Fitness

The physical inactivity problem in the U.S., particularly prevalent in American women, is of concern to all. Current literature supports that sports and exercise help develop self-esteem and self-concept. The YWCA Princeton recommends that all women partake in some form of regular physical activity for a healthier body, a more positive self-image, and an overall better quality of life. Our programs will enhance your holistic health awareness!

April Territo, Health & Fitness Department
609-497-2100, ext. 345

Session begins: Wed. 9/3
Session ends: Tues. 12/23
No classes: Thurs. 11/27-11/29

Location (Fitness): APR unless noted otherwise

All participants must be YWCA members.
Member subsidies and Bates Scholarships are available.
Make-ups during session (limit of two).
Credit Policy.

• All Platinum Plus Pass holders must sign up (no charge) in the Registration Office for classes in which they wish to participate during the session.
• The Platinum Plus Pass must be presented upon entrance into every class throughout the session.
• The sauna has been renovated! Get ten FREE sauna passes with registration to one fitness class! Get UNLIMITED access to the sauna with a Platinum Plus Pass!

Fall 2008 Fitness and Martial Arts Schedule

“Gym Stay & Play”

Childcare for 1-5 year olds

Parents, your child can take advantage of this great opportunity to participate in a preschool gymnastics class, while you are working out, swimming, or enrolled in another YWCA program! Childcare classes offer preschool instruction led by experienced, CPR/First Aid-certified gymnastic instructors.

1-2 year olds: must be walking, must be pre-registered in the YWCA Registration office one day in advance. 3-5 year olds: may “drop in” at any time, subject to availability. Sign up in the YWCA Registration Office; show instructors your receipt upon arrival.

Please note: children can use Gym Stay & Play a maximum of two hours.

Gym B $10/hour per child, $7/hour for 2nd child
4111111 Mon. 9 am-noon
4122222 Tues. 9 am-noon
4144444 Thurs. 9 am-noon
4155555 Fri. 9 am-noon

Personal Training for Women*

If you don't have the motivation or knowledge to start your own fitness program, call us. Our personal trainers will develop a program to help you:

• Reach your fitness goals
• Keep your workouts safe, effective, and challenging
• Lose weight the right way
• Improve your performance in sports
• Increase your energy level

Whatever your goal, we have a personal trainer for you. Phone 609-497-2100, ext. 345, for more information or to make an appointment. (Sorry, Bates Scholarships are not available.)

4500101 One-hour session $50
4500601 5 one-hour sessions $230
4500701 10 one-hour sessions $430

Early Birds

Beginner and intermediate levels. A five-day per week, total body-conditioning program. Great way to start the day at any age!
Instructors: Linda Anglin, April Territo, Virginia Soltis
15 weeks $325
4551115 Mon.-Fri. 8-8:30 am

VIM (Vitality in Maturity) Aerobics

Fitness class for beginner and intermediate senior adults, designed to increase flexibility and improve circulatory system and muscle tone.
Instructors: Ed Sheehan, Virginia Soltis
APR
15 weeks $284
4551413 Mon./Wed. 11 am-noon
Fri. 10-11 am

Hi, Lo & Go

Beginner, intermediate, and advanced levels: an easy-to-follow, high energy, low-impact cardio segment followed by a complete body-toning workout.
Instructors: Lorraine Edwards, Virginia Soltis
APR
15 weeks $236
4552522 Tues./Thurs. 8:45-9:30 am

Total Body Challenge

Beginner, intermediate, and advanced levels: maximum resistance training in a minimum amount of time. Exercises incorporate tubing, body bars, and free weights plus some basic step moves to zone in on trouble spots and help you achieve that firm body you’ve always wanted.
Instructor: Linda Anglin
APR
15 weeks $141
4553431 Mon. 10:15-11 am
4553433 Wed. 9:15-10 am
4553432 Mon./Wed. $266 (Save $16!)

The Firm-ER

Beginner, intermediate, and advanced levels: this class is better than the “firm.” It will tone and sculpt your body like no other—maximum results in minimum time. Combines cardio with weights, tubing, and body bars for a complete workout.
Instructor: Molly Fisher
14 weeks $153
4561916 Sat. 9-10 am

Spinning

A terrific workout for all levels because you set the intensity level on your own bike. Whether your goal is to lose weight (spinning burns an incredible amount of calories), or to improve your health and fitness level, spinning will take you there! Classes are limited in size and we can guarantee a spot only for those who are registered or have a Platinum Pass.
Instructors: Lynda Bodden, Molly Fisher

APR
15 weeks $115
4558210 Mon. 7:30-8:30 pm

15 weeks $152
4558221 Tues. 6-7 am
4558220 Tues. 7-8 am

13 weeks $132
4558230 Wed. (no class 9/19, 9/26) 7:30-8:30 pm

14 weeks $142
4558241 Thurs. 6-7 am
4558240 Thurs. 7-8 am

4558415 Sat. 8-9 am

YWCA Bike Club

Discover the natural beauty of central New Jersey while being led through planned bike routes. These are intermediate/advanced level routes that cover at least 20 miles and most rides include a variety of hills. Each ride starts promptly at 10 am, will take no more than 3-4 hours, and culminates in either a group “brown bag lunch” or eating at a small café. A road or hybrid bike is recommended. Helmets and cell phones are required for participation. You will be contacted about the location of the first meeting place. For more information, call May Papastephanou at 609-921-0369.

Please note: participants must be YWCA members.
5 rides (begins 9/26) $20
4530251 Fri. 10 am

The Mind/Body Connection

Director: Christine Colosimo, 609-497-2100, ext. 332

Location: Lt. Ex. Rm. unless noted otherwise

Integrate your mind and body for a complete holistic workout with these classes. Bring spirituality and a sense of calm back into your body. These classes are designed for stress relief!

Spanda Power Yoga

A beginner/intermediate hatha-based class to challenge students, using a variety of asana and vinyasa sequencing to promote strength, balance and flexibility. Focuses on the powerful interconnection between breath awareness and body movement with the mindfulness of whole body integration. Participants are encouraged to bring a yoga mat and towel to each class.
Instructor: Molly Fisher, RYT
16 weeks $200
4560415 Tues. 7:30-8:30 pm

Spanda Yoga for Teens

For middle school and high school ages. Teens will work on releasing tension in the body and mind through the use of asana and vinyasa sequencing to promote strength, balance, and flexibility.

Instructor: Marilyn Besner
16 weeks $200
4572148 Tues. 4:30-5:30 pm

Adapted Spanda Yoga

For children with disabilities. See preceding description. Please call for details.

Instructor: Marilyn Besner
16 weeks $200
4572147 Tues. 3:45-4:30 pm

Gentle Hatha Yoga

Improve strength and flexibility, reduce stress, develop unity of body and mind, and improve your health through hatha yoga postures, breathing practice, concentration, and relaxation.

Instructors: Emma Forehand (Mon.), Cheryl Dzubak, (Thurs.)
16 weeks (Bramwell Liv. Rm.) $200
4560413 Mon. 5:30-6:30 pm

15 weeks $188
4560414 Thurs. 10:30-11:30 am

Prenatal Yoga

Content will include posture modifications, restorative yoga, meditation, and breathing techniques geared specifically for the pregnant mother. This class could help ease the birthing process through learned breathing exercises and awareness of pelvic musculature. You must have physician's approval to take the course.

Instructor: Cheri Dzubak, certified pre-natal yoga instructor
15 weeks $188
4560203 Thurs. 11:30 am-12:30 pm

Beginner Pilates

Promotes good posture through breathing, proper muscle use, coordination, building core strength, and flexibility. The Pilates body is not one of bulk and restricted movement, but rather is a dancer’s body at its agile best—long, lean, toned, and trim. Benefits of Pilates include:

• relaxation and stress reduction

• improved posture and stability

• strengthened abdominal and back muscles

• prevention of body pains and limitations associated with aging

Instructors: Jaclyn Boone (Tues.), Linda Mannheim (Thurs.)
16 weeks $200
4572142 Tues. 10:30-11:30 am

15 weeks $188
4572141 Thurs. 8:30-9:30 am

Yogaerobics

Subtle yoga and tai chi principals and practices are woven into gentle aerobic conditioning and whole body toning, with attention to alignment and breath awareness. Explore “spanda,” movements based on the classical hatha yoga postures.

Instructor: Robin Buckingham

APR
16 weeks $216
4561241 Mon. 9-10 am

15 weeks $203
4561245 Fri. 9-10 am

Total Muscle Express

Hand weights and body bars will be used to improve muscle tone and to strengthen the upper body as well as abdominal work for the mid section and lower back.

Instructor: Robin Buckingham
16 weeks (APR) $108
4561251 Mon 8:30-9 am

15 weeks (APR) $101
4561255 Fri. 8:30-9 am

Modern Dance Technique for Women

“Erick Hawkins-based” modern dance class for beginner/intermediate level dancers: a gentle workout using dance artistry.

JourneyDance Workshops

JourneyDance, also known as “Move Your Body,” is a transformative, freeing movement experience. It includes and celebrates all types of bodies, people, and energy levels. No yoga or dance experience is required. The JourneyDance experience will leave you feeling renewed, empowered, and invigorated.

Instructor: Cynthia Greenfield, trained in JourneyDance and Dancekinetics
APR $20 per session
4620336 Sun. 9/28 2-3:30 pm
4620337 Sun. 10/26 2-3:30 pm
4620338 Sun. 11/30 2-3:30 pm

Introduction to Tai Chi

This class will introduce the principles of Tai Chi, which combines the mental benefits of meditation with the physical discipline of the martial arts. Tai Chi emphasizes finding new sources of strength through internal harmony. The practice of Tai Chi forms helps develop health, awareness, stamina, suppleness and balance. This is a class in the Chen style, which is the oldest form of Tai Chi.

Instructor: Donna Liu, a student of Master Wonchull Park of the Wuwei Tai Chi School
15 weeks $188
4561246 Thurs. 7-8 pm

Feldenkrais: Awareness through Movement

The Feldenkrais Method® is a modern form of movement education created by Dr. Moshe Feldenkrais, a physicist, engineer and Judo expert. You can expect to experience a sense of self-discovery, a mindful, gentle process of doing activity that is full and easy without effort. Simple movements evolve into smoother, greater range and complexity to improve mental and physical flexibility, and to enhance the organic brain and body connection.

Feldenkrais

• Keeps your brain young!

• Improves posture at any age

• Enhances performance

• Helps recover from injury

• Is an exercise that combines thought, action, and learning

Please wear loose, warm comfortable clothing.

Instructor: Jaclyn Boone
16 weeks $200
4572212 Tues. 11:30 am-12:30 pm

Feldenkrais: Awareness through Movement Mini-Workshops

Instructor: Jacklyn Boone
APR $45 members, $55 non-members

Move into Life with Feldenkrais

4572210 Sun. 9/14 2-5 pm

Flexible Sitting with a Resilient Spine

4572211 Sun. 10/19 2-5 pm

Freeing the Head, Neck, and Shoulders

4572213 Sun. 11/16 2-5 pm

Being Calm by Better Breathing

4572214 Sun. 12/14 2-5 pm

Fitness Facilities

For everyone’s safety, the Member Reception Desk staff will ask to see all membership cards when entering the Athletic Complex. Youth ages 12-14 must be accompanied by an adult.

YWCA Women’s Workout Center

The Women’s Workout Center has been designed from a woman’s perspective, with all the popular fitness equipment in demand today. The Workout Center is fully carpeted with and is equipped with cable TV, surround-sound stereo system, and air-conditioning. Babysitting is available 9 am-noon, Mon.-Fri.; see page 16 for “Gym Stay & Play.” Membership in the Workout Center includes one free hour of personal training.

Weight Room

A fully-equipped facility with a wide variety of strength training equipment including Olympic bench, incline, versatile benches, leg press, and Smith machine.

Sauna Newly renovated!

Relax after an exercise class or a weight workout. Use the YWCA's sauna to pamper yourself! Unlimited use is included with purchase of the Platinum Plus Pass, and 10 free uses with registration for a fitness class. Sign up at the pool desk to get the key (you must leave your membership card for security).

Swimming Pool

Four-lane, 25-yard heated indoor pool. Pool desk telephone number is 609-924-5702, ext. 1.

Fitness Passes

Women’s Workout Center: Adult

4720906 6 months $282
4720906BD bank draft $47/month*
4720912 1 year $504
4720912BD bank draft $42/month*

Women’s Workout Center: College Students or Seniors (62+)

4720806 6 months $222
4720806BD bank draft $37/month*
4720812 1 year $408
4720812BD bank draft $34/month*

New! Women’s Workout Center: High School Girls (14+)

4720506 6 months $126
4720506BD bank draft $21/month*
4720507 1 year $192
4720507BD bank draft $16/month*

Women’s Workout Center one-time trial fee (members only): $13

Gold Pass (formerly Platinum Pass)

New name, same great features! Includes unlimited use of the Women’s Workout Center, dip ticket, and one free hour of personal training.
4720706 6 months $366
4720706BD bank draft $61/month*
4720712 1 year $636
4720712BD bank draft $53/month*

Platinum Plus Pass

Includes unlimited use of the Women’s Workout Center and sauna, along with entry to any group fitness, spinning, yoga, and pilates class, and dip ticket, based on space availability, plus one free hour of personal training.
4720606 6 months $444
4720606BD bank draft $74/month*
4720612 1 year $756
4720612BD bank draft $63/month*

*Per month payment: bank draft or credit card only

Basic Facility Pass: Weight room and dip (pool)

Adult

4710306 6 months $200
4710312 1 year $315

High School Student

4719306 6 months $105
4719312 1 year $168

Family

4715306 6 months $369
4715312 1 year $552

Pay-As-You-Go

(Includes fitness, spinning, yoga, pilates classes)
4511100 $13 member
4511101 $15 non-member

Weight Room Pass

Adult

4710206 6 months $105
4710212 1 year $189
4710207 pay-as-you-go $13 member
4710208 pay-as-you-go $15 non-member

High School Student

4711206 6 months $95
4711212 1 year $121

Sauna Pass (women only)
(Don’t forget: use of the sauna is included in a Platinum Plus Pass, or you get ten free uses with a fitness class!)

4710406 6 months $84
4710412 1 year $105
4710407 pay-as-you-go $8 member
4710408 pay-as-you-go $15 non-member