Portage Township YMCA

	SPACE
We hope that you will make the YMCA your home for your fitness and lifestyle changing activities and education. Our trained and certified staff are dedicated to supporting and helping you to reach your personal goals.
FITNESS CLASSES - These classes are FREE with a Primary Plus membership, a full privilege membership at another YMCA up to 4 times a month, or if on a guest pass. Classes are $5 per class payable by using a Fitness Punch Card (ten punches for $50 - available at the Welcome Center) for Primary members. (see below) SPECIALTY FITNESS CLASSES - Specialty classes are available for all at varying rates. (see below) HEALTHY WEIGHT & LIFESTYLE CLASSES - These classes will help you choose to live a healthier lifestyle and are available at varying rates. (see below)
ZUMBA is meeting on Tuesdays at 7 p.m., Wednesdays at 10 a.m. and Saturdays 10:15 a.m.
FITNESS CLASSES (for Schedule of Classes - see below) The fitness classes detailed below are FREE for Primary Plus members of our YMCA and those on a guest pass. Classes are also available for $5 per class payable by punch card (ten punches for $50) for Primary members of our "Y". Punch cards may be purchased at the front desk. Step boxes, balls, bands and other necessary equipment are provided for these coed classes. Most of these classes are held in the aerobics room. Tai Chi is now free for Primary and Primary Plus members (see Tai Chi under specialty fitness classes).

Cardio Classes (for fees see above)
*Step I -** Beginners A basic level class involving simple step patterns. The class consists of a warm-up and 30 minutes of stepping followed by resistance exercises designed to sculpt the entire body.	Blast to the Past - AOA* & Beginners Suggested for the beginner exerciser as well as active older adults, this class is set to recognizable music from past eras. A warm-up and stretch precedes this 20-30 minutes of low impact aerobics followed by body toning using weights, tubes and mat work.
*Step II -** Intermediate and Advanced Ready to kick-up your routine to the next level and have fun - this class is for you! Abs (ball may be used) and stretch. Cardio time - 40 minutes.	*Cardio Kickbox -** All Levels This class is a combination of cardio movement on the floor with punch, jab, and kicks, followed by ab exercises, cool down and stretch. This is a one hour class.
Step Interval - Intermediate and Advanced This class is a combination of step cardio with intervals of weights. You'll get a full body workout, Ab exercises, cool down and stretch. This is a one hour class.	Cardio Pump - Intermediate Pump up your workout to the next level. Burn extra calories while you shape and tone your upper body. Look great in a tank top this summer and show your flex appeal!! This 30 minute class combines cardiovascular movements with upper body resistance training. (Step boxes may be used in the class with tubes, bands and weights.) Jump start your summer routine A.S.A.P.
20-20-20 -** Intermediate and Advanced This class is a calorie burning cardio class. Twenty minutes of low aerobics, twenty minutes of step and twenty minutes of cardio Kickbox.	Floor Works ** - All levels This traditional style class consists of you and the floor. Routines combine low impact cardio vascular movements with dance steps. Keeping your workouts fun while maximizing your fat burning quest Sculpting exercises will be performed before your final cool down and stretch.

Toning Classes (for fees see above)
Sitting Fit - AOA* & Beginners Created with the older adult in mind, easy exercises are performed while comfortably seated in a chair. This class is designed to improve strength, flexibility and range of motion.	Pilates - All Levels This class includes a series of controlled movements engaging your mind, body, and spirit. Strengthen your core muscles as you improve joint flexibility, balance and coordination. There is an elastic band that may be used for this class.
Hour of Power This women's weight training class is offered in the free weight room. Learn techniques and weight bearing movements that sculpt and shape the body. Build a bank account of bone mass for the future while enjoying the results today. Class size is limited.	Bodysculpt * - All Levels A class for all levels. You will tone/sculpt the entire body using weights, bands and tubes.
AOA = Active older Adults indicates a class also offered on the Saturday rotating class schedule indicates a class offered ONLY on the Saturday rotating class schedule NOTE:** Beginners classes are also beneficial for those who have more experience.

SPECIALTY FITNESS OPPORTUNITIES

Instructional Appointments

The two complimentary, instructional appointments for new Primary Plus members can be scheduled at the front desk.

A third appointment can be scheduled for only $25.

CYBEX STAFF HOURS

Monday	9 a.m. - 1 p.m. & 4 p.m. - 8 p.m.
Tuesday	9 a.m. - 1 p.m. & 4 p.m. - 8 p.m.
Wednesday	9 a.m. - 1 p.m. & 4 p.m. - 8 p.m.
Thursday	9 a.m. - 1 p.m. & 4 p.m. - 8 p.m.
Friday	9 a.m. - 1 p.m.

Certified Personal Trainers

These one hour sessions with a certified personal trainer are a one-on-one opportunity to work with a fitness expert to enhance your workout with specialized programming for both cardiovascular and strength training. Start seeing more optimal results in a shorter period of time with a personal trainer today!

Personal Training Rates (per one hour session)
1 session	$35
3 sessions	$90
6 sessions	$180
12 sessions	$360

(Three appointments per week are suggested for optimal results.)

Bio Logic - Body Fat Analyzer

This is the most accurate measurement other than hydrostatic weighing. The hand held device is fast and accurate. A visual reading shows your body fat % and BMI (body mass index). This is a great guide for starting a healthy lifestyle or enhancing your existing fitness routine.

NOTE: Participants must: be fully hydrated, not have exercised that day, have fasted for at least four hours, and have no metal on their body (jewelry, zippers, etc.).

FEES: Free with a "new" primary plus membership, $10 for primary plus members and $20 for others.

Specialty Fitness Classes
(for Schedule of Classes - see below)

Yoga
This class is taught by Katherine Schlobohm. The easy flow of this class helps you discover ways to become centered, focused, relaxed, and increase flexibility. This is an opportunity to tap into your energy sources by using traditional yoga poses and breathing techniques.

In these classes yoga, combined with a sampling of other techniques, will be used to stretch and strengthen your muscles and relieve stress. Sessions begin with gentle yoga stretches to loosen the muscles and increase flexibility and then yoga postures to strengthen your body. You will learn breathing techniques and a variety of stress relief activities. Sessions end with guided meditation and progressive relaxation.

Kate has taught yoga and relaxation sessions with adults and at-risk teens for seventeen years. She began practicing yoga at age 13. She has also taught a class and made speeches on balanced living at Valparaiso University.

Please bring a yoga mat, towel and blanket.
Monthly Fee: FREE Primary Plus Members, $30 Primary Members and $60 for others. Single class fee is $10.

Teen Fitness

A four week class for students 12-14 years old. The class will focus on the Cybex weight training equipment and cardiovascular machines. Upon graduation from this program the participants will be allowed to workout at the YMCA on their own. There is a maximum of six students per session, so sign up early. Call to learn the new class starting dates.
Cost for 4 weeks:
$17.50 for Primary Plus; $25 for Primary; $50 for others

Tai Chi
This class is taught by Terry Hagler, a certified Tai Chi Instructor. Welcome to a class that will teach relaxation, balance, flexibility, muscle strength and concentration. The first half hour is reserved for beginners. It is followed by one hour of advanced Tai Chi. Beginners are encouraged to stay for the advanced class.. Comfortable clothes and flat soled shoes are recommended. The teaching method of Tai Chi used is Wu. A minimum of 5 people per class is required.
FREE for Primary Plus Members, $20 for Primary Members and $40
for others for one month

Gentle Yoga
This is a half hour class for Active Older Adults that is taught by Katherine Schlobolm. This easy flow stretching class will help you focus, mentally and physically , into gentle yoga poses. The class consists of some standing and sitting poses.
Free for Primary Plus Members; $15 a month for Primary Members; $30 a month others

"Y-RUN" Class

This new one-hour class consists of warm-up/stretch, run on the rails to trails, calisthenics, and cool down/stretch. The class is for ages 14 and up with running experience. Please wear weather appropriate clothing, running shoes and bring water. The class meets in front of the Y building and the instructor is Nikki Nuber. Class meets on Wednesdays at 5:30 p.m and Saturdays at 8:00 a.m. Please sign up at the Welcome Center at the "Y".

Monthly fee is: Free for Primary plus Y members, $20 for Primary Y members and $40 for others.

"Twelve Week Chisel"

This program offers you the guidance and support you need to start sculpting your body while you develop healthy life style changing habits that will enable you to accomplish your goal. This program based on knowledge, workout tracking, measurements and rewards. Y membership is required.

The "Twelve Week Chisel" is a twelve week training program that will guide you through a specialized cardiovascular program, redefine you through a detailed muscle sculpting routine and provide nutritional counseling. Your progress will be monitored through regular measurements of weight, body fat and body-area circumferences. This program offers you the benefits of a personal trainer with the ability to train on your own schedule. There will also be incentives offered for completion of the program. Ask about signing up for the next session.

Linda Mendez, the Y’s Fitness Coordinator is available to chat in person or by phone to those who want more details. Limited number of participants per session. Call for more information.

The twelve week session fee is $45 for first time program participants. It is limited to Portage Township YMCA Primary Plus members.