YMCA South Montgomery County

Shadowbend Fitness Schedule (effective March - April)

Shadowbend Class Descriptions

Branch Crossing Fitness Schedule (effective March - April)

Branch Crossing Class Descriptions

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Prenatal & Postnatal Fitness

Family Fitness

Kids Health & Wellness

Adult Fitness (Y Personal Fitness)

Health and Wellness Classes

Class Descriptions

Pre-Natal and Post-Natal Fitness

Fit for Two - Prenatal Fitness Class

Prenatal fitness can help you through many unpleasant symptoms of pregnancy. It can ease labor and delivery, and reduce the chance for diabetes and pre-exlampsia. Prenatal fitness can help you maintain your energy through classes including low impact aerobics, yoga, Pilates, and water aerobics.

Please see the Welcome Center for class schedule.

Watch for revised Prenatal Fitness Program in early March

Pre-Natal Yoga:

Facility Members: Free Facility Member Benefit

Program Members: $55 or $40 if taken in conjunction with Memorial Hermann, The Woodlands prenatal classes.

Visit www.memorialhermann.org for prenatal class information. Click on "classes and events".

Stroller Fitness Class

Designed for the new mom, this class is a perfect transition back to exercise, as well as a great place to start for a new exerciser. Each class will consist of interval-style walking while pushing your baby in the stroller and strength training exercises.

Children should be able to remain in the stroller for 45 minutes to 1 hour.

Day: Mon./Wed./Fri.: 10:00am - 11:00am at Branch Crossing

Fee: Free Facility Member Benefit

Family Fitness Classes

Parent/Child Fitness Classes ...for children ages 10 and older with an adult.

Shadowbend:

Mon, 6:30pm: Afro Samba Dance

Wed, 4:30pm: Beginner Step

Thurs, 8:00pm: Hip Hop

Branch Crossing:

Wed, 7:35pm: Abs & Back

Fri, 5:40pm: Afro Samba Dance

Classes are subject to change. Please consult the Aerobics Schedule for a complete list of Family Fitness Classes.

Family Time in the Cardio / Weight Room

Children ages 10 and older are welcome to use cardio equipment in the Wellness Center with a parent during the Wellness Center's non-peek times. (Peek time may vary and are recognized when there is a wait for machines.) Parent and child must go through an orientation of the Wellness Center together.

Youth Fitness Classes

Free, Household Facility Member Benefit

Class size is limited.

Admission is on a first - come, first - serve basis.

Sign - in / Sign - out procedures are followed.

Parents may be asked to assist with younger kids.

Rotating Format Includes: Pilats, Step, Cross Training, and Kickboxing.

Branch Crossing: Format is subject to change

Winter / Spring Session: January 9 - May 25

Ages 3 - 5

Pre-School Fitness

Tuesdays, 11:35pm

Fridays, 11:05am

Fit & Flexible

Thursdays, 11:35pm

Ages 6 - 10

Kid's Fitness Challenge

Thursdays, 3:35pm

Committed to Kids

Weight management program for kids 8 - 12 years of age

This program teaches parents and child how to fight the vicious cycle of childhood obesity. This program works because it encompasses all aspects of a healthy lifestyle - physical, social and mental.Topics will include progressive exercise program, nutritional counseling, goal setting, behavior changes and self esteem. Guest presenters will include Registered Dietician, Physicians, Behavior Therapist and Exercise Physiologist.

9 Million American kids are obese. That's 15% of children and adolescents, according to recent data reported in the Journal of American Medical Association. Overall, 20 - 30% of American kids are either overweight or at risk of becoming so. Self-esteem issues aside, the real problem related to this epidemic is that kids are getting sick. According to the Centers for Disease Control and Prevenion, Type 2 diabetes occurrences among kids have nearly doubled and sleep apnea related to childhood obesity is up fivefold.

Winter / Spring Session: Jan. 17 - May 16

Day / Time: Wednesdays, 5:30 - 7:00pm

Location: YMCA at Shadowbend

Instructors: Summer Neely, MS Exercise Physiology; Mary Jo Novak R.D; Dr. Joan Purcell MD. FAAP; Crystal Murphey

Fee: Facility Member: $75 Program Member: $125

Older Youth Fitness Certification: Required for Ages 12 - 15

Youth will be instructed as to the proper way to use the equipment in the cardio center and the strength training room.

Youth must successfully complete this class and meet manufacturers minimum height recommendations to be allowed in the fitness centers.

Appointments are made at the YMCA Welcome Center.

Format: Two orientation appointments

Day: Available Daily

Time: Various times available. Pre-register at the Welcome Center

Fee: Free Member Benefit

Y Personal Fitness

Y Personal Fitness

Free Facility Member Benefit

A program designed specifically for members who are new to exercise or have difficulty exercising consistently. Member meets 4 times with a Fitness staff to coach and encourage them through their journey.

With the help of Y Personal Fitness you will learn how to:

Kick the inactivity habit

See the connection between short term goals and long term physiological changes

Commit to a manageable program

Identify barriers, internal as well as external, that pull us away from exercise

Shape your workouts around the activities that you prefer

Y Personal Fitness is available at both YMCAs.

Appointments are available Monday - Friday at both Welcome Centers.

FitLinxx: Interactive Fitness Program

Free Facility Member Benefit

The South Montgomery County YMCA Centers are pleased to offer FitLinxx interactive fitness program to our members. FitLinxx helps take the guess work out of exercise. Orientation appointments can be made at both Welcome Centers.

Why Get Linked to Fitlinxx?

Tracks Range of motion to ensure each repetition is effective

Tracks your progress for a successful workout program

Records the number of repetitions completed

Records how much weight you are lifting

Personal Fitness Consultation

Free Facility Member Benefit

Get a baseline measurement of your current fitness level through a Fitness Assessment. Members then work to develop a program to improve or maintain their fitness level.

Appointment times are available daily at both Welcome Centers.

Blood Pressure

Resting Heart Rate

Weight

Body Composition

Aerobic Fitness

Flexibility

Strength

Endurance

Personal Training

A one-on-one, individualized workout tailored to your needs and goals is available at both YMCAs. Training sessions will be held with a nationally certified personal trainer. A list of personal trainers and a brief description of their background is available at the Welcome Center.

Registration is available at both Welcome Centers.

Trainer will contact member within 24 hours of registration.

Session Fee: $72 for initial appointment, $50 for additional appointments

§   Personal Consultation: Get a baseline measurement of your current fitness level through a Fitness Assessment. Members then work to develop a program to improve or maintain their fitness level.
Blood Pressure    w   Resting Heart Rate    w   Weight    w   Body Composition
Aerobic Fitness    w   Flexibility    w   Strength    w   Endurance

Appointment times are available daily at both YMCAs. Appointments can be made at both Welcome Centers.
Free Member Service Benefit

§ Personal Training: A one-on-one, individualized workout tailored to your needs and goals is available at both YMCAs. Training sessions will be held with a nationally certified personal trainer. Registration is available at both Welcome Centers. Trainer will contact member within 24 hours of registration.
Session Fee: $72 for initial appointment, $50 for additional appointments

Small Group Fitness Classes

Running 101

Designed for walkers and non-runners wanting to begin running as a part of their exercise routine. Participants will learn the fundamentals of running and go from zero to five miles in 12 weeks.

Branch Crossing

Jan. 16 - Apr. 5

Tues., 9:30am or Thurs., 6:30pm

Facility Members: $50; Program Members $65

Y-Walk (Walking Class)

Learn the benefits of walking and how to incorporate walking into your fitness routine. Instructor: Debra Miller

Branch Crossing

Wednesdays: 11:30am

Session 1: Jan. 17 - Feb. 21

Session 2: Feb. 28 - Apr. 4

Session 1: Apr. 11 - May 16

Facility Members: $36; Program Members $50

Women on Weights

Join us for this strength training class that teaches proper use of free weights and pin-select weights. Fun and useful tips to keep your workout interesting will also be shared. Instructor: Debra Miller

Branch Crossing

Wednesdays: 12:30pm

Session 1: Jan. 17 - Feb. 21

Session 2: Feb. 28 - Apr. 4

Session 1: Apr. 11 - May 16

Facility Members: $36; Program Members $50

Committed to Healthy Adults

A new and improved Weight Management program! Sessions will include behavior change, goal setting, exercise progression, and healthy habits. Optional 30 minute exercise portion following discussion.

Branch Crossing

Session 1: Jan. 30 - Mar. 6

Session 2: Mar. 27 - May 1

Tues., 7:15pm - 8:30pm

Facility Members: $50; Program Members $85

Information Nights: Jan. 23 & Mar. 20, 7:00pm at Branch Crossing

Ski School

Strength and conditioning to prepare for the ski season. Instructor: Shellee Eudy

Branch Crossing

Feb. 1 - Mar. 8 (No class Feb 12 or 15)

Mon. / Thurs., 1:30pm

Available to Facility Members Only: $120

Triathlon Training

Experienced USAT certified coaches guide and motivate athletes of all levels. Sessions will help participants train for local races in May. Visit the Welcome Center for more details.

Shadowbend

Mon., Wed., & Fri., 9:30am - 10:30am

Feb. 26 - May 4 (10 weeks)

Facility Member: $250; Program Member: 285

Pilates Allegro Reformer

Pilates is a unique core workout focusing on core muscle groups. Benefits of Pilates include lengthened muscles, improved flexibility, balance & coordination, corrected postural misalignments

A free orientation is required prior to joining the session.

Orientation Times:

Mondays at 1:00pm

First Sunday of the Month at 3:00pm (Jan. 7, Feb. 4, Mar. 4, Apr. 1, May 6)

Fee: 6 week Session $80

Session 1: Feb. 5 - Mar. 18 (Registration Begins Jan. 22)

Session 2: Mar. 1 - Apr. 29 (Registration Begins Mar. 5)

Committted to Kids...Weight management program for kids 8 - 12 years of age.

This program teaches parents and child how to fight the vicious cycle of childhood obesity. This program works because it encompasses all aspects of a healthy lifestyle - physical, social and mental.Topics will include progressive exercise program, nutritional counseling, goal setting, behavior changes and self esteem. Guest presenters will include Registered Dietician, Physicians, Behavior Therapist and Exercise Physiologist.

9 Million American kids are obese. That's 15% of children and adolescents, according to recent data reported in the Journal of American Medical Association. Overall, 20 - 30% of American kids are either overweight or at risk of becoming so. Self-esteem issues aside, the real problem related to this epidemic is that kids are getting sick. According to the Centers for Disease Control and Prevenion, Type 2 diabetes occurrences among kids have nearly doubled and sleep apnea related to childhood obesity is up fivefold.

Spring Session: January 17 - May 16

Day/Time: Wednesdays, 5:30 - 7:00pm

Location: YMCA at Shadowbend

Instructors: Summer Neely, MS Exercise Physiology; Mary Jo Novak R.D; Dr. Joan Purcell MD. FAAP

Start Up Fee: Facility Member: $75 Program Member: $125

The YMCA offers more than 110 classes a week meeting all levels of fitness including:
Step Aerobics, BodyPUMP, Water Aerobics, Spinning, Cardio Kickbox, Yoga, Body Sculpting, Seniorcize, Floor Aerobics, Pilates, Core Conditioning and more.

Pilates Allegro Reformer
Private and Semi-private sessions are available at both YMCA Centers. Instructors are certified in Pilates Reformer Training. Additional information on Pilates programs available at the Welcome Center.

South County YMCA Class Descriptions
Fitness Classes are for Full Facility Members only. Minimum age: 13 years and older Proper Athletic Footware is required.

Active Older Adult Classes

Seniorcize: Perform aerobic and muscular conditioning activities to big band, swing, country, and modern tunes.

Senior Watercize: Enjoy this low impact, cardio workout in shallow water. Class includes toning and stretch.

Senior/Beginning Yoga: Start here as you learn basic yoga poses and postures. Anyone is welcome.

Athletic Based Classes

Cardio Kickbox: Join us for a power “punch” workout. This class focuses on the whole body and incorporates the punches and kicks found in traditional kickboxing.

Indoor Cycling: Bring your bike riding indoors for this cycling program performed on the Schwinn stationary cycle. It simulates riding positions and terrain used in outdoor cycling. Heart rate monitor recommended. Towel and water bottle required.

20/20/20: A unique way to blast away the calories and never get bored! Every 20 minutes, you will switch activities. Enjoy two 20 minute segments of cardio and one 20 minute segment of abs and stretch. Cardio activities include kickbox, cardio ball, and athletic step. Great for all levels.

AquaClasses

Deep H2O: Use flotation belts as you perform challenging, cardiovascular exercises in deep water.

Water Aerobics: Enjoy this low impact, traditional water workout, in shallow water.

Floor Classes

Floor Aerobics: Enjoy this traditional dance aerobics class-no equipment needed.

Hi/Lo Aerobics: Vary your movements between high impact and low impact in this traditional floor class.

Hi/Lo Express: All the fun of Hi/Lo Aerobics in just 45 minutes. Get in and get out!

Morning Mix: Enjoy a mix of hi-lo, power walking/jogging, and toning exercises all in one hour. This class will concludes with abdominal work and stretching. Great for all fitness levels.

Mind/Body Classes

Ballet Workout: Perform flowing movements that utilize larger muscle groups. This class will also lengthen, tone and stretch muscles borrowing techniques used by the ballet dancer. Focus will be given to the hip and outer thigh areas. No previous dance experience required. Suitable for all fitness levels.

Mat Pilates: Engage your mind and body through stretching and strengthening exercises focused on your core muscles. This class will improve muscle control, coordination, and strength. It is appropriate for all ages and fitness levels. This class promotes excellent posture and proper breathing.

Beginner Mat Pilates: Start here to get comfortable with basic moves and terminology. This is class is appropriate for all levels.

Intermediate Mat Pilates: Take the next step in Pilates. This class includes more advanced moves. Prior Pilates experience is recommended

Yoga: Tone the body and tune the mind. Energize your body as you perform moves to enhance balance, flexibility, and strength.

Vinyasa Yoga: Take the next step in yoga. This 90 minute class includes more advanced moves. Prior experience is necessary.

Muscular Conditioning Classes

Abs and Back: This 25-30 minute class includes exercises which strengthen and tone your abdominal and lower back muscles. The class concludes with a brief stretch. Appropriate for any fitness level. Prior group exercise experience is not necessary.

Below the Belt: 25-30 minute class. Tone your lower body muscles using bands, tubes, balls and other equipment. Focus will be given to the thigh and hip areas.

Body Pump: Perform weight training exercised designed to build muscle endurance in major muscle groups. Light to moderate weight is used to complete a high number of repetitions. All levels.

Body Sculpting: Condition your entire body in one hour, with dumbbells, barbells, bands, and balls. All levels.

Flexible Strength: Develop strength that will help you in daily activities. Use weights, bands, and tubing.

Step Classes

Athletic Step: Perform high intensity moves using the step. This class will incorporate less choreography and more athletic moves. Great for any level stepper.

Beginner Step: Start here and learn simple step combinations while getting an excellent cardio workout.

Kid’s Step: Teach your kids the importance of cardio exercise. Children will learn basic step moves to fun music. Ages 6-10. September 16-November 11.

Multiple Step: Multiply your fun as you attempt a step class using 2 or more steps.

Step: Perform high intensity, low impact moves on and off a step platform. Great for the intermediate to advanced stepper.

Step Express: This class is perfect for the busy bee! Warm-up, step, and cool down in 45 minutes…get in and get out! This class is followed by a 30 minute abs and back workout if you choose to stay.

SPECIALTY CLASSES
Belly Dancing
Swing Dancing
Latin Dance Workout