2019 ADULT & TEEN
HOCKOMOCK AREA YMCA2019 ADULT & TEENHEALTH & WELLNESS GUIDE
AT THE Y, A SUPPORTIVE COMMUNITY IS A BIG PART OF WELLNESS.hockymca.orgAt every age and every level of activity, you’ll find people looking to live healthier.TABLE OF CONTENTSBERNON FAMILY BRANCH45 Forge Hill RoadFranklin, MA rg/franklinINVENSYS FOXBORO BRANCH67 Mechanic StreetFoxboro, MA g/foxboroCARDIO EQUIPMENT . 4FUNCTIONAL TRAINING . 5WELLNESS CENTER . 6TEEN FITNESS . 6FAMILY FITNESS . 7GROUP EXERCISE . 8LES MILLS . 9MIND AND BODY. 10FITNESS AND PERSONAL TRAINING . 11NUTRITION . 12WEIGH TO CHANGE . 13–14STYKU . 15AQUATICS FITNESS . 15ACTIVE OLDER ADULTS . 16HEALTHY LIFESTYLE PROGRAMS . 17SPORTS AND LEAGUES . 18SPECIAL EVENTS . 18NEW MEMBER ORIENTATION FORM . 19NORTH ATTLEBORO BRANCHOUR MISSION300 Elmwood StreetNorth Attleboro, MA 02760The Hockomock Area YMCA enhances thequality of life of our members and enrichesthe communities we serve through partnershipand collaboration. Our focus is on youthdevelopment, healthy living and socialresponsibility providing programs and servicesto all regardless of ability to a.org/north-attleboro»Our Mansfield Arts & Education Center offers select YMCA programs and initiatives, but is not a full facility YMCA. Visit hockymca.org/mansfield.
To view your branch’s real time schedules including group exercise, pool, gym, and friends and family ckymca.org/north-attleboro»»»»»»»»»Bay State PhysicalTherapy is locatedat all three of ourbranch locationsand offers awide range ofexceptionalevidenced basedtreatments tohelp our membersfeel better andimprove theirquality of life.
STATE OF THE ART CARDIO EQUIPMENT»» ENGAGING: Keeps you moving in your wellness journey—from customized workouts to music and entertainment.»» PERSONALIZED: Advanced technology to help you set, track and reach your goals with added support.»» RESULT-BASED: Set your goals on a workout tracking network inside and outside the Y.ONE PLACE TO TRACKIT ALL — ALL FOR YOU!Download the free app on theApple App Store or Google Play.Search “Hockomock” for ourHock Y Fitness app or scan here:BENEFITS OF CREATINGAN XID FOR OUR Y’SNEW EQUIPMENT: View schedules Create your goals andprogress Track and record yourworkouts Join challenges Receive support from yourY family Find a class Refer a friend4SPRINT 8 is an efficient, fat-burningHIIT workout that gives you a complete cardioexercise experience, including warm-up andcool down, in just 20 minutes. Since highintensity cardio exercises are among the bestexercises for weight loss, most people seeresults in just 8 weeks or less.2019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
FUNCTIONAL TRAININGThe YMCA Wellness Center promotes a positive and memorable experience. All of our staff are trained and qualified to assist you in reaching yourgoals. We offer a free orientation to every member to ensure safety and assistance in developing a workout program suited for your needs. Ourfacilities include the following: Our Cardio areas are complete with Matrix treadmills, Elliptical trainers, upright and recumbent bikes, ArcTrainers, Stair Masters, Jacob’s Ladder,Matrix S-drives, and more. Our Circuit area features Cybex and Life Fitness selectorized strength equipment to help safely focus on specific muscle groups. Our Weight area consists of free weights, benches, power racks, preloaded barbells, dumbbells, and functional trainer cable machines. Our Wellness Centers also provide a variety of bands, Bosu balls, jump ropes, ladders, medicine balls, slam balls, foam rollers, and more.MOVESTRONGPerform a variety of bodyweight exercises whileincorporating many new functional strength trainingexercises with resistance bands, suspension, medicine balls,Olympic bars, rotational trainers, training ropes, and more.HOCKYMCA.ORG5
WELLNESS CENTER AGE GUIDELINESWe believe in youth development and healthy living. We encourage kids to begin to workout in our Wellness Centers beginning at age 8. YMCA staff arecommitted to teaching youth how to properly use equipment and experience the many benefits of a healthy, active lifestyle.AGES 8–9Children ages 8–9 are welcome to use all size-appropriate cardio equipment and the stretching area with an adult/parent partner aftertaking our free Cardio Kids class (no weights, no machines, no functional training, only cardio equipment). Cardio Kids class is set up byappointment and is free to members. For more information and to sign up, contact your branch’s Health & Wellness Director. Followingthe completion of Cardio Kids, parent/adult must be working out with, and be with their child in the fitness center. The parent may notbe in another area of the fitness center, or working out individually. Partner workout is the key to success for 8–9 year olds.AGES 10–12Children ages 10–12 are welcome to use all areas of the Wellness Centers with a parent partner after taking our free Youth StrengthTraining (YST) class. The parent/adult partner must be with child, working out alongside at all times. This age group is permitted to useweights, functional training, equipment, and all machines alongside parent/adult partner. The Youth Strength Training class is set up byappointment and is free to members. For more info and to sign up, contact your branch’s Health & Wellness Director.AGES 13 Teens are welcome to use all equipment and participate in group exercise classes without a parent. Our Youth Strength Training class isavailable for teens if needed. For more information, contact your branch’s Health & Wellness Director.TEEN FITNESSBE STRONG (AGES 5–7, 8–10, 11–13, & HIGH SCHOOL 14–18)This program will introduce kids to strength training using F.I.T.T. Principles in ways that are fun,creative and motivating. Participants will create personal fitness journals using the S.M.A.R.T.concept making long term goals and weekly short term goals. Under the fitness coach’s direction,kids will learn the importance of accountability, consistency, and creating habits that lead to ahealthy, happy lifestyle. Max Enrollment: 10.SPORTS PERFORMANCE TRAININGImproves functional movement to support the physical demands of sports. Helps athletes of all levelsminimize weaknesses, decrease risk for injury, and build strength, power and endurance.INTRO TO SPORTS PERFORMANCE TRAINING (AGES 11–13)This is a large group setting of 6–10 athletes led by a certified personal trainer. Max enrollment: 10.SPORTS PERFORMANCE TRAINING (HIGH SCHOOL AGES 14–18)This is a small group setting of 3 to 6 athletes led by a certified personal trainer. Max enrollment: 6.62019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
FAMILY FITNESSWhen parents exercise regularly, those positive, healthy behaviors get passed on to their children through example. At our Y, we encourage familiesto work out together. We offer fitness opportunities for kids that are fun and easily accessible. We teach kids how to have fun away from the screenand to be accountable for their future livelihood.PARENT/CHILD TRAININGPER PERSON (2)6 SESSIONS 14512 SESSIONS 270FAMILY TRAINING3–6 CLIENTS1-HOUR SESSIONS6 WEEKS 11512 WEEKS 230HOCKYMCA.ORG7
GROUP EXERCISECOMBO CLASSESClasses range from 30, 60 to 90 minutes. Classes include combinations such as Cycling,Strength and Toning, Pilates Fusion, Barre, and Yoga.CARDIO FITNESSClasses range from 30 to 60 minutes. Classes include Aqua Dance Cardio, Cardio Hip Hop,Pound, Step, Tabata, Y Cycle, Zumba, and more.ACTIVE OLDER ADULTSClasses range from 30 to 60 minutes. Workouts geared to active older adults. Join us for land orwater classes. Classes include: NIA Basics, NIA (formerly called Senior Fitness), Strength Training,Chair Yoga, Enhance Fitness, Melt, Zumba Gold, and a variety of dance classes, Yoga, andStretch; Aqua Aerobics, Aqua Arthritis (YAAP), Aqua Zumba, and Aqua Yoga.MIND AND BODY FITNESSClasses range from 30 to 60 minutes. Classes include Barre, Chairlates, Gentle Yoga, HathaYoga, Melt, Nia, Pilates, Pilates Fusion, Power Yoga, Restorative Yoga, Strength and Grace,Vinyasa Yoga, and more.LES MILLSClasses range from 30 to 60 minutes. Classes include: Body Combat, Body Pump, Grit, andSprint. Offered in North Attleboro only.TOTAL BODY FITNESSWorkouts for all levels of fitness. Classes are 30, 60 or 90 minutes. Classes include: AquaFitness classes, Boot Camp, Core Fitness, Functional Fitness, HIIT/Tabata, Kickboxing, Pilates,Sports Conditioning, Total Body Conditioning, TRX Cardio, and more.Y CYCLE CLASSESClasses range from 30, 45 and 60 minutes with a variety of difficulty levels.ASK YOUR INSTRUCTORFOR MODIFICATIONS IFNEEDED.AGES 13 ARE WELCOME TOPARTICIPATE IN GROUP EXERCISECLASSES WITHOUT A PARENT.FOR REAL TIME GROUP EXERCISE SHEDULESDOWNLOAD OUR APP (see page 4) OR VISIT:hockymca.org/franklin, hockymca.org/foxboro, hockymca.org/north-attleboro82019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
LES MILLSLES MILLS SPRINT HIGH-INTENSITY INTERVAL TRAINING(HIIT) ON A BIKELES MILLS SPRINT is a 30-minute High IntensityInterval Training (HIIT) workout using an indoorbike to achieve fast results. This cycling workoutis a quick and hard style of training that returnsrapid results with minimal joint impact. It featuresbursts of intensity where you work as hard aspossible, followed by periods of rest that prepareyou for the next effort. The payoff is that youburn calories for hours after a good HIIT workout.LES MILLS BODYCOMBAT This high-energy martial-arts inspired workoutwill help burn calories, develop coordination,agility, speed, and make you feel empowered.BODYCOMBAT works legs, tones arms, backand shoulders and provides phenomenal coretraining. While this class is non-contact and nocomplex moves to master, the workout is intenseand will motivate you to make the most of everyround. You’ll release stress, have a blast and feellike a champ.LES MILLS BODYPUMP BODYPUMP is a full-body workout thatwill burn calories, shape and tone the entirebody, increasing core strength and improvingbone health. Using light to moderate weightswith lots of repetition, this class gives a totalbody workout. Instructors coach through thescientifically proven moves and techniquespumping out encouragement, motivation andgreat music. Leave the class feeling challengedand motivated, ready to come back for more.LES MILLS GRIT LES MILLS GRIT is a 30-minute high-intensityinterval training (HIIT) workout, designed toimprove strength and build lean muscle. Thisworkout comes in 3 varieties: cardio, strength,and plyo.HOCKYMCA.ORGOffered at our North Attleboro branch. View our day/time offerings at hockymca.org/north-attleboro9
MIND AND BODYYOGA FOR EVERY BODYYoga is a way of life, bringing health and peace of mind to every body. Yoga calms the nervous system allowing you to respond versus react, henceminimizing lifelong regrets. Our Yoga classes will help develop flexibility, strength, and balance. By emphasizing symmetry of body and mind, classeswill improve your body awareness, helping you live more comfortably, while building connections with others through shared experiences on the mat.YOGA IS A GREAT WAY TO: Connect with others Reduce chaos in your life Minimize hospital visits and joint replacements Relieve stress Relax into pain, not tense around it Improve your breathing Affect your response to stress Gain flexibility, mobility, and range of motion Lengthen muscles Increase elasticity Increase strength from head to toe Relieve muscular tension throughout your body Efficiently move oxygenated blood to improveyour circulation Lower your resting heart rate Increase endurance Improve cardiovascular healthClasses range from 30 to 60 minutes. Classes include Barre, Chairlates, Gentle Yoga, Hatha Yoga, Melt, Nia, Pilates, Pilates Fusion, Power Yoga,Restorative Yoga, Strength and Grace, Vinyasa Yoga, and more. Ask your instructor for modifications if needed.102019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
FITNESS AND PERSONAL TRAININGPERSONAL TRAININGLET US HELP YOU REACH YOUR GOALS.1-HOUR SESSIONSWe all need the advice of an expert sometimes, as well as the personal attention that comes with a trainer or coach.Our Y offers personal training and coaching to help you set and meet your specific goals in order to live healthier.All training is with a certified personal trainer with experience working with clients one-on-one and in groups. Wecan help you choose a trainer with the expertise that will suit you best. We have trainers that specialize in trainingfor races and triathlons, strength training for all ages, yoga, pilates and more. Just tell us what you need and we’llhelp you find the best trainer for what you’re looking for.MYOFASCIAL RELEASE(FOXBORO BRANCH) 55 1606 SESSIONS 29510 SESSIONS 47525 SESSIONS 1,12550 SESSIONS 2,150PERSONAL TRAINING1/2-HOUR SESSIONS1 SESSION 383 SESSIONS 1086 SESSIONS 21012 SESSIONS 41024 SESSIONS 790PER PERSON (2)6 SESSIONS 14512 SESSIONS 270SMALL GROUP TRAINING3–6 CLIENTS1-HOUR SESSIONS6 WEEKS 11512 WEEKS 23045-MINUTE SESSIONSSMALL GROUP PADDLEBOARD(NORTH ATTLEBORO BRANCH)PADDLEBOARD FITNESSAn all level paddleboard fitness class. Improvestrength, stability, and flexibility.PADDLEBOARD YOGASlow flow Yoga on paddleboards in our indoor pool.Improve strength, stability, and flexibility.PADDLEBOARDWe will be offering outdoor and destinationpaddleboard classes in the spring and summer.HOCKYMCA.ORG3 SESSIONSSEMI-PRIVATE TRAININGComplete your workout with new myofascialrelease and stretching sessions. Myofascialrelease is a manual technique that releases thefascia surrounding the muscles that is a result ofconstant use, trauma and inflammation. Stretchingsessions help loosen the muscles and surroundingtissue to help achieve the next level of fitness.Both techniques are used in conjunction withfitness routines as a means of recovery.30-minute myofascial release 5015-minute myofascial release 3030-minute stretch session 4015-minute stretch session 201 SESSION6 WEEKS 8730-MINUTE SESSIONS6 WEEKS 5812 WEEKS 116FOR NON-MEMBER PRICING PLEASE CONTACTMEMBER SERVICES.INTERESTED IN BECOMINGA PERSONAL TRAINER?CONTACT THE HEALTH &WELLNESS DIRECTORAT YOUR Y.11
NUTRITIONTO SUPPORT YOUR JOURNEY TOWARD A HEALTHY NUTRITION LIFESTYLEBecause quality nutrition is such an important and challenging part of a healthy lifestyle, our YMCA provides comprehensive nutrition support. Weare excited to offer these wellness programs where we focus on consults, cooking demonstrations, healthy eating and lifestyle seminars, weight losschallenges, and much more. Our nutritionists are committed to help you reach your goals of healthy living and eating. We offer a variety of nutritioncounseling experiences ranging from one-on-one, family, and small group nutrition education. To learn more and to begin your journey toward ahealthier you, contact our Nutrition Department.NUTRITION CONSULTATIONSIn a nutrition consultation, you will work with a nutritionist to assess your diet and discuss areas wherechange is needed, in relation to your own health and activity goals. Our nutritionist will provide guidancefor improvement. The process begins with a simple questionnaire, to help create a picture of your dietaryintake and certain other considerations, such as medical conditions. The consultation is an opportunityto discuss a process you can follow to incorporate your dietary changes into a healthy lifestyle, based ongoals you set for yourself. As part of the process, the nutritionist will prepare a guide that will act as aresource. Based on your needs and preferences, the nutritionist will then make further recommendations,such as sample meals and snacks.NUTRITION PRICINGEAT WELL BE WELL – 8 WEEK PROGRAM DESIGNED TO INSPIREAND EDUCATEIndividuals on healthy eating, this personalized, 8-week program caters completely toindividual needs and health concerns. The program includes progress measurements, wherewe track health indicators using our STYKU body scanner, an interactive tool that measureschanges in body inches, lean body mass, and fat mass. Individuals will also go on a healthygrocery store tour where they can identify a variety of healthy options, read food labels andlearn healthy preparation methods for different foods.NUTRITION WORKSHOPSOur workshops go beyond planning to involve some of the practical challenges of eatingwell, such as healthy cooking and grocery shopping. A variety of workshops are offeredthroughout the year. Contact your branch’s Nutrition Director for upcoming events.12INITIAL PHONE CONSULTATIONFREE45-MINUTE CONSULTATIONMEMBER 40 / PROGRAM MEMBER 6045-MINUTE CONSULTATION – PACKAGE OF 3MEMBER 115 / PROGRAM MEMBER 17345-MINUTE CONSULTATION – PACKAGE OF 6MEMBER 210 / PROGRAM MEMBER 31550-MINUTE 8 WEEK EAT WELL BE WELL PROGRAMMEMBER 240 / PROGRAM MEMBER 360ADD 1 NUTRITION CONSULT AND STYKU BODY SCAN TO ANYPERSONAL TRAINING PACKAGEMEMBER 50GROCERY STORE TOUR WITH A NUTRITION EXPERTMEMBER 40 / PROGRAM MEMBER 60Join us at the North Attleboro Branch and An UnlikelyStory Bookstore & Café in Plainville (alternating months)for our monthly themed Why Eat Healthy Book Club toexplore nutrition topics, food literature, cooking methods,and lifestyle changes centered around real, whole foodsand a clean eating lifestyle. Food tastings and cookingdemonstrations will be sprinkled in as well!2019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
WEIGH TO CHANGEHEALTHY LIVING WEIGHT AND INCH-LOSS PROGRAMWeigh to Change (WTC) is a 10-week wellness program which offers education and support with fitness and nutrition. Bycombining physical training and better nutrition, participants benefit in the most successful way to achieve weight lossand inches. Participants are challenged and motivated throughout the session with personal training, group workouts,nutrition guidance, and friendly challenges.SPECIFICALLY, THE PROGRAM INCLUDES: Weekly individual 30-minute personal training sessions Individual nutrition counseling Minimum of 3 weekly group training sessions offeredsolely for WTC group Weekly nutrition / physical challenges 2 nutrition workshops and grocery store education tour Before and after STYKU 3D body scans Entry into a local road raceBEFORENUTRITION EXPERTISE AND STYKUNutritionists meet individually with each participant to set nutrition goals, help educate aboutfood choices and options, and discuss obstacles and solutions. Participants will have theopportunity to measure their progress over the course of the 10 weeks through a before and afterSTYKU 3D body scan which helps tie in data to each participant’s fitness and nutritional goals.BEFOREPERSONAL TRAINERSParticipants have the opportunity to meet with our Weigh to Change trainers and set upconvenient times to meet for individual sessions.WEIGH TO CHANGE PRICINGMEMBER 499 / PROGRAM MEMBER 599 (OVER AN 800 VALUE – PAYMENT PLAN AVAILABLE)“My wife and I have tried to lose weight repeatedly.She asked me to join WTC with her. Reluctantly I saidI’d join for her. She replied, “do it for yourself or notat all.” Day one I asked, “I love sweets, carbs, beer,wine, single malt scotch, and don’t eat vegetables.Can you help?” Surprisingly the nutritionist said yes!Without giving up things I love, and despite normalaging, we were more successful than we dreamed.”– John & Nancy, WTC participantsHOCKYMCA.ORG“I had my physical a few monthsago after I finished the Weigh toChange program. All indicators on myhealth assessment were amazing –a complete transformation! I’m now205 pounds after being at 260 pounds.How I eat is totally different and Icredit that to what I learned throughmy nutritionist and the program.Weigh to Change is not just about diet;it’s more about a healthy lifestyle.”“In April 2016 I participated in the firstWeigh to Change and lost 14 pounds.I lost another 18, equaling 32 total.What I gained from WTC was beyondexpectations. Not only did I learn howto eat clean, WTC helped peel backthe layers revealing the real me.I have gained a network of people thatsupport me, 3 years after the program!I am stronger, more confident, anddetermined in all aspects of my life.”– Alex, WTC participant– Christine, WTC participant13
TEEN WAY TO CHANGEVIRTUAL WEIGH TO CHANGEGET HEALTHY ON YOUR SCHEDULE 3 weekly virtual express group training sessions, offered solely forprogram participants Workouts can be done at home or at the Y In-person before and after STYKU 3D body scans to provide measurements Caloric intake recommendations and check-ins with our nutritionist Individual nutrition counseling with our nutritionist in-person or virtually 2 in-person grocery store tours at Stop & Shop and Trader Joe’s 2 virtual nutrition workshops Weekly nutrition/cooking demonstrations Virtual weekly weigh-in’s Weekly step challengesFOCUSING ON THE WAY,INSTEAD OF THE WEIGHTContact your branch’s Nutrition Director with any questions.VIRTUAL WEIGH TO CHANGE PRICING10-WEEK PROGRAM 125 PER PERSONEXERCISE COMPONENTS Summer healthy lifestyle program 2 teen group workouts each week 30-minute weekly 1-on-1 personal trainingsession 5K practice walk/run each weekNUTRITION COMPONENTS Nutrition hour at Cumberland Farms: Teens learnhow to make healthy choices when on the go Individual nutrition counseling Nutrition workshop: How to Make a Healthy Meal Grocery store tour w/parents: Teens and parentslearn how to read food labels and make healthychoices while grocery shopping Nutrition workshop: Make a Mason Jar Salad Nutrition workshop: Healthy School Snacksand Drinks Nutrition hour at B.Good: Teens learn how tomake healthy food choices when going outto eatNEW! FAMILY WEIGH TO CHANGEA nutrition, exercise and lifestyle program designed for families who are looking to improve their lifestyle in a fun, sustainable and supportive atmosphere.INCLUDES 1 weekly 45-minute family workout 1 weekly small group family workoutFAMILY WEIGH TO CHANGE PRICING 1 weekly 5K practice, unique to family 499 MEMBER / 599 PROGRAM MEMBER»»PRICING IS FOR A MAXIMUM OF 4 FAMILY MEMBERS»»PARTICIPANTS MUST BE AT LEAST 8 YEARS OLD»»ADDITIONAL 25 FOR EACH ADDITIONAL CHILD OVER4 PARTICIPANTS»»10-WEEK PROGRAM»»REGISTER ONLINE AT HOCKYMCA.ORG OR AT»»MEMBER SERVICES 1 weekly WTC 5K practice without kids 2 adult before/after STYKU 3D body scans 1 grocery store tourContact your branch’s Nutrition Director withany questions.142019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
STYKUAQUATICS FITNESSDISCOVER A NEW WAY TO MEASURE OVERALL WELLNESS AND ASSESSHEALTH RISKSMeasure hundreds of measurements (waist, hip, body, fat%, etc.) in seconds usingSTYKU. Tie in the data to build fitness and nutritional goals. STYKU captures your true shape in 3D including baseline measurementsAssesses body fat, caloric expenditure and maximum calorie consumptionThe data helps you set fat loss goals, track daily activity and daily caloric deficitProgress is highlighted using before-and-after scansSTYKU TOOLS INCLUDE:Water exercise, adult swim lessons (it’s never too late) and adapted exercise forthose with disabilities or in rehabilitation are some of the water-based activitiesavailable at the Y.FEELS GREAT WITH LOW IMPACTThe pool is great for exercise becausewater offers resistance while reducing theimpact of land-based exercises. Wateroffers a fun, alternate way to exercise andbuilds strength and flexibility through thelow-impact workouts.AQUA AEROBICSBody Fat Analysis, Fat Loss Calculator & Caloric ExpenditureDetermine body composition and lean vs. fat mass. Compare fitness levels with national averages.Set fat loss goal based on fat % and fitness level, and track progress across scans. Determinerequired daily caloric deficit needed to make your goal by combining desired activity level withmaximum caloric intake.Body Shape, Risk Analysis & ReductionCalculate waist circumference and analyze the shape. Determine risk level for disease. Viewmeasurements to determine changes in subcutaneous and visceral fat across multiple scans as youwork toward fitness goals. Use interactive calculator to explore how a reduction in measurementscan reduce the risk of obesity-related diseases such as heart disease and cancer.Aqua Aerobics may include dance,calisthenics, walking, and kicking. Class consists of warm-up, aerobic, cool-down, muscle toningand flexibility segments and may be modified as needed. Class may take place in shallow water,deep water or a combination of both.AQUA ARTHRITISSoothing exercise class (YAAP) designed for those with arthritis. Exercises are done in shallowwater. Instructors certified by the YMCA and the National Arthritis Foundation. A doctor’s releaseform is required.AQUA STRENGTHClass is designed to work on muscular strength in the upper and lower body as well as the core.All levels.AQUA YOGABalance, strength, flexibility, and focus are practiced through a variety of asanas (positions) in thepool. You will benefit from the water’s buoyancy for joints, and the surprising challenge to subtlecore stability while holding poses. Member benefit.AQUA ZUMBABurn calories and tone muscle in this fast paced, low impact Aqua Aerobics Class. Much like dryland Zumba, workouts incorporate Latin dance. This class is for beginners and athletes alike.BEFORE& AFTERBODY SCANSSTYKU PACKAGES – 2 BODY SCANS PRICING2 STYKU BODY SCANSMEMBER 20 / PROGRAM MEMBER 30WHEN ADDED TO A 10 PERSONAL TRAINING PACKMEMBER 10 / PROGRAM MEMBER 15WHEN ADDED TO 1, 3 OR 6 PERSONAL TRAINING PACKMEMBER 15 / PROGRAM MEMBER 23HOCKYMCA.ORGCARDIO AQUALow-impact class incorporates resistance routines using one’s own body and use of aqua equipment.Exercises will be done suspended in the water using flotations. All levels.HYDRO FITThis structured class has a mix of elements to challenge the body. Includes a variety of movementsto you the ultimate workout in the water. All levels.15
ACTIVE OLDER ADULTSOur YMCA has a thriving community of active older adults who make the Y and physical activity an important part of their healthy lifestyle. We offer avariety of activities in a welcoming environment that enhance quality of life.Fitness is essential for staying mobile and active, and a well-rounded fitness program can reduce age-related changes by keeping muscles andbones strong, improving cognition and reducing the risk of dementia and Alzheimer’s disease. Fitness also contributes to increased self-worth,independence, and happiness. We offer walking clubs, indoor tracks, individualized wellness center orientations, and dozens of exercise classes foractive older adults.FITNESS CLASSESFitness classes range from 30 to 60 minutes and are geared toactive older adults. Join us for land or water classes. For classschedules, visit our website at hockymca.org or contactMember Services.Classes include: NIA Basics, NIA (formerly called Senior Fitness),Strength Training, Chair Yoga, Enhance Fitness, Melt, Zumba Gold,and a variety of dance classes, Yoga, and Stretch; Aqua Aerobics,Aqua Arthritis (YAAP), Aqua Zumba, and Aqua Yoga.PICKLEBALLJoin us for a game of Pickleball! This cross between tennis, pingpong, and badminton is easy to learn. The game has becomepopular with active older adults because it allows players tomaintain the thrill of competition without some of the physicalstress and injuries that other sports can cause. Pickleball isoffered weekly at a variety of times at all our branches. Thisprogram is free to members. Non-members can join with a daypass. All skill levels welcome. For scheduling information, pleasevisit our website at hockymca.org or contact Member Services.VOLUNTEERISMThe Hockomock Area YMCA is committed to social responsibility,offering a variety of ways for seniors to be involved in thecommunity. Seniors engage in the Y’s mission as a non-profit,offering leadership and volunteering their time. Volunteeropportunities include town cleanups, food drives, teen camps,the Leaders Program, and much more. Likewise, our staffprovides support and expertise at community events and seniorcenters throughout the year, such as nutrition seminars andexercise programs. For volunteer opportunities, please contactMember Services.162019 HOCKOMOCK AREA YMCA ADULT & TEEN HEALTH & WELLNESS GUIDE
PRESCRIPTIONS FOR HEALTHY LIFESTYLE PROGRAMSEVIDENCE-BASED HEALTH INTERVENTIONSOur supportive, evidence-based, small group programs are making a positive difference in the lives ofindividuals diagnosed with or at risk for developing a chronic disease. The power of our referral partnershipwith the medical community helps patients connect directly to programs that will support their well being.YMCA’S DIABETES PREVENTION PROGRAM is designed tosupport adults with prediabetes reduce their risk for developingtype II diabetes. This one year program, consisting of 25 sessions,provides a welcoming environment where participants worktogether in a small group to learn about healthier eating andincreasing their physical activity. This classroom based programcan also be offered outside of YMCA walls in a community setting,a
HIIT workout that gives you a complete cardio exercise experience, including warm-up and cool down, in just 20 minutes. Since high intensity cardio exercises are
3. Supervise teen driving 4. Set family driving rules and limits 5. Impose consequences for violations Welcome to the world of teen driving! Teen driving is an exciting time for families. Teenagers want to drive and parents want to reduce their “chauffeur” duties. However, teen driving is dangerous. Motor vehicle crashes are the leading .
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Through 4-H teen leadership, teens gain practical skills by achieving goals they have defined. How can a teen in 4-H get involved with leadership? Mentor other youth. Provide leadership for a project. Teach others. Organize, implement and evaluate service-learning projects. Engage in 4-H teen leader clubs, teen clubs and service clubs.
the problem of teen dating violence. However, we find that this adult framework . does not take into account key differences between adolescent and adult romantic relationships. And so, to help further the . In a third study, teen couples were video-taped while performing a p
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LIFE NIGHT OUTLINE Goal for the Life Night The goal for this night is to celebrate the new life given to us in the Sacrament of Baptism. This night will help the . LIFE TEEN CURRICULUM GUIDE LIFE TEEN CURRICULUM GUIDE LIFE TEEN CURRICULUM GUIDE LIFE TEEN CURRICULUM GUIDE IMMERSED 23 CATECHISM REFERENCES: # 683 # 1213-1284 # 931 # 1988 # 2013
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