"Can anything be sadder than work unfinished? Yes; work never begun." - Christina Rossetti
ENERGY BALANCE 101: Controlling weight is balancing energy. If the number of calories in and the calories out are in balance, you will maintain your weight. When it comes right down to it, what’s even more important than knowing exact amounts of calories consumed and calories burned is simply being mindful of your lifestyle.
The Family YMCA offers numerous fitness and recreation programs to assist you in being active and to help you lead a healthy lifestyle. The long term benefits include lowering blood pressure and cholesterol levels, helping control blood sugar and increasing energy levels. Part of our mission is to help you in your quest for health. Our mission is to build a strong you.
Our offerings follow below. All of our fitness classes are taught by experienced, nationally-certified fitness instructors. Free to Member fitness classes are listed below. Some recreational programs are free as well, or are greatly discounted. Program members may purchase a fitness class punch card or enroll in programs.
About our Dietitian:
The Family YMCA is pleased to announce that we have added Sara Pocernik, MS, RD, CNSC to our staff. Sara is a Registered Dietitian with experience in many areas of nutrition. She completed her Bachelors Degree in Dietetics and Nutrition Science at Michigan State University, and her Masters Degree in Nutritional Biochemistry from Tufts University. She has worked as a clinical dietitian in intensive care and dialysis units at the Beth Israel Deaconess and New England Medical Centers in Boston. Her experience has included educating dietetic interns, as well as undergraduates at the University of Puerto Rico. Sara looks forward to working with the community of Los Alamos to help people achieve their goals for healthier living. Sara teaches all of our nutrition classes and is currently accepting appointments for Nutrition Counseling. Please contact The Family YMCA, 505-662-3100, for more information or to make an appointment.
This class will focus on a “non-diet” method of weight management. Weekly classes will address various nutritional topics as well as provide fitness advice.
Y Members: $50/6 classes Program Members: $75/6 classes
Free Child Watch available to Y members.
Diabetes Education and Prevention
Take steps to make the research-based lifestyle changes that can prevent or delay the disease. The following topics will be covered:
-What is Type 2 diabetes? -Signs and symptoms of type 2 diabetes. -What does having pre-diabetes mean? -What are the risk factors? -How you can reduce your risk of getting type 2 diabetes.-Making lifestyle changes to lower your risk.
Free Child Watch available to Y members
Personal Nutrition Counseling
Understanding the relationship between nutrients and your health empowers your food decision-making and results in your having more energy, feeling better and lowering your risk for chronic disease in the future. Your needs and dietary habits will be discussed and a plan will be customized for you. 45 minute sessions.
9:45-10:30am or 10:45-11:30am or 1:30-2:15pm
Additional days/times for appointments are available. Call 662-3100.
Y Members: $35/session $90/3 sessions
Program Members: $50/session $140/3 sessions
TRX Suspension Training Classes
TRX - A system of ropes and webbing in which a variety of multi-planar, compound exercise movements can be performed with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Some strength training experience is recommended. You must pre-register for this class. Ages 16 & up.
M/W, 11:30am-12:15pm ------- M/W, 6:30-7:15pm ---------- T/TH, 9-9:45am
2x/wk - Y Members: $28 Program Members: $73
TRX CC (Core and Cardio) - Combines the use of the TRX suspension trainer with non-stop intense intervals designed to burn calories, while sculpting and strengthening your midsection to improve core stability.
2x/wk - Y Members: $20 Program Members: $65
Women’s Self-Defense Workshops
Women and girls ages 13 and up will be taught to increase awareness of their surroundings, learn self-defense techniques and how to use their voice as a weapon. The course will also cover the correct way to block, punch, kick, and defend against a grab or an attack.
Vera Jaramillo, 1st degree Black Belt and Family YMCA Wellness Coach and Fitness Instructor will lead this workshop.
Classes are on hold at this time.
Y Members: $5 Program Members: $15
W/S I is a prerequisite to W/S II. W/S II will build on the knowledge you received in W/S I.
Endurance Cycling Class*
Each class will have a 2-hour riding component and ½ hour of core conditioning. In addition, the following topics will be discussed:
- Proper Bike fit, Clothing and Equipment
- Nutrition and Hydration
- Aches and Pains-Preventing them and what to do if you have them.
- Weekly Training Recommendations and how to design your own training plan.
Next Class January 2015
Y Members: $140 Program Members: $185
*Heart rate monitor is required beginning the first day of class.
Russian Kettlebell Training
Want to make great gains in aerobic conditioning? Want to change your physique? Then these are the classes for you!
The program starts with a basic skills class that will be offered on a monthly basis (2-3 hrs.). Once you have the basics down, you will experience a mixture of joint mobility, kettlebell conditioning and bodyweight exercises, as well as the essential techniques for training with kettlebells safely and effectively. This is an intense course designed to teach you cornerstone kettlebell movements.WHAT YOU NEED TO BRING-Flat-soled shoes REQUIRED! (example: chuck taylors, converse, vans, vibram fivefingers, wrestling, powerlifting shoes, etc...), water bottle and a hand towel.
Instructor: Sean Leffler is an accredited RKC Kettlebell Instructor
Day & Time: Monday/Wednesday/Friday, 6:00-7:00am.
YMCA Members: $40/mo, Program Members: $85/mo
Prerequisite: Level I Intro
PAX will learn the essential techniques for training with kettlebells safely and effectively. It is an intense course designed to teach you cornerstone kettlebell movements. Topics include joint mobility, basic techniques, and core kettlebell movements. 2.5 hours.
YMCA Members: $35 Program Members: $55
PUT LIFE BACK INTO YOUR LIFE
Are you an adult with an on-going health condition? Consider taking a MyCD (MANAGE YOUR CHRONIC DISEASE) WORKSHOP
If you have diabetes, arthritis, high blood pressure, heart disease, chronic pain, anxiety, depression, or other chronic health condition, a MyCD Workshop can help you take charge of your life.
You’ll get the support you need, find practical ways to deal with pain and fatigue, discover better nutrition and exercise choices, understand new treatment choices, and learn better ways to talk with your doctor and family about your health.
Learn from trained, volunteer leaders with health conditions themselves.
Set your own goals and make a step-by-step plan to improve your health—and your life.
These 2½-hour classes are FREE to the public and meet weekly for six weeks.
Betty Ehart Senior Center
Upstairs Conference Room
Register at the Senior Center. Class size is limited.
If you are a person in need of special services, please let us know when you register.
Free to Member Fitness Classes
Aerobics - Low and high intensity options are shown to encourage class participants to work at their own pace.
Barre-lates - Barre-lates is a unique combination of the Barre Method and a traditional pilates class that will create strength and flexibility throughout the entire body. A variety of equipment such as the Body Bar Flex, Bender Balls, exercise bands, and foam rollers will be used.
Cardio & Conditioning Fusion - A high-energy class that combines floor aerobics, step, boot camp exercises, and strength/conditioning exercises.
Crash Cardio - A high-intensity workout alternating periods of short intense anaerobic exercise with less-intense recovery periods. These short, intense workouts provide improved athletic capacity and improved fat burning.
Full Body Conditioning - Improve muscular strength and endurance using weights, mat work, resistance bands, step work, balls and other techniques to provide a full-body workout.
Gentle Yoga - For both the beginning yoga student and the seasoned veteran. You will be gently guided through yoga postures using an individualized approach. This class is great for pre/post natal woman, and anyone with injuries or disabilities.
INSANITY® is a revolutionary cardio-based total body conditioning program based on the principles of MAX interval training. Each workout is packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab and core training moves. Each INSANITY workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX.
Pilates Mat - A combination of core-strengthening exercises to strengthen back and abdominal muscles and increase flexibility through the use of controlled movements.
PiYo Strength - This unique class combines Pilates, yoga, strength conditioning, flexibility and dynamic balance. PiYo is an up tempo, non-spiritual approach to mind/body exercise. Some Pilates and/or yoga experience recommended.
PowerFlow - A challenging workout inspired by Yoga, Pilates and Tai Chi to build flexibility and strength and improve range of motion, leaving you feeling centered and calm.
PowerUp- A high-volume, low weight program with an emphasis on building muscular strength and endurance. Previous lifting and strength training experience a plus.
SilverSneakers®-MSROM I - Muscular Strength and Range of Motion. Fitness class for older adults. Have fun and move to the music through a variety of exercises designed to increase muscular strength and range of movement and activity for daily living skills. Weights, elastic tubing w/handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support. Offered in Los Alamos and the White Rock Senior Center.
Step - Our step classes provide a cardiovascular workout and includes a short conditioning segment.
Stretching - Energize, Rejuvenate, Relieve Stress and Tension, Enhance Flexibility and more. This stretching class uses the Placement Method and will teach participants how to stretch effectively, safely and correctly with lasting results.
Vinyasa Yoga - A fast-paced, dynamic Vinyasa style class that incorporates standing and seated poses, balance sequences, core strengthening and relaxation to leave you feeling strong, flexible, calm and centered.
Y-Ride - A fun and invigorating group cycling class that will lead you through a variety of routines with classes to suit all levels, from recreational to performance. 13 and up; must fit bike correctly.
Yoga - This yoga class will build strength, improve flexibility & balance and quiet the mind. Breathing and meditation techniques will be introduced, and modifications will be offered for various levels of students. Depending on your mood and intention you can enjoy both the flow portion of classes and more relaxing opportunities in seated and reclining poses with longer held asanas.
Zumba - A Latin inspired fitness workout that is a fusion of Latin and international music. Dance styles include: salsa, merengue, cumbia, bachata and belly dance.
Zumbatomics - Zumba for boys and girls ages 6-12. Wednesday afternoons, 2:15pm.
Fitness Orientations (Ages 13 & up)One of our experienced, nationally certified trainers will provide up to 3 fitness orientations to familiarize you with the machines in the strength training and cardio rooms. Information on basic training principles will be presented, as well as instruction and demonstration of proper technique, form and general use of the strength training and cardio machines. Please schedule an appointment at the Member Services Desk.
Free to YMCA Members!
Fitness Assessments (Ages 18 & up)A certified Fitness Specialist will begin your assessment by checking your heart rate, blood pressure, and body composition, then continue with a cardiorespiratory test on a bicycle ergometer, a sit and reach flexibility test, and strength and endurance assessments for your abdominals and upper body. Once you have completed the evaluation, the Fitness Specialist will review your results with you and help you get started on a fitness program.
YMCA Members: $22, Program Members: $35
Personal TrainingGet the results you desire with a YMCA Personal Trainer!
The YMCA's nationally certified trainers can help you reach your fitness goals. Perhaps you're just beginning to work out on a regular basis, or maybe you're a serious athlete looking to get to the next level. Whatever your situation and goals, our YMCA Personal Trainers can help YOU! YMCA Personal Training is a great way to customize your workout program. Our trainers can help you improve your cardiovascular fitness, muscular strength, endurance, and flexibility, and can further improve your body composition through both traditional and innovative techniques. We also have trainers who specialize in Pilates and Golf Conditioning. By working with a YMCA Personal Trainer, you can:
- Rev up a stale exercise routine with fresh approaches to your workout.
- Break out of your fitness plateau - challenge yourself.
- Reduce the risk of injury by learning proper techniques.
- Stay motivated and committed to your workout program.
- Help you safely begin and maintain an effective exercise program.
- Develop an exercise program specifically designed according to your personal health history, needs, limitations, and goals.
- Provide motivation, encouragement and accountability to your exercise program.
- Serve as a resource for objective and accurate health and fitness information.
- Help you fit exercise into your busy schedule to make the most efficient use of your time.
For in-depth health and fitness information, please visit the FitFacts page on the American Council on Exercise (ACE) Website.