Health and Wellness

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Wellness Class Schedule

Wellness Classes Descriptions

Fit Kids

Activate America

Personal Training / Nutritional Counseling

The Office Workout

Smoking and Fitness

YPACT

American Heart Association:
My Life Check



Wellness Class Schedule


Wellness Class Schedule

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

6-7am

Energizer Combo

 

600-645           2-min. Train

Cycling*

 Inst. Choice

 

815-9am

SilverSneakers® MSROM       

Yoga**  

SilverSneakers® MSROM       

 

SilverSneakers® Cardio Circuit

 

915-10am

Total Body Blast

 

Instructors Choice        

 

 

915-1015 Zumba/ Inst. Choice June 12th

930-1030am

  

   Cycling*; FitKids* (starts June 8) 

 

Yoga**;       Cycling*;         FitKids* (starts June 10)

 

Keep your eyes peeled for upcoming events and specialty fitness classes to spice up your summer routine!

1005-1035am

Core Power**      

 

Core Power**    

1030-11 Core&Arms (following cycling, no sign up needed)       

 

11-1130am

Active Older Adult Fitness     

 

Active Older Adult Fitness     

Active Older Adult Fitness      

1215-1245pm

 

Cycling*

 

 

 

115-145pm

Basic Step & Tone          

 

 

 

 

530-6pm

 

Cycling*     

Energizer Combo

 

 

530-630 pm

Fit Kids*;     Cycling*;  

Cardio Mix

Fit Kids*;     Cardio- kickboxing

Cycling*+Core

Fit Kids*;                         2-minuteTraining

 

605-650pm

 

 

ZUMBA! 

 

 

635-720pm

Core Power**; NEW: MORE POWER MIX! (following cycling, no sign up needed)

Basic Step & Tone  

 

Basic Step & Tone       

 


* You must sign up in advance for Cycling and Fit Kids.

** You must bring your own mat for Yoga, Pilates, and Core Power.

NOTE: all classes and instructors are subject to change!


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Wellness Classes Descriptions


YMCA Logo

Group fitness instructors are certified by YMCA, ACE, AFAA, and / or ACSM or have a four-year degree in a fitness field. Please do not enter class more than 5 minutes late as risk of injury greatly increases after the warm-up period. Instructors may determine tardiness too risky or disruptive for the class. There must be three participants to have class.

All levels welcome:

Includes a variety of multi-level equipment based classes appropriate for individuals who are fit and active as well as those who are sedentary, intimidated, unfamiliar with exercise, entering post-rehabilitation programs and/or those who enjoy a positive social environment!

SilverSneakers® MSROM

Have fun & move to the music through a variety of exercises designed to increase muscular strength, range of movement, & activity for daily living skills. Hand-held weights, elastic tubing with handles, & a ball are offered for resistance, & a chair is used for seated and/or standing support.

SilverSneakers®Cardio Circuit

Combine fun & fitness to increase your cardiovascular & muscular endurance power with a standing circuit workout. Upper body strength work using hand-held weights, elastic tubing with handles, & a ball is alternated with non-impact aerobic choreography. A chair is offered for support, head to toe stretching, & complete relaxation in a comfortable position.

SilverSneakers® YogaStretch

YogaStretch will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and a final relaxation will promote stress reduction and mental clarity.

Active Older Adult Fitness

Chair-based class designed specifically for the active older adult to increase muscular strength, range of movement, and activate daily living skills.

Zumba®

Zumba® fuses Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program. Routines feature interval training where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class! All levels welcome!

Instructor's Choice

Leave it up to the instructor to choose an awesome workout!  Any fitness level welcome!

Core&Arms

Resistance training focused on upper body and core strength; all levels welcome

Core Power

Slow paced class focusing on strengthening abs and back with heavy focus on full body range of movement.  All levels welcome.  Please bring a mat.

Total Body Blast

An hour of full body conditioning to increase endurance, strength, and cardiovascular health. Uses an assortment of equipment including step, weights, Bosu, stability balls, and tubing.

Fit Kids:

Kids enjoy play-based work out while parents do their own.  Ages 8-14 participate in a variety of structured activities to promote a healthy sprit, mind, and body. This is not a drop-off program; must fill out application at front desk prior to participation in FitKids Program.

Yoga

Encourage whole-self health by practicing basic yoga postures. Improve strength, flexibility & balance while working your entire body in harmony. All levels welcome, please bring yoga mat.

More Power Mix!

Push yourself the extra step with this 45 minute strength and power class! A mix of walk/run, plyometrics and basic training styles, instructed to meet all fitness levels.

Basic Step & Tone

A beginner level aerobics class using the step and various pieces of exercise equipment to raise your heart rate, burn calories and tone your muscles. All levels welcome!

Cycling

Enjoy music as you travel through your spinning experience with intensity levels rising and falling. Some cycling classes followed by a short 'core' class designed to strengthen your core muscles.  Reserve a spot no more than one week in advance.  PLEASE call and cancel if you can not make the class.  All levels welcome!

Intermediate level Classes:

These classes are designed to reach higher intensity levels to improve cardiovascular and muscular health.  Some previous exercise experience recommended.

Cardio Kickboxing

Perform combinations of kicks and jabs teamed with athletic conditioning moves for a high-intensity, fast-paced, aerobic workout!

Cardio Mix

A blend of heart-pumping aerobics: step, hi-lo floor routines, light toning and core strength work all rolled into one heart-pumping workout!

Energizer Combo

Burn calories, define your muscles and energize yourself with intervals of sculpting, drills, and heart-pumping exercises designed to add some variety and energy into your routine.

2-minute training

Train in 2-minute intervals of aerobic and strength work using a variety of equipment; previous experience recommended.

Circuit Training

Challenge your aerobic capacity and muscular endurance with longer intervals of resistance training and cardio intervals.  Previous experience is recommended.

 

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Fit Kids

Activate America


Activate America

The Laurens YMCA is one of 631 YMCA Associations who have committed to being a part of the Y-USA initiative, “Activate America.” This is equivalent to more than 2000 YMCA’s. YMCA Activate America is the national mobilization effort to promote healthy living among millions of Americans. As an Activate America YMCA we will:

  • Support individuals in their journey to create and sustain a healthy lifestyle
  • Commit to being an integral part of our community’s efforts to make long-lasting changes that support healthy living
  • Commit to collaboration with public, private and other nonprofit organizations to maximize our impact on your health and the health of our community
  • Aspire to model and celebrate healthy living in all we do.

As a part of the Activate America initiative a customized wellness program was created through collaboration between the Upstate South Carolina YMCA’s; Wellness Works combines a holistic approach to healthy living with the precision of state-of-the-art fitness software. Designed for people ages 13 and up, the three main components of Wellness Works are:

  1. Fitness analysis
  2. Nutrition counseling
  3. Continuing education

The best part about the program is that it’s FREE TO ALL MEMBERS and is an added benefit to your YMCA Membership.
To learn more about Wellness Works and its components please visit Brie Holmes, Wellness Director, at the Laurens Family YMCA.


Laurens County YMCA Active America Logo

Learn more about Activate America by visiting: http://www.ymca.net/activateamerica/

Join Activate Laurens County by visiting: http://activatelaurenscounty.org/


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Personal Training / Nutritional Counseling


Personal Training


One-on-One Packages: Member / Non-Member

(one trainer / one client)

2 sessions:

$50 / $75

(must be used within 2 weeks of 1st appointment)

4 sessions:

$85 / $135

(must be used within 4 weeks of 1st appointment)

8 sessions:

$150 / $225

(must be used within 4 weeks of 1st appointment)


One-on-Two Packages: Member / Non-Member

(one trainer / two clients)

2 sessions:

$85 / $110

(must be used within 2 weeks of 1st appointment)

4 sessions:

$150 / $175

(must be used within 4 weeks of 1st appointment)

8 sessions:

$240 / $270

(must be used within 4 weeks of 1st appointment)


Combination Packages: Member / Non-Member

Personal Training & Nutritional Counseling

2 Personal Training Sessions + 1 Nutritional Counseling Session

$75 / $100

4 Personal Training Sessions + 2 Nutritional Counseling Sessions

$100 / $125

Personal Training Photo

* One session is equal to one hour, and may be divided into two half-hour sessions.
* Packages include a fitness assessment and personalized exercise prescription.
* 24-hour cancellation notice please.
“No shows” will not be rescheduled.
* Training also available for teens.

For more information contact Brie Holmes,
Personal Trainer


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Personal Training

Personal Training for Teens Cartoon 1

for Teens

Personal Training for Teens Cartoon 1


Single Packages: Member / Non-Member

(one trainer / one client)

2 sessions:

$30 / $50

(must be used within 2 weeks of 1st appointment)

4 sessions:

$45 / $75

(must be used within 4 weeks of 1st appointment)

8 sessions:

$80 / $135

(must be used within 8 weeks of 1st appointment)


Buddy Packages: Member / Non-Member

(one trainer / two clients)

2 sessions:

$50 / $70

(must be used within 2 weeks of 1st appointment)

4 sessions:

$75 / $105

(must be used within 4 weeks of 1st appointment)

8 sessions:

$80 / $135

(must be used within 8 weeks of 1st appointment)


Applications for personal training packages can be found at the front desk.

See Brie Holmes, Wellness Director, for more information. brie@laurensymca.org

Personal Training for Teens Cartoon 2


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The Office Workout


The Office Workout WordArt

Here are a few simple exercises that can be done at your desk throughout the day to increase circulation, flexibilty, and strength. This workout is not to replace a regular fitness program, but works as an option when you can’t get away from your desk. Always consult a physician prior to starting any exercise program.

Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20 - 30 seconds. Repeat on the other side.

The Office Workout Wrist Stretch

The Office Workout Wrist & Forearm

Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20 - 30 seconds. Repeat on the other side.

The Office Workout Lower Back Stretch

The Office Workout Hip Flexion

Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

The Office Workout Leg Extension

The Office Workout Inner Thigh

Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.


Chair Exercises

Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2 - 3 seconds, stand all the way up and repeat for 16 reps.

The Office Workout Chair Squat

The Office Workout Dips

Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

The Office Workout One Leg Squat

The Office Workout TricepThe Office Workout Front Raise

Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.

The Office Workout Bicep

The Office Workout Side Bends

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).

Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.

The Office Workout Ab Twists


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Smoking and Fitness


Smoking and Fitness WordArt

It’s no secret that smoking negatively affects your health. Among other consequences, smoking decreases your lung capacity making functions of daily living more difficult, increases your blood pressure, and harms, weakens, and blocks arteries in your heart, increasing the risk of heart attack and / or stroke. Below are links to a few web sites with more information about the effects of smoking, the benefits of quitting and how smoking relates to exercise and fitness.

No Smoking Symbol

For information on the effects of smoking and how to quit:

http://www.smokefree.gov/

http://www.cancer.org

http://www.webmd.com

http://www.quitassist.com

For information about smoking and exercise:

http://www.thedietchannel.com/Why-Smoking-And-Exercise-Dont-Mix.htm

http://www.activatelaurenscounty.org

http://www.nsma.org.au/facts/fitness.htm

Yoga ClipArt


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YPACT


YMCA Logo (Small)

P.A.C.T.

 

Parents And Children Together


Program Mission:
YPACT provides parents and their children the opportunity to learn and participate in safe, healthy fitness practices in order to promote family wellness and lasting active lifestyle habits.

YMCA Character Development

Overview:

YPACT is an ALL NEW, free program for current YMCA members. Youth (Ages 12 – 14) and their parents participate in a one-hour orientation, familiarizing them to the building, equipment, safety precautions, and health / fitness concepts. Following the orientation, parents AND children complete a quiz. Upon passing the quiz, participants earn a badge to wear any time they want to come into the facility and workout together. The badge allows youth access to otherwise restricted areas of the Y: cardio room, fitness studio, and Life Fitness Equipment roo, as long as they are with their parents. Parents are responsible for monitoring their child’s safety and behavior in the facility. YPACT is limited to one child per parent per session. All participants are expected to abide by facility rules and safety guidelines. A schedule of orientations and registration forms are located at the front desk.


YPACT Rules:

  • Both children and parents must complete the YPACT orientation and pass the YPACT quiz in order to participate in the program.
  • One child per parent is permitted per session.
  • Parent and child must remain together throughout the workout and must have their YPACT badges visible.
  • YPACT is a program designed for 12 – 14 year olds and their parents with the intention that parents will closely monitor their child’s behavior and safety in the facility.

Family ClipArt

Laurens Family YMCA: We build strong kids, strong families, strong communities


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American Heart Association:
My Life Check


American Heart Association:
My Life Check


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