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YOUTH DEVELOPMENT

HEALTHY LIVING

Health, Well Being & Fitness

Balanced Body Classes & Schedule

• Basic Training ~ Indoor boot camp style class-good alternative for the everyday high intensity methods of cardio-HEART PUMPING without all the yelling! Ages 12 & up
• Breathe ~ A YOGA class with QiGong to warm up the muscles facilitating the stretch, and Pilates to strengthen the abdominals and lower back which stabilize the spine through the poses.
• Cardio Circuit ~
  (designed for active older adults, great for everyone) ~ Aerobic activity alternated with strength training.
• Cardio Combo ~ Low impact aerobics and step for endurance, resistance training for strength, and stretching for flexibility are combined to address all the components of fitness in this 60 minute class.
• Cardio Fit ~ a low-impact cardiovascular workout for active adults. A variety of easy-to-follow movements promote heart healthy, total-body conditioning improvements to increase cardiovascular and muscular endurance.
• Cardio Kick ~ Burn an average of 375 calories. Target your arms, shoulders, abs, thighs and butt in one workout.
• Core Strength ~ Build support for the spine by strengthening the abdominal muscles and lower back while improving balance, agility, coordination and posture.
• Cycling ~ A group cycle class designed to motivate participant to increase endurance and burn calories. 
• Fresh Start Fitness ~ An exercise program designed to burn calories and increase strength with extra focus on proper form and execution.
• MSROM ~ (designed for active older adults, great for everyone) ~ Exercises designed with seniors in mind to increase our strength.
• Muscle Pump ~ This basic strength class targets the entire body ending with a 4 minute TABATA (high intensity interval training) workout to increase calorie burn.
• Senior Swing ~ Low impact cardio class. Participants will get their feet moving to lively music based around such dances as the swing, cha cha, salsa and mambo.
• Step ~ Utilizes thigh, hips and buttocks muscles making it a great calorie burner.
• Strut ~ Music inspires the moves in this dance-based, easy to follow cardio workout.  Let yourself be carried away by Latin Rhythms, Country Crooning, Rock 'n Roll, World Beats, Rhythm & Blues, Disco and Pop Classics.
• Total Body Training ~ This total body workout offers a basic format for targeting the entire body -- chest, back, shoulders, arms, legs and core -- building lean muscle, strength and endurance thereby revving metabolism.
• Walk off  the Pounds ~ Anyone can do these moves, from simple marches to basic side steps and kickbacks.  Join your friends for this easy-to-follow workout with Terri for inspiration and a resistant belt and hand weights to tone the upper body.
• YogaStretch ~ Create harmony for the whole body with these seated and standing poses in combination with restorative breathing.  A Yoga class for every body offering safe and effective options to increase flexibility and balance to improve each individual's sense of well being.

Schedule

• Get the latest Balanced Body Schedule here. (PDF)

Active Older Adult Program

The Mon Valley YMCA is proud to participate in the Active Older Adult Program, an innovative exercise program through Highmark Medicare Supplemental Insurance specifically designed for the unique health and physical needs of Medicare beneficiaries.

Eligible members receive a basic fitness center membership which includes balance body exercise classes and use of the pool.

Who is eligible?

Highmark members: Security Blue, Freedom Blue, Medigap Blue (limited), HOP Plan, cover ages 65 and older or members who are disabled and receiving medicare at any age.

Schedule

• Get the latest Active Older Adult Schedule here! (PDF)

Zumba

Zumba is a fitness program inspired by Latin dance.  It combines Latin rhythms with cardiovascular exercise to create an aerobic routine that is fun and east to follow.  Maximize caloric output, fat burning and total body toning. 

Schedule

• Get the latest Zumba Schedule here! (PDF)

Tae Kwon Do

Our Tae Kwon Do classes are for anyone age 6-adult.  Classes meet Tuesday and Thursday evenings from 6:30-8:00PM. Students may join at any time. 

Classes consist of a cardio workout focusing on kicks and punches, real-life self defense and sparring.  Class is set in a disciplined and respect demanded environment.  Improve hand-eye coordination, balance, memory and self respect.  Participants also have the option to travel to competitions and test for belts. Come, join us and make new friends and gain self confidence!

Wellness Center Info

Our Wellness Center consists of a 6,800 square foot workout area equipped with:

Our Mezzanine Training area features adjustable benches, stability and medicine balls, adjustable platforms and TRUEStretch, a revolutionary concept that uses the natural approach to flexibility training, gives members an area for core work and stretching. This area also offers members a place to relax after their workout.

Two group fitness rooms are equipped with dumbbells, adjustable barbells, resistance bands and tubing, stability balls, medicine balls and Yoga mats, blocks and straps for our Balanced Body program. We offer over 35 weekly exercise classes designed for all ages and fitness levels.

The ETA - Express Training Area - is a separate workout room equipped with 12 pieces of STRIVE "Smart Strength" equipment. This room is used for circuit training only, allowing members to get a full body workout in 30-40 minutes.

Express Training Area (ETA)

Located near the main lobby, the ETA is a private room equipped with 12 pieces of Strive Smart Strength® equipment.  Strive incorporates a unique concept that allows you to perform 3 sets in the form of 1 extended set with each set working a different part of the muscle.   The result is a thorough and effective workout in minimal time.  In about 30 minutes you've worked all your major muscle groups and achieved an aerobic training effect by keeping your heart rate elevated. 

New ETA users must schedule an orientation with a trainer.  This can be done at our Wellness Center desk.  The orientation will provide information on the training protocol for the ETA.  Additionally, the trainer will take you through the equipment to demonstrate each machine.  You will be given a workout chart with your starting weight and adjustments for each machine. 

Guidelines

Youths, ages 12/13 may use the ETA with the following stipulations:

• Must be a YMCA member.
• Must be at least 4'8"tall.
• Must go through the ETA orientation.
• Must be accompanied by an adult.

Personal Training

A personal trainer can assess your fitness level, set up a program for you and keep you motivated.

He or she will push you past your comfort level—something difficult to do on your own.  A trainer also provides:

• Guidance on setting and reaching realistic goals
• Education about strength, cardio and flexibility training.
• A reason to show up at the gym each week
• Accountability.
• Ways to help track your progress.

Some reasons to schedule a person training session include:

• Having a scheduled appointment helps you keep your exercise commitment.  You will then feel physically and mentally better.
• Designing a new workout plan customized for you.
• Updating an old workout plan.  A trainer can introduce you to new movements and routines to switch it up and boost that metabolism! Break through plateaus!
• Learning a sport-specific workout.
• Assistance in performing a safe workout using proper form and correcting muscular imbalances.
• A personal spotter will help you push your limits safely.
• Answer questions and educate you on fitness, nutrition and exercise.
• Increased athletic performance for student athletes.

Fees:

• 1 hour/$28
• 3 hours/$80
• 5 hours/$120
• 10 hours/$225

Guidelines

• Sessions must be scheduled within a four week period.
• Arrangements for Personal Training must be discussed with the specific Trainer and are dependent on Trainer’s availability.
• Payments must be made in advance in the Business Office. 
• Cancellations must be given 24 hours in advance or client will be charged for the missed session.

Massage Therapy

The Mon Valley YMCA is proud to have partnered with Chaney's Natural to provide Massage Therapy. There's no denying the power of massage therapy. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Let the trained staff of Chaney's Natural help you feel your very best. All massages are by appointment only. Services offered include Swedish Massage, Deep Tissue Massage, Maternity Massage, Hot Stone Massage & Reflexology.

Massage Rates:

• 30 minute ~ $35.00
• 60 minute ~ $55.00
• 90 minute ~ $75.00
• 120 minute ~ $95.00

Please call the Business Office to schedule massages at 724-483-8077