1

Thank you to all who participated in our online health assessment For those who participated you

were eligible to receive district prizes as well as county wide prizes So here are your winnershellip

$300 Dickrsquos gift cards

Jersey Shore-Nancy Rodabaugh Susan Ely Darleen Runner

PCT-Diana Kuhns Mary Sullivan Kimberly Edwards Emily Miller Joann Otto Lenore Penfield Jeffrey Richards Megan Ripka Erin Schultz Darlene Warner

Montoursville-Tammy Carey Dawn Cott

Muncy-Vickie Conner

Loyalsock Township-Randall Boone Nicole McNett

Montgomery-Alfred Stola

South Williamsport-Brian McWilliams Stephanie Trimble

Williamsport-Sondra Fisher Cynthia Hamm Paula Moore Carol Watson Paul Daniels Cynthia Black Anne Crowell

East Lycoming-Paula Green Cameron Myers

$750 gift cards-Kimberly Hoffman-LTSD and Julie Dincher-Jersey Shore

Up to $500 gym membership-Randall Boone-LTSD

ELYMCA-3 month family membership-Stephanie Radulski(South Williamsport)

Williamsport YMCA 3 month family membership--Angela Steele (Williamsport)

And the Winners Arehellip

I N S I D E T H I S

I S S U E

Ask the ATC 2

Fitness 101 2

Fitness Corner 3

Heart Healthy 3

Recipe 4

YMCA info 6-7

Health and Wellness Newsletter

Lycoming County School Districts M A R C H 2 0 1 3 V O L U M E 1 I S S U E 4 S P E C I A L

P O I N T S O F

I N T E R E S T

W I N N E R S

H E A R T

H E A L T H

M O N T H

2

P A G E 2

The doctor of the future will give no medicine but will interest his patients in the care of the human frame in diet and in the cause and prevention of disease ~Thomas Edison

Fitness 101 Advice for Those New to Exercise

Ask the Athletic Trainer Q What is target heart rate

A A specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function First calculate your resting heart rate This is the rate at which your heart pumps blood at rest You can do this by taking your pulse and counting the number of beats you feel for 10 seconds and multiplying by 6 You can feel your pulse either on the thumb side of your wrist or on the side of your neck just under your jawbone (You only need to press lightly to feel your pulse) Now yoursquore ready to determine your target training heart rate During exercise periodically bull Take your pulse on the inside of your wrist on the thumb side bull Count your pulse for 10 seconds and multiply by 6 to find your beats per minute You want to stay between 50 percent to 85 percent of your maximum heart rate This range is your target heart rate (Your maximum heart rate is 220-your age)

Please keep in mind that if you are physically fit your resting heart rate may decrease You will also notice that you may be able to work out at a higher target heart rate See below for more information

Target Heart Rate-Why do we need it

Target heart rate is used to determine how hard we are working out and the pace at which we

should be working out Most times we arenrsquot working out as hard as we think we are so if itrsquos too

low and the intensity feels ldquolightrdquo or ldquomoderatebriskrdquo push yourself to exercise a little harder

During the first few weeks of working out aim for the lowest part of your target zone (50 percent)

Then gradually build up to the higher part (85 percent) After six months or more you may be able

to exercise comfortably at up to 85 percent of your maximum heart rate But you dont have to

exercise that hard to stay in shape See below for an average target heart rate according to age

Age Target HR Zone 50-85 Average Maximum Heart

Rate 100

20 years 100-170 beats per minute 200 beats per minute

30 years 95-162 beats per minute 190 beats per minute

35 years 93-157 beats per minute 185 beats per minute

40 years 90-153 beats per minute 180 beats per minute

45 years 88-149 beats per minute 175 beats per minute

50 years 85-145 beats per minute 170 beats per minute

55 years 83-140 beats per minute 165 beats per minute

60 years 80-136 beats per minute 160 beats per minute

65 years 78-132 beats per minute 155 beats per minute

70 years 75-128 beats per minute 150 beats per minute

Target heart rate chart used from AHA

3

The Fitness Corner

V O L U M E 1 I S S U E 4

Interval Training to Improve Cardiovascular Endurance

High intensity interval training also known as HIIT uses short bursts of maximum intensity exercise followed by short

periods of restrecovery so the body is utilizing anaerobic and aerobic systems to complete these workouts By using

interval training you can help the body increase cardiac output and muscular endurance Examples of interval training

can be

Each exercise is performed for 30-60 seconds depending on your physical and cardiovascular ability Your recovery

period should last from 60-120 seconds depending on what activity you are performing Your recovery period can include

jogging or walking but certainly not stopping Another benefit of interval training is the calorie burn Because you are

burning up your muscle storage of glycogen the body in the recovery period uses oxygen to gather more energy such as

fat stores to burn on your next interval You should perform interval training about 2x per week to gain the maximum

benefits and as always consult your physician before trying any physical activity you havenrsquot tried before For more

information see the website below

httpwwwbuiltleancom20100604high-intensity-interval-training-hiit-best-cardio-to-burn-fat

Heart Healthy Nutrition

The American Heart Association has certified many products found in grocery stores to endorse it as heart healthy Look for the label above on hundreds of products Standard Certification (FDA-regulated products)

Total Fat Less than 65 g

Saturated Fat 1 g or less and 15 or less calories from saturated fat

Trans Fat Less than 05 g (and label serving)

Cholesterol 20 mg or less

Sodium 480 mg or less (also per label serving)

Beneficial Nutrients 10 or more of the Daily Value of 1 of 6 nutrients (vitamin A vitamin C iron calcium protein or dietary fiber)

Sprinting Plyometrics Stair running Agility drills Shuttle runs Jump rope drills

2

P A G E 2

The doctor of the future will give no medicine but will interest his patients in the care of the human frame in diet and in the cause and prevention of disease ~Thomas Edison

Fitness 101 Advice for Those New to Exercise

Ask the Athletic Trainer Q What is target heart rate

A A specific age-based pulse rate to be maintained during aerobic exercise to ensure optimal cardiovascular function First calculate your resting heart rate This is the rate at which your heart pumps blood at rest You can do this by taking your pulse and counting the number of beats you feel for 10 seconds and multiplying by 6 You can feel your pulse either on the thumb side of your wrist or on the side of your neck just under your jawbone (You only need to press lightly to feel your pulse) Now yoursquore ready to determine your target training heart rate During exercise periodically bull Take your pulse on the inside of your wrist on the thumb side bull Count your pulse for 10 seconds and multiply by 6 to find your beats per minute You want to stay between 50 percent to 85 percent of your maximum heart rate This range is your target heart rate (Your maximum heart rate is 220-your age)

Please keep in mind that if you are physically fit your resting heart rate may decrease You will also notice that you may be able to work out at a higher target heart rate See below for more information

Target Heart Rate-Why do we need it

Target heart rate is used to determine how hard we are working out and the pace at which we

should be working out Most times we arenrsquot working out as hard as we think we are so if itrsquos too

low and the intensity feels ldquolightrdquo or ldquomoderatebriskrdquo push yourself to exercise a little harder

During the first few weeks of working out aim for the lowest part of your target zone (50 percent)

Then gradually build up to the higher part (85 percent) After six months or more you may be able

to exercise comfortably at up to 85 percent of your maximum heart rate But you dont have to

exercise that hard to stay in shape See below for an average target heart rate according to age

Age Target HR Zone 50-85 Average Maximum Heart

Rate 100

20 years 100-170 beats per minute 200 beats per minute

30 years 95-162 beats per minute 190 beats per minute

35 years 93-157 beats per minute 185 beats per minute

40 years 90-153 beats per minute 180 beats per minute

45 years 88-149 beats per minute 175 beats per minute

50 years 85-145 beats per minute 170 beats per minute

55 years 83-140 beats per minute 165 beats per minute

60 years 80-136 beats per minute 160 beats per minute

65 years 78-132 beats per minute 155 beats per minute

70 years 75-128 beats per minute 150 beats per minute

Target heart rate chart used from AHA

3

The Fitness Corner

V O L U M E 1 I S S U E 4

Interval Training to Improve Cardiovascular Endurance

High intensity interval training also known as HIIT uses short bursts of maximum intensity exercise followed by short

periods of restrecovery so the body is utilizing anaerobic and aerobic systems to complete these workouts By using

interval training you can help the body increase cardiac output and muscular endurance Examples of interval training

can be

Each exercise is performed for 30-60 seconds depending on your physical and cardiovascular ability Your recovery

period should last from 60-120 seconds depending on what activity you are performing Your recovery period can include

jogging or walking but certainly not stopping Another benefit of interval training is the calorie burn Because you are

burning up your muscle storage of glycogen the body in the recovery period uses oxygen to gather more energy such as

fat stores to burn on your next interval You should perform interval training about 2x per week to gain the maximum

benefits and as always consult your physician before trying any physical activity you havenrsquot tried before For more

information see the website below

httpwwwbuiltleancom20100604high-intensity-interval-training-hiit-best-cardio-to-burn-fat

Heart Healthy Nutrition

The American Heart Association has certified many products found in grocery stores to endorse it as heart healthy Look for the label above on hundreds of products Standard Certification (FDA-regulated products)

Total Fat Less than 65 g

Saturated Fat 1 g or less and 15 or less calories from saturated fat

Trans Fat Less than 05 g (and label serving)

Cholesterol 20 mg or less

Sodium 480 mg or less (also per label serving)

Beneficial Nutrients 10 or more of the Daily Value of 1 of 6 nutrients (vitamin A vitamin C iron calcium protein or dietary fiber)

Sprinting Plyometrics Stair running Agility drills Shuttle runs Jump rope drills

3

The Fitness Corner

V O L U M E 1 I S S U E 4

Interval Training to Improve Cardiovascular Endurance

High intensity interval training also known as HIIT uses short bursts of maximum intensity exercise followed by short

periods of restrecovery so the body is utilizing anaerobic and aerobic systems to complete these workouts By using

interval training you can help the body increase cardiac output and muscular endurance Examples of interval training

can be

Each exercise is performed for 30-60 seconds depending on your physical and cardiovascular ability Your recovery

period should last from 60-120 seconds depending on what activity you are performing Your recovery period can include

jogging or walking but certainly not stopping Another benefit of interval training is the calorie burn Because you are

burning up your muscle storage of glycogen the body in the recovery period uses oxygen to gather more energy such as

fat stores to burn on your next interval You should perform interval training about 2x per week to gain the maximum

benefits and as always consult your physician before trying any physical activity you havenrsquot tried before For more

information see the website below

httpwwwbuiltleancom20100604high-intensity-interval-training-hiit-best-cardio-to-burn-fat

Heart Healthy Nutrition

The American Heart Association has certified many products found in grocery stores to endorse it as heart healthy Look for the label above on hundreds of products Standard Certification (FDA-regulated products)

Total Fat Less than 65 g

Saturated Fat 1 g or less and 15 or less calories from saturated fat

Trans Fat Less than 05 g (and label serving)

Cholesterol 20 mg or less

Sodium 480 mg or less (also per label serving)

Beneficial Nutrients 10 or more of the Daily Value of 1 of 6 nutrients (vitamin A vitamin C iron calcium protein or dietary fiber)

Sprinting Plyometrics Stair running Agility drills Shuttle runs Jump rope drills

4

Three Sisters Soup

6 Servings

6 cups fat-free low sodium chicken stock or

vegetable stock

1 16-ounce can low-sodium yellow corn or

hominy drained and rinsed

1 1-ounce can low-sodium kidney beans

drained and rinsed

1 small onion chopped

1 celery rib chopped

1 15-ounce can cooked pumpkin (Tip Be

careful donrsquot get pumpkin pie filling)

5 fresh sage leaves chopped (or frac12 teaspoon

dried)

frac12 tsp curry powder

1 Bring chicken stock to a slow boil

2 Add cornhominy beans onion and

celery Boil for 10 minutes

3 Add sage leaves curry and

pumpkin and simmer on

medium-low heat for 20 minutes

Per serving

Calories 145

Total Fat 10 g

Saturated Fat 00 g

Trans Fat 00 g

Polyunsaturated Fat 00 g

Monounsaturated Fat 00 g

Cholesterol 0 mg

Sodium 87 mg

Carbohydrates 28 g

Fiber 10 g

Sugars 0 g

Protein 9 g

Potassium 542 mg

Calcium 58 mg

Recipe used from wwwheartorg for Heart Healthy Recipes

5

Wear Red Day Success All Around A special Thank You to all our Districts and Penn College for participating Several of them purchased

ldquoRock the Beatrdquo t-shirts and many donated money to dress down and in red for the event A total of

over $2000 was collected between t-shirt sales and dress down donations to support the American

Heart Association in the fight against heart disease Great job everyone

6

WILLIAMSPORT YMCA 2013 GROUP EXERCISE SCHEDULE

February (effective 2113) SPINNING ROOM SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

600 - 645 AM Spinningreg

Geoff

600 - 645 AM Spinningreg

Frank

600 - 645 AM Spinningreg

Geoff

600 - 645 AM Spinningreg

Frank

600 - 645 AM Spinningreg

Geoff

915 - 1015 AM Spinningreg

Derek

915 - 1000 AM Spinningreg

Melanie

915 - 1015 AM Spin n Strength

Derek

1015 - 1115 AM Spinningreg

Melanie

530 - 630 PM Spinningreg

Bill

530 - 630 PM Spinningreg

Rotation

AEROBIC ROOM SCHEDULE

915 - 1015 AM Cardio Step n

Core Rebecca

915 - 1015 AM Boot Camp

Rachel

915 - 1015 AM Cardio Step n

Core Rebecca

915 - 1015 AM Boot Camp

Rachel

915 - 1015 AM Zumbareg

Gigi

1015 - 1115 AM PowerPump

Rebecca

1015 - 1115 AM Zumbareg

Gigi

1015 - 1115 AM PowerPump

Rebecca

1015 - 1115 AM Piloxingreg

Irina

1015 - 1115 AM Boot Camp

Rachel

1000 - 1100 AM

Zumbareg

Rotation 145 - 215 PM

Core Strength Jeremy

1210 - 1245 PM Fast Fit with

HIIT Lisa

515 - 600 PM Boot Camp

Rachel

1210 - 1245 PM Fast Fit with

HIIT Lisa

530 - 630 PM Piloxingreg

Irina

515 - 615 PM Cardio Weights

amp More Brenda

600 - 630 PM Core Strength

Sue D

530 - 615 PM PowerPump

Lisa L

230 - 330 PM

Zumbareg

Rotation

630 - 730 PM Zumbareg

Jenn

615 - 715 PM Zumbareg

Mandy

630 - 730 PM Zumbareg

Irina

615 - 715 PM Zumbareg Toning

Irina

2nd Floor - Racquetball Court Hallway 4th Room on the Right

900 - 945 AM Zumba Goldreg

Chrissy

915 - 1000 AM Zumbareg Sentao

Gigi

ARENA - ACTIVE OLDER ADULT SCHEDULE

900 - 945 AM SilverSneakersreg

Muscular Strength amp

Range of Move-ment Sue M

900 - 945 AM SilverSneakersreg

Cardio Circuit Sue J

900 - 945 AM SilverSneakersreg

Muscular Strength amp Range of Move-

ment Rachel

900 - 945 AM SilverSneakersreg

Cardio Circuit Sue J

900 - 945 AM SilverSneakersreg

Cardio Circuit Rachel

1000 - 1045 AM Flexibility n

Function Sue J

1000 - 1045 AM Flexibility n

Function Sue J

Williamsport YMCA 320 Elmira Street P 570 323 7134 F 570 323 0467 wwwwilliamsportymcaorg

7

Monday Tuesday Wednesday Thursday Friday Saturday

6 ndash 7 am

Spinning Rotation

90 min ride option

6 ndash 7 am

Spinning Terri

6 ndash 7 am Spinning Rotation

830 ndash 930 am Cardio amp Cuts Kathy

815-9am Pilates Megan

930-10 am Simply Stretching Kathy

9-10am

AngieBuffy

9 ndash 10 am Step amp Tone Kathy

9 ndash 10 am Cardio Blast Diana

9 ndash 10 am Muscle Mania Cheryl

9 - 10am Cardio Step Lisa E

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

10 ndash 11 am Zumba Megan

10 -1030am Angie Reg Required

10 ndash 11 am

Zumba Toning Megan

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

Super Stars

1015-1045am

Ages 3 ndash 11

1045 ndash 1130am

Ages 12 amp Up

9 ndash 10 am

GYM- Silver Sneakers

MSROM

10 ndash 1045 am

GYM- Drums Alive

Diana

9 ndash 10 am

GYM-

Silver Sneakers MSROM

10 ndash 11 am

GYM- Silver Sneakers Cardio Circuit

Julie

10 ndash 11 am GYM ndash

Silver Sneakers MSROM

9 ndash 1030am GYM-Hardcore amp

More Buffy

Reg Required

10-11 am

GYM- Silver Sneakers Cardio Circuit

Diana

430-530 Skills amp Drills

Denise

430 ndash 530 Sculpt amp Spin Brooke

430 ndash 530 Drums Alive

Megan

430 ndash 530 Sculpt amp Spin Terri

430 ndash 530 Cardio Step Lisa E

530 -6pm

Buffy Reg Required

530 ndash 630

Zumba Irina

530-6pm

Buffy Reg Required

530-630

Kick Boxing Denise

530 ndash 630 Spinning Brooke

615 ndash 7pm Zumba Megan

630 ndash 730 Yoga

Renee

630 ndash730 Spinning Beth

630 ndash730 Spinning Denise

Activate Healthy Living

Group Ex Schedule March 2013

Children under the age of 11 are not permitted in group fitness classes

EASTERN LYCOMING BRANCH 50 Fitness Dr Muncy PA 17756 570-546-8822 or wellnesselymcaorg

5

Wear Red Day Success All Around A special Thank You to all our Districts and Penn College for participating Several of them purchased

ldquoRock the Beatrdquo t-shirts and many donated money to dress down and in red for the event A total of

over $2000 was collected between t-shirt sales and dress down donations to support the American

Heart Association in the fight against heart disease Great job everyone

6

WILLIAMSPORT YMCA 2013 GROUP EXERCISE SCHEDULE

February (effective 2113) SPINNING ROOM SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

600 - 645 AM Spinningreg

Geoff

600 - 645 AM Spinningreg

Frank

600 - 645 AM Spinningreg

Geoff

600 - 645 AM Spinningreg

Frank

600 - 645 AM Spinningreg

Geoff

915 - 1015 AM Spinningreg

Derek

915 - 1000 AM Spinningreg

Melanie

915 - 1015 AM Spin n Strength

Derek

1015 - 1115 AM Spinningreg

Melanie

530 - 630 PM Spinningreg

Bill

530 - 630 PM Spinningreg

Rotation

AEROBIC ROOM SCHEDULE

915 - 1015 AM Cardio Step n

Core Rebecca

915 - 1015 AM Boot Camp

Rachel

915 - 1015 AM Cardio Step n

Core Rebecca

915 - 1015 AM Boot Camp

Rachel

915 - 1015 AM Zumbareg

Gigi

1015 - 1115 AM PowerPump

Rebecca

1015 - 1115 AM Zumbareg

Gigi

1015 - 1115 AM PowerPump

Rebecca

1015 - 1115 AM Piloxingreg

Irina

1015 - 1115 AM Boot Camp

Rachel

1000 - 1100 AM

Zumbareg

Rotation 145 - 215 PM

Core Strength Jeremy

1210 - 1245 PM Fast Fit with

HIIT Lisa

515 - 600 PM Boot Camp

Rachel

1210 - 1245 PM Fast Fit with

HIIT Lisa

530 - 630 PM Piloxingreg

Irina

515 - 615 PM Cardio Weights

amp More Brenda

600 - 630 PM Core Strength

Sue D

530 - 615 PM PowerPump

Lisa L

230 - 330 PM

Zumbareg

Rotation

630 - 730 PM Zumbareg

Jenn

615 - 715 PM Zumbareg

Mandy

630 - 730 PM Zumbareg

Irina

615 - 715 PM Zumbareg Toning

Irina

2nd Floor - Racquetball Court Hallway 4th Room on the Right

900 - 945 AM Zumba Goldreg

Chrissy

915 - 1000 AM Zumbareg Sentao

Gigi

ARENA - ACTIVE OLDER ADULT SCHEDULE

900 - 945 AM SilverSneakersreg

Muscular Strength amp

Range of Move-ment Sue M

900 - 945 AM SilverSneakersreg

Cardio Circuit Sue J

900 - 945 AM SilverSneakersreg

Muscular Strength amp Range of Move-

ment Rachel

900 - 945 AM SilverSneakersreg

Cardio Circuit Sue J

900 - 945 AM SilverSneakersreg

Cardio Circuit Rachel

1000 - 1045 AM Flexibility n

Function Sue J

1000 - 1045 AM Flexibility n

Function Sue J

Williamsport YMCA 320 Elmira Street P 570 323 7134 F 570 323 0467 wwwwilliamsportymcaorg

7

Monday Tuesday Wednesday Thursday Friday Saturday

6 ndash 7 am

Spinning Rotation

90 min ride option

6 ndash 7 am

Spinning Terri

6 ndash 7 am Spinning Rotation

830 ndash 930 am Cardio amp Cuts Kathy

815-9am Pilates Megan

930-10 am Simply Stretching Kathy

9-10am

AngieBuffy

9 ndash 10 am Step amp Tone Kathy

9 ndash 10 am Cardio Blast Diana

9 ndash 10 am Muscle Mania Cheryl

9 - 10am Cardio Step Lisa E

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

10 ndash 11 am Zumba Megan

10 -1030am Angie Reg Required

10 ndash 11 am

Zumba Toning Megan

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

Super Stars

1015-1045am

Ages 3 ndash 11

1045 ndash 1130am

Ages 12 amp Up

9 ndash 10 am

GYM- Silver Sneakers

MSROM

10 ndash 1045 am

GYM- Drums Alive

Diana

9 ndash 10 am

GYM-

Silver Sneakers MSROM

10 ndash 11 am

GYM- Silver Sneakers Cardio Circuit

Julie

10 ndash 11 am GYM ndash

Silver Sneakers MSROM

9 ndash 1030am GYM-Hardcore amp

More Buffy

Reg Required

10-11 am

GYM- Silver Sneakers Cardio Circuit

Diana

430-530 Skills amp Drills

Denise

430 ndash 530 Sculpt amp Spin Brooke

430 ndash 530 Drums Alive

Megan

430 ndash 530 Sculpt amp Spin Terri

430 ndash 530 Cardio Step Lisa E

530 -6pm

Buffy Reg Required

530 ndash 630

Zumba Irina

530-6pm

Buffy Reg Required

530-630

Kick Boxing Denise

530 ndash 630 Spinning Brooke

615 ndash 7pm Zumba Megan

630 ndash 730 Yoga

Renee

630 ndash730 Spinning Beth

630 ndash730 Spinning Denise

Activate Healthy Living

Group Ex Schedule March 2013

Children under the age of 11 are not permitted in group fitness classes

EASTERN LYCOMING BRANCH 50 Fitness Dr Muncy PA 17756 570-546-8822 or wellnesselymcaorg

6

WILLIAMSPORT YMCA 2013 GROUP EXERCISE SCHEDULE

February (effective 2113) SPINNING ROOM SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

600 - 645 AM Spinningreg

Geoff

600 - 645 AM Spinningreg

Frank

600 - 645 AM Spinningreg

Geoff

600 - 645 AM Spinningreg

Frank

600 - 645 AM Spinningreg

Geoff

915 - 1015 AM Spinningreg

Derek

915 - 1000 AM Spinningreg

Melanie

915 - 1015 AM Spin n Strength

Derek

1015 - 1115 AM Spinningreg

Melanie

530 - 630 PM Spinningreg

Bill

530 - 630 PM Spinningreg

Rotation

AEROBIC ROOM SCHEDULE

915 - 1015 AM Cardio Step n

Core Rebecca

915 - 1015 AM Boot Camp

Rachel

915 - 1015 AM Cardio Step n

Core Rebecca

915 - 1015 AM Boot Camp

Rachel

915 - 1015 AM Zumbareg

Gigi

1015 - 1115 AM PowerPump

Rebecca

1015 - 1115 AM Zumbareg

Gigi

1015 - 1115 AM PowerPump

Rebecca

1015 - 1115 AM Piloxingreg

Irina

1015 - 1115 AM Boot Camp

Rachel

1000 - 1100 AM

Zumbareg

Rotation 145 - 215 PM

Core Strength Jeremy

1210 - 1245 PM Fast Fit with

HIIT Lisa

515 - 600 PM Boot Camp

Rachel

1210 - 1245 PM Fast Fit with

HIIT Lisa

530 - 630 PM Piloxingreg

Irina

515 - 615 PM Cardio Weights

amp More Brenda

600 - 630 PM Core Strength

Sue D

530 - 615 PM PowerPump

Lisa L

230 - 330 PM

Zumbareg

Rotation

630 - 730 PM Zumbareg

Jenn

615 - 715 PM Zumbareg

Mandy

630 - 730 PM Zumbareg

Irina

615 - 715 PM Zumbareg Toning

Irina

2nd Floor - Racquetball Court Hallway 4th Room on the Right

900 - 945 AM Zumba Goldreg

Chrissy

915 - 1000 AM Zumbareg Sentao

Gigi

ARENA - ACTIVE OLDER ADULT SCHEDULE

900 - 945 AM SilverSneakersreg

Muscular Strength amp

Range of Move-ment Sue M

900 - 945 AM SilverSneakersreg

Cardio Circuit Sue J

900 - 945 AM SilverSneakersreg

Muscular Strength amp Range of Move-

ment Rachel

900 - 945 AM SilverSneakersreg

Cardio Circuit Sue J

900 - 945 AM SilverSneakersreg

Cardio Circuit Rachel

1000 - 1045 AM Flexibility n

Function Sue J

1000 - 1045 AM Flexibility n

Function Sue J

Williamsport YMCA 320 Elmira Street P 570 323 7134 F 570 323 0467 wwwwilliamsportymcaorg

7

Monday Tuesday Wednesday Thursday Friday Saturday

6 ndash 7 am

Spinning Rotation

90 min ride option

6 ndash 7 am

Spinning Terri

6 ndash 7 am Spinning Rotation

830 ndash 930 am Cardio amp Cuts Kathy

815-9am Pilates Megan

930-10 am Simply Stretching Kathy

9-10am

AngieBuffy

9 ndash 10 am Step amp Tone Kathy

9 ndash 10 am Cardio Blast Diana

9 ndash 10 am Muscle Mania Cheryl

9 - 10am Cardio Step Lisa E

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

10 ndash 11 am Zumba Megan

10 -1030am Angie Reg Required

10 ndash 11 am

Zumba Toning Megan

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

Super Stars

1015-1045am

Ages 3 ndash 11

1045 ndash 1130am

Ages 12 amp Up

9 ndash 10 am

GYM- Silver Sneakers

MSROM

10 ndash 1045 am

GYM- Drums Alive

Diana

9 ndash 10 am

GYM-

Silver Sneakers MSROM

10 ndash 11 am

GYM- Silver Sneakers Cardio Circuit

Julie

10 ndash 11 am GYM ndash

Silver Sneakers MSROM

9 ndash 1030am GYM-Hardcore amp

More Buffy

Reg Required

10-11 am

GYM- Silver Sneakers Cardio Circuit

Diana

430-530 Skills amp Drills

Denise

430 ndash 530 Sculpt amp Spin Brooke

430 ndash 530 Drums Alive

Megan

430 ndash 530 Sculpt amp Spin Terri

430 ndash 530 Cardio Step Lisa E

530 -6pm

Buffy Reg Required

530 ndash 630

Zumba Irina

530-6pm

Buffy Reg Required

530-630

Kick Boxing Denise

530 ndash 630 Spinning Brooke

615 ndash 7pm Zumba Megan

630 ndash 730 Yoga

Renee

630 ndash730 Spinning Beth

630 ndash730 Spinning Denise

Activate Healthy Living

Group Ex Schedule March 2013

Children under the age of 11 are not permitted in group fitness classes

EASTERN LYCOMING BRANCH 50 Fitness Dr Muncy PA 17756 570-546-8822 or wellnesselymcaorg

7

Monday Tuesday Wednesday Thursday Friday Saturday

6 ndash 7 am

Spinning Rotation

90 min ride option

6 ndash 7 am

Spinning Terri

6 ndash 7 am Spinning Rotation

830 ndash 930 am Cardio amp Cuts Kathy

815-9am Pilates Megan

930-10 am Simply Stretching Kathy

9-10am

AngieBuffy

9 ndash 10 am Step amp Tone Kathy

9 ndash 10 am Cardio Blast Diana

9 ndash 10 am Muscle Mania Cheryl

9 - 10am Cardio Step Lisa E

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

10 ndash 11 am Zumba Megan

10 -1030am Angie Reg Required

10 ndash 11 am

Zumba Toning Megan

10 ndash 1130 am Amrit Yoga ldquoKalardquo Pat

Super Stars

1015-1045am

Ages 3 ndash 11

1045 ndash 1130am

Ages 12 amp Up

9 ndash 10 am

GYM- Silver Sneakers

MSROM

10 ndash 1045 am

GYM- Drums Alive

Diana

9 ndash 10 am

GYM-

Silver Sneakers MSROM

10 ndash 11 am

GYM- Silver Sneakers Cardio Circuit

Julie

10 ndash 11 am GYM ndash

Silver Sneakers MSROM

9 ndash 1030am GYM-Hardcore amp

More Buffy

Reg Required

10-11 am

GYM- Silver Sneakers Cardio Circuit

Diana

430-530 Skills amp Drills

Denise

430 ndash 530 Sculpt amp Spin Brooke

430 ndash 530 Drums Alive

Megan

430 ndash 530 Sculpt amp Spin Terri

430 ndash 530 Cardio Step Lisa E

530 -6pm

Buffy Reg Required

530 ndash 630

Zumba Irina

530-6pm

Buffy Reg Required

530-630

Kick Boxing Denise

530 ndash 630 Spinning Brooke

615 ndash 7pm Zumba Megan

630 ndash 730 Yoga

Renee

630 ndash730 Spinning Beth

630 ndash730 Spinning Denise

Activate Healthy Living

Group Ex Schedule March 2013

Children under the age of 11 are not permitted in group fitness classes

EASTERN LYCOMING BRANCH 50 Fitness Dr Muncy PA 17756 570-546-8822 or wellnesselymcaorg