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FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA SESSION DATES: September 3 - October 27 (8 weeks) *Mondays will be prorated for the Labor Day Holiday F = Family/Adult Members Y = Youth/Teen Members, Kids Pass C = Community Rate

» YMCA AFTER SCHOOL PROGRAMS Providing care for children and families in Woburn, Winchester and Burlington. Parents love YMCA after school, our family centered program that nurtures the whole child by providing homework support, health and wellness education, academic enrichment and social-emotional development. Our staff of caring, trained educators are role models, who lead activities that provide empathy, leadership and character development. Parents can be productive at work knowing their children are in a safe and stimulating after school environment. All programs are licensed by the State Department of Early Education and Care. For more information, please contact our Program Administrator, Kathleen Baker at 781-305-2902 or Sites: -Altavesta School - Woburn -Joyce Middle School - Woburn -Malcolm White School - Woburn -Memorial School - Burlington -Francis Wyman School - Burlington » CHILD WATCH Child Watch is a free service offered to YMCA of Greater Boston family members only. Photos must be on file to participate. Our child watch staff will entertain and keep your children busy up to 2 hours while you work out, participate in a group exercise class or go for a swim. All hours are subject to change depending on usage. The child watch staff are there to help guide you and your child through the policies. Starting at 6 weeks old. Hours: Monday - Wednesday: 8:30am - Noon; 3:30pm - 8:00pm Thursday: 8:30am - Noon; 3:30pm - 7:30pm Friday - Saturday: 8:30am - Noon Sunday: 10:30am - 1:00pm

Registration Dates: F: Monday, August 5th 2019 Y: Friday, August 9th 2019 C: Monday, August 12th 2019

» YMCA CHILDREN’S CENTER - Infants, Toddlers & Preschoolers Our program, located at 100 Sylvan Rd, is open MondayFriday 7:15-6:00 and offers full day/full year care for children 6 weeks-5 years. Our curriculum aligns with the Massachusetts curriculum frameworks established for Infants and Toddlers and our Preschoolers follow the Focus on K0 program aligned with Boston Public Schools. Your child will have fun learning through participation in art, music and play. Physical activity is also an important part of our program utilizing our brand new outdoor play space that features new turf surfacing, separate climbing structures and a covered sandbox. Call or email today to schedule a tour and talk about enrollment options. For more information, please contact our Early Education Director, Suzanne Swankowski at 781-938-9622 or

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •


» Youth/School Age Swim Lessons 45 minute classes Ages 5-12 years old

» Parent/Child Swim Lessons 30 minute classes Ages 6 months - 3 years old All Parent/Child Classes take place in zero entry pool.

SWIM LESSON PRICING Preschool Early Registration: *Before September 3rd

F $69 Y $104 C $139 Preschool Registration: rd *On & after September 3

F $79 Y $114 C $149 STAGE A WATER DISCOVERY Stage A introduces infants and toddlers to the aquatic environment. Sun 9:00am Mon 10:10am Tue 9:35am Wed 9:00am Sat 9:35am STAGE B WATER EXPLORATION In Stage B, parents work with their children to learn fundamental safety and aquatic skills. Sun 9:35am Tue 9:35am Thu 5:20pm Fri 9:00am Sat 9:00am

» Preschool Swim Lessons 30 minute classes Ages 3 - 5 years old All Parent/Child Classes take place in zero entry pool. STAGE 1 WATER ACCLIMATION with Parent Students develop comfort with underwater exploration and learn to safely exit the pool. Sun 10:05am Mon 9:35am Thu 5:20pm Fri 9:00am Sat 9:00am STAGE 1 WATER ACCLIMATION Students develop comfort with underwater exploration and learn to safely exit the pool. Sun 9:35am; 10:45am; 11:20am Mon 9:00am; 3:45pm Tue 9:35am; 5:20pm Wed 9:35am; 3:45pm Thu 9:00am; 9:35am; 4:45pm Fri 10:10am; 3:45pm Sat 9:00am; 10:45am; 11:20am

STAGE 2 WATER MOVEMENT Students focus on body position and control, directional change, and forward movement in the water. Sun 9:35am; 10:05am; 10:45am; 11:20am Mon 9:00am; 10:10am; 3:45pm Tue 10:10am; 4:35pm; 5:20pm; 5:55pm Wed 9:35am; 10:00am; 3:45pm Thu 9:35am; 4:45pm Fri 9:00am; 9:35am; 10:10am; 3:45pm Sat 9:00am; 10:05am; 10:45am; 11:20am STAGE 3 WATER STAMINA Students learn how to swim to safety from a longer distance. Rhythmic breathing and integrated arm and leg action are introduced. Sun 9:00am; 10:05am; 10:45am; 11:20am Mon 9:35am; 3:45pm Tue 9:00am; 4:45pm; 5:20pm; 5:55pm Wed 10:10am; 3:45pm Thu 10:10am; 4:45pm; 5:20pm; 5:55pm Fri 9:35am; 3:45pm Sat 9:35am; 10:05am; 10:45am; 11:20am STAGE 4 STROKE INTRODUCTION Students develop stroke technique in front crawl and back crawl and learn the breaststroke kick and butterfly kick. Sun 9:00am Mon 3:45pm Tue 9:00am Wed 9:00am; 3:45pm Thu 10:10am; 5:20pm; 5:55pm Fri 3:45pm Sat 9:35am

SWIM LESSON PRICING Preschool Early Registration: *Before September 3rd

F $79 Y $114 C $149 Preschool Registration: rd *On & after September 3

F $89 Y $124 C $159 STAGE 1 WATER ACCLAMATION Students develop comfort with underwater exploration and learn to safely exit the pool. Sun 9:50pm Tue 3:45pm Wed 5:20pm Sat 9:00am STAGE 2 WATER MOVEMENT Students focus on body position and control, directional change, and forward movement in the water. Sun 9:50am Mon 4:30pm Tue 3:45pm Wed 5:20pm Thu 3:45pm Fri 5:20pm Sat 9:00am STAGE 3 WATER STAMINA Students learn how to swim to safety from a longer distance. Rhythmic breathing and integrated arm and leg action are introduced. Sun 9:50am; 10:45am Mon 4:30pm Tue 3:45pm Wed 5:20pm Thu 3:45pm Fri 4:30pm; 5:20pm Sat 9:00am; 10:45am STAGE 4 STROKE INTRODUCTION Students develop stroke technique in front crawl and back crawl and learn the breaststroke kick and butterfly kick. Sun 9:00am; 10:45am; 11:30am Mon 4:30pm; 5:20pm Tue 3:45pm Wed 4:30pm Thu 3:45pm Fri 4:30pm; 5:20pm Sat 9:50am; 10:40am; 11:30am

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

STAGE 5 STROKE DEVELOPMENT Students work on stroke technique and learn all major competitive strokes. Sun 9:00am; 10:45am; 11:30am Mon 5:20pm Tue 4:40pm Wed 3:45pm Thu 4:30pm Fri 4:30pm Sat 9:50am; 10:10am; 11:30am STAGE 6 STROKE MECHANICS Students refine stroke technique on all major competitive strokes, learn about competitive swimming, and discover how to incorporate swimming into a healthy lifestyle. Sun 9:00am; 11:30am Mon 5:20pm Wed 4:40pm Sat 9:50am; 11:30am

SWIM LESSON PRICING Teen/Adult Early Registration: *Before September 3rd

F $79 Y $114 C $149 Teen/Adult Registration: *On & after September 3rd

F $89 Y $124 C $159 » Teen & Adult Swim Lessons 45 minute classes Ages 12+ STAGE 1 WATER ACCLIMATION Mon 10:45 am; 6:45 pm STAGE 2 WATER MOVEMENT Tue 10:45 am STAGE 3 WATER STAMINA Mon 7:35 pm Wed 10:45 am STAGE 4 STROKE INTRODUCTION Thu 10:45 am STAGE 5 STROKE DEVELOPMENT Mon 8:25 pm

» Competitive Swimming SWIM CLUB Ages 6-18 This is swimming laps for fitness and fun. It is less competitive than swim team, but still practicing endurance and skills as swim team does. Must be able to swim 50 yards non-stop freestyle and backstroke. Mon 5:15 - 6:00pm Wed 5:15 - 6:00pm Fri 5:15 - 6:00pm INTO TO COMPETITIVE SWIMMING Ages 7-16 This is swimming laps for fitness and fun. It is less competitive than swim team, but still practicing endurance and skills as swim team does. Must be able to swim 50 yards non-stop freestyle and backstroke Mon/Wed/Fri 6:15 pm - 7:00 pm

» Private Swim Lessons PRIVATE SWIM LESSONS Private swim lessons for youth and adults are scheduled at the convenience of the individual, the instructor and pool availability. These lessons consist of 6, 30-minute sessions. Small group swim lessons also available. Membership required. F $199 Y $253 ADAPTIVE SWIM LESSONS Ages 5-16 This lesson is in our shallow entry pool that stops at 4 feet. Children are taught water adjustment and skills at their own pace. Parents are welcome to participate with their child. Contact Aquatics at 781-305-2901 for details. Sun 12:00 - 12:45 pm Sat 12:00 - 12:45 pm


FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •


*Before September 3rd

F $55 Y $84 C $110


*On & after September 3rd

F $65 Y $94 C $120

» PRESCHOOL SPORTS PRESCHOOL T-BALL Ages 3-5 Practice your swing, learn to field the ball and run the bases. Thu 10:00 - 10:45 am PRESCHOOL BASKETBALL Ages 3-5

This program emphasizes sportsmanship, teamwork and youth wellness while developing basketball skills. Thu 3:00 - 3:45 pm Sat 10:00 - 10:45 am ROCK CLIMBING Ages 4+ Learn the basic climbing skills and techniques on our climbing wall. Sun 10:00 - 10:45 am Wed 5:00 - 5:45 pm Thu 6:00 - 6:45 pm Sat 9:00 - 9:45 am

PRESCHOOL SPORTS SAMPLER Ages 3-5 Introduce your toddler to the world of sports! Sun 9:00 - 9:45 am Tue 3:00 -3:45 pm Fri 10:45 -11:30 am BEGINNERS TUMBLING 45 minute beginners tumbling class. Each class will start off with a fun warm-up and stretch. The class will then be geared towards working on basic skills such as balancing skills, forward and backward rolls, bridges, handstands, and cartwheels. Preschool: Parents welcome to join Sat 9:00-9:45 am Ages 3-5 Youth: Sat 10:00-10:45 am Ages 6-10

» PRESCHOOL & YOUTH PROGRAMS INTRO TO DANCE Get your toes pointed in the right direction to have some fun! Upbeat music, exciting dance moves and a warm motivating atmosphere! Level 1 Tue 1:00 - 1:45 pm Ages 3-5 Thu 1:00 - 1:45 pm Ages 3-5 Sat 10:15 - 11:00 am Ages 3-5 Sat 11:15am - 12:00pm Ages 6-8 MOMMY & ME ART SENSE Instructed by Little Picasso’s Join us on an art adventure for artists ages 2-3 years! Little artists will attend with an adult for this 1 hour class. Students will explore the senses through the use of hands on art projects and activities. We will incorporate storytelling, music and sensory based projects along with open ended art lessons. Caregivers will remain in this 1 hour class. Thursday Sept. 12, 19, 26, & Oct. 3 Thu 1:00 - 2:00 pm Ages 2-3 Member: $129 | Community: $150

KINDER KICKERS Kinder Kickers is a NEW and EXCITING program focusing on the development of children aged 2–5 years old. Viking soccer experts and child development professionals have designed an innovative curriculum that introduces your young soccer stars to the basic skills needed in soccer as well as developing their motor, social, and psychological skills. Our coaches are experts at working with young children and will combine soccer with fun games that keep your children entertained and enthused to return the next week. Participants will play weekly games on Saturdays from September 14th to October 26th with October 12th off for Columbus Day. Each athlete will receive their very own soccer ball and t-shirt! Register Today! Instructed by Viking Sports Program Tot Kickers League Pre-K Kickers League

Age Group 2-3 years 4-5 years

Time Cost 9:15-9:45am $80 10:00-10:45am $95

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» YOUTH/TEEN SPORTS YOUTH FENCING Ages 7+ Did you ever think about sword fighting when you were younger? Allow your child the opportunity to try fencing as this may be their sport. Michael Tarascio, a former member of the United States World Championship Team, teaches all classes. Michael’s philosophy on fencing is, “Participate in fencing because it’s fun.” For more information, please contact Michael Tarascio at 978-210-2711 or by email at Large Studio September 10 - October 22 Tue 3:00 - 3:45 pm $200 YOUTH SOCCER Kids improve ball control skills while learning game rules and playing the game. Wed 4:00 - 4:45 pm Ages 6-8 Wed 5:00 - 5:45 pm Ages 9-12 YOUTH KARATE Ages 6-16 This classic Martial Art will help guide students to improve discipline, fitness and self-confidence. As a student progresses through the belts ranks improving skills will give them a sense of peaceful confidence. Sat 11:00 am - 12:00 pm Sat 12:00 pm - 1:00 pm F $75 Y $112 C $150 *Price will increase $10 on & after Sept. 3

NATE’S NINJAS Ages 6-12 This class is full of high energy drills to keep kids motivated and having fun. We focus on the sport of karate, grappling, and self-defense. Sat 3:00 - 4:00 pm F $73 Y $109 C $146

HEALTHY KIDS CLUB Ages 8-11 In this class children will learn how to live a healthy and active lifestyle. A certified personal trainer will give your children a challenging workout in the fitness center using a combination of cardio, strength, and free weight equipment. Tue 4:00pm - 4:45pm Dave Thu 4:00pm - 4:45pm Dave Sat 10:15am - 11:00am Jill F $80 C $130 *Price will increase $10 on & after Sept. 3

NINJA WARRIOR Instructed by Viking Sports Stay active with Viking Fitness! This high energy program, known as Viking Ninja Warrior, is where Boot Camp meets Ninja Warrior. In this program, kids engage in a variety of activities that improve cardiovascular fitness, strength, and agility. During each class, kids engage in a specific set of exercises that will help them tackle the Viking Warrior Ninja obstacle course at the conclusion of each class. We make fitness fun by having supportive coaches who engage the athletes ensuring everyone stays on task and improves. Ages 5-8 Monday 4:00pm-5:00pm Ages 9-12 Monday 5:00pm-6:00pm 9/14 – 10/21 (6 Classes) Rain Date 10/28 Price: $105

YOUTH BASKETBALL Work on your skills such as dribbling, shooting and, passing through drills and games. Ages 6-7: Tue 4:00-4:45 pm Thu 4:00-4:45 pm Sat 11:00-11:45 am Ages 8-9: Tue 5:00-5:45 pm Thu 5:00-5:45 pm Sat 12:00-12:45 pm Ages 10-13: Thu 6:00-6:45 pm F $55 Y $84 C $110 *Price will increase $10 on & after Sept. 3

* Register for Advanced Skills Clinic and receive ½ price registration for YMCA basketball classes. PRIVATE SPORTS LESSONS Private lessons offer more instruction and individualized attention. If you think your child learns best in a private setting, our coaching staff are available to coach your child one-on-one or in a very small group. There are limited spots available so contact Nick Bain at or 781-305-2916 to reserve a spot. Lesson Options: 1 on 1 or Group up to 3 Time arrangements: (6) 30 minute classes (4) 45 minute classes (3) 1 hour classes F $180 Y $270

*Price will increase $10 on & after Sept. 3

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» YOUTH/TEEN SPORTS MIDDLE SCHOOL CROSS COUNTRY TEAM Grades 6- 8 (Ages 11-14) The North Suburban YMCA is teaming up with Winchester and Arlington Recreation to offer this new and exciting middle school cross country program for boys and girls in grades 6-8. Our Cross Country team will meet twice per week at the North Suburban YMCA. Our athletes will learn cross country basics, appropriate warm up, cool down, and stretching techniques to promote total body health and fitness. Members of the Cross Country team will utilize the field space at the North Suburban YMCA, the functional fitness area, gymnasium, and take daily runs along Horn Pond and immediate area. The team will celebrate the athletes’ hard work by running the annual 5k race at the YMCA on November 9th and individual athletes can also qualify for the Massachusetts State Middle School Cross Country Invitational held in Devens, MA on November 9th. Each athlete will receive a team t-shirt, entry fee to the YMCA 5k race, and entry fee and transportation to the State Meet on November 9th. Come experience the exciting sport of cross country and represent your community in this fun new program. The program will be instructed by YMCA certified personal trainers and experienced running coaches. When: Season begins September 24th and runs through the State Meet on November 9th. The team will meet on Tuesday and Thursday afternoons. There will be no practice on 10/31. Time: 3:45 pm – 5:15 pm Where: North Suburban YMCA – 137 Lexington Street, Woburn, MA Fee: $100

ADVANCED BASKETBALL SKILLS CLINIC Instructed by SNL Sports Academy The YMCA Fall Sunday Basketball Shooters Clinic run by SNL Sports Academy is a fantastic way to further develop your basketball fundamentals and maximize your shooting accuracy. This clinic is particularly well suited for kids preparing to play winter travel basketball. The clinic will be led by Jeff Nelson, advance scout for the Philadelphia 76ers, former head coach at Reading High School and Tewksbury High School and widely regarded as one of the best shooting coaches in Massachusetts. Grades 3-5 (ages 9-11) Sunday 10:00am-11:00am Grades 6-8 (ages 11-13) Sunday 11:00 am-12pm Price: $125

COLLEGE SEARCH SEMINAR WITH BOTTOM LINE FOUNDER DAVE BORGAL Whether you need to kick off your college search for the best fit college, or refine your selection criteria, this two class workshop helps students develop a strong college list. We talk colleges, tuitions, majors, academic requirements, applications and more. The goal of this seminar is to provide the information and resources a student needs to maximize the college search process. It will help students gain a clearer picture of what they should look for in a college, and how to conduct an effective college search. Parents of seminar participants also receive a 20-minute consultation call to discuss results. The seminar will be run by college advising expert Dave Borgal, Founder of the nationally acclaimed non-profit college access program Bottom Line ( Over a 20 year period, Dave built an organization that helped thousands of students in Boston, New York, and Chicago get into and graduate college. He knows from experience that the path to a college degree begins with a good college list. Session 1: Dates: Tuesday, September 17th and Tuesday, September 24th Time: 7:00pm to 8:30pm Location: North Suburban YMCA Fee: $125 Session 2: Dates: Monday, September 30th and Monday, October 7th Time: 7:00pm to 8:30pm Location: North Suburban YMCA Fee: $125

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» YOUTH & TEEN SPECIAL EVENTS » CELEBRATE YOUR BIRTHDAY WITH US! SPLASH PARTY Parties include one hour in our Zero Entry Pool, a lifeguard, party coordinator and access to pool toys followed by 45 minutes in a designated party room. Member $230 Community Member $265 *10 for each additional participant (Price includes 15 participants, max 20)

» FLICK & FLOAT Bring your bathing suit, towel and excitement! This is a members only event. YMCA family members only. All children under 16 must be accompanied by an adult. Pre-Registration required. Friday, September 20th - The Goonies 5:45pm - 8:00pm Friday, October 18th - Flipper 5:45pm - 8:00pm

ROCK CLIMBING PARTY Climb to new heights on our rock wall. An hour and fifteen minutes of climbing guided by a trained staff member followed by 45 minutes in a designated party room. Member $220 Community Member $260 (Price includes 15 participants, max 15) GYM PARTY Half of our gym is all yours! A party coordinator will facilitate an hour of activities of your choice with full access to our sports equipment locker followed by 45 minutes in a designated party room. Member $210 Community Member $255 *10 for each additional participant (Price includes 15 participants, max 25) Party Highlights: • Included in each party is a party coordinator, tables and chairs • Party hosts have access to refrigerator and freezer • Party hosts are asked to bring any paper products, decorations, and food with them. • Bounce House available for an additional $75. Gym parties only. For additional information or questions, please contact Nick Bain at 781-305-2916 or

» PARENTS NIGHT OUT Drop your children off and get away while they play! Pizza and fun activities are included! Join us on the first Friday of each month. Ages 3-14 (must be potty trained) September 6 5:00 pm - 8:00 pm October 4 5:00 pm - 8:00 pm Member: $25 | Community: $35 Each Additional Sibling: $10

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» FAMILY EVENTS APPLE PICKING AT SMOLAK FARMS - September 21st Come join us for some fall traditional New England fun as we take a bus to Smolak Farms in North Andover to enjoy a day of Apple Picking, a tremendous Farm Stand, a Petting Zoo, and much more. Smolak Farms is consistently ranked one of the top orchards in Massachusetts each year. Bring your family and friends as we kick off the fall season. Price includes transportation and one half a peck of Apples per family. $15 per person or $25 per family. Buss leaves at 10am and returns at 1pm. HALLOWEEN NORTH SUBURBAN STYLE - OCTOBER 26th HOWL-O-WEEN DOGGIE COSTUME PARADE - 11AM Calling all dog owners! The North Suburban YMCA is hosting its Inaugural Howl-O-Ween Dog Parade and Costume Contest on Saturday, October 26th from 11:00-11:30 am at the North Suburban YMCA Field. Dress your four legged friend up in their favorite Halloween costumes and march through the park proudly showing off in the pooch parade! Be creative and don’t be afraid to dress up as well. There will also be games, crafts, and prizes at the event that is sure to be enjoyed by everyone who loves dogs. Entry fee for the parade is $5 per dog and sign-up will be held at the event. All participating dogs must be on leash and be licensed! PUMPKIN DECORATING CONTEST - 12PM Pick up your pumpkin at the North Suburban YMCA starting on October 11th, bring home and decorate your pumpkin (no carving) and bring back to the YMCA by 12 noon on October 25th. Pumpkins will all be displayed within the facility and the top decorations will receive a special prize. The fee for participating in this program is $5 per pumpkin and can be paid at the time of picking up your pumpkin. Be creative and show off your masterpiece at this fun event! TRUNK & TREAT - 1PM Our day will end with a Trunk and Treat event in the upper parking lot. Parent decorate their car in a Halloween theme and kids will be invited to trick or treat from trunk to trunk from 1 pm to 1:30 pm. Parents/ guardians must register their vehicle prior to the event by e-mailing Nick Bain at After registration participants will get a rule sheet explaining the contest in more detail. A prize will be awarded to the most creative trunk decoration. The YMCA will provide the candy for each participant to hand out during the event. Entry fee for this event is $5. Register early as parking spaces are limited.

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» YMCA GROUP TRAINING PROGRAMS TRX Leverage one’s own bodyweight and gravity using the TRX to develop strength, balance, flexibility and core stability simultaneously. Mon 5:30 am - 6:30 am Dave Wed 10:10 am - 10:40 am Jen Thu 9:00 am - 10:00 am Dave Sat 7:15 am - 8:15 am Jen Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3 TRX BOOT CAMP A fusion class with an approach of mixing body weight exercises on and off the TRX suspension trainer. Mon 9:15am - 10:15am Julia Thu 10:10am - 11:10am Julia Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3 GOLFERS BOOTCAMP This functional training class addresses the major components of golf fitness with a comprehensive series of workouts. The design of the unique program allows individuals of varying fitness levels to participate in the same session. This program is the perfect way to add range of motion and strength to every golfer’s game, while preparing the body for the sport of Golf. Tue 5:00pm - 6:00pm Dave Fri 10:00am - 11:00am Dave Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3 CYCLE BOX A fusion class programming approach with a mix of boxing and a half hour of cycling. Leave this class feeling strong, energized and dripping with sweat! Wed 5:00pm-6:00pm Jill Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3

FITNESS 101 This program is designed for participants that are new to exercise or have had difficulty meeting wellness goals in the past. Mon 9:00am-10:00am Debbie Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3 INTRODUCTION TO WELLNESS An opportunity to get the full gym experience. This class includes stretching, foam rolling, lifting, TRX, and Kettlebells. This class is to spark an interest and find the right thing for you and your fitness journey! Tue 12:00pm James Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3 POWER LIFTING 101 This class is taught by a certified USAPL powerlifting coach for ages 16+. The workout paired with the instruction will build the foundation for powerlifting’s 3 big lifts; Squat, Deadlift and Bench. The class work is all about form and proper technique. Each week will be focused on one specific lift. Come learn how to pick up heavy things and have fun doing it. Sun 12:00pm James Mon 12:00pm Dave Fri 4:00pm Dave BOOT CAMP Are you ready to break the cycle of hitting a plateau and feeling unsure of your next workout? Then this is small group training session is the next step in your fitness journey! This program will challenge your body as a whole to shed fat and build up muscle. It will simultaneously have you not only seeing but feeling your results! Mon 8:00am - 9:00am Jill Thu 8:00am - 9:00am Jill Thu 9:00am - 10:00am Jill Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3

FAMILY NUTRITION MADE EASY Want to help parents and/or children learn simple healthy habits that prevent nutrition related diseases, enhance overall health, and improve children’s learning and behavior? Then consider this free class brought to you by Family Access. Kristen Herlihy, instructor, will teach using sensory play, reading, class discussion and more to learn how to normalize the healthy eating experience! September 25 - October 30 Wed 1:00pm STRENGTH TRAINING FOR TEEN GIRLS 13-17 Bootcamp style class for teen girls. Focus on lifting weights, functional movements, plyometrics, cardio, and core training. Find your strength and have fun. Mon 3:30pm - 4:30pm Caitlin Wed 3:30pm - 4:30pm Caitlin Thu 3:30pm - 4:30pm Caitlin Member: $80 | Community: $160 *Price will increase $10 on & after Sept. 3 TEEN ATHLETIC CONDITIONING Ages 12-15 Want to help your young athlete to be a better player. This class will have a certified personal trainer guiding your child through a high intensity workout blending body weight and resistance training with aerobic drills to improve overall speed, agility, balance, and endurance. Sun 11:00am James Wed 3:30pm James Member: $80 | Community: $130 *Price will increase $10 on & after Sept. 3

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» HEALTHY LIVING HEALTHY SENIOR LIVING SERIES WITH ENCOMPASS HEALTH The North Suburban YMCA is partnering with Encompass Health of Woburn on these exciting new offerings for our members and the residents of the communities that we serve. Join Encompass Health Rehabilitation Hospital of New England for a 4-week workshop series focusing on keeping seniors healthy in the community. Encompass Health Rehabilitation Hospital of New England is a 210-bed acute rehabilitation hospital located in Woburn, providing both inpatient and outpatient physical rehabilitation services. As an acute rehabilitation hospital, they provide a higher level of care to patients recovering from stroke, brain and spinal cord injury, and other neurological disorders, amputations, orthopedic, cardiac, pulmonary and other medical conditions. Additionally, they offer experienced outpatient rehabilitation team designs programs that meet the personalized needs of each patient, reaching goals of independence for a better way of life. These programs are free to all! Coffee and a light snacks will be provided at each series. This 4-week series will be held at the YMCA on Tuesdays and will begin on September 17th and run through October 8th from 9:30-10:30am! YMCA members and members of the community can register for all four sessions or pick and choose which of the sessions might interest them. Home Modifications Tuesday, September 17th 9:30am – 10:30am This interactive workshop will discuss the recommended safety modifications for the home setting. We will review all areas of the home such as living spaces, stairs, entrances and outdoor areas. Learn from our experienced rehabilitation therapist how to make the appropriate adjustments to make each space safer for daily living. Also, learn the basic accommodations needed to decrease risks of falling. Dizziness and Balance Tuesday, September 24th 9:30am – 10:30am Do you know that 20-40% of community dwelling adults 65+ years old fall at home*? Our physical therapist will discuss what factors contribute to dizziness and balance, and what you can do to decrease your risk of falling. You will also learn exercises and activities that you incorporate into your everyday life. We will also identify potential safety risks in your home and your environment * What are the Warning Signs of Stroke? Tuesday, October 1st 9:30am – 10:30am Every 40 seconds, someone in the U.S. has a stroke*. Learn the warning signs of a stroke and how to help prevent one from occurring by knowing the risk factors. We will also discuss the American Heart Association/American Stroke Association’s guidelines on stroke recovery and the recommendation for stroke rehabilitation. * What to Expect if you need Rehabilitation? Tuesday, October 8th 9:30am – 10:30am Learning the differences between the different levels of rehabilitation before an injury or illness occurs can help in the recovery process. We will discuss the available rehabilitation options to include acute inpatient rehabilitation hospital, nursing home, long term acute care hospital and home care. We will also show a short video on What to Expect during a stay at an acute inpatient rehabilitation hospital.

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

» HEALTHY LIVING » SPECIALTY CLASSES YMCA’s OM-INCLUSIVE YOGA CLASS All Levels & Abilities Ages 7-20 This fully inclusive Yoga class will incorporate gentle movement (flow) and static poses (held Asanas) to help improve (fine and gross) motor skills, enhance self- confidence and body-awareness (through the mind-body connection). Light breath work or techniques will be taught to help facilitate relaxation and selfregulation (coping skills). The students will improve their attending skills (following verbal cues/directions), and improve their focus and concentration. With each class, students will build new friendships; learn leadership skills (with helping others), in a fun, safe and creative environment.

HOLISTIC ATHLETIC DEVELOPMENT WORKSHOP BY R3VAMP - Free Tuesday, September 24th 7 pm – 8:15 pm

This class is designed for kids (ages 7-20) with Autism, and other Special Needs (e.g., unique cognitive and physical “abilities”) and will meet each child where they are at with appropriate accommodations and modifications. Parents and care providers (Nannies/Au Pairs, PCAs, Therapists, grandparents, etc.) are encouraged to participate in the yoga classes. However, a CAREGIVER MUST be present for the duration of class.

The ACTUAL KEY to peak performance and ultimate success on/off the field wasn’t just about being physically gifted, but about building a training routine designed for a well-rounded body, mind and spirit lifestyle. R3Vamp uses state of the art concepts that have been designed to encompass every important aspect of elite, sustained growth within athletes. Through carefully designed concepts to assist with innovative physical, mental and spiritual growth, their goal is to guide every athlete toward understanding their own motivation to become the best possible version of themselves through goal-oriented routine setting, in depth preparation, and constantly practicing habits that build excellence

The YMCA’s OM-Inclusive Yoga Class will help: • Develop flexibility, strength and balance • Improve sensory integration skills • Foster self regulation, confidence and awareness (through the Mind-body connection) • Encourage socialization and leadership skills • Improve digestion (with certain poses) • Help create routine, structure and discipline • And, many more amazing benefits. Weds 5:30pm-6:30pm Bethany Member: $80 | Community: $160

R3VAMP was created by three twenty-something year old former athletes, who have played and/ or coached at the collegiate and professional athletic levels. After years of experience competing against elite athletes, the R3VAMP team recognized a need for change when it came to training for long term competition and ultimate success……they were tired of seeing the same monotonous training regime.

This workshop will be an overview of these concepts focusing on RPR (Reflexive Performance Reset), Breathing, Body Awareness, Dynamic Warm-ups, Mindset Training, and Cognitive/Reaction/Hand-Eye Vision Training.

SIMPLY MEDITATE Come for a late afternoon session to explore a few different meditation techniques. Discover a method that works best for you! So many paths and traditions: Mindfulness, Relaxation Response, Breath Awareness, Sound, Spiritual, Loving Kindness….to name a few. Benefits of meditation may include lowering blood pressure, activating the parasympathetic nervous system, reducing stress and cultivating awareness. We will gently explore meditation by sitting, walking, moving and lying down. Let the effort and the tradition in meditation meet you. Find your way, get lost, meet again, find something new or perhaps, just stay where you are. If you are new, curious or an advanced practitioner, be part of this community as we explore, learn and practice together in a safe space. There is no particular way in true practice. Shunryn Suzuki, Zen Mind, Beginner’s Mind Date TBD 3:00pm - 4:30pm Small Studio Cost: Y Members $10 Community $20 Led by Marilyn Bernstein, MHP, Registered Yoga Teacher, RYT 500

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

Personal Training at the North Suburban Y! Whether you’re just beginning your journey to a healthier lifestyle, or an athlete looking to reach your next fitness goal, the YMCA’s personal trainers can help you get there. Our Personal Trainers achieve this by creating a program that is unique, just for you. You will receive a personalized program, individual and safe instruction, motivation, support and engagement. Benefits of personal training include: • Weight loss • Injury prevention • Breaking plateaus • Lifestyle improvements • Developing healthy habits • Increasing energy, stamina, endurance and sports performance • Reducing stress, anxiety and enhancing immunity • Improving coordination

Program must be from an automatic monthly deduction from a credit card or checking account.

FALL 1 2019 PROGRAMS • NORTH SUBURBAN YMCA • 781-935-3270 •

Profile for YMCA of Greater Boston

North Suburban YMCA | Fall 1 2019 | Program Guide  

North Suburban YMCA | Fall 1 2019 | Program Guide