YMCA of Superior California

Health & Fitness

DISCOVER YOUR HEALTH

YMCAs have led health and fitness programs for people of all ages, incomes, and abilities for more than a century. We also focus on overall wellness, empowering you to tailor your own plan towards healthier living by choosing how you will accomplish your health, fitness, and wellness goals. The whole approach means you have many options and lots of support as you choose your path to a healthier, new you!


Equipment and Amenities

We have a variety of cardio and strength training equipment throughout our facility. Our Cardio Room is equipped with individual flat screen televisions and mp3 hook-ups, giving you the freedom to work out while enjoying your favorite shows or music. Our Weight Room and Core/Functional Fitness/Stretching Area also house a variety of equipment including TRX, stability balls, free weights, cables, foam rollers, and mats for efficient and effective conditioning.

Want to learn how to properly use our equipment? Health and Wellness Coaches provide a complimentary Health & Wellness Orientation to get you started (for new members or current members on an annual basis). Schedule your appointment today at Member Services!


Health & Wellness Orientation 

BUILD A FOUNDATION WITH A HEALTH & WELLNESS ORIENTATION

This complimentary service, led by a Health & Wellness Coach, is recommended for both new and current Sacramento Central YMCA members and is included with membership on an annual basis. 

Learning objectives include:

  • How to properly utilize our fitness equipment
  • How to vary your workouts and monitor exercise intensity
  • How working with a Certified Personal Trainer and/or Certified Nutrition Specialist can
    be valuable resource
  • An introduction to our Personal, Semi-Private, and Small Group Training services;
    Nutrition education and services; and Group Fitness Classes

Visit Member Services to schedule a Complimentary Orientation Today!

Orientation is 45 minutes. $10 fee for no show/late cancellation (within 2 hours of scheduled appointment).


Zumbini®

Created by Zumba® and BabyFirst for kids ages 0-4, the Zumbini® program combines music, dance and educational tools for 45 minutes of can’t-stop, won’t-stop bonding, learning, and fun!

January Program Session (6 Weeks):

When: Sundays at 9:30am (January 12th-February 23rd; no class February 9th)

Where: Sacramento Central YMCA (Studio B)

Registration: $75 (Members) / $95 (Non-Members) at ymcasuperiorcal.org or Member Services by Wednesday, January 8th 

Includes: Zumbini® Bundle
  · Music, songbook, and character doll to take home  
  · Access to the Zumbini® app

Minimum: 4 registrations for this program session to move forward as scheduled

Join Corene for a FREE Zumbini® demo class on Sunday, January 5th, at 9:30am in Studio B for an opportunity to try before you buy!

 register today


Group Fitness CLASSES

Group fitness at the Y is about having fun, making friends, and getting an energetic and dynamic workout in a positive community. Our programming is designed to offer a variety of classes accommodating every fitness level with supportive instructors by your side. We offer 70+ group fitness classes each week that range in style and intensity, including Bootcamp, Cycling, Circuit, Core Conditioning, Silver Sneakers® Classic, Zumba®, Yoga, Tai Chi, Tabata GX™, Kettlebell AMPD, YMCA Falls Prevention, and more! Group fitness classes are included in YMCA Membership. 

NEW JANUARY GROUP FITNESS CLASSES

Cycling - Mondays at 12pm - Studio B

45-Minute Class - Starts 1/6/20
Chase the pack, spin the flats, climb mountains, and sprint to the finish. Feel the thrill of energetic music and group dynamics as you get all the benefits of interval training in this indoor cycling class.    

Club Cycle - Tuesdays & Thursdays at 5:45pm - Studio B

45-Minute Class - Starts 1/7/20 & 1/9/20
This indoor cycling class is a party on the bike! We turn down the lights and turn up the music to set a club-like atmosphere while you ride and experience the multi-colored, disco light ambiance of our Studio. Expect interval training, hill climbs, speed work in and out of the saddle, and more as the beat in the music and your instructor motivate you to give your personal best through the moment you cross that finish line.    

Zumba® Toning - Wednesdays at 7am - Studio A

50-Minute Class - Starts 1/8/20
For those who want a Zumba® party plus an extra emphasis on toning and sculpting to define those muscles! The challenge of adding resistance helps you focus on specific muscle groups, so you (and your muscles!) stay engaged as you move to the music!

Qigong (Tai Chi) - Saturdays at 12pm - Studio A

50-Minute Class - Starts 1/11/20
This is a form of gentle, flowing, meditative movement that cultivates the body's vital energy. Integrating movement with mindfulness, it brings ease and well-being. It increases strength and coordination and improves balance from the inside out. Qigong is simple and easy to learn; all levels of abilities are welcome.   


FALLS PREVENTION PROGRAM

Using seated and standing exercises, this class increases strength, flexibility, and balance while focusing on the breath. The instructor guides participants in enhancing personal awareness and consciousness to help prevent falls.

Cost: FREE

Seasons at Laguna Ridge
7301 Bilby Road / Elk Grove
Mondays at 10:15am 
Fridays at 1:30pm 

Sacramento Central YMCA
Studio B, Fridays at 10:30am
Studio A, Mondays at 10:30am

ACC Senior Services
7334 Park City Dr / Sacramento
Mondays at 4:00pm

Commons at Elk Grove
9564 Sabrina Lane / Elk Grove
Fridays at 1:30pm

Camden Springs Gracious Retirement Living
8476 Sheldon Road / Elk Grove
Saturdays at 11:30am
Mondays at 9am 

This Program Is Made Possible By:

kaiser permanente


Personal Training

ASSESS YOUR NEEDS WITH A CONSULTATION

One-on-one assessment and discussion with a Certified Personal Trainer to understand your needs and help you set a game plan to reach your goals. $20 (credited towards purchase of a Personal Training Package).
Consultation is 45 minutes. $10 fee for no show/late cancellation (within 2 hours of scheduled appointment).

WORK TOWARDS YOUR GOALS WITH PERSONAL TRAINING PACKAGES

Personal Training will help you improve your health and commit to fitness as a long-term, sustainable lifestyle!
Sessions are 45 minutes and must be paid in full before first session. Available after completion of a Consultation (within 3 months).

Tier I Personal Training Packages

Tier IA: 1x week / 4 weeks / $230 ($57.50 per session)
Tier IB: 1x week / 8 weeks / $416 ($52 per session)

Tier II Personal Training Packages

Tier IIA: 2x week / 4 weeks / $416 ($52 per session)
Tier IIB: 2x week / 8 weeks / $768 ($48 per session)

First-time clients get 20% off of their selected Personal Training Package!
How to Set Up Your Personal Training Consultation:

1) Contact Elena Edwards, Health & Wellness Program Director, at eedwards@ymcasuperiorcal.org

2) Complete your Consultation Questionnaire at Member Services or below

Complete a Consultation Questionnaire here and email directly to Elena Edwards, Health & Wellness Program Director, at eedwards@ymcasuperiorcal.org

SEMI-PRIVATE TRAINING

WORK TOWARDS YOUR GOALS WITH PERSONAL TRAINING PACKAGES

Semi-Private Training will help you improve your health and commit to fitness as a sustainable lifestyle!
Sessions are 45 minutes and must be paid in full before first session. Available after completion of a Consultation (within 3 months).

Tier I Semi-Private Training Packages

Tier IA: 1x week / 4 weeks / $115 ($28.75 per session)
Tier IB: 1x week / 8 weeks / $208 ($26 per session)

Tier II Semi-Private Training Packages

Tier IIA: 2x week / 4 weeks / $208 ($26 per session)
Tier IIB: 2x week / 8 weeks / $384 ($24 per session)

First-time clients get 10% off of their selected Semi-Private Training Package!

Package pricing is per individual. Two clients to one Certified Personal Trainer ratio; both clients must purchase the same package.

HOW TO GET STARTED WITH SEMI-PRIVATE TRAINING:

1) Create a custom program with a partner

  • Contact Elena Edwards, Health & Wellness Program Director, at
    eedwards@ymcasuperiorcal.org

2) Register for an upcoming, scheduled program session

  •  View our current offerings online
 
Complete a Consultation Questionnaire here and email directly to Elena Edwards, Health & Wellness Program Director, at eedwards@ymcasuperiorcal.org


Upcoming Semi-Private Training program sessions:

Online Registration

Sacramento Central YMCA Online Registration Guide

SMALL GROUP TRAINING

Small Group Training for 3-6 participants
Meet once a week for 6 weeks. Both members and non-members are welcome!

Work out in a small group of 3-6 participants to Trainer ratio. Get more individualized attention in this small group setting with executing proper form and alignment while accessing your ability to progress through exercise options over the course of this 6-week program session. Get results while building camaraderie with your fellow trainees with the guidance and support of your Trainer.

Strength Training, Metabolic Conditioning, & Functional Movement Small Group Training

Looking for a little extra accountability and motivation to help you achieve your health and fitness goals? Then small group training is a great fit! Each class will focus on strength training, metabolic conditioning, and functional movement. The workouts will be led by a Certified Personal Trainer and performed with other group members to keep things fun, exciting, and energizing. Enjoy the support of your trainer and other group members to help you achieve your goals!

Workout formats will include:

  1. Strength Training 
  2. Circuit Training
  3. Interval Training
  4. Metabolic Conditioning

Registration:
Registration closes Thursday, February 6th, or when maximum capacity is reached. 3 participants minimum/6 participants maximum.

When: February 12th-March 18th (6 weeks)
Wednesdays at 9am (50 minutes)

Where: Studio B

Cost: $108

Trainer: Sally Willoughby


Online Registration

Sacramento Central YMCA Online Registration Guide

Small Group Training On-Demand!

If you have a small group (3-6 participants) of your own and you'd like to schedule an exclusive Small Group Training program session, please contact Elena Edwards, Health & Wellness Program Director, at eedwards@ymcasuperiorcal.org.

This session is free for members and can be scheduled at the front desk. This appointment is available once a year.
  • A 45 minute session utilizing the cardio, weight, and core centers
  • Create a balanced 6 week program for you so you start working out independently with confidence
  • Learn how to use a variety of equipment including free weights and body weight exercises
  • YMCA Coach will calculate your target heart rate and teach you how to monitor it
  • Sets a foundation that will prepare you for personal training sessions
- See more at: http://www.ymcasuperiorcal.org/sacramento-health-wellness/health-wellness-coaching/#sthash.Gnnu0cEo.dpufWe also offer personal training packages which can be scheduled at the front desk.

 


Nutrition 

Introducing our new nutrition services and healthy cooking workshops led by our Certified Nutrition Specialists!


At the YMCA, we have the facilities, equipment, programs, and staff to support you. Join our welcoming community and make new friends, increase your confidence, and improve your mental, emotional, and physical health and well-being.

The Y strives to provide you with the best experience possible. Please do not hesitate to contact me if you have any questions.

Elena Edwards
Health & Wellness Program Director

916.452.9622, ext. 101
eedwards@ymcasuperiorcal.org

Welcome

Group Fitness Schedule

Personal Training

Meet Our Certified Personal Trainers

Class Descriptions

Gym Schedule

Small Group Training

Pool Schedule

Nutrition Services

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