2. DEAR FRIENDS,
It is with great pleasure that I welcome
you to the South Dade YMCA Family
Center. We are a powerful association
of men, women and children joined
together by a shared commitment
to nurturing the potential of kids,
promoting healthy living and fostering
a sense of social responsibility.
As we move into the final months
of construction on our new Family
Center, we count our many blessings—
foremost among them being you,
our members. We look forward to
expanding our offerings and growing
our community in the first months of
2013 and are thankful to have you as
partners in our journey.
This season we are proud to offer a
variety of programs and services to
help people of all ages, backgrounds
and interests to learn, grow and thrive.
The Y is a family place where everyone
belongs. Take a moment to look
through our offerings and find what can
help you and your loved ones grow in
spirit, mind and body.
As always, thank you for being part of
our family!
WARM REGARDS,
ANDREW WEIGHILL
Executive Director,
South Dade YMCA Family Center
WHAT’S INSIDE
MEMBERSHIP.............................................................................3
Helpful Healthy Habits................................................................. 4
Play Every Day................................................................................5
YOUTH DEVELOPMENT
Swim, Sports & Play
Little World Cup.................................................................6
Youth Soccer......................................................................6
Youth Basketball...............................................................6
Flag Football......................................................................6
Learn to Play Golf............................................................. 6
Learn to Play Lacrosse..................................................... 6
Teen Fitness.......................................................................7
Day Camp:
Holiday Winter Camp........................................................ 7
Adventure Guides..................................................................7
Afterschool.............................................................................7
HEALTHY LIVING
Group Classes:
Spinning®
............................................................................8
Interval Spin®
.....................................................................8
Spin®
& Firm.......................................................................8
Guns, Glutes & Core/Kick Fit/
Total Body Sculpting......................................................... 8
Core & More.......................................................................8
Plyo-Fit...............................................................................8
Tabata.................................................................................8
Cardio Flex/Cardio Sculpting........................................... 9
Dance Enhanced & Muscle Mix/
Step Sculpt.........................................................................8
Zumba Fitness®
.................................................................8
Hipnotica™
..........................................................................8
Belly Dancing.....................................................................8
Tai Chi.................................................................................8
Gentle Yoga/ Vinyasa Yoga............................................. 9
YogaLates...........................................................................9
Mat Pilates.........................................................................9
All-In-One..........................................................................9
Extreme Fit Boot Camp..................................................10
Women On Weights (W.O.W.).........................................10
Active Older Adults:
Silver Sneakers®
Cardio Fit.............................................. 9
Silver Sneakers®
Sit & Get Fit!........................................ 9
Silver Fit Yoga Stretch...................................................... 9
EnhanceFitness®
................................................................9
Silver Fit Zumba®
Gold..................................................... 9
Personal Training................................................................10
SOCIAL RESPONSIBILITY
Volunteerism........................................................................11
Giving......................................................................................11
Community Events..............................................................11
2
For updates on our new Family
Center,"like us" on Facebook!
facebook.com/ymcasouthdade
3. MISSION STATEMENT
Our mission is to put Judeo-Christian principles into practice
through programs that build healthy spirit, mind and body for all.
FAMILY CENTER HOURS
Mon-Thurs: 5:45am-10pm
Fri: 5:45am-9pm
Sat-Sun: 7am-5pm
KIDS ZONE HOURS*
Mon–Thurs: 8:45am–12pm, 4:30–8:30pm
Fri: 8:45am–12pm, 5–8:30pm
Sat: 8am–12pm
CONTACT US!
South Dade YMCA Family Center
9355 SW 134 Street, Miami, FL 33176
www.ymcamiami.org
www.facebook.com/ymcasouthdade
www.twitter.com/ymcasouthdade
FAMILY CENTER: 305 254 0310
Membership & Wellness Director—Christine Norwitch
cnorwitch@ymcamiami.org
Program Director—Graeme Griffith
ggriffith@ymcamiami.org
Membership Coordinator—Tania Dinescu
tdinescu@ymcamiami.org
Business Manager—Laura Fill
lfill@ymcamiami.org
Executive Director—Andrew Weighill
aweighill@ymcamiami.org
3
BECOME A
MEMBER!
Membership comes
with great benefits:
»» Join a friendly organization that values
and supports everyone in your family.
»» Focus on your overall health and well-
being and find balance in your life.
»» Make friends and discover a sense of
community in over 50 group exercise
classes offered here each week.
»» Grow closer to your loved ones and
meet other families in a safe, positive
environment.
»» Take comfort knowing your child is cared
for in our safe, supervised Kids' Zone while
you workout.
»» Give your children a fun place to play and
learn life skills in our youth programs under
the guidance of caring adults.
»» Volunteer and give back to your
community by joining the Y movement.
• Full access to our Family Center, including all of our fitness equipment and our Kids' Zone*
• Over 50 group exercise classes included at no additional cost
• Savings on specialty programs like youth sports, summer camp and boot camp
CENTER MEMBERSHIPS
WHATFITS
YOURFAMILY
Student**
One Adult (18–64) One Adult Family***
Two Adults Two Adult Family***
One Senior (65+) Two Seniors
CallMemberServicesat3052540310to schedule a tour today!
TYPES OF CENTER MEMBERSHIP
• Ability to register for a limited range of Y programs and services, such as youth sports and camp
• Membership is $20 annually and covers your entire family; no monthly dues
• Does not include access to our fitness equipment, many group exercise classes and our Kids' Zone
PROGRAM MEMBERSHIPS
CHOOSE
»
*The Kids’ Zone is only available to Center Members with Family
Memberships.
**Some Student Members have limited access to our Fitness Center
due to safety concerns. Children ages 11-13 can only access the
Wellness Floor as part of a Teen Fitness program under the guidance
of a Wellness Coach. Children ages 12-13 must complete Teen
Fitness and be with an adult/parent (over 18). Children ages 14+ must
complete a Fitness Orientation prior to using the Wellness Floor.
***Family Members must live in the same home.
4. AIM FOR FIVE EVERY DAY
The delicious crunch of fruits and veggies can be part of every meal and snack your family enjoys throughout
the day and is important for your whole family’s health. Stay healthy by reaching for five servings every day.
CHOOSE YOUR DRINKS WITH CARE
A simple way to improve the overall health of your family is to adjust your approach to fluids. Try cutting out
drinks with added sugar and focus on adding more water, 100 percent fruit juice and low-fat milk to your
family’s diet.
CHECK THE LABEL
By learning to make sense of the information that all food packages are required to provide, you can begin
to make choosing healthier foods a little easier. When shopping, refer to the NUTRITION FACTS label. We can
help you make sense of it all.
CONTROL YOUR PORTIONS
Sure, we all overeat from time to time, but by being careful to serve food portions that are aligned with your
family’s energy needs is one way to help everyone eat and be healthier.
HELPFUL
HEALTHY HABITSEAT WELL, LIVE WELL
You are what you eat. Use these tips to support your health goals at the dinner table.
Fruits
Grains
Vegetables Protein
Dairy
Courtesy of choosemyplate.gov
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5. HOWMUCHPHYSICAL
ACTIVITY IS NEEDED?
Physical activity is important for everyone, but
how much you need depends on your age.
ADULTS (Ages 18 to 64)
Adults should do at least 2 hours and 30 minutes
each week of aerobic physical activity at a
moderate level OR 1 hour and 15 minutes each week
of aerobic physical activity at a vigorous level. Being
active 5 or more hours each week can provide even more health
benefits. Spreading aerobic activity out over at least 3
days a week is best. Also, each activity should be done for at
least 10 minutes at a time. Adults should also do strengthening
activities, like push-ups, sit-ups and lifting weights, at least
2 days a week.
CHILDREN AND ADOLESCENTS (Ages 6-17)
Children and adolescents should do 60 minutes or more of
physical activity each day. Most of the 60 minutes should
be either moderate- or vigorous-intensity aerobic physical
activity, and should include vigorous-intensity physical
activity at least 3 days a week. As part of their 60 or more
minutes of daily physical activity, children and adolescents
should include muscle-strengthening activities, like climbing
and bone-strengthening activities, like jumping, at least 3 days
a week. Children and adolescents are often active in short
bursts of time rather than for sustained periods of time, and
these short bursts can add up to meet physical activity needs.
Physical activities for children and adolescents should be
developmentally-appropriate, fun, and offer variety.
YOUNG CHILDREN (Ages 2-5)
There is not a specific recommendation for the number of
minutes young children should be active each day. Children
ages 2-5 years should play actively several times
each day. Physical activities for young children should be
developmentally-appropriate, fun and offer variety.
Play may be the best way to prevent obesity. By putting more play into your family’s day, you will soon
find yourself getting the activity that will have your family feeling energized and strong. Explore these
healthy habits designed to get your family having fun while moving and playing. Then check out all of the
options on the following pages that allow your family to become more active and connected.
PLAY EVERY DAY
Courtesy of letsmove.gov
5
6. SPORTS & PLAY
LITTLE WORLD CUP (AGES 3-4)
Want your little one to be the next Beckham, Mia or Pele?
Everyone starts somewhere. In our Little World Cup, we teach kids
all the soccer fundamentals—kicking, dribbling, balance, basic
rules and teamwork. Children will have lots of time to practice
in a scrimmage setting, boosting their confidence, abilities and
determination. When your children play soccer at the Y, they learn
our four core values and discover a love for the game. Uniform and
soccer ball included
Registration: 8/13–9/7
Dates: 9/10–10/19
Times: Mon. and Wed. 5:30-6:30pm
Games: Fri. 5:30pm
Location: Field of Dreams, 176 St & US-1 (Behind
Miami Children’s Palmetto Bay Outpatient Center)
Cost: Center Members $75; Program Members $105
YOUTH SOCCER LEAGUE (AGES 5-14)
Soccer is the world’s most popular sport, and with
good reason. Unlike some sports, soccer players
do not shine for their brute strength. Rather, the
best players stand out for their skill and strategy,
as well as their ability to work with others. Sign
your children up for an experience that will give
them a healthy foundation and connect them with
people worldwide.
Registration: 8/13–9/7
Dates: Tue. 9/18–11/17
Location: Field of Dreams, 176 Street & US-1 (Behind
Miami Children’s Palmetto Bay Outpatient Center)
Cost: Center Members $115; Program Members $155
YOUTH BASKETBALL LEAGUE (AGES 5-14)
Our sports programs build winners on and off the
court. We develop more than strong athletic bodies;
we cultivate a child’s mind while instilling positive
values like teamwork, honesty and dedication. We
teach skills that are the foundation for future
play….whether we are working with a future all-
star or someone who is playing simply for the
love of the game.
Registration: 8/13–9/7
Dates: 9/18–11/17
Cost: Center Members $115;
Program Members $155
YOUTH DEVELOPMENT
Nurturing the potential of every child and teen.
6
FLAG FOOTBALL LEAGUE (AGES 7-14)
Every Sunday, millions of people tune in to watch America’s favorite
sport. Football is action-packed and requires players to exhibit
superior speed, strength and intelligence. But that doesn’t mean
it has to be dangerous. Give your child the chance to learn the
fundamentals of the game in a safe, fun way.
Registration: 8/13–9/7
Dates: 9/18–11/17
Location: Field of Dreams, 176 Street & US-1 (Behind
Miami Children’s Palmetto Bay Outpatient Center)
Cost: Center Members $115; Program Members $155
LEARN TO PLAY GOLF (AGES 6-12)
Children who learn golf are set up for
success: They aquire a skill that helps
them meet new people, cultivate
business relationships and stay sharp
throughout their lives. In this program
we teach the fundamentals of the
game and build confidence, self esteem,
coordination and discipline.
Registration: 8/13–9/7
Dates: 9/11–10/18
Location: Field of Dreams, 176 Street &
US-1 (Behind Miami Children’s Palmetto
Bay Outpatient Center)
Cost: Center Members $75;
Program Members $100
LEARN TO PLAY LACROSSE
(AGES 6-12)
Get your children involved in an extremely
active sport that's rapidly growing in
popularity. Lacrosse builds strength, agility,
endurance and intelligence in a fun team
environment. We'll teach stick work and basic
skills that will prepare children for future play.
Registration: 8/13–9/14
Dates: 9/17-11/2
Location: Field of Dreams, 176 Street & US-1
(Behind Miami Children’s Palmetto Bay
Outpatient Center)
Cost: Center Members $75;
Program Members $100
*Child must fit age requirements based
on current age as of August 1, 2012.
7. ADVENTURE GUIDES (AGES 5-12)
Adventure Guides is a father-child program designed
to foster a lifetime of understanding and companionship to
strengthen the relationship between children and parents.
This program provides fathers with the opportunity to spend
quality time with their sons and/or daughters through monthly
group activities including camping, canoeing, sleepovers and
more! Contact Graeme Griffith, Program Director at
ggriffith@ymcamiami.org
for more information
on how you can
get involved.
Father/Child: $75
Each additional
child: $25
7
FRIENDS FOREVER DID YOU KNOW?
We offer afterschool care at more than 60 locations
across Miami-Dade. Call 305 357 6622 to find the
location nearest you!
CAMP
HOLIDAY WINTER CAMP (AGES 5-12)
Winter break is boring when you don’t have anything to do.
Hang out with friends, get creative, stay active and have fun this
holiday season in our winter camp! Includes a weekly field trip.
SESSION 1: 12/24 (half day), 12/26-28 (full day)
Session 1 Cost: Center Members $96; Program Members $115
SESSION 2: 12/31-1/4
Session 2 Cost: Center Members $135; Program Members $155
Times: 7am-6pm
Before & Aftercare included at no additional cost.
TEEN FITNESS (AGES 11–14)
Do you have teens who aren’t interested in organized sports,
but want to get and stay fit? We have the answer for you!
Teen Fitness is a 6-week program that features instruction
and group fitness activities. Instructional topics include the
importance of health and physical activity, how to get and
stay fit, workout components, the necessity of healthy food
choices and personal goal setting.
Fall Session: 9/10–10/15
Winter Session:11/12-12/17
Times: Mon.–Thus. 5–6pm
Cost: 2-DAYS/WEEK: Center Members $140
Program Members $195
4-DAYS/WEEK: Center Members $280
Program Members $390
8. GROUP CLASSES
Did you know that working out with a group not only
motivates you to work a little harder, but it helps you stick to
your workout program? Most importantly, it’s just plain FUN!
All classes are included with membership at no extra charge
for ages 13 and older!
SPINNING®
Experience a rush of endorphins as you pedal to the empowering
beats, great vibe and general groove. This one-hour indoor cycling
class provides a fun and challenging cardiovascular workout for all
fitness levels. Participation will enhance your speed, strength and
stamina, and increase your caloric burn. Give it a try today!
INTERVAL SPIN®
Mix your time on the bike with strength training. Here's how it
works: ride for the length of a song, then move to the floor for
weights and other exercises.
SPIN®
& FIRM
After a high-intensity 30-minute bike ride, move to the floor for
30 minutes of strength training with rubber bands.
GUNS, GLUTES & CORE / KICK FIT/
TOTAL BODY SCULPTING
These classes focus on the strength of every muscle in your
body, combining exercises with weights and resistance tubing
with aerobic activities to maximize your results.
CORE & MORE
Everyone wants better abs! More than just looking good, strong
abdominal and lower-back muscles help contribute to overall core
strength and health. This advanced core workout challenges your
core through a series of progressive lower body strength training
movements.
FOR HEALTHY LIVING
Improving our community’s health and well-being.
PLYO-FIT
This muscle and strength training blends high-speed athletic drills
with martial arts to create an intense cardiovascular workout with
combinations of punches and kicks. Not only do you burn calories
in a fun way—you also receive a total body workout.
TABATA
This high-intensity intermittent training produces remarkable
results in both aerobic and anaerobic capacity. A Tabata workout
consists of an interval training cycle of short, maximum-
intensity exercises, followed by short recovery periods.
CARDIO FLEX / CARDIO SCULPTING
Get your heart pumping during these high-energy workouts! In
Cardio Flex we incorporate resistance tubing and weights; in Cardio
Sculpting we tone your body with weights and core exercises.
DANCE ENHANCED & MUSCLE MIX/
STEP & SCULPT
Experience a high-intensity cardio blast by completing fun dance
routines involving step combinations. Finish with a blast of
strength training to help sculpt your body.
ZUMBA FITNESS®
Que Caliente! Zumba®
uses a fusion of Latin and International
music as a backdrop for fun dance routines that create a
dynamic, exciting and effective workout. Interval training is
used to tone and sculpt the body.
HIPNOTICA™
Hipnotica™
is exercise in disguise; you'll have so much fun, you'll
forget it's a workout! This class incorporates belly dance music
and movements with low-impact, cardio-intense choreography
for a calorie-burning good time..
BELLY DANCING
This low-impact exercise improves posture, increases flexibility
and strengthens many of the muscles of the body. Belly Dance also
improves self-esteem, promotes a positive body image, reduces
stress, and provides a support network among women.
TAI CHI
Tai Chi is a system of postures linked by graceful movements,
whose purpose is to create inner and outer harmony. Improve
the connection of your cardiovascular,
musculoskeletal, and respiratory functions to
increase central nervous system function and
strengthen the bond your spirit, mind and body.
8
9. STEP 1: Get in GEAR. A Wellness Coach will design a plan unique to you, keep track of your
progress and help you attain your fitness goals. Our special program is free with your Y membership.
Three 30-minute sessions include:
SESSION 1: Introduction, Goal Setting and ActivTrax®
SESSION 2: Strength Training Program Review
SESSION 3: Follow-up with a Y Personal Trainer
STEP 2: Choose your coach. Sign up for personal training sessions (page 10) or use our
complimentary ActivTrax®
Program:
ACTIVTRAX®
Get started on a safe effective workout program. ActivTrax®
is a tool that creates customized workouts around
your goals, strength, and fitness experience. Each time you visit the center, you’ll receive a new and customized
workout that tells you exactly what you need to do to get in shape. From home, ActivTrax also provides you
with an online weight management and meal planning tool to help keep your diet on track.
STEP 3: Choose your attack. Check out our group exercise options and specialty classes to
find what's right for you.
1
2
3
SCHEDULES
Schedules are available at our Member Services desk.
GENTLE YOGA / VINYASA YOGA
Yoga encourages you to explore the connections between your
spirit, mind and body to develop focus, balance, strength and
flexibility. Discover inner peace that will take you from distress to
de-stress and give you the strength to conquer daily challenges. Try
Gentle Yoga if you want to learn the basics and focus on breathing;
try Vinyasa Yoga to practice longer, more advanced poses.
YOGALATES™
Merge the teachings on our spirit-mind-body connection from the
east (Yoga) and west (Pilates) to cultivate strength, flexibility, core
stabilization, balance, posture, breathing and mental clarity.
MAT PILATES
Lengthen and strengthen core (back, abs, hips and thigh) muscles
using your own body weight as resistance. Pilates is all about
conditioning your body in flexibility, strength and endurance.
Learn how your muscles and breathing are connected so you can
improve your coordination and balance.
ALL-IN-ONE
Spice up your workout with a class where every exercise is
different, drawing from the techniques of Pilates, Yoga, Sculpting,
Step and Cardio... you won't know what's coming next!
ACTIVE OLDER ADULTS
SILVER SNEAKERS®
CARDIO FIT
Increase muscular strength, range of motion and make new
friends! This class gets your heart pumping through the use of
hand weights, elastic tubing and balls. A chair is sometimes used
for seated activities or standing support.
SILVER SNEAKERS®
SIT & GET FIT!
A great conditioning class designed for participants with
limitations. Hand-held weights, elastic tubing and ball exercises
improve muscle tone and movement, and a chair is used for seated
and/or standing support.
SILVER FIT YOGA STRETCH
Yoga stretch 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 final relaxation will promote stress reduction and
mental clarity.
ENHANCE FITNESS®
This 16-week evidence-based program is the complete package
for active older adults, offering a unique combination of group
exercise, nutrition support, and community building. We will meet
you wherever you are on your health quest, and help you develop
your flexibility, balance and strength. Every four months we’ll give
you a fitness check to measure your progress. Pre-registration
and regular attendance (3 times per week) is required.
SILVER FIT ZUMBA®
GOLD
Enjoy a fun, Latin-inspired dance workout that will get your body
moving and your heart pumping. You may be advanced in years,
but we know you haven't forgotten how to swing those hips!
GET STARTED
WHAT'S YOUR GOAL?
Weightloss Flexibility/stressrelief Healthyheart Strength
9
10. FOR HEALTHY LIVING
Improving our community’s health and well-being.
10
PERSONAL TRAINING
Sometimes we need someone by our side pushing us each step of the way to reach our fitness goals. Our Y personal
trainers will help you improve your current level of fitness by designing a personalized, comprehensive program based on
your health and fitness goals. They will discuss your goals, review your medical and training history, and then carefully plan
out your individualized program that will help you achieve the results you desire. One-on-one coaching allows you to focus
specifically on your workout, your goals and your fitness success.
25-MINUTE QUICK FIT
(2 session minimum): $30
1-PERSON "SINGLE" SESSION: $50
5 Session Package: $230 *New Option!
10 Session Package: $450
50 min. (Buy 9, get the 10th
free!)
2-PERSON "BUDDY" TRAINING: $70
5 Session Package: $230 *New Option!
10 Session Package: $630 total
50 min. (Buy 9, get the 10th
free!)
3+ PERSON TRAINING: $81
5 Session Package: $375 *New Option!
10 Session Package: $729
50 min. (Buy 9, get the 10th
free!)
*Personal Training is for
Center Members only.
Looking for a class that is designed just for women? This
program is a 6-week progressive series that is designed with
the female physique in mind. A certified personal trainer will
teach you about the benefits and techniques of strength
training for women. Participants will learn the proper principles
for developing a lean and healthy body. If you are looking for a
change in your routine, this class is for you! Space is limited to
8 participants.
Fall Session: 9/10-10/15
Winter Session: 11/12-12/17
Times: M,W 6-7pm, T, Thu 5-6pm
Cost: Center Members $75; Program Members $125
EXTREME FIT BOOT CAMP
Want to experience the challenge of a high-energy,
motivating outdoor workout? Extreme Fit Boot Camp
will elevate your fitness to the next level by taking your
body through a variety of unique exercises, activities and
drills that not only integrate an intense workout but also
offer the motivation and support of working in a team
environment. Competition is encouraged and a great
attitude is mandatory!
Winter Session: 11/10-12/15
Time: Sat., 8am
Cost: Center Members $50; Program Members $75
WOMEN ON WEIGHTS (W.O.W.)
11. FOR SOCIAL RESPONSIBILITY
Giving back and providing support to our neighbors.
VOLUNTEERISM
Volunteering is a great way to give back to your community,
and we have fun and meaningful opportunities for you to
volunteer throughout the year!
Coach or mentor in one of our youth and teen programs or
camps, help our maintenance department to beautify the Y,
or if you prefer administrative work, then we have plenty of
departments that need your help.
We also need friendly volunteers at the front desk to greet
members and guests, give Family Center tours to prospective
members and to answer the phone. Or, if you have a specific
skill you would like to share, let us know and we will gladly
work with you.
To give back and help build our community, please contact
SouthDadeY@ymcamiami.org.
GIVING
At the South Dade YMCA Family Center, we reach out to
those in our community who need assistance and help
them find a sense of belonging. Through your generous
contributions to our Annual Support Campaign, kids
experience our enriching summer camps and youth sports
programs, teens develop leadership abilities and
families benefit from healthy Y programs that
bring them together.
Our programs and services educate and
nurture the young, the old and everyone
in between. We help children grow, keep our
seniors healthy, social and active, and create
an unshakable family bond. None of this
would be possible without your support.
Contact Andy Weighill at
aweighill@ymcamiami.org.
11
COMMUNITY EVENTS
WORKOUT BEFORE YOU PIG OUT 5K
(AGES 12+)
Get your workout in before you gobble, gobble with your
family and friends. Join the Y for our Annual “Workout
Before You Pig Out” 5K walk/run. Challenge yourself to
the 5K course around our South Dade YMCA Family
Center. All fitness levels welcome.
Time: Thursday, November 22, 7:30am
Entry Fee: $5
FINANCIAL ASSISTANCE
AVAILABLE FOR ALL PROGRAMS
Because everyone deserves
to reach his/her potential.
LOOK FOR MORE EVENTS CELEBRATING
OUR FUTURE FAMILY CENTER!
12. SOUTH DADE YMCA FAMILY CENTER
9355 SW 134 Street, Miami, FL 33176
P 305 254 0310
F 305 234 1016
www.ymcamiami.org
South Dade YMCA Family Center
YMCA OF GREATER MIAMI
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