Fall 2018 Health & Fitness Courses

Zumba
Zumba is the hottest class to hit the fitness world! This hour-long dance-based fitness class is set to international rhythms. No experience in dance or aerobic classes is required and Zumba is open to all fitness levels. This class will help you sculpt a tight mid-section without getting on the floor. Wear sneakers and light clothes. Bring a water bottle!
50061
$70
12 Sessions, MCD 192
Mon., 9/10 - 12/3, 5:45 - 6:45 p.m.
No class 10/8

50062

$70
12 Sessions, MCD 192
Wed., 9/12 - 12/5, 5:45 - 6:45 p.m.
No class 11/21

50063

$70
12 Sessions, MCD 192
Thurs., 9/13 - 12/6, 4:45 - 5:45 p.m.
No class 11/22
Chrissy Sarratori and Lori Hallenbeck of Abs Inc., Instructors

Hi-Lo Aerobics
This is a combination Hi-Lo impact class designed with both men and women in mind. Each class adheres to the exercise guidelines set forth by the American College of Sports Medicine. The one-hour class includes a complete cardiovascular workout and a stretching and strength training component that will tone muscles and burn fat. Routines are set to contemporary music by the original artists. Energize and have fun. This class is designed for all levels - everyone can be successful!
50067
$70
12 Sessions, MCD 192
Mon., 9/10 - 12/3, 7 - 8 p.m.
No class 10/8

51077

$70
12 Sessions, MCD 192
Wed., 9/12 - 12/5, 7 - 8 p.m.
No Class 11/22
Chrissy Sarratori and Lori Hallenbeck of Abs In, Inc. Instructors

Metabolic Blast Bootcamp
Shred fat, sculpt lean muscles, lose inches and gain metabolic power before your day begins! Those who get their workout done before the day kicks off experience increased metabolic burn through the rest of the day, resulting in a whole day's worth of success. This inspiring fitness journey will empower you with an atmosphere of camaraderie and support to achieve noticeable changes using the proven techniques of interval training. Course fee includes $25 materials fee.

What you receive:

  • 36 classes of high-intensity interval training
  • Expert coaching from a nationally-certified personal trainer
  • Nutritional support
  • Weekly food journal
  • Fitness assessment
  • 24-7 online support and individual attention
  • Injury prevention techniques
  • Supercharged motivation
  • Accountability
  • Powerful encouragement
  • An adrenaline kick to start your day that will fire up your metabolism

What you give:

  • Three hours of your time a week
  • 100 percent effort
  • $225 course fee

50068
$225
36 Sessions, MCD 192
Mon., Wed., and Fri., 9/10 - 12/7, 6 - 7 a.m.
No class 10/8, 11/21 & 11/23
Hollan Bonjukian of Tru Fitness, Instructor

Senior S.T.R.O.N.G.
With the inspiration and guidance from a certified personal trainer, you will partake in a fun, encouraging and effective fitness class. Resistance bands, weights, nutritional guidance and a positive attitude will help you achieve greater strength, tone and resilience. Please bring comfortable clothes, sneakers, a towel and a water bottle.
50506
$75
12 Sessions, MCD 192
Mon., 9/10 - 12/3, 1 - 2 p.m.
No class 10/8
Hollan Bonjukian of Tru Fitness, Instructor

Soul and Spirit Running
You don't have to be long and lean to run powerfully with freedom and joy, but you do need the right techniques. Whether you like running or not, this class will give you a whole new toolbox to optimize your body's capacity to run naturally. You will become more efficient with healthy body mechanics, minimalist foot-structured wear, new breathing practices, and tempo to reinvent running as a joyous experience in a non-threatening outdoor setting. You may get faster and more efficient, meet fun-loving friends, and may even get hooked for life on the experience. This is an opportunity to safely explore barefoot running as well. For all levels.
51078
$145
8 Sessions, MCD 192
Tues., 9/11 - 10/30, 6 - 7 a.m.
Hollan Bonjukian of Tru Fitness, Instructor

Burn Your Belly Fat
If body fat has been a continual battle for you, then you may have a metabolic inefficiency. In this class, you will learn how hormones impact your belly fat and how to rewire your hormone messages through sustainable nourishment, bio testing with a glucometer, working with where you are at, and avoiding dieting. Have your meat while enjoying more vegetables than a vegetarian and using fat to burn your fat.

You will receive a clear, clean, paleo, whole foods, mostly plant-based, keto-friendly meal plan; a grocery shopping list; an in-depth discovery of the "Fabulous Five Fats" for metabolic efficiency; the fundamentals of S.M.A.R.T. Carbs (specific metabolic and restorative treats); practical tools and support to replace sugar; and online support.
51107
$45
1 Session, MCD 192
Sun., 9/16, 4 - 6 p.m.
Hollan Bonjukian of Tru Fitness, Instructor

Mindful Movement
A life of integrity and alignment is a life of power. In the same way, muscles that move with integrity and alignment produce a body with power. Science shows us that 70 percent of our health, disease prevention and fitness are determined by our little day-to-day choices, with movement being one of the most crucial. This class is not about moving more, but rethinking how your body was designed to move so that you don't waste your time with mindless movements.

This is a fun, hands-on, workshop-style class that will involve self-testing, demonstrations, practice and practical tools that will reprogram your neck, spine, glutes, knees and toes. Whether you want to become an athlete or merely ward off nagging backache, this class provides the principles that will transform how you use your body.
51080
$45
1 Session, MCD 192
Sun., 10/14, 4 - 6 p.m.
Hollan Bonjukian of Tru Fitness, Instructor

How to Turn Your Office Into a Gym
It's not the hour a day at the gym that makes us strong, lean and fit, but the other eight or more that we spend at work. You don't need to change your job environment, as much as revolutionize how you use it while working. This class will give you the creative tools to think outside the box and target your muscles and heart while becoming more efficient at your tasks. Get out of the gym and into real life to get real fit!
51081
$45
1 Session, MCD 192
Sun., 10/28, 8 - 10 a.m.
Hollan Bonjukian of Tru Fitness, Instructor

Pilates Mat - Beginner
Pilates is a precise method of exercise which focuses on movements designed to lengthen and strengthen the body. This class will focus on the core, and you will practice the controlled movements designed to stretch and strengthen muscles without adding bulk. Just bring a mat (yoga style "sticky" mat works best) and experience what Pilates can do for your body and mind. This class is designed for the beginner Pilates student with little or no experience.
50107
$64
11 Sessions, AMZ 306
Mon., 9/10 - 11/26, 5:15 - 6 p.m.
No class 10/8
Sarah Hoffman of Total Body Trifecta, Instructor

50108
$64

11 Sessions, AMZ 306
Tues., 9/11 - 11/20, 6:30 - 7:15 p.m.
Sarah Hoffman of Total Body Trifecta, Instructor

51076

$64
11 Sessions, AMZ 306
Wed., 9/12 - 11/28, 5:15 - 6 p.m.
No class 11/22
Ellen Ehrlich of Total Body Trifecta, Instructor

Pilates Mat - Intermediate
This course is a continuation of the Pilates method. It will incorporate the basic and intermediate level exercises into a more intense style of class. This class level is appropriate for students who have had at least two semesters (one year) of experience practicing Pilates. Just bring a sticky mat and a 14-inch Pilates Magic Circle (ring).
50109
$64
11 Sessions, AMZ 306
Mon., 9/10 - 11/26, 6:05 - 6:50 p.m.
No class 10/8
Ellen Ehrlich of Total Body Trifecta, Instructor

50110
$64
11 Sessions, AMZ 306
Wed., 9/12 - 11/28, 6:05 - 6:50 p.m.
No class 11/22
Ellen Ehrlich of Total Body Trifecta, Instructor

Ballet Barre
Ballet Barre is a series of movements that strengthen the entire body. It combines the core conditioning associated with Pilates with the flexibility improvements that occur with yoga, plus stability and strength exercises associated with ballet and fitness. This workout incorporates floor work, barre work and standing body weight exercises with the use of light weights, resistance bands and the barre. No previous experience is needed, just bring a set of 2-5 lb. hand weights, a yoga mat and a towel and wear comfortable fitness clothes. This workout is traditionally done barefoot but split sole sneakers or ballet shoes can be worn. Come and try this fun and popular workout!
50685
$64
11 Sessions, AMZ 306
Mon., 9/10 - 11/26, 7 - 7:45 p.m.
No class 10/8
Ellen Ehrlich of Total Body Trifecta, Instructor

Ballet Workout
This class for those with little or no ballet experience was designed to expose participants to the beauty, grace and fluidity of the dance form using exercises modified for a fitness setting. The format includes a moving warmup, stretch, abdominals, floor barre, standing center work, a movement combination, and reverence. We will not use a barre in order to strengthen the core and improve balance. Come experience this new offering! Bring a yoga mat, water, towel, and a set of 3-5 pound hand weights. Fitness attire and sneakers are acceptable. Ballet slippers are optional.
51082
$64
11 Sessions, AMZ 306
Thurs., 9/13 - 11/29, 4:45 - 5:30 p.m.
No class 11/22
Emma Farison of Total Body Trifecta, Instructor

Cardio Kickboxing
Cardio Kickboxing is an hour-long, total body workout designed to improve your cardiovascular endurance with a core of continuous kickboxing combos to work your upper and lower body and your heart. The class begins with a warmup, followed by basic kickboxing moves that become more intense as the class progresses. Modifications will be offered to accommodate all ages and fitness levels. The class ends with a cool down, core strengthening and stretching. Please bring a set of 3-5 lb. hand weights, a mat, towel and water. Get ready to have fun and sweat!
50106
$64
11 Sessions, AMZ 306
Wed., 9/12 - 11/28, 7 - 8 p.m.
No class 11/21
Christine Sultan of Total Body Trifecta, Instructor

Yoga I: Foundations of Practice
This course is of value to students of any age, with or without previous experience in yoga. We will focus patiently on classic postures and breathing exercises to bring balance and well-being to the body, mind and spirit. With the development of physical flexibility and calmness of mind, we also lay the foundations for a rewarding lifelong practice of yoga. Please bring a mat designed for yoga and wear loose, comfortable clothes.
50168
$80
12 Sessions, AMZ 306
Mon., 9/10 - 12/3, 3:30 - 4:30 p.m.
No class 10/8

50169 $80
12 Sessions, AMZ 306
Wed., 9/12 - 12/5, 4 - 5 p.m.
No class 11/21

50453 $80
12 Sessions, AMZ 306
Thurs., 9/13 - 12/6, 5:45 - 6:45 p.m.
No class 11/22
Jeanne Wein, Instructor

Let Your Yoga Dance: Chair Style
In Let Your Yoga Dance, we will combine gentle yoga and user friendly dance with music from around the world. Everyone is welcome! Great for all ages, bodies and abilities. No yoga or dance experience necessary. Chairs are provided for those who want to move from a seated position or take a break. Come join us for some fun, and let your imagination go wild as we awaken our seven energy centers.
51083
$59
9 Sessions, AMZ 306
Tues., 9/18 - 11/20, 4 - 5 p.m.
No class 10/9
Sharon Gavitt, Instructor

Nia
Nia is a cardiovascular wellness class that blends the power of kicks, punches and strikes with the fun of dance and the calming influence of yoga. Nia invigorates your body/ mind/spirit while providing a workout that burns calories, tones muscle and makes you feel great all over! Challenge and indulge yourself in a Nia workout and empower your body/mind/spirit. No previous dance experience is needed. This class will be barefoot or you may bring ballet shoes to wear. Wear comfortable clothes and bring a mat and water to class.
50098
$89
14 Sessions, MCD 192
Tues., 9/11 - 12/11, 5:30 - 6:30 p.m.
Richele Corbo, Instructor

Butts and Guts
Butts and Guts...need it say more? This 45-minute class is all about tightening and toning those troublesome tushies and tummies. The class will focus intensely on ab and glute work that also breaks a sweat and will give you results in inches lost, sculpted spots, and just plain confidence in how you fit in your clothes and carry yourself. Say goodbye to boring crunches and traditional butt lifts. This is a program that changes the way you see your core and backside forever!
50387
$85
10 Sessions, AMZ 306
Tues., 9/11 - 11/13, 5:30 - 6:15 p.m.
Blythe Hurlburt, Instructor

Kettlebells
Want to kick all your fitness goals into high gear? Kettlebells are a Russian strength and conditioning tool that are rapidly taking over the health and fitness world. This workout will help you gain functional strength and muscle definition.

Each kettlebell exercise will be performed for 30 seconds followed by a 10 second rest and repeated for a total of eight times. This form of HIIT (or High Intensity Interval Training) makes the most of your workout time. This fast-paced, heart-pumping workout is great for everyone, since exercises can be modified for every fitness level. The single biggest benefit of kettlebell training is how quickly you can get an effective workout. You can easily train every single muscle in your body in short periods of time, while simultaneously improving your strength, endurance and flexibility. Get your metabolism fired up and feel invincible!

You need an exercise mat, a towel, water bottle and a 5 lb. kettle bell for beginners.
50059
$80
10 Sessions, MCD 192
Thurs., 9/13 - 11/15, 6 - 6:45 p.m.
Lisa Morin of Fitness Professionals On Demand, Instructor

Body Conditioning and Toning
Want to get back in shape but just do not know where to start? Liz Gross is a skilled certified personal trainer who will guide you to feeling and looking your best and offer you substitutions for those exercises that you need to work up to. Remember it is never too late to start an exercise program. Liz will get you on track. You just have to make time for yourself.

This is a fun class set to great music. You will strengthen your body, increase endurance, enhance your breathing and de-stress. You will use your functional skills of daily living and your own body weight to support you in achieving your goals. Body conditioning is aimed at those just getting back into exercise or new to exercise. You will exercise all muscle groups at a healthy pace and with appropriate tools. Body conditioning will increase your flexibility by improving your range of motion, followed by a full-body workout to strengthen your arms and legs, tighten your core and improve cardiovascular endurance. Each class ends with a relaxation sequence that will leave you feeling relaxed, refreshed and refocused. Please bring a mat, water bottle and a set of 1-3 lb. hand weights.
50485
$49
6 Sessions, MCD 192
Mon., 9/17 - 10/29, 4:45 - 5:30 p.m.
No class 10/8

51075 $49

6 sessions, MCD 192
Mon., 11/5 - 12/10, 4:45 - 5:30 p.m.
Liz Gross of Fitness Professionals On Demand,Instructor

Belly Dance is for Everybody
Explore the rich tapestries of the world through belly dancing, a centuries-old dance that teaches women how to move their muscles in a more holistic way to the sound of music, and helps them achieve a softly sculpted physique.

This fun exercise program leaves you feeling creative, confident, healthy and stress-free. The instructor will guide you through the fundamental dance moves, and incorporate the use of silky veils, finger cymbals, and hip scarves adorned with swishing beads, sequins and jingling coins.

You are never too old or too young to learn to belly dance. This course welcomes all students, beginner to advanced. The hippest way to stay fit!
50113
$85
10 Sessions, MCD 192
Tues., 9/11 - 11/13, 6:45 - 7:45 p.m.
Tammy Sanzione of Ayperi-Alizarin Bellydance, Instructor

Tabata: Burn Fat and Get Fit with High Intensity Training
See the difference this training can make in how you look and feel! This class focuses on your core, arms and buttocks. Tabata is a High Intensity Interval Training where you perform an exercise for 30 seconds and then rest for 10, and repeat for a total of eight cycles.

Tabata gives you a total body, heart pumping, aerobic and strength-conditioning workout. This interval-based class combines full-body strength training with high intensity cardio bursts designed to tone your body, improve your endurance and clear your mind. Modifications for all fitness levels are provided.

Tabata is a great class for those who want to lose weight, shape and tone their entire body, as well as for athletes (e.g. runners and cyclists) to build their cardiovascular capacity and increase athletic performance. Bring a light set of hand weights (3-5 lb.), a mat, and a water bottle.
50060
$80
10 Sessions, MCD 192
Sat., 9/22 - 12/1, 8:30 - 9:30 a.m.
No class 11/24
Liz Gross of Fitness Professionals On Demand, Instructor

Get Healthy Knees
Want healthy knees? Learn what works, what doesn't, and why. If you have a knee issue or would like to prevent a knee issue, you may benefit from this class. Learn basic knee anatomy, what tends to go wrong, common treatments, and effective self-care from a physical therapist who helps people eliminate pain, regain health, and return to doing the things they love to do every day. Did you know in order for your knees to go up and down stairs without pain your hips and ankles need to function well in all three planes of motion? Any lack of mobility or stability that occurs can elicit knee pain and injury. Learn these facts and much more!

This four-class series will be part PowerPoint teaching and part live movement education, including Move Without Pain, Total Motion Release, and the MELT Soft Ball Foot Treatment. All movements are done in sitting and standing; no need to get on the floor. Course fee includes $30 materials fee.
51056
$99
4 Sessions, ADM 103
Tues., 11/20 - 12/11, 7 - 8 p.m.
Eileen Kopsaftis of Have Lifelong Wellbeing, Instructor

Get Healthy Shoulders
Want healthy shoulders? Learn what works, what doesn't work, and why. If you have a shoulder issue or would like to prevent a shoulder issue, you may benefit from this class. Learn basic shoulder anatomy, what tends to go wrong, common treatments, and effective self-care from a physical therapist who helps people eliminate pain, regain health, and return to doing the things they love to do every day. Did you know in order for your arm to move your leg rotates first to switch on the muscles that stabilize your shoulder blade for pain-free motion? This all happens in a microsecond. Any lack of mobility or stability that occurs in that chain reaction can elicit shoulder pain and injury. Learn these facts and much more!

This six-class series will be part PowerPoint teaching and part live movement education, including Total Motion Release, Move Without Pain, and the MELT Soft Ball Hand Treatment. All movements are done in sitting and standing; no need to get on the floor. Course fee includes $30 materials fee.
51054
$130
6 Sessions, ADM 104
Tues., 9/11 - 10/16, 7 - 8 p.m.
Eileen Kopsaftis of Have Lifelong Wellbeing, Instructor

Qigong
Qigong is an ancient Chinese self-care healing practice which uses gentle movement, breath, meditation and self-massage to improve the overall wellness of body and mind. In this class, experience the power of this practice and learn a self-healing method that reduces stress and calms the mind while increasing flexibility, vitality and happiness. Leading hospitals refer to Qigong as "meditation and medication in motion." This ancient practice can prevent and ease aches and pains and assist with the healing and recovery of acute and chronic conditions. Qigong can be done standing, sitting, lying down or in the mind's eye. Please wear soft-soled shoes. Course fee includes $3 materials fee.
51053
$49
6 Sessions, AMZ 306
Mon., 9/17 - 10/29, 1:30 - 2:45 p.m.
No class 10/8
Diana Wells, Instructor

Wing Chun Kung Fu: A Practical System of Self-Defense
Learn the style that Bruce Lee started with! Wing Chun Kung Fu is a close-range combat system that favors speed and sensitivity over strength. Instructor Steve Grogan has been training in this system since 1995, and now he wants to share its beauty and simplicity with you.

This course has been split into three two-hour sessions, with Steve walking you through features of Wing Chun that progress from beginner level to the start of intermediate material. In session one, you'll learn about the principles that make the system work, like centerline theory and economy of motion. For session two, Steve will walk through the first form and show you real-world, street-combat applications for each technique. In our final session, you will be introduced to Chi Sao (Wing Chun's version of sparring) and some advanced techniques.

By the end of this course, you will have a well-rounded understanding of how Wing Chun is structured, and you will be able to understand why it is called "a practical system of self-defense."
50878
$35
3 Sessions, MCD 192
Sat., 10/20 - 11/3, 10 a.m. - Noon
Steve Grogan, Instructor

Introduction to MELT Away Pain
If you have pain, it is possible that your connective tissue needs repair. Are you uncomfortable laying on your back or finding a comfortable position in which to sleep? This can be a sign you have imbalances in your masses (parts touching the floor) and spaces (parts off the floor). The MELT Method™ rebalances you to help allow pain-free function and positioning.

This class will introduce you to MELT techniques that restore postural balance and symmetry, decompress joints, and release fascial lines, and is taught by an expert who has seen her patients benefit in profound ways.

An official MELT™ Soft Foam Roller and MELT™ Soft Ball will be provided for use during class at no cost. The MELT Method™ has appeared on shows hosted by Dr. Oz and Rachel Ray.

Participants must have the physical ability to get on and off the floor. Students are required to bring their own yoga or exercise mat and a water bottle. Wear comfortable clothing.
51055
$35
1 Session, AMZ 306
Thurs., 9/13, 7 - 8:30 p.m.
Eileen Kopsaftis of Have LIfelong Wellbeing, Instructor

Nourish Your Body for a Pain-Free Life
Learn how to improve your health and reduce or eliminate pain in ways you never imagined while enjoying a delicious four-course meal at each class (recipes provided). Learn from an expert trained by Wellness Forum Institute for Health Studies. A written manual, including all references and resources, is provided.

Are you aware that what you put in your mouth can either promote or fight chronic pain conditions? You just need to know which ones. Discover the relationship between disease and food, science-based facts about nutrition (not fads), food basics, what promotes disease and what fights disease, what really creates body fat, and much more.

Class participants may decrease their degenerative disease risk scores in just a few weeks. The most common result reported is that pain stops or is greatly reduced. You will be well-fed, informed, and empowered for lifelong wellbeing! Course fee includes $45 materials fee.
50510
$135
3 Sessions, ADM 106
Wed., 10/31 - 11/14, 6 - 9 p.m.
Eileen Kopsaftis of Have LIfelong Wellbeing, Instructor

MELT for Pain, Grip, Balance, and Gait
MELT can improve your golf swing or help with other swinging sports, like tennis, or baseball. It can also improve your balance. Pain or decreased sensation can be caused by an inefficient neurofascial system, and chronic pain and dysfunction are the result.

The MELT Method™ is a unique approach that brings your body back to a more ideal state of balance. You will use specialized small balls to decompress the joints in your feet and hands as well as hydrate and lengthen your fascial lines. This can change how your knees, low back, and neck feel as well as improve your grip, your balance, and how you walk.

This class will be taught in a three-session series by an expert.

Please bring a water bottle and wear comfortable clothing. Be prepared to remove your shoes. Course fee includes $30 materials fee.
51057: $90
51102*: $60
*Choose 51102 if you have MELT hand and foot kit.
3 Sessions, ADM 103
Tues., 10/30 - 11/13, 7 - 8 p.m.
Eileen Kopsaftis of Have LIfelong Wellbeing, Instructor

MELT Away Your Back Pain
Learn how to release and realign your body to help resolve back, hip, shoulder, and neck pain without drugs. If you have pain it is possible that your connective tissue needs repair. If you are uncomfortable laying on your back or unable to find a comfortable position in which to sleep, you may have imbalances in your masses (parts touching the floor) and spaces (parts off the floor). This class series will teach you, step by step, the 4-Week MELT Back Pain Treatment Plan.

You will use a specialized MELT soft foam roller and MELT Soft Ball to perform specific techniques that create global, lasting changes in your body. The course is taught by an expert who has seen her patients benefit in profound ways.

Participants must have the physical ability to get on and off the floor. Students are required to bring their own yoga or exercise mat and a water bottle. Wear comfortable clothing. Course fee includes $70 materials fee.
50507: $135
50512*: $65
*Choose 50512 if you have a MELT soft roller.
4 Sessions, AMZ 306
Thurs., 9/20 - 10/11, 7 - 8 p.m.
Eileen Kopsaftis of Have LIfelong Wellbeing, Instructor

Get in Touch

Community and Professional Education

Guenther Enrollment Services Center, Room 252

Fax: (518) 629-8103

Regular Hours: Monday - Friday, 8 a.m. - 5 p.m.
Summer Hours: Monday - Friday, 8 a.m. - 4 p.m.
(excluding college holidays and vacations)