Take advantage of our
Personal Training Program.
Certified trainers are committed
to helping you reach your goals!

Questions?
Contact Health & Wellness Director,
Mark Graham at (203) 269-4497, ex 24.

GET ME STARTED We’ve put together a two day one-on-one program at a terrific value to help you get started on your path to reaching your fitness goals! This two day one-on-one training will meet two fitness goals: On Day One of the program, your trainer will assess your current fitness levels for cardiovascular fitness, muscular endurance, core strength, and flexibility. On Day Two, you will receive a comprehensive fitness report and, together with your personal trainer, build a fitness program which best builds on your fitness strengths and addresses your relative weaknesses. No more generic, carbon copy exercise routines for you! YMCA Members: $89 Community Participants: $119

This Holiday Season, let the Wallingford Family YMCA offer you the gift of health! Join the YMCA by January 31st and receive a Free Get Me Started Personal Training Package (normally $89) PLUS A FREE Nutritional Analysis and 15-minute consultation with our Certified Nutrition Manager!!   TRAINING PACKAGES Each session is based on your goals working with a variety of exercise tools including balls, bands, bars, free weights and resistance machines. Choose from several packages.

Nutrition Conseling

Good health is not just about fitness, so we offer nutrition counseling for groups and
for individuals. In our group setting, you will receive professional instruction on nutrition,
menu planning, a personalized fitness plan, and stress reduction techniques.
One-on-one counseling will start with an initial nutrition analysis to allow us to
individualize our program to meet your needs.

Healthy Balance Group Program

This is a wellness program that addresses the health of the mind, body, and spirit. It is an 8-week session that includes 8 weekly group classes and 3 individual appointments. You will receive:

• A personalized exercise program designed to help you meet your fitness goals!
• A textbook with menu plans and recipes plus a lifestyle journal (a $25 value!)
• Computerized diet analysis software to analyze your eating patterns (a $15 value!)
• A better understanding of the impact of stress on health and ways to control or eliminate stress
• A total lifestyle management plan that comes with a permanent partner in
  your quest for health – the YMCA!!

New Session starts Tuesday, January 19th, 2010, 12-1 pm

Classes limited to 10 participants. Sign up at the Welcome Center now to reserve your spot!

YMCA Members $239 | Community Participants $299*

*Price includes a 3-month membership!

Nutrition Basics
Learn the basics of good nutrition! You will receive an initial computerized nutrition assessment. This will be used to generate: recommended calories, proportional carbohydrate, protein and fat intake, based on your body measurements, activity level and other data. Also, you’ll leave with a sample menu plan to match your dietary needs and goals.
$25 members
$30 community participants

Nutrition Diet Analysis
For this two-part counseling, you’ll start with Nutrition Basics, then keep a food journal for 5 days. Your Nutrition Manager will generate a detailed computer analysis of your diet. You’ll receive both actual and recommended amounts of micronutrients, energy nutrients, amino acids, and more!
$75 members
$95 community participants

Healthy Balance One-on-One
Individualize our 8-week Healthy Balance Program to meet your needs. For 10 weeks, one hour each week, you’ll meet with our Nutrition Manager to keep you on task, and to teach you all you need to know about nutrition, fitness, and stress management. Includes $40 start-up supplies.
$395

Personal Training & Nutrition Combinaton Packages

Not sure of where to start? You can combine our personal training and nutrition
counseling when you purchase any of our 5, 10, or 20-session training packages, or
you can choose from one of our specially priced packages!

Get Me Started Fitness & Nutrition
Get a fresh start with your exercise program and your nutrition habits by combining
Get Me Started and Nutrition Basics.
$99 members | $129 Community Participants

Total Wellness
Let us take you all the way to Total Fitness! For a full 10 weeks, we’ll keep you on track to reach your goals. Every week, you’ll meet with a personal trainer who will keep you challenged with a workout that changes as your body becomes stronger. In addition, you’ll have weekly meetings with our Nutrition Manager to take you through the Healthy Balance training, teaching you all you need to know about good nutrition and keeping you focused on healthy dietary habits.

$750 members
$975* community participants
*includes a free 3-month membership if purchased by January 31st, 2010

WHAT IS     PERSONAL TRAINING?
Many people think of personal training as little more than “a gym guy” demonstrating the equipment.   Real personal training is much more!
Real personal training starts with a comprehensive medical screening and fitness assessment. The fitness assessment includes establishing a baseline fitness level for muscular endurance and strength, cardiovascular fitness, flexibility and body composition.
You will gain an accurate understanding of areas of relative strength as well as how you rate for your age and gender. This baseline information guides you and your trainer as you develop an individualized fitness plan. Without this kind of comprehensive fitness assessment, your fitness goals are necessarily vague and not based on realistic goals and information.
	As part of your initial sessions, you will also review dietary and lifestyle issues which may be sabotaging your fitness success. We will help you understand general information about how, how often and how much you should be eating and may suggest supplementation for specific needs. If helpful, we can refer you to a skilled Nutritionist or Dietitian who can offer guidance in more detail.
Next, you and your trainer will identify your goals and begin to develop an initial fitness program. You will learn more than you expect about not only how to perform specific exercises correctly, but how to sequence exercises, how to vary the frequency, tempo, and intensity of resistance in order to prioritize specific goals.
Success in fitness requires that you understand thoroughly how your body builds muscle, tone, and develops cardiovascular endurance and flexibility.
	You and your trainer will negotiate the best ways to challenge you and to hold you accountable for pursuing your fitness goals. Everyone starts out intending to get into their best shape, but 9 out of 10 fail!
Some of this failure is attributable to a lack of fitness knowledge, some to an undisciplined lifestyle, some to setting unrealistic goals. But mostly, failure is due to a lack of accountability and the individual drops out before establishing a fitness lifestyle. This is one of the areas where a skilled trainer can help the most. Think of all the false starts you’ve had. Did you intend to fail? Of course not! But who was around to hold you accountable?
Part of the job of a personal trainer is to lend you the motivation, courage, and discipline you need to get through the days when you just don’t feel like working out.
All this is just a beginning! As you continue to exercise, your body will eventually plateau and stop making gains from your original program. Your trainer will help you to monitor, cycle and vary your workout to minimize these “stuck” times.
IN SUMMARY...
You just can’t expect to get the same fitness results without working with a trainer. Your chances of sticking with your personal fitness commitment are greatly improved by having a skilled personal trainer to help keep you on track!
Start today! Call Health and Wellness Director, Mark Graham for an appointment. (203) 269-4497, ext 24. See "Get Me Started!" course.

Personal Training

Now that you’ve started on your path to success, let us help you reach your goals. Whether you’re new to fitness or you’re experienced and are looking for a challenge, our personal trainers will design training programs just for you, and will work with you one-on-one to maximize results.

*includes a free 3-month membership if purchased by January 31st, 2010

Questions about getting started with a personal training program?
Contact Health and Wellness Director, Mark Graham,
at (203) 269-4497, extension 24.