Adult Fitness

Ballroom Dancing 101

Instructors:  Megan Dinan & David Peets | Course #1474

Learn the fundamentals of dancing with a partner! This four week course will offer tips to becoming a good leader or follower and the basics of the Tango, Samba, Rhumba, ChaCha, and Waltz. No dance experience is required. Requirements: Shoes with a small heel and smooth sole are suggested. Sneakers and sandals are not recommended.

M | 2/27-3/26 | 7:00-8:00 p.m. | Knowles MPR | 4x | $35
No Class 3/12

Swingin' On the Dance Floor

Instructors: Megan Dinan &  David Peets | Course #1533

Whether you think of it as the Jitterbug, Jive, East Coast Swing or Lindy Hop, Swing is an energetic dance style which incorporates swivels, air steps, kicks, rhythmic footwork, and turns. This down low, bent knees, open arms dance form originated in the 1930s and has evolved over time. It is now danced all over the world. Since swing rhythms exist in all types of music genres many music styles are perfectly acceptable for swing dancing. You’ll learn basic movements and dance floor etiquette in this beginner’s course. Come on out and learn to swing dance – you never need a partner, you’ll get some exercise, and best of all, it’s fun!

M | 4/16-5/7 | 7:00-8:00 p.m. | Knowles MPR | 4x | $35

Dance Fitness

Instructor: Violet Washburn | Course #1534

If you hate to workout but want to get fit try Dance Fitness. By combining exercise and dance you will engage in healthy activity while having fun and losing weight. Mixtures of various dance forms and an assortment of music will be incorporated along with easy choreography designed for you to pick up steps as you learn. Move with the beat, lose yourself in the rhythm, and enjoy this cardiovascular workout.

Registration for this course is closed.
T | 1/31-4/24 | 5:00-6:00 p.m. | MR Dance Studio | 10x | $49
No Class 2/21, 3/13, 4/10

Yoga and Pilates

Instructor: Julia Rapczynski | Course #1497

Try Yoga and Pilates for an energizing workout that is also relaxing. Designed to strengthen and lengthen muscles, these exercises promote the fitness elements of balance, endurance, and flexibility. Requirements: Please bring a mat for floor work and the Pilates Mini-Ball, if desired. The Pilates Mini-Ball is nine inches in diameter and can be ordered online from www.fitball.com or a similar item can be purchased from local stores. It is recommended but not required.

Th | 1/19-5/3 | 4:45-5:45 p.m. | VH Labyrinth Room | 12x | $79
No Class 2/16, 2/23, 3/15, 4/12

Yoga for Muscle and Bone Strength

Instructor: Paula Youmell | Course #1517

As your body ages your muscle tissue and bone mass tend to deteriorate.  Incorporating yoga into your exercise routine can help you prevent bone loss as well as maintain and reverse bone density.  Explore a beginner's yoga approach for women and men of any age, with Paula Youmell, certified Health and Physical Education teacher and Personal Trainer, who will guide you through poses geared toward improving muscle and bone strength while promoting a deep feeling of relaxation and peace.  Requirements:  Please bring a mat for floor work and wear comfortable clothing.

W | 2/8-3/28 | 11:30 a.m.-12:30 p.m. | MR Dance Studio | 7x | $69
No Class 2/22

Hatha Yoga

Instructor: Shannon Miller | Course #1039

Rejuvenate your whole being by bringing yoga into your daily life. Meditation and breath work will set the stage for a relaxing experience while certified Yoga Instructor Shannon Miller will teach you how to increase strength, flexibility, balance, and coordination by incorporating elements of sun salutations and posture flows. In an environment of safety and respect this invigorating class will encourage you to listen to your own body for guidance and allow you to work at whatever level is appropriate for you.  Requirements:  Please wear loose comfortable clothing in which you can move freely. A mat, blanket, or towel would be helpful.  Maximum of 20 students.

Registration for this course is closed.
W | 2/1-4/25 | 5:45-7:00 p.m. | MR Dance Studio | 10x | $79
No Class 2/22, 3/14, 4/11

Power Yoga Strength with Weights (2-5 lbs)

Instructor: Sharmain van Blommestein | Course #1511

Relax from the stress of the day and also benefit from the work out in this Strength Training class that incorporates Power Yoga, Pilates, weight training, stretching, and relaxation techniques. This class will focus on relieving stress and developing muscular strength and endurance by doing yoga poses with the use of hand-weights of 2-5 lbs. (you can bring a maximum of 8 lbs. or whatever is comfortable for you). The class will include warm up, workout, and cool down sections and will focus on resistance training while doing yoga poses to help strengthen and stretch muscles, maintain good posture and balance, and most of all develop lean body mass. The class will end with a relaxation section that will eventually leave you feeling totally relaxed with the benefits of an intense workout. Join Sharmain van Blommestein, YogaFit® certified Instructor and SUNY Potsdam English Professor, who will help guide you through these strengthening yoga poses and discover the benefits of this powerful workout.  Requirements:  Please bring a yoga mat and 2-5 lb. weights. Optional: You can bring two sets of different weights if you like, for example a set of 3 lb. weights and a set of 5 lb. weights to interchange during the workout.

W | 2/15-4/25 | 4:30-5:30 p.m. | VH Labyrinth Room | 10x | $59
No Class 3/14

Kundalini Yoga (New)

Instructor: Gurumantra Kaur | Course #1541

Kundalini Yoga is a way to exercise your mind, body and spirit. It enables you to reach a higher state of awareness, emotional stability, and strength by using several techniques. These include breathing techniques (pranayama), posture-sets (kriyas), meditation, body locks (bhandas), hand gestures (mudras), chanting (mantras) and visualization. This is an intensive practice, done by beginners to advanced persons.  Requirements:  Ages 15+.  Wear comfortable clothing, bring a yoga mat, bottled water, and a cushion and/or blanket if desired. For more information on Kundalini Yoga with Gurumantra Kaur visit www.yogistrong.com.

Registration for this course is closed.
M | 2/6-4/30 | 5:45-7:00 p.m. | MR Dance Studio | 10x | $99
No Class 2/20, 3/12, 4/9

Couples Yoga (New)

Instructor:  Julia Rapczynksi | Course #1210

Experience a unique non-verbal technique to strengthen your bond with a companion in couples yoga. Guided by Yoga Flight Teacher, AFAA Personal Trainer and Fitness Counselor, and NYS Licensed Mental Health Counselor Julia Rapczynski, you’ll engage in partner yoga poses to promote connection, trust, and open communication. This two-hour workshop will provide you with the knowledge to develop a routine you can utilize on your own to support and care for one another. Partners will mirror and complement each other while building strength and flexibility in deeper and more effective ways than can be accomplished alone. This workshop is designed for both individuals who are completely new to yoga or are looking to explore yoga in a new way. Share this experience with a spouse, friend, sibling, parent or anyone open to sharing a new experience with you. Learn and grow together and enhance your relationship by connecting through yoga! Participants wishing to bring their own yoga mats may do so.

Registration for this course is closed.
Sa | 2/11 | 10:00 a.m.-Noon | VH Labyrinth Room | 2-hr. workshop | $45/couple

Indoor Cycling

Instructor: Jason Schreer | Course #1508

If you're a serious road or mountain cyclist, indoor cycling is a great way to keep up your fitness throughout the winter. Join Jason Schreer, certified Mad Dogg® spinning instructor and USA Cycling licensed road cyclist during each music-filled, one-hour workout. As someone who competes in bike races, Jason has found that indoor cycling greatly improves climbing strength and endurance, as well as balance while pedaling out of the saddle...and what cyclist doesn't need an improvement in these areas?  Joining an indoor cycling class can also be more entertaining than pedaling on a trainer in front of your TV! Jason's profiles will be designed to push your limits so experienced spinners will enjoy the high intensity classes, but beginners are welcome too - that's the beauty of stationary bikes...everyone will start and end together and you can always ride at your own pace.

Registration for this course is closed.
M/W | 1/23-3/7 | 5:15-6:15 p.m. | MX Dance Studio | 12x | $85
No Class 2/20, 2/22

 

Zumba®

Instructor: Alana DeStefano | Course #1519

Get on board with the hottest new fitness craze! The Zumba® workout merges Latin music with interval and resistance training for an exhilarating and enjoyable workout routine. Each one-hour workout of calorie-burning and body-energizing moves will offer you entertainment and fun. Join the Zumba Fitness-Party™ today! No dance experience required.  

T/Th | 5:30-6:15 p.m. | MR Gym | 10x | $49

Sec. I  | 1/31-3/8
No Class 2/21, 2/23

Sec. II | 3/27-5/3
No Class 4/10, 4/12

Deep Water Jogging

Instructor: Tracy Sharlow | Course #1446

Whether you are looking to improve your overall fitness level, lose weight, rehabilitate an injury, enhance your current training plan, or simply exercise in a manner that land-based exercise will not allow you, working out in deep water is beneficial. Originally designed as an alternative exercise for injured runners, Deep Water Jogging (DWJ) can be performed by anyone regardless of age or current fitness level. The non-impact nature of DWJ provides a high level aerobic workout – without the jarring effect of land-based exercise.  Requirements:  Swimming is not a requirement for participation in DWJ, as flotation devices are used to enable participants to exercise safely while maintaining proper running form in the water. An Aqua Jogger belt is required and can be purchased through http://www.gophersport.com for approximately $35.

Registration for this section is closed.
Sec. I   | T/Th |  1/31-3/8 |  4:30-5:30 p.m. | MR Pool | 10x | $55
No Class 2/21, 2/23

Sec. II  | T/Th |  3/27-5/3 |  4:30-5:30 p.m. | MR Pool | 10x | $55
No Class 4/10, 4/12

Aquatic Fitness

Instructor: Lois Jenne | Course #1047

Get your aerobic workout in the water! This course is designed to give a cardio-respiratory workout which will increase endurance and strength with little-to-no impact. This is an excellent exercise opportunity for individuals with chronic pain and/or arthritis. Classes will include a warm-up and a stretching segment to increase flexibility, an aerobic workout to improve cardiovascular health and several different toning segments that focus on the abdominal, lower and upper body areas. All of the exercises will help improve coordination. Excellent for getting and staying fit, as well as cross-training for other sports. Each participant works at his or her own fitness level which makes it a great workout for everyone! Workouts in the water are excellent for pregnant women and new moms, too. Please note: Some refinement of basic swimming skills may be provided, but non-swimmers are welcome.

Winter Sessions
M/W/F   | 1/2-1/18  |  MR Pool  | 8x  | $39

Sec. I    | 3:30-4:30 p.m.   Registration for this section is closed.

Sec. II   | 4:45-5:45 p.m. 

M/W/F   | 1/2-1/27  |  MR Pool  | 12x  | $59*

Sec. IX  | 7:30-8:30 a.m.  Registration for this section is closed.

*Participants may attend Section IX two days each week for $39.

Afternoon Sessions
M/W/F   | 1/30-3/21 |  MR Pool | 20x | $89
No Class 3/12, 3/14, 3/16

Sec. III  | 3:30-4:30 p.m. 

Sec. IV  | 4:45-5:45 p.m.  

M/W/F   | 4/2-5/11  | MR Pool   | 16x  | $75
No Class 4/6, 4/9

Sec. V   | 3:30-4:30 p.m.

Sec. VI  | 4:45-5:45 p.m.

Morning Sessions
M/W/F    | 1/30-3/21 | MR Pool | 20x | $89*
No Class 3/12, 3/14, 3/16

Sec. VII  | 7:30-8:30 a.m.  

*Participants may attend Section VII two days each week for $69.

M/W/F    | 4/2-5/11   | MR Pool  | 16x | $75*
No Class 4/6, 4/9

Sec. VIII | 7:30-8:30 a.m.

*Participants may attend Section VIII two days each week for $59.

Adaptive Water Exercise

Instructor: Tracy Sharlow  | Course #1513

If you suffer chronic pain, the warm water at Merritt Hall Pool will help facilitate muscle relaxation and decrease joint pain and stiffness. This nonclinical-based aquatics class is specifically designed for people living with diagnoses such as fibromyalgia and arthritis. You'll have the opportunity to participate in a recreational group activity where you may experience improved muscle strength, coordination, and endurance. Tracy Sharlow, certified PE /Adapted PE Teacher and lifeguard will utilize a gentle approach following the concepts used by the Arthritis Foundation to help guide you through activities in the water that will help you manage your pain and increase your ability to perform daily tasks. Merritt Hall Pool is equipped with a specialty lift and therapy stairs to accommodate persons with limited mobility. Both swimmers and non-swimmers are welcome; specialized equipment will be made available for the non-swimmer.  Requirements:  A health release form will be provided at registration that must be completed by your doctor and given to the instructor at the first session.

Sec. I   | T/Th | 1/31-3/8 |  5:30-6:30 p.m. | MR Pool | 10x | $55
No Class 2/21, 2/23

Sec. II  | T/Th | 3/27-5/3 |  5:30-6:30 p.m. | MR Pool | 10x | $55
No Class 4/10, 4/12

TABATA - Efficient, Effective, Fast & Intense

Instructor: Andrea Malik | Course #1523

Save time and get fit with TABATA by burning more calories and fat in less time than any other form of traditional exercise. Intense interval training raises the body’s metabolic rate long after the exercise session is over, resulting in post workout fat loss. Body weight exercises such as pushups, abdominal exercises, squats, and lunges will be incorporated.  TABATA is a very intense form of interval training: short high-energy bursts of exercise – 20 seconds followed by a short 10 second rest. This is not a class for the weak hearted (literally!). To get results you need to work hard but each person will start where they can and work within their own fitness ability. Classes consist of a 5-10 minute warm-up with a blend of dynamic joint mobility exercises, followed by the TABATA workout, ending with a brief cool down. (If you would like an extended stretching and relaxation session after this extreme workout, then take TABATA Espresso Blend, recommended to prevent 'day after pain' and to promote general well being.)

TABATA

M/W | 1/16-3/28 | 6:00-6:35 p.m. | MR Gym | 18x | $55*
No Class 2/6, 2/8, 2/13, 2/15

TABATA Decaf
If you’ve already worked out and want to finish off the day with deep relaxing stretches and gentle qigong or meditation exercises join TABATA participants for 30-minutes to develop flexibility, health, tranquility, and peace in mind, body and spirit.

M/W | 1/16-3/28 | 6:35-7:00 p.m. | MR Gym | 18x | $55*
No Class 2/6, 2/8, 2/13, 2/15

TABATA Espresso Blend
This full-hour workout includes TABATA plus TABATA DECAF – an extra half hour of deep, relaxed stretching and gentle qigong or meditation exercises.

M/W | 1/16-3/28 | 6:00-7:00 p.m. | MR Gym | 18x | $99**
No Class 2/6, 2/8, 2/13, 2/15

*Participants may attend one day each week for $29.
**Participants may attend one day each week for $55.

The Perfect Blend: Yoga, Martial Arts and Qigong

Instructor: Andrea Malik | Course #1433

The Perfect Blend is a unique synergy of three disciplines to balance the body, mind, and spirit. Class will consist of 20 minutes of yoga to deeply stretch the body followed by 20 minutes of basic martial arts techniques to build aerobic strength, endurance, and graceful power. Classes end with 20 minutes of Qigong–gentle flowing movement and meditation for self healing, relaxation, and development of a tranquil, quiet mind. In a single 60-minute session, participants will experience the effects of an intense but low impact total-body cardio workout, including strength, flexibility, and mental focusing techniques – the perfect blend!  Requirements:  No experience required and all fitness levels accommodated. Fitness mat recommended (but not required) and may be purchased at a separate cost through the instructor.

Registration for this course is closed.
M/W | 1/16-3/28 | 7:10-8:10 p.m. | MR Gym | 18x | $99*
No Class 2/6, 2/8, 2/13, 2/15 

*Participants may attend one day each week for $55.

Tae Kwon Do

Instructor: Andrea Malik | Course #1043

The ultimate in self defense, flexibility, physical fitness, and mental discipline, Tae Kwon Do, literally meaning “the art or way of kicking and punching,” is a dynamic Korean martial art system utilizing both hands and feet as weapons. Much more than a fighting skill, training develops a general sense of physical and mental well-being in addition to promoting self-confidence and control, respect, and an indomitable spirit. Classes consist of meditation, scientifically developed stretching, strength, coordination, and balance training, as well as a wide variety of kicking, blocking, and punching drills incorporating the use of partners and targets, sparring self-defense, and traditional form work.  Requirements:  Ages 15 years to adult. Uniforms are required and are available through the instructor at an additional cost. At the end of the semester, to those who are eligible, there is an additional fee for testing.

T/Th | 1/17-5/1 | 7:30-9:00 p.m. | MR Gym | 21x | $125
No Class 2/7, 2/9, 2/14, 2/16, 4/5, 4/12, 4/19, 4/26

Summer Session (Jr. & Adult combined)
T/Th | 5/8-7/24 | 6:00-8:00 p.m. | MR Gym | 21x | $135
No Class 5/29, 7/19

Tai Chi Chuan

Instructor: Tom Sokol | Course #1434

Tai Chi Chuan is an ancient Chinese Exercise and Martial System for health and self-defense. Beginners will learn a special Short Form as well as some basic two-person drills. Advanced students will work on the Long Form as well as two-person drills and weapons forms.  Both classes utilize Qi Gong warm-up exercises, standing meditation, and music to help focus the mind. Beginner classes will meet for 60 minutes, while Advanced classes meet for 90 minutes.

Session I
Beginners:  Part I

Sec. I | M/W  | 1/23-2/29 | 6:30-7:30 p.m. | MX Dance Studio | 12x | $85

Advanced
Sec. II | T/Th | 1/24-3/1   | 6:00-7:30 p.m. | MX Dance Studio | 12x | $115

Session II
Beginners:  Part II

Sec. III | M/W | 3/19-4/30 | 6:30-7:30 p.m. | MX Dance Studio | 12x | $85
No Class 4/9

Requirement:  Beginners Part I is a prerequisite for this course. 

Advanced
Sec. IV | T/Th | 3/20-5/1 | 6:00-7:30 p.m.  | MX Dance Studio | 12x | $115
No Class 5/1

Noontime Fitness

Instructor: Julia Rapczynski | Course #1034

Physical activity improves fitness and exercise can lift your spirits. Invest a couple of lunch hours each week and you will look and feel great!  Stay  motivated and energized with noontime interval training which alternates between aerobic exercises and resistance training to elevate your heart rate and increase the calorie burn.  Requirements:  Please bring a mat for floor work and a set of hand-held weights (2 to 5 lbs.).  Please note:  Merritt Hall locker rooms are not available for use during this class.

Sec. I  | M/F | 1/23-4/2 | 12:10-12:55 p.m. | MR Gym | 16x | $69*
No Class 1/30, 2/20, 2/24, 3/12, 3/16

Sec. II | M/F | 4/16-6/4 | 12:10-12:55 p.m. | MR Gym | 14x | $59**
No Class 5/28

*Participants may attend one day each week for $35.
**Participants may attend one day each week for $29.

Alexander Technique

Instructor:  Beth Robinson | Course #1411

Are you an athlete or a performer, do you suffer panic attacks, or experience back pain? If so, this course could be for you! The Alexander Technique has been known to reduce stress, alleviate pain, improve breathing and stamina, and aid in exercising proper vocal technique and tone. In this introductory class you’ll discover a means to improved balance and coordination, lightness of movement, and increased mobility using the Alexander Technique. Beth Robinson will teach you how every day movements such as sitting down, standing up, and walking may create unnecessary tension in your body. Through increased awareness and gentle hands-on guidance from the teacher, you can create the possibility for change by recognizing and even undoing habits that often lead to strain and stress.  Each session will include both group and individual attention. Improve your posture, stress management abilities, and well-being through the Alexander Technique!  Requirements:  Ages teen – adult. Participants should wear comfortable clothing.

W | 2/1-2/15 | 7:00-8:30 p.m. | MX Free Exercise Room | 3x | $45