Wellness Center
Must be 18 or complete orientation to use the Wellness Center.  All ages may use the track.

Equipment
We have the widest variety and the most cardio and strength training equipment to help you reach your health and fitness goals. 

Cardio equipment includes LifeFitness Treadmills, Elliptical, Summit Trainer,
Matrix Treadmills and Climbmill, StarTrac Treadmills, CrossTrainers, Incline Trainers,Bicycles, Recumbent Bicycles, Precor Elliptical Trainers, Concept2 Rowers, Nu-Step Recumbent Steppers, SciFit Recumbent Stepper, and Airdyne Bicycles. We have FreeMotion and Epic lines of select strength training equipment to get a complete total body workout. Our free weight area offers dumbbells, bench press, sled, drop platform, bumper weights, squat cage, half rack and a variety of benches to make the most of your resistance training. We have large stretching mats, physioballs, medicine balls, bands, foam rollers, bosu balls and kettlebells located in our functional training studio.

Wellness Coach Hours
Monday - Thursday:  6:00-10:00AM & 4:00-9:00PM
Friday6:00-10:00AM & 4:00-8:00PM
Saturday:  10:00AM-3:00PM


Orientations
Adult/Family Orientation - Free with Membership

A certified Wellness Coach will provide a Wellness Center orientation to familiarize you with the strength training and cardio machines.  We provide a safe, effective and easy to understand workout program.  Stop by the Wellness Center Desk to setup an appointment or call Stephanie, Wellness Director, at 715-362-9622, ext. 113.

Teen Orientation - Free with Membership
For ages 12-17, A Certified Wellness Coach will show teen members how to use the Wellness Center equipment properly and safely.  The teen will learn how to build a healthy routine including cardio training, strength training and flexibility.  Basic concept of healthy hydration and nutrition are also discussed.  Teens 14 and up are allowed to use the free weights.  Stop by the Wellness Center Desk to setup an appointment or call Stephanie, Wellness Director, at 715-362-9622, ext. 113.

12 Week Fit For Life
New Year in the New You

February 13 - May 13
An extensive 12-week program focusing on the intrinsic benefits of physical activity and promoting lifelong wellness. Through this program, participants are given the tools to make successful long term changes in their health and well being. Instructors work with participants to set individual goals and objectives, achieve wellness goal and objectives, achieve wellness goals, recognize and overcome barriers to regular exercise and maintain motivation. The Fit For Life Program is designed for any level exercise participant and those who need a commitment to scheduled exercise. Personal trainers help educate and motivate participants with cardio-strength boot camps,weekly workouts and weekly weigh-ins. Dr. Wendy Henrichs will provide weekly wellness lectures that include the tools for lifelong weight and stress management. Get into fitness and join the Fit For Life team.
Applications due February 6.
$299 Members/$399 General Public
Fit For Life 12 Week Application

Fit For Life Flyer


Personal Training
Whether you're trying to lose a few pounds, compete in a fitness event or just get healthier, our Certified Personal Trainers have the knowledge and skills to help you reach your goals.  They will tailor a program to your specific needs, wants and goals to provide the coaching and motivation you need to succeed.  The Certified Personal Trainers will assess your goals and support your path to a healthy lifestyle.

Transform Your Spirit, Mind & Body *$99
Need some direction or don't know where to start?  The Transform Personal Training Package will help you get started! 
For $99, meet with a YMCA Certified Personal Trainer and receive:
30 Minute Motivator
Session Quantity            Member Cost               General Public
1 session                        $28                             $40
4 sessions                       $27/108                      $39/156
8 Sessions                       $26/208                      $38/304
12 Sessions                     $25/300                      $37/444
20 Sessions                     $24/480                      $36/720

60 Minute Motivator
Session Quantity            Member Cost                 General Public
1 session                       $44                                $70
4 sessions                      $42/168                         $68/272
8 Sessions                     $40/320                          $66/528

To schedule an appointment, contact Stephanie Ruckheim, Wellness Director, at 715-362-9622, ext. 113 or email sruckheim@ymcanw.org.

Ready to Get Started?  Meet out Personal Trainers!

Leah Schoneboom

Personal Trainer / Group Fitness Instructor / CPR-AED-1st Aid Certified
Leah has a Bachelor's Degree in Exercise & Sports Science with a Minor in Nutrition.  She has experience with a multitude of college athletes at UW-La Crosse and University of Denver.  Outside of the colleges, she has worked with a variety of clientele ranging in age and fitness level.  Leah's goal is to put the "personal" back in personal training.  Working hard to achieve your goals and having fun while doing it is her main objective.  Her goal is to help everyone become the best version of themselves through support and motivation.  Whether it is strength, flexibility, speed, weight loss or overall fitness that you desire, Lean will create an individualized workout for you. 

Larry Sparling
ISSA Certified Personal Trainer / CPR-AED-1st Aid Certified
Larry is a competitive powerlifter who currently holds the state USA Powerlifting deadlift record in his age/weight bracket.  He has been weight training for over 30 years and competitive power lifting for over two years.  Being exceptionally focuses, determined and goal oriented, Larry has a desire to work with all ages and fitness levels to reach your health and wellness goals.  Whether your goal is building muscle, weight loss, tone up or anywhere between, Larry is confident in building you a simple program that will help you achieve lasting results.  He is here to motivate, educate and support you in achieving your goals and reaching your full potential.  Let Larry assist you today in achieving your fitness goals?


Marilyn Duschl - Active Older Adult Coordinator
YMCA Certified Personal Trainer  / CPR-AED-1st Aid Certified
Marilyn has over 40 years of experience in the health and wellness industry.  She believes each persona training client comes with their own goals, barriers and desires.  Her job is to help them to reach those goals, overcome the barriers that have prevented success in the past and give them a program that fulfills their desires.



Jennie Kotula
ISSA Certified Personal Trainer, Certified ZUMBAfitness Instructor,
NETA Body Weight Training Instructor
Jennie has over a decade of experience in the fitness industry.  She believes that fitness is a tool for learning and teaching important life lessons such as setting a goal, working hard to achieve that goal, reaping the benefits of your hard work and then being able to turn around and teach someone else from your experience. Jennie has a passion for helping each individual find the exercise plan that works for them. Jennie's goal is to help each person find THEIR fitness plan and see them succeed in their goals and in their life.

Group Fitness

Fitness on Demand (FOD) - FREE to Members Only
Fitness On Demand (FOD) is the hot new way to get in shape! FOD is a virtual class system available in both the Aerobics and Wellness Studios. The perfect solution to accommodate your busy schedule, FOD provides over 150 virtual fitness classes to enhance our current live instructor led classes. From kickboxing to yoga, to dance and cycling classes from all over the world, you can experience the most diverse array of fitness classes in the area, all at your convenience. It's as simple as just Pick, Click and Play.

Contact Stephanie for more information at sruckheim@ymcanw.org.

FOD Facebook Page


Group Fitness Online Schedule: Aerobics Studio

Group Fitness Online Schedule: Wellness Studio



"Flexibility In Taking" Classes (FIT)
$10 Member /$65 General Public
You may attend these classes with the purchase of a FIT Card. Sign in is required prior to each class with the instructor. They are first come, first served.

AB/TRX
This is a combo class using both studios. This class will feature a 30 minute session of abs and core workout with Amy J. in the Aerobics Studio and then a 30 minute session of TRX with April in the Wellness Studio. Your core will thank you.
55 minutes

Body Burn
Group strength training pumped up a notch. Using the principals of muscle endurance, this class is designed to challenge your body and muscles while working on core strength and balance. We build on a basic movement, such as a squat or lunge, and by varying types and times of muscle contractions to give it a new twist. A mat is required as we do quite a bit on the floor. Previous strength training experience is not required, but some level of conditioning is expected as we can go for 5-10 minutes of non-stop activity. 55 minutes

Cardio Kick/Core Strength
This class uses kick-boxing moves in a dance style format for a full body cardiovascular workout. We use a variety of equipment for toning and strengthening.  55 minutes

Chisel
For men and women to build muscle strength and endurance, define and sleekify major muscle groups and rock it to music. This class will use weights that feel right for you, will emphasize safe form, and will combine weights with bands and fit balls. Come whether you're a beginner or experienced. You'll feel stronger from the inside and see results on the outside. Caution this class can be habit-forming!  55 minutes

Club Moves
Club Moves features today's top dance hits and funky upbeat moves. We will practice several warm up songs to get you comfortable with the basic dance moves used throughout the class. This class is perfect for the person wanting to have fun and get down with exercise.  55 minutes

Indoor Cycling
A heart pounding, low impact workout. All fitness levels welcome! Speed, endurance and overall fitness will be improved. Instructors will lead through various  team activities and relay races to keep you engaged and moving. 55 minutes

Keep Your Motor Running
Tune-up and turbo-charge your total body. This class is for women and men who want to keep their muscles strong, hearts healthy and minds active. We will warm-up, elevate the heart rate with aerobic patterns, challenge the muscles with weights, bands and balls, and finish with a nice relaxing cool-down stretch. This class will have challenging elements, but modifications will always be given so that people may progress safely at their own pace. Participants will need to bring a mat, water and maybe a sweat towel too!

Men's Stretching Class

This class is designed for men to increase flexibility for sports, activities, and daily living.  40 minutes


Pilates
Pilates is a body conditioning routine that seeks to build flexibility,strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's core or powerhouse (torso). People who do Pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.  55 minutes

Power Hour
Tired of sitting in the lunchroom pondering your workout? Look no further than Power Hour. We'll focus on our arms, legs and core with the use of free weights and bands. The perfect blend to ensure a healthy mind, body and spirit.

Rhythm & Weights
Using 1-2 pound weights participants will follow an easy to follow, music driven, exercise class. Basic floor exercise moves like the V Step and grapevine will be combined with basic toning moves like the bicep curl to create a heart pumping, toning workout that will leave you breathless. Each class will end in a core blast to get in a total body workout.
55 Minutes

Senior Dance Fit
Join the party!  This basic
Zumba Fitness class is designed at a slower pace without all of the jumping and twisting.  It's perfect if you are looking for the energy of a Zumba class but need something with lower impact.  55 minutes

SilverSneakers Classic
Move to the music through a variety of exercises designed to increase muscular strength, range of movement and activity for daily living skills. Hand-held weights, elastic tubing with handles and a ball are offered for resistance and a chair is used for seated and/or standing support. 
55 minutes

SilverSneakers Cardio
Increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper-body strength work using hand-held weights, elastic tubing with handles, and a ball is alternated with non-impact aerobic choreography. A chair is offered for support, head-to-toe stretching, and complete relaxation in a comfortable position.
55 minutes

Tabata Triple Threat
Tabata is a high intensity interval training workout featuring exercises that last 4 minutes. You will get more impact on both the aerobic and anaerobic systems while using all available equipment. Tabata Triple Threat is a combination of cardio, strength and core exercises. Designed to work up a sweat, challenging yourself to your limits and beyond!  55 minutes

Tai Chi
A Chinese system of physical exercises that is believed to facilitate the flow of Qi (life force) in the body, promoting good health and vitality. Tai Chi utilizes movements that are Yin Yang opposites: softness and strength, forwards and backwards, action and calm.  55 minutes

Yoga
Grow longer and stronger as you work through movement designed to increase your flexibility, release tension and improve posture.  This class is designed for all levels.


ZUMBA Fitness

Zumba is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that blends red-hot international music and contagious steps to form a fitness-party that is downright addictive. Fun and challenging for any fitness level!  55 minutes

ZUMBA Step
Zumba Step is fun, easy to follow, easy to learn, high intensity cardio workout! Pair that with great dance music, and you have the recipe for an awesome party! 55 Minutes

Roster Classes
$10 Member/$45 General Public
You need to register for these classes prior to attending. You may register at the Welcome Center or online. If a roster class is not full you can try the class for a drop in fee of $3 for Members, $10 for non members, there is no charge to observe only.
No Roster Classes at this time.

Open Play

Ping Pong/Table Tennis
Playing table tennis is a great way to stimulate the brain and promote quick thinking while improving hand-eye coordination.  These games are a low-injury risk sport that keeps one fit and flexible without putting severe stress on joints.  These games are open for all levels and everyone is welcome. 
1:30-3:00PM, Monday, Wednesday and Friday.

Indoor Golf Net
Monday 11:00AM - 1:00PM, Thursday 10:00AM - 12:00PM, Saturday 2:00-3:00PM
Practice your golf swing year round with our indoor golf net.  To reserve a spot, please register at the Y front desk.

Indoor Golf Lessons with PGA Golf Professional Dan Buckley starting Saturday, April 15th through May 20th (excluding May 6th). This 5 week golf session will be from 4:00-5:00PM and are available for anyone 8 years and older. 
$20 Members and $40 General Public. Pre-registration is required so save your spot today!!

Open Basketball

Hit the hardwoods with the people who invented the game -the YMCA! Stay in shape through the season by playing YMCA basketball. These classes are for recreation, but Y players can get competitive. These are half court games for male or female. Bring a group of players or come individually. 8:00-9:30AM Tuesday and Friday.


Morning Co-Ed Basketball
Wednesday mornings, from 6:00-7:00AM, the full gym is reserved for full court basketball.  This Morning Co-Ed Basketball runs every seven weeks coinciding the Winter 1 and 2 Sessions.  Anyone is welcome to join in on the fun! 
Member:  Free. General Public: $25 per session.  Please register at the Y front desk.

Co-ed Volleyball League

Volleyball League is held on Monday nights from 6:00-9:00PM, an A and a B League. The A League is designed for the more advanced player. It is a "call your own" league with jump serving. The B League is designed for the intermediate player and those looking to simply enjoy a night of volleyball.  Both leagues will feature round robin play and a double elimination tournament with the champions bringing home coveted t-shirts. The entry fee for both leagues is $150. Monday night is reserved for 8 A teams and 8 B teams.  

Open Volleyball
January 17 - April 18
Tuesday evenings from 6:45-8:45PM. FREE to members.  $5.00 drop-in fee for general public. Everyone is welcome to join!

Men's Basketball League

Winter Session:  January 18/19 - April 12/13
Both A and B Basketball Leagues will be a" call your own" foul league. Games will be played to 60 points. The league will run as a round robin and feature a double elimination tournament with the champions bringing home coveted YMCA t-shirts. The league will have an entry fee of $150 per team. The Y has opened Wednesday nights to 6 teams and Thursday to 6 teams. If the two leagues do not fill up, they may be merged together.  
Wednesdays 6:00-9:00PM & Thursdays 6:45-9:00PM


Volleyball and Basketball Team Sign Up Form

Basketball Rules
Volleyball Rules


For more information, please call Stephanie Ruckheim at 715-362-9622, ext. 113 sruckheim@ymcanw.org.





Disclaimer: All information deemed reliable but not guaranteed and should be independently verified. The YMCA Of The Northwoods nor By Request LLC are responsible for any typographical errors, misinformation or misprints, and shall be held totally harmless.



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