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SERVICES

Classes
Courses
Workshops

Drop-in Classes

Monday

Step Express/LBT
9:30-10:30 am
Spa Lady

Fusion
6:30-7:40 pm
YMCA

Tuesday

Cardio Express
8:35-9:20 am
Spa Lady

Wednesday

Yoga
10:45-11:45 am
Spa Lady

Thursday

Cycling
9:15-10:15 am
YMCA

Step and Pump
4:15-5:10 pm
Spa Lady

Friday

Cardio Express
8:35-9:20 am
Spa Lady

Class Descriptions

  • Step Express/LBT
  • Cardio Express
  • Step and Pump
  • Yoga
  • Group Cycle
  • Fusion

Step
Use the step and learn pattern choreography. Each class will vary in intensity to provide great cardio conditioning. Class options may include strength training for a muscle pump designed to strengthen and shape.

Legs, Bums, and Tums
Just as the name suggests, this is a muscle-conditioning workout that concentrates on the lower body and includes a lot of legs, glutes, and abdominal work.

Location:
Spa Lady – Canyon Meadows

Cardio Express
This quick and efficient 30-minute class has a main focus on cardio and can feature a range of training styles, such as hi/lo, knockout, athletic, and more.

Location:
Spa Lady – Canyon Meadows

Step and Pump
Combine step, weights, and high-intensity interval training to create a great all over workout. The step choreography is easy to follow and the strength section will tone your muscles and improve your shape. Low-intensity options are given for beginners.

Location:
Spa Lady – Canyon Meadows

Yoga
Find your strength as you de-stress in this calming class. You will improve your flexibility, strength, balance and body awareness through a series of breathing exercises and poses. You will finish the class feeling centered and rejuvenated.

Location:
Spa Lady – Canyon Meadows

Group Cycle
Spin up your cycling skills! Come prepared for a cardiovascular workout that emphasizes proper form, technique and safety. You will challenge your endurance and stamina with hills, climbs, sprints and more on an indoor cycling bike.

Location:
Shawnessy – YMCA

Fusion
Get an all-in-one exercise experience! Fusion is an intelligent and inspiring blend of yoga, Pilates and fitness training using a progressive series of yoga postures and exercises. This program will help you stay engaged and build strength, balance and flexibility and will end with a beneficial relaxation session.

Location:
Shawnessy – YMCA

Up-coming Courses

group

Group Exercise

May 25-26

A minimum 12 hour course covering topics specific to leading group exercise classes. Topics included are: leadership, trends and media, history, legal responsibility and accountability, class components, music, movement and cueing, developing movement combinations, exercise analysis, and special populations. This course MUST be combined with at least one practical designation course: Choreography, Step, Cycle, Portable Equipment or Mind/Body

LEARN MORE
kettle-bells

Portable Equipment Designation

May 27

A minimum 8 hour course covering topics specific to leading group exercise portable equipment classes. This practical based course will cover specific information for planning and developing portable equipment classes. Topics include: use of portable equipment, evolution, research and guidelines, class structure and content; planning, class components, use of music, leadership and choreography; equipment exercises, movement combinations, instruction and cueing.
*May include, but not limited to the following: free weights, body bars/barbells, stability balls, tubing/resist-a-bands, BOSU, steps, medicine balls, foam rollers.

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aquatic-exercise

Aquatic Exercise

June 8-10

A minimum 20 hour course covering topics specific to leading classes in water. Topics covered include: use of equipment, pool organization, principles of water, effects on body movement, safety in the water environment, use of music, and special populations.

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Workshops

Aquatic Exercise Sessions

  • Aqua Flow (1.5 hours)
  • The Deep Water Challenge (1.5 hours)
  • Splishin’ and a Splashin’; Movin’ and a Mowin’ (1.5 hours)
  • The Water/Sports Challenge (1.5 hours)
  • Sports Training- The Aqua Version! (1.5 hours)
  • Look Ma….No Equipment (In the Water)! (1.5 hours)
  • Circuit Training with a Splash! (1.5 hours)
  • The Next Wave…a Research Update (1.5 hours)
  • TabSuper Aqua Cycle! (1.5 hours)
  • “Zone In” to High Intensity Interval Training…Deep Water Style! (1.5 hours)
  • Specialty Populations and the Water…a Research Update (1.5 hours)
  • Prenatal Aquatic Exercise (3.0 hours)
  • AFLCA Aquatic Tethered Training (7.0 hours)

Aqua Flow (Workshop- 1.5 hours)

In this active session, various range of motion exercises utilizing the concepts of yoga, tai chi, chi kung and pilates will be demonstrated and described in the water. Using these principles, participants will be lead through a class format designed to improve client’s breath patterns, flexibility, posture, core strength, balance, circulation, mindfulness and body awareness.

The Deep Water Challenge (Workshop - 1.5 hours)

Are all your deep water classes looking the same? Could your participants perform your class without you? This exciting workshop will help you infuse new energy and challenge to your deep water classes. Come prepared to try new drills, intervals and races to suit every level and learn how to effectively lead a class with limited pool space.

Splishin’ and a Splashin’; Movin’ and a Mowin’ (Workshop - 1.5 hours)

In this gentle-focused workshop, leaders will be given the tools to create water exercises that enhance daily living. Learn ways to help your clients remain active and mobile in their homes while improving their balance, muscle strength and endurance, agility, body awareness and range of motion.

The Water/Sports Challenge (Workshop - 1.5 hours)

Ski, jog, bike, climb, box and kick your way to a great water workout! In this workshop, leaders will learn how to incorporate various basic sport moves into a fun and challenging workout in both the deep and shallow water environments.

Sports Training- The Aqua Version! (Workshop - 1.5 hours)

Ever wondered how to train those land sports enthusiasts in the water? In this workshop, we will discuss the various muscle patterns and movements necessary for various sports, and discover ways of training in the water. Come prepared to swing a “baseball bat”, “tennis racquet”, “golf club”….. your only limitation is your imagination!

Look Ma….No Equipment (In the Water)! (Workshop - 1.5 hours)

Using the principles of water and current research, learn how to create a safe and appropriate cardiovascular shallow water workout that utilizes no equipment.

Circuit Training with a Splash! (Workshop - 1.5 hours)

Learn how to create an exciting circuit class in a new medium- water! By understanding the science of circuit training, you will take away ideas on planning a program that is safe and modifiable to suit all participant needs.

The Next Wave…a Research Update (Lecture- 1.5 hours)

Learn what’s hot and what’s not in the aquatic exercise field. We will examine various research studies that will help you separate the myths from the methodology, and give you the information to further enhance your aquatic leadership.

Super Aqua Cycle! (Workshop- 1.5 hours)

In this deep water workshop, learn about the creative ways to incorporate cycling interval drills into your class program. We will explore variations in speed, resistance, and body position to challenge any level of participant in this non-impact environment.

“Zone In” to High Intensity Interval Training…Deep Water
Style! (Workshop- 1.5 hours)

How hard? What should this drill feel like? How do I get the benefits of high intensity interval training? In this workshop, we’ll explore the concept of intensity zones as they relate to perceived exertion, and how to apply this knowledge to create intense yet simple class plans that yield results.

Specialty Populations and the Water…a Research Update
(Lecture- 1.5 hours)

What’s new and intriguing in the aquatic exercise field in regards to specialty populations? In this workshop, we will discuss some of the latest research on specialty groups, including older adults, and how to apply that information to enhance your aquatic leadership.

Prenatal Aquatic Exercise (Workshop- 3.0 hours)

The water is the idea environment for the pre and postnatal exercise participant. Learn about the special needs of this population, and the appropriate program design for your vertical aquatic exercise classes.

AFLCA Aquatic Tethered Training (Course- 7.0 hours)

(in partnership with the AFLCA)

The Aquatic Tethered Training Course is designed to complement the AFLCA Aquatic Exercise Specialty certification. Tethering is an aquatic program that allows participants to hitch onto a stable object, such as a lane rope, to create a form of dynamic resistance. Thus, offering an environment where intensity meets simplicity. This course will be dedicated to all tethering formats, including both a general and a deep water running approach. Leaders will be introduced to tethering movements and concepts that will appeal to a variety of aquatic exercise groups. This training will educate, inspire and reveal an easy to follow formula that will leave your participants feeling challenged and invigorated (a manual and tether is included with the course).

Group Exercise (Land) Sessions

  • The Cueing Clinic (2 hours)
  • Purposeful Muscle Movements (1.5 hours)
  • Happening High/Low (1.5 hours)
  • Interval Intensity (1.5 hours)
  • Make an Impact…Use the HML Mix! (1.5 hours)
  • Step Circuit Work It (1.5 hours)
  • The Stability Ball…Can Do It All! (1.5 hours)
  • Peak Fitness Training (1.5 hours)
  • Intense, Interesting Intervals (Workshop- 1.5 hours)
  • Skip the Sit-Ups (1.5 hours)
  • Fancy Footwork and Sizzling Stepping
  • Music: Moving to the Phrase

The Cueing Clinic (Workshop- 2 hours)

In this session, the various methods of cueing and their effectiveness will be discussed. Additionally, leaders will explore the timing, safety and consistency of cueing, ways to create communication breaks, and discover different ways of breaking down choreography.

Purposeful Muscle Movements (Workshop- 1.5 hours)

Take the MSE component to a new level! In this workshop, we will examine the effectiveness, functionality and safety of many exercises, and explore a variety of movement patterns. Once given the tools, instructors can make great choices for all their group exercise classes.

Happening High/Low (Workshop- 1.5 hours)

This workshop will introduce different ways of putting high/low impact choreography together in order to maximize creativity, effectiveness, flow and smoothness. You will also walk away with some new and fun moves to keep your high/low class happening!

Interval Intensity (Workshop- 1.5 hours)

Come roll the dice, and be prepared to try out a multitude of cardiovascular modalities interspersed with high-intensity bursts of activity! Be prepared to step, run, jump, leap, grapevine and mambo in this interval-based workshop. You’ll walk away with some new and fun aerobic and anaerobic moves to help your classes reach the peak of intensity!

Make an Impact…Use the HML Mix! (Workshop- 1.5 hours)

What’s HML, you ask? Well…be prepared to move, as we look at mixing High, Moderate and Low impact moves to create an intense, fun and varied workout. Learn the ways to combine different impact floor- based moves, and walk away with the tools to create your own HML class!

Step Circuit Work It (Workshop- 1.5 hours)

Take a little bit of resistance training, mix in some steady state training, and throw in a dash of interval training….circuit WORK IT! Utilizing step choreography, you’ll learn how to mix up the three modalities of resistance training, steady state and interval training to create circuit class formats that are interesting, fun and different. Come away with physiologically sound ideas that take you out of the same old circuit format rut.

The Stability Ball…Can Do It All! (Workshop- 1.5 hours)

The stability ball is an incredibly versatile piece of equipment. In this workshop, explore the different components of a floor-based class, all while using the stability ball. From warm-up to cardio, through strengthening and flexibility exercises, discover new ways of using the ball in any or all components of your class program design. Time to dust off the stability ball! Learn ways to challenge your endurance, strength, coordination, balance and agility while using just this one piece of equipment.

Peak Fitness Training (Workshop- 1.5 hours)

We’ve all heard of Tabata training, but are there other high intensity formats out there? Let’s ditch the idea of traditional aerobic cardiovascular training, and try out another format…beyond the Tabata. Utilizing various types of cardiovascular training, we will experience Peak Fitness training, which is designed to boost fat burning in a short period of time. Lots of intensity, short duration; all results-driven!

Intense, Interesting Intervals (Workshop- 1.5 hours)

So many of our classes integrate high intensity intervals. However, a lot of intervals seem to be either at a 10/10 intensity, or at rest. Isn’t there something in between? In this workshop, we will explore different high intensity zones, using a variety of different exercises, so that you can add more interest and variety to all of your intervals. Keeping it intense, but interesting…that’s the goal!

Skip the Sit-Ups (Workshop- 1.5 hours)

We know that sit-ups or crunches are not the best exercise choice, but why? In this workshop, we will discuss the latest research on sit-ups, and the injuries caused by excessive trunk flexion. We will also discuss core work as it relates to activities of daily living, finishing with some new and interesting ways to activate those abs…all without a single crunch!

Fancy Footwork and Sizzling Stepping

If you love choreography, then this workshop is for you! Come prepared to work your brain and body as you learn some fun new choreography. Half the time we’ll do high/low and half the time we’ll step- the best of both those cardio worlds! Take away some creative patterns that you can teach in your classes the very next week.

Music: Moving to the Phrase

Utilizing music in a group exercise class sets the mood and adds variety, energy and fun. Come to this workshop to explore how using the beat AND the phrase of your music can add structure, cohesion and flow to your classes. Learn how you can use the music phrasing in different components, and for classes outside of the usual step and choreographed classes.

Mind/Body Sessions

  • The Application of Pilates Principles (2 hours)
  • Lengthen and Strengthen (2.0 hours)
  • Stretching and Flexibility (1.5 hours)
  • Meaningful Meditation (1.5 hours)
  • Flexibility and Relaxation (2.0 hours)

The Application of Pilates Principles (Workshop- 2 hours)

Examine how to integrate the principles of Pilates into mainstream fitness environments! By discussing and exploring how Pilates postural principles can be used in teaching groups or individuals, you will learn how to enhance the quality and effectiveness of your core conditioning exercises. Learn how to take basic Pilates movements, then advance them by adding variations or equipment. Fitness leaders with or without a Pilates background are welcome.

Lengthen and Strengthen (Workshop- 2.0 hours)

Add some yoga poses, fitness exercises, some Pilates work….then superset stretching and strengthening to create a challenging mind/bodyclass format. This time efficient class format will focus on creating “blocks” of moves that you can easily integrate into your classes. Reap the benefits of strengthening and lengthening all in one!

Stretching and Flexibility (Workshop- 1.5 hours)

This workshop will discuss the various types of stretching, and how we can incorporate fascial lengthening into our flexibility components. Be prepared to move beyond the traditional, and discover new, innovative ways of stretching.

Meaningful Meditation (Workshop- 1.5 hours)

The key to a calming, purposeful relaxation component involves incorporating some mediation. In this workshop, we will explore the concept of a relaxation component in our land classes, and how to incorporate meditation into our flexibility component. We will also  discuss ways to verbally cue the body positions and breathing, through various forms of imagery. Be prepared to rest, relax, and rejuvenate while learning how to pass these same benefits onto your students.

Make an Impact…Use the HML Mix! (Workshop- 1.5 hours)

This workshop combines the best of the Stretching and Flexibility and Meaningful Meditation workshops. This workshop will explore the various forms of stretching, including fascial lengthening. The workshop will finish with discussing how to incorporate relaxation, including meditation, into the flexibility component of our land classes. Be prepared to stretch, rest, relax, and rejuvenate while learning how to pass these same benefits onto your students.

Group Cycling

  • The Symmetry of Cycling (1.5 hours)
  • In the Zone…the Lactate Threshold Training Zone! (1.5-2.0 hours)
  • Feel the Critical Power (1.5 hours)
  • Ride Your Upper and Lower Limits (Workshop- 1.5 hours)
  • Rev Up the Revolutions (1.5 hours)
  • Common Cycling Injuries and their Prevention (1.5 hours)
  • Power and Watts- Light Up Your Ride! (1.5 hours)

The Symmetry of Cycling (Workshop- 1.5 hours)

Stand up, sit down, go fast, go slow…what creates an effective, safe class? In this workshop, we will examine the newest research on cycling tempos and alignment, and create cycling drills based on physiology, symmetry and safety. Be prepared to cycle and sweat, while coming away with new drills to motivate your class!

In the Zone…the Lactate Threshold Training Zone! (Workshop- 1.5-2.0 hours)

For years, coaches have been using the reliable marker of lactate threshold to determine training zones….and so can we! Raising your lactate threshold is done by training at, or just below it, for long periods. In this workshop, we’ll discuss how to test our lactate threshold, then experience a ride that incorporates a variety of LT drills.

Feel the Critical Power (Workshop- 1.5 hours)

In this workshop, we will explore the concept of critical power, and determine our individual critical power wattages. Based on these numbers, we will experience a number of different drills, all tailored to your individual critical power figures. Be prepared to ride your own ride, all geared towards critical power and your unique wattages!

Meaningful Meditation (Workshop- 1.5 hours)

Let’s explore the upper and lower limits of your power zones! Once determining your individual threshold power, we will ride terrain that intermixes utilizing the upper and lower limits of each of your zones. Be prepared for a mental and physical cycling challenge like no other!

Rev Up the Revolutions (Workshop- 1.5 hours)

A cyclist needs to have the ability to accelerate at many different points of a race, and to handle different speeds with power and efficiency. In this session, we will discuss the role of fast twitch and slow twitch muscles at different cadences, and apply that knowledge to various drills based on speed. Come prepared to come out of your speed comfort zone, and experience a number of different drills, all based on revving up the revolutions!

Common Cycling Injuries and their Prevention (Workshop- 1.5 hours)

In this workshop, we will examine a number of common cycling injuries. We will then connect how bike set-up and riding technique play integral roles in reducing the risk of injury. Learn how to diagnose the potential for injuries based on the latest bike set-up information, as well as examining the most effective pedal stroke. Keep your indoor cycling class participants safe and free from injury!

Power and Watts- Light Up Your Ride! (Workshop- 1.5 hours)

To be on the cutting edge, a cycling instructor needs to understand the correlation between wattage and intensity, and how we use the technology of indoor cycling computers. In this workshop, we will define power, explain testing protocols, and give you the tools to create drills that are based on physiology and safety. Learn how power testing can individualize your participants’ workouts, identify gaps in their training, and help them set goals for success.

Leadership Sessions & Keynotes

  • Pump Up Your Presentational Potential (2 hours)
  • The Coach Approach (1.5 hours)
  • The Evolution of Fitness (1 hour)

Pump Up Your Presentational Potential (Lecture- 2 hours)

Learn tips on becoming the instructor you always wanted to be! In this session, we will discuss the role of the instructor, examine your teaching style, self-assess and explore ways of improving the “presentational potential” of each and every class.

The Coach Approach (Lecture- 1.5 hours)

Coaching versus leading….is there a difference? What is your leadership style? As instructors, we often focus on choreography, but how involved are we in the individual learning of our participants? Learn how a coaching approach can improve the effectiveness of your fitness leadership, and prepare your students for the game of life!

The Evolution of Fitness (Lecture- 1 hour)

How our industry has changed over the years! Explore, with Judy, the evolution of the fitness industry, as we take a trip down memory lane. You might even recognize some of the attire, technology and pioneers that have revolutionized our industry. Expect to laugh, to be inspired, and to reminisce.

Have Questions?

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Judy Cudrak