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Valley of the Sun YMCA
350 N. 1st Avenue
Phoenix, AZ 85003

Attn: Kerri O'Brien
VP of Healthy Living

Smart Start
Ask the Trainer | Hot Topics | New Tools and Equipment | SMART START Assessments

SMART START Personal Training Options | Exercises of the Week


Reduce Tension and Anxiety with Exercise
Ask anyone who exercises regularly and aside from the weight and health benefits, they’ll likely say that exercise simply makes them “feel better.” Many experts, including the American Council on Exercise, agree that mood regulating chemicals in our brain are stimulated during exercise so we feel better—and consequently less stressed—after exercise.

YMCA certified trainers and group fitness instructors offer these recommendations on some of the best stress-busting exercises:
• Reducing Anxiety: Clinicians have found that electrical activity in tensed muscles will lessen following an intense exercise session, reducing nervous tension.
Best exercises: Heart-pumping weight training or Group Power class

• Relaxing the Body:
When we exercise, our brains release endorphins and other “happy hormones” that leave us feeling relaxed and satisfied. This relaxation response can last 90 to 120 minutes – a similar experience we get from a massage!
Best exercises: A brisk treadmill walk or Group Centergy

• Gaining Confidence: Regular exercise helps the body lose weight and gain muscle to boast a healthy glow and smile, and give off an aura of confidence.
Best exercises: TRX exercises, Group Core or exercising with a personal trainer

• Releasing Negativity:
Life’s annoyances can build up leading to stress and even low-grade anger. High-energy exercise opens the pressure valve on those negative emotions to let off steam for increased health and well-being.
Best exercises: Kick-boxing class, Boot Camp or interval training on the Elliptical machine.

If you are stressed, take the most important step to understand what is causing your stress. Not all stress can be exercised away, and should not be ignored. Stop in at the YMCA for a free SMART START appointment to start stress-busting with exercise.

Ask the Trainer
At Ask the Trainer Events…there are not stupid questions! Come meet our Certified Personal Trainers and take this opportunity to ask them the fitness questions that can keep you on track to achieving your goals! These experts will take questions on programs, strength exercises, cardiovascular training, nutrition, behavioral and even time management!

Hot Topics!
Hot Topics take the confusion out of fitness. A certified Personal Trainer leads the discussion on a New Hot Topic of the week. The topic is presented so you can use the information to achieve your Healthy Living Goals. This month we focus on: Metabolism, Strength Training to Prevent Diabetes, Cardio Vascular Conditioning to Prevent Diabetes and Complete Programming to Prevent Diabetes. 

new tools and equipment!
 • Functional Fitness Training
TRX-TRX Suspension Training® is a revolutionary method of leveraged bodyweight exercise. During the workout you will perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Battling Ropes-Battling Ropes is a strength and conditioning program utilizing 50 or 100 ft ropes to create waves and based on velocity training. This system is user-friendly and good for
all ages.

ViPR-ViPR is a strength and movement training utilizing a ViPR rubber tube. This fitness program is based on building muscle and burning calories and provides an effective, whole body workout.

new smart start assessments!
Assessment MenuSMART START Assessment Menu
Having trouble setting attainable, measurable, realistic goals? Does it all seem overwhelming? A YMCA SMART START Assessment gives you important baseline measurements to guide us in designing a program just for you. Measurements reveal the good news, and the not so good news so we can take the guesswork out of goal setting. Get started Today!

New Smart Start personal training options!
Personal TrainingSMART START Personal Training Menu
Personal Training at the Y just got personal! We now have two levels of Personal Training—Small Group and One-On-One. Our professional, certified trainers will design a program just for you—making sure you have variety of exercise using new tools, time-efficiency, and most important—results! And we will find a time that fits your schedule so come on in and see what we can do for you. Get started Today!

exercises of the week