AGE: 10 + YEARS OLD

Body Composition is the body’s ratio of lean body mass (muscle, bones, connective tissue) compared to fat mass. Body composition measurements are a more accurate way to assess fitness and also healthy weight loss. To find this ratio we use two types of measurements.

Skin Fold:

Designed to assess the amount of adipose (fat) tissue that resides just below the skin to calculate body fat percentage. These measurements are taken from 7 points on the body. These points include: Chest, Triceps, Subscapular, Midaxillary, Suprailiac, Abdomen, and Thigh.

Girth Measurement:

Designed to assess the diameter of specific areas of the body as a way of calculating body fat percentages. Girth measurements are taken from 7 points on the body. These points include: Forearm, Biceps, Abdomen, Waist, Hip, Thigh, and Calf.

Inbody

What does your weight really represent? When you step on a scale, you can’t see how much muscle or fat you have—all you see is a number with no context. Go beyond the scale with the InBody Test, a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Your comprehensive yet easy-to-understand measurements will display on an InBody Result Sheet in 15-120 seconds, depending on the model. Get results you can trust so you can reach your health and fitness goals with precision and actionable objectives.

This introduction to Matrix Selectorized machines led by Bernice Olson-Pollack, Certified Personal Trainer, is safe for both beginners and older adults as the movement pattern on these machines is fixed throughout the range of motion. The stability and positional adjustments provided by these machines are helpful in performing both upper and lower body strength exercises effectively. This workshop at Dahl Y in La Crosse in the Wellness Center with Bernice will assist members with the following:

• Adjustments for seat, back, arms, legs
• Weight adjustments
• Timing 
• Breathing
• Range of motion
• Appropriate amount of repetitions/sets based on ability and goals
• Methods to document progress
• Care for Matrix selectorized
• Resources available at Y

The same workshop will be offered on 2 Thursdays from 9:30-10:30 a.m. on October 19 and 26 (Members can only sign up for 1 session.). All are welcome regardless of where they are in their fitness journey!

The information provided in these workshops is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment.

The Certified Personal Trainer for this workshop brings a wealth of experience as indicated in her bio below:

Presenter: Bernice Olson-Pollack

My dynamic approach to personal training can offer you guidance as to how to move forward with your fitness goals both safely and effectively.

With the depth of my experience, I can offer you a variety of program designs that stimulate the mind as well as the metabolism. I invite you to partner with me as your personal trainer here at the La Crosse YMCA. I will help you take the proper steps on your path to better health and well-being. –Live Well

• ACE- Certified Personal Trainer
• CPR/AED/First Aid certified
• Group Fitness Instructor- Older Adult, Water Exercise, Yoga (YogaFit 200 hours), Tai Chi, Indoor Cycling, Group Strength
• National Wellness Institute – The Art of Behavior Change Counseling, Circle of Life Coaching and Group Support Facilitator, and Certified Wellness Speaker

Along with Bernice, Gretchen Newhouse, Dahl Y Wellness Director, and other Certified Personal Trainers will assist members throughout the workshop.

Each month from September to April, two Workout Workshops on the same topic are offered each month at 11 a.m. and 5 p.m. on the first Thursday of each month at the Dahl Y in La Crosse in the Wellness Center. All are welcome regardless of where they are in their fitness journey! Although the workshop is FREE, registration is required. A more detailed description of each workshop will be published in the month of the workshop.

October: Strength

“Resistance training is the most important component (as we age) because it builds muscle and reduces the loss of muscle mass,” according to the National Institute on Aging. In this monthly workshop, you’ll learn the phenomenal benefits of strength or resistance training along with how to breathe, timing, and the appropriate amount of repetitions based on your ability and goals. Whether you attend group fitness classes, strength train at the Y, or follow along with fitness experts at home for your workout, this workshop will examine the myths, mistakes, and proper techniques for the most effective muscle-building exercises known as “compound exercises” (because they involve multiple muscle groups), including the squat, deadlift, and bench press. You will learn proper techniques to give you confidence, and reduce inflammation and injuries. Participants will be provided with an informational handout and a detailed strength workout.

The information provided in these workshops is for educational purposes only, and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment.

Along with Dahl Y Personal Trainers, the presenter for the Workout Workshops brings a wealth of experience as indicated in her bio below:

Presenter: Gretchen Newhouse, Ph.D., Dahl Y Wellness Director, Certified Personal Trainer, Certified Nutrition Coach

Gretchen’s approach to wellness encompasses a holistic perspective that ultimately empowers her clients to live life well autonomously and independently. Wellness has been a lifelong passion for her since childhood. She participated in collegiate athletics in both volleyball and basketball. After college, she pursued other wellness adventures like bicycling across the United States, running a marathon, various other running events, and outdoor adventure activities. Continuing the pursuit of learning everything wellness led her to successfully earn a Ph.D. and then teach at several universities, including the University of Wisconsin-La Crosse for 16 years. Her wellness journey has not come without challenges as a former yo-yo dieter and cardio addict, then diagnosed with an autoimmune disease (Hashimoto’s: hypothyroidism, or underactive thyroid) after the birth of her third child. Daily, she seeks knowledge on wellness and experiments with new workouts, nutrition, and recipes that will eventually help her clients in the future.

AGE: 10-14 YEARS OLD

In the Wellness Center we believe families should exercise together. Upon completion of this class, youth 10-11 can use the Wellness Center with their parent and those 12-13 can exercise without their parent.

This class will be offered on a one-on-one basis and is scheduled at your convenience.  Class includes a 1- hour session with a trainer.

No Personal Training consultation is needed for these sessions since this is similar to to program class in which we have the material that needs to be covered so youth are able to use the Wellness Center in a safe and effective way.

PLEASE READ ALL THE INFORMATION TO SET YOURSELF UP FOR SUCCESS WITH A TRAINER.

It will be more time-efficient if you are able to register and schedule yourself for training.

AGE: 10 + YEARS OLD

Take the first step in improving your health and reach your health and wellness goals with the help of a Certified Personal Trainer.

Meet with a Certified Personal Trainer at the Y to discuss if personal training is right for you.

A FREE consultation is required before starting personal training at the Y.

Consultation may be completed virtually using Google Meets, over the phone, or in-person if it fits in schedules.  Please confirm with your trainer how you are meeting.

After you sign up, you may schedule your own consultation by selecting the scheduling tab on your member profile and clicking + Add a new appointment

Before the first training session the Personal Training Agreement form needs to be completed, here is the link for that.

https://app.hellosign.com/s/3RmkS5nm

AGE: 10 + YEARS OLD

Our knowledgeable personal trainers are here to make a positive impact on your health and fitness goals. Building an open and honest relationship with a trainer in a supportive environment can help you become a motivated, driven health seeker.

Members who are purchasing Personal Training for the first time must complete a FREE Personal Training Consultation to meet with a potential trainer to discuss goals and make sure it’s a good fit for both parties.

AGE: 10 + YEARS OLD

You can train together with one of your friends or family members to make an impact on your health and fitness. Our personal trainers are eager to help both of you reach your wellness goals so that you can build a positive outlook on your health.  Sessions may occur in Fitness Studio B (Dahl) or Fitness Studio C (Houser).

Selling instructions: This is for Personal Training for 2 members together.  Each member in the team purchases 1- $25.00 session for the 1 hour of duo training.

Each member in the duo must have sessions.

Members who are purchasing Personal Training for the first time must complete a FREE Personal Training Consultation to meet with a potential trainer to discuss goals and make sure it’s a good fit for both parties.

AGE: 10 + YEARS OLD

You can train together with three for more of your friends and family to make an impact on your health and fitness. Our personal trainers are eager to help you and your friends and family with your wellness goals so you can build a positive outlook on your health together.

Selling instructions: This is for Personal Training groups of 3 or more members.  Each member in the team purchases 1- $15.00 session for the 1 hour of team training.

Each member in the team must have sessions.

Members who are purchasing Personal Training for the first time must complete a FREE Personal Training Consultation to meet with a potential trainer to discuss goals and make sure it’s a good fit for both parties.

AGE: 10 + YEARS OLD

Our knowledgeable personal trainers are here to make a positive impact on your health and fitness goals.  Building an open and honest relationship with a trainer in a supportive environment can help you become a motivated, driven health seeker.

Members who are purchasing Personal Training for the first time must complete a FREE Personal Training Consultation to meet with a potential trainer to discuss goals and make sure it’s a good fit for both parties.

AGE: 12-14+ YEARS OLD

Development through positive coaching is how we coach youth to use the equipment in the Wellness Center.

When we encourage youth to exercise safely, we help build a healthier community. Completion of the class allows youth ages 12-13 to use the Wellness Center.

This class will be offered on a one-on-one basis and is scheduled at your convenience. The class includes a -1 hour session with a certified personal trainer.

No Personal Training consultation is needed for these sessions since this is similar to program class in which we have the material that needs to be covered so youth are able to use the Wellness Center in a safe and effective way.

AGE: 10 + YEARS OLD

Do you ever feel stuck in a rut because you don’t see any improvements in your health and fitness? One of our trainers will provide a measure of your cardiovascular endurance, muscular strength and endurance, body composition and flexibility to help keep you committed to your goals.

4 session package for new members only

This package can only be purchased once by each member.

Members who are purchasing Personal Training for the first time must complete a FREE Personal Training Consultation to meet with a potential trainer to discuss goals and make sure it’s a good fit for both parties.