Fitness - Summer 2024

Fitness

Fitness Contacts

For information or questions, contact:

Director of Fitness, Membership, and Aquatics

Andy Berman

314.442.3131 aberman@jccstl.org

Fitness Director

Andy Hayes 314.442.3147 ahayes@jccstl.org

Group Exercise Manager

Sarah Amonson 314.442.3210 samonson@jccstl.org

InBody Fitness Assessment and Consultation

18 years +

What is the InBody Test?

New state-of-the-art Body Composition testing with the InBody 570 machine. 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 less than two minutes. No more pinching. No more dunking. Get results you can trust so you can reach your health and fitness goals with precision and actionable objectives.

Contact Andy Hayes, 314.442.3147, ahayes@jccstl.org

For Program Registration and most up-to-date schedule

Scan the QR Code or visit jccstl.com/fitness

Fitness Equipment Orientation Class 18 years +

This class provides a certified Personal Trainer guided tour and overview of our fitness facilities. You will learn workout related terminology, proper safety techniques, how to use various cardiovascular and resistance training equipment, and have opportunities to ask fitness related questions. Overall, this equipment orientation aims to empower members with the knowledge of how to make the most of our fitness facilities with confidence.

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

SFC & Fox

First time assessment free

$25 for follow-up testing

Free for all current personal training clients

For more information call 314.442.3147 or visit jccstl.com/inbody

Free member

Register on the J app or visit jccstl.com/groupex

Youth Fitness Center Orientation

Ages 12-15

This orientation teaches common fitness terminology, the fundamentals of exercise, and proper equipment use so the fitness center can be used by the younger members of your family. Topics include how to operate equipment, performing basic exercises safely and effectively and gym etiquette. It is advised for the youth participants to get consent from their physician prior to engaging in an exercise program.

J Massage & Spa 16 years +

The J offers a group of talented, professional massage therapists at our SFC location. Enjoy a rejuvenating, wonderful experience during a 30-, 60- or 90-minute session.

There are several therapeutic massages from which to choose:

• Chair Massage

• Deep Tissue

• Hot Stone (90-minutes only)

• Myofascial Release

• Oncology

• Sports

• Swedish/Post Workout

• Trigger Point Therapy

Reservations are highly recommended. Walk-ins welcome by availability. Stop by the front desk or call 314.442.3100

SFC

Oncology Massage Member & General Public

Meet Our Therapists

Faith Murphy LMT

Jackie Petty LMT

Kelley Powell

Kyler Williams

Fitness Department Management Staff

Personal Training Staff

Andy Berman Director of Fitness, Membership and Aquatics

Andy Hayes Fitness Director

Sarah Amonson Group Exercise Manager

Jansen Baja Fox Bryce Banaszynski Fox

Chloe Cole Fox Tracey Edwards SFC

Jo Fountain SFC Andrew Francis SFC

Sam Garner Fox Taylor Green SFC

Jon David Gunther SFC

Elgin Johnson SFC

Cathleen Kronemer SFC

Ria McCadney SFC

Denise Miano Fox Dave Minner Fox

Joe Ryan SFC

Phil Tribula SFC

Lisa Walsh Fox

Ryan Watkins SFC

Lylybell Weber SFC Priscilla Westbrooks SFC Jerry Williams SFC

Valerie Love SFC Maxine Mirowitz Fox

Heather Needleman SFC

Susan Sippel Fox

Loretta Wang SFC

Reformer Pilates Staff

Personal Training

12 years +

Orientation teaches common fitness terminology, the fundamentals of exercise, and proper equipment use so the fitness center can be used by the younger members of your family. Topics include how to operate equipment, performing basic exercises safely and effectively and gym etiquette. It is advised for the youth participants to get consent from their physician prior to engaging in an exercise program.

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

SFC & Fox

By appointment

55 min: $60-$85/session

30 min: $39-$87/session

Semi-Private Personal Training (2-3 people)

12 years +

Share your love of personal training with friends or family. Choose a training partner and improve your fitness levels and quality of life with a challenging, goal-oriented, customized fitness program. Training with another has shown benefits in motivation, commitment and inspiration.

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

Assisted Stretching 12 years +

Flexibility is a critical component of physical performance and is equally important for your overall health. Simply “stretching” may not be enough or as effective as the techniques trainers can offer. In a series of 15-minute sessions, our trainers can employ a variety of partner-assisted stretching and foam rolling techniques to maximize your results. Benefits may include: reduced arthritic symptoms, improved physical performance, improved posture and range of motion, decreased deterioration of joints, reduced risk of pain (low back, joints, muscles), improved muscle coordination, and overall movement.

SFC & Fox

By appointment

55 min: $44-$54/person per session

30 min: $36-$35/person per session

Private Small Group Personal Training (4-6 people)

12 years +

Team training is fun, motivating, and challenging, plus it’s an affordable way to feel the benefits of personal training. A certified personal trainer will challenge the team, while you achieve your own fitness goals. Team exercise challenges help instill camaraderie, competition, and of course RESULTS!

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

Assisted stretching is purchased in bundles of four sessions.

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

SFC & Fox

By appointment

55 min: $24-$35/person per session

SFC & Fox

By appointment 15 min session

$69 for package of (4) 15 min sessions

Pilates Reformer Training 12 years

+

The Pilates Reformer is specialized equipment used to perform the Pilates Method. This unique set of exercises lengthens and tones muscles while strengthening the body’s core. The Reformer provides resistance to build strength, develop proper alignment, and tone muscles without adding bulk or unnecessary stress and can challenge all fitness levels.

SFC & Fox

By appointment

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

$69-$87/person per session

Signature Small Group Training

12 years +

Train with like-minded individuals who share common fitness goals you! Enjoy some of the benefits of personal training combined with the energy of a small group. Improve your strength, elevate your conditioning, stay accountable to your goals! Alleviate boredom with constantly varied workouts where no two are the exactly the same!

Contact

Andy Hayes, 314.442.3147, ahayes@jccstl.org

Men’s Small Group Fitness

A signature class designed for men who want to change the meaning of “dad bod” to a more positive athletic definition! A circuit style class designed to increase strength, stamina, metabolic function, and lean muscle tissue. Improve body fat levels, get stronger, better conditioned, and become a better version of you!

Mom Squad

A signature class designed for busy moms who want to make fitness more of a priority. A circuit style class designed to increase strength, stamina, metabolic function, and lean muscle tissue. Decrease stress and body fat levels while also reducing aches and discomfort through mobility training.

SFC & Fox

See class schedule

1 class per week: $69 per month

2 classes per week: $129 per month

Unlimited classes: $179 per month

Drop-in rate: $30 per class

Try your first class for free!

Signature Small Group Training Class Descriptions

Body Transformation: Toned

Perfect for those looking to drop body fat and get lean. Workouts combine up-tempo intervals of strength and endurance exercises to maximize your time in the gym. Work towards achieving the body and confidence you have always wanted.

Body Transformation: Strength

A small group for those who are looking to add some lean muscle and improve muscular strength. Trainers utilize bodybuilding and powerlifting concepts to maximize results. Build the body and selfconfidence of which you have always dreamed.

Boot Camp

Designed to maximize calorie burn, this class utilizes a combination of strength and endurance training. Sessions consist of body weight, battle rope, TRX, dumbbells, and kettlebell exercises. Constantly changing and fun, this class is easily modifiable to fit anyone’s ability level.

Block Zero: Athletic Training for Youth Ages 6-12 years

Provides young participants with a proper introduction to basic athletic fundamentals necessary for life and play. Using a combination of body weight exercises and beneficial exercise tools such as medicine balls, TRX, dumbbells, kettlebells, and more to build experience and athletic abilities. Drills develop strength, endurance, power, speed, agility, coordination, reaction time, and balance.

Box Your B.E.S.T. (Boxing Endurance, Strength Training)

Fast paced, high endurance boxing themed workout, offering a variety of challenging movements. Station drills provide an up-tempo cardio workout with balance, agility, and coordination benefits.

F.I.T Crew (Functional Interval Training)

A class to focus on stability, strength and power and build you up to make elements of everyday life easier. This includes pushing, pulling, lifting, squatting, reaching, and more. No experience necessary, this class can be modified for anybody!

Performance Training

Workouts designed to strengthen and condition your body for daily life, sport, and overall functionality. Focuses on strength, power, and mobility development along with improvements in coordination, balance, and stability. A perfect solution to anyone participating in sports competition or simply seeking athletic improvements for a better life.

Pickleball Strength and Conditioning

A class designed to specifically improve overall fitness for participants to have better overall pickleball play and enjoyment of competition. Improve athleticism with exercises to develop your muscular strength, stability, coordination, reaction time, agility, balance, speed, and power. Lower the risk of sports injury and obliterate the competition!

Roll with the Punches: Parkinson’s Boxing

Boxing themed workout specifically designed for individuals with Parkinson’s. Boxing related drills offer a variety of movements and ranges of motion to maintain and develop functional strength. Stations offer a cardiovascular benefit while working on balance, coordination, and reaction time.

Strength Camp

Consistent and progressive training intended to provide gains in strength and power. Olympic lifts and their auxiliary lifts are the basis of the program to build functional strength and athleticism. Workouts also include aspects of condition to enhance your workout and create additional health benefits.

TRX Strength and Conditioning

Sessions primarily focus on utilizing TRX suspension trainers paired with other exercise tools to provide a complete and challenging workout. Fast paced full body workouts will provide you with improved stamina and added strength. Great option for ALL ability levels as TRX exercises are easily modifiable to fit each participants needs and abilities.

Women’s Strength Camp

A signature class designed women who want to improve their fitness to superhero levels! A fun and constantly varied class to creatively prepare you for the battlefield of life by improving muscular strength and cardiovascular fitness.

Youth Fitness 101 (11-13 year olds)

Learn physical fitness and health skills in this well-rounded class. This class aims to increase the confidence to use the fitness center more efficiently and successfully, from warm-up to cool down, cardio machines to stregth machines.

Young Athlete Strength & Conditioning (14-18 year olds)

High school athletes learn skills directly transferable to the field, court, track, or ice. Develop power with plyometrics, strength with weight lifting, and other skills with coordination, speed, and agility exercises.

MON

6am 7am 8am 9am 4:30pm 5pm 6pm

Body Transformation: Toned

Box Your B.E.S.T. Boot Camp Mom Squad Strength Squad

Body Transformation: Toned

Body Transformation: Strength

Body Transformation: Strength Mom Squad

Performance Training

Young Athlete Strength & Conditioning Boot Camp

Elgin

Elgin

Jon-David

Elgin

Elgin

Jon-David

Elgin

Elgin Ria

7am 9am 11am

6am 9:30am 12:30pm 5pm 6pm

Men’s Small Group Fitness

Women’s Strength Camp

Pickleball Strength and Conditioning

Mom Squad Men’s Small Group Fitness

Jon-David

Jon-David

Jon-David TUE 7am 9am 12pm 4pm 5pm 5:30pm 6pm

Block Zero: Athletic Training for Youth Strength Camp

Body Transformation: Toned TRX Strength & Conditioning Boot Camp Mom Squad

Roll with the Punches Boot Camp

Youth Fitness 101

Body Transformation: Strength

Body Transformation: Toned

Elgin

Elgin

Elgin

Jon-David

Elgin

Joe

Jon-David

Jon-David

Elgin

Jon-David

Jon-David WED 6am 7am 8am 9am 12pm 2pm 4pm 4:30pm 5pm 6pm

Body Transformation: Strength

9:30am 12pm 5pm 6pm Women’s Strength Camp Pickleball Strength and Conditioning Mom Squad Men’s Small Group Fitness Andy

Jansen Jansen

8:30am Women’s Strength Camp 55+ Andy

Group

Box Your B.E.S.T. Mom Squad Performance Training Boot Camp Cross Training Block Zero: Athletic Training for Youth Boot Camp Power & Strength Training

Elgin

Elgin

Jason

Jon-David

Jason

Elgin

Jon-David

Jon-David THU 6am 9am 12pm 5pm 5pm 5:30pm 6pm 6pm

Jason FRI 9am 9am 5pm Mom Squad Boot Camp

Elgin

Jon-David

Body Transformation: Toned

Jon-David SAT 8am Boot Camp

Elgin SUN 8am 3pm TRX Strength and Conditioning Box Your B.E.S.T.

Elgin Joe

Group Exercise

18 years +

Group exercise classes are the best! It’s a fantastic way to get a great workout in a fun and motivating environment with an instructor who drives you to achieve more each time. Grab a friend and make it a daily (or weekly!) event. Reservations are required for every class and become available 48 hours prior to class time.

Contact

Sarah Amonson, 314.442.3210, samonson@jccstl.org

SFC & Fox

See class schedule

Free member

View the Current Schedule Scan the QR Code or visit jccstl.com/groupex

Download the J App Scan the QR Code or search The J - St. Louis in your App Store

More than 175 classes each week! Including:

Barre Fusion: Strengthen and tone while lengthening muscles with intervals of stretching. Light weights and floor work compliment barre work to push your muscles to exhaustion.

Cycle: You will experience an aerobic exercise on a stationary bike while an instructor motivates you through visualization with motivational music.

Cardio Mix: A fun and challenging class designed for all fitness levels. Formats may include H.I.I.T., Tabata as well as high low and step. Cardiovascular, strength and core will all be incorporated for a well-rounded, full body workout.

Core Fusion: Strengthen, stabilize and tone your core with traditional exercises as well as Pilates-based exercises.

Forever Fit: A low-intensity aerobics class offering a great cardiovascular workout. It combines strength, endurance, joint stability, balance and flexibility.

H.I.I.T.: High Intensity Interval Training combines cardio and strength training in a format of quick, intense bursts of exercise, followed by short recovery periods.

High Low: This energetic, music-based workout combines traditional, low-impact aerobics movements with higher impact plyometric movements to create a comprehensive fitness routine that supports heart health and weight loss.

Physique Fusion: Strengthen and tone while lengthening the muscles with intervals of stretching. Light weights, floor work, ballet barre are all used to push your muscles to exhaustion.

Pilates: A progressive series of exercises, based on the methods of Joseph Pilates, designed to increase the strength of your body’s core (abdominals, back, glutes and hips) while lengthen the muscles.

Stretch: Stretch all major muscle groups to improve overall flexibility and enhance your range of movement.

PiYo: This athletic workout combines mind/body practices of Yoga and Pilates as well as principles of stretch, strength training, and dynamic movement.

T’ai Chi: This graceful form of exercise involves a series of movements performed in a slow, focused manner, and is accompanied by deep breathing. Suitable for all ages and fitness levels.

Tabata: An intense interval training class that follows a specific timed format (20 seconds on, 10 seconds off).

Total Conditioning: This class combines anaerobic activity with plyometric and callisthenic drills to offer a challenging option in your cardio routine.

Turbo Kick: An energizing kickboxing interval class. Cardio that uses intensity drills and increased energy sprints followed by work recovery segments.

Zumba: A fusion of Latin and International music; featuring aerobic/fitness interval training with fast and slow rhythms that tone and sculpt the body.

Senior Friendly Group Exercise Class Options

Ballet: A perfect class for anyone getting started or revisiting ballet as an adult! This class will focus on basic alignment, foundation of technique, and movement quality. Regular (non-sticky) socks required. Ballet shoes preferred.

Better Balance: Work on balance techniques, posture, movement and the strength and flexibility required for good balance. Class addresses common trip hazards and reasons for losing balance while practicing strategies for falling safely and getting back up.

Cardio Pump: A low-intensity aerobic class combining strength and endurance, joint stability and mobility, balance and flexibility.

Forever Fit: A low-intensity aerobics class offering a great cardiovascular workout. It combines strength, endurance, joint stability, balance and flexibility.

Mat Pilates: A progressive series of exercises, based on the methods of Joseph Pilates, designed to increase the strength of your body’s core (abdominals, back, glutes and hips) while lengthen the muscles.

Restorative Roll & Recovery: Designed to release tension, stiffness and pain in your body by unwinding your fascia or connective tissues. We first prepare your body with breath and still postures before we roll the fascia out using foam rollers and myofascial release balls. Then we engage in targeted stretching techniques to lengthen the muscles and quiet the mind.

Strength & Conditioning: Build total body strength and muscular endurance in this multi-planar class using various free weights and body weight. Circuits target every major muscle group in the body and change to your adapting needs.

TRX Stability & Strength: This class takes a 360-degree approach to movement, using TRX straps to stabilize and challenge participants. Movements are targeted on developing strength, balance, spatial awareness, quality of movement, range of motion, flexibility and mobility. Senior-targeted, suitable for all experience and fitness levels.

Plus… High Low, T’ai Chi, Total Conditioning, and many of our Zumba and Yoga classes.

Yoga at the J has ascended to the next

Whether you’re looking to build strength, boost flexibility, increase balance or master postures, we have a level for you!

Gentle Yoga: A yoga class gentle enough to attend every day; ideal for students just beginning their practice.

Hatha Yoga, Level 1-2: A beginner to intermediate class which introduces additional basic postures with some longer durations. You’ll focus on proper breathing and movements and should leave class feeling longer, looser, and more relaxed.

Hatha Yoga, Level 2-3: You should leave this feeling challenged. This intermediate to advanced class will continue your practice of mastering basic yoga postures, as well as more dynamic and complex ones including arm balances, deep backbends and inversions.

Insight Yoga: Insight yoga is a blend of different yoga techniques and practices; breath, passive, active, alignment, flow and stillness, power and gentle yoga. All parts woven together to offer participants unique mind body balance, serenity and grace.

Slow Flow Yoga: Designed to help cultivate a sense of mindfulness and relaxation through a series of gentle movements and breathing exercises. Move slowly and mindfully from one pose to another, focusing on breath and connecting with ones body. Both standing and seated postures and can be adapted to different experience levels.

Yin Yoga: This class is suitable for all levels and focuses on a mediative and slow practice designed to develop your capacity to breathe through longheld poses. These poses, mostly done on the floor, are held up to several minutes while you observe your natural responses to discomfort.

Yoga Flow: This is a fun and energetic flow designed to increase flexibility for all levels. Explore yoga practice in new ways while letting go of anything which no longer serves you.