The following personal fitness classes are currently being offered through the Synergy Medical Fitness Program at the Queen of the Valley Wellness Center.

Class Schedule

Body Sculpting & Core Conditioning: (Muscle and Core Conditioning)
We use a variety of training methods and equipment such as hand weights, bands, balls, steps, body bars and more.  Core Conditioning utilizes every muscle that attaches to the spine.  Body Sculpting trains all major muscle groups to help keep bones and ligaments strong while firming and toning every part of your body.

Boot Camp: (Aerobic & Muscle Conditioning)
The Queen’s Fitness Challenge Boot Camp is a high-intensity conditioning program that strengthens, tones and shapes your entire body with fun, challenging and efficient workouts. After an individual assessment, you’ll receive professional instruction with a focus on form and intensity to improve core strength, increase flexibility and help you meet your fitness goals. Healthy lifestyle tips and the support of your peers ensure that this is more than a fitness class – it’s a fun and healthful way to change your life.

Aquatic Boot Camp
Have a great time and push your exercise to the next level by using the incredible natural resistance of water. Aquatic Boot Camp is a high-intensity conditioning program that combines land and water exercises to give you an incredibly fun and highly efficient workout. You can burn calories, increase strength, improve agility and heighten coordination – all while having the time of your life!

Dance Aerobics: (Aerobic)
Choreographed dance aerobics are a fun and efficient way to burn the calories while moving to the music with grapevines, V-steps, turns, pivots, mambos, cha-chas and more. 

Feldenkrais/ Movement: (Awareness through movement)
This mind/body practice helps you analyze your movement patterns and learn how to move with ease. You can make every activity a whole body exercise and turn on the “learning switch” in your brain. Feldenkrais helps your brain and body work together to reverse the effects of injury and aging and perform your daily activities more easily.

Feldenkrais has been shown to:

• Increase range of motion 
• Enhance flexibility 
• Improve balance and coordination 
• Reduce everyday aches and pains 
• Cultivate graceful, efficient and intelligent movement 
• Help people discover the habits of chronic tension that lead to pain or inefficient movement

Fitness for 2 Pre/post Natal Exercise: (Stretch/Strengthen)
This program is designed to help pregnant or postpartum moms improve their comfort, strength, confidence, and body awareness during and after pregnancy. Classes are led by a licensed physical therapist.

Fit Zone for Kids
A Fit Zone membership provides extra time for kids to enjoy fitness activities while their parents work out. Kids ages 7 to 12 are invited to join the fun for team games, fitness activities, kung fu, swimming, Dance-Dance revolution, Wii Fit and much more. It’s a great way for kids to stay active and entertained throughout the week.

Fit Kids: Summer Sun-sational Day Camp
Kids are invited to come join the fun at Synergy’s Fit Kids Summer Sun-Sational Day Camp. Each weeklong camp session lasts from 9 a.m. to 5 p.m., Monday through Friday. Supervised activities include team sports, indoor and outdoor games, fitness activities, swimming and more. Please send a packed lunch, water bottle, hat, swimsuit, athletic shoes and sunscreen with your child each day. (Discount fees available for “FitKids” members.)

Fit Teen Training
Take your fitness to the next level in a class that is especially designed for youth ages 13 - 17 years. Our Fit Teen program will increase your overall conditioning and build self-confidence in a fun and safe environment. Sessions can include:

• Strength & Cardio
• Flexibility & Balance
• Agility & Coordination

Wear comfortable workout attire and sneakers with good, gripping soles. Bring a water bottle, motivation, and a great attitude!

Youth Sports Performance Program
This unique program encourages hard work and regular exercise, reduces sports injuries and can improve sports performance. The following three sports performance programs are offered at the Wellness Center.

Pre-Season Training (6 weeks – 3 sessions weekly)
This intensive training program, customized for the specific needs and goals of each individual. Services offered include pre- and post-training assessments, sports-specific plyometrics and power developments and injury prevention exercises, along with speed, agility, core and strength drills.

 

In-Season Training (12 weeks – 2 sessions weekly)
This program supplements other “in-season” sports training to maintain fitness levels and optimize overall health throughout the season. Services offered include sports performance training and testing, pre-practice conditioning, injury prevention and rehabilitation services and nutritional assessments.

 

Off-Season Training (8 weeks – 2 sessions weekly)
This customized program designed to keep you in shape and ensure long-term mental and physical health. Benefits of this program include restoring physical imbalances that may occur from playing competitive sports; limiting and preventing acute and chronic sports injuries; maintaining strength, flexibility, speed, agility and cardiovascular fitness.

Gentle Warm Water Exercise:(Therapeutic)
This gentle fitness program is fun and helps improve strength, flexibility, coordination, balance and agility in a socially and physically supportive environment. Range of motion and body alignment are emphasized while walking, jumping, skipping, and hopping in the water. You can start slow and build up your strength at a pace that is comfortable for you.

Hydro-Fitness:(Aerobic/Strength/Flexibility)
Exercising in the water creates additional resistance to help you achieve maximum results from aerobic and strength building exercises, while reducing the risk of injury. Certified instructors show you how to make the water work for you.

Six-Week Master Swim Program
The Master Swim Program provides challenging and progressive swim training as well as helpful hints and tips to improve overall fitness. Weekly sessions will include speed and endurance training, motivation, drills, stroke technique, video coaching, education handouts and fun workouts. Prerequisite: Ability to swim 25 meters

Swim Conditioning
Build your endurance, increase your confidence in the water and have a great time. The Queen’s six-week, swim conditioning camp is designed for adult tri-athletes and swimmers who want to improve their swim techniques and total body conditioning.

Conditioning sessions include two-weekly 30-minute interval swims and a series of longer endurance swims. These water workouts are the perfect boost to help you meet your personal swimming goals.

Aquatic Training: Special Olympics
The Queen’s Wellness center is proud to offer Special Olympics aquatic training with renowned coach Suzy Jordan. Athletes of all abilities are invited to join our weekly training classes, which are designed to improve swimming skills and prepare athletes for the Special Olympics while they have a good time and meet new people.

Mat Pilates (Core Conditioning)
The art of “Contrology” is what Joseph Pilates called his work.  Use your breath to connect the mind and body through very purposefully controlled movements that help strengthen and tone the core body, the important muscles attached to your spine. 

Pilates/Reformer “Boot Camp”
Our dynamic, challenging, and fun “Boot Camp” combines Pilates, core stability and interval training to kick up your heart rate, improve your cardiovascular fitness and improve your core strength.

Spin-ergy (Aerobic)
We will get you set up on a stationary bike and then take you on a virtual cycling tour of Napa, Sonoma, San Francisco, or maybe even Italy. You’ll go up hill and down, and the speed drills and interval trainings can be as intense as you would like. Get a tremendous, endurance building workout during a 45 – 60 min ride.

Intro Spin (Aerobic)
In this 30-minute, non-threatening class you will learn bike set up and the techniques you need to be confident and successful and prepare you for participation in any one of our spinning classes.

Step Training (Aerobic)
Have some fun using a bench to step your way to health. Using the large muscle groups helps burn calories and increase cardiovascular strength and conditioning. Courses are available at various intensity levels. Choreography is repeated several times to help you feel comfortable to get to the next move.

Tai Chi Beginning/Intermediate: (Balance & Flexibility)
Using the relaxed energy elements of the Tai Chi system combined with conscious breathing, you will tone the muscular system as well as strengthen the immune system (chi). Tai Chi Chuan, formerly the premier martial art of China, is now utilized primarily for its meditative movement, which unifies mind, body, and spirit.

Turbo-Kick: (Aerobic/Toning)
A series of powerful punches and strenuous kicks will help you build strength and endurance and leave you sweating with satisfaction.  You can learn the forms and execution of kickboxing while relieving the day’s stress.

20-20-20  (Core/Aerobic/Muscle Conditioning)
In this compact, one-hour class we pack three workouts into one. Participants do 20 minutes of cardiovascular training (Spin, Step, and/or Dance Aerobics), followed by 20 minutes of concentrated abdominal and lower back strengthening exercises, and then finish with 20 minutes of body sculpting resistance training.

Power Pump (Muscle Strength and Conditioning)
This power packed class focuses on building strength, lean muscular development and overall physical fitness using a variety of resistance training equipment including free weights.

Power Yoga (Strength/Relaxation)
This challenging blend of yoga poses develops strength, flexibility, balance, and mental discipline. It’s an outstanding, simultaneous workout for body, mind and soul.

Yoga Fusion (Balance/Muscle Strength/Flexibility)
This is a blend of yoga on the ball (including some “power” yoga), Pilates on the mats, hula-hoops, bands, weights, and balls, large and small. Yoga Fusion promotes healthy backs and focuses on core strength.

Yoga Sculpt (Strength/Flexibility)
This new approach to body sculpting incorporates Yoga and Pilates postures with use of weights and stretching. Yoga Sculpt increases the ability to remain calm and focused during tasks that can be valuable in many other areas of life.

Restorative Yoga (Strength/ Flexibility)
This class focuses on mat work. It involves sustaining easy yoga poses, utilizing props for support. Participants stretch, yawn and relax with the end result being a total physical and mental renewal. No previous yoga experience is necessary.

Rosen Method Bodywork
Rosen Method Bodywork combines nurturing touch and dialogue to help release the layers of chronic muscle tension stored in your body.  This personal and sensitive approach to massage not only deeply relaxes the mind and body but  also helps uncover the origins of accumulated stress.  Through Rosen Method Bodywork, you will increase flexibility and vitality and feel more in touch with your body.

Zumba (Aerobic)
This fusion of Latin and international music includes dances such as salsa, cumbia, meringue, rumba, mombo, belly dance, flamenco, and hip hop, along with other fun dance moves. It’s a fun fitness system that combines high energy and motivating music with unique dance moves that tone and sculpt the body.