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Health and Wellness

We’re more than a gym.

We’re focused on promoting the physical and emotional well-being of all Canadians, regardless of their age, ability, or background. With the support of our 250+ annual volunteers, we’re providing in-home social support to isolated seniors, encouraging the full participation of newcomers, and providing subsidies to remove barriers for women and families in accessing health and wellness opportunities through YWCA Hamilton fitness classes and aquatics.

Wellness Schedules (All)icon of a clock representing the fitness schedules and timetables at YWCA Hamilton

Seniors

YWCA Hamilton operates two Seniors’ Active Living Centres that provide affordable programs and services for adults 55+ to enrich and support independent active living.

A variety of health and wellness programs are offered to promote physical and emotional well-being; programs focusing on skill development and social programs to build communtiy and build connections with other seniors.

Seniors have access to special reduced rates for the FITpass and AQUApass.

For more information, contact our Seniors’ Active Living Centre 905-529-7727

For free open house week classes, view schedule here

Volunteers age 55+ provide in-home social support and can accompany isolated seniors to attend activities and appointments in the community. If you are a senior who would like to support other seniors or know an isolated senior who might benefit from connecting with other seniors please contact Shannon Hanley at 905-522-9922 ext. 316 or shanley@ywcahamilton.org

Free exercise programs for adults 55+ who speak Punjabi. This program is fully offered in Punjabi! Seniors receive health education and participate in group fitness and social time and is offered at the Dominic Agostino Community Centre located at 150 Violet Drive, Stoney Creek.

For more information please contact Roo Seema at 905-546-2424 ext. 4284

The program is a group fitness class that is designed to be safe and effective for those who have osteoporosis or are at risk of osteoporosis. Free program with a valid YWCA Fit Pass.

For more information or to register contact Deanna at 905-522-9922 ext. 148

Fitness Memberships

FITpass: The all-inclusive FITpass provides access to a full range of energizing classes (Pilates, Yoga, Barre, Zumba are all included specialty classes), facilities and equipment available at the YWCA Hamilton. Health & Wellness staff will design an individual program to help you achieve your wellness goals. The FITpass includes unlimited use of YWCA’s full fitness and pool facilities, all fitness classes and all swim classes for adults. We also have a no-hassle cancellation policy. Try our new EXPRESS FIT Programs designed for a 30 minute fit-it-in workout. For more information on fitness programs please contact 905-522-9922.

FITpass Fee (+HST):

Adult $43/month | Senior $39/month |  Student $35/month | One Month $60/month

AQUApass:

For individuals who have a passion for the pool, the AQUApass provides a full range of dynamic aquatic workouts and programs. The AQUApass includes unlimited use of the YWCA’s pool facilities as well as all Adult Group Swimming Lessons, Aquafitness, Length Swims, Master Swim Program and Open Swims.

AQUApass Fee (+HST):

Adult $32/month | Senior (60+) $28/month

For more information please contact Tara Weiderick 905-522-9922 ext. 103

The Health Pass membership consists of specialized programs for individuals with Heart Disease, Diabetes, Osteoporosis, and women recovering from Breast Cancer. This membership begins with a Wellness Consultation to develop a customized fitness program best suited for an individual’s health & wellness needs.

The Health Pass membership consists of specialized programs for individuals with Heart Disease, Diabetes, Osteoporosis, and women recovering from Breast Cancer.

Health Pass Fee (+HST): $35/month

Specialized Health and Wellness Programs

Good Beginnings is a volunteer assistance program available for mothers in Hamilton and the surrounding area with infants younger than 6 months of age. The program provides free in-home support for mothers to cope with challenges of having a new baby,  and/or for women who are at risk of Postpartum Depression. The program involves weekly in-home visits from a trained volunteer who can effectively support mothers for the first 6 months post-partum.

If you know a mother who might benefit from the Good Beginnings program, please contact Liliana Figueredo at 905-522-9922 ext. 310 or lfigueredo@ywcahamilton.org

This program is designed for women who face financial barriers to participating in physical activity programs. The program includes group fitness classes and health education delivered by qualified fitness staff and is offered at a subsidized rate.

Participants in this program have access to both the Fitness Centre and the pool through the all-inclusive FITpass. To apply for the program, visit the front desk and fill out an application and attach proof of income.  Further details of the program will be discussed with each individual that has met the criteria.

Funded in part by the United Way of Hamilton and Halton

For more information or to register contact Rana Aldibs at 905-522-9922 ext. 180 or womanalive@ywcahamilton.org

The program is a specialized post-cardiac rehabilitation program. Participants receive individual exercise programs and supervision from qualified fitness staff.

For more information or to register contact Deborah Hannah at dhannah@ywcahamilton.org or 905-546-2424 ext. 4750

Encore is a FREE gentle exercise program for women who have experienced breast cancer at any time in their lives. The program includes gentle land and water exercises as well as guest presenters on varying topics related to improving your health. The program is delivered in a supportive group environment and is a licensed program under YWCA Hamilton.

Pre-registration is required.

Fall 2019 Session:

  • Dates: Wednesdays from October 9 – November 27
  • Time: 1-3pm
  • Location: Centennial Pool, 5151 New Street, Burlington L7L 1V3

For more information or to register contact Anne Marie Collingwood at 905-522-9922 ext. 158 or acollingwood@ywcahamilton.org

Pilates Beyond Breast Cancer is a 10-week program designed to build stamina, improve posture, increase shoulder range of motion, regain function and release neck tension. Join Certified Body Harmonics® Pilates instructor Anne Marie Collingwood to restore your foundation of strength, mobility, and balance as you experience The Art of Contrology (Joseph Pilates).

Dates: Wednesdays, September 18, 2019 – November 20, 2019

Time: 9:30am-10:30am

Location: Studio at 75 MacNab Street South

Cost for 10-week program: $80 + HST for non-members, FREE for Adult FITpass and Health Pass members

For more information or to register contact Anne Marie Collingwood at 905-522-9922 ext. 158 or acollingwood@ywcahamilton.org

This is a 10-week program that has been designed specifically for women who have had breast cancer at any time in their lives. Gentle exercises that use buoyancy and resistance training to improve range of motion, endurance and reduce Lymphoedema.

Dates: Mondays, September 16, 2019 – November 25, 2019

Time: 1:30pm-2:15pm

Location: 75 MacNab Street South

Cost: $80 + HST for non-members

FREE for Adult FITpass members and Health Pass members

For more information or to register contact Anne Marie Collingwood at 905-522-9922 ext. 158 or acollingwood@ywcahamilton.org

Funded in part by United Way Halton and Hamilton

This 10-week program is a  great way for mom and baby to exercise together and to meet other moms in a fun and social class.

Dates: Mondays, beginning September 16, 2019

Time: 10am-11am

Location: Gym at 75 MacNab Street South

Cost for the 10-week program: $50 + HST for non-member or $25 + HST for members

For more information contact Rana Aldibs at 905-522-9922 ext. 180 or womanalive@ywcahamilton.org

This 10-week workout series in the pool is a fun way for moms to connect with their babies and other moms while getting a great workout.

Dates: Thursdays beginning September 19, 2019

Time: 9:45am-10:30am

Location: YWCA pool, 75 MacNab Street South

Cost for the 10-week program: $50 + HST for non-member or $25 + HST for members

For more information contact Rana Aldibs at 905-522-9922 ext. 180 or womanalive@ywcahamilton.org

Certified Personal Trainers meet with you to design a workout that is catered to your needs. Private and semi-private sessions are available.

To book your session today or for more information contact Deanna Lawson-Langford at dlawson-langford@ywcahamilton.org

Aquatics and First Aid Training

Come and learn valuable lifelong water safety and rescue skills through our Advanced Aquatic program offerings. All courses are available at YWCA Hamilton MacNab St location.

To register or for more information please call 905-522-9922 ext. 103 or tweiderick@ywcahamilton.org

Give your child the gift of aquatic fun and swimming at an early age. Songs, games and introductory swimming skills will make your child comfortable and happy in the water. Each level is built around an aquatic animal mascot, which makes lessons engaging and fun. The Instructor uses progressive teaching techniques adapted to each child and provides constant feedback and encouragement.

Parents/caregivers participate in classes with their child for the first two or three levels.

Red Cross Swim can also be modified for swimmers with disabilities, please check with your facility.

Your child may also have the opportunity to attempt swimming in clothing, which will teach children how to survive unintentional falls into water – one of the leading causes of drowning for this age group.

All preschool levels and kids levels 1 to 4 are 30 minute classes/ once per week and the fee is $50.00 for a 10 week program. Levels 5-10 are 45 minutes classes/ once per week and the fee is $65 for 10 weeks.

Starfish (4-12 months)
Babies and their caregivers work on getting wet, buoyancy and movement, front, back and vertical position in the water, and shallow water entries and exits.

  • Orientation to water for babies and their parent/caregiver.
  • To enter this level, babies must be able to hold up their head.
  • The goals are to help babies experience buoyancy and movement through songs and play in the water and to teach the parent/caregiver age-specific water safety.

This level is participation-based only, without formal evaluation.

Duck (12-24 months)
Babies and their caregivers work on rhythmic breathing, moving forward and backward, front and back float with recovery, and shallow water entries and exits.

  • Orientation to water for toddlers and their parent/caregiver.
  • Age is the only condition for entering this level.
  • Swimmers learn how to use floating objects for support and explore different water movements through games, songs and active water play. The parent/caregiver also learns age-specific water safety.

This level is participation-based only, without formal evaluation.

Sea Turtle (24-36 months)
Toddlers and their caregivers work on submersion, front and back floats and glides, jumping into chest-deep water with assistance, kicking on front and front swim.

  • Orientation to water for toddlers and their parent/caregiver. May also be offered in unparented format.
  • Age is the only condition for entering this level.
  • Swimmers learn, through fun games and songs, how to combine skills, how to kick with a buoyant object and how to perform basic floats, glides and kicks.

This level is participation-based only, without formal evaluation.

Sea Otter (3-5 years)
Swimmers work on front and back floats and glides, kicking on front with a buoyant object, and will be able to swim 1 metre upon completion of this level.

  • All skills are assisted by the Instructor.
  • Swimmers enter this level when they are 3 years of age
  • Using games and activities, swimmers learn to open their eyes under water, further develop basic floats and glides, and swim 1 metre. They also learn age-appropriate water safety skills.

Swimmers are evaluated based on performance criteria and progress to Salamander once all criteria have been successfully completed.

Salamander (3-5 years)
Swimmers work on improving their front and back float and jumping into chest-deep water unassisted. Kicking is added to the front and back glide and swimmers will be able to swim 2 metres upon completion.

  • Swimmers enter this level when they have successfully completed Sea Otter.
  • Using games and activities, swimmers learn to swim 2 metres, further develop basic floats and increase their distance on front and back glide.
  • Front swim and roll-over glide are also included, and swimmers learn appropriate water safety skills such as how to jump into chest-deep water and how to use a lifejacket/Personal Flotation Device (PFD).
  • Safety skills development includes water orientation, safe entries and exits and only swimming when an adult is present.

Swimmers are evaluated based on performance criteria and progress to Sunfish once all criteria have been successfully completed.

Sunfish (3-6 years)
Swimmers work on kicking and can perform glides (front and back), enter deep water safely, float in deep water, swim with a PFD, and swim 5 metres continuously.

  • Swimmers enter this level when they have successfully completed Salamander.
  • Using games and activities, swimmers learn to swim 5 metres, increase their distance using buoyant objects, increase their front and back glide with kick, and develop their roll-over glide, side glide and front swim. Safety skills include deep-water skills and use of a lifejacket/Personal Flotation Device (PFD).
  • Safety skills development such as water orientation, safe entries and exits and always asking for permission before going near the water.

Swimmers are evaluated based on performance criteria and progress to Crocodile once all criteria have been successfully completed.

Crocodile (3-6 years)
Swimmers further develop the front and back glide with kick, front and back swim, jump into deep water, swim with a PFD in deep water, and swim 10 metres continuously.

  • Swimmers enter this level when they have successfully completed Sunfish.
  • Through games and other fun activities, swimmers learn to swim 5 metres on their front and back, perform a dolphin kick and begin using rhythmic breathing. They also progress with kicking drills and increase their swimming distance to 10 metres.
  • Safety skills include jumping into deep water and performing surface support for 10 seconds, recognizing when a swimmer needs help and using a lifejacket/Personal Flotation Device (PFD) in deep water.

Swimmers are evaluated based on performance criteria and progress to Whale once all criteria have been successfully completed.

Whale (3-6 years)
Swimmers increase their distance on front and back glide with kick, increase distance on front and back swim, learn the sitting dive, and will be able to swim 15 metres continuously upon completion of the level.

  • Swimmers enter this level when they have successfully completed Crocodile.
  • Through fun activities, swimmers perform a front and back swim for 10 metres. Swimmers work on developing their flutter kick and perform a distance swim of 15 metres.
  • Safety skills include identifying safe swimming areas, jumping into deep water, swimming 5m, surface support for 20 seconds, a return to safety, throwing assists and sitting dives.

Swimmers are evaluated based on performance criteria and complete the program once all criteria have been achieved. Children 5 years or older are ready for the appropriate level of Red Cross Swim Kids.

Participation in Red Cross Swim Preschool may qualify you for the federal Children’s Fitness Tax Credit.

Help your child develop a healthy lifestyle through swimming. Your child will learn to swim and stay safe in a fun environment that promotes a personal best and celebrates individual success.

The 10 levels allow for solid progression. Children learn swimming and survival strokes, and build their distance and speed, while focusing on making safe decisions in, on and around the water.

In each level, participants are evaluated based on performance criteria and progress to the next level once all criteria have been successfully completed.

All preschool levels and kids levels 1 to 4 are 30minute classes/ once per week and the fee is $50.00 for a 10 week program. Level 5-10 are 45 minutes classes/ once per week and the fee is $65 for 10 weeks.

Red Cross Swim Kids 1
At least 5 years of age, no previous swimming experience required
Swimmers receive an orientation to water and the pool area and work on floats, glides and kicking. Swimmers build their endurance by working on the 5m front swim.

Red Cross Swim Kids 2
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 1
Swimmers work on propulsion skills to move through the water and to remain at the surface. Swimmers work on the front swim (5m) and learn about deep-water activities and proper use of a lifejacket/Personal Flotation Device (PFD). Fitness activities include the 10m flutter kick and a 10m distance swim.

Red Cross Swim Kids 3
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 2
This level provides an introduction to diving, and teaches swimmers how to make wise choices about where and when to swim. Endurance is achieved by building strength in the flutter kick and a 15m swim.

Red Cross Swim Kids 4
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 3
This level introduces the front crawl (10m) and back swim with shoulder roll (15m). Swimmers work on kneeling dives, surface support (45 seconds, deep water) and developing a greater sense of self-safety by understanding their own limits. Endurance is built through a 25m swim. Upon completion of 25m, swimmers are eligible to register as part of Canada’s Swim Team through Getswimming.ca.

Red Cross Swim Kids 5
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 4
This level introduces the back crawl (15m), sculling skills, whip kick on the back, stride dives and treading water. Front crawl increases to 15m. An introduction to safe boating skills is also included. Endurance is developed through a 50m swim.

Red Cross Swim Kids 6
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 5
This level refines front crawl with a focus on hand entry and breathing (25m), back crawl with a focus on arm positions and body roll (25m), and introduces elementary back stroke (15m), safety on ice, and rescue of others with throwing assists. Swimmers demonstrate the front dive and their ability to tread water in deep water for 1½ minutes. Endurance is built through dolphin kick and a 75m swim.

Red Cross Swim Kids 7
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 6
This level builds skills and endurance for the front crawl (50m), back crawl (50m) and elementary back stroke (25m) and introduces whip kick on the front. Swimmers learn about airway and breathing obstructions, reach assists and stride entry. Swimming endurance is increased to a 150m swim.

Red Cross Swim Kids 8
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 7
This level is an introduction to breast stroke (15m) and feet-first surface dives. Swimmers learn about the dangers of open water, hypothermia, the performance of rescue breathing on children and adults, and standing shallow dives. Swimmers participate in timed treading water activities using the eggbeater skill for 3 minutes to improve their ability to remain at the surface in the event of an unexpected fall into water. Endurance is built on a 300m swim. Front crawl and back crawl distances are increased to 75m each.

Red Cross Swim Kids 9
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 8
This level refines the front crawl (100m), back crawl (100m), elementary back stroke (50m) and breast stroke (25m), and encourages swimmers to combine different kicks for fitness (3 mins). They also work on head-first surface dives and learn about wise choices, peer influences and self-rescue from ice. Endurance is built through a 400m swim.

Red Cross Swim Kids 10
At least 5 years of age, successful completion of the skills in Red Cross Swim Kids 9
This level is a final assessment of the strokes for technique and distance (front crawl 100m, back crawl 100m, elementary back stroke 50m, breast stroke 50m and sidestroke 25m). Swimmers learn about sun safety, rescue of others from ice, and head-first and feet-first surface dives. Endurance is built using the dolphin kick (vertical) and a 500m swim.

Participation in Red Cross Swim Kids may qualify you for the federal Children’s Fitness Tax Credit.

Learn to swim in Red Cross Swim Basics 1 and 2, develop. The program is customized to your individual goals and rate of progress.

All Adult & teen lessons are women only.

Red Cross Swim Basics 1
No previous swimming experience required.
We help increase your comfort level and confidence in the water through floats, glides, kicking and swimming. Work with your Water Safety Instructor to set goals to develop your swimming skills. An introduction to swimming with a focus on front swim. Whether you are just starting out, want to improve your skills or simply try something new, the two components of our swimming program for teens has something for you. You can learn to swim in Red Cross Swim Basics 1 and 2.

Swimmers learn front and back float, front and back glide with kick, front swim for 10 metres, shallow water entries and exits, and deep-water activities (assisted).

Red Cross Swim Basics 2
Some swimming experience and can perform front swim 10 metres comfortably.
We help increase your comfort level and confidence in the water through floats, glides, kicking and swimming. Work with your Water Safety Instructor to set goals to develop your swimming skills. This course focuses on developing the front and back crawl, establishing comfort in deep water, and increasing the swimming distance.

Swimmers learn back swim with shoulder roll, front and back crawl (15m), sitting dive, kneeling dive, stride dive and front dive, treading water, and swim a minimum distance of 25 metres.

Includes CPR-C and use of AED. EFA is for people who want a general knowledge of first aid principles and the emergency treatment of injuries. Skills include: victim assessment, CPR, choking, heart attack, stroke and external bleeding.

Date: Saturday May 25, 2019

Time: 9am-5pm

Cost: $84.75 (tax included)

Location: YWCA Hamilton- 75 MacNab St S

For more information contact Tara Weiderick at 905-522-9922 ext. 103 or tweiderick@ywcahamilton.org

Includes CPR-C and used of AED. SFA provides comprehensive training covering all aspects of first aid and CPR. SFA incorporates all of the Emergency First Aid and is designed for those who require a more in-depth understanding of first aid. Participants must attend both sessions.

Date: Saturday May 25 and Sunday May 26, 2019

Time: 9am-5pm both days

Cost: $113 (total, include taxes)

Location: YWCA Hamilton- 75 MacNab St S

Please call 905-522-9922 to register

Date: Saturday November 16, 2019
Time: 12-5pm
Cost: $81.36
Location: YWCA Hamilton- 75 MacNab ST S

 

For more information contact Tara Weiderick at 905-522-9922 ext. 103 or tweiderick@ywcahamilton.org

This course is for Individuals who have Instructor qualifications through YMCA, LSSC or equivalent and need Red Cross Water Safety Instructors qualification. One year experience teaching swimming lessons with a different qualification is required to take this course. Splashback is for individuals whose certification has been expired for more than 5 years and are wanting to re-certified. Registration is required 2 weeks prior to course date.

Date: Saturday November 16, 2019
Time: 1-6pm
Cost: $214.70
Location: YWCA Hamilton- 75 MacNab St.S

Every 2 years individuals must re-certify for the NLS qualifications by attending a recertification training. To qualify, individuals require a current Standard First Aid (SFA) certification before the NLS is completed. SFA is not completed in this training session.

Date: Sunday, November 24, 2019
Time: 3-9pm
Cost: $90.40
Location: YWCA Hamilton- 75 MacNab St S

For more information contact Tara Weiderick at 905-522-9922 ext. 103 or tweiderick@ywcahamilton.org

Prerequisites for this course are 16yrs +, Bronze Cross (Bronze cross award need not be current), current Standard First Aid. The course is held over 5 Sunday’s. 100% participation and attendance is required. Learn the skills and knowledge required to lifeguard in a pool setting. Advance registration is required for this course.

Dates: TBA
Time:
Cost: $288.15 (includes taxes, manuals and exam fees)

For more information contact Aquatic Supervisor: Tara Weiderick at 905-522-9922 ext. 103 or tweiderick@ywcahamilton.org

Prerequisites for this course are completion of Bronze Star or above 13 years of age. This is the 2nd Bronze level toward achieving Lifeguarding award. Particiapants will complete land and pool portions in this course with a pool exam at the end of course.

Location: YWCA Hamilton- 75 MacNab St. S
Day: Fall 2019

Bronze Cross & Standard First Aid: Prerequisites for this course are completion of Bronze Medallion and Emergency First Aid. This is the last Bronze Level before NLS.

Prerequisites for this course are completion of Bronze Medallion and Emergency First Aid. This is the last Bronze Level before NLS.

Location: YWCA Hamilton- 75 MacNab St. S
Day: Fall 2019

Children under the age of 12 who completed all 10 levels of the Red Cross Swim Kids program can take this next step. There are 3 levels to progress through and each level has 3 prerequisites to complete.

Rookie (Level 1), Ranger (level 2), Star (level 3): Each level must complete 3 areas ( First Aid, H2O Proficiency & Rescue) in order to receive the seals and badge.

Day: Sundays 11am-12pm, beginning September 15, 2019

Children 12 years old who have completed Red Cross Swim Kids or Swim Patrol are ready for the challenge of BRONZE STAR! Bronze Star is the first of 3 Bronze levels.

Day: Sundays 11am-12pm, beginning September 15, 2019

Water Safety Instructors individuals must be 16 years of age and complete Level 10 Red Cross Swim or Swimmer 6 LSSC program. This is the first step to becoming a Red Cross swimming instructor. Volunteer teaching experience hours are mandatory in this course and will be above and beyond the course time allotted. 100% participation and attendance are required.

Call Tara Weiderick at 905-522-9922 ext. 103 or email tweiderick@ywcahamilton.org for more information.

Advance Registration is required for this course. This course is now a blended learning course. There is 4 steps to completed this certification:

  1. Attend and get signed off on all your water skills and strokes and attend your in class portion to continue on.
  2. Complete your on-line course and assignments.
  3. Complete your 8 Teaching experience hours in Red Cross swim facility.
  4. Attend your final in class/ pool portion. Steps 1,2 &3 must be completed before you can attend step #4 the final day.

Dates: Coming in 2019  (step 1 start date) 2019 (step 4 final day)
Time: 9:00am-5:00pm
Cost: $320.00+HST

Resources

If you would like to see all of our Health and Wellness programs please visit: Wellness Schedules (All)

Faiza fulfills her dreams at YWCA Hamilton pool

Faiza Elbarghathi is smiling to the camera in front of YWCA Hamilton swimming pool

YWCA Hamilton will be closed Sunday October 13 and Monday October 14 for Thanksgiving.