Joseph P. Keefe Technical School
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FITNESS  

Jump start your fitness regimen with this ten week program of fun-filled exercise for all ability levels. This coed class will be held both indoor and outdoors and will include a variety of individual and team activities. Classes will include strength, agility, and balance activities, cardio drills, relay races, and obstacle courses. Each session will provide you with both a cardio and strength workout. This class will help you to lose fat, build muscle, improve heart health, and boost your metabolism. Expect to work hard within your individual limits. Participants should bring a mat or towel and bottled water.

Room: Auditorium • Jo-Ellen McCarrick • Tuition: $89

Boxing is both art and science. This course will teach students fundamental boxing techniques. This entails footwork, body positioning, blocking, defensive maneuvers as well as punching and counter punching combinations. As the class progresses, the instructor will teach students to cultivate their own unique boxing styles- providing them with the skill set to maximize individual strengths while protecting against their specific vulnerabilities. Boxing is fun, extremely demanding, provides a full body workout, will increase your strength, hand eye coordination and cardiovascular conditioning. The class is rooted in the spirit of teamwork and encouragement. This course is taught by the top boxing trainer in the area. Those who have taken other boxing or self defense courses will recognize the tactical advantages of course instruction. The course is open to all, but be forewarned, many of you will become hooked - Boxing is contagious.

Room: Cafeteria • Brad D’Andrea • Tuition: $119

NEW CLASS! This course builds upon all of the basic boxing techniques that were taught in the first session. The instructor will work closely with students to correct technical flaws and begin to develop each person’s individualized boxing style. This will vary depending on one’s body type and physical strengths. Advanced footwork, blocking systems, body positioning, angels, gaps and punching combinations will be introduced. As all of the students in the first session know - learning the “Sweet Science” requires patience, tenacity and sweat. Get ready to take it to the next level. This class will be limited to 12 students.

Room: Cafeteria • Brad D’Andrea • Tuition: $119

Brad D’Andrea began boxing in 1984 while in the Marine Corp. In 1985 he became the Captain and President of the Westfield State Boxing Team. In 1988 as a member of the National Collegiate team he competed in the former Soviet Union, Chchlelaviakia and Kingston Jamaica. Brad began coaching in 1990 at the Natick Boxing Club. In 1997 he worked with the Framingham Police Department to open the Framingham PAL Boxing Program. Where, over the years, he has trained a National Junior Olympic Champion, numerous Golden Glove Champions and hundreds of boxing students from very diverse backgrounds. Brad is the Vice President of Global Manufacturing for the Au Bon Pain Corporation. His time is in demand so he only teaches a limited number of group classes. Sign up early because the last class sold out fast!!!

You’ll have a “blast” while you burn calories, lose weight, and improve cardio fitness. This hi/low aerobic class is great for all ages and abilities. Men and women are welcome. Boost your heart rate into a safe aerobic range with fun, low-impact moves to upbeat music. The class will conclude with abdominal work and stretching. Improve your heart health, reduce stress, and get in shape! Wear sneakers and proper athletic attire. Bring a mat or towel and water. Balance this class with our Bodytoning and/or Total Workout course(s) for a well-rounded fitness program.

Room: Auditorium • Jo-Ellen McCarrick • Tuition: $99

NEW CLASS! Mix up your fitness routine with interval training.  In this class you will burn calories, improve cardiovascular fitness, and build endurance and strength.  The class will begin with a warm-up and will then alternate between periods of high activity which will include hi/low aerobic moves and traditional calisthenics and active rest periods that focus on toning muscles and building strength. The class will include use of stability balls, medicine balls, hand-held weights, and resistance tubing.  Wear appropriate athletic attire. Bring a mat or towel for floor work and bottled water.

Room: Auditorium • Jo-Ellen McCarrick • Tuition: $89

This class is designed for all levels: beginners, and students who have experience, but want to take care of and heal their bodies. When done gently, yoga practice can help to repair joints, decrease stress, increase flexibility, and prevent and heal injuries. Regular yoga practice also helps one to lose weight and maintain a healthy weight! Jeanne teaches gentle yoga based on her training in Viniyoga, a style of gentle yoga taught by Gary Kraftsow and transmitted by T. Krishnamacharya and T.K.V. Desikachar. Viniyoga is a style of yoga that allows the student to adapt a practice based on their current level of ability, age, flexibility, strength and injuries. In addition to learning and practicing gentle (asana) postures, this class will explore the seven major chakras or energy systems with specific postures and meditations to balance and guide the body to higher levels of healing. Please bring water, a yoga mat and towel or blanket.

Room: 301 • Jeanne M. Donnelly • Tuition: $69

Jeanne has been teaching various forms of exercise since 1979. She has trained in and teaches Tai Chi, Qigong, Yoga, Martial Arts, and Self Defense and Safety Workshops for women and children. She is also a Personal Trainer, Master Level Reiki Practitioner, Licensed Mental Health Counselor, 4th Degree Black in Tae Kwon Do and owner of Makoto-Do. Jeanne can be reached at contactus@makoto-do.com..

Participants will use stability balls, soft weighted balls, hand-held weights, and resistance tubing to strengthen, stretch, tone, and stabilize core muscles. Improve balance, posture, coordination, body awareness, strength and flexibility. Join us and have a ball! Please bring a yoga/sticky mat. All other exercise equipment provided.

Room: Auditorium • Jo-Ellen McCarrick • Tuition: $89

Did you know that changing the way you breathe can give you more energy, change your mood, help you to sleep better or improve your concentration? Did you know that meditation can change the chemistry in the brain to promote healing and can help you realize your full potential? Recent studies have shown that the physiology of those who meditate on a regular basis can be as much as ten to fifteen years younger than those who do not. Regular practice of Kundalini Yoga offers many possibilities for a happier, healthier life. These are just a few:

Kundalini is the oldest form of yoga (dating back over 5,000 years) and incorporates all facets of yoga including exercises called kriyas, breath work (pranayama) and meditation (silent and with mantra). Practicing Kundalini yoga balances the glandular system, strengthens the nervous system and enables the practitioner to harness the energy of the mind and the emotions. Kundalini yoga releases energy blocks along the spine which result in a sense of well being, clear thinking and overall physical health. Kundalini classes are appropriate for beginners as well as experienced practitioners. Alternative moves are offered whenever possible for students who may find some of the exercises challenging. Students will benefit regardless of ability to do some of the physical components of exercises by participating with breath, intention, and meditation. Please wear loose, layered clothing and bring a mat, pillow and towel or blanket to throw over yourself during deep relaxation. It is advisable to eat lightly or not at all before the class.

Room: 301 • Ann Finn • Tuition: $129

Ann Finn is a certified, Kundalini Yoga teacher with 10 years experience. Ann is also a certified hypnotherapist, Pilates instructor and a Reiki Master/Teacher. Ann specializes in yoga for stress relief and weight loss as well as teaching yoga and meditation for people who suffer with chronic depression. It should be noted that yoga and meditation do not take the place of proper medical treatment but are a great supplement to treatment for depression and anxiety. You may contact Ann via e-mail at longtimesun@comcast.net.

Come and exercise in our pool two nights a week. Come when you want and stay as long as you want. There will be a lifeguard on duty. Our pool temperature averages between 82 to 83 degrees which is the recommended level of a multi-use pool. If you have a tendency to get cold, Under Armour shirts and leggings may be worn.

Room: Pool • Tuition: $79

For the adult who is comfortable in shallow water, but has limited skills or strokes. This class will focus on beginner swim skills, stroke development, breathing techniques and deep-water readiness. For all swim courses a bathing suit and towel are needed. Goggles and swim caps are recommended but not required. Our pool temperature averages between 82 to 83 degrees which is the recommended level of a multi-use pool. If you have a tendency to get cold, Under Armour shirts and leggings may be worn.

Room: Pool • Camellia Ciocca-Palinkas • Tuition: $99

For the adult who has completed beginner level or has basic knowledge of some swim strokes and is comfortable in deeper water. This course will focus on advanced stroke development and technique, water entries, and endurance. For all swim courses a bathing suit and towel are needed. Goggles and swim caps are recommended but not required. Our pool temperature averages between 82 to 83 degrees which is the recommended level of a multi-use pool. If you have a tendency to get cold, Under Armour shirts and leggings may be worn.

Room: Pool • Camellia Ciocca-Palinkas • Tuition: $99

Camellia has successfully taught adult learners for over 20 years. Her motivation and association techniques will enable the adult learner to be at ease in the water and learn progressively. A combination of experience and numerous certifications will encourage the student to achieve their best.

What is Pilates? Pilates is a method developed by the late Joseph Pilates, who was born in 1880 in Germany. The leading ballet of the time came to his exercise studio in New York. His workout, which builds strength with flexibility and promotes harmony between mind and body, has attracted screen legends, musicians and athletes like Katherine Hepburn, Sigourney Weaver, Madonna and Kristi Yamaguchi. Join us for this workout and see for yourself what Pilates is all about! Pilates will:

Please bring a Pilates mat and towel to class.

Room: 301 • Allie Barrett • Tuition: $99

Allie Barrett is a certified Pilates instructor and teaches at area gyms.

Join us for an energetic workout with a pilates ball. Originally manufactured in Italy, the Pilates ball was first used as a tool for rehabilitation in Switzerland in the 1960’s. In the 1970’s therapists in the U.S. began using the Pilates ball to treat spinal injuries and other medical problems, but was not discovered as an effective method of general body conditioning until the early 1990’s. The ball is now widely recognized in the fitness industry, and many pilates instructors believe it to be an extremely effective training tool for developing core strength, flexibility, balance, and posture. When purchasing the pilates ball, read the clearly marked sizes to determine the appropriate diameter for your height. This class is for intermediate pilates students. Please bring a Pilates mat, a Pilates Ball and towel to this class.

Room: 301 • Allie Barrett • Tuition: $79

Flexibility training may help to improve athletic performance, prevent or overcome injuries, and alleviate back or other muscle tension. This comprehensive stretch class will help to improve flexibility, relax tight muscles, and relieve stress. Following a cardio-based warm up that includes dynamic movements and active stretches, we’ll perform a complete head-to-toe series of slow, relaxing stretches. The class will incorporate a variety of static stretches drawing from dance, yoga, therapeutic conditioning, and traditional exercise. A suitable class for all levels. Floor work required. Please bring a mat or towel.

Room: Auditorium • Jo-Ellen McCarrick • Tuition: $79

This class presents you with an opportunity to learn and experience the popular standard 24 step tai chi form practiced throughout the world. Although taijiquan is a Martial Art, this particular form is known for its slow, relaxing flowing movements and is practiced mainly to heal and prevent injuries, decrease stress, increase strength and flexibility, and enhance longevity. It was simplified from the taijiquan yang style 108 form, to make it accessible to more people. The taiji or yin yang symbol can be translated as grand ultimate, as the healing that occurs through practicing tai chi encompasses both the internal and external. In this class, Jeanne shares skills that she has learned from studying tai chi with renowned tai chi masters. Students will also have the opportunity to experience healing Qigong exercise. No prior experience necessary. Past students are always welcome to come and learn more!

Room: 301 • Jeanne M. Donnelly • Tuition: $69

This total-body workout combines aerobics, muscle conditioning, and flexibility training. Start your weekend off right, reduce the stress from your week, and join us for this fun workout to lively music. The class begins with hi/low aerobics, followed by 45 minutes of weight training and stretching. We’ll use hand-held weights and resistance tubing to tone and shape from head to toe. Wear sneakers and proper athletic attire. Bring a mat or towel for floor work and water.

Room: Auditorium • Jo-Ellen McCarrick • Tuition: $69

This class is based upon the yoga fit method of combining mind, body, and fitness. Yoga fit is a flowing series of basic yoga poses. Particular attention will be given to strengthening and stretching the hips and shoulders, as well as balance. The yoga fit method is very popular with golfers, runners, and cyclists who use yoga to enhance their conditioning. No prior yoga experience is necessary. Please bring a Pilates mat and towel to class.

Room: Cafeteria • Mary O’Riordan • Tuition: $79

Mary is a certified yoga instructor. She is also AFAA certified in Pilates and an AFAA certified personal trainer. She has been practicing yoga for about 6 years and is currently employed as a yoga instructor at several area gyms. In addition to teaching, she is a trainer at Midtown Fitness in Milford, MA.

This class is geared towards returning yoga fit students as well as those who have practiced some yoga in the past. Intermediate Yoga Fit will follow the same format as the Yoga Fit class, but will be a more vigorous practice. It will strengthen and tone the body with emphasis on breath and concentration. There will be less demonstration and more focus on alignment and awareness. If you have enjoyed the Yoga Fit classes in the past or enjoy a somewhat active yoga practice, this class is for you!

Room: Cafeteria • Mary O’Riordan • Tuition: $79

Entry level yoga fit class geared towards those who are returning to fitness after a long break or injury. Still a flowing class with more emphasis placed upon warming up and stretching. The class will end with a 5 minute relaxation. No prior yoga experience is necessary. Please bring a Pilates mat and towel to class.

Room: Cafeteria • Mary O’Riordan • Tuition: $79

Zumba is a fusion of motivating Latin and International music that combines high energy with fun, “EASY TO DO” unique moves and combinations. The music motivates you as you dance your worries away! ALL FITNESS LEVELS WELCOME. Please wear comfortable sneakers and bring water and a small towel.

Room: Gym • Lee Rudman • Tuition: $89

Lee is an AFAA certified fitness instructor. She has been certified for 15 years and has taught at Gold’s Gym in Natick, Needham and Ashland. She has taught and is certified in vinyasa yoga, weight training, intermediate boxing, core classes, kickboxing, and dance, Zumba and CPR/AED and First Aid certified as well.

NEW CLASS! We always have calls from area residents looking for a Sunday morning fitness class. This fall we will offer Zumba on Sunday with our new instructor Ashley Laurie. You have all the fun and cardio benefits - but the first thing on Sunday morning. Please use the Winter Street entrance (gym end). No class Oct 10.

Room: Gym • Ashley Laurie • Tuition: $89

Ashley is a graduate of Keefe Tech and is Zumba certified. Ashley has participated is sports her whole life. She is energetic and enjoys working out when it is fun. Teaching Zumba Fitness makes your workout fun - Ashley wants you have a party at her Zumba Class.

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