Fitness on Demand

Fitness on Demand classes in the Y 

Starting with Summer Session 2 on July 27 you can access Fitness on Demand classes in Studio 3 while you are at the Y at no additional cost. You'll  have more class options and more times to take classes, which all adds up to more fitness for you.  When Studio 3 is not in use, you will be able to enter and participate in a virtual class. These video classes will start at a scheduled time, just as a real live fitness class would, but without a live instructor.

Don’t worry – we aren’t getting rid of any of our instructors! We highly value them, their expertise and the personal touches they bring to every class. Fitness on Demand is simply a way to give you more choices by offering classes during times we don’t currently have classes scheduled. We will continue to offer our specialty classes with instructors, and you’ll register for these as you always have, but you can also take a virtual class for no additional cost through Fitness on Demand.

Studio 3 On Demand Fitness: Spin classes like Climbing in France or Top of the Rockies can be found in Studio 3.

https://ma.fod247.fitness/ZoneSchedules/106718   

The App Workouts in the Y 

If you prefer to exercise on your own but would like motivation or instruction, the Fitness on Demand app may be exactly what you want. You can use the free version of the app to access fitness options in Studio 3. If you want to purchase additional content you can, but it is not necessary to purchase anything in order to be able to access On Demand workouts while you are in our Lebanon facility.

Download from the app store
Download from Google Play

Directions to Download the App

Go to your app store. (Apple users go to the App Store. Or go to Google Play.)
Search ‘Fitness on Demand.’
Download the Fitness on Demand App (which is free).

Click on ‘Get Started.’
Create your login by entering your email creating a password.

Allow access to find your location. Make sure your Bluetooth is enabled and remember, you have to be in the YMCA building to access class schedules and virtual workouts.

Click on ‘Schedule.’
In the search bar Enter Ralph J. Stolle Countryside YMCA or our zip code 45036 (If it doesn’t already show as a location option.)
Click on ‘Set Location’ for either Studio 2 or the Cycle Spin Studio. Please note: You cannot view both schedules at the same time. You will have to go back and ‘Set Location’ for both in order to view the individual studio schedules.

Questions?

Contact Zach McCollum at Zach.McCollum@ymcastaff.org or talk with any fitness instructor or Cardio Strength Center staff for help.

We hope you will take advantage of these virtual classes and workouts. More fitness classes and different workouts will be added in the future, so keep checking back for new things to try. Let us know what classes you enjoy. With the additional class times and variety these workouts provide, we’re taking your membership to a whole new level!

 

Check these Healthy & Delicious Recipes from FOD!

This protein-packed quinoa salad is brightened up with fresh mango, strawberries, blackberries and blueberries!

INGREDIENTS:

  • 1 cup quinoa
  • 2 cups water
  • 1 mango, diced
  • 1 cup quartered strawberries
  • 1/2 cup blueberries
  • 1/2 cup blackberries
  • 1/2 lemon, juice
  • 2 tbsp honey
  • 1/2 cup vanilla yogurt for serving
  • 2 tbsp chia seeds for serving

DIRECTIONS:

Cook the quinoa according to package directions. Allow it to cool completely. In a large serving bowl toss the quinoa with the fruit, lemon juice, and honey. Serve immediately with vanilla yogurt and chia seeds or store in the refrigerator for up to 4 days.

This easy one-pot pasta is the perfect choice for a busy weeknight. It's packed with protein and fiber and full of kid-friendly flavors that the whole family will love.

INGREDIENTS:

  • 1 tbsp vegetable oil
  • 1 lb lean ground beef
  • 1 yellow onion, diced
  • 1 red bell pepper, diced
  • 1 garlic clove, minced
  • 1 15-oz can black beans, drained and rinsed
  • 1 cup corn kernels, fresh, frozen, or canned
  • 4 cups beef broth
  • 2 cups tomato sauce
  • 1 1/2 tbsp chili powder
  • 1 tsp ground cumin
  • 1 lb dried pasta shells
  • 1/2 cup shredded cheddar cheese
  • Salt and pepper to taste
  • 1/4 cup sour cream

DIRECTIONS:

In a large soup pot or Dutch oven, heat the oil over medium-high heat. Add the ground beef and cook, breaking it up with the side of a spoon, until it is no longer pink, about 5 to 6 minutes. Add the onion and bell pepper and cook until they begin to soften, 2 to 3 minutes. Add the garlic and cook it for another 30 seconds. Add the beans, corn, pasta, beef broth, tomato sauce, chili powder, and ground cumin. Stir well and then bring the mixture to a boil. Once it has reached a boil, reduce the heat to medium, cover, and cook, stirring every 2 to 3 minutes, until the liquid has been absorbed and the pasta is tender, between 12 and 14 minutes. Stir in the cheese and season with salt and pepper to taste. Serve immediately topped with sour cream or store it in the refrigerator for up to 3 days.

These sweet and tart Raspberry Oat Crumble Bars are loaded with fiber and surprisingly easy to make. They can be enjoyed for breakfast, as an afternoon snack, or as a delicious dessert topped with some vanilla ice cream.

INGREDIENTS:

  • 1 1/2 cups oat flour
  • 1 1/2 cups quick cooking oats (gluten-free)
  • 1/2 cup brown sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup butter, melted
  • 2 cups raspberries
  • 2 tbsp sugar
  • 1 tbsp cornstarch
  • 1 tsp vanilla extract
  • 1/2 lemon, juice

DIRECTIONS:

Preheat the oven to 350°F. Prepare an 8x8 baking dish with parchment paper, leaving an overhang on both sides. In a large bowl, whisk together the oat flour, oats, brown sugar, baking powder, and salt. Add the melted butter and mix until it is thoroughly combined. Transfer two-thirds of the oat mixture into the baking dish and press it down firmly to create a solid crust. Set it aside. In a small saucepan over medium heat, combine the raspberries, sugar, cornstarch, vanilla extract, and lemon juice. Simmer, stirring often, until the raspberries have burst and the mixture begins to thicken up, 5 to 6 minutes. Pour the raspberry mixture over the oat base. Crumble the remaining oat mixture on top of the raspberry mixture in an even layer. Bake for 25 to 30 minutes. Allow the oat bars to cool at room temperature for 30 minutes and then in the refrigerator for an additional 30 minutes. Once they are completely set, cut them into squares. Enjoy immediately or store in the refrigerator for up to 5 days.

This healthy turkey wild rice soup is a creamy, delicious, hearty soup made with wild rice, turkey, and no cream for a light but comforting meal!
 
INGREDIENTS:
  • 2 tbsp butter
  • 1 yellow onion, diced
  • 4 carrots, peeled and diced
  • 2 celery ribs, sliced
  • 2 cups sliced mushrooms
  • 2 garlic cloves, minced
  • 3 cups shredded cooked turkey
  • 8 cups chicken broth
  • 1 bay leaf
  • 1 tbsp fresh thyme leaves
  • 1 cup long grain and wild rice
  • 1 tbsp chopped fresh parsley
  • Salt and pepper to taste
 
DIRECTIONS:
 
In a large Dutch oven, melt the butter over medium-high heat. Once melted, add the onion, celery, carrots and mushrooms. Season with salt and pepper to taste and cook, stirring occasionally, until they soften, about 4 to 5 minutes. Add the garlic, thyme and bay leaf and cook until fragrant, about 30 seconds. Add the rice and cook for another minute. Stir in the turkey and broth. Bring the mixture to a boil and reduce the heat to a simmer. Cook until the rice is cooked through, about 30 to 35 minutes. Stir in the parsley. Serve immediately or store in the refrigerator for up to 3 days.

Get all the flavor of an everything bagel married with the creaminess of avocado toast in one healthy breakfast. Just toast, top, sprinkle and go for this quick morning meal when you need to get out the door fast. Want to take it up a notch? Top with a poached or fried egg.

 INGREDIENTS:

  • 2 tbsp sesame seeds
  • 1 tbsp poppy seeds
  • 1 tbsp dried minced onion
  • 1 tbsp dried minced garlic
  • 1 tsp flaked sea salt
  • 1 avocado
  • 1/2 lemon, juice
  • 2 slices sourdough bread
  • 1/4 cup cream cheese
  • 1/4 English cucumber, sliced

DIRECTIONS:

In a small bowl, whisk together the sesame seeds, poppy seeds, onion flakes, garlic flakes, and sea salt. Set it aside. In a medium bowl, smash the avocado with the lemon juice. Set it aside. Spread a layer of cream cheese on the toast. Top with a layer of the smashed avocado. Add some cucumber slices and season with the everything bagel seasoning. Serve immediately.

A quick and easy weeknight meal is delicious and takes less than 15 minutes to make!

 INGREDIENTS:

  • 1/4 cup chicken broth
  • 1/4 cup soy sauce
  • 2 tbsp honey
  • 2 garlic cloves, minced
  • 1 tsp grated fresh ginger
  • 2 tsp cornstarch
  • 1 tbsp oil
  • 2 boneless skinless chicken breasts, cut into 1-inch cubes
  • 2 cups chopped asparagus
  • 1 tsp sesame seeds Salt and pepper to taste

DIRECTIONS:

In a small bowl, whisk together the chicken broth, soy sauce, honey, garlic, ginger, and cornstarch. Set it aside.

In a large nonstick pan, heat the oil over medium-high heat. Add the chicken and season with salt and pepper to taste. Cook, stirring occasionally, until it is no longer pink and begins to brown, about 5 to 6 minutes. Add the asparagus to the skillet and continue to cook, stirring often, until it is bright green, about 1 to 2 minutes. Pour the sauce into the skillet and cook, stirring, until the sauce has thickened and the asparagus is cooked to your liking, about 1 to 2 minutes.

Healthy Black Bean Tacos just got a whole lot more exciting! These are loaded with flavor, they’re easy to prepare and the filling only needs to cook for 5 minutes! In other words say hello to a new favorite super fast dinner.

INGREDIENTS:

  • 1 cup prepared salsa
  • 1 15-oz can black beans, drained and rinsed
  • 1 tbsp chili powder
  • 1/2 tsp ground cumin
  • 6 corn tortillas
  • 1 cup shredded romaine lettuce
  • 1/3 cup sour cream
  • 1 avocado, sliced
  • 1/2 cup quartered cherry tomatoes
  • Salt and pepper to taste

DIRECTIONS:

In a skillet, heat the salsa over medium heat. Add the black beans, chili powder, and ground cumin. Season with salt and pepper to taste. Cook, stirring, until the flavours concentrate and the salsa begins to thicken, about 5 minutes. Turn the heat off and using a potato masher, lightly mash the beans.

To assemble the tacos, top each tortilla with some of the romaine lettuce, black bean mixture, sour cream, avocado, and tomatoes.

Serve immediately or store the bean filling in the refrigerator for up to 5 days.

In this quick high-protein breakfast recipe, vanilla yogurt is topped with healthy berries, almond butter and Cherrios!

 INGREDIENTS:

  • 1 cup vanilla yogurt
  • 1/4 cup smooth natural almond butter
  • 1 cup Cheerios
  • 1 cup quartered strawberries
  • 1/2 cup raspberries

DIRECTIONS:

In a serving dish, add a layer of the vanilla yogurt. Top with a spoonful of almond butter, cheerios, and strawberries. Top with some more yogurt, cheerios, and raspberries. Serve immediately.

 

These wholesome morning glory muffins are filled with healthy ingredients that taste like apple carrot cake combined… and for breakfast! 

INGREDIENTS:

  • 1 1/2 cups whole wheat flour
  • 1 cup old-fashioned rolled oats
  • 3/4 cup coconut sugar
  • 1 tbsp baking powder
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 cup plain Greek yogurt
  • 1/2 cup 2% milk
  • 2 large eggs
  • 1 tsp vanilla extract
  • 1 cup shredded carrot
  • 1 apple, grated
  • 1/4 cup chopped pecans
  • 1/4 cup dried cranberries

DIRECTIONS:

Preheat the oven to 350ºF. Line a 12-cup muffin tin with parchment liners. Set it aside. In a large bowl, whisk together the flour, old-fashioned rolled oats, coconut sugar, baking powder, cinnamon, and ginger. Set it aside. In another large bowl, whisk together the Greek yogurt, milk, eggs, and vanilla extract. Mix the dry ingredients into the yogurt mixture. Fold in the carrots, apple, pecans, and dried cranberries.

Scoop the batter into the prepared muffin tin. Bake the muffins until an inserted toothpick comes out clean, about 25 to 30 minutes.

Serve warm from the oven or store in the refrigerator for up to 5 days.

Frozen banana and yogurt tag team this healthy ice cream alternative recipe that can fit into any diet.

INGREDIENTS:

  • 4 cups sliced frozen bananas
  • 2 cups vanilla Skyr yogurt
  • 1/4 cup caramel sauce
  • Sea salt to taste
  • 1/4 cup chopped pecans

DIRECTIONS

In a food processor, add the bananas, yogurt, caramel sauce, and sea salt. Blend the mixture until it is smooth, stopping to scrape down the sides as needed. Serve immediately topped with the pecans or freeze until the mixture hardens, about 1 to 2 hours.

Rainbow Fried Rice is easy, healthy, delicious, and the perfect recipe to cook with kids. Feel free to swap in your own favorite vegetables or additions!

INGREDIENTS:

  • 1 tbsp oil
  • 1 yellow onion, diced
  • 1 red bell pepper, diced
  • 1 cup frozen peas and carrots
  • 1/2 cup frozen corn kernels
  • 1/2 cup shredded red cabbage
  • 2 garlic cloves, minced
  • 1 tsp grated fresh ginger
  • 4 cups cooked rice, chilled
  • 1/4 cup soy sauce
  • 2 green onions, sliced

DIRECTIONS:

In a large nonstick skillet, heat the oil over medium-high heat. Add the onion and red bell pepper and cook, stirring occasionally, until they begin to soften, about 2 to 3 minutes. Stir in the frozen peas, carrots, and corn. Cook, stirring, until they soften, about 1 minute. Stir in the red cabbage, garlic, and ginger. Continue to cook, stirring, until they become fragrant, about 30 seconds to 1 minute. Add the rice and soy sauce. Continue to cook, stirring, until the rice is hot, about 2 to 3 minutes.

Serve immediately topped with the green onions or store in the refrigerator for up to 5 days.

This Garlic & Herb Popcorn is a deliciously savory snack that is super simple to prepare and ready to be devoured in merely 10-minutes.

INGREDIENTS:

  • 8 cups air-popped popcorn
  • 1/4 cup butter
  • 1 tsp fresh thyme leaves
  • 1 tsp chopped fresh rosemary
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 2 tbsp freshly grated Parmesan cheese

DIRECTIONS:

In a small saucepan, melt the butter over medium heat. Stir in the thyme, rosemary, garlic powder, salt, and pepper. Pour the mixture over the popcorn and add the freshly grated Parmesan cheese. Toss well until the popcorn is evenly coated. Serve immediately.