Health, Well-Being & Fitness
Our Spring 2013 Session runs from April 21 - June 8 and our Summer 2013 Session runs from June 23 - August 10.
BODY COMPOSITION ANALYSIS
Registration Category: Wellness Support
Date: Ongoing
Time: By Appointment
Ages: 14 and up
Fee: $12
Membership Required
Keep track of important health information and track your progress throughout your healthy living journey. With the help of a wellness team member you will chart your health measurements, including weight, body fat percentage and body mass index, using non-invasive equipment.
BLOOD PRESSURE SCREENINGS
Registration Category: Wellness Support
Date: Ongoing
Day: Every other Tues
Time: 10:00 - 11:00 am
Ages: Adults
Fee: Free
Dr. Jim Hendricks is on hand every other Tuesday to take your blood pressure during Cards & Coffee. Anyone is welcome to stop by for a blood pressure check at this time.
PERSONAL TRAINING
Registration Category: Wellness Support
Date: Ongoing
Day: By appointment
Time: By appointment
Ages: 12 and up (Ages 9-12 see wellness Staff for details)
Fee: $49 per Hour
Membership Required
Training for an event, stuck in an exercise rut, or just want someone to push you a little harder? Then get personal training with ESP! Whether you are looking to hit the weights with our experienced trainers or focus on a fitness interest, we have a trainer to suit your goals. Our trainers can target running, indoor cycling, Yoga, Pilates, strength training, cardio conditioning, weight loss, and general fitness. A great way to increase confidence and knowledge that with guidance and coaching, you can accomplish your goals.
WELLNESS CENTER ORIENTATIONS
Registration Category: Wellness Support
Date: Ongoing
Day: Everyday
Time: By Appointment
Ages: 12 and up (Ages 9-12 see Wellness Staff for details)
Fee: Free
Membership Required
This is a program for new members or exercise beginners to include guided weight training, core training, stretching, and aerobic activity. This is a great way for new members to be exposed to all areas of the YMCA.
PERSONAL FITNESS ASSESSMENT
Registration Category: Wellness Support
Date: Ongoing
Day: By Appointment
Time: By Appointment
Ages: 14 and up
Fee: $32
Pre-Registration and Membership Required
The assessment is comprised of a battery of eight tests which evaluate body composition, cardio respiratory endurance, flexibility, muscle strength and endurance. This provides information on an individual's fitness status and can be used in health enhancement, as well as setting future goals for training.
MATTER OF BALANCE
Registration Category: Matter of Balance
Date: Spring
Day: Tues
Time: 1:00 - 3:30 pm
Ages: 18 and up
Fee: Free
Pre-Registration and Membership Required
Many seniors, as well as other individuals, experience fear of falling and restrict their activities. This program emphasizes practical strategies to reduce this fear and increase activity levels. Participants leanr to view falls, and fear of falling, as controllable; set realistic goals to increase activity, change their environment to reduce fall risk factors and exercise to increase strength and balance.
GROUP PERSONAL TRAINING
Registration Category: Wellness Support
Date: Ongoing
Day: By appointment
Time: By appointment
Ages: 12+
Fee: $32 per person/hour
Membership Required
The Y offers Personal Training for you and your friends! Put together a small group of 2-4 people and come benefit from our trainers. They can help you and your friends target running, indoor cycling, Yoga, strength training, cardio conditioning, weight loss, or general fitness. It's a great way to increase your confidence and knowledge that with guidance your small group can accomplish your goals!
HEALTHY LIVING PROGRAM
Registration Category: Healthy Living
Date: Ongoing
Day: Varies
Time: By Appointment
Ages: 18+ and meeting self assessment criteria
Fee: $95
Pre-Registration and Membership Required
This special seven week program is designed to assist Y members looking for motivation to become healthier through some personal guidance. This can help you discover your own way to a healthier life with the help of a personal trainer who will work with you one on one on a weekly basis. This program includes fitness assessments and the opportunity to connect with resources outside the YMCA.
LIVING WITH CHRONIC PAIN SELF-MANAGEMENT PROGRAM
Registration Category: Living Well
Date: Summer
Day: Tues
Time: 1:00pm – 3:30pm
Ages: 18 & up with chronic health conditions
Fee: Donations to SMAA
Pre-Registration Required
Is living with pain getting you down? This workshop will help you better cope with chronic pain, feel more in control, and improve your problem solving skills, and expand your skills to manage pain. Learn how healthy eating can make a difference. Learn gentle movement exercise. Learn how to balance activity and rest - and more! This workshop is for adults of all ages who have chronic pain or who care for people who do. This program is offered in collaboration with the Southern Maine Agency on Aging - but is for adults of all ages.
WOMEN’S SELF DEFENSE
Registration Category: Wellness Event
Date: May 8
Day: Wed
Time: 6:00pm – 7:30pm
Ages: 12 & up
Fee: Members: $13; Non-Members: $33
Pre-Registration Required
A 90 minute course on the basics of self-defense for women, looking at three levels of threat: 1) When you are being crowded and do not like it, how to approach the offender without violence. 2) When you are touched without permission, but it is not to the point of violence, what you do to show your “power” without serious injury, and 3) How to deal with violent, threatening aggression, and retaliate accordingly. Each of these will be addressed in a basic level course to provide the student with options for each level. This will not provide the student with extensive martial arts training, but will provide enough information and hands on practice to exhibit confidence and have an understanding of how to handle these situations. Full training in these areas would take several hours, but this will give the student a beginning level threat evaluation and defense.
INTRO TO PERSONAL FITNESS
Registration Category: Wellness Support
Date: Spring
Day: Mon, Wed
Time: 6:00pm - 7:00pm
Ages: 18 and up
Fee: Family Membership: $18;
Individual Member: $51
Pre-Registration and Membership Required
This program will help you to design your own fitness program to meet your personal goals and interests. You will learn the basics of cardio respiratory endurance, flexibility, body composition, muscular strength, and muscular endurance. This program is part lecture and part practical application and will include aerobic, resistance, and stretching exercises. This program will emphasize proper techniques, purposes of each exercise and safety. This educational program is perfect for someone new to fitness or needs to freshen up their current routine. Instructed by Jeff Murphy.
PRIVATE & SEMI-PRIVATE SWIM LESSONS
Registration Category: Private Lessons
Date: Ongoing
Day: By Appointment
Time: By Appointment
Ages: All ages
Fee: Private: $30 per half hour & $49 per hour;
Semi-Private: $25 per half hour & $40 per hour
Membership Required
These lessons are for individuals who prefer one-on-one instruction or whose schedule varies week-to-week. Call the Y with any questions. Times and days are tailored to the needs of the participant.
ADULT SWIM LESSONS
Registration Category: Swim Lessons - Adult
Date: Spring & Summer
Day: Please call the branch for more details
Time: TBD
Ages: 18+
Fee: Family Members: Free; Individual Members: $59
Pre-Registration and Membership Required
We offer group lessons for all swimmers from the beginning adult swimmer who is not confient in the water, to the avanced swimmer looking for help with their technique. Casco Bay offers classes based on Beginner, Intermediate, and Advanced levels.
AQUACIZE
Registration Category: Group Exercise
Date: Ongoing
Day: Mon-Fri
Time: Mon: 8:00 - 8:45am
9:35 - 10:30am
Weds: 8:00 - 9:00am
9:00 - 9:45am
Tues, Thurs: 9:00 - 9:45 am
Fri: 9:00 - 10:00am
Ages: 14+
Fee: Free
Membership Required
Get fit and get in the water! Your heart will be pumping. Join us for a variety of water exercises that focus on the whole body. Instructors will keep you on your toes with shallow and deep water, use of music, aqua barbells, noodles, and other equipment. The water helps to support joints, promotes balance, and working against the current gives you just the right amount of resistance.
ADULT MARTIAL ARTS
Registration Category: Group Exercise
Date: Spring & Summer
Day: Sat
Time: 11:05 - 12:00 pm
Ages: 12+
Fee: Family Membership: $18; Individual Membership: $51
Pre-Registration and Membership Required
Martial Arts training can help you in many aspects of your life. This program will teach you about fitness, discipline, and team work.
ARTHRITIS CLASS
Registration Category: Group Exercise
Date: Ongoing
Day: Mon-Fri
Time: Mon-Thurs: 10:00 - 10:45 am
Mon, Wed: 8:00 - 8:45 am
Tues, Thurs: 7:45 - 8:30 am
Fri: 9:00 - 9:45 am
Ages: Adult
Fee: Free
Membership Required
This class is designed for people who need to exercise in warm water due to arthritis or other muscle or joint problems. We work on everyday range of motion skills in our heated pool. Enjoy a class with an active group of adults who work on their wellness in the pool and who socialize outside the pool.
BOOT CAMP
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Wed
Time: 5:35 - 6:30 pm
Ages: 14+
Fee: Free
Membership Required
A full-body workout designed for all fitness levels combining techniques from sport-like activities and exercises using your own body weight to achieve ultimate results. A class like this which utilizes interval style training is a great way to improve your fitness!
CORE IN 30
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 7:00 - 7:30pm
Ages: 14+
Fee: Free
Membership Required
Short on time? Want a stronger core? This class will give you a complete core workout in 30 minutes and is designed to suit all fitness levels (beginner to advanced). Leave knowing you’ve done something great for yourself and didn’t spend a lot of time doing it.
CIRCUIT TRAINING
Registration Category: Group Exercise
Date: Ongoing
Day: Sat
Time: 9:00 - 10:00 am
Ages: 14 and up
Fee: Free
Membership Required
This 45-minute class is taught through intervals of cardio and strength exercises that incorporate the use of dumbbells, physio-balls, BOSU balls, and resistance bands. The participants will rotate through a series of stations lasting for 1 minute. This class is suited for all fitness levels.
FIT MIX
Registration Category: Group Exercise
Date: Ongoing starting this Spring
Day: Mon, Weds
Time: 6:35pm – 7:15pm
Ages: 12 & up
Membership Required
Are you at a plateau, bored with your fitness routine and/or like to mix things up and have fun? This exciting class will introduce a variety of exercise forms that will keep your body guessing, which keeps us from plateauing and keeps fitness fun. Enjoy a different class each week whether it’s hooping, Punk Rope, Kickboxing, Circuit Training, Pilates, and more. Not knowing is half of the fun so let’s mix it up!
INTEGRATED STRENGTH
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Fri
Time: 9:35 - 10:30 am
Ages: 14 and up
Fee: Free
Membership Required
This class is a comprehensive strength training class with focus on the integration of spirit, mind and body - the foundation of the YMCA mission.
LIQUID TONING
Registration Category: Group Exercise
Date: Ongoing until June 20th; Summer-TBD
Day: Tues, Thurs
Time: 5:00 - 6:00pm
Ages: 14+
Fee: Free
Membership Required
This higher intensity class builds strength and endurance. This classes focuses on core work and cardio as well as increasing muscle strength.
PEDAL & KETTLE
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Wed, Fri
Time: 9:00 - 10:15 am
Ages: 14 and up
Membership Required
A fun combination of indoor cycling and kettle bell training. We begin with 20 minutes of intense cycling, then hop off the bike for 15 minutes of kettle bell training, back to the bike and "ride" for 20 minutes, then another round of kettle bell training. This is a great way to get both cardiovascular endurance and muscle endurance all in one class! Arrive early and sign up. Class is limited to 18!
PILATES
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 10:35 - 11:30 am
Ages: 14 and up
Membership Required
Pilates is a class that is a cross between yoga, stretching and calisthenics., leaving you with a feeling of physical and mental well-being.
PRE & POST-NATAL WATER AEROBICS
Registration Category: Group Exercise
Date: Spring & Summer
Day: Spring - Fri; Summer - TBD
Time: 5:00 - 6:00pm
Ages: Pre/Post Natal Females
Fee: Members: Free; Non-Members: $133
Pre-Registration Required
This low impact class can be done right up until delivery as the intensity is at an intermediate level. It's a fun and safe way to exercise and not increase back or joint pain. The goal of this class is to increase circulation, flexibility, muscle tone, relieves swelling and can increase energy. Post-Natal participants can add abdominal exercises to their routine during class.
"SIX PACK" ABS
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 8:30 - 9:00 am
Ages: 14 and up
Membership Required
Half an hour class in our small pool. Using the resistance of the water combined with some floatation focusing on nothing but your core.
STEP
Registration Category: Group Exercise
Date: Ongoing
Day: Tues & Thurs
Time: 9:35 - 10:30 am
Ages: 14 and up
Fee: Free
Membership Required
A high energy session of favorite intermediate to advanced step moves followed by an effective ab training segment.
STEP & SCULPT
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Wed
Time: 8:35 - 9:30 am
Ages: 14 and up
Fee: Free
Membership Required
This is the perfect class if you want to give your body a challenge! This class utilizes the step for cardiovascular training, then uses resistance tools to work on sculpting the muscles. It is a great class for the intermediate to advanced stepper.
STRICTLY STRENGTH
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 8:35 - 9:30 am
Ages: 14 and up
Fee: Free
Membership Required
This class provides a full body sculpting and toning workout using dumbbells, balls and other resistance tools while Janet focuses on proper form and technique. This is a wonderful class for someone wanting to be introduced to weight training as well as someone who wants a challenging workout routine. Workouts focus on all major muscle groups. No need to bring your own equipment but be sure to arrive early to get your equipment set up and ask questions if needed.
WOMEN ON WEIGHTS
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 4:20 - 5:00 pm
Ages: 14 and up
Fee: Free
Membership Required
Join the ladies as we sculpt and tone using our own body weight, dumbbells, and resistance bands. This class is geared to help women learn how to use common weight training equipment, proper form and technique, and give the confidence needed to do the exercises on your own. Resistance training is especially important for women to maintain good bone health, keep your metabolism up, improve overall strength, and prevent injuries. A trainer will teach you how to use the weights to get a full body workout and how to properly perform the exercises with the right form so you will feel confident doing the program on your own.
LOW KEY T'AI CHI
Registration Category: Group Exercise
Date: Ongoing
Day: Fri
Time: 9:00 - 10:00 am
Ages: 14 and up
Fee: Free
Membership Required
T'ai Chi has been documented as enhancing coordination, flexibility and the respiratory system. Class includes breathing exercises, stretching, relaxation, and meditation techniques.
SEATED T'AI CHI
Registration Category: Group Exercise
Date: Ongoing
Day: Tues
Time: 8:45 - 9:45 am
Ages: 14 and up
Fee: Free
Membership Required
T'ai Chi has been documented as enhancing coordination, flexibility and the respiratory system. This class is designed for those who desire to study the art of T'ai Chi but are unable to stand for any length of time. Participants will learn modifications to T'ai Chi in an upright seated position.
WATER T'AI CHI
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Fri
Time: Mon: 11:00 - 12:00pm (Spring Session only)
Fri: 8:00 - 8:45 am
Ages: 14 and up
Fee: Free
Membership Required
Water T'ai Chi combines the beautiful, flowing, and graceful movements of Qigong and T'ai Chi exercise with the resistive yet relaxing properties of moving and exercising in the water. Water relaxes the muscles and joints, allowing increased flexibility in movement and flow of our life force, qi (chi). Connect the body, mind and spirit in an aquatic environment while increasing vitality and energy.
BEGINNERS YOGA
Registration Category: Group Exercise
Date: Ongoing
Day: Tues
Time: 5:00 - 6:00 pm
Ages: 14 and up
Fee: Free
Membership Required
This class will ease you into the concepts of yoga and aid you in learning how to connect both your body and mind by practicing calming and centering postures. Beginners Yoga will help you listen to how you feel-physically and mentally. This class is excellent for beginners.
YOGA
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Tues, Wed
Time: Mon: 10:35 - 11:45am
Tues: 6:15 - 7:30 pm
Wed: 6:15 - 7:30 am
Ages: 14 and up
Fee: Free
Membership Required
This yoga class will emphasize a detailed experience of yoga poses. Classes begin with quiet poses allowing us to arrive. These are followed by more active and dynamic poses. The last part of the class consists of quiet poses and relaxation, which allows your body to absorb the new information it’s received during the class and rest itself before your next activity. Come and enjoy the stamina, balance, fluidity and flexibility your body gains through yoga.
LEVEL I YOGA
Registration Category: Group Exercise
Date: Ongoing
Day: Fri
Time: 10:35am - 12:05pm
Ages: 14 and up
Fee: Free
Membership Required
Taught in the classical Iyengar Yoga method, emphasizing correct body alignment and awareness, students practice an array of standing and seated poses, as well as inversions. Classes begin with quiet centering, build in intensity with standing poses, and end with deep relaxation. This class is appropriate for students who have had at least 6 months of Yoga experience or with the instructors permission.
YOGA FLOW
Registration Category: Group Exercise
Date: Ongoing
Day: Sun
Time: 9:05 - 10:30 am
Ages: 14 and up
Fee: Free
Membership Required
This class combines Kripalu Yoga's body, mind, and spirit connection along with elements of Power Yoga. It also uses pranayama (Yogic breathing) and centering. The class includes a challenging flow series of standing postures, salutations, and balancing moves.
YOGA FUNDAMENTALS
Registration Category: Group Exercise
Date: Ongoing
Day: Thurs
Time: 5:45 - 7:15pm
Ages: 14+
Fee: Free
Membership Required
Yoga Fundamentals is designed for the student brand new to yoga or new to Iyengar Yoga. You will be introduced to alignment principles in basic standing and sitting poses. This class also is appropriate for those students wishing to brush up on their alignment principles, going back to the basics in their practice. Taught by Cindy Berliner.
ZUMBAtm
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Wed, Fri, Sat
Time: Mon, Wed: 4:35 - 5:30pm
Fri: 8:35 - 9:30 am
Sat: 8:00 - 9:00 am
Ages: 12+
Fee: Free
Membership Required
This dance fitness class is all about the music. By using basic steps (and a whole lot of hips!), anyone can join! Whether you are a novice dancer or a professional, you will have a blast and forget you’re working out. Join in on the latest fitness craze!
ZUMBA TONING
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Wed, Thurs
Time: Tues/Thurs: 5:45 - 6:45 pm
Wed: 9:35 - 10:30 am
Ages: 14+
Fee: Free
Membership Required
When it comes to body sculpting, the Zumba Toning program raises the bar (or rather, the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training, dance fitness party. Students learn how to use lightweight, maraca-line toning sticks to enhance rhythem and tone all their target zones, including arms, abs, glutes, and thighs. The Zumba Toning class is the perfect way for enthusiasts to scult their bodies naturally while having a total blast!
MOVIN' TO THE OLDIES
Registration Category: Group Exercise
Date: Ongoing
Day: Mon
Time: 11:45 - 12:30 am
Ages: 45+
Fee: Free
Membership Required
This low impact movement class is great for the active older adult looking to incorporate some aerobic activity into their routine. This class is a great compliment to the strength and balance benefits you will receive in our Re-Youth-Enate class.
REYOUTHENATE
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Fri
Time: Tues: 11:45 - 12:30 pm
Fri: 10:45 - 11:30 am
Ages: 45+
Fee: Free
Membership Required
Experience the best training for your age group. Want to get some of your youthful bounce, strength, and balance back? This is a group class with strengthening, cardio, quickness, flexibility, and relaxation activities.
Y CYCLE
Registration Category: Group Exercise
Date: Ongoing until June 8
Time: Mon, Wed, Fri: 5:40 - 6:40pm
12:00 - 1:00pm
Mon - Thurs: 5:45 - 6:30pm
Sat: 7:45 - 8:45am
Ages: 14+
Fee: Free
Membership Required
YMCA group cycling is a non-impact individually paced cardiovascular workout on specially designed fitness bikes. Cycling is the most comprehensive mental and physical training program developed and led by extensively trained and certified instructors. Inspirational music and non-competitive environment ensure a fun, safe, effective experience for all fitness levels.
WEIGHTLESS MEDITATION
Registration Category: Group Exercise
Date: Spring
Day: Fri
Time: 1:00 - 1:30pm
Ages: 14+
Fee: Members: Free; Non-Members: $133
Pre-Registration Required
Whether you're looking to deepen your spiritual practice, lessen the worries of the day, or just relax, weightless meditation could be just what you need. In our one hour workshop we'll be showing participants various techniques for meditation in our small heated pool. Water meditation is a great option for adult swimmers and non-swimmers alike. It is especially beneficial to those who have sore joints and chronic pain, floating virtually weightless in the water takes the everyday stress off sore joints and painful pressure points.
TRI FOR THE Y TRAINING
Registration Category: Triathlon Training
Date: Mar 31 - May 18
Day: Tues & Thurs
Time: 6:30 - 8:00am; 11:30am - 1:00pm
Ages: 14+
Fee: Members: $95; Non-Members: $190
Pre-Registration and Membership Required
Get ready for the next triathlon season with the Y! Whether you are planning ahead for your first tri, or are looking for a way to meet new goals for next year, this course is for you. Our experienced staff will lead you through a class that will include swimming, cycling, and running (indoor and outdoor, weather permitting). Due to the number of treadmills and bikes, space is limited, so sign up early! Non-members must be registered for the Tri for the Y event before registering for this training class. To register for the Tri for the Y & 5K Run on May 18th at the Casco Bay Branch, visit www.ymcaofsouthernmaine.org/triforthey
PEAKS TO PORTLAND TRAINING
Registration Category: Peaks to Portland Training
Date: April 14 - June 1
June 2 - July 13
Day: Please call the branch for more details
Time: TBD
Ages: 16+
Fee: Members: $95; Non-Members: $190
Pre-Registration Required
This class will eventually take you outside into the ocean for practice. We will also start talking about logistics of race day and how to prepare you and your kayaker for the race. The trainings include overall fitness and strength training as well as pool time. Registration for the Peaks to Portland Swim on July 13th is open! Visit www.ymcaofsouthernmaine.org/p2p to sign up today!
MAINIAC TRIATHLON TRAINING
Registration Category: Triathlon Training
Date: May 19 – July 6; July 7 – Aug 24
Day: Tues & Thurs
Time: 6:30am – 8:00am;
10:30am - 12:00pm
Ages: 14 & up
Fee: Members: $95; Non-Members: $190
Pre-Registration Required
Get ready for the next triathlon season with the Y! Whether you just competed in your first triathlon or are looking for a great training program to enhance your performance, this course is for you. Our experienced triathlon experts will lead you through a class that will include swimming, cycling (indoor), and running. Due to the number of indoor bikes, there are maximums for each class so sign up early! The Mainiac Triathlon will be held on September 8th at the Gil Boucher Park in Biddeford Pool. To find out morevisit www.ymcaofsouthernmaine.org
MAINIAC TRIATHLON MINI TRAINING SESSION
Registration Category: Triathlon Training
Date: Aug 25 – Sept 7
Day: Tues & Thurs
Time: 6:30am – 8:00am;
10:30am - 12:00pm
Ages: 14 & up
Fee: Members: $28; Non-Members: $56
Pre-Registration Required
Get ready for the next triathlon season with the Y! Whether you just competed in your first tri or are looking for a great training program to enhance your performance, this course is for you. Our experienced triathlon experts will lead you through a class that will include swimming, cycling (indoor), and running. Due to the number of indoor bikes, there are maximums for each class so sign up early!
YMCA LIFEGUARD TRAINING
Registration Category: Training
Date: April 15 - 19
Day: Mon - Fri
Time: TBD
Ages: 16+
Fee: $300
Pre-Registration Required - Deadline to register is April 1st
Get your Lifeguard Certification. 40 hours of training that will include Surveillance/Victim Recognition, CPR-FPR/AED, Oxygen, Head neck and Back Injuries, and more. This is a YMCA Course.