Health, Well-Being & Fitness
Our Winter I Session runs from January 5 - February 22 and our Winter II Session runs from March 2 - April 19.
Jan. 18: 8:00am - 9:00am
Mar. 13: 7:30pm - 8:30pm
Mar. 15: 8:00am - 9:00am
Kettlebell training has increased in popularity over recent years and the exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements engage the entire body at once and in a way that mimics real world activities such as shoveling or yard work. Kettlebell exercises in their nature, work several muscles simultaneously therefore requiring instruction of proper form and technique. Once you’ve completed this workshop, you will feel confident and have the proper skills to use the various Kettlebells we provide in our wellness area!
Come and meet with our trained volunteer at Portland on Saturdays around 12pm and have your blood pressure checked while you are at the Y! Northern York County also provides blood pressure checks. Look for times and dates at this branch by referring to the posting at the front desk. Casco Bay blood pressure screenings are done every other week during Cards and Coffee. Call the branch for more information!
Keep track of important health information and track your progress throughout your healthy living journey. A Wellness Coach will help chart your health measurements: including weight, body circumference measurements, body fat percentage and body mass index.
The Casco Bay Branch offers non-medically supervised exercise programs for individuals with known heart disease who have already participated in either a Phase II or III cardiac rehabilitation program and/or meet certain medical qualifications. Individuals who have not participated in a Phase II or III program are strongly urged to do so. All participants will be asked to provide the Fitness Specialist with the results of their most recent post-event treadmill evaluation, as well as sit down and discuss goals. Medical clearance from your physician is required.
Are you unsure of what direction to take to improve your health and well-being? Designed for all Health Seekers, this consultation will give you an opportunity to meet with a Y Fitness Specialist to discuss your healthy living goals, your interests, and any special concerns that should be considered. Together you will explore what programs, classes and other resources might provide you wit the motivation and support at the YMCA to make healthy lifestyle changes to meet these goals. This consultation will take approximately 45 minutes and will be primarily conversation based.
At the Y, we believe healthy living is about the complete person. That is why we focus not just on physical health, but on nine different ‘dimensions’ that affect your overall wellbeing. In this program, we will focus on the dimension of Health specifically (which includes both physical activity and nutrition), as well as work with you to identify other dimensions of wellbeing that are important to you personally. Through the design of this group program, we’ll also focus on the dimensions of relationships, and of course, Achievement. The seven-week program includes: individual start & finish fitness assessments with a personal trainer, a nutritional consultation with a nutritionist to establish a nutrition plan, a group coaching session to explore ways to help you to be as successful as possible as you go through this healthy living program, group exercise classes, healthy eating and cooking workshops, and a participant handbook.
This special seven-week program is designed to assist Y members who may be seeking help with getting started with a fitness program and how to develop a healthier lifestyle. This program and our coaches will help you discover your own way to a healthier life, starting with the basics. Your trainer and coach will work with you each week to guide you on your own path to a healthier life!
The assessment is comprised 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.
Training for an event, stuck in an exercise rut, or just want someone to push you a little harder? Then get a personal trainer! 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, 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!
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 your friends target running, indoor cycling, yoga, T’ai Chi, strength training, cardio conditioning, weight loss, nutrition or general fitness. It’s a great way to increase your confidence and knowledge that, with guidance, your small group can accomplish its goals!
Traditional weight training often only works one muscle at a time which is contradictory to the normal coordinated muscle effort used to complete most activities. Focusing on only one muscle at a time is more likely to lead to overuse injuries and muscular imbalances, as well as potentially limit strength and movement gains. Suspension Training allows for the use of multiple planes of motion and works multiple muscle joints simultaneously. Everyone can benefit from Suspension Training. Because the user can effortlessly control the resistance and level of difficulty by simply shifting the position of their body, the TRX Suspension Trainer, is perfect for gentle rehabilitation, hard core athletic training, and everything in between. Suspension Training also allows for complete ranges of motion while training which allows for a more functional workout routine.
LIVESTRONG at the YMCA is a free 12 week, research-based physical activity and well-being program, designed to help adult cancer survivors reclaim their total health. This small group program meets twice a week for 75 min each class. The program provides a safe and supportive environment for cancer survivors to regain their physical, emotional, and spiritual strength. This program will be offered free to any community member and, in support of the whole family, includes a complimentary family membership for the 12 weeks the program is in session.
Pre-Registration and Membership Required
Living Well for Better Health is a nationally recognized workshop for adults of all ages who are managing ongoing health problems or concerns, or care for people who do. This interactive program will help you to: Stop the symptom cycle, deal with frustration and fatigue, eat and exercise for better health, set personal goals and achieve them, and much more! Classes are held once a week for 7 weeks.
Matter of Balance is a nationally recognized workshop designed to help adults 60 and older prevent falls and increase activity levels. Matter of Balance will help you to: view falls as controllable, set goals for increasing activity, make changes to reduce fall risks at home, and exercise to increase strength and balance. Classes are held once a week for 7 weeks.
Parkinson’s Disease: Do I have it? I think I have it? I just got diagnosed. Join us for a chat group for you and your care taker. Led by Y members Carmen Melito and Dick Webster; both diagnosed with Parkinson’s Disease. This is not meant to be a medical advisory session, but a sharing of personal experiences.
Whether you are a new member or a long time member, an orientation is a great introduction to everything the Wellness Center has to offer. A Wellness Coach will show you how to correctly use the cardiovascular equipment and discuss Wellness Center etiquette. A great way for new members to be exposed to all areas of the Y! We will meet with you and teach you how to use the exercise equipment and advise on which classes would be appropriate for your present level of fitness.
8:00pm - 8:30pm (Winter II)
We offer group lessons for all swimmers from the beginning adult swimmer who is not confident in the water, to the advanced swimmer looking for help with their technique. BEGINNER: The goal of this swim lesson is to increase confidence and basic water skills including breath control, floating, swimming on front and back, treading water, and water safety. INTERMEDIATE: The goal of this swim lesson is to increase your basic swim stroke techniques. You will develop stroke skills further, learn body position, and rotary breathing. Should be able to swim a length of the big pool confidently.ADVANCED: The goal of this swim lesson is to work towards perfecting your stroke technique. You will develop stroke skills further, master body position, learn flip turns. Workout plans can be developed in this class.
These lessons are for individuals who prefer one on one instruction or whose schedule varies week to week. Call the Y with any questions. Time and days are tailored to meet the needs of participants.
These lessons are for individuals who prefer one on one instruction or whose schedule varies week to week. Call the Y with any questions. Time and days are tailored to meet the needs of participants. Minimum of two individuals required for Semi-Private lessons. Please note, individuals need to have similar swimming ability.
Get fit 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.
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.
If you are intimidated by classes with fancy names, this is the class for you. Use water weights and resistance bands in this challenging and invigorating class. Held in the large pool.
This higher intensity class using shallow water as well as deep water with something for the entire body. Resistance barbells will be used throughout the workout. This class is taught in the I-Pool at the Portland Branch and the main pool at Casco Bay. This class is also offered as a very moderate exercise circuit training class at Pineland.
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 will add abdominal exercises to their routine during class.
Using the resistance of the water, combined with some floatation, we will focus on nothing but your core for 30 minutes in our small pool.
This class 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 water.
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.
T’ai Chi has been documented as enhancing coordination, flexibility and the respiratory system. Class includes breathing exercises, stretching, relaxation, and meditation techniques. Come and enjoy a calming and supportive environment created by the instructor and fellow participants.
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.
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 instructor’s permission.
These Yoga classes 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.
This class emphasizes the Kripalu Yoga connection of mind, body and spirit. Beginning with centering and pranayama (yogic breathing), then moving into more active and challenging flow series of postures, salutations and balancing, followed by stretching and relaxation.
All levels mat class. Pilates is a class that is a cross between Yoga, stretching and calisthenics; leaving you with a feeling of physical and mental well-being. This multilevel class blends the essential and intermediate exercises of mat Pilates repertoire with correct progression allowing for a great workout while fostering basic principles and fundamentals of mat Pilates format.
Are you looking for something new and different to add to your current fitness program? Martial Arts will provide you with a totally new and unique means to develop your body, internally, externally and most importantly, mentally. Instructor Bill Whitten has over 18 years of Martial Arts training in nine disciplines, with a major focus on training your mind to control your body and life, while also gaining confidence in self defense.
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.
Start your day off right with a well balanced core and strength work out. This 45 minute class will include exercises to target all major muscle groups including the core which will suit all fitness levels from beginner to advanced. Brandi will be using body weight, bands, balls, steps, dumbbells, etc. to keep the routines fun and challenging. This early morning class will give you the energy you need to tackle your busy day!
This class will give you a complete core workout in 45 minutes and is designed to suit all fitness levels (beginner to advanced). Melissa teaches you that core isn’t just about crunches and planks, it’s about whole body movements and the core is what connects them.
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.
Be Forever Strong with this functional movement based class! You will first be welcomed into the group with a question of the day before beginning the fun and dynamic workout. The workout consists of both strength building and mobility improving exercises like the infamous crab walk or bear crawl. This class is wonderful for all ages and abilities!
This comprehensive strength training class with focus on the integration of spirit, mind, and body - the foundation of the YMCA mission. In this class you will be surrounded by a positive and supportive environment created by the instructor and fellow participants. This is a great class for improving overall strength, balance and flexibility.
This is a movement based class designed to restore soft tissue. With a full body approach the student will address all elements that limit motion and work through these challenges. Many injuries can be prevented by addressing tissue needs that realign, lengthen, and restructure the body for better mobilization. Please bring your own roller and lacrosse ball (or some type of small ball) to class.
Get ready for your fittest, fastest, and strongest summer yet! We’re bringing the kettle bells, medicine balls, and jump ropes outside for a garage style circuit training class that is certain to bring out your inner athlete. This outdoor class will measure your markers of strength, speed, and fitness…and then challenge you to surpass them. Instructed by David Bidler, CrossFit L1 certified trainer.
The perfect class if you want to give your body a challenge! This class utilizes the step for cardiovascular training, then uses resistance told and/or your own body weight, to sculpt your muscles. It’s great for the intermediate to advanced stepper looking for a traditional “step” class.
If you’re looking for a high energy and motivating class, this is an excellent option. Join this session which includes your favorite intermediate to advanced step moves followed by an effective abdominal training segment.
Join the ladies as we sculpt and tone using our own body weight, dumbbells, and other tools. 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.
Mon, Weds: 12:00pm - 1:00pm
A fun combination of indoor cycling and kettlebell training. We begin with 20 minutes of intense cycling, then hop off the bike for 15 minutes of kettlebell training, back to the bike for another 20 minutes, then another round of kettlebell training. This is a great way to get both cardiovascular endurance and muscle endurance all in one class! Arrive early and sign up. Space is limited.
6:00pm - 6:45pm
6:00pm - 6:45pm
6:00pm - 6:45pm
YMCA group cycling is a non-impact, individually paced cardiovascular workout on specially designed fitness bikes. (The Greater Portland branch uses LeMond 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 ensures a fun, safe, effective experience for all fitness levels.
Splash your way into shape with an invigorating low-impact aquatic exercise. Known as the “Zumba pool party”, this program gives new meaning to the idea of a refreshing workout. Integrating the Zumba philosophy with traditional aquatic fitness disciplines, Aqua Zumba blends it all together into a workout that’s cardio-conditioning, body-toning, and most of all, exhilarating beyond belief.
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!
It’s a combination of Zumba and classic strength training movements to give you a total body workout that’s fun! It consists of 1-3 Zumba songs followed by a strength training song and repeats in that manner. The best thing about this class is that its over before you know it and you’ve had an excellent workout!
Session 3 & 4: Mon & Weds: 7:30 - 8:30pm; Tues & Thurs: 7:30 - 8:30pm
Do you want to train for one of Maine’s most unique athletic events? This class will get you ready for the 2014 YMCA Peaks to Portland race! Each session will build upon the previous, helping you to gain strength, stamina, and prepare for the ocean swim (whether you’ve completed the race before or are trying it for the first time). In addition, this class will eventually take you outside into the ocean for practice. We’ll discuss the logistics of race day and how to prepare you and your kayaker for the swim. The trainings include overall fitness and strength trainings as well. Join the Y as you prepare for their longest running special event.
Get ready for the Tri for the Y! Whether you just completed in your first tri or are looking for a great training program to enhance your performance, this is the course for you! Our experienced triathlon experts will lead you through a class that will include swimming, cycling (indoor), and running (treadmill or outdoor). Due to the number of indoor bikes, there are maximums for each class, so sign up early! Non-members must be registered for the event before registering for this training class.
CPR (cardiopulmonary resuscitation) and AED (automated external defibrillator) training and certification is for any member or non-member interested in becoming certified in CPR/AED. This class is not for professional rescuers such as EMTs or Lifeguards.
First Aid, CPR (cardiopulmonary resuscitation) and AED (automated external defibrillator) training and certification meets the needs of lifeguards, workplace responders, professional rescuers, school staff, professional responders and health care providers, as well as the general public. This is a full certification course with no prior certification or training required.
Ages: 15 & up
Get your lifeguard certification. Training includes Surveillance/Victim Recognition, CPR/AED, First Aid, Head Neck and Back Injuries and more. PREREQUISITES: 1. Minimum age of 15. 2. Swim 300 yards continuously. 3. Starting in the water, swim 20 yards using front crawl or breaststroke, surface dive 7-10 feet to bottom of pool, retrieve a 10-pound object, return to surface, swim 20 yards back to the starting point with the object and exit the water without using a ladder or steps, within 1 minute, 40 seconds. For more information or to inquire about setting up an evaluation for prerequisite skills, please contact the Aquatics Department.