Health, Well-being & Fitness

Because we know that healthy lifestyles are achieved through nurturing mind, body and spirit, well-being and fitness at the Y includes more than just working out. In addition to our physical fitness classes and facilities, we provide educational programs to promote healthier decisions, and offer a variety of programs that support physical, intellectual and spiritual strength.

Health, Well-Being & Fitness

Our Spring Session runs from April 27 – June 14 and our Summer Session runs from June 22 – August 9.
 
 
 
 
Bikers & Runners Day
Registration Category: Wellness Event
     Date:   May 10
     Day:  Sat
     Time:  9:00am - 12:00pm
Welcome all bikers to this day meant for you and all of your biking needs!  Meet local businesses and groups who support the sport of biking.  It’s free and open to the community!
 
 
 
 
Hannaford Healthy Store Tour
Registration Category: Wellness Event
     Date:  Ongoing
     Day:  Varies
       Location: Hannaford, 195 Forest Ave, Portland
     Time:  Varies
     Ages:  18 & up
Join the Wellness Director at the local Hannaford for monthly informational sessions. Please call the Wellness Office at ext. 112 for monthly details and see below for other options during the store tour.
 
 
 
 
Cooking Matters at the Store Tour
Registration Category: Wellness Event
       Date: Every Week
       Day: Thursday
       Time: 11:30am
       Location: Hannaford, 195 Forest Ave, Portland
       Age: 18 & up
       Fees: Free
Cooking Matters at the store tour is a 90 minute interactive grocery store tour which teaches participants on a limited budget how to: compare unit prices, read labels,  find whole grains, and identify 3 ways to purchase produce. Participants who complete the tour receive a shopping manual with recipes and shopping tips, a reusable shopping bag and a $10 gift card to Hannaford to participate in a $10 challenge.  For more information please contact Jenna Carlson, jcarlson@gsfb.org.
 
 
Nutrition Workshops
Registration Category: Wellness Event
     Date:  Spring
     Day:  TBD
     Time:  TBD
Pre-Registration Required
Join our Pineland or Casco Bay branches for these upcoming nutrition workshops.   At the Pineland Branch, you’ll join Dee Madore, Registered
Dietician, for the following topics:  How do I feed my picky eater? (in April), Weighing the Options – Tips for Weight Management (in May), and Exploring the Farmers Market (in June when the market is open).   At the Casco Bay branch, you’ll join Barbara Capasso, Certified Nutritionist, for informational sessions on various nutrition topics which might include learning about sweetener alternatives, how to cook various types of grains, tips and tricks for meal planning and much more. 
 
 
 
 
Aquatics Orientations
Registration Category: Wellness Support
     Date:  Ongoing
     Day:  Everyday
     Time:  By Appt
     Ages:  14 & up (9-11 see aquatics staff)
Pre-Registration & Membership Required
Looking for a little extra support in getting started with a routine in the pool?  During this 15-20 minute orientation, we’ll be happy to talk to you about our pools, aquatic programs, schedules or anything you want to find out about. Some common topics covered are lap swim etiquette, water exercise classes, where to find our water exercise equipment that you can use during your own water exercise routines (like barbells, jog belts and noodles), review helpful tips and pool reminders, and answer any questions that you might have. 
 
 
 
 
Blood Pressure Screenings
Registration Category: Wellness Support
     Date:  Ongoing
     Day:  By Appt
Membership Required
Come and meet with our trained volunteer and have your blood pressure checked while you are at the Y!
 
 
 
 
 
Body Composition Analysis
Registration Category: Wellness Support
     Date:  Ongoing
     Day:  By Appt
     Ages:  15 & up
     Fees:  $12
Membership Required
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.
 
 
 
Phase iv cardiac Rehab
Registration Category: Wellness Support
     Date:  Ongoing
     Day:  Mon - Fri
     Time:  Varies
     Ages:  18 & up meeting assessment criteria
     Fees:  Members: $415; Non-Members: $625
Pre-Registration Required
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.
 
 
 
 
Group Personal Training
Registration Category: Wellness Support
     Date:  By Appt
     Day:  By Appt
     Time:  Varies
     Ages:  12 & up
     Fees:  $32 person/per hour
Membership Required
The YMCA of Southern Maine now 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 tarter running, indoor cycling, yoga, strength training, cardio conditioning, weight loss, and general fitness. It’s
a great way to increase your confidence and knowledge so that with guidance, your small group can accomplish your goals!
 
 
 
 
Personal Training
Registration Category: Wellness Support
     Date:  By Appt
     Time:  Varies
     Ages:  12 & up
     Fees:  $51 per hour
Pre-Registration & Membership Required
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!
 
 
Healthy Living Consultation
Registration Category: Wellness Support
     Date:  Ongoing
     Day:  By Appt
     Ages:  15 & up
Membership 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 to improve your overall wellness program. Together we will explore what programs, classes and other resources might provide you with the motivation and support at the YMCA to make healthy lifestyle changes to meet these goals. The consultation will take approximately 45 minutes and will be primarily a conversation based session.
 
 
 
 
Healthy Living Group
Registration Category: Healthy Living Program
     Date:  Spring & Summer
     Day:  Mon, Weds
     Time:  5:30pm - 6:30pm
     Ages:  18 & up
     Fees:  $98
Pre-Registration & Membership Required
At the Y, we truly 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 well-being.  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, nutrition workshops, a group life coaching session to explore ways to help you to be as successful as possible as you go through this healthy living program, and group exercise classes.
 
 
 
Healthy Living TRAINING
Registration Category: Healthy Living Program
     Date:  Spring & Summer
     Day:  By Appt
     Time:  Varies
     Ages:  18 & up meeting self assessment criteria
     Fees:  $98
Pre-Registration & Membership Required
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!
 
 
 
 
LIVESTRONG at the YMCA
Registration Category: Wellness Support
     Date:  Apr. 29 - July 17
     Day:  Tues & Thurs
     Time:  4:00pm - 5:15pm
     Ages:  18 & Up
     Fees:  Free & includes free adult or family
            membership for 12 weeks
Pre-Registration Required
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 minutes 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.
 
 
 
 
 
Personal Fitness Assessment
Registration Category: Wellness Support
     Date:  By Appt
     Time:  Varies
     Ages:  14 & up
     Fees:  $33
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.
 
 
 
Personal Nutrition Consultation
Registration Category: Wellness Support
     Date: By Appt
     Time: Varies
     Ages: All ages (parents must stay with children)
     Fees: $51 per hour
Pre-Registration & Membership Required
Need a nutrition program that matches your goals – health, weight or athletic?  Dealing with digestive issues?  Simply looking to start a new you?  Meeting with a Registered Dietician will provided the support and knowledge to help.  You will receive a personalized, comprehensive nutrition program based on your unique requirements and dietary analysis.  The process is easy - reviewing your needs, helping you establish realistic goals, and offering you the right combination of healthy eating changes, meal planning, and helpful tips to start you on your way to a healthier future. 
 
 
 
Wellness Center Orientations
Registration Category: Wellness Support
     Date:  By Appt
     Day:  Everyday
     Time:  Varies
     Ages:  12 & up (Age 9-11 see Wellness Staff)
Membership Required
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.
 
 
 
 
Living Well For Better Health
Registration Category: Living Well
     Date:  Apr. 29 - June 10
     Day:  Tues
     Time:  1:00pm - 3:30pm
     Ages:  18 & up with chronic health conditions
     Fees:  $25 Donation to SMAA and includes
                textbooks & CD
Pre-Registration 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.
 
 
 
Parkinson’s Disease Support Group
Registration Category: Living Well
     Date:  Ongoing
     Day:  Weds
     Time:  10:00am - 11:00am
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 PD. This is not meant to be a medical advisory session, but a sharing of personal experiences.
 
 
 
 
Adult Swim Lessons
Registration Category: Swim Lessons - Adult
BEGINNER/INTERMEDIATE
     Date:  Spring & Summer
     Day:  Please see branch flyer for details
     Time:  TBD
     Ages:  16 & up
     Fees:  Family Members: Free; Individual: $61
ADVANCED
     Date:  Spring & Summer
     Day:  Please see branch flyer for details
     Time:  TBD
     Ages:  16 & up
     Fees:  Family Members: Free; Individual: $61
Pre-Registration & Membership Required
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 you basic swim stroke techniques.  You will develop stroke skills further, learn body position, and rotary breathing.  You 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, and learn flip turns.  Workout plans can be developed in this class.
 
 
 
Adult Private Swim Lessons
Registration Category: Swim Lessons - Private
     Date:  Ongoing
     Day:  By Appt
     Ages:  All ages
     Fees:  30 minutes: $30; Hour: $49
Pre-Registration & 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.  Time and days are tailored to meet the needs of participants.
 
 
 
 
Adult Semi-Private Swim Lessons
Registration Category: Swim Lessons - Private
     Date:  Ongoing
     Day:  By Appt
     Ages:  All ages
     Fees:  30 minutes: $25; Hour: $40
Pre-Registration & Membership Required
These lessons are for individuals who prefer personalized 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 2 individuals required.
 
 
 
Aqua Zumba
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Saturday
     Time:  9:15am – 10:00am
     Ages:  14 & up
Membership Required
*New description: 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.
 
 
 
 
Aquasize
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon - Fri
     Time:   Mon, Weds: 8:00am – 8:45am
             Tues, Thurs: 9:00am – 9:45am
             Fri: 9:00am – 9:45am
     Ages:  14 & up
Membership Required
Get fit and get in the water! Your heart will be pumping as we go through 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.
 
 
 
Arthritis Program
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon - Fri
     Time:   Mon-Thurs: 10:00am – 10:45am
             Mon, Weds: 8:00am – 8:45am
             Tues, Thurs: 7:45am – 8:30am
             Fri: 9:00am – 9:45am
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.
 
 
 
 
Competitive Stroke Clinic for Adults
Registration Category: Group Exercise
     Date:  Spring
     Day:  See branch flyer for details
     Ages:  18 & up
     Fees:  $14 per workshop
Pre-Registration & Membership Required
During these 1 hour group workshops, we will be concentrating on one of the following skills. Stroke Development: will focus on one stroke per clinic; Flip Turn: will focus on turns for front and back and open turns for fly and breast; Starts & Finishes: will focus on grab, track, relay and back starts. The workshops will be located in the lap pool and taught by our seasoned Stripers Swim Coaches. Feel free to register for more than one workshop to sharpen your skills. These workshops will be separated for youth and adult age groups.
 
 
 
 
Liquid Toning
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues & Thurs
     Time:  5:00pm - 6:00pm
     Ages:  14 & up
Membership Required
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.
 
 
 
 
Pre and Post Natal Water Aerobics
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Weds
     Time:  6:15pm - 7:00pm
     Ages:  Pregnant Women
     Fees:  Members: Free;  Non-Members: $135
Pre-Registration Required
Designed for before and during pregnancy. This class will reward you incredible wellness benefits for you and your baby. Safe exercise during pregnancy increases flexibility, improves recovery after childbirth, and improves emotional well-being. Both land and water will be used.
 
 
 
 
Water T’ai Chi
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Fri
     Time:  Mon: 11:00am – 12:00pm
            Fri: 8:00am – 9:00am
     Ages:  14 & up
Membership Required
This class combines the beautiful, flowing and graceful movements of Qi gong and T’ai Chi exercise with the resistive, yet relaxing properties of moving and exercising in water.
 
 
 
 
YMCA Masters Swimming
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Sat
     Time:  7:00am - 8:30am
Pre-Registration & Membership Required
Did you swim in high school or college and do you have an interest in joining a weekly practice with other adult swimmers? This YMCA Masters Swimming group is for swimmers of all abilities and experience. This coached swimming group will provide practice sets for all levels of lap swimmers to build strength, endurance and camaraderie. Opportunities to participate in meets with other teams and adults in the state of Maine, New England and  YMCA Masters Nationals in Fort Lauderdale exist.
 
 
 
 
“Six Pack Abs”
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues & Thurs
     Time:  8:30am - 9:00am
     Ages:  14 & up
Membership Required
Using the resistance of the water combined with some flotation we will focus on nothing but your core for 30 minutes in our small pool.
 
 
 
Adult Martial Arts
Registration Category: Group Exercise
     Date:  Spring
     Day:  Sat
     Time:  11:05am - 12:00pm
     Ages:  12 & up
Pre-Registration & Membership Required
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.
 
 
 
ADULT BALLET
Registration Category: Group Exercis
     Date:  Spring & Summer
     Day:  Sun
     Time:  11:00am - 12:15pm
     Ages:  14 & up
Pre-Registration & Membership Required
You don’t have to be an 8 year old Bolshoi prodigy to enjoy one of the world’s oldest classical art forms. Ballet Boot Camp, taught be Ballet Master and YMCA Campaigner, Bryan Matluk, is a class designed for students of all levels who want to stretch and tone while improving grace and coordination. All classes will start with essential barre work and progress to centre  and stretching exercises. While prior experience is not necessary, an open mind and the ability to push beyond your limits is a must! Tight fitting, flexible clothing and ballet slippers required, ballet tights and leotards highly recommended.
 
 
 
 
Boot Camp
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds
     Time:  5:35pm - 6:30pm
     Ages:  12 & up
Membership Required
A whole-body workout designed for all fitness levels combining workout techniques from sport-like activities while incorporating your own body weight to achieve ultimate results.  Boot Camp will challenge all skill levels to jump-start your fitness regimen and achieve a healthier, more energetic you!
 
 
 
 
Circuit Training
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Weds
     Time:  6:45pm - 7:30pm
     Ages:  12 & up
Membership Required
This class is taught through intervals of cardio and strength exercises that incorporate the use of dumbbells, phiso-balls, BOSU balls, and resistance bands. The participants will rotate through a series of stations. This class is suited for all fitness levels because each exercise can be modified.
 
 
 
Core, Strength and Cycle
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues, Thurs
     Time:  6:00am - 7:15am
     Ages:  12 & up
Membership Required
Start your day off right with a well-balanced core, strength and cycle work out.  This class will include strength exercises to target all major muscle groups including the core and ends with a 30 minute cycling portion.  Brandi will be using body weight, bands, balls, steps, dumbbells, etc. to keep the strength routines fun and challenging and designed for all fitness levels.  This early morning class will give you the energy you need to tackle your busy day!
 
 
 
 
Down to the Core
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  7:00pm - 7:30pm
     Ages:  12 & up
Membership Required
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.
 
 
 
 
FOREVER FIT
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues, Fri
     Time:  Tues: 11:45am – 12:30pm
            Fri: 10:35am – 11:15am
     Ages:  18 & up
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.
 
 
 
 
Forever Strong
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  8:35am - 9:30am
     Ages:  12 & up
Membership Required
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!
 
 
 
Integrated Strength
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Fri
     Time:  9:35am - 10:30pm
     Ages:  12 & up
Membership Required
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.
 
 
 
 
Mobility 101
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  8:00am - 8:30am
     Ages:  12 & up
Membership Required
This is a movement based class designed to restore soft tissue and flexibility in your muscles and joints.  Many injuries can be prevented by addressing tissue needs that realign, lengthen, and restructure the body for better mobilization.  This is a class for all ability levels.  If you own your own roller and/or lacrosse ball, please bring it to class.
 
 
 
 
Level I Yoga
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Weds, Fri
     Time:  10:35am - 12:00pm
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 instructor’s permission.
 
 
 
Yoga
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds
     Time:  Mon: 10:35am – 11:45am
            Weds: 6:15am – 7:30am
Membership Required
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.
 
 
 
 
 
Yoga Flow
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Sun
     Time:  9:05am - 10:30am
Membership Required
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 standing postures, salutations, and balancing, followed by stretching, and relaxation.
 
 
 
 
Outdoor Fitness Challenge
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues & Sat
     Time:  Tues: 6:15pm – 7:00pm
            Sat: 9:00am – 9:45am
     Ages:  12 & up
Pre-Registration & Membership Required
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.
 
 
 
 
Pilates
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  10:35am - 11:30am
Membership Required
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.
 
 
 
 
Step and Sculpt
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds
     Time:  8:35am - 9:30am
Membership Required
The perfect class if you want to give your body a challenge!  This class utilizes the step for cardiovascular training, then uses resistance tools 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.
 
 
 
 
TABATA
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  9:35am - 10:30am
Membership Required
“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts.  Instead of hours upon hours or exercise, Tabata  rounds can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval
training and any exercise can be incorporated into the Tabata format.
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
•  Total of 8 sessions or rounds
 
 
Low Key T’ai Chi
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Fri
     Time:  9:00am - 10:00am
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.  Come and enjoy a calming and supportive environment created by the instructor and fellow participants.
 
 
 
 
Seated T’ai Chi
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues
     Time:  8:45am - 9:45am
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.
 
 
 
Women on Weights
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  4:20pm - 5:00pm
Membership Required
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.
 
 
 
 
Y Cycling
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Mon - Sat
     Time:  Spring:
            Mon, Weds: 5:40am – 6:40am;
                           6:00pm – 6:45pm
            Mon, Fri: 9:00am - 10:00am
                Tues, Thurs: 8:45am – 9:45am
            Weds: 9:00am - 10:15am
                Fri: 5:40am – 6:40am
                Sat: 7:45am – 8:45am
            Summer:
            Mon: 9:00am - 10:00am
            Tues, Thurs: 5:40am – 6:40am;
                            8:45am - 9:45am
            Weds: 9:00am - 10:15am
            Fri: 9:00am - 10:00am
Membership Required
YMCA group cycling is a non-impact, individually paced cardiovascular workout on specially designed indoor cycling bikes.  Cycling is the most comprehensive mental and physical training program developed and led by training and certified instructors.  Inspirational music and a non-competitive environment ensure a fun, safe, effective experience for all fitness levels.
 
 
 
 
Zumba
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon & Weds, Fri, Sat
     Time:  Mon & Weds: 4:35pm - 5:30pm
            Fri: 8:35am - 9:30am
            Sat: 8:00am - 9:00am
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:  Mon, Tues, Weds
     Time:  Mon:  6:30pm – 7:15pm
            Tues: 5:45pm – 6:45pm
            Weds: 9:35am – 10:30am
Membership Required
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!
 
 
 
Peaks to Portland Training
Registration Category: Peaks to Portland Training
     Date:  Apr. 6 – May 24;  May 25 – July 12
     Day:  Mon & Weds, Tues & Thurs
     Time:  7:30pm - 8:30pm
     Ages:  16 & up
     Fees:  Members: $85;  Non-Members: $170
Pre-Registration Required
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 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 the race day and how to prepare you and your kayaker for the swim. The trainings include overall fitness & strength trainings as well. Join the Y as you prepare for their longest running special event.
 
 
 
 
Mainiac Tri Training
Registration Category: Triathlon Training
     Date:  May 19 – July 6;  July 7 – Sept. 7
     Day:  Tues, Thurs
     Time:  6:00am – 7:30am
     Ages:  14 & up
     Fees:  Members: $98;  Non-Members: $196
Pre-Registration Required
Whether you just competed 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, (indoor/ outdoor) cycling, and (indoor/outdoor) 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 14th at the Gil Boucher Park in Biddeford Pool. To find out more visit
www.ymcaofsouthernmaine.org/MainiacTri
 
 
Tri for the Y TRAINING
Registration Category: Triathlon Training
     Date:  Spring & Summer
     Day:  Tues, Thurs
     Time:  6:00am – 7:30am;  11:00am – 12:30pm
     Ages:  14 & up
     Fees:  Members: $98;  Non-Members: $196
Pre-Registration Required
Get ready for Tri for the Y! Whether you just competed 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, (indoor/ outdoor)  cycling, and (indoor/outdoor) running. 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.  To learn more, visit: www.ymcaofsouthernmaine.org/TrifortheY
 
 
 
 
Lifeguarding Certification Class
Registration Category: Training
     Date:  Spring
     Day:  See branch flyer for details
     Ages:  15 & up
     Fees:  $300
Pre-Registration Required
Get your lifeguard certification. Training includes Surveillance/Victim Recognition, CPR/AED, First Aid, Head Neck and Back Injuries and more.  All participants must also demonstrate prerequisites listed below to be eligible for certification.  It is highly recommended that registrants set up an evaluation prior to the start of the course to attempt the prerequisite swim test.  Please contact Ben Lyons at 283 0100 x 33 or blyons@ymcaofsouthernmaine.org for more information or to set up an evaluation.  Prerequisites  1. Swim 300 yards continuously using a combination of front crawl with effective rhythmic breathing and breaststroke with a pull, kick, glide and effective rhythmic breathing.  2. 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 the 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.  3. Tread water effectively for 2 minutes without the use of your hands.