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.
WELLNESS CENTER ORIENTATIONS
Registration Category: Wellness Support
Date: Ongoing
Day/Time: By appointment
Ages: Ages 12 and older
Fee: Free
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 and weight equipment and discuss Wellness Center etiquette.
BODY COMPOSITION ANALYSIS
Registration Category: Wellness Support
Date: Ongoing
Day/Time: By appointment
Ages: 14 and up
Fee: $12
Membership Required
A Wellness coach will chart your weight and body measurements, then calculate body fat percentage and BMI using non-invasive equipment. This is an easy and affordable way to keep track of important health information and monitor your personal progress with the help of a qualified trainer.
PERSONAL TRAINING
Registration Category: Wellness Support
Date: Ongoing
Day/Time: By appointment
Ages: 12 and up
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! Whether you are looking to hit the weights or focus on a fitness interest, we have the trainer for you. They can target running, indoor cycling, yoga, pilates, strength training, cardio conditioning, weight loss, and general fitness.
GROUP PERSONAL TRAINING
Registration Category: Wellness Support
Date: By appointment
Ages: 12 and up
Fee: $32 per person/hour
Schedule: By Appointment
Membership Required
Get 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 the guidance your small group can accomplish your goals!
PERSONAL FITNESS ASSESSMENT
Registration Category: Wellness Support
Date: Ongoing
Time: By appointment
Ages: 14 and up
Fee: $32
Membership Required
The assessment is comprised of eight tests which evaluate body composition, cardio respiratory endurance, flexibility, muscle strength, and endurance. The assessment provides information on an individual's fitness status and can be used in health enhancement, as well as setting future goals for training.
HEALTHY LIVING GROUP
Registration Category: Wellness Support
Date: Spring & Summer
Day: TBD
Time: TBD
Ages: 14+
Fee: $95
Pre-Registration and Membership Required
Building from the success of our Healthy Living Program, we are taking this one-on-one program for Health Seekers into a group setting. We'll also be adding some new components - like nutritional education and healthy meal planning. Stay tuned for more details - coming soon!
HEALTHY LIVING PROGRAM
Registration Category: Healthy Living
Date: Ongoing 7-week sessions
Day: Varies
Time: By appointment
Ages: 18+ meeting self assessment criteria
Fee: $95
Pre-Registration and Membership Required
This special 7-week program is designed to assist Y members looking for motication 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 that 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 Y.
LIVING WITH CHRONIC PAIN SELF-MANAGEMENT PROGRAM
Registration Category: Living Well
Date: Spring
Day: Thurs at New Gloucester Community Building
Time: 1:00pm - 4:00pm
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.
ADULT SWIM LESSONS
Registration Category: Swim Lessons - Adult
Date: Ongoing
Day/Time: Call Pineland for schedule
Ages: 18+
Fee: Family Member: Free; Individual Member: $59
Pre-Registration and 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.
PRIVATE & SEMI-PRIVATE SWIM LESSONS
Registration Category: Swim Lessons - Private
Date: Ongoing
Day: By appointment
Time: By appointment
Ages: All ages
Fee: Private: $30 for half an hour; $49 for an hour
Semi-Private: $25 for half an hour; $40 for an hour
Pre-Registration and 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 participants.
AQUACIZE
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Wed, Fri
Time: 8:30 - 9:15 am
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 out of resistance.
LIQUID TONING
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 5:30 - 6:15 pm
Ages: 14 and up
Fee: Free
Membership Required
A higher intensity class using shallow water as well as deep water. Something for the entire body. Resistance barbells will be used throughout the workout. This class 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.
ZUMBA
Registration Category: Group Exercise
Date: Ongoing
Day: Mon
Time: 5:30 - 6:30 pm
Ages: 14+
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: Thurs
Time: 5:30 - 6:30 pm
Ages: 12+
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 bodysculpting exercises and high-energy cardio work with Latin infused Zumba moves to create a calorie torching, strength-training dance fitness party.
PEDAL & KETTLE
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Fri
Time: 9:30 - 10:30 am
Ages: 14 and up
Fee: Free
Membership Required
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 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!
Y CYCLE
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Weds, Thurs, Fri, Sat
Time: Mon: 4:00pm - 4:45pm;
5:15pm - 6:15pm
Thurs: 10:30am - 11:30am
Sat: 8:15am - 9:15am*;
9:30am - 10:15am*
*Ends May 31
Mon, Weds, Fri: 6:15am - 7:15am**
**Ends Apr 13
Ages: 14 and up
Fee: Free
Membership Required
YMCA group cycling is a non-impact, individually paced cardiovascular workout on specially designed Fitness bikes. (Greater Portland 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 a non-competitive environment ensure a fun, safe, effective experience for all fitness levels.
KICK & SCULPT
Registration Category: Group Exercise
Date: Ongoing
Day: Weds, Sat
Time: Weds: 9:30 - 10:10am
Sat: 8:30 - 9:30am
Ages: 14+
Fee: Free
Membership Required
Cardio kickboxing combines a solid cardio workout with martial arts techniques. We’ll also be adding a special focus on your core. It’s a total body workout! This class is great for beginners as well as well conditioned individuals. This class does not use any additional equipment - just bring yourself!
CARDIO CYCLE
Registration Category: Group Exercise
Date: Ongoing through May 31
Day: Weds
Time: 8:30 - 9:15am
Ages: 14+
Fee: Free
Membership Required
This 45-minute high-cadence (80 - 110 RPM) indoor cycling class will bring you through all the different heartrate training zones. We will use training techniques to build aerobic and anaerobic capacity. Participants will gain endurance, build resistance to muscle fatigue and of course, burn a ton of calories!
TOTAL BODY WORKOUT
Registration Category: Group Exercise
Date: Ongoing
Day: Mon, Fri
Time: 9:30 - 10:30 am
Ages: 14+
Fee: Free
Membership Required
Total Body Workout is exactly that. This class combines cardio and strength exercises in a way that is fast paced to bring up your heart rate and at the same time provides strength and conditioning training for all the major muscle groups and your core. In one hour you get a comprehensive workout that might take two hours if you were doing separate cardio and strength training classes.
BOOT CAMP
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: 4:30 - 5:30 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!
BEGINNERS YOGA
Registration Category: Group Exercise
Date: Spring & Summer
Day: Tues, Weds, Thurs
Time: Spring: Tues: 11:00 - 11:45am
Weds: 5:00 - 5:45pm
Summer: Weds: 5:30 - 6:10pm
Thurs: 8:30 - 9:15am
Ages: 14+
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. Beginner's Yoga will help you listen to how you feel - physically & mentally. This class is excellent for beginners.
YOGA FLOW
Registration Category: Group Exercise
Date: Spring & Summer
Day: Tues
Time: Spring: 9:30 - 10:45am
Summer: 8:50 - 9:30am
Ages: 14+
Fee: Free
Membership Required
This class emphasizes the 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 WORKSHOP SERIES
Registration Category: Wellness Event
Date: April 28, May 19, June 9
Day: Sun
Time: 11:30am - 12:45pm
Ages: 14+
Fee: Members: $13; Non-Members: $33 (per workshop)
Pre-Registration Required
Try something new with this exciting line-up of new single-class workshops! If there is continuing interest, these classes could become ongoing programs. April 28: Real Men Do Yoga; May 19: Core; June 9: Yoga for Athletes.
FUNDAMENTAL CORE YOGA
Registration Category: Group Exercise
Date: Ongoing
Day: Wed
Time: 6:15 - 7:00pm
Ages: 14+
Fee: Free
Membership Required
This class is for anyone interested in the benefits of yoga from a core strengthening perspective. Paced to learn the fundamentals of yoga postures and alignment with emphasis on using fundamental core muscles. This class will help you with inner calmness and steady breathing techniques as well as improving your balance, strength, flexibility, and focus.
PILATES
Registration Category: Group Exercise
Date: Ongoing
Day: Tues, Thurs
Time: Spring: Tues, Thurs: 5:30 - 6:30 pm
Tues: 8:30 - 9:15am
Summer: Tues: 8:00 - 8:45am
Thurs: 5:30 - 6:30pm
Ages: 14+
Fee: Free
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.
LUNCHTIME EXPRESS WORKOUT SERIES
Registration Category: Group Exercise
Date: Spring
Day: Mondays: Upper Body
Wednesdays: Circuit Training
Time: 12:00 - 12:30pm
Ages: 14+
Fee: Free
Membership Required
Want to fit your workout into your lunch break? We'll make it easy for you. With two 1/2 hour classes offered back-to-back daily, you can take one or both depending on how much time you have that day. We'll target the major muscle groups, and will include one day of cardio.
LUNCHTIME EXPRESS CORE CLASS
Registration Category: Group Exercise
Date: Spring
Day: Mon, Wed, Fri
Time: 12:30 - 1:00pm
Ages: 14+
Fee: Free
Membership Required
If you only have half an hour to spare, your core is a great place to focus! Take this class on its own, or following the lunch express series. Join us on your lunch break!
NORDIC FITNESS WALKING (OUTSIDE)
Registration Category: Group Exercise
Date: Summer
Day: Thurs
Time: 9:30am - 10:30am
Ages: 14 & up
Membership Required
Nordic walking is suitable for all ages and abilities because you work at your own pace! This fun activity burns more calories than
regular walking because you’ll be working your upper body with poles like cross country skiing. It improves balance and stability, provides density preserving stress to your bones, as well as improves posture, muscle strength, endurance, flexibility, and core conditioning. It has been proven to increase upper body strength by 40%. Join us for this great, low-impact activity while also enjoying the beautiful Pineland Farms campus! Poles will be supplied.
THE COMPLETE RUNNER I
Registration Category: Group Exercise
Date: Spring & Summer
Day: Mon & Wed
Time: 4:30pm - 5:45pm
Ages: 14 & up
Fee: $85
Pre-Registration and Membership Required
Looking for a training plan to kick your running into higher gear? You’ll enjoy the group support, as well the knowledge shared on running mechanics. When we can’t run outside, we’ll focus on conditioning activities that will help you get ready to hit the open roads. The overall class focus will be on endurance. This is a tailored training program with personalized support.
THE COMPLETE RUNNER II
Registration Category: Group Exercise
Date: Spring & Summer
Day: Tues & Thurs
Time: 4:30pm - 5:45pm
Ages: 14 & up
Fee: $85
Pre-Registration and Membership Required
Ready to take your running to a whole new level? This program will provide you with the resources to build on your existing running skills. The program will focus on increasing distance and speed, as well as will continue to foster team spirit through training for a common event. Your personalized running program will be geared towards a specific event.
TRI FOR THE Y TRAINING
Registration Category: Triathlon Training
Date: Mar 31 - May 18
Day: Mon - Thurs
Time: Mon & Weds: 9:30 am - 11:00am;
6:00pm - 7:30pm
Tues & Thurs: 6:30pm - 7:30pm
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. The Tri for the Y & 5K Run will be held on May 18th, 2013 at the Casco Bay Branch in Freeport. Visit www.ymcaofsouthernmaine.org/triforthey to sign up today!
MAINIAC TRIATHLON TRAINING
Registration Category: Triathlon Training
Date: May 19 – July 6; July 7 – Aug 24
Day: Mon - Thurs
Time: Mon & Weds: 9:30 am - 11:00am;
6:00pm - 7:30pm
Tues & Thurs: 6:30pm - 7:30pm
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 more visit www.ymcaofsouthernmaine.org
MAINIAC TRIATHLON MINI TRAINING SESSION
Registration Category: Triathlon Training
Date: Aug 25 – Sept 7
Day: Mon - Thurs
Time: Mon & Weds: 9:00am - 10:30am;
6:00pm - 7:30pm
Tues & Thurs: 6:30pm - 7:30pm
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!
5K TRAINING
Registration Category: Wellness Support
Date: Mar 31 – May 18; June 23 – Aug 10
Day: Tues & Thurs
Time: 6:00pm - 7:00pm
Ages: 14 & up
Fee: $85
Pre-Registration Required
Join fellow members who seek to run or walk their first 5K at the Tri for the Y event on May 18th. This class is an introduction to running a 5K, as it will cover proper technique, gear, workouts, and more! Class will take place outside whenever possible so proper running footwear and weather appropriate clothing is needed.