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.
 
 
 
 
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/Time:  Apr. 12: 11:00am - 12:30pm
                      Apr. 17: 5:30pm - 7:00pm
                      May 15: 5:30 - 7:00pm
                      May 31: 11:00am - 12:30pm
                      June 17: TBD
                      June 28: TBD
     Ages:  14 & up
     Fees:  Members: Free; Non-Members: $34
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. 
 
 
 
 
Summer Sports Conditioning Workshop
Registration Category: Wellness Event
     Date:  May 4
     Day:  Sun
     Time:  8:00am - 10:00am
     Ages:  14 & up
     Fees:  Members: $14;
                Non-Members: $34 (per workshop)
Pre-Registration Required
Start your conditioning now! This workshop will incorporate core conditioning, proper alignment sprint work, balance, agility exercises, dynamic functional training infused with yoga and pilates and much more. Let’s kick it up a notch. Not to be missed!
 
 
 
 
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. 
 
 
 
 
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.
 
 
 
 
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:  Ongoing
     Day:  Tues & Fri
     Time:  5:00pm - 6:00pm
     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:  Spring & Summer
     Day:  TBD
     Time:  TBD
     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.
 
 
 
 
Chronic Pain Management
Registration Category: Chronic Pain Self Management
     Date:  May 1 - June 16
     Day:  Thurs
     Time:  1:00pm - 3:30pm
     Ages:  18 & up
     Fees:  $45 Donation to SMAA and includes
                textbooks & CD
Pre-Registration Required
Chronic Pain Self-Management program (CPSMP) is a highly interactive workshop for adults of all ages who have chronic pain, and their caregivers.  With lots of mutual support, participants in this
workshop will learn how to:  Better cope with chronic pain and feel more in control, balance
activity and rest, eat and exercise for improved health, deal with difficult emotions, improve problem-solving skills and much more!  Classes are held once a week for 6 weeks.
 
 
 
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.
 
 
 
 
Aquasize
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds, Fri
     Time:  8:30am - 9:15am
     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.
 
 
 
 
Liquid Toning
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  5:30pm - 6:15pm
     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.
 
 
 
Back to Basics
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Thurs
     Time:  11:15am - 11:45am
     Ages:  14 & up
Membership Required
If you are just starting, or starting over, in your healthy living journey, this is a great place to begin.  In this half hour class we will focus on balance, body awareness, stamina, strengthening your core, and overall functional movement.  As you grow stronger through this class, you will be better prepared and more confident to join in our full line-up of group exercise classes.  This class is designed for those ready for gentle physical activity.
 
 
 
 
Boot Camp
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues & Thurs
     Time:  4:45pm - 5:30pm
            9:30am – 10:30am (Summer only)
     Ages:  14 & 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:  Tues & Thurs
     Time:  6:00pm - 7:00pm
     Ages:  14 & 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.
 
 
 
Couch to 5K Program
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues & Thurs
     Time:  4:45pm - 5:45pm
     Ages:  14 & up
     Fees:  $88
Pre-Registration & Membership Required
Our Couch to 5K plan is designed to take you from the couch to running a 5K in seven weeks. This program will ease you into your running program gradually. In fact, the first weeks will be less of a running regimen than a walking and jogging program. Join us for this new adventure!
 
 
 
 
Cross Core
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Weds
     Time:  9:05am - 9:50am
     Ages:  14 & up
Membership Required
Blast fat, boost metabolism in a short amount of time with Cross Core - a fusion of interval training and a core abs circuit. High intensity interval training combined with weights using exercises like squats, jumping jacks, lunges, box jumps, kettle bell swings, Russian twists to maximize your calorie burn and create strong muscles. All levels are capable and encouraged.
 
 
 
 
Cycle & Core
Registration Category: Group Exercise
     Date:  Spring
     Day:  Weds & Fri
     Time:  12:00pm - 1:00pm
     Ages:  14 & up
Membership Required
Turn your cycling workout into a full-body workout. This class is designed to increase your performance and enhance your core; an on-and-off the bike class that will include your core training to complete your journey. Come join us for this full body challenge, where you can always work at your own pace.
 
 
 
Cycle & Strength
Registration Category: Group Exercise
     Date:  Spring
     Day:  Tues & Thurs
     Time:  12:00pm - 1:00pm
     Ages:  14 & up
Membership Required
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 a separate cardio and strength training classes.
 
 
 
 
Beginners Ball Yoga
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues
     Time:  10:45am - 11:15am (Spring)
            10:30am – 11:00am (Summer)
Membership Required
This class adapts yoga to the stability ball providing an interesting way to experience  mind and body training. The ball allows you to reach and roll into new and appropriate positions for your yoga level. Work at your pace no judgment philosophy!
 
 
 
 
 
Beginners Yoga
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Weds, Thurs
     Time:  Weds: 5:00pm – 5:50pm (Spring only)
            Thurs: 10:35am – 11:05am
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.
 
 
 
Boot Camp Yoga
Registration Category: Group Exercise
     Date:  Spring
     Day:  Thurs
     Time:  9:30am - 10:30am
Membership Required
The ultimate cross training interval class. A breed of its own... This class threads the components of mountain climbers and strength work with the rewards of balance and flexibility of yoga. HARD CORE WORKOUT AND ZEN MIXED TOGETHER!
 
 
 
 
Fundamental Core Yoga
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Weds
     Time:  6:00pm - 7:15pm (Spring)
            5:30pm – 6:30pm (Summer)
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 emphases on using foundational core muscles. This class will help you with inner calmness and steady breathing techniques as well as improving your balance, strength, flexibility and focus.
 
 
 
Yoga Flow
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues
     Time:  9:30am - 10:45am (Spring)
            9:20am – 10:20am (Summer)
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.
 
 
 
Nordic Walking
Registration Category: Group Exercise
     Date:  Summer
     Day:  Tues
     Time:  11:05am - 11:35am
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.
 
 
 
 
Obstacle Challenge Training
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Twice a week
     Time:  TBD
     Fees:  $88
Pre-Registration & Membership Required
Come join the pack in this fun & exciting class geared to help train you for an endurance obstacle race like Tough Mudder, Spartan, Raid or Warrior Dash. Multiple instructors will guide you through new training techniques and helping you learn high and low ropes and at the Northern York County Branch we’ll have sandbag training, military style workouts, working with giant tires and get out into the wilderness at our own backyard training center. This class is geared to help you with endurance, strength, agility and mental grit!!
 
 
 
 
On the Ball
Registration Category: Group Exercise
     Date:  Spring
     Day:  TBD
     Time:  TBD
Membership Required
Are you ready to put some bounce into your workout routine? This class will utilize the stability ball for a unique approach to fitness for strengthening, core conditioning, cardiovascular benefits, balance and improvement in  posture. We will encourage empowerment and a bit of entertainment too!
 
 
 
 
Pedal & Kettle
Registration Category: Group Exercise
     Date:  Spring
     Day:  Tues & Thurs
     Time:  9:30am - 10:30am
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. Space is limited!
 
 
 
Pilates
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Tues
     Time:  8:30am – 9:15am;  5:30pm – 6:30pm
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.
 
 
 
T’ai Chi
Registration Category: Group Exercise
     Date:  Spring
     Day:  Weds
     Time:  9:00am - 9:55am
Membership Required
T’ai chi is a self-healing system of slow, graceful exercises that combine movement, meditation and rhythmic breathing to improve the flow of chi which is thought to prevent illness and improve well-being.  T’ai Chi may reduce stress, lower blood pressure and help older adults by improving posture, balance, muscle tone, flexibility and strength.
 
 
 
 
Total Body Tone
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Fri
     Time:  9:30am - 10:30am
Membership Required
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 a separate cardio and strength training classes.
 
 
 
 
Trouble Zone Tone
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Sat
     Time:  8:30am - 9:25am
Membership Required
Get ready to squat, curl, and dip to perfection. A boot camp challenge designed to push your upper and lower body to the limit (AKA – your Buns & Guns). Target your glutes, quads, biceps, triceps, in addition to back, chest, and core. Interval training, body weight resistance, repetitions for time, cardio kickboxing, tabata, and HIIT exercise methods designed to tone your trouble zones. All levels capable and encouraged.
 
 
 
 
Y Cycling
Registration Category: Group Exercise
     Date:  Spring
     Day:  Mon, Tues, Thurs, Sat
     Time:  Mon: 4:30pm – 5:00pm; 
                     5:15pm – 6:15pm
            Tues: 6:15am – 7:15am
            Thurs: 10:30am – 11:30am
            Sat: 8:15am – 9:15am; 
                   9:30am – 10:15am
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:  Weds
     Time:  5:30pm - 6:30pm
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/Zumba Mix
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon
     Time:  5:30pm - 6:30pm
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-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs. The Zumba Toning class is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast.
 
 
 
 
Mainiac Tri Training
Registration Category: Triathlon Training
     Date:  May 19 – July 6;  July 7 – Sept. 7; 
     Day:  Mon, Weds
     Time:  9:00am – 11:30am;  6:00pm – 7:30pm
     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:  Mar. 30 – May 16
     Day:  Mon, Weds
     Time:  9:30am - 11:00am; 6:00pm - 7:30pm
     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