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 Fall I Session runs from September 7 - October 25 and our Fall II Session runs from November 2 - December 20.
 
 
Cooking Matters for Parents
Registration Category: Wellness Event
     Date:  Ongoing 
     Day:  Thurs 
     Time:  11:00am - 12:30pm
     Ages:  18+
Membership Required 
Cooking Matters for Parents teaches healthy meal preparation and sensible shopping on a limited budget, specifically geared toward parents of preschool aged children (though parents of older children are welcome!).  This program will be offered during Prime Time hours to make it as easy as possible for parents to participate.  You will learn through hands-on meal preparation (healthy, tasty, low-cost meals), practical nutrition information, and food budgeting skills.  This program is offered in collaboration with Share Our Strength’s Cooking Matters and The Good Shepherd Food Bank in Portland.
 
 
 
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 other options during the store tour.
 
 
 
 
Nutrition Workshop
Registration Category: Wellness Event
     Date:  TBD
     Day:  TBD 
     Time:   TBD
     Ages:  14+
     Fees:  Members: $15; Non-Members: $35
Pre-Registration Required
Join Dee, our certified nutritionist, for this workshop series that will help you learn how feed your picky eater, some quick healthy swaps for school lunches, and how to hide some veggies in your dishes. Stay tuned for specific dates, times and topics!
 
 
 
Aquatics Orientations
Registration Category: Wellness Support
     Date:  Ongoing
     Day:  Everyday
     Time:  By Appt
     Ages:  14 & up (9-13 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+
     Fees:  $13
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:  $33 person/per hour
Membership Required
The YMCA of Southern Maine 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 target 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!
 
 
 
 
Healthy Living Group
Registration Category: Healthy Living Program
     Date:  Fall I & II 
     Day:  Tues, Fri 
     Time:  5:15pm - 6:15pm
     Ages:  14+
     Fees:  $99
Pre-Registration Required 
Research shows that those who write down and share their health and wellness goals with others are 33% more likely to achieve them. This Healthy Living group gives you that opportunity in a safe and supportive environment. You’ll get small group attention from fitness specialists, group exercise instructors, Personal Trainers and a Registered Dietitian and Health Coaches throughout the 7 weeks, meeting twice a week. The cost of helping you achieve fitness and well- being is $7 an hour, a worthwhile investment in yourself.
 
 
 
 
Personal Training
Registration Category: Wellness Support
     Date:  By Appt
     Time:  Varies
     Ages:  12+
     Fees:  $52 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!
 
 
 
LIVESTRONG at the YMCA
Registration Category: Wellness Support
     Date:  Nov 11 – Jan 16, 2015
     Day:  Tues; Thurs 
     Time:  10:00am - 11:15am
     Ages:  18+
     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.
 
 
 
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 Training
Registration Category: Healthy Living Program
     Date:  Fall I & II
     Day:  By Appt
     Time:  Varies
     Ages:  18+ meeting self assessment criteria
     Fees:  $99
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!
 
 
 
 
Personal Fitness Assessment
Registration Category: Wellness Support
     Date:  By Appt
     Time:  Varies
     Ages:  14 & up
     Fees:  $34
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: $52 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:  By Appt
     Time:  Varies
     Ages:  12 & up (Age 9-11 see Wellness Staff)
Membership Required
Whether you are a new member or a longtime 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 which classes would be appropriate for your present level of fitness.
 
 
 
 
 
Adult Private Swim Lessons
Registration Category: Swim Lessons - Private
     Date:  Ongoing
     Day:  By Appt
     Ages:  All Ages
     Fees:  30 minutes: $31; Hour: $52
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: $26; Hour: $41
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:  Fall I & II 
     Day:  Mon, Wed, Fri 
     Time:  8:30am - 9:30am
     Ages:  12+
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:  Fall I & II 
     Day:  Tues, Thurs 
     Time:  5:30pm - 6:30pm
     Ages:  12+
Membership Required 
This higher intensity class using shallow water, as well as deep water, offers 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:  Fall I & II 
     Day:  Thurs 
     Time:  11:35am - 12:00pm
     Ages:  12+
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 our full lineup of group exercise classes. This class is designed for those ready for gentle physical activity.
 
 
 
Boot Camp
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Tues; Thurs 
     Time:  4:45pm - 5:30pm
     Ages:  14+
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:  Fall I & II 
     Day:  Mon, Tues, Thurs, Fri, Sat
     Time:  Mon, Fri: 9:30am – 10:30am
                        Tues, Thurs: 6:00pm - 7:00pm
                 Sat: 8:30am - 9:30am
     Ages:  12+
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 class. (Class formerly Total Body Tone, Total Body Conditioning, and Trouble Zone Tone).
 
 
 
 
Cross Core
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Wed 
     Time:  9:15am - 10:00am
     Ages:  12+
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 and Russian twists to maximize your calorie burn and create strong muscles. All levels are capable and encouraged!
 
 
Step & Sculpt
Registration Category: Group Exercise
     Date:  Fall II 
     Day:  Wed 
     Time:  4:45pm - 5:30pm
     Ages:  12+
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 a great intermediate to advanced stepper looking for a traditional “step” class.
 
 
 
 
Tabata
Registration Category: Group Exercise
     Date:  Fall II 
     Day:  Mon, Thurs 
     Time:  6:15am - 7:00am
     Ages:  12+
Membership Required
“Tabata” is the name of a particular type of workout program that provides health benefits similar to that of cardio workouts. Instead of hours upon hours of 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.
 
 
 
Zumba/Zumba Toning Mix
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Mon 
     Time:  5:30pm - 6:30pm
     Ages:  12+
Membership Required
When it comes to body sculpting, the Zumba Toning programs raises the bar. 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. Half of class will be spent working with the toning bar and the other half of class will be spent as a regular Zumba class.
 
 
 
Pilates
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Tues 
     Time:  10:35am – 11:20am; 5:30pm - 6:30pm
     Ages:  12+
Membership Required 
This is an all levels mat class. Pilates 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:  Fall I & II 
     Day:  Wed 
     Time:  9:00am – 9:55am
     Ages:  12+
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.
 
 
 
Beginner’s Yoga
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Wed, Thurs
     Time:  Wed: 5:00pm – 5:50pm
                        Thurs: 10:45am – 11:30am
     Ages:  12+
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:  Fall I & II 
     Day:  Thurs 
     Time:  9:30am - 10:30am
     Ages:  12+
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:  Fall I & II 
     Day:  Wed 
     Time:  6:00pm - 7:00pm
     Ages:  12+
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 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:  Fall I & II
     Day:  Tues 
     Time:  9:30am - 10:30am
     Ages:  12+
Membership Required 
This class emphasizes the 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, relaxation and a nice long savasana.
 
 
 
 
Cycle & Core
Registration Category: Group Exercise
     Date:  Fall II 
     Day:  Mon, Wed, Fri  
     Time:  12:00pm - 12:45pm
     Ages:  12+
Membership Required 
Turn your cycling workout into a full-body
sculpting class. This class is designed to increase your performance and enhance your muscle tone; 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.
 
 
 
Pedal & Kettle
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Tues, Thurs 
     Time:  9:30am - 10:15am
     Ages:  12+
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.
 
 
 
 
 
Y Cycling
Registration Category: Group Exercise
     Date:  Fall I & II
     Day:  Mon-Sat
     Time:  Mon: 4:30pm – 5:00pm;
                          5:15pm – 6:15pm
                        Tues: 6:10am – 6:55am (Fall II only)
                        Wed, Fri: 6:15am – 7:15am (Fall II only)
                        Thurs: 10:30am – 11:30am
                        Sat: 8:15am – 9:15am;
                        9:30am – 10:30am
Membership Required
YMCA 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 trained and certified instructors. Inspirational music and non-competitive environment ensure a fun, safe, and effective experience for all fitness levels.
 
 
 
Couch to 5K
Registration Category: Group Exercise
     Date:  Fall I & II 
     Day:  Mon & Wed 
     Time:  5:00pm – 6:00pm (Fall I)
                        5:15pm – 6:15pm (Fall II)
     Ages:  14+
     Fees:  $90
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. The first weeks will be less of a running regimen and more of a walking/jogging program.