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.
 
 
 
 
 
Yoga in the Park
Registration Category: Wellness Event
     Date:  June 28 – Aug. 2
     Day:  Sat
     Time:  9:30am – 10:45am
     Ages:  14 & up
Kripalu Yoga for your spine held at Deering Oaks near the pavilion!  This class focuses on varying our movements so that the spine moves side to side, backward as well as forward, and into rotation to the right and the left.  What better place to do this than outdoors.  As we tune in to our relationship to our breath we enjoy the sights and sounds of life all around. 
 
 
 
 
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.
 
 
 
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:  4:00pm - 5:00pm
     Ages:  14 & 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:  Sept. - Nov.
     Day:  Weds & Fri
     Time:  10:30am - 11:45am
     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.
 
 
 
 
 
Adult Swim Lessons
Registration Category: Swim Lessons - Adult
     Date:  Spring
     Day:  Fri, Sat
     Time:  Fri: 5:00pm - 6:00pm
            Sat: 9:00am – 9:45am; 
                   10:30am – 11:15am
     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.
 
 
 
 
Aquasize
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Tues, Weds, Fri
     Time:  9:00am - 10:00am
     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:  Tues & Thurs
     Time:  11:00am - 12:00pm
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.
 
 
 
Liquid Toning
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues & Thurs
     Time:  6:00pm - 7:00pm
     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-Natal Water Aerobics
Registration Category: Group Exercise
     Date:  Spring & Summer
     Day:  Mon, Weds
     Time:  Mon: 9:00am - 10:00am
            Weds: 5:30pm – 6:30pm
     Ages:  Pregnant Women
     Fees:  Members: Free;  Non-Members: $135
Pre-Registration Required
Designed for before and during pregnancy. This class will reward you with 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. *No class 5/28 holiday.
 
 
 
Advanced Forever Fit
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Fri
     Time:  11:00am - 12:00pm
     Ages:  45 & up
Membership Required
Already feeling pretty peppy, but want to stop time from taking the pep out of your aging body, and put some kick back into it? This class integrates posture, balance, strength, and agility to help you look, act, and feel younger.
 
 
 
Body Weight Blast
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Weds
     Time:  6:00pm - 7:00pm
     Ages:  14 & up
Membership Required
Come and get fit using basic easy to follow moves derived from Martial Arts! The first half of this class will give you an awesome cardio workout while you’ll punch and kick away calories to upbeat music. The second half of the class will focus on toning; using light weights for upper body, body weight exercises for lower body, and exercises to strengthen your abs and lower back.
 
 
Boot Camp
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds, Fri
     Time:  12:00pm - 1:00pm
     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!
 
 
 
 
Cardio Strength Circuit
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  12:00pm - 1:00pm
     Ages:  14 & up
Membership Required
Get the sweat dripping and keep your muscles guessing as you improve your cardiovascular strength, and endurance along with flexibility. This circuit style class will include a variety of routines that will help work your cardiovascular system.
 
 
 
 
FOREVER FIT
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Weds
     Time:  10:30am - 11:30am
     Ages:  45 & 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.
 
 
 
 
 
Gentle Beginners Yoga
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Sun
     Time:  8:30am - 9:45am
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. Class on Sunday, held at the Greater Portland Branch, provides the gentlest introduction to yoga.
 
 
 
 
 
Kripalu Yoga
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Tues & Thurs
     Time:  Mon: 8:45am – 10:00am
            Tues & Thurs: 9:00am – 10:15am
Membership Required
Yoga postures when applied consciously, encourage concentration, inner stillness, perseverance,
patience, self-acceptance, objective self-observation and a sense of humor, all of which benefit the mind and overall health. Yoga is described as the “doorway” to our inner world.
 
 
 
Power Yoga
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues, Thurs
     Time:  5:45pm - 7:00pm
Membership Required
Power yoga flows not only provide a full body work out, but also therapeutic healing. This class focuses closely on individual needs and provides modification for poses. All are welcome to experience the body, mind & spirit connection that a yoga workout provides, while moving out stress, tension, and toxins. Feel stronger, centered, and up right. Great for core strengthening, which helps support the back, along with many other structural benefits.
 
 
 
Yin Yoga
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Weds
     Time:  6:15am - 7:30am
Membership Required
The physical practice of Yin consists of mostly seated or lying postures. Postures are usually held for 3-5 minutes. Because of the long duration of postures, one of the key values cultivated in the practice of yin yoga is patience. It is said that the best time for a Yin practice is early in the day, before the muscles have been warmed up by physical activity. Yin postures are almost entirely passive. During the practice, muscles are relaxed. Yin Yoga is said to promote growth and flexibility, clear energetic blockages and enhance circulation. Yin Yoga targets the connective tissue, specifically ligaments and tendons in the joints and spine. Over time, practice of yin yoga can lengthen these tissues, bringing back flexibility and range of motion. Because of the drastic changes one sees in their body while engaged in a regular Yin practice, some have referred to this as “The Fountain of Youth”
 
 
 
 
Yoga Flow
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Tues & Fri, Sat
     Time:  Tues & Fri: 6:15am – 7:30am
            Sat: 8:00am – 9:30am
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.
 
 
 
OULA
Registration Category: Group Exercise
     Date:  Coming again in the Fall!
     Day:  Mon
     Time:  7:00pm - 8:00pm
Membership Required
Dance to the top 40 music!  Oula’s focus in on creating an atmosphere where everybody can feel comfortable, and where people can connect and build friendships outside class.  This is as much about fitness as it is fitness, and that’s what keeps people coming back for more.
 
 
 
 
 
Pilates
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Fri
     Time:  9:15am - 10:15am
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.
 
 
 
Total Body Strength
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds, Fri
     Time:  9:30am - 10:15am
Membership Required
For every muscle, there’s the perfect tone. In the Y Power Flex classes, you’ll work with a series of weights and weight machines along with a variety of stability balls, bands and other fitness tools. This class will help you feel the burn as you begin to condition all major muscle groups. New to weights? This is the perfect class to pump you up. Sculpt and burn to the level you desire in this 45 minute class.
 
 
 
Qi Gong
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Fri
     Time:  7:45am - 8:45am
     Fees:  Members: Free;  Non-Members: $135
Pre-Registration Required
Qi Gong has been practiced in China for thousands of years, and is often called “Chinese Yoga.” “Qi” means vital energy and “Gong” means to work or cultivate. The exercises integrate mind/body/spirit, and consist of both dynamic, moving forms and quiet, still meditations. All movements are done with an awareness of relaxation and tranquility. Qi Gong is effective for reducing stress, enhancing energy, and movement of Qi in the organs and meridians. It can be practiced by people of all ages and abilities.
 
 
 
 
Y Cycling
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Thurs
     Time:  6:15am - 7:00am
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.
 
 
 
Y-I Train
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds
     Time:  6:15am – 7:00am
Membership Required
This circuit style class uses barbells, kettle bells, body weight, and other forms of resistance to achieve better muscular stamina, strength, and overall conditioning. The class format is always fresh and challenging. All levels are welcome.
 
 
 
 
Zumba
Registration Category: Group Exercise
     Date:  Ongoing
     Day:  Mon, Weds, Sat
     Time:  Mon: 12:00pm – 1:00pm
            Weds: 9:00am – 10:00am
            Sat: 9:45am – 10:45am
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!
 
 
 
Peaks to Portland Training
Registration Category: Peaks to Portland Training
     Date:  Apr. 6 – May 24;  May 25 – July 12
     Day:  Tues & Thurs
     Time:  5:00pm - 6:30pm
     Ages:  16 & up
     Fees:  Members: $98; Non-Members: $196
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 Triathlon Training 
Registration Category: Triathlon Training
     Date:  Summer
     Day:  Weds & Fri
     Time:  11:30am - 1:00pm
     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
 
 
 
 
Referee Fitness Training-Basketball
Registration Category: Training
     Date:  Summer
     Day:  Mon, Weds
     Time:  6:00pm - 7:00pm
     Ages:  18 & up
     Fees:  Members: $88;  Non-Members: $176
Pre-Registration Required
Join us for a seven week program to get fit and remain injury free throughout the season. Work on building your strength, cardiovascular endurance, speed, agility and balance just in time for the fall basketball season to kick off.
 
 
 
 
Spartan Race Training
Registration Category: Training
     Date:  Summer
     Day:  TBD
     Time:  TBD
     Ages:  18 & up
     Fees:  $88
Pre-Registration  & Membership Required
Get yourself ready to compete in the Spartan race on Saturday August 8th & 9th in Massachusetts! Spartan racing has become huge over the past year, so join in to see what this is all about.  This class will be done outside during the summer on occasion and will work on the form and technique needed
to compete be successful in this endurance event. Train alongside two of our staff, one that is a competitive runner and the other who has competed in many Spartan races and is a Trifecta Finisher. Gain the confidence needed to perform at your best level.
 
 
 
 
CPR/AED/First Aid Certification Class
Registration Category: Training
     Date:  June 18
     Day:  Weds
     Time:  7:30am - 12:00pm
     Ages:  11 & up
     Fees:  $120
Pre-Registration Required
First Aid, CPR (cardiopulmonary resuscitation) and AED (automated external defibrillator) training and certification meets the needs of workplace responders, professional rescuers school staffs, professional responders and healthcare providers, as well as the general public. This is a full certification course with no prior certification or training required.  Please contact Ben Lyons at 283 0100 x33 for more information.
 
 
Lifeguarding Certification Class
Registration Category: Training
     Date:  Apr. 21 - 25, May - TBD
     Day:  Mon - Fri
     Time:  8:30am - 5:30pm
     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.