Healthy Living
JOIN US FOR FT GAMES!
May 13 and June 10
9:30am - 11:00am
FT is a fun, energetic high-intensity interval training class, or HIIT. The progressive programming will improve your endurance, muscular strength, and power through total body exercises, making you FIT. Exercising with friends and on a team makes movement fun! Join FT Games for a test of your fitness, comradery, and friendly competition!
Open to ages 11+
Admission options for each day:
1. Bring a friend
2. Bring healthy food to donate
3. Bring cash to make a donation to the y
REGISTER HERE
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JOIN US ON MAY 27 FOR THE DICK HOYT MEMORIAL "YES YOU CAN" RUN TOGETHER
We are going to have a "Team MetroWest YMCA" in the upcoming Dick Hoyt Memorial "Yes You Can" Run. You can join our team when you register online to either run the 5-mile race or walk the 2-mile circuit. Alternatively, if you would like to volunteer for the event with YMCA, please Connor at CMarcAurele@metrowestymca.org
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CARDIO KIDS
Ages 7-13.
Cardio Kids is a fun movement-based class. There will be exercise challenges, relays, games, and kids might even learn how to use equipment in the Wellness Center.
Instructor: Anthony.
Tuesdays, 4:15 pm (30 min).
Family Member: FREE | Youth Member: $98 |Non-Member: $156
SPRING II SESSION PROGRAMS:
POWERFUL GIRLS
Ages 9-14.
Perfect class for young girls looking to begin exercising and exploring movement in the wellness center. The class will teach girls total body movements, use different equipment, and build confidence.
Instructor: Danielle.
Saturdays, 11:15 AM - 12:15 PM (60 min)
Family Member $97 | Youth Member $131 |Non-Member $194
BOXING
Ages 12+.
Boxing is a fun and cool way to work out! In this boxing class you will learn boxing education and technique and improve your cardiovascular fitness. Throughout the weekly classes you will learn different boxing movements and use different equipment to defend yourself as well as get a good workout to hit your fitness goals. Instructor: Francois.
TEEN BOXING
Ages 11-16
Tuesdays, 5:00 pm (60 min)
ADULT BOXING
Ages 18+
Wednesdays, 7:15 pm (60 min)
ADVANCED BOXING
Building off what was learned in Boxing, participants will start to increase combinations and work on more advance footwork.
Ages 18+
Thursdays, 5:00 pm (60 min)
CYCLE POWER!
Ages 12+
Improve your cardiovascular fitness and lower body leg strength through this high-level cycle class. Pre and post-power tests will be performed for participants to see their improvement. Throughout the session, participants will work at intensities specific to them based on their power tests. Power cycle is open to all as intensities are customized for you and a class must if you are an avid outdoor cyclist, triathlete or looking to improve your cardiovascular fitness.
Instructor: Katrina
Fridays, 6:00 am (60 min)
Family Member: $85 | Youth Member $115 |Non-Member $170
YOGA HEALING™
Ages 18+
Slow flow and hands-on myofascial release. After about a 40-minute slow vinyasa flow, the instructor, Nissa, will manually help release tension through active stretching and sustained pressure on the body of students, using pressure points based on Shiatsu. This is a hands-on and educational class.
Instructor: Nissa.
Mondays, 6:30-7:45 pm
Family Member: $106 | Youth Member: $133 |Non-Member: $212
STRENGTH TRAINING FOR PICKLEBALL
Have you joined the Pickleball craze? Have you started playing and noticed some new aches and pains? This strength training class will help work on your lateral leg strength and stability, upper body strength, and agility to improve your game. Instructor: Katrina
Tuesdays, 2:00 pm (60 min)
Family Member: $97 | Youth Member: $131 |Non-Member: $194
STRENGTH TRAINING FOR HEALTHY BONES
As we age the density of our bones decrease increasing our risk for injury. Did you know strength training can help maintain and improve the density of your bones! This class is a great introduction to strength training and builds confidence in exercise. Ages 12+Instructor: Cori
Mondays, 11:00 am (60 min)
Family Member: $85 | Youth Member: $115 |Non-Member: $170
RUNNING TOWARD FIVE MILES!
This 5-week course will help athletes get the foundations to complete The Dick Hoyt Memorial Yes You Can Run Together, a 5 mile run. During the class, you will perform running drills, different types of workouts like intervals, fartlek, and hill repeats. We will also go over some basic strength training exercises. The class will be run outside. Instructor: Katrina
Family Member: $49 | Youth Member: $62 |Non-Member: $98
Wednesdays, 6:15 am (60 min)
TEEN WEIGHTLIFTING
Teens will learn the basics of weightlifting/ strength training using a variety of tools (kettlebells, dumbbells, and barbells). Teens will learn how to perform basic strength training movements like bench press, squat, and deadlift properly and then build their strength and confidence in the Wellness Center throughout the class. Ages 11-16.
Mondays, 5:00 pm (60 min)
Instructor: Francois
Family Member: $85 | Youth Member: $115 |Non-Member: $170
Fridays, 5:00 pm (60 min)
Instructor: Nick
Family Member: $97 | Youth Member: $131 |Non-Member: $194
POWERLIFTING COMPETITION - MAY 7
Test your bench press, back squat, and deadlift in a fun and encouraging atmosphere. This competition is open to beginners and advanced lifters. You can compete in all three lifts (bench press, back squat, or deadlift) or just one lift. To be eligible for prizes you would need to compete in all three. Lifters will be scored by taking the weight they lift divided by their body weight. Open to athletes as young as 11 years old and seasoned as 99 years old.
Rates: Family Member/Adult Rate: $10 | Youth Member: $12.50 | Non-Members: $2
Rates: Family Member/Adult Rate: $10 |
Youth Member: $12.50 | Non-Members: $20
Options to help you train:
Teen Weightlifting
Personal Training
Stronglift 5x5 (https://stronglifts.com/5x5/)
FREE Workshops to help you train
Questions?
Contact Katrina Ladd at: kladd@metrowestymca.org
Six FREE Lifting Workshops to help you train
Bench Press
Tuesday, 4/18 @ 5 pm
Tuesday, 4/25 @ 4 pm
Squat
Friday, 4/21 @ 5 pm
Friday, 4/28 @ 4 pm
Deadlift
Saturday, 4/22 @ 5:30 pm
Saturday, 4/29 @ 5:30 pm
SATURDAY MORNING BIKE RIDES ARE BACK!
Do you prefer to ride outdoors? Back by popular demand, Saturday morning group rides will start on Saturday, April 29 (weather dependent). This is a great way to make new friends or reconnect with old ones while you ride outside on pre-determined trails. This is a volunteer lead group. ·To sign up and learn more, e-mail Lauren Hanley laurenhanley@metrowestymca.org
FUNCTIONAL TRAINING (FT) (Our Y's version of crossfit)
FT is a fun, energetic high-intensity interval training class, or HIIT. The progressive programming will improve your endurance, muscular strength, and power through total body exercises, making you FIT.
Mon-Fri 6 AM
Mon-Fri 6 PM
Mon, Wed, Fri 9:30 AM
Tues & Thurs 7 AM
Sat 10 AM
Family & Adult Member
$50/month unlimited class
5 class pass $60
10 class pass $100
Youth & Teen Member
$63/month unlimited class
5 class pass $75
10 class pass $125
Community Member
5 class pass $120
10 class pass $200
Functional Training (FT) Classes- Join the Movement!
FT is a fun, energetic high-intensity interval training class, or HIIT. The progressive programming will improve your endurance, muscular strength, and power through total body exercises, making you FIT. Ages 11+
Weight Loss Programs
The MetroWest YMCA offers expertise in nutrition, physical fitness, and personal training to help you take control of your weight and gain strength! Classes include Weigh to Change, Healthy You, and Healthy Families.
Personal Training Options
Invest in your future by working one-on-one with one of our dynamic and supportive trainers. A certified personal trainer is a valuable resource and can help you reach your goals.
Nutrition
Good nutrition is part of a healthy lifestyle. Learn more about how the Y supports healthy living.
Preventative Wellness Programs
Your Y is focused on developing and promoting activities that address and prevent health conditions. We provide programs that improve health by providing services that complement and support traditional healthcare delivery
New Members Can Schedule a Complimentary Wellness Consultation
Fill out the Wellness Consultation Inquiry Form, and one of our health coaches, registered dieticians, or certified personal trainers will be happy to get you started on your wellness journey!
OUR WELLNESS CENTER INCLUDES
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New Functional Training and Turf Area with LifeFitness Synrgy360 XM, Squat Racks, TRX Straps, Concept 2 SkiErg and Rower, Jacob's Ladder, Matrix S Drive, and AirDyne bike
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Precor Treadmills, Upright Bikes, Recumbant Bikes, AMTs, Ellipticals with private screens with internet connections enabling members to watch Live TV, Netflix, Hulu, or listen on their Spodify accounts
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Concept 2 Rowers, Stairmasters, Octane Lateral Trainers, and Octane Zero Runner
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Cybex Arc Trainers, Keiser Spin Bikes, Expresso Interactive Bikes, and Octane Seated Ellipticals
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Life Fitness and Cybex Strength Equipment
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Free weight area with squat racks, benches, cable stations, dumbbells, and Kettlebells
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Youth & Family Area (for ages 7+ when accompanied by a parent or guardian) includes Precor Treadmills, Recumbant Bikes, Elliptical, Octane Seated Elliptical, Expresso Interactive Bikes, Cybex Strength Equipment, Wii and Xbo
Youth in the Wellness Center
For the safety of our youngest members we have some age requirements when using the Wellness Center.
You must be at least 7 years old to be in the Youth & Family area AND be accompanied by a parent or guardian.
You must be at least 12 years old to use the cardio and strength machines AND be accompanied by a parent or guardian.
You must be at least 14 years old to use the Functional Training and Turf Area and the Free Weight Area
We encourage all youth members and their guardians to participate in a FREE Equipment Fitting session to make sure they are using the equipment safely and properly.
