Health

Health, Well Being & Fitness

We know that healthy lifestyles are achieved through nurturing mind, body and spirit. Health, well-being and fitness at the Y is more than just working out. In addition to our group exercise classes and facilities, we provide educational programs to promote healthier decisions and offer a variety of programs that support physical, intellectual and spiritual strength.

Group Exercise

Join us for a variety of workouts or slip on your swimsuit and try a water fitness class. Classes include Cycling, Zumba, Yoga, Boot Camp, Pilates, Functional Interval Training, Step Aerobics, Stability Ball and many more.  The Group Exercise schedule offers 60+ FREE classes each week. No need to pre-register, just arrive a few minutes before class to participate.
 

Strength Train Together


Strength Train Together will blast all your muscles with a high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Strength Train Together combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best!

View Class Trailer LET'S MOVE!

Defend Together

DEFEND TOGETHER is a gripping hour that burns a ton of calories and builds total body strength. Tap into the newest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness. This workout combines cutting-edge moves with thrilling music.

Check it out!

TRX

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your body weight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.

View Why TRX Suspension Training

Fitness Specialty Classes

Men On Weights

Men On Weights is for men who are new to toning and strength training or want more instruction in the variety of exercises and machines to use for each muscle group. Increase Muscle tone and strength with guided instruction using the select rise weight machines, resistance cords, stability balls and medicine balls. After this course you will have a specific, individualized strength training program tailored to your fitness needs. Space is limited to four participants per Y instructor.

Download PDF Registration or Register Online

Kettlebell Basics

Kettlebells are one of the most popular strength training tools for toning muscles and getting anyone back into shape. Basics course will teach you the basics of Kettlebell training, safety techniques, body positioning, alignment and appropriate starting exercises including the swing, clean and press, snatch and many more!

Download PDF Registration or Register Online

Buff Women

An intermediate class for women who are looking to take their fitness program to the next level. Use a variety of exercise with free weights, balls, BOSU and other weight training tools. After completing this program you will have the tools to tailor your workout to your specific goals.

Download PDF Registration or Register Online.

Healthy Lifestyles

Healthy Lifestyles Consultations – Free to members!

This free program is designed as a fitness orientation for individuals who have never worked out before, need a re-introduction to fitness or who are looking for guidance with their current fitness routine.

Upon completion of Healthy Lifestyles, members will:

  • Gain a thorough understanding of basic exercise equipment
  • Set goals and overcome barriers in your personal fitness program

  • Set up your Healthy Lifestyles consultation at the front desk, upstairs in the wellness center, or by calling (320) 222-9622. Healthy Lifestyles consultations do not need to be completed prior to wellness center use.

    Active Teens

    Active Teens is a free program that orients our teenage members to the wellness center cardio and strength training equipment to keep them safe during their time in the wellness center. The Active Teens program must be completed by all youth who have completed 6th grade prior to independent use of the wellness center.

    Strong Teens

    Strong Teens is a free program that orients our teens to weight lifting in the weight room by using the proper form, breathing technique and the proper amount of weight to use to keep them safe from injury. The Strong Teens program must be completed by teens who have completed 9th grade prior to independent use of the weight room equipment.

    First Steps to Fitness (establishing a pattern of exercise) Fee: $33

    The Personal Fitness Program (PFP) is designed for those who are thinking about exercising, preparing to exercise, or are exercising on a sporadic basis. This program is a 6 week program that will assist you in becoming a regular exerciser! Within the 6 weeks, you will meet with a trained staff member 3 times to assist you in establishing your pattern of regular exercise each week, receive encouragement and support for your efforts, and be held accountable for your workouts. Register with Leslie in the Wellness Center.

    • Improve strength and flexibility
    • Reduce body fat
    • Increase energy and decrease stress

    YMCA's Diabetes Prevention Program

    The YMCA’s Diabetes Prevention Program (YDPP) helps those at high risk adopt and maintain healthy lifestyles and reduce their chances of developing type 2 diabetes. 

    YDPP is based on the landmark Diabetes Prevention Program funded by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC), which showed that by eating healthier, increasing physical activity and losing a small amount of weight, a person with pre-diabetes can prevent or delay the onset of type 2 diabetes by 58%.
     

    Learn more about the Y's Diabetes Prevention Program

    In a classroom setting, a trained lifestyle coach will help you change your lifestyle by learning about healthy eating, physical activity and other behavior changes over the course of 16 one-hour sessions. Topics covered include nutrition, getting started with physical activity, overcoming stress, staying motivated, and more. After the initial 16 core sessions, you will meet monthly for up to a year for added support to help them maintain their progress.

    Program Goals:

  • Reduce body weight by 7 %
  • Gradually increase physical activity to at least 150 minutes per week

  • Program Qualifications:

    To qualify for the program, individuals must be overweight and at high risk for developing diabetes or overweight and have been diagnosed by a physician as someone with pre-diabetes.

    Am I at risk?

  • Your doctor can tell you if you are at risk. He can determine this through a blood test with one of the following results:
  • Fasting plasma glucose between 100 – 125 mg/dL
  • HbA1c between 5.7% and 6.4%
  • Random or casual blood glucose level of 240-199 mg/dL or higher
  • A combination of risk factors such as family history, overweight, gestational diabetes, elevated cholesterol, etc., may also put you at high risk.

  • Contact Leslie for additional information. Phone at 320-222-9622 or e-mail Leslie Holland at leslieh@kandiymca.org

    UnitedHealthcare members should check with their employer for program availability, or contact the Diabetes Prevention and Control Alliance to confirm eligibility at 1-800-237-4942.

    Visit the YMCA Diabetes Prevention Program Webpage

    (PDF) View YMCA Diabetes Prevention Program Flyer

    (PDF)YMCA Diabetes Prevention Can I Participate Form

    To Register Contact Leslie or Register Online

    Personal Fitness

    Personal Training

    Personal Trainers work with people of all ages, help you stay on track, keep you motivated and assist you in achieving your desired goals. Members are able to register for Personal Training for either land or water based exercise. Y Staff recommend at least two sessions when you begin Personal Training. Our personal trainers are certified by national accredited organizations. Contact Leslie to sign-up or have your questions answered.

    View this PDF for more information on our personal training program.

    Fitness Incentives

    The YMCA offers ongoing challenges as an incentive for you to stay motivated and on track with your workout goals. Each is a month or two in length and challenge you to complete a certain number of workouts, a particular series of workouts or just try some new activities. Challenges are operated on the honor system and are generally reported back to the Y through completion of a game card. Most challenges offer weekly prize drawings for those sticking with the challenges and a final drawing for all those completing the goal.

    Water Activities

    Shallow Water Plyometrics (NEW)

    Get a 30 minute burst of exercise that will get you quick results! No swimming experience required. Participants will train at their own pace and intensity. Plyometric exercise works the muscles at maximum force in short intervals of time, with the goal of increasing power, speed and strength. You won’t even get your hair wet.

    Download PDF Registration or Register Online

     
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