YMCA of Lincoln Nebraska

Lincoln YMCA Branch Information

For branch information on Health and Wellness programs please use the following links:

Cooper YMCA Health and Wellness

Downtown YMCA Health and Wellness

Fallbrook YMCA Health and Wellness

Northeast YMCA Health and Wellness

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YMCA of Lincoln Facebook Page

Certification Classes

Are you interested in becoming a certified Group Exercise Instructor or a Wellness Specialist/Personal Trainer for the YMCA? We are offering certification courses this fall here in Lincoln. Please contact us for more information:
Group Exercise Instructor contact: Karla Hudson
Wellness Specialist/Personal Trainer contact: Amy Shanahan

YMCA Healthy Lifestyle Principles
This basic level course provides practical and theoretical information for instructors of all YMCA health and fitness programs. Included is information on leadership, basic exercise physiology, healthy lifestyles and safety guidelines, as well as the YMCA mission, philosophy and the national program training system. It is the prerequisite for all other YMCA health and fitness certification courses. Click here for registration details.

Foundations of YMCA Group Exercise
This course is designed to train staff members in the basics of conducting all varieties of group exercise classes. Course content includes the practical application of cardiovascular and neuromuscular exercise science, leadership and teaching skills for group exercise instructors, behavior modification and motivation information, and a practical session on general exercise selection and execution. This course is the required prerequisite for all other courses in the YMCA of the USA Health and Fitness Group Exercise Track. Click here for registration details.

YMCA Cardio and Step Aerobics Instructor
This course is designed to train staff members in the skills needed to conduct traditional group exercise classes such as step and high/low aerobics. Course content includes movement choreography and pattern development, skills for teaching group aerobic classes, class structure and components, practical sessions, and a practical examination. Click here for registration details.

Lincoln YMCA Nutrition Blog

Come visit our new information site for all of your nutrition questions, new recipe ideas, daily needs and more! This blog is maintained and posts are written by our Nutrition Specialists and Registered Dieticians. We will update the blog at least once a month and invite your feedback and comments so that the posts meet your needs. Check it out today and save this link http://nutrition4lincolnymca.wordpress.com/.

Membership Benefits

The following orientations and evaluation are included, FREE, with all YMCA memberships.

Member Orientation
All new members are encouraged to attend the Member Orientation appointment. This session is to help reduce anxiety during new members' first days of participation and to help you feel comfortable using the YMCA facility. After becoming more familiar with what your needs are, our staff will assist you in scheduling fitness appointments and getting started in your Steps to Success.

Selectorized Equipment Orientation
Learn how to correctly adjust each selectorized machine to fit your height and frame. A Wellness Specialist will discuss the benefits of strength training with you and will provide a basic schedule to follow on the equipment. You will also discuss the importance of flexibility.

Free Weight / Strength Training Orientation
Learn how to effectively and properly use the weights and receive a simple program to follow. Information on flexibility is included.

Quick Fit Studio Orientation
This is a 30-minute workout involving strength machines alternating with cardio stations. Schedule your orientation at the Service Center.

Cardiovascular Orientation
Explore the many options we have for cardiovascular exercise. Learn how to accomplish your goals, cross-train, and how to use the cardio equipment during this orientation. The Wellness Specialist will teach you how to use your heart rate to get the best out of your workout and will discuss the importance of warming up and cooling down and stretching.

Fitness Evaluation
Measures cardiovascular fitness, muscle strength and endurance, flexibility, body composition, blood pressure and resting heart rate. Who is it for? Members that have begun an exercise program (for a minimum of 4 weeks) and would like to determine their fitness level. Evaluation will take 30-60 minutes. Please wear shorts, t-shirt, and workout shoes. Before your evaluation avoid:

1. Eating 2 hours before (including coffee and tea)
   
2. Consuming alcohol 24 hours before
   
3. Smoking 2 hours before
   
4. Exercising before

Results are kept on file and we recommend retesting every 3-6 months to track results.
Program Information

Exercise Programming
If it's time for some new exercises and you're not sure how to "spice up your program," our Wellness Specialists can show you some alternative exercises and new ways to use the free weights, cardio and selectorized equipment. This one-hour consultation will give you the opportunity to discuss your current workout schedule and goals with a Wellness Specialist, who will help you adjust your program to meet those goals. Bring your current workout program with you to your scheduled appointment.

Workout Tracking
Reach your fitness goals by tracking your workout progress. Use this Workout Tracking system to track when you work out, what activity you do and any additional notes that may help you measure your workout (weights, repetitions, speeds, etc). Workout Tracking Homepage

Group Exercise

All fitness classes are FREE to members!

Group Land
The YMCA offers a variety of land fitness classes. Included in your membership are: yoga, step, pilates, kick boxing, power pump, abs and back and many more.

Group Cycling
These classes are an anaerobic and aerobic workout on stationary bikes that simulate an outdoor bike. An instructor will motivate you through a great workout using a variety of music. We recommend signing up in advance to secure a bike for your participation.

Group Water
Reduce stress on joints by getting in the water. Choose between shallow, deep, combo, and walking classes to keep your workouts fun and invigorating. Water classes are great for rehabilitation and for cross training.

• Group Exercise Class Descriptions
  Schedules
  Use the following links to see a location list or a particular branch's group exercise class schedule:
  • How to Find Us
    List of all locations.
    
    
  • Cooper Group Exercise Schedule
  • Cooper Group Cycling and Water Class Schedule
  • Downtown Group Exercise Schedule
  • Fallbrook Group Exercise Schedule
  • Fallbrook Group Cycling and Water Class Schedule
  • Northeast Group Exercise Schedule
  • Northeast Group Exercise Schedule for September
  to top

Wellness Specialist Fee Programs

Nutrition Programming
Sign up today to meet one-on-one with a YMCA Nutrition Specialist for a nutrition analysis. Nutrition analysis includes a computerized dietary recall evaluation and consultation to discuss recommendations, questions and concerns regarding dietary habits. Additional services include menu planning and additional days of diet recall analysis.
$30 for first consultation; $15 for follow up consultations.
Registration Form

Personal Training
Take your workouts to the next level and get some personalized training with a YMCA Personal Trainer. Services include (not limited to) a specially designed workout for you, motivation to overcome fitness plateaus, weight loss/management programs, one-on-one training sessions, sports specific training sessions, and developing healthier and more active habits.
$45/session for 1 session; $120 for 3 sessions; $200 for 5 sessions; $360 for 10 sessions; $480 for 15 sessions; $800 for 25 sessions; group discounts also available.
Registration Form

Total Body Challenge
This 12-week program has all the ingredients to help you succeed in transforming your body, inside and out. And with fabulous prizes waiting to be won, you have nothing to lose. . .except for inches!
$55 for YMCA Members, $105 for Non-member rates
Registration Form

Women's Fitness Training Class
A class designed specifically for women. This 8-week course will provide instruction on the cardio equipment, machine weights and free weights. Work out while socializing and learning the safe and proper techniques of using the equipment. This class will also teach the basic components of exercise, nutrition and weight room etiquette. Sign up with a friend or meet a new workout partner!
$15
Registration Form

Youth Fitness Training Class
A 10-week class for youth ages 12-14 years old who are seriously interested in instructional and motivating ways to keep their bodies strong and healthy. The class will teach safety and proper technique in using the equipment, as well as character development, weight room etiquette, basic nutrition and the effects of drugs, alcohol and smoking on the body. Each participant that successfully meets the requirements of the class will be awarded a t-shirt and allowed the use of the workout areas.
$20
Registration Form

Lincoln YMCA Youth Fitness Policy

The YMCA welcomes youth at all facilities and for the safety of all our young members and guests, we ask that you follow the YMCA Youth Fitness Policy.

Employment opportunities at the YMCA---Get fit, have fun, get paid!

The Lincoln YMCA is hiring Health and Wellness Staff for the following areas: Wellness Specialists, Personal Trainer, Group Water Exercise Instructor, Group Cycling Instructor, Group Land Exercise Instructor (Step, Yoga, Pilates, Toning, Kickboxing, Power Pump, etc.) Click here to apply and find out more information!

Contact

Begin your steps to success today, by visiting your nearest Member Center or contacting one of our Health & Wellness program directors:

Cooper
Amy Shanahan
Email

Downtown
Karla Hudson
Email

Fallbrook
Gail Hochstein
Email

Northeast
Michelle Kiddoo
Email

Links to reputable health and wellness websites

MyPyramid
This site has a wealth of sound nutrition tips and suggestions and provides assessment tools to track and plan your diet.
http://www.mypyramid.gov

Stanford Health and Lifestyle Assessment
Becoming aware of your health can be one of the most important discoveries you will make. This awareness will help you identify your personal needs for optimal health and assist you in making choices on how to improve your overall health and well-being. Good health offers vitality and the opportunity to enjoy the special moments in life that you share with family and friends.
http://stanfordhealthimprovement.org/activate_america
This assessment takes approximately 15 minutes to complete.

APA Help Center
This is a reputable online resource for brochures, tips and articles on the psychological issues that affect your physical and emotional well-being, as well as information about referrals.
http://www.apahelpcenter.org/