YMCA of Lincoln Nebraska

Lincoln YMCA Branch Information

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

Cooper Branch Health and Fitness

Downtown Branch Health and Fitness

Northeast Branch Health and Fitness

100 Days of Summer at your local YMCA

Come in and be rewarded for your efforts with the "100 Days of Summer" member incentive. This incentive runs from June 1st- September 8th.

Simply come in and pick up your first punch card at the Service Center desk. After attending 15 times, you can turn in your completed punch card to receive a FREE YMCA cardholder key chain as well as a second punch card.

After completing the second punch card you will receive a FREE YMCA non-adhesive note cube and your final punch card.

Upon completion of the final punch card, you will be entered into a GRAND PRIZE A FREE YMCA T-shirt and your name will be entered in our drawing for the Grand Prize: 3 month individual Membership! (one winner at each YMCA branch).

Join now and receive these awesome prizes!

Lincoln YMCA Nutrition Seminars

Tired of wading through all of the nutrition myths and information?

The Lincoln YMCA Health and Fitness staff has created nutrition seminars specifically for you. The seminars will be offered at all 3 Lincoln YMCA Branches. For a list of topics and dates that these will occur at the branches please click here.

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. An Exercise 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 Exercise 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

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
• Downtown Group Exercise Schedule
• Northeast Group Exercise Schedule

Exercise Specialist Fee Programs

Exercise Programming
If it's time for some new exercises and you're not sure how to "spice up your program," our Exercise 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 an Exercise Specialist, who will help you adjust your program to meet those goals. Bring your current workout program with you to your scheduled appointment.
$13
Program Information

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.
$15 for first consultation; $9 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.
$35/session for 3-5 sessions; $33/session for 6-8 sessions; $30/session for 9-14 sessions; $26/session for 15-25 sessions; contact Health & Fitness Director for 26+ sessions; group discounts also available.
Registration Form

Total Body Makeover
This 10-week makeover 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!
$50-60 depending on registration date; non-member rates also available.
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

YMCA/IDEA Get Real Weight Management
This program is built on the idea that effective weight management is a lifelong process of lifestyle change rather than a start and stop program like the majority of today's weight control approaches. Through this 10 week course you will be supplied with the tools to first create and then maintain a healthy lifestyle, long after your sessions have ended.
$75 for members; non-member rate also available.

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.

Contact

Begin your Steps to Success today, by visiting your nearest Member Center or contacting one of our Health & Fitness program directors:

Cooper
Amy Shanahan
Email

Downtown
Karla Hudson
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