Wellness
The YMCA movement and its commitment to health and wellness is so strong, it even created the sports of basketball and volleyball as well as YMCA methods for swim instruction that has become the standard in teaching people how to swim. However, fitness is just one part of a larger whole, not a separate activity of the YMCA's other programs and services. The YMCA has never focused on the body alone, because for over a century the Y has recognized that a person achieves total health when his/her spirit, mind and body are balanced.
New!
Pilates / Massage Package
Boot Camp Reformer Package
VO2 Assessments
Everyone knows that cardiovascular exercise is an essential ingredient of a healthy lifestyle fitness process. However, it is difficult to identify the specific intensity levels that cardiovascular exercise should be performed. If the intensity is too low, minimal benefits are achieved. If performed at too high an intensity, overtraining may result leading to poor overall results.
The Maryland Farms YMCA of Middle Tennessee now offers VO2 assessments that enable the identification of a person’s optimal cardiovascular training routine. The assessment is conducted on a treadmill or bike during which oxygen intake and carbon dioxide outflow are measured in relation to heart rate. The aerobic base, where maximum fat calories are burned, as well as the anaerobic threshold, where fat burning ceases and glycogen becomes the sole energy source, are identified. This information is interpreted by a certified personal fitness trainer and a unique cardiovascular training program is then developed.
VO2 assessments are valuable for anyone wanting to maximize their cardiovascular exercise for weight management or athletic performance. Runners and bikers find them extremely important.
The assessments take approximately 45 minutes including preparation and review. The cost for members for the initial assessment is $125. Retests for members are $65. The assessments are also available for non-YMCA members.(Non-member fees $165 for initial test, $90 for retest) For more information, call Marilyn at (615) 373-2900, ext. *62124.
Pilates Reformer Training
Pilates Reformer training is based on the "Pilates principle" designed by Joseph Pilates in the 1920's- A proven and effective training program designed to create a "whole new body" after just 30 sessions! 10 sessions ... feel the difference! 20 sessions ... see the difference! 30 sessions ... whole new you!
New!
Pilates / Massage Package
Class Schedule: Check Group Fit schedule on main page for times and days!
- Classes must be reserved and are limited to 8 participants
- "Drop in" rate for any class is $15
- Class packages: 10 sessions for $130 ($13 each session; 20 sessions for $240 ($12 each session)
- One on One private sessions: $60 per session or 10 sessions for $500 ($50 each) and 20 sessions for $900 ($45 each session)
- Two on One semi- private sessions: $40 per person per session or 10 sessions for $350 per person ($35 each session) and 20 sessions for $600 per person ($30 each)
- Cancellations must be made 24 hours in advance
- Each new student must take 2 Intro classes before signing up for regualr sessions.
If you are interested in 3 on one semi-private lessons or would like further information, please contact Stefann Pflueger at spflueger@ymcamidtn.org or (615) 373-2900 x 62140
Partner Training
A fun and efficient way to get in shape while sharing the cost of a personal trainer. One trainer is assigned two participants giving you the "personal touch" as well as the added motivation and support from your partner. Must have two participants to begin the session.
Exercise smarter, not harder: VO2 Test + Personal Training = Results!
Take a VO2 Test to determine your body's unique response to cardio exercise.
Five sessions with a Personal Trainer to help you implement an effective weight training program.
GET RESULTS!
TOTAL FITNESS PACKAGE
$325 — 1 VO2 Test + 5 Personal Training Sessions
For more information, call (615) 373-2900 x 62124.
H.I.T. "High Intensity Training"
Hit is an 8 week interval training class consisting of high-rep and low weight strength training with cardio interval burst. This class will push you with calorie bursting cardio integrated with lots of strength training. Each group will meet two times per week.
New session starts February 8th! Choose your days and times ...
You may choose from the following days: Mondays and Wednesdays 4:30-5:30pm OR Tuesdays and Thursdays 11:30am-12:30pm mid day OR Wednesdays and Fridays from 8-9am.
Cost is $195 per 8 week session.
Information: contact Lori Adams 373-2900 x*62122 or ladams@ymcamidtn.org
Boot Camp
Boot camp is an intensive results-oriented conditioning program. Working to develop functional conditioning, each session trains the entire body head to toe. Workouts include body weight calisthenics, cardiovascular and strength-endurance activities as well as sports conditioning drills. The program is designed to take you from any fitness level up to the next! Beginners to Advanced are welcome.
New session begins Jan 4, 2010! - Early Morning 5:45-7am - Monday through Friday- ( 4 week session) Afternoon - 12:00-1:00 pm - Monday, Wednesday and Friday (8 week session) Evening - 5:30-6:30 pm - Tuesday, Wednesday and Thursday (8 week session)
Cost: $225 for Members ($275 for Program Members)
New!
Boot Camp 2010
Boot Camp Reformer Package
Boot Camp Express
Information: contact Lori Adams 373-2900 x 62122 or ladams@ymcamidtn.org
Microfit® Fitness Evaluation
A *free* evaluation of your current fitness level which compares you to others your age across the country. Members receive a computerized printout with the results from each component of the assessment. The fitness evaluation includes height, weight, resting heart rate, blood pressure, body composition analysis using skin fold calipers, cardiovascular endurance, muscular strength and flexibility. A fitness evaluation provides a great baseline of knowledge in developing your exercise goals and objectives. It is also a great motivational tool. Please wear loose fitting clothes such as a T-shirt and shorts (no spandex). Women should wear a sports bra under their shirt. Appt. only. *Diet master program with Microfit $50, Microfit alone is free*
For more information contact Ryan Spiehler at 373-2900 X72137 or rspiehler@ymcamidtn.org.
Extreme Nutrition Makeover
This component tailors to food exchanges and is based on your health and wellness goals. $50/hr.
Nutrition Consultation
Whether your goal is to lose 20 pounds, train for a marathon or just get your eating habits in check, a nutritional consultation is just the right recipe for success. Please contact Licensed Nutritionist and Registered Dietitian Lynn Henderson R.D. at (615) 456-9050.
Massage and Acupuncture
Massage single session: 30 min $50; 1 hour $75; 1 and 1/2 hours $100. Massage 5 session package: 30 min $225; 1 hour $350; 1 and 1/2 hours $450. (Packages last up to 5 months). Stone Massage: single session 30 min $75; 1 hour $100, 1 and 1/2 hours $125. Stone Massage package: $450 for 5 1hour sessions. Couple Masaage: require advanced booking. Prenatal Massage available by booking a regular massage appt. Acupuncture: Free 20 min consultations. Initial appt $125. First and Second treatment $75. Package of 4 treatments $200. Senior rate is $50 per session.
Smoking Cessation Program: 10 treatments for 4 weeks $500.
Youth Strength Training
The focus of this program is to provide our youth and teens with correct, safe and effective weight training principles. A wellness coach will lead and supervise all sessions with knowledge in cardiovascular, flexibility, resistance/weight training and nutrition. A session will be 2-4 classes in length and held at various times during each month.
Sessions last 2 or 3 weeks depending on the days: If you choose the Tuesday and Thursday session at 4:15pm , you will meet Tuesday and Thursday for 2 weeks at that time with a trainer. If you choose Saturdays at 2pm, you will meet on Saturdays for 2 weeks, a total of 2 sessions with a coach. Each session lasts about 45-60 minutes.
For more information, contact Andy Neale at (615) 373-2900 x72113 or e mail aneale@ymcamidtn.org.
3N1 Program
A 90 day exercise agenda designed to help members who have little exercise experience and/or struggle to stay consistent due to the lack of a proper plan. The program includes one-on-one coaching with one of our wellness staff. In these meetings, your coach will walk you through 5-6 predetermined exercises on our wellness equipment. Throughout the program, participants are asked to commit at least three days a week of exercise by following the guidelines from provided exercise cards. During this course your progress will be monitored by both workout logs and personal contact with your coach such as a phone call, email, etc...
***Fast Track Option: The YMCA also offers an expedited 3N1 program intended for members who already have an introductory knowledge of fitness. This program runs weekly for 3-4 weeks and is meant to give just as much attention to the particitpant in a shorter amount of time.
For more information, contact Andy Neale at 373-2900 x72113 or email aneale@ymcamidtn.org.
Women's Only Center
A private exercise area for all female members of the YMCA.
- 1,300 square feet
- 30-minute circuit workout with music
- Cardio equipment
- Stretching area
- Free weights
- Free group strength classes @ 10am on Mon and Weds
- The Women's Only Center is open in conjunction with the facilities operating hours. Below are the hours that this area is staffed:
Monday, Tuesday and Thursday from 8am-12pm
Tuesday and Wednesday from 4-7pm
Wellness Consultations
Wellness Consultations are available for every member of the Maryland Farms YMCA. During a consultation, the member meets with a trained Wellness Consultant to discuss goals, health history, exercise experience, etc. A Wellness Consultation is an overview of the programs and services available to the member through the YMCA of Middle Tennessee and St. Thomas Health Services partnership. Wellness Consultations are an ideal starting point for new members and members with health concerns, exercise questions, or those looking for general help. They are free. Sign up with the Welcome Center staff! (615) 373-2900.
