451 Main St.
Greenfield, MA 01301
413-773-3646

Adult Fitness

We Invite you to try out the Farr Fitness Center, with more cardio equipment – including treadmills – and an 8-piece strength-training circuit in a bright and spacious room with great views. To attend to your needs, we now have greater staff presence with a trainer station conveniently located between the Free Weight Room and Cardio area. Our air-conditioned space includes XM satellite radio and friendly, supportive trainers who are committed to making your fitness experience the best it can be.

Click the forms tab at the top of page to find updated schedules

Rollin J. Farr Fitness Center

Our roomy 1,700-square-foot Farr Fitness Center has more than 35 pieces of quality equipment to provide a variety of workout options, including an eight-piece Life Fitness selectorized strength machine training circuit. This is a great place for everyone, including those just “ready to be fit,” experienced strength machine users who are cost conscious and teens who are adding strength-training habits to their lifestyle. The space also boasts:

The Farr Fitness Center is open during all YMCA hours and is available to Facility Members ages 15 and up. Free training is recommended with an Exercise Trainer. Appointments can be made at the Front Desk.

Nautilus

Improved flow on two lines of 2ST Nautilus machines takes you less time.

Add a Pound of Muscle - Muscle tissue needs more calories for maintenance and rebuilding processes than fat tissue does. The more muscle you have, the more calories you burn – even at rest. Gain just a pound of muscle and that’s an additional 50 calories you’ll burn each day. One more reason to strength train 2 to 3 days each week

We Have the State-of-the-Art Equipment You Want in a Roomy, Comfortable Space that You’ll Love

Our Nautilus Center is designed to welcome the exerciser who is ready to make long-term lifestyle changes. The equipment is user-friendly, the staff is understanding and caring, the space is inviting, and the programs are easily accomplished.

In our beautiful air-conditioned space we can easily accommodate your busy schedule with two complete lines of state-of-the-art 2ST Nautilus strength machines and more cardio machines. We have a dedicated primer line for new Nautilus users to help keep the room flowing, with no “bottlenecking.” In a pleasant space that offers views of Main Street through lots of windows, we have plenty of friendly and helpful staff available for training appointments, and you have more elbow room as you move among the stations. Our trainers provide new lifters with one weekly appointment for four weeks, providing gradual introductions to equipment. Experienced Nautilus users new to the Y receive one orientation appointment before starting their regular regimen. All instructional appointments are available free of charge to all Nautilus members at any time.

The Y Nautilus program is the most sophisticated, progressive resistance exercise program available. The training equipment promotes increased muscular strength, flexibility and endurance while improving muscle tone and cardiovascular conditioning. In addition to providing all requirements for proper exercise, the Y Nautilus program is attractive because it takes only 30 minutes three times a week, and in every workout you have the potential to isolate and work 80 to 90 percent of your total muscle mass.

Our space is for everyone, regardless of experience or physical condition. We pride ourselves on having a comfortable Nautilus Center that all family members 14 and older can enjoy, without feeling intimidated or out of place due to physical condition or mindset. For just a little extra on your Silver Facility Membership, or with a Gold Facility Membership, all the benefits of Nautilus can be yours.

Weight Room

Our Free Weight Room is Fully Equipped!

All teens must have training appointments made through Front Desk staff. Teens must be 15 years old to enter the room Rules are strictly enforced.

 

Weight Room Hours

The Free Weight Room is open to members over 90 hours each week – all facility hours except Tuesdays and Thursdays, 9:30 to 10:30 a.m., when classes are being held. Free appointments with trainers are offered to members and are highly recommended for new users.

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Fitness Programs

Yet-to-be-fit, getting fit, staying fit – we have a program for you

Step One

First Step Fitness - FSF

The YMCA’s 12-week First Step Fitness Program for the “health seeker ” is the most successful exercise habit-modification program in the country with participant success 20 to 25 percent higher than any other program! Our highly popular FSF, included in your Facility Membership, is a habit-forming program for beginning exercisers ages 14 to 95 who are intimidated by exercise programs, overweight, sedentary or have simply never been able to stick with a regular exercise regimen. In our private, comfortable FitLife Center, decorated with interactive wall murals depicting your progress, our friendly and supportive trainers teach you how to use the equipment and coach you to achieving your individual goals, step by step, at your own pace. As you relax to easy-listening music, you will begin slowly with treadmill and stationary bike exercise two to three times a week, and move through our strength-training stations in phases, with one-on-one training sessions before each stage. Our program, which boasts a 75 percent success rate, is designed to give you the confidence you need to be on your way to feeling and looking great. FSF is the first stage in what we hope to be a long-term relationship with you. Get started now and in 12 weeks be ready for the new second-step Y-Boost program, which takes place in our new Farr Fitness Center or upgraded Nautilus Center.


Step 2

Y-Boost: Reinforcing Your New Fitness Habit

We opened the doors of our East Side addition with two floors devoted to the long-term health of our current and future members. And with the success of our Personal Fitness Program, which has guided hundreds of “ready to be fit’’ individuals through the first step to an exercise commitment, we know that the “take it easy and slow” approach, coupled with close monitoring and encouragement, is essential for those who have previously been uncomfortable with exercise. With the addition that included the Farr Fitness Center and expanded Nautilus Center, we have taken our success and added a new step, “Y-Boost.’’ This six-week, second-phase program takes those who have had initial exercise success and gives them the atmosphere, motivation, skills and guidance necessary to continue their commitment to making exercise a life-long habit. Y-Boost is for PFP graduates and other “out of practice” exercisers who are ready to make lifestyle changes to last a lifetime. Y-Boost provides experienced trainers to work with and monitor workouts in a supportive and pleasant atmosphere with the state-of-the-art equipment available in the Farr Fitness and Nautilus Centers. To continue building on the confidence and success you’ve begun for yourself, join Y-Boost and “move on up” to the next level in our new East Side.

“Lifetime” participants can also continue their regular workout regimen in the East Side Fitness Center.


Step 3

Lifetime: The Long-Term Fitness Habit You Want to Keep

Once you’ve progressed from PFP to Y-Boost and have successfully accomplished your goals to create new lifestyle habits, or if you’ve been exercising regularly for some time, you are ready for our new third-step “Lifetime” program, which will provide you with support as you need it as you continue in your exercise practice. Designed for regular exercisers who need added motivation and stimulation, Lifetime will provide you with periodic visits with an exercise trainer who can help you continue creating goals and meeting them. Just because you are “cavity free” doesn’t mean you shouldn’t get regular dental check-ups. Likewise, if you’re a regular exerciser (great for you!) you can still benefit from check-ins with a Y trainer to reassess and refresh your existing practice. It’s easy to stop challenging ourselves; with Lifetime, you can obtain assistance to keep your practice as effective as possible. Take advantage of this great opportunity and call today.

Less Muscle = More Fat

If you are sedentary, after age 30 you lose about half a pound of muscle per year. Additionally, you will gain 2.6 pounds of fat, just because of metabolic slowdown. In that trade-off, everyone loses. This is just one reason why everyone should strength train 2 to 3 days each week.

Fast Track: Exactly 28 Minutes Start to Finish!


Fast Track classes are instructor-led group exercise programs in which you don’t have to know any dance steps or follow an instructor’s motions. Instead, you do 14 minutes of cardiovascular exercise on a treadmill or a bike and then spend another 14 minutes going through an eight-station strength circuit, with each machine dedicated to toning and strengthening a major muscle group in your body. That’s it! The quick and easy workout for busy kids, overburdened parents and others who feel they just don’t have time to work out. In only 28 minutes after beginning a Fast Track class you will be on your way to wherever you need to be, feeling relaxed, energized and feeling stronger and healthier than ever. For just 28 minutes a day, two to three days a week, your quota for strength training is satisfied.

Individuals are more likely to stay with an exercise program when they are part of a group as a group dynamic offers motivation, socialization and fun. Traditional exercise classes comprise a group of students with an instructor directing movements to music. For some this works, for others there’s Fast Track, a program that offers all the success of a group dynamic while allowing the individual workout. With your instructor’s guidance you decide how hard you want to exercise: you may walk on the treadmill at a 20-minute/mile pace while someone else may jog or run. Each class member progresses at his/her own pace, and regardless, in 28 minutes everyone gets an effective workout.

Fast Track classes, designed for all fitness levels, are a benefit of Facility Membership; just register at the Front Desk. We now offer Fast Track for adults or Family Fast Track for parents and children. Classes are held in the FitLife Center.

Fast Track (Adult): Monday, Wednesday & Friday: 6:30 to 6:58 a.m., 12:30 to 12:58 p.m.


Nautilus Boost

Participants in the “Y-Boost” mid-level fitness program have a choice to work out in the new Farr Fitness Center or in our fabulous Nautilus Center, where they continue creating lifestyle changes with strength-training and cardiovascular workouts two to three times a week. Y-Boost participants ages 14 and older can choose either facility to gain the full benefits that meet their goals. With exercise trainers motivating, supporting and instructing you as you learn to utilize the equipment, you will become more familiar and self-confident as you approach a more independent practice. The six-week Y-Boost program is designed for those with some exercise experience but who have not maintained a habit, or those who have completed our Personal Fitness Program.

Basic Weight Training Class

This strength-training class, appropriate for anyone 15 years and older who wants to learn how to lift weights, covers the basics of resistance training in a group atmosphere. Gain physical and self-empowering benefits such as boosting your metabolic rate and self-esteem while improving joint stability, posture and increasing your strength. The instructor will train you and develop a personalized program to fit your individual needs. Weights as low as two to five pounds can be used. This class is great for beginners and those who are intimidated by the free-weight environment. The Weight Room is closed to others during class times.


Group Active

“Group Active,” a class that will give a boost to your life in only one hour.  Active and stimulating classes will feel make you feel more fit, stronger and so alive you’ll just want more! Incorporating all the elements of fitness, Group Active will increase your cardio fitness, build your strength and improve your balance and flexibility, all while sharing in a supportive group environment, with motivating music and caring, experienced instructors. Get more out of life; get active!
  Here’s how 60 minutes will change your life:  First, your cardio workout uses a Step platform to increase your heart rate as you remain at a walking pace so that movements are easy to follow. Second, using adjustable dumbbells to perform simple basic exercises, your strength will progressively increase.  And with the mix of activity, your balance and flexibility will naturally improve.
  Group Active is a program for the new or infrequent exerciser; the program design incorporates a fully integrated hour of activity. No one element becomes overwhelming, so you will feel successful in no time as you learn the fundamentals of exercise. Group Active is free for all Facility Members.

 

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Group Exercise

All the latest and greatest in 50 classes a week!

Download Fitness Schedules Here

We have a wealth of classes offered six days a week in our Adams Studio, which features the highest quality suspended wood floor, air conditioning and ventilation, front wall mirrors, a great stereo system with an instructor mic, professionally mixed music, all the latest and greatest equipment and of course, terrific, talented instructors!

We offer over 50 classes weekly to meet the needs of our members, ranging from beginner to advanced workouts. You can catch a class almost any time each weekday between 6 a.m. and 8 p.m. and from 8 a.m. to 12 p.m. on Saturday. AND we have on-site babysitting in Child Watch for a nominal fee (see page 6). Tone your body, work your heart or just stretch; we have a class for you! All fitness classes are included in Facility Membership and Program Associates who register can also choose from fitness offerings.

Program Associate Fees:
Youths (10-17 with registered parent) $30
Adults (18-61) $62
Senior Adults (62+) $52

Enjoy Your First Group Exercise Class

Offered as part of your membership, this is a private meeting with an experienced instructor who teaches you everything you’ll need to know to enjoy your first aerobic class. For anyone interested in trying aerobics who has been intimidated by just “jumping in,” this one-on-one appointment is just what you’ve been looking for.

Please contact the Welcome Center to schedule an appointment with an instructor.


All these great classes – free with membership!

TurboJam® This addictive workout combines shadow boxing, kickboxing, sports drills and dancing, mixed with a little yoga and T’ai Chi, to give you one fun and well-rounded class. The routine changes each eight-week session so you can really learn the moves; feel free to hop in and join us at any time!

Begin to Run:For those ready to take walking to the next level, this beginner running group will, in a safe and structured environment, provide you with running buddies and cover the basics of running. Class meets in front of the Y.

Beginner Low Impact:In this easy-to-follow aerobic workout, one foot always stays on the floor. Toning and stretching are also class components.

Cardio Fusion: This great workout can combine high/low aerobics and step – instructor’s choice. Bosu, Kickbox, boot camp.
Core: Focus on strengthening the core muscles of the abdomen and back and learn how these muscles relate to posture, movement and injury prevention. Equipment/techniques in this class include ExerBalls, resistance bands, Bosu balls and isometric poses.

Interval Power Hour: A challenging workout based on instructor’s choice of interval or circuit training that includes cardio, strength training, sports conditioning, plyometric and abdominal work.

SilverSneakers® Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support.


Muscle Pump:This awesome muscle conditioning workout is a group sculpting session sure to create a sleek, toned and defined body. The workout utilizes a special plate-loaded barbell working all your major muscle groups. Challenge your workouts in this “group” personal training session. Each session contains a new routine.

Power Step: This is an aerobic exercise class utilizing the Reebox Step to provide a mid-paced cardiovascular workout, utilizing 6-, 8-, or 10-inch boxes to add intensity.

Step/Pump: This workout class is half Step and half Muscle Pump, providing a worthy mix to strengthen and sweat.

Cardiac Classes
A Cardiac Rehab program in association with the Franklin Medical Center offers well-rounded cardiovascular activities utilizing treadmills, bikes and Cybex strength-training machines. In this program, held in the private FitLife Center, participants progress at their own pace. There are two class schedules to choose from. Register at the Front Desk.

Class Times: Monday, Wednesday & Friday 8 to 9 a.m., 3 to 4 p.m.
Fees: Facility Members: $68
           Program Associates: $89

Click here to download schedules

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Wellness Studio

Nutrition, Massage,Pilates,Yoga - we’ve got the complements covered.

Open 70+ hours weekly for stretching

Our Wellness Studio is the place for quieter and warmer stretching and alternative fitness classes: yoga, toning and stretching, T’ai Chi and Pilates. Located in the southwest corner of the YMCA, this warm, sunny space offers a slower pace to all Facility Members during non-class hours. Mats are provided.



Yoga for Y Members
Our yoga instructors focus on gentle body movement, breath, relaxation and meditation in a variety of styles that are suitable for beginner and intermediate levels. For unifying body, mind and spirit; increasing flexibility and mobility; and relieving stress, yoga is the perfect practice. Check for updated choices and class times. Fees cover one 8-week session of as many classes as you want to attend.


Pilates
This is a one-hour mat work class that focuses on achieving correct spinal alignment by improving muscle strength, flexibility, balance and posture. Emphasis is on correct breathing while moving. Instructors are Pilates certified.

These classes are included in Facility and Aerobic Program Associate memberships.


Flexibility Challenge
This half-hour class offers flexibility training to tone and stretch the muscles. A gentle mat workout, this class is appropriate for all adults, even those with some physical limitations.

Ballroom Dance Lessons Beginning Tuesday, September 2, at 7:30 p.m., in four-week monthly sessions you will practice easy-to-learn steps for a variety of ballroom dance styles. Dance style changes each month; we start with the waltz. No partner is necessary; instructor is Frank Camerota. For more information, call 773-3646, ext. 448.


Nutritionist Brian Wilson Available to YMCA Members
Our Y is pleased to welcome Brian Wilson, RD, LD/N, as a consulting nutritionist for our members. A graduate of Penn State with a B.S. in Nutrition, Brian interned at University of Virginia Hospital. He is a licensed nutritionist who blends his traditional background in science with research to use natural approaches for chronic conditions, weight loss and overall health improvement. This blend is achieved with not only diet, but an approach to lifestyle changes that can accommodate his clients’ goals, current habits and needs.
One-hour Consultation: Gold Members: $30; Silver Members: $35; Program Associates: $45.


Refresh Yourself with a Therapeutic Massage
Steve Roy, Cecily Legg, and Kate Prondecki are the YMCA’s Therapeutic Massage Team. They bring a variety of massage techniques to the YMCA, a convenient on-site location for our members, especially after a hard workout. Our massage therapists provide a nurturing and healing atmosphere in our private professional Massage Center. Massage, in addition to increasing circulation, flexibility and energy, can relieve fatigue and muscle soreness and help balance the effects of stress-related disease and dysfunction. Pamper yourself with a massage and enjoy the benefits. Call for an appointment.
Fees:
Gold Members:   $30/half-hour   $50/hour
Silver Members:   $35/half-hour   $55/hour
Program Associates:   $40/half-hour   $60/hour

 

YMCA Ambassadors

Take a look around the Y to find our terrific YMCA Ambassadors, a select group of volunteers who are available to answer questions or direct you through the facility until you are familiar with the space. Ambassadors can also direct you to a staff member should the need arise, and are happy to share their YMCA experiences with you. You’ll recognize our Ambassadors by the special T-shirts they wear. Any long-term YMCA members interested in being a part of this program may contact Dawn Dorsey at 773-3646 for more information. We are grateful to all our Ambassador volunteers.

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Adult Sports

Volleyball, Pickleball, Lap Swimming and more keep adults “in the Game.”

Adult Volleyball Nights
On Wednesday nights adults have the opportunity to “play” with their peers in fun, invigorating volleyball games that challenge all levels of skill. Take some time for your own sports night to enjoy this favorite of recreational pastimes.
Hours: Wednesdays, 6:15 to 9:25 p.m.
Sessions II - IV:

Adult Recreational Gym Schedule
Monday, Wednesday
& Friday		 6 to 9:55 a.m Open
Mondays only 6 to 9:20 p.m. Adult Open
Monday, Tuesday
& Friday		 12 to 2 p.m. Adult Open
Tuesday & Thursday 6 to 8:55 a.m
8:30 to 9:20 p.m 		Adult Open
HS/Adult (15+) Open
Wednesday 6:15 to 9:25 p.m Volleyball
Friday 8 to 8:50 p.m HS/Adult (15+) Open Full Court BB
Saturday 5 to 6 p.m. Full Court BB
Sunday (Oct 7. -June 15) 4 to 5:50 p.m. Open BB
Note: Two or three Sundays a Year the Gym is closed for Gymnastics Meets and special events. Check at the Welcome Center for Schedule. All posted hours are subject to change.

Senior Friends

Specializing in exercise, rehab and social choices just right for older members and friends.

Favorites for Older Adults
Recognizing the need for appropriate fitness programs for older adults who may be less active or are accommodating medical issues or other mobility limitations, we offer programs that are either designed with this in mind or can easily be modified for the needs of older participants. All our adult members are welcome in any exercise area and class, but some that we favor for our older members are the following:

 

Senior Fitness Testing & Health Fair
Our annual Functional Capacity Testing covers strength, endurance and flexibility as they relate to daily activities. Tests are easy for all older adults. Results provide a score that relates to an individual’s ability to continue a healthy, active, independent lifestyle, a key desire for senior adults.  The public is invited to attend this event and speak with the Physical Director about exercise choices at the Y that will enhance energy and strength to improve and maintain your quality of life.
Testing Day: Thursday, January 8 2009 9 to 11:30 a.m.

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Social Events with Your YMCA Friends

Throughout the year we offer monthly Senior social events that range from seasonal picnic luncheons at Camp Apex, to informational lectures with area health professionals, to holiday sing-a-longs. Open to the public, events typically include lunch or refreshments. For more information, check our website at ymcaingreenfield.org, the YMCA Notebook in the Recorder or Town Crier, or call Jayne Trosin at 773-3646, ext. 448.


Volunteer at the Y!

We are always looking for senior volunteers who have time and talent to offer in the way of helping other adults feel welcome at the Y, offering new programs or helping with existing programs. If you have time and would like to meet and be around new people, contact the Welcome Center to become a volunteer.

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