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Health & Well-Being
ActivTrax
Are you bored with doing the same workout? Track your fitness and nutrition progress. Start with a strength test and a meeting with a Wellness Coach to assess your goals and orient you on how to read and use the workouts. Workouts can be printed out at the YMCA Kiosk or on your home computer (we provide you with a user name and password). Each time you complete a workout, ActivTrax uses the results to determine your body's current abilities and calculate its potential for your next workout. No workout is the same. This variety filled and personalized fitness formula keeps you actively reaching for results! Your coach stands by to support you as you need it along the way. To participate, sign up for an appointment with a Wellness Coach at the Personal Fitness Center. For more information, check out ActivTrax or contact Doreen or Marty.
Massage Therapy
Erika Knepper, LMT and LIsa Middleton, LMT are now available to bring you the benefits of massage and body work such as, increased circulation, decreased muscular pain and tension, increased joint range of motion and flexibility. Indulge yourself with a relaxing massage or address troubled areas with a concentrated and/or Orthopedic Sports Massage. Appointments are by appointment only. Please call the Welcome Center, 503.625.9622 to arrange for an appointment.
60-minute session: $60.00
90-minute session: $85.00
Acupuncture and Chinese Medicine
Acupuncture supports your whole being by increasing circulation and decreasing inflammation in muscle tissue, tendons, ligaments and joints. It can ease your nervous system and nourish your reserves to help your body thrive in your active lifestyle. AOM Oriental Health operates community treatment and individual treatment from our facility on an appointment basis. Please call AOM Oriental Health for an appointment at 503.236.3925.
Private session: $65 each treatment (small additional fee for 1st treatment)
Community session: $35 each treatment
Strength & Cardiovascular Orientations
Orientations familiarize Facility Members with either the YMCA's strength training or cardiovascular equipment. Participants are educated in basic exercise principles and how to begin a safe and effective exercise program. An orientation is recommended for all new members, and required for all members 14 – 18 years old. This service is free for all facility members. Make your appointment at the Welcome Center.
Fitness Assesments
A fitness evaluation is a valuable tool in assessing one's current level of fitness and aids in setting personal goals. A YMCA physical fitness evaluation assessment includes: body composition, cardiovascular fitness, flexibility, muscular strenth and endurance. Fitness testing is done by a Certified Fitness Specialist. The fee is $30 for facility members and $50 for Program Participants. This includes a computer printout that charts your progress. For additional information contact Katie, 503.625.9622 or kgrimes@ymca-portland.org.
Speciality Wellness Programs
Personal Training
Achieve your fitness goals with a certified Personal Trainer. Our personal trainer's can help you meet your goals by designing programs to meet your specific needs. Whether you have weight to lose, want help getting started, need to invigorate your current program, prepare for a sport specific event or just need motivation, our trainers can help design a safe, effective program for you. When you make a commitment to personal training, you make a commitment to yourself. For more information about rates and trainers see Personal Training.
Fitness Camps
Adult and Teen Fitness Camps
The Sherwood YMCA has developed numerous camps to meet the needs of its diverse population.
* All camps run in 5 week sessions
* All camps meet 2x week for 1 hour with a certified Personal Trainer
* A minimum of 4 participants per camp is required
* Camps are considered small group personal training
* Rates are affordable based on 5- week sessions
* Sign up for camps at the Welcome Center or call Katie Grimes at 503.862.4018
Women on Weights
Strength training for women will focus on a progressive approach to building strength and definition through the use of machine, free weights and own body weight mediums.
Traditional & Interval Style Boot Camps
All sessions offer challenging and dynamic total body workouts. Cardio and Strength conditioning are achieved using a variety of free weights, machines and traditional boot camp drills. Sessions may be held indoors and outdoors, weather dependent. While all fitness levels are encouraged to participate, members should be free of physical limitations, which could prevent them from running/fast walking, jumping and lunging. 4-6 participants per group. Beginner to Advanced.
Lunch Express Camp
Short on time? Try our 30-minute full body interval camp. (Day to be decided)
Running Camps
The Sherwood YMCA offers Running/Speciality Camps:
Couch-to-5K for beginning runners
10K to Half Marathon Training Camp
Marathon Training Camp
TRX Suspension and Ropes Camp
In TRX Suspension Camp participants will be taught functional exercises that build strength, flexibility, core stability and endurance. TRX suspension training harnesses your own bodyweight to create resistance as you workout. The TRX design allows you to adjust the degree of difficulty regardless of your fitness level. age or fitness goals. Camps will use both the TRX and ropes for a full body workout.
Build your own Fitness Camp
*Gather 4 YMCA Members
*Request a Trainer
*Request a time/day schedule
*Tell us what kind of training your are interested in experiencing.
For more information about all fitness programs contact Katie Grimes at 503.625.9622 or kgrimes@ymca-portland.org
Eight Weeks to Wellness
A unique program emphasizing the 8 essential good health practices for an active, healthy lifestyle. This class includes discussions on new themes introduced weekly. We recommend taking this class while participating in the 12 Week Program. For further information, please contact Marty Brown at 503.862.4030 or mbrown@ymca-portland.org.
12 Week Fitness Program
This national YMCA fitness program guides the new or returning exerciser through a step by step, exercise program. Each participant meets with an instructor during each phase of the 12 weeks to introduce more exercises to improve your overall fitness level. We want you to be successful and believe it is important that you commit to three workouts each week, at your own scheduled times. Orientation is required. You may sign up at the Welcome Center. Youth 12 – 13 are invited to participate with an adult.
Chen Style Taijiquan (Tai Chi)
This class focuses on health aspects of Chinese Martial Art of Taijiquan with some discussion of martial aspects. Through mindful practice you will learn a natural way of moving your body, improve mental concentration, achieve better coordination and balance, increase your energy. Prepare to work your mind and your body through gentle but active movement. Great for all ages.
Aiki Te Ryu Family Karate
This is a mixed martial arts class based on traditional forms such as Aikido, Tae Kwan Do and Ju Jitsu. This class can be done as a family or as an individual. The purpose of a student studying Aiki Te Ryu Karate is to encompass more than just learning effective self defense. Our curriculum teaches students the values needed to gain success n life. Through proper martial arts instruction you will learn self discipline, respect for your self and others, how to handle dangerous situations effectively, develop a true understanding of yourself and gain valuable character building skills that will last you a lifetime.
Ryukyu Kempo Karate
Kempo Karate focuses on teaching skills that are the foundation of most martial arts. Skills are taught with methods suitable for children and adults. Class provices an atmosphere that teaches respect and courtesy in a fun and safe environment. Classes are taught by Mr Mark Montoya a 3rd degree Black Belt. Mr Montoya has been teaching at the Sherwood Family YMCA for the past 8 years.
Kung Fu
Traditional Northern Shaolin forms and Southern self-defense techniques will be taught in this new martial arts class offered at the Sherwood Y. If you want to get in shape, have a convenient place to work out and learn some self-defense, come train at the YMCA! This class is for beginners and the experienced. No special equipment is required. Dress in loose fitting workout pants, T-shirt and tennis shoes.
Sherwood Volkswalkers
Love to walk? Join us the first Monday of each month from 7:00 p.m. – 9:00 p.m. at the Sherwood YMCA Conference room. For more information, contact Marty Brown at 503.862.4030 or mbrown@ymca-portland.org.
Y-Snaps
This program was developed with community members to create an offering for the people in our lives with special needs. There will be a variety of activities with an emphasis on exercise and socialization. Majority of the participants are adults.
Additional Classes
For information on group exercise classes, visit Group Exercise.
Group Exercise Class Descriptions
For information on Yoga, Pilates and Tai Chi Classes.
You can stop by the front desk for more information, including times and costs, or view our Program Guide for a complete schedule of all our classes. To register online visit YMCA Online Registration.
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