Health & Well-Being
One-on-One Nutrition Counseling
Do you want to feel healthier by eating better and losing weight and inches?  Meet with registered dietitian, Susan Black, to learn how to make sensible dietary changes to take off the pounds and inches. Individual one-hour sessions are geared toward making healthier choices to fit your lifestyle. Don't miss out on a new you! Register at the Welcome Center today!

Appointments are available by appointment. Contact Susan at 503.577.9419 to make an appointment. Members only: $75.00 a session.

New! 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 available with Erika on Tuesdays from 1:00 a.m. – 6:00 p.m. or Thursdays from 1:00 p.m. – 4:00 p.m.

60-minute session: $60.00
90-minute session: $85.00

Orthopedic Sports Massage
Orthopedic sports massage focuses on restoring structural body balance and improving athletic performance by reducing chronic pain and increasing range-of-motion and flexibility. You bring in your specific areas of concern and this is exactly what is addressed. Expect ongoing communication, analysis & assessment, movement on the table, slower strokes performed with intention, direct pressure, multidirectional friction, oblique strokes across the grain of the muscles using braced fingers, forearms, or elbows...some massaging from the inside out with less emphasis on set routines. Minimal therapeutic lotion is used. Please come in loose-fitting workout attire. Women's gowns and large towels may also be used to assist in maintaining your privcy throughout the session. May also include important advice for at-home hydrotherapy and stretching protocol.

90-minute session: $90.00 (with Erika only)

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.

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 503.625.9622 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 taching 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 503.625.9622 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.