Healthy ADULTs
Adult Fitness PROGRAMS
YMCA Adult Fitness programs are designed to help you build strength, improve endurance, and achieve your wellness goals. From personalized training to group exercise classes, our offerings provide support, guidance, and motivation for every stage of your fitness journey.
Personal Training
At the Y, our certified personal trainers partner with you to build a healthier, more confident you through a customized wellness plan tailored to your goals. Along the way, you’ll gain encouragement, accountability, and the life skills needed to stay committed to your well-being. With regular progress check-ins; including detailed Body Composition Evolt Scans every 4–6 weeks; you’ll develop a deeper understanding of your health and the tools to keep moving forward.
Together, we’ll help you discover your strength, your purpose, and your path to lasting healthy living.
60-minute sessions
Cost: 3 Sessions $129
Cost: 8 Sessions $320
Cost: 12 Sessions $456
30-minute sessions
Cost: 3 ½ Sessions $75
Cost: 8 ½ Sessions $184
Cost: 12 ½ Sessions $240
Have questions? Email: dchavez@ghymca.net
Chronic disease Prevention
At the YMCA, we are committed to improving community health through evidence-based chronic disease prevention programs that are proven to make a difference. These programs are grounded in scientific research and nationally recognized best practices, ensuring participants receive safe, effective, and measurable support for managing and preventing chronic conditions such as diabetes, heart disease, arthritis, and more.
Our evidence-based programs are designed in collaboration with healthcare professionals and public health experts, and many are eligible for free 3-month trial memberships when referred by physicians. By working alongside local doctors, clinics, and healthcare systems, we help bridge the gap between clinical care and everyday lifestyle change. When enrolled in one of our programs, participants gain access to structured guidance, trained instructors, peer support, and practical tools that empower long-term healthy habits. Through trusted curriculum, trained staff, and strong partnerships with healthcare providers, we help individuals move from diagnosis to action and from prevention to lifelong well-being.
ACT! (ACTIVITY CHANGING TOGETHER)
The ACT! program helps families actively change together by practicing healthier habits as a team. Developed in partnership with providers and professionals at Seattle Children’s, it includes 13 two-hour sessions where kids ages 8-14 and their parents/guardians participate in fun and engaging physical activities, learn about nutrition through hands-on cooking, and meet with other families in the program.
Mondays March 30th -June 22nd 5:00pm-7:00pm (5:00pm-6:00pm Aerobics room & 6:00pm-7:00pm Learning Center)
Cost: FREE 3-month trial membership when referred by a doctor.
blood pressure self-monitoring
According to the American Heart Association, more than 80 million Americans have high blood pressure, but less than half have it under control. Research shows that the simple process of checking and recording blood pressure at least twice a month over four months may lower blood pressure in some people with hypertension.
The YMCA of Grays Harbor is looking for adults with high blood pressure who could benefit from participating in this program. Benefits include:
• A simple, evidence-based program that may lower blood pressure
• Personalized support from a Y Healthy Heart Ambassador
• Tips for maintaining cardiovascular health • Easy-to-use, portable self-tracking tool
• Heart healthy nutrition education seminars Participants must meet the following criteria to participate in the program:
• Must be at least 18 years old
• Must be diagnosed with high blood pressure
• Must not have experienced a recent cardiac event
• Must not have atrial fibrillation or other arrhythmias
• Must not be at risk for lymphedema
enhance fitness
Moderate-impact classes with high-impact results
Across the country, a growing number of Y associations offer Enhance®Fitness, an evidence-based group exercise program for older adults that uses simple, easy-to-learn movements that motivate individuals (particularly those with arthritis) to stay active throughout their life. Here are some of the changes our participants have noticed:
• More energy
• Better balance
• Increases in upper body and lower body strength
• More flexibility and range of motion
• Better sleep
• More feelings of happiness
• Sense of independence
In addition to the physical benefits, research has shown that, among older adults who participate in Enhance®Fitness, health costs were lowered each year by close to $1,000.
Our aim: to help you feel better Each class session includes cardiovascular, strength training, balance and flexibility exercises and the fostering of strong social relationships between participants.
Enhance®Fitness is geared toward older adults. Those with a chronic condition, such as arthritis, need not worry; they will never have to do anything that hurts. Participants can use chairs for support, if necessary, and increase the weight they use for strength training at their own pace.
Mondays, Wednesdays, Fridays 10:45am – 11:45am January 26th – May 16th Registration required Sign up at the Front Desk
Cost: FREE 3-month trial membership when referred by a doctor!
tai chi
Tai Chi is designed to improve multiple aspects of health through slow, gentle movements that can be practiced almost anywhere. The degree of exertion can be easily adjusted, making this program suitable for adults of all levels and abilities.
Published medical studies have shown benefits, such as
• Pain relief
• Improved balanced
• Reduced falls
• Better sleep
• Better balance
• Improved mood
• Increased physical activity
• Improved quality of life
The CDC recommends Tai Chi as evidence-based programming. This 16-week program will teach warm up exercises, six basic and six advanced moves, and cool down during each one-hour class.
Harmony of inner and outer self comes from integrating mind and body, which be achieved through the ongoing practice of Tai Chi.
Thursdays 10:45am January 29th – April 23rd Registration required Participants may join at any time Sign up at the Front Desk
Cost: FREE 3-month trial membership when referred by a doctor!
Adult sports
YMCA Adult Sports are free with your membership.
pickleball
pickleball tournaments
racquetball
Group exercise classes
YMCA Adult Group Exercises are free with your membership. The classes are designed to help you build strength, improve endurance, and achieve your wellness goals no matter where you are on your fitness journey.
dynamic fitness
An accumulation of building muscle, motor skills, balance, and confidence.
Absolute
ABSOLUTE- 45-minute class that absolutely works more than abs. This is a slow and controlled deep core “ab” class, focusing on building a stronger core.
YOGA
Improve your flexibility, balance, strength, and relaxation skills using various postures and breathing techniques. A great calming but energizing workout!
PILATES
An inspiring mat-based class that consists of exercises to highlight core, strength, joint mobility, range of motion and consistent flow of movement. Props may be used to intensify the workout while focusing on the mind/body connection. Pilates focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. Equipment such as the stability ball, weighted ball and weights can be used with exercises to teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles. Great for all levels.
SPINNING
It’s the original and most popular group spinning class. You’ll torch an average of 500 calories per 45-minute ride. You’ll enjoy a heart pounding yet low impact workout while maintaining the ability to go at your own pace.
CIRCUIT
This class is a high intensity 45-minute total body training. Excellent class to strengthen and tone the entire body while working with a variety of equipment: weights, tubes, body bars, Bosu, etc.
YFIT
Self-paced Workout of the Day in the Fit Center.
ENHANCE FITNESS
An evidence-based group exercise program for older adults that uses simple, easy-to-learn movements
that motivate individuals (particularly those with arthritis) to stay active throughout their life. For specific details on this class,
refer to page 32: click here >>
FAST & FIT
Functional strength training for 30 minutes on your lunch break. Low impact. Modifications available for all fitness levels.
STRENGTH & TRAINING
Full body strength training workout, choreographic to music. Uses step & risers, barbell, and plate weights.
ZUMBA
A high-intensity interval training workout driven by the music. Using your body weight as resistance, work your whole body, gain endurance, strength, and power all while using the music as your motivator! You don’t have to be a dancer!
ADVANCED CORE
This fast pace, 30-minute class focuses on strengthening the core. While it is advanced, there are modifications to meet you at your level.
WATER EXCERCISE
Group exercise class held in the deep end of the Rec Pool.
DIFFICULTY WITH MOVEMENT
Aerobics class held in the deep end of the Rec Pool that works to improve mobility.
hYDROFIT
An aerobics class in the lap pool that utilizes special gear to achieve a full body workout.