Health & Wellness « YMCA of Northwest North Carolina
Home Locations William G. White, Jr. Family YMCA Health & Wellness
At the William G. White, Jr. Family YMCA, we offer a wide variety of Wellness programs from Personal Training to Group Exercises (including Group Cycling, Aerobics and Yoga & Pilates) and Specialty Programs.
Transformation Nation Triad Results
On behalf of the YMCA of Northwest North Carolina, the branch where you participated in Transformation Nation Triad, and your YMCA trainers, we are so grateful and humbled that you chose to participate in the program.
We have tallied up the Transformation Nation Triad results from the YMCA of Northwest North Carolina branches.
Congratulations to Kelly Lewis at the Jerry Long Family YMCA and Blue Group #4 as the winning team with a 13.83% weight loss.
We would also like to recognize:
The Yadkin Family YMCA with having the highest percentage of weight loss (6.11%)
The Wilkes Family YMCA with the most pounds lost (1781lbs)
Alex Justice’s class session of 25 from the Davie Family YMCA had the highest percentage of weight loss (9.18%).
Click here to see the final Transformation Nation Triad results for the Triad.
Ladies Triathlon Training Program
Ladies this one is for you! Train with the William G. White, Jr. Family YMCA and Fleet Feet Sports – we will get you ready for the swim, bike and run! Join other beginners in training, get the coaching support you need to feel ready, and have all your triathlon questions answered!
Training program includes
- 6-week training plan with detailed daily workouts
- Coached group swim, bike, and run sessions
- Bike maintenance & Gear Clinic with Ken’s Bike Shop
- Race Day Prep & Transition Set-Up
- Gear Up for Tri Shopping Night at Fleet Feet Sports
- Oodles of support from dedicated coaches
- Full access to the William G. White, Jr. Family YMCA during the 8-weeks of training
- Technical training shirt
- Childcare available at the William G. White, Jr. Family YMCA facility (when childcare is open, click here for hours)
This training program will prepare participants for the Ramblin’ Rose triathlon on Sunday, August 19 in Winston-Salem. This 225m pool swim, 8-mile bike ride, and 2-mile run is the perfect race for a first time triathlete. The Rablin’ Rose is a Women’s only triathlon that is perfect for any female wanting to try out the sport for the first time.
Kickoff meeting: Join us and train for a Triathlon with the Tri 4 Women Training program kickoff meeting on Tuesday, June 26 at 7:30 pm at Fleet Feet Sports.
Coached workouts: Workouts begin July 10 and run for 6 weeks leading into the Ramlin’ Rose. Group bike/run workouts are offered on Tuesdays and Thursdays at 6 pm at Fleet Feet and GC Hill park; group swim workouts are offered on select Thursdays at 7pm at the William G. White, Jr. Family YMCA.
Cost: $150 (does not include race registration)
For additional information: Stop by the Wellness Desk or email e.davis@ymcanwnc.org

Hot Hatha Yoga
Hot Hatha Yoga Studio at the Robinhood Family YMCA
Our new state of the art Hot Yoga Studio provides a place to improve your balance, strength and flexibility. Take your fitness and health to a new level as you strengthen every muscle, tendon, gland and organ in your body. The heated room provides a safe place to enhance flexibility and proper alignment while detoxifying the body through sweating.
What is Hot Hatha Yoga?
This class is a 90-minute challenging sequence of Yoga postures designed to strengthen the spine. The lineage comes from 84 postures in Calcutta, India. Through a series of standing, balancing, floor and breathing exercises, you will safely achieve greater strength, flexibility, overall health and vitality as you breather from one posture to the next. The room is heated in order to help safely align the body, allow for deeper stretch and opening and aid in detoxification. In other words, the heat will enhance your yoga postures. You don’t have to be flexible to do this class. All you need to do is breathe and try the right way. Be prepared to sweat and try your best. Beginners and advanced yogis will enjoy this class. Avoid eating approximately 2-3 hours prior to class. Bring your yoga mat, big towel, water, positive attitude, and a smile!
Click here to download the Class Schedule
The Robinhood Road Family YMCA Hot Hatha Yoga studio is operated by Triad Hot Yoga.
Racquetball Lessons
Racquetball Lessons are available twice per month. Lessons are conducted by Head/Penn Advisory Staff Member, Ted Freshwater. Racquetball is a great way to have fun and get in shape with friends or on your own, so reserve your free group lesson at the Welcome Center today!
Ages
14 – Adult
When
| Feb | March | April | May | June | July | Aug | Sept | Oct | Nov | Dec |
| 13th 6 p.m. |
14th 6 p.m. |
11th 6 p.m. |
9th 6 p.m. |
6th 6 p.m. |
10th 6 p.m. |
8th 6 p.m. |
12th 6 p.m. |
10th 6 p.m. |
7th 6p.m. |
5th 6 p.m. |
| 25th 8 a.m. |
24th 8 a.m. |
21th 8 a.m. |
19th 8 a.m. |
16th 8 a.m. |
20th 8 a.m. |
18th 8 a.m. |
22nd 8 a.m. |
20th 8 a.m. |
17th 8 a.m. |
15th 8 a.m. |
Where
Racquetball Courts
What to bring
Equipment is provided by the YMCA
Registration
See the Welcome Center to register!
Contact
Luke Harris at l.harris@ymcanwnc.org

Body Composition Testing
The William G. White, Jr. Family YMCA is now offering body composition testing using the skin fold caliper method (7-site testing (Jackson & Pollack) method). This method for testing is among the top testing methods for accuracy.
Our trained staff will be using a 7-site testing method (Jackson & Pollack) testing the following sites:
- Triceps
- Midaxillary (along the ribcage under the arm)
- Chest
- Subscapular (under the shoulder blade)
- Suprailium (above the hip)
- Abdominal (near the belly button)
- Thigh
Cost: $10.00
Time: 30 minutes
To sign up:
Visit the Membership Desk or call (336) 721-2100
Massage Therapy
After your workout, enjoy a relaxing massage!
Types of Massages:
Relaxation (Swedish) Massage: Techniques that use light and medium pressure to create the ultimate experience of relaxation
Mother-to-Be Massage: A nourishing massage developed for the needs of both mother and baby (not recommended during 1st trimester)
Cost:
30 minutes: $30
45 minutes: $45
60 minutes: $55
*Gift Certificates available at the Membership Office (located by the Adult entrance)
Who are the Massage Therapists?
Bobby Clark: Massages Men ONLY; Massage Room in the Men’s Locker Room
Constance Caldwell: Massages Women ONLY; Massage Room in the Women’s Locker Room
To sign up:
Visit the Welcome Center or call 721-2100 x 2063.

Get On Your Weigh
Ages: Adult
Move It, Use It, Lose It! The Get on Your Weigh is a 12-week weight management program created to change your lifestyle into a healthy habit.
Your registration includes:
- A certified personal trainer
- Weekly group workouts
- Weekly weigh-in and bi-weekly measurements
- Nutrition sessions
- Food and exercise journal
- 2 fitness assessments
- Get on Your Weigh T-shirt
- Free Calorie King book and YMCA bag
- LOTS of team and coach support
1st place winner receives a 3-month adult membership! Must be medically 40lbs overweight and have doctor’s consent to participate.
Registration: Forms are at the Member Connection Desk
Cost: $95 member, $190 potential member
Contact: Laura Blackwell, Associate Wellness Director at l.blackwell@ymcanwnc.org or 721.2100.

Active Older Adults
Active older adults are one of our greatest resources. We know that they are seeking a comfortable place to stay active, a sense of community and a desire to strengthen social ties. For good reason: socializing and volunteering have been shown to have positive effects on the health of older adults, and exercise has proven to promote mental agility, in addition to longevity and good health. Programs & activities for active older adults include:
Wellness Programs: We offer fitness programs for older adults such as group exercise, yoga and stretching classes, and walking clubs.
Water Exercise: This class has it all! Motivation, aerobic choreography, muscle conditioning, improved cardiovascular endurance and muscle tone by using the buoyancy and resistance of the water. Great workout with no impact or harmful effects on joints/muscles and stay cool. Ideal for all fitness levels, non-swimmers included.
Social Opportunities: Make new friends at the Y as you join a book club, bridge club, or lunch club.
SilverSneakers®: SilverSneakers® is a preventative exercise program that enhances the quality of life for mature adults across the country. One of the largest senior-focused exercise program in the United States, this partnership between HCD and HMOs allows Medicare-eligible members of these these health plans to participate in YMCA programs at no additional cost.
Contact: Laura Phillips, AOA Coordinator, at (336) 721-2100 or l.phillips@ymcanwnc.org.
Additional Info: Please remember to check the membership desks for our newsletter.

Personal Training
Work with a certified YMCA Personal Trainer to achieve your desired fitness goals. Regardless of age or fitness level, one-on-one training can provide:
- Weight loss/management
- Increased strength, endurance and flexibility
- Post-rehabilitation conditioning
- Disease management and prevention
- Off-season training
- Pre-event conditioning
Contact Luke Harris at l.harris@ymcanwnc.org, our Wellness Director at 721-2100, ext. 6264 for additional information and appointments.
Personal Training Rates
1 hour session: $45 Members/$65 Potential Members
1/2 hour session: $30 Members/$40 Potential Members
Personal Training Packages
1 session: $45 Members/$65 Potential Members
4 sessions: $175 Members/$255 Potential Members (savings of $5)
8 sessions: $345 Members/$505 Potential Members (savings of $15)
12 sessions: $500 Members/$720 Potential Members (savings of $40)
Small Group Trainings
2-5 people: $35 per member
Specialty Group Training
6 week “training” with 5(min) – 10(max) people
Cost: $100 Members/$150 Potential Members

XRZone
Ages: 8 – 15
The XRZone is our youth wellness center designed for youth and teens ages 8-15. Here they can enjoy our state of the art equipment built specifically with kids in mind. Kids can enjoy dancing on the Dance Dance Revolution, Racing on the Expresso Bikes, Punching on the 3 Kick, Playing Electronic Dodge Ball and much more! The XRZone also offers our very popular rock climbing wall that is sure to challenge people of all ages!
Every week, the XRZone offers a new fitness challenge for all ages. Be one of the top 3 boys or top 3 girls for the week and win a cool prize! Also, ask a staff member about how to get your personal folder to keep up with all of your progress!
Days & Times:
Mon-Thurs: 4:30pm – 7:30pm
Friday: 4:30pm – 6:30pm
Saturday: 9:00am – 12:00pm
Out of School Days: 9:00am – 12:00pm
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