FACILITY NOTICES: The Mapleton Y is closed July 1-7 for annual maintenance. The Arapahoe Y ice rink is closed July 2-3 for construction. The Arapahoe and Longmont Ys are open July 4, 8:00am-6:00pm (no fitness classes or Child Watch).


Personal Training & Private Pilates Reformer

Enjoy one-on-one exercise with a certified personal trainer, who will help you reach your goals through assessment, motivation, hands-on assistance and instruction. Great for beginners, advanced exercisers and experienced athletes wanting to fine-tune their workout. Expect a variety of exercises combining cardiovascular fitness, weight training and flexibility. Your trainer will carefully consider postural alignment, muscle balance and core strength when designing your personal wellness program. Private Pilates Reformer sessions and mat instruction also available. Sessions expire one year from purchase date.

Register online or at the front desk.

30 Minute Personal Training/Private Pilates Sessions

1-3 Sessions

  • Member: $40
  • Non-member: $52

4-7 Sessions

  • Member: $39
  • Non-member: $50

8-19 Sessions

  • Member: $36
  • Non-member: $46

20+ Sessions

  • Member: $33
  • Non-member: $43

Register for personal training

One Hour Personal Training/Private Pilates Sessions

1-3 Sessions

  • Member: $65
  • Non-member: $95

4-7 Sessions

  • Member: $62
  • Non-member: $90

8-19 Sessions

  • Member: $58
  • Non-member: $85

20+ Sessions

  • Member: $53
  • Non-member: $77

Register for personal training

One Hour Small Group Personal Training/Pilates Reformer

Train with your friends for discounted personal training. Minimum of two; maximum of four people per session for personal training. Maximum of two people for private Pilates Reformer. Rates are per session. Must register together for this pricing.

1-3 Sessions

  • Member: $50
  • Non-member: $80

4-7 Sessions

  • Member: $48
  • Non-member: $73

8-19 Sessions

  • Member: $43
  • Non-member: $71

20+ Sessions

  • Member: $38
  • Non-member: $65

Register for personal training

Sports Specific Coaching

Basketball and Volleyball (Ages 8+)

Grow your game! This one-on-one training is designed specifically for the young athlete who wants to progress in his or her sport. Your child can take his or her game to the next level with a highly experienced Y Certified Coach. Trainings are offered year-round.

1 60-Minute Session

  • Member: $40
  • Non-member: $60

4 60-Minute Sessions

  • Member: $150
  • Non-member: $225

Register for sport specific coaching

in-body scannerIN-BODY SCANNER

When you step on a scale, you can’t see how much muscle or fat you have. In just 15 seconds, discover how diet and exercise are changing your fat and muscle levels. Go beyond the scale and see what you’re made of. At the Arapahoe Y. Sign up at the front desk or register online and our fitness department will contact you to schedule an appointment.


6 Tips For Workout Recovery

Jan 25, 2018, 10:32 AM by Molly Lord

foam rolling is great workout recovery

It’s a new year, new you, right? Time to get off the couch and start working out. But it’s hard to change old habits and get to the gym on a regular basis.

Trust us, we know. 

Statistics show that 80 percent of the New Year's resolution crowd stops going to the gym in the middle of February. Considering that studies say it takes 6 weeks of practicing a certain behavior in order to form a habit, that’s a worrying number.

So what can you do to ensure you make it past the 6-week hump and onto a healthier lifestyle? A large part of why people give up on their fitness goals is because they don’t see the results they expected or it’s just tougher, mentally and physically, than they expected. 

Something that is often forgotten when it comes to working out is giving your body time to recover from a workout. Exercise and recovery go hand in hand and the combination will help you develop a sustainable fitness routine. 

Since laying on the ground crying probably isn’t the best way to recover from a workout, here are 6 things you can do to recover from a workout.

1. The Home Stretch

Just as important as cardio and strength training is stretching. Before you work out, make sure to do a few minutes of dynamic stretching, which helps to activate the muscles you’ll use doing the workout. Dynamic stretches include high knees, buttkickers, lunges and pushups. After you work out, spend some time doing static stretching. This is what typically comes to mind when thinking of stretching: holding a stretch for around 60 seconds. Static stretching helps to improve flexibility and alleviate muscle soreness.

2. Just Add Water (And Salt)

There are a variety of homeopathic options to help alleviate muscle pain and soreness. After a particularly grueling workout, go home and soak in a bath with epsom salts. Epsom salts are known to relieve muscle pain and inflammation as well as helping to regulate electrolytes, which help muscle functioning. Plus a bath is great way to relax and rewind; adding lavender essential oils will help to loosen and calm your muscles as well. Another great homeopathic remedy you can try is arnica, which comes in topical gels or pills.

3. You're On A Roll

One of the growing trends in workout recovery is foam rolling. While it may be painful at first, it is one of the best ways to massage soft tissue to help stimulate muscle recovery and breakdown scar tissue in the fascia. After workout, try out a foam rolling session and don’t be scared to ask a trainer for suggestions on how to best roll out muscles.

4. Restore Cowboy

A tried and true method for workout recovery is restorative yoga. With a focus on the breathe and releasing tension, restorative yoga provides an opportunity to slow down and experience long, deep stretches. Apart from the physical side of the practice, there are many mental benefits as well, including mood improvement, calming the mind and creating a better balance and connection between mind and body.

5. Drink to That

As much as living a healthy lifestyle is about the effort you put out, don’t forget to prioritize what you’re putting in your body. Make sure you’re drinking water before, during and after the workout. The more you exercise, the more water your body will need to replenish fluids and electrolytes. Something to avoid? Don’t drink more than one serving of alcohol after a workout, as alcohol is shown to reduce your body’s ability to recover.

6. Eat it Up

Pay attention to what you’re eating to make sure that you’re giving your body the proper fuel to make the most of your workouts. Try starting and ending your day with a protein- based snack to help your muscles rebuild and get ready for the next workout. Studies show that drinking chocolate milk post-workout is a great way to encourage muscle recovery. Another age old trick to help your body to recover is eating bananas. Bananas are loaded with potassium which helps reduce muscle cramping.

Make sure you incorporate recovery into your weekly workout schedule so that you don’t burn out and over fatigue your body. Try out these tips or talk to one of our personal trainers to find out how they incorporate recovery into their fitness regime. 

Molly Lord is the communications intern for the YMCA of Boulder Valley.

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