Nutrition Program
Learn the latest nutritional information and how it relates to your health and overall training plan. Contact Mike Hehn for an appointment.

Student Athlete Sport Training
Hockey, Football and Soccer
Ages 12-17: Add muscle size and strength. Improve speed and performance. One-on-one or small group training twice a week for 4 weeks. Dates TBA.

Meet the Trainers

Missouri Valley Family YMCA - Life Center

We build strong kids, strong families, strong communities
 
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Life Center Healthy Start Program
This 4 week program, included in the Life Center membership, is designed to be a starter level fitness program for individuals that have never worked out before, who need a reintroduction to fitness, or who are looking for some guidance with their fitness routine. Our coaches will teach you how to properly use the equipment in the Life Center as well as help you develop a successful personal program. For more information or questions about this program, contact: Johnny Crawford at 255-1525

What Can You Expect?
  • A sense of accomplishment as you progress from week to week, learning & mastering your personal fitness program.
  • A thorough understanding of how to use the equipment, what workout is best for you, and exactly what to do each time you visit-no guesswork.
  • Improved strength for your daily life.
  • Improved flexibility to avoid injuries.
  • Reduced body fat for a leaner you.
  • Stronger bones. Strength training is the best way to ward off osteoporosis.
  • Increased energy.
  • Strengthened heart and lungs to reduce risk of disease and improve endurance.
  • Reduced stress so you can enjoy life.
Completion of the Life Center Healthy Start Program will-
  • Train you on all exercise equipment, including cardio equipment; teach you proper form & machine settings
  • Help you gain a personal comfort level using the Life Center and its equipment
  • Help you set goals and overcome any barriers you have had in your personal fitness program
Staff Coaches-
  • Are available at all times to assist you with your questions
  • Will guide you and help you meet your goals
  • Will train you in all exercises and movements
  • Are ready to learn your name and provide you with outstanding customer service
  • Will help you to be successful in your personal fitness program
Appointments-
  • Will be efficient-exercise doesn’t have to be long & difficult, but rather timely & enjoyable
  • Are made based on personal schedule each week. This is your time
  • Can be scheduled from 6:00 am to 8:00pm and are available Monday-Sunday
  • Your one on one time with the staff/coach so they can help guide, teach and motivate you, and monitor your progress
  • Can be made with a friend or family member. It’s more fun and motivating to have a partner
  • And workout are routinely finished in 45 minutes
Program Outline-
Week 1
  • Meet with your personal coach
  • Tour the Life Center
  • Set personal fitness goals
  • Learn about your personal fitness barriers
  • Learn basic exercise principles & equipment
Week 2
  • Meet with your personal coach
  • Discuss previous week’s progress, ask any questions
  • Learn strength & cardio exercises and equipment
Week 3
  • Meet with your personal coach
  • Discuss previous week’s progress, ask any questions
  • Continue learning the Life Fitness Signature strength equipment & cardio machines
Week 4
  • Meet with your personal coach
  • Discuss previous week’s progress, ask any questions
  • Learn the Cybex strength equipment & cardio machines
  • Graduate!! Celebrate your success & receive a free YMCA t-shirt.
Week 5
  • Optional, Instruction on Free Weights


Personal Training
The YMCA Personal Trainers can help you reach your fitness goals. To set up an appointment, contact:
Johnny Crawford at 255-1525

Please take a few minutes to complete our Personal Training survey.

Half-hour packages:
$14 per session
12 session package: $144
24 session package: $240

Hour packages:
$25 per session
12 or more sessions: $23 per session
24 or more sessions: $21 per session

Guidelines for Healthy Adults. (from the ACSM)

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do to 10-14 strength-training exercises, eight to 12 repetitions of each exercise two-three times per week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.