Bingo Flyer Summer 2017











Six week camp on Tuesdays, April 3-May 8, 2018, 5:45-6:30 a.m.
Class will be held at the Dillon Family Aquatic Center

There must be a minimum of 10 participants for class to be held

Cost - Free for FFY members; $30 for non-members
Questions? Valerie Prenzlow, program director, 402-721-6952,






WHAT IS IT? This program is designed specifically for members who want to incorporate resistance training in their exercise routine. Our wellness staff will discuss your goals, create a program that’s right for you, setup your ActivTrax profile and make sure that you’re comfortable using the equipment.

READY, SET, HERE WE GO – Come to your ActivTrax appointment prepared to exercise! Get a good night’s sleep, wear comfortable clothing, drink plenty of water and try to avoid drinking caffeinated drinks at least 2-hours before your appointment.

WHAT YOU SHOULD EXPECT – Your one-on-one appointment will include • using leaning a bit about you; • establishing short, medium and long-term goals; • an introduction to our online nutrition tool; • an overview of how to use our ActivTrax system; and • developing a customized and easy to follow plan.

WHY IT’S IMPORTANT – Members who attend their commit to be fit appointment within the first two weeks of joining are 6X more likely to achieve their goals. Let’s make sure you’re one of them!

If you have any questions please ask Valerie, 402-721-6952.



We know firsthand how difficult it can be to find balance in life. That’s why we’re here every day, making sure that all people have the resources and support needed to learn, grow and thrive.

Preva Networked Fitness

We have found that with the growth in the Wellness Industry such as technology, access to information, social media communication, and changes in fitness culture, we would like to offer a program that empowers our members to take a more interactive approach to their fitness through our Preva Networked Fitness.

What Preva can do for YOU:

  1. Enjoy your workouts with an easy-to-use touch screen found on any Precor cardio machine that has access to TV, internet, OnDemand Video channels, creative workouts, and up-to-date activity tracking
  2. Set weekly goals based on calorie burn, distance, or workout duration
  3. Track progress and earn fun achievement badges
  4. Save your favorite workouts
  5. Preva Fitness App to track your workouts anywhere you go
  6. Share your achievement badges on social media

Tracking both Cardio AND Strength

  • Preva tracks all cardio activity that you perform on any of the Precor cardio machines as well as those not on precor machines such as classes, running, hiking, walking, etc.
  • You can manually record these activities on your Preva smartphone app.
  • Preva also tracks your strength workouts using the Preva Fitness App.
  • Our YMCA Wellness Coaches can help you enter your exercises and show you how to use the app to upload your strength workouts.

Get Preva now

Create a Preva account and take a big step toward your fitness ambitions in and out of the gym. Set a goal, earn rewards and track your progress automatically on Precor cardio equipment or with the Preva app.
Making it yours... works!™

Preva Mobile app for iPhone


THE FREMONT FAMILY YMCA offers a plethora of group exercise classes for both land and water.  All classes are free with your FREMONT FAMILY YMCA membership.

NEW - NEW - NEW!!!

MOVEMENT IMPROVEMENT - Tuesdays and Thursdays, 11-11:50 a.m. This class is specific to the population suffering from neurological disorders such as MS, Parkinson's, RA, etc. It will be a safe exercise environment with goals of increasing range of motion, improving strength and balance and socializing with others that have the same limitations. Exercise can help people with Parkinson's walk and move more normally and research is beginning to reveal how it reconditions the underlying brain circuits.

***Please make sure that if you need assistance that you must have that person in class with you.

BARRE CARDIO - A ballet-inspired class using light weights and ballet bars to tone and strengthen the entire body. Cardio and strength training are both included to give you the lean muscle you are looking for! Also improve on flexibility. No dance experience required.

BODYFLOW™ - This is a yoga, Tai Chi and pilates workout that builds flexibility and strength, leaving you feeling centered and calm. It will help improve joint flexibility and range of motion, increase your core strength and reduce your stress levels. A new BODYFLOW™ class is released every three months with new music and choreography.

BODY PUMP - is the original barbell class that strengthens your entire body.  This 60-minute workout challenges all your major muscle groups by using the best weight room exercises like squats, presses, lifts and curls.  Great music, awesome instructors and your choice of weight inspire you to the results you came for - and fast!  Like all the LES MILLS programs, a new BODYPUMP class is released every tree months with new music and choreography.

CARDIO CONDITIONING - What a great way to start your day! Increase your workout level in this energentic cardio class.

CARDIO SCULPT- Sculpt the entire body and fuel your fitness level with ever-changing, unique combinations of cardio, strength and abdominal work.

CYCLING - Cycling provides you with all the benefits of aerobic activity in a fun and supportive group setting.  Enjoy fast flats, standing and seated runs, sprints and intervals galore!  Go ahead & get your heart pumping.

CYCLING MIX - Pedal your way to a healthier life! This class combines energizing music with a unique workout to give you a great fitness workout with powerful results. The class uses varying speeds and resistance to provide you with a cariod challenge.

FOREVER FIT - A class designed for the active older adult but all ages are welcome!  It includes low impact aerobics, stretching and the usage of light hand weights.  This class helps keep muscles and bones strong and increases participants' balance, coordination and range of motion.  Enjoy easy-listening music and line dance steps.

GUTS AND BUTTS - YOu get 30 minutes of high intensity cardio step aerobics and 30 minutes of muscle toning and strengthening exercises all in one great class. Great for men and women.

HYDROCISE - Water exercises used for a head-to-toe workout incorporating circuit training along with resistive and cardiovascular conditioning.

KICKBOXING STEP - You'll get into shape with this invigorating, non-contact boxing workout.

KICK - SPIN - CORE - You'll get into shape with this invigorating class. Take steps to a new level by using an dome-shaped balance trainer. Add a new twist to your workouts by joining in this fun and challenging class. 20 minutes spinning, 20 minutes kickboxing and 20 minutes core. Get it all in a fun new workout.

PILATES - this class uses a series of exercises lying on a mat or using a stability ball to promote core strength, flexibility, good posture and improved body awareness.

QUICK KICK - A quick cardio class to get the heart rate up high in a fun way. An energetic class where you work every muscle.

SILVERSNEAKERS® - Have fun and move to music through a variety of exercises designed to increase muscular strength, range of movement and activity for daily living. Hand-held weights, elastic tubing with handles and a ball are offered for resistance. Chairs are also used for seated and/or standing support.

TAI CHI - A class designed for any age. Tai Chi will increase flexibility, balance and relaxation.

ULTIMATE CARDIO - An energetic floor aerobics class that is great for all fitness levels.  You'll be sure to get a total body workout with a combination of cardiovascular training and toning exercises.

YOGILATES - Combines the best of both Yoga and Pilates in one terrific workout.  Stability balls and hand weight are also incorporated into the class.

ZUMBA - This Latin-inspired dance/fitness class incorporates high energy and motivating music with unique moves and combinations for a great cardio workout.  Add variety and fun to your routine.  All levels are welcome and no dance experience is required.


The above is just a sampling of the many fitness classes that we offer here at the FREMONT FAMILY YMCA.  We have classes for all ages and abilities. Stop in and pick up a complete list of our fitness classes and schedule or click the link below:

Current Group Land Exercise Schedule

Current Group Land Exercise Class Descriptions

Current Group Water Exercise Schedule

Current Group Water Exercise Class Descriptions

Group Exercise Rules and Information - We reserve the right to cancel or change a class format.  Classes are drop-in, first come, first served.

Youth Policy

    - Youth must be 14 years of age or older to enter the fitness studio

    - Youth 10-13 years of age are only allowed in the fitness studio if under the direct supervision of a parent/guardian

    - No one under 10 years of age is allowed in the fitness studio

Doctor's Permission - All exercise classes are strenuous in nature. Before beginning an exercise program you should consult your personal physician.

No Children Allowed in the Fitness Studio - Kidz Zone is available to parents at a cost of $1.50 per child per session.  Hours in the Kidz Zone are – Mon./Wed. 8 a.m.-12 noon; Tue./Thu./Fri. 8-11 a.m.; Monday-Thursday evenings 4:25-8 p.m.


A 10,000-square foot facility with state-of-the-art equipment in cardio, select weight, free weight and express workout areas opened at the FREMONT FAMILY YMCA in October 2006. We offer . . .

  • Extended hours for FREMONT FAMILY YMCA members
  • Knowledgeable staff available during all Wellness Center hours
  • Over 40 cardio machines & cardio theater
  • 20 pieces of select weight equipment
  • Free weights area
  • Express workout area
  • Wheelchair accessibility
  • Plasma and flat screen TVs

Everyone must complete an orientation prior to using the Wellness Center. Please call to schedule an appointment.

No children are allowed in the Wellness Center.  Click the link below to review our youth policy.

Wellness Center Youth Policy


SEPTEMBER 2017 through MAY 2018
Sunday - 12:30-8 p.m.
Monday-Thursday - 5 a.m.-11:30 p.m.
Friday - 5 a.m.-9 p.m.
Saturday - 7 am.-6 p.m.

***The FREMONT FAMILIY YMCA reserves the right to change hours due to lack of use. Only FREMONT FAMILY YMCA members are allowed to use the Wellness Center after the main building closes. The main building closes at 10 p.m. Monday-Thursday, 9 p.m. Friday, 6 p.m. Saturday and 8 p.m. Sunday.


Monday-Friday - 5:30 a.m.-8 p.m.
Saturday - 6 a.m.-2 p.m.
Sunday - Closed
You must be a FREMONT FAMILY YMCA member to use this wellness center


Take your workouts to the next level through personalized training with a YMCA personal trainer and exercise program that will most effectively meet your needs and goals. Services include (not limited to) a specially designed workout for you, motivation to overcome fitness plateaus, weight loss/management programs, one-on-one training sessions, sports specific training sessions and developing healthier and more active habits. Inquire at the front desk to be contacted by a personal trainer or contact Valerie Prenzlow, 402-721-6952. (Fees may be dependent on number of sessions purchased). A FFY membership is required to use one of our personal trainers.

Personal Training Flyer



  • Work with an expert who can provide personalized service, tailored to fit your needs.
  • Ensure your safety as you learn how to exercise smarter, not harder.
  • Have someone who will hold you accountable and kick you into high gear.
  • Discover exercises you would never do on your own.
  • Build confidence and get results beyond the mirror.

All our personal trainers are required to have accredited certification. We have trainers that are interested in all sorts of categories from youth, active older adults, athletes, overweight, etc. We have someone that can help you!


For more information on the above programs please call 402-721-6952.