Health & Wellness


Adam Cardwell

Senior Engagement Director – Retention and Wellness Operations
Phone: (336) 712-2000 ext. 6566

Debbie Combs

Engagement Director – Group Exercise
Phone: (336) 712-2000

Katie Gerber

Engagement Director – Retention and Wellness
Phone: (336) 712-2000

Jimmy Johnson

Engagement Director of Community Health and Wellness
Phone: (336) 712-2000

New! AFTERBURN AIR Heart Rate HIIT Class

Powered by Myzone

AFTERBURN AIR is a 45 minute, 75% cardio-based HIIT training class that uses Myzone technology to push you to your max heart rate using our Concept 2 Rowers, Concept 2 SkiErgs, Airdyne Pro Bikes and Octane MTX Max Trainers, integrated with some floor work. Coaches will lead this small group class to maximize your results.

Session dates: Sessions start on the first of each month.
Monthly fee: $75 for two classes a week or $125 to include your Myzone belt (you must own a Myzone belt to participate in the class).

Call 336 712 2000 or see the Welcome Center for more information.


New Benefit Available Now! FIT 3D Body Scanner

The FIT 3D ProScanner is a total assessment platform that will transform your methodology to quickly analyze and monitor your body’s composition. In 40 seconds, FIT 3D’s state-of-the-art technology precisely captures your fitness progress, including:

  • Full Body 360° 3D Image
  • 400+ measurements
  • Posture analysis
  • Body composition
  • Body shape rating
  • Weight
  • Balance
  • Private Assessment Report via email

With the FIT 3D ProScanner, Y members can optimally set, meet, and exceed their fitness and wellness goals. Register and make an appointment at Member Services!

Member Cost: $25
5 scans: $100
8 scans: $175
12 scans: $250

Potential Member Cost: $50
5 scans: $150
8 scans: $225
12 scans: $300

Get a scan today! 3 locations: Jerry Long Family YMCA, Kernersville Family YMCA, Robinhood Road Family YMCA. Click here for more information on what to expect.


2020 Dirty Dozen 5K Obstacle Mud Run & Clemmons Post-Race Bash For All!

Celebrate the 3rd Annual Dirty Dozen 5K Obstacle Mud Run for adults and youth (ages 7 & up) of all fitness levels on Saturday, October 31, 2020 (Halloween). Whether navigating the 3.1 mile course as an individual or team, participants will be challenged as they race through 12+ obstacles and test their strength, agility, and stamina. Proceeds from the Dirty Dozen 5K Obstacle Mud Run will benefit people in the community and towards the Y innovative health programs benefiting cancer survivors, diabetes prevention, and other chronic disease programs.

Race date: Saturday, October 31, 2020
Registration: Now Open!
Location: Jerry Long Family YMCA
Race/First Heat start time: 9:00am
Heats start every 10 minutes
Clemmons Post-race Bash: 10:00am-2:00pm

Check out 2019 Race Photos Here
Check out 2019 Race Results Here
Check out the 2019 Race Video Here



Thank you to all of our 2019 sponsors, we appreciate you! We’re currently securing our 2020 Dirty Dozen 5K Obstacle Mud Run sponsors, please contact Adam Cardwell at or 336 712 2000 by July 1, 2020. Click here for more information.

To learn more about our 2020 YMCA of Northwest North Carolina’s Race Series, visit us online and enter our challenge by running 4 out of the 6 races to earn our special Y Race Series completion prize!


Myzone MZ – 3 Activity Belt

Myzone tracks your heart rate, calories burned, and displays this information right on an iPhone or Android device. Everyone has different fitness zones that can change over time – Myzone accurately identifies, adapts, and rewards you for your effort – making you push harder and get the most out of every workout. All statistics are personalized to you, using your age, height, gender and weight to provide you an accurate way to track your workouts.

Myzone TV screens are available in the Training Center, Wellness Center, Cycle Studio, and Group Exercise Studio at the Jerry Long Family YMCA.

Myzone MZ-3 Belts are now available for purchase at the Jerry Long Family YMCA Member Services Desk.

$75 Member Price
($149.99 Suggested Retail Price)



Les Mills Virtual

Do you want to work out when it’s most convenient for your schedule (which might be “non-class” times)? Or maybe you are a little intimidated by cycle classes and you’d like an opportunity to try one in private. Would you like to experience a high quality cinematic cycle workout? Then you are going to love Les Mills Virtual! Click here for check the YMCA NWNC mobile app for class schedules and come ride!


Group Exercise Classes and Training Center

We have a variety of classes from the popular Les Mills and Zumba® series to cardio, cycle, and yoga classes. Classes are open to all exercise levels, with alternative movements offered for different skill levels to maximize your personal workout. Our instructors are happy to give additional guidance to beginners, just introduce yourself before class!

Looking for more of a functional workout? Check out our Training Center!

View our Group Exercise schedules and Training Center Hours.

Contact Debbie Combs at 336.712.2000 or

Personal Training

All workouts are not created equal! Reach your wellness goals with a certified trainer.

Whether you are trying to lose weight, conditioning yourself for a sports activity or simply desire to improve your overall fitness, a Y personal trainer adds a hands-on, dynamic relationship to your wellness routine. A personal trainer prepares your workout agenda, motivates you to do your best, keeps you accountable and encourages you to try new things. Our trainers personalize workouts based on your lifestyle—from working professionals to athletes to new moms and more. You’ll achieve maximum results and avoid injury with a Y personal trainer on your side!

Sign up for 4 or more Personal Training sessions and receive a free 30 minute fitness assessment!

New Clients: Our goal is for your personal trainer to contact you within 48 business hours (M-F) of when your paperwork is submitted. If you have not heard from your trainer, please email Adam Cardwell for feedback:

Click Below To Learn More About Each Of Our Personal Trainers!

Click here to register for One on One Personal Training or here for Small Group Personal Training. We also have Youth and Sport-Specific Personal Training, click here for details. Contact Adam Cardwell at or 336.712.2000 for additional information and to schedule appointments.

Boot Camps/Specialty Training

For those with specific fitness goals, the Y offers various specialty training and boot camps designed for smaller groups. Specialty fitness classes combine the unique elements of group training and accountability in a focused fitness environment. We cater to all fitness levels from beginner through advanced.

Scroll down to see all of our options we offer! Click here or contact Adam Cardwell at to get more information regarding the different specialty training/boot camps, trainers, dates, specific times and fees! 

 Space is limited! Register at the membership office or scroll down to see all that is open for registration.

Bring a friend to Specialty Training/Boot Camps, and you both get 50% off!

If you currently attend a month-to-month Specialty Training​​ or a Boot Camp, bring a new friend (or they haven’t been in at least 6 months) to sign up and you’ll get 50% off that month’s session. Month-to-month trainings include CrossTrain for Youth, and Next Level Sports Training. Scroll down to see details on these training classes and to register online.


Les Mills GRIT

Les Mills GRIT is thirty minute small group training, offered in 8-week sessions. The Les Mills GRIT series consists of three unique high-intensity interval-training workouts: Strength, Plyo, and Cardio. Scroll down to see all of the options we offer!


Boxing For Fitness and Self Defense

A non-contact program that combines classic boxing techniques & tactics with functional movements: Interval Training, Heavy Bag Drills, Hand Pad Drills, and Calisthenics. Instructor: Matthew Ciavirella, Former Competitive Boxer from 2001-2015, Certified Coach

18 and Up

Tuesdays/Thursdays 6:30-7:30pm monthly
$80 for Members and $105 for Potential Members per session

Saturday Add On every Saturdays 8:15-9:15am
$30 add-on to your program fee

Saturdays only 8:15-9:15am
$40 for Members and $50 for Potential Members

Equipment Required
Boxing Gloves (The most essential thing you can have for class)
Boxing Hand Wraps (Hand wraps are important for your safety)

Boxing for Fitness Personal Training

Click here to register for One on One Boxing Training or here for Small Group Boxing Training, or click here for more information,



Ballroom Dancing

Ballroom Dancing has many benefits, including improving the strength, flexibility, and endurance of participants in a fun and social atmosphere. Dancing can also help to reduce stress while boosting participants’ self-confidence. Our class is ideal for beginner to intermediate ballroom dancers.
Each 6-week class incorporates instruction in two of the dances Swing (S), Waltz (W), Fox Trot (FT), Rumba (R), Tango (T) and Cha Cha (CC).

Ages: 18 and older

When: Mondays 7:45-9:00pm
Session 1: January 13-February 17 (W/S)
Session 2: March 9-April 13 (FT/CC)
Session 3: June 8-July 13 (R/S)
Session 4: October 12-November 16 (T/CC)
Learn to dance for a wedding, social, father/daughter or mother/son event!

Where: Mind Body Studio

What to bring: Wear comfortable shoes; dance shoes are not required. Smiles are provided.

Fee: Member $60/Potential Member $80



Youth and Teen Wellness Programs

We are currently offering multiple programs for Middle and High School students: CrossTrain for Youth (Ages 5-11), Winter Conditioning (Ages 11-18), and Next Level Sports Training (Ages 11-18).

Scroll down to find out more information, and to register online!

Youth and Junior Tri Training

Swim/Bike/Run fundamentals in a “FUN’ and “SAFE” environment where everyone participates. The Jerry Long Family YMCA has teamed up with Ken Bush, the youth and junior coach for Studio7Multisport of the Triad, to offer this one of a kind opportunity.

Trainer: Ken Bush
Ages: 7-10 & 11-14

2020 information coming soon

Questions? Please contact Ken Bush at or Adam Cardwell at


Health and Wellness Programs


LIVESTRONG® at the YMCA is a 12-week, small group program designed for adult cancer survivors who are post treatment up to five years. This program fulfills the important need of supporting the increasing number of cancer survivors who find themselves in the transitional period between completing their cancer treatment and the shift to feeling physically and emotionally strong enough to attempt to return to their normal life or their “new normal”. The program is conducted outside of medical facilities to emphasize that LIVESTRONG® at the YMCA is about health, not disease. In addition to the physical benefits, LIVESTRONG® at the YMCA focuses on the emotional well-being of survivors and their families by providing a supportive community where people impacted by cancer can connect during treatment and beyond. The weekly 90-minute sessions take place in a small group setting and are adjusted to the individual’s ability level. The program is of no cost to participants and also includes a free Y membership for the session’s duration.

Click here for more information on upcoming sessions and times!


YMCA Diabetes Prevention Program

Change Today For A Healthier Future

An estimated one of every three U.S. adults has prediabetes, yet just 7% of those with prediabetes know they have it.

Are you or someone you know at risk? Take the quiz now to find out.

You can reduce your risk for type 2 diabetes and gain tools for healthy living. If you are at risk for type 2 diabetes, the YMCA’s Diabetes Prevention Program provides a supportive environment where you can work with others in a small group setting to learn how to adopt healthy habits to reduce your chances of developing the disease.

The program, which is led by a trained Lifestyle Coach in a classroom setting, is delivered over a 12-month period, beginning with 16 weekly sessions followed by monthly maintenance. You will learn strategies for eating healthier, increasing your physical activity and making other changes that will improve your overall health and well-being. National Institutes of Health research has proven that programs like the YMCA’s Diabetes Prevention Program can reduce the number of cases of type 2 diabetes by almost 60%.

Click here to find out when our upcoming sessions are!

The program fee is $429 for Members and Potential Members (includes 15-week Adult Membership). Some Health Insurance Companies will cover the cost of the program (State Health Plan). Financial Assistance is available.

Click here to view the pre-qualifying tool to see if you qualify.

Questions? Please contact Carrie Schuster at


Weight Loss Program

Are you looking for support in achieving your weight loss goals? These one-hour classroom sessions will be offered once per week for 12 weeks and will focus on: weekly goal setting, food/activity tracking, an introduction to physical activity offerings at the Y, and weekly weigh-ins. Let us support and assist you on your weight-loss journey starting with small, modest improvements in healthy behaviors with a goal of making lasting changes and replacing negative habits with positive ones! Scroll down to sign up today!


UFIT: Helping You Get The Results You Want

What is uFit?

uFit is a program that provides you with an easy-to-follow plan and cutting edge fitness tools. You will not be alone in this process. Our highly trained staff will help you set attainable goals and will provide the ongoing support necessary for your success.

In three short meetings, we can take you from an exercise skeptic to a confident individual who is excited about working out. In just a few sessions, you will gain the tools and resources that will help you succeed.

You will finally learn what really works in terms of exercise, weight loss, and having more energy – not to mention just becoming healthier. This program is valued at $150, but offered at no cost to all new members. You are encouraged to sign up within the first week of your membership.

Click here for more information!

Click here for our Notice of Privacy Practices/HIPAA.


There are either no programs listed for your Y or no programs listed under your search term for this Y. Checkout our other branches or contact this Y to see what programs are being offered.