GET ACTIVE Healthy Living Programs DEC 2015-FEB 2016 PROGRAM REGISTRATION BEGINS OCT 20
FIT STARTYour path to health starts here Page 3 They Y launches a new program to prevent Type 2 Diabetes Page 5
Make a difference by Volunteering with youth Page 8
GROUP INTERESTS ACTIVE OLDER ADULT LUNCHEON At the Y, we offer a sense of community, fellowship and support that enriches people’s lives. Take a deeper look at something you’re interested in through our bi-monthly luncheons. Older adults are invited to join us for food, fun and fellowship. Dec 9 W 12:00-1:00pm M:$6 / NM: $6 SFY Feb 10 W 12:00-1:00pm M:$6 / NM: $6 SFY KIRK FAMILY YMCA CHRISTMAS POTLUCK & GIFT EXCHANGE Herald in the holidays with friends and members. Please bring a favorite dish, casserole, salad or dessert and a gift to exchange. Dec 16 F 12:00-1:00pm M: FREE KFY ACTIVE OLDER ADULTS COMMUNITY CORNER Our community corner provides a place of gathering. We will have board games, crafts, guest speakers and more available to you every week. Grab a cup of coffee and shoot the breeze with your Y friends! Dec-Feb T 10:00am-1:00pm M: FREE YEG YMCA VOLUNTEER PROGRAM What a great way to give back to your community and reconnect with your inner child. This winter and spring the YMCA is seeking volunteer coaches for our Preschool and Youth Sports programs, as well as for Y Splash, our water safety outreach program for 2nd graders. All volunteer coaches are trained and celebrated! Volunteer for a better community. PRESCHOOL AND YOUTH BASKETBALL Jan 9-Feb 13, Saturdays 9:00am-1:00pm Contact: Dee Selman at Kirk Family YMCA 540.342.9622 Felicia Branham at Salem Family YMCA 540.387.9622 AFTERSCHOOL YOUTH BASKETBALL, Jan-Feb, 2, 1-2 weekday afternoons 4:30-5:30pm Contact: Dee Selman at Kirk Family YMCA 540.342.9622 Y-SPLASH WATER SAFETY PROGRAM FOR 2ND GRADERS March-May, Weekdays 11:30am-1:00pm Contact Keith Gaines at Kirk Family YMCA 540.342.9622
PRICE KEY: M= YMCA Member NM: Non-member BRANCH KEY: KFY=KIRK, SFY=SALEM, YEG=YMCA EXPRESS LEARN MORE: www.ymcaroanoke.org
ADULT ART CLASS Create your own ready-to-hang masterpiece as local artist Joe Palotas guides you every step of the way. Supplies are include in the price of the class. A light snack and drinks are served. Spots are limited. Register by Jan 7. Jan 11 M 10:00am-12:00pm M:$25 / NM:$35 SFY CPR/AED FOR THE COMMUNITY This CPR/AED certification class is presented through the American Safety & Health Institute (ASHI). The class is blended—two hours of the class will be completed online and two hours are hands-on skills in the classroom. The online instructions will be sent to the participants one week before the class and will need to be completed by the date of the class. The certification covers infant, child and adult CPR and is good for two years. This class is for anyone who is required to be CPR/ AED certified for job purposes, for parents with small children or anyone wanting to learn a new skill. Jan 22 F 9:00-11:00am M: $35 / NM:$45 KFY Feb 19 F 9:00-11:00am M: $35 / NM:$45 KFY KIRK FAMILY YMCA SOUP DAY Come on in from the cold and warm up with a bowlful of home-cooked and healthy soup. Quantities are limited, so get in early. Feb 17 W 11:45am-1:15pm KFY
REGISTRATION DEADLINES: Register at least 7 days before the first day of each program, unless otherwise noted.
2 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
HEALTH, WELL-BEING & FITNESS TRX SUSPENSION BASICS AGES 15+ This four-week, suspension based course will challenge you in a variety of ways. Everyone from the first-time resistance exerciser to the advanced multi-sport athlete will be pleased with the workouts and results. This course will challenge you. Learn how leverage and gravity can give you a personalized experience that will leave lasting results. Spots are limited to 9 per class. Jan 4-25 M 9:30-10:30am M: $15 KFY Jan 5-26 T 6:00-7:00pm M: $15 KFY Jan 6-27 W 9:30-10:30am M: $15 KFY Jan7-28 Th 6:00-7:00pm M: $15 KFY Feb 1-22 Feb 2-23 Feb 3-24 Feb 4-25
M T W Th
9:30-10:30am 6:00-7:00pm 9:30-10:30am 6:00-7:00pm
M: $15 M: $15 M: $15 M: $15
KFY KFY KFY KFY
Mar 7-28 Mar 8-29 Mar 9-30 Mar 10-31
M T W Th
9:30-10:30am 6:00-7:00pm 9:30-10:30am 6:00-7:00pm
M: $15 M: $15 M: $15 M: $15
KFY KFY KFY KFY
Y NOT BE A LOSER? AGES 12+ *Non-members receive a temporary membership for all boot camps. It’s back! This six-week challenge is designed to help you start the New Year off right, and get you back on track. Set your goals and then work with your team to get there! Led by certified personal trainers and geared toward beginner to intermediate exercisers. Meets twice per week. Prizes, incentives, and FUN! Jan 11-Feb 17 M & W 6:00-7:00pm M: $45 / NM: $99 SFY Jan 12-Feb 18 T & Th 4:30-5:30pm M: $45 / NM: $99 SFY Jan 12-Feb 18 T & Th 10:30-11:30am M: $45 / NM: $99 SFY Jan 12-Feb 18 T & Th 6:00-7:00pm M: $45 / NM: $99 SFY Jan 11-Feb 18 4-DAY OPTION M: $65 / NM: $110 SFY SUNRISE BOOT CAMP AGES 12+ *Non-members receive a temporary membership for all boot camps. Kick start your day with an early morning workout! Challenge yourself with this six-week boot camp and feel the energy all day long. Meets twice per week with your certified personal trainer. Jan 12-Feb 19 T & F 5:15-6:15am M: $45 / NM: $99 SFY
HELPING YOU GET THE RESULTS YOU WANT Fit Start
Exercise programs can be intimidating. The Y is here to help. Whether you feel like a fitness failure or a fearful first-timer, relax; we’ll be with you every step of the way. We’ll ensure you get off on the right track with the right program based on your specific goals.
Let us show you how to ensure success. Sign up for an appointment at the Welcome Desk and you’ll get a Wellness Coach who will meet one-on-one with you and give you an action plan for success. In an hour, you will gain the tools and resources to help you feel confident and excited about working out. KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
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TRX BOOT CAMP AGES 15+ *Non-members receive a temporary membership for all boot camps. Improve your performance and take your cross training to the next level! Move through stations combining TRX with kettlebells, medicine balls, jump ropes, the rip trainer and more. Meets twice per week for six weeks with a personal trainer. Class size is limited. Feb 23-Apr 1 T & F 5:15-6:15am M: $45 / NM: $99 SFY Feb 23-Mar 31 T & Th 10:30-11:30am M: $45 / NM: $99 SFY Feb 23-Mar 31 T & Th 4:30-5:30pm M: $45 / NM: $99 SFY Feb 22-Mar 30 M & W 6:00-7:00pm M: $45 / NM: $99 SFY Feb 23-Mar 31 T & Th 6:00-7:00pm M: $45 / NM: $99 SFY Feb 23-Mar 31 4-DAY OPTION M: $65 / NM: $110 SFY WOMEN’S SELF DEFENSE AGES 15+ Learn tools to protect yourself. This course will use spirit, mind, and body to focus on scenarios and opportunities to practice hands-on training for self-awareness and safety. Taught by Virginia state-certified Defensive Tactics Instructor James Murphy. Feb 1-21 M & W 7:00-8:00pm M: $30 / NM: $75 KFY MINDFULNESS BASED STRESS REDUCTION GROUP AGES 15+ Mindfulness is the practice of being aware of your thoughts, sensations, and emotions in each moment. As a participant in this eight-week Mindfulness Stress Reduction Group, you will learn about and practice mindfulness techniques designed to reduce stress and increase selfawareness. Jan 8-Feb 26 Fri 10:00-11:00am M:$35 / NM:$45 KFY
WEIGHT-LOSS BOOT CAMP AGES 12+ *Non-members receive a temporary membership for all boot camps.Join us for one hour of interval and circuit training. Each session is geared toward both beginner and intermediate exercisers. Measurements and fitness testing performed at beginning and end. Feb 2-Mar 10 T & Th 6:15-7:00am M: $45 / NM: $99 KFY Feb 2-Mar 10 T & Th 6:30-7:30pm M: $45 / NM: $99 KFY PERSONAL TRAINING AGES 10+ We offer personal training to help you set and meet your specific goals to live healthier. Our trainers are equipped to help you lose weight and keep it off. We work with a variety of people: from those recovering from an injury to elite athletes training for an event/sport. So, no matter what your fitness level, age or health goal, we can help you. Year Round by appointment KFY/SFY/YEG INDIVIDUAL SESSIONS PARTNER SESSIONS* 1-4 sessions: M: $45 / NM: $55 -------5-9 sessions: M: $190 / NM: $250 M: $250 10 sessions: M: $360 / NM: $450 M: $480 *Partner=2 people/session Ask the Welcome Desk about group rates and bulk session discounts. Individual package rates as low as $32/hour. See our Personal Training Brochure for complete details.
PERSONAL TRAINING SPECIALS Want to get your New Year’s resolution off to a great start? Try personal training. It’s a great way to set and maintain your health and wellness goals. To sweeten the deal, we’re offering special rates in January. Ask the Welcome Desk about discounted group rates for multiple people and multiple sessions.
NEW YEAR’S PERSONAL TRAINING SPECIAL:
Good only from Jan. 15-31 Get these super rates on personal training sessions... INDIVIDUAL SESSIONS PARTNER SESSIONS* 1 session: M: $40 / NM: $50 5 sessions: M: $170 / NM: $225 10 sessions: M: $320 / NM: $420
-------M: $210 M $400
*Partner=2 people/session
PERSONAL TRAINING STARTER PACKAGE Available to New Clients Only If you’ve never tried personal training before, this is the package for you. Let our personal trainers get you on the right track to help you meet your pesonal goals.
3 sessions for $99
4 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
REDUCE YOUR RISK FOR TYPE 2 DIABETES The YMCA’s Diabetes Prevention Program is a lifestyle improvement program for adults with prediabetes. Its purpose is to empower adults with lasting lifestyle changes that will improve their overall health and reduce their chance of developing type 2 diabetes. Participants gather in a relaxed classroom setting and work together in small groups to learn how to incorporate healthier eating and moderate physical activity into their daily lives. Nearly 60% of new cases of diabetes can be prevented through this program. Program starts: Tuesday January 26 at 6pm. Ask the Welcome Desk for more information.
BECOME MORE ACTIVE, ENERGIZED AND EMPOWERED EnhanceFitness
Become more active, energized and empowered for independent living with EnhanceFitness. These low-impact exercises help reduce the symptoms of chronic diseases like arthritis, diabetes, fibromyalgia, ALS, heart disease and more. Classes are held in a relaxed atmosphere that promotes fun, laughter, friendship and smiles. The EnhanceFitness program includes • A 5-minute warm-up to get your blood flowing to the muscles • A 20-minute aerobic workout that gets you moving • A 20-minute strength training workout with soft ankle or wrist weights • A 10-minute stretching workout to keep muscles flexible • Multiple balance exercises • Lots of opportunities to socialize and make new friends SALEM FAMILY YMCA Mon, Wed & Fri 11:15am-12:15pm Jan 18-May 13 May 16-Sept 2
Each 16-week session:
KIRK FAMILY YMCA Mon, Wed & Fri 1:30-2:30pm Mar 14-Jul 1 Jul 11-Oct 28
YMCA Members: $20 Non-members: $60
PRICE KEY: M= YMCA Member NM: Non-member BRANCH KEY: KFY=KIRK, SFY=SALEM, YEG=YMCA EXPRESS LEARN MORE: www.ymcaroanoke.org
REGISTRATION DEADLINES: Register at least 7 days before the first day of each program, unless otherwise noted.
KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
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WATER ACTIVITIES ADULT SWIM LESSONS AGES 18+ The YMCA has been teaching people how to swim for over 100 years. YMCA swim lessons teach safety and responsibility around the water. You’ll gain confidence and self-esteem as you work to become a better, safer swimmer. Sessions: Dates Registration Deadline Winter I Jan 4-30 Dec 27 Winter 2 Feb 1-27 Jan 24 T & Th Sat
6:30-7:10pm M: $42 / NM: $58 9:30-10:10am M: $21 / NM: $29
KFY KFY
T & Th Sat
6:00-6:40pm 9:00-9:40am
SFY SFY
M: $42 / NM: $58 M: $21 / NM: $29
PRIVATE & SEMI PRIVATE LESSONS ALL AGES Get a little extra attention in the water by booking private lessons at the Welcome Desk. PRIVATE LESSONS 4 (30 min) lessons M: $80 / NM: $120 KFY/SFY 6 (30 min) lessons M: $120 / NM: $180 KFY/SFY 8 (30 min) lessons M: $160 / NM: $240 KFY/SFY SEMI-PRIVATE LESSONS (PER PERSON) 4 (30 min) lessons M: $60 / NM: $88 KFY/SFY 6 (30 min) lessons M: $90 / NM: $132 8 (30 min) lessons M: $120 / NM: $176
KFY/SFY KFY/SFY
EARLY RISERS AGES 18+ Early Risers is a swimming program for adults with a focus on physical fitness and competition for every ability. This group meets early in the mornings to work on refining stroke technique and developing endurance for competition either at the Master Swimming level, summer swim leagues, or for triathlons. Year round T & Th 5:10-6:10am M: $15 / NM: $30/mo KFY Year round T & Th 6:30-7:30am M: $15 / NM: $30/mo KFY Year round T & Th 5:15-6:15am M: $15 / NM: $30/mo SFY Year round T & Th 6:30- 7:30am M: $15 / NM: $30/mo SFY
STROKE-O-NOMICS AGES 18+ Our swimming stroke clinic is a program that is a combination of stroke instruction and conditioning. This program is great for adults who are looking for a modified masters swim program or beginning triathletes. Emphasis is on the 4 competitive strokes; individuals must be able to swim continuously for 25 yards. Year round T & Th 9:00-10:00am M: $15 / NM: $30/mo KFY AMERICAN RED CROSS LIFEGUARD CERTIFICATION The American Red Cross Lifeguarding course teaches candidates the knowledge and skills needed to prevent and respond to aquatic emergencies. Water rescues, first aid, CPR and AED certifications are obtained through this course. Students must successfully complete the pre-test skills, skills test assessment and have a written test score of 80% or higher. Registration deadline is a week before the class begins. Dec 18-23 F 4:00-8:00pm Sa 12:00-5:30pm Su 1:00-5:00pm M 10:00am-4:00pm T 10:00am-4:00pm W 10:00am-2:00pm M: $195/ NM: $225 SFY AMERICAN RED CROSS LIFEGUARD RE-CERTIFICATION American Red Cross Lifeguard Re-certification that will include a 2-year certification in CPR/AED for the professional rescuer as well as a 2-year certification for lifeguarding. Participants will need to pass prerequisites to take class. Please contact Aquatics Director for prerequisites. Register by Dec 4. Dec 11-12 F 4:00-8:30pm Sa 12:00-5:30pm M: $100/ NM: $150 SFY
There are two easy payment options for Early Risers and Stroke-o-nomics: pay by monthly draft OR make a one-time payment.
6 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
SPORTS & RECREATION PICK-UP BASKETBALL AGES 16+ Pick-up basketball has become an institution at the Y, and we invite you to be a part of it. Dec-Feb M,W,F 6:30-10:00am M: FREE KFY Dec-Feb M-F 5:30-9:50pm M: FREE KFY Dec-Feb M & W 7:30-9:00pm M: FREE SFY INTRO TO RACQUETBALL Get an introduction to the fundamentals of the game, including basic rules. Register at the Welcome Desk for a free one-hour session. Dec-Feb W 5:30-6:30pm M: FREE KFY RACQUETBALL/HANDBALL AGES 13+ Have some friendly competition on any one of our 4 racquetball/handball courts. Call in advance for reservations. M: FREE KFY
PRICE KEY: M= YMCA Member NM: Non-member BRANCH KEY: KFY=KIRK, SFY=SALEM, YEG=YMCA EXPRESS LEARN MORE: www.ymcaroanoke.org
PICKLEBALL AGES 16+ Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Ask Welcome Desk for dates and times. Dec-Feb T & Th 8:30-11:00am M: FREE KFY Dec-Feb M,W,F 1:00-3:00pm M: FREE KFY Dec-Feb Th 6:30-8:30am M: FREE KFY Dec-Feb Th 7:00-9:00pm M: FREE KFY Dec-Feb Sa 8:00-11:00am M: FREE KFY Dec-Feb M & W 9:00-11:00am M: FREE SFY VOLLEYBALL AGES 16+ Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun! Dec-Feb Su 1:15-3:30pm M: FREE KFY Dec-Feb T 7:00-9:15pm M: FREE SFY Dec-Feb Th 7:00-9:30pm M: FREE SFY
REGISTRATION DEADLINES: Register at least 7 days before the first day of each program, unless otherwise noted.
KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
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MAKE A DIFFERENCE YMCA VOLUNEER PROGRAM
What a great way to give back to your community and reconnect with your inner child. This winter and spring the YMCA is seeking volunteer coaches for our Preschool and Youth Sports programs, as well as for Y Splash, our water safety program for 2nd graders. All volunteer coaches are trained and celebrated! Volunteer for a better community. PRESCHOOL AND YOUTH BASKETBALL Jan 9-Feb 13, Saturdays 9:00am-1:00pm |Contact: Dee Selman at Kirk Family YMCA 540.342.9622 Felicia Branham at Salem Family YMCA 540.387.9622 AFTERSCHOOL YOUTH BASKETBALL Jan-Feb, 2, 1-2 weekday afternoons 4:30-5:30pm Contact: Dee Selman at Kirk Family YMCA 540.342.9622 Y-SPLASH WATER SAFETY PROGRAM FOR 2ND GRADERS March-May, Weekdays 11:30am-1:00pm Contact Keith Gaines at Kirk Family YMCA 540.342.9622
BETTER TOGETHER Group Exercise is FREE at the Y
Whether on land or in water, group exercise classes are ALWAYS FREE to Valley Wide YMCA members. We offer more than 200 classes per week. Get the latest schedules at the Welcome Desk or ymcaroanoke.org. IF YOU LIKE:
YOU’LL LOVE
The water........................... Aqua Aerobics, Aqua Zumba & Hydro Pilates A mind/body experience......................... Body Flow, Group Centergy, Yoga, Pilates, TajiFit Dance................................ Group Groove, Zumba, Cardio Dance, Cardio Jam, Barre Weights............................. Group Power, Power Sculpt, Body Pump Bike Riding......................... Cycle, Group Ride, Cycle Challenge Intensity............................ HEAT, Weekend Warrior, RIPPED, Group Blast, Body Blast
8 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622