GET ACTIVE Adult Programs Sep-Nov 2016
YMCA OF ROANOKE VALLEY PROGRAM REGISTRATION BEGINS AUGUST 1
Register for the 2nd Annual MIKRO Marathon Page 3
Get fit fast with TRX and Bootcamps Page 4-5
Find out how EnhanceFitness can help reduce the symptoms of Chronice Disease Page 4
GROUP INTERESTS MEMBER APPRECIATION WEEK Join us as we celebrate YOU during YMCA Member Appreciation Week! Events, health screenings, activities and food samples are all FREE for members. Details will be posted in Sept. Sep 12-17 M-Sa Times Vary M: FREE KFY/ SFY /YEG
ACTIVE OLDER ADULT LUNCHEON At the Y, we offer a sense of community, fellowship, and support that enriches people’s lives. Join us for our monthly luncheons featuring great food and friends and special speakers. Registration deadline is the Monday before the luncheon. Sep 14 W 12:00-1:00pm M: $6 / NM: $6 SFY Oct 12 W 12:00-1:00pm M: $6 / NM: $6 SFY VETERANS DAY ACTIVE OLDER ADULT LUNCHEON At this special luncheon, we invite all of our AOA members and all U.S. military veterans to join us for a time of food and fellowship. Veterans will receive a complimentary lunch. Registration deadline is November 7. W 12:00-1:00pm M: $6 / NM: $6 SFY Nov 9 VETERANS DAY BREAKFAST Veterans Day honors all those who have served in the United States military. If you are a member who has served in the military, join us for a breakfast to salute you. Nov 11 F 7:00-10:00am M: FREE KFY FALL FESTIVAL Bring the kids and grandkids to one of our community’s favorite annual events! Join us as we celebrate autumn with fun and games, Star Wars hay rides, hot cocoa, a movie on the lawn (weather permitting) and a glow in the dark pumpkin patch. Oct 18 T 5:30-8:00pm M: FREE SFY MEMBER POT LUCKS Come join us for our annual celebration as we give thanks for our Kirk Family YMCA community! Bring a side dish to share and we’ll supply the main dish and drinks. Member Appreciation Week Pot Luck Sep 21 W 12:00-1:00pm M: FREE KFY Thanksgiving Pot Luck Nov 16 W 12:00-1:00pm M: FREE KFY NEW KIRK FAMILY YMCA COFFEE CORNER Coming in September the new Coffee Community area! Join us MonSat. from opening until 10 a.m. as we share a cup of coffee and events of the day.
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.
2 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
Presented by the YMCA & the Greek Festival | Roanoke, VA | 9.17.16
HALF MARATHON FULL FESTIVAL Go Greek this fall as the YMCA and the Roanoke Greek Festival present the second annual MIKRO HALF MARATHON! This 13.1 mile race will begin and end at The Greek Festival located at Holy Trinity Greek Orthodox Church. The MIKRO Marathon will be an out and back race that has challenging hills and great views of the Blue Ridge Mountains. The event concludes with great post-race GREEK food and an awards ceremony.
REGISTER: www.mikromarathon.com
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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HEALTH, WELL-BEING & FITNESS DIABETES PREVENTION PROGRAM AGES 18+ The YMCA’s Diabetes Prevention Program is a one-year, communitybased program where participants work in small groups with a trained Lifestyle Coach to set small, measurable goals to reduce risk for type 2 diabetes. Participants must meet program criteria to register. Fall session are available at the Salem Family YMCA and Roanoke. See the Welcome Desk for details. TRX DEMOS PROGRAM AGES 15+ Get an introduction and familiarize yourself with the fundamentals of the TRX (Total body Resistance Xerciser) straps. This free one hour class will be held twice per month. Introduction to TRX is open to anyone who wants to learn. It will be overseen by a Certified TRX Instructor. Check Welcome Desk for days & times M: Free KFY/SFY TRX BOOTCAMP 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. Class size is limited. Sep 20-Oct 28 T & F 5:15-6:15am M: $45 / NM: $99 SFY Sep 19-Oct 26 M & W 6:00-7:00pm M: $45 / NM: $99 SFY Sep 20-Oct 27 T & Th 10:30-11:30am M: $45 / NM: $99 SFY Sep 20-Oct 27 T & Th 6:00-7:00pm M: $45 / NM: $99 SFY Sep 20-Oct 28 4-DAY OPTION M: $65 / NM: $110 SFY
WOMEN’S SELF DEFENSE AGES 15+ Learn tools to protect yourself! This 4-week beginner 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 Instructors James Murphy & Mike Wheeler. STEP ONE Sep 12-Oct 5 M & W 6:00-7:00pm M: $30 / NM: $75 KFY Oct 10- Nov 1 M &T 7:00-8:00pm M: $30 / NM: $75 SFY STEP TWO Sep 12-Oct 5 M & W :00-8:00pm M: $30 / NM: $75 KFY ENHANCE FITNESS AGES 18+ Enhance Fitness is a low-cost, low-impact exercise program especially designed for older adults and those with chronic diseases. This 16 week program will increase strength, boost activity levels and elevate mood. Sep 19-Jan 6 M,W,F 11:15-12:15 M: $20 / NM: $60 SFY MINDFULNESS 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 self-awareness. Taught by YogaFit certified meditation and mindfulness instructor Sarah Hale. Sep 28-Nov 16 W 6:45-7:45pm M: $35 / NM: $45 KFY
4 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
WEIGHTLOSS BOOT CAMP AGES 15+ *Non-members receive a temporary membership for all boot camps. This six week Weight-loss Boot Camp is designed to help you start the fall season off right and get you back on track. Join us for one hour of interval and circuit training. Each session is geared towards beginner and intermediate exercisers. Measurements and fitness testing can be performed at the beginning and end per your request. M: $45 / NM: $99 KFY Oct 4-Nov 10 T & Th 6:30-7:30pm HOLIDAY SURVIVAL BOOT CAMP AGES 12+ *Non-members receive a temporary membership for all boot camps. During the holidays, we all find it challenging to resist the treats around the house! This Boot Camp is designed to help get you through the holidays. Join us for one hour of interval and circuit training each session, geared toward any fitness level. Team meets twice weekly. Nov 29-Dec 23 T & F 5:15-6:15am M: $30 / NM: $75 SFY Nov 29-Dec 22 T & Th 10:30-11:30am M: $30 / NM: $75 SFY Nov 28-Dec 21 M & W 6:00-7:00pm M: $30 / NM: $75 SFY Nov 29-Dec 22 T & Th 6:00-7:00pm M: $30 / NM: $75 SFY Nov 28-Dec 23 4-DAY OPTION M: $45 / NM: $90 SFY
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 GROUP RATES & BULK SESSIONS 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. 5 Sessions 10 Sessions 2 people $250 ($125/person) 2 people $480 ($240/person) 3 people $345 ($115/person) 3 people $660 ($220/person) 4 people $420 ($105/person) 4 people $800 ($200/person) 5 people $900 ($180/person) 5 people $475 ($95/person) PERSONAL TRAINING STARTER PACKAGE AGES 10+ 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 personal goals. 3 sessions for $99
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 Dance................................ Group Groove, Zumba, Cardio Dance, Barre Weights............................. Group Power, Power Sculpt, Body Pump Bike Riding......................... Cycle, Group Ride, Cycle Challenge Intensity............................ Weekend Warrior, Group Blast, Group Fight
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 Fall I Sep 12-Oct 6 Sep 5 Fall 2 Oct 10-Nov 3 Oct 3 Fall 3 Nov 7-Dec 8 Oct 31 T & Th Sat T & Th Sat
6:30-7:10pm 9:30-10:10am 6:30-7:10pm 9:10-9:50am
M: $42 / NM: $58 M: $21 / NM: $29 M: $42 / NM: $58 M: $21 / NM: $29
KFY KFY SFY SFY
ALL AGES PRIVATE & SEMI PRIVATE LESSONS Get a little extra attention in the water by booking private lessons at the Welcome Desk. PRIVATE LESSONS M: $80 / NM: $120 KFY/SFY 4 (30 min) lessons 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) M: $60 / NM: $88 4 (30 min) lessons 6 (30 min) lessons M: $90 / NM: $132 8 (30 min) lessons M: $120 / NM: $176
KFY/SFY KFY/SFY KFY/SFY
EARLY RISERS AGES 18+ Early Risers is a swimming program for adults with its focus being 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 AGES 15+ American Red Cross Lifeguard 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 the following prerequisites to take the class: • 300 yard swim (4 lengths front crawl; 4 lengths breaststroke; 4 lengths front crawl or breaststroke) • 2 minute treading water without using hands. • Timed 10 lb brick test. Dec 26-29 M-Th 9am-5pm M: $195/ NM: $225 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. Sep-Nov M,W,F 6:30-10:00am M: FREE KFY Sep-Nov M-F 5:30-9:50pm M: FREE KFY Sep-Nov M & W 7:30-9:00pm 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! Sep-Nov Su 1:15-3:30pm M: FREE KFY Sep-Nov T 7:00-9:15pm M: FREE SFY Sep-Nov Th 7:00-9:30pm M: FREE SFY
AGES 18+ 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. W by appointment M: FREE KFY Sep-Nov
AGES 13 AND UP AGES 6-12 WITH PARENT OR GUARDIAN Come enjoy your favorite games like ping pong, foosball and pool or use our computers to play games and stay connected. This is a great place for teens, families and adults to be in community. This area is not supervised.
AGES 13+ RACQUETBALL/HANDBALL Have some friendly competition on any one of our 4 racquetball/handball KFY courts. Call in advance for reservations. M: FREE AGES 16+ PICKLEBALL Pickleball is a racquet sport that combines elements of badminton, tennis, and table tennis. Ask Welcome Desk for dates and times. T & Th 8:30-11:00am M: FREE KFY Sep-Nov M,W,F 12:00-3:009m M: FREE KFY Sep-Nov Sep-Nov Th 6:30-8:30am M: FREE KFY Sep-Nov Th 7:00-9:00pm M: FREE KFY Sep-Nov Sa 8:00-12:00pm M: FREE KFY Sep-Nov M,W,F 9:00-11:00am M: FREE SFY
REC ROOM
Ages 13 and up Teen & Family Hours Ages 6-12 with parent/guardian M-F 3:15-8:00pm M: FREE KFY Sep-Nov Sat 8:15am-2:00pm M: FREE KFY Sep-Nov Sun 1:00-4:00pm M: FREE KFY Sep-Nov Adults Only* M-F 9:00am-1:00pm M: FREE Sep-Nov *Special Activities to come!
Ages 18+ KFY
PICKLEBALL is a great way to stay active and have FUN! Check the GYM schedule for all our gym activities.
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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MAKE A DIFFERENCE YMCA VOLUNTEER PROGRAM
What a great way to give back to your community and reconnect with your inner child. This Fall 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 SOCCER Sep 10-Oct 15 & 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 Y-SPLASH WATER SAFETY PROGRAM FOR 2ND GRADERS Aug-Nov Tuesdays, Wednesdays, Thursdays 11:30am-1:00pm Contact Keith Gaines at Kirk Family YMCA 540.342.9622
YOU’RE INVITED... SALEM FAMILY YMCA Tuesday, October 18 5:30-8:00pm FREE for everyone! Join us as we celebrate autumn in a galaxy far, far away with fun and games, Star Wars hay rides, hot cocoa, a movie on the lawn (weather permitting) and a glow in the dark pumpkin patch that is worthy of any Jedi.
8 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622