GET MOTIVATED
ONLINE REGISTRATION for programs is now available, Page 2
Learn about the Y’s Chronic Disease Prevention Programs, Page 5
GROUP X CHALLENGE Get Active, Earn Points, Win Prizes, Page 8
HEALTHY LIVING PROGRAMS Dec 2016 - Feb 2017 YMCA OF ROANOKE VALLEY
PROGRAM REGISTRATION BEGINS NOV 1
GROUP INTERESTS ONLINE PROGRAM REGISTRATION - NEW! As of November 1, registration for programs is available online. You can now view, sort, and register for programs all at your fingertips! • View programs by day/time • Find programs based on interest • Sort programs for your children based on age • Register and pay online • Make a donation • and much more To access the online member portal go to www.ymcaroanoke.org and select Register. ACTIVE OLDER ADULT LUNCHEONS 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 monthly luncheons. Older adults are invited to join us for food, fun and fellowship. Dec 14 Feb 8
W W
12:00-1:00pm M:$6 / NM: $6 12:00-1:00pm M:$6 / NM: $6
SFY SFY
KIRK FAMILY YMCA CHRISTMAS POTLUCK & CANNED FOOD DRIVE Herald in the holidays with friends and members. Please bring a favorite dish, casserole, salad or dessert. Help us share in the joy of the holiday season by bringing a canned food item to be donated to a local community organization. Dec 16
F
12:00-1:00pm M: FREE
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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 15
W
11:45am-1:15pm
FIRST TUESDAY COFFEE CONNECTIONS Join us the first Tuesday of every month for coffee, snacks and conversation with friends and staff. Nov 1 T 6:00-11:00am M: FREE Dec 6 T 6:00 -11:00am M: FREE Jan 3 T 6:00-11:00am M: FREE Feb 7 T 6:00-11:00am M: FREE
PRICE KEY: M= YMCA Member NM: Non-member BRANCH KEY: KFY=KIRK, SFY=SALEM, YEG=YMCA EXPRESS LEARN MORE: www.ymcaroanoke.org
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KFY KFY KFY 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
HOLIDAY POTLUCK Join fellow members to celebrate the joy of the holiday season. Please bring a favorite dish, casserole, salad or dessert to share. Dec 15
Th
7:00-8:30pm
M: FREE
YEG
GIVE A LITTLE GET A LOT 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 14-Feb 18, 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 March-May, Weekdays 11:30am-1:00pm Contact: Keith Gaines at Kirk Family YMCA 540.342.9622 Daniel Smith at Salem Family YMCA 540.387.9622
HOLIDAY HOURS CHRISTMAS EVE Close at 2:00pm
CHRISTMAS DAY Closed
NEW YEAR’S EVE Close at 6:00pm
NEW YEAR’S DAY 1:00 - 6:00pm
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 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 9-Feb15 M & W 6:00-7:00pm M: $45 / NM: $99 Jan 10-Feb 16 T & Th 10:30-11:30am M: $45 / NM: $99 Jan 10-Feb 16 T & Th 6:00-7:00pm M: $45 / NM: $99 4-DAY OPTION
SFY SFY SFY
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 10-Feb 17 T & F
5:15-6:15am
M: $45 / NM: $99
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 6-Mar 3
Fri
10:00-11:00am M:$35 / NM:$45
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SMOKING CESSATION WORKSHOP AGES 18+ Quitting is hard, but can be a bit easier if you have a plan. If you think you’re ready to quit, let us help make the journey as easy as possible. We’ll share a few simple steps you can take to put your plan into action. January 25
W
6:00-7:00pm
M: FREE
KFY
SFY
NEW YEAR’S 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.
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 15 sessions: M: $450 / NM: $570 15+ sessions M: $30 per session
-------M: $210 M $400
*Partner=2 people/session
PERSONAL TRAINING STARTER PACKAGE Available Year-round for New Clients 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 only $99!
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. All Fit Start participants will be rewarded with prizes!
KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
3
TRX BOOT CAMP AGES 12+ *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 21-Mar 31 Feb 21-Mar 30 Feb 20-Mar 29 Feb 21-Mar 30
T & F T & Th M & W T & Th
5:15-6:15am M: $45 / NM: $99 10:30-11:30am M: $45 / NM: $99 6:00-7:00pm M: $45 / NM: $99 6:00-7:00pm M: $45 / NM: $99
4-DAY OPTION
SFY SFY SFY SFY
M: $65 / NM: $110
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TRX DEMOS AGES 15+ Get an introduction to 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. Dec 6 Jan 3 Feb 7
T T T
9:00 am & 6:00pm 9:00 am & 6:00pm 9:00 am & 6:00pm
M: FREE M: FREE M: FREE
Dec 5 SFY Dec 6 Jan 16 Jan 17 Feb 13 Feb 14
M
8:30-9:30am
T M T M T
7:00-8:00pm 10:30 -11:30am 7:00-8:00pm 5:30-6:30am 6:00-7:00pm
M: FREE M: FREE M: FREE M: FREE M: FREE
KFY KFY KFY M: FREE SFY SFY SFY SFY SFY
WOMENS’ SELF DEFENSE (LEVEL ONE) AGES 15+ Learn tools to protect yourself. This course will use spirit, mind, and body to focus on scenarios and opportunities to practice handson training for self-awareness and safety. Taught by Virginia StateCertified Defensive Tactics Instructors. Feb 6-Mar 1 Feb 6-Feb 28
M & W 6:00-7:00pm M & T 7:00-8:00pm
M: $30 / NM: $75 M: $30 / NM: $75
WOMENS’ SELF DEFENSE (LEVEL TWO) AGES 15+ Ready to take things to the next level? This 4-week refresher course will build off of the scenarios that you learned from the first course. This is a hands-on training for self-awareness and safety. In order to participate, completion of a level one class is strongly recommended. Taught by Virginia State Certified Defensive Tactics Instructors. Feb 6-Mar 1
M & W 7:00-8:00 pm
M: $30 / NM: $75
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 15 sessions: M: $480 / NM: $600 *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.
15 mins
SWIM, BIKE and RUN your way to fun. Participate in each race in the series to earn bragging rights and test your fitness against athletes from the Roanoke Valley. Compete as an individual or in teams with friends and family. These events are open to anyone at least 10 years old. Proceeds from this event will go to the Y’s Annual Campaign, which ensures that those who need us the most have access to quality programs, activities, and facilities. Registration deadline is one-week prior to each event.
Sponsored by YMCA of Ronaoke Valley
Participants can swim, bike and run in order of preference. Participants are timed in each activity, instead of going a predetermined distance. Points will be awarded for the distance completed in each discipline to determine age group winners. Staggered times will begin at 8:00 am at both branches. Transition times are at your own pace. Sa Sa Sa
8:00am-12:00pm 8:00am-12:00pm 8:00am-12:00pm
KFY/SFY KFY/SFY KFY/SFY
15 mins
Sponsored by East Coasters Bike Shop
ENTRY FEE: Advance Registration M: $10 / NM: $15 (recommended to receive preferred time slots) Day-of Registration M:$15 / NM: $20 Register for all three to receive a discount!
M: $25 / NM $40
Complete all three and you will receive a FINISHER t-shirt!
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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.
Y-TRI INDOOR WINTER SERIES
January 14 February 18 March 11
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15 mins Sponsored by Run About Sports
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. How we can help? LIFESTYLE COACH. Provides small classroom instruction over 16 weekly sessions to provide education and support. You will continue to receive support for an entire year! SUPPORTIVE ENVIRONMENT. Work with others to learn how to adpot healthy habits. BIG REWARDS, SMALL STEPS. Learn strategies for eating healthier, and increasing physical activity.
BECOME MORE ACTIVE, ENERGIZED AND EMPOWERED
For more information on the Y’s Community Health Programs - Diabetes Prevention and Enhance Fitness, contact Stephanie Gillenwater. 540.387.9622 sgillenwater@ymcaroanoke.org
Enhance Fitness
Become more active, energized and empowered for independent living with Enhance Fitness. 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 Enhance Fitness 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 OFFERED AT SALEM FAMILY YMCA, KIRK FAMILY YMCA and YMCA EXPRESS AT GAINSBORO Mon, Wed & Fri mornings for 60 minutes Each 16-week session:
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 TEEN & 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: Winter 1 Winter 2 Winter 3
Dates Jan 2-Jan 28 Jan 30-Feb 25 Feb 27-Mar 25
Registration Deadline Dec 26 Jan 23 Feb 20
T & Th Sat M & W Sat
6:30-7:10pm 9:30-10:10am 6:00-6:40pm 9:10-9:50am
M: $42 / NM: $58 M: $21 / NM: $29 M: $42 / NM: $58 M: $21 / NM: $29
Year round T & Th Year round T & Th Year round T & Th Year round T & Th KFY KFY SFY SFY
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 6 (30 min) lessons 8 (30 min) lessons
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.
M: $80 / NM: $120 M: $120 / NM: $180 M: $160 / NM: $240
KFY/SFY KFY/SFY KFY/SFY
SEMI-PRIVATE LESSONS (PER PERSON) 4 (30 min) lessons M: $60 / NM: $88 6 (30 min) lessons M: $90 / NM: $132 8 (30 min) lessons M: $120 / NM: $176
KFY/SFY KFY/SFY KFY/SFY
5:10-6:10am 6:30-7:30am 5:15-6:15am 6:30- 7:30am
M: $15 / NM: $30/mo KFY M: $15 / NM: $30/mo KFY M: $15 / NM: $30/mo SFY 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
ARTHRITIS WATER EXERCISE AGES 18+ This class allows you to exercise without putting excess strain on your join ans muscles. The gentle water activities in warm water help you gain strength, flexibility and endurance. Excellent for beginning or returning exercisers, and strengthening for pre-surgery and post-surgery. M,W,F M & W F
10:30-11:15am 10:00-10:45am 11:00-11:45am
M: FREE M: FREE M: FREE
KFY SFY SFY
AMERICAN RED CROSS LIFEGUARD CERTIFICATION The American Red Cross Lifeguarding Certification includes 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 15. Dec 19-22
There are two easy payment options for Early Risers and Stroke-o-nomics: pay by monthly draft OR make a one-time payment.
M: $195/ NM: $225
SFY
M 10:00am-6:00pm T 10:00am-6:00pm W 10:00am-6:00pm Th 10:00am-6:00pm
6 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622
SPORTS & RECREATION REC ROOM AGES 13+, 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.
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.
Teen & Family Hours Dec-Feb M-F Dec-Feb Sa Dec-Feb Su
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
3:15-8:00pm M: FREE 8:15am - 2:00pm M: FREE 1:00-4:00pm M: FREE
Adults Only (Ages 18+) Dec-Feb M-F 8:15am-3:15pm M: FREE
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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 Dec-Feb Dec-Feb
M,W,F 6:30-10:00am M: FREE M-F 5:30-9:50pm M: FREE M & W 7:30-9:00pm M: FREE
NEW FAMILY ACTIVITY AREA AT KIRK FAMILY YMCA
KFY KFY SFY
Dec-Feb
W
5:30-6:30pm
M: FREE
KFY
PICKLEBALL AGES 16+ Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Dec-Feb Dec-Feb Dec-Feb Dec-Feb Dec-Feb
T & Th 8:30-11:00am M: M,W,F 12:00-3:00pm M: Th 7:00-9:45pm M: Sa 8:00am-12:00pm M: M,W,F 9:00-11:00am M:
FREE FREE FREE FREE FREE
KFY KFY KFY KFY SFY
Non-members $10 per day 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 Dec-Feb
Su 1:15-3:30pm T & Th 7:00-9:30pm
M: FREE M: FREE
KFY SFY
This new space features a Rec Room, Computer Lab, Clubhouse and Y-Arcade. Perfect for hours of fun, birthday parties and more! 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
7
GET ACTIVE
Group X Challenge Feb 13 - Apr 9 KFY, SFY & YEG
Heat things up this winter by participating in our Group X Challenge! This is an 8-week challenge where you’ll get more energy, more strength and more endurance all while building relationships and forming habits. Plus, we’ll be giving away weekly prizes! HOW DOES IT WORK? 1.) Pick up a Group X Challenge Tracker Card at the Welcome Desk or Group Exercise rooms. Whenever you attend a class, ask the instructor to initial a box on the card. You get one point per workout and you can earn up to FIVE (5) points for working out each week. Turn in your card each week and pick up another one. 2.) It’s Better Together, so we’ll be providing you with Group X Guest Passes during the challenge to earn extra points. Your guests will be allowed to experience the class for free and you will earn one (1) bonus point for each guest your bring. Earn FIVE (5) bonus points if your guest becomes a member. Make sure to return completed Guest Passes to the Welcome Desk so you get full credit! 3.) Every week there is a prize drawing. Turn in your Challenge Tracker Card or Group X Guest Pass for points that week and your name will be entered in the drawing for a weekly prize. Our prizes get bigger with each week, and as long as you keep participating, you can win a weekly prize! 4.) The grand prize is awarded to the member with the highest number of total points at the end of the Group X Challenge. Must be a member of the YMCA of Roanoke Valley to win.
“This competition was a win-win. It helped me meet my fitness goals by attending awesome classes, I got to spend time with friends, and prizes were given out for doing so! What could be better?” - Maisie Leach 2016 Participant
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, Pilates, Arthritis Exercise A mind/body experience......................... Body Flow, Group Centergy, Yoga, Pilates, Barre Above Dance................................ Group Groove, Zumba, Cardio Jam, Barre Resistance......................... Group Power, Power Sculpt, Body Pump, Group Active Cycle................................. Cycle, Group Ride Intensity............................ Weekend Warrior, Group Blast, Body Blast, RIPPED
8 KIRK FAMILY YMCA | 540.342.9622 • SALEM FAMILY YMCA | 540.387.9622 • YMCA EXPRESS AT GAINSBORO | 540.344.9622