LET’S GET MOVING Adult Fall Program Guide Sep - Nov 2019
Registration Opens August 1 Register online at www.ymcavbr.org
YMCA OF VIRGINIA’S BLUE RIDGE YMCA VOLUNTEER OPPORTUNITIES Give back to your community and reconnect with your inner child. This fall, the YMCA has a variety of volunteer opportunities from coaches for our Preschool and Youth Sports programs to Y Splash, our water safety outreach program for 2nd graders. We are also in need of volunteers for our Salem Family YMCA Fall Festival, coming up on October 15th! Y SPLASH Sep - May T,W,Th Times vary by branch Y AFTER SCHOOL Sep - May M-F Times vary between 2:00-6:00pm Y TEENS Sep - May
T h
6:00-7:30pm at Y Express at Gainsboro
YOUTH SPORTS We are looking for volunteer coaches to assist with youth soccer, rookie sports, volleyball and flag football. Sep - Nov
Sa
Times Vary
OUR PURPOSE IS YOU MEMBERSHIP APPRECIATION WEEK November 11 - 16
Join us as we celebrate YOU during Membership Appreciation Week. Be on the lookout for details on daily activities.
LEARN TO SAVE A LIFE
AGES 15+
American Red Cross First Aid, CPR and AED certification courses are designed to give you the confidence to respond to an emergency situation with skills that can save a life. Must register by the Friday preceding the scheduled class date and complete online course component before arriving to class. YMCA EXPRESS AT GAINSBORO CLASSES: Sep 18, Oct 16, Nov 20
W
M: $65/ NM: $75
1:00-3:00pm or 6:30-8:30pm- Both time slots offered for each date.
Call your local YMCA of Virginia’s Blue Ridge branch for more volunteer information and to sign up! Kirk Family YMCA Salem Family YMCA Botetourt Family YMCA Y Express at Gainsboro
540-342-9622 540-387-9622 540-966-9622 540-334-9622
REFER A FRIEND! Refer a friend to the YMCA and when they join you will receive ONE FREE MONTH of membership*! Friends help keep one another motivated, which makes reaching health goals easier and more fun! *Please see Membership Desk for restrictions and details
MEMBER
APPRECIATION WEEK Join us as we celebrate YOU during Member Appreciation Week! Be on the lookout for details on daily activities.
DATE
YMCA OF VIRGINIA’S BLUE RIDGE 540.527.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG
GAINSBORO YMCA MEMBERSHIP BENEFITS PAINT NIGHT
TEACHING KITCHEN AGES 18+
Enjoy an evening of discovering your inner artist as you sip herbal tea, indulge in healthy nibbles and create a gallery- worthy work of art! We will be using acrylic pant to create a Starry-Starry Roanoke Masterpiece! Sep 28
S
5:00-7:00 pm
M:$12/NM:$15
LET’S GET
CREATIVE!
ADULT COOKING SERIES
AGES 18+
Garlic- In The Kitchen 101 Across the ages garlic has been central to cooking, medicine, mythology, religion and literature. Join us to explore garlic in its many incarnations. We’ll eat it raw in foods, roast it and turn it into powder! Sep 12
Sep 21
ACTIVE AND AGELESS AT HIGH STREET AGES 21+ This 12-week program aims to help participants perform the activities of daily life more easily and without injuries. Classes incorporate functional fitness moves along with strength, core and balance work. Th
10:30-11:30am
M/NM: $60
THE YMCA AT WOODLAWN AGES 50+ The YMCA Express at Gainsboro is providing dynamic functional fitness and nutrition workshops for the Woodlawn Methodist congregation and surrounding community. Sep 17-Dec 3
T
6:00-7:00pm
M: Free
M/NM: $60
S
12:00-1:30pm
M: Free
Onion Soup French Onion Soup is a most loved cool weather treat. We’ll make and eat French Onion Soup as it was created, then we will make French Onion Soup Sandwiches! Oct 10
Th
6:00-7:30pm
M: Free
Sweet Potato Dreams They are incredibly good for you, but too often the benefits of sweet potatoes are drowned in a sea of sugar and butter. We will cook some alternatives that are better tasting, as well as better for you! With Thanksgiving right around the corner, you’ll love these options for your family meal. Nov 14
GAINSBORO YMCA
6:00-7:30pm
Garlic- In The Garden 102 Fall is garlic planting time! Join us to learn how to plant, cultivate, harvest, cure and store. Best of all, we will give you some seed garlic to start your own garlic in a pot or a plot!
WELLNESS PROGRAMS
Sep 5-Nov 21
Th
Th
6:00-7:30pm
540.344.9622 • 108 ORANGE AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG
M: Free
KIRK FAMILY YMCA WELLNESS PROGRAMS
SPORTS & RECREATION
WOMEN’S SELF DEFENSE AGES 12+ Learn tools to protect yourself! This six-week course will us spirit, mind and body to focus on scenarios and opportunities to practice hands-on training for self-awareness and safety. This course is led by Virginia State Certified Defense Tactics instructors. Sep 9-Oct 10 M&W 6:45-7:45pm M: $45/NM: $99 FALL BOOT CAMP AGES 12+ This six-week camp is designed to keep you active and fit! Join us for one hour of interval and circuit training geared toward beginner and intermediate exercisers. Measurements and fitness testing performed at beginning and end. Session One: Sep 30- Nov 7
T & Th
6:30-7:30pm
M: $45 /NM: $99
T & Th
6:30-7:30pm
M: $45/ NM: $99
Session Two: Nov 11-Dec 19
MINDFULNESS AND MEDITATION AGES 15+ Mindfulness is a practice of being aware of your thoughts, sensations and emotion in each moment. As a participant in this eight-week Mindfuless Stress Reduction Group, you will learn about and practice mindfulness techniques designed to reduce stress and increase selfawareness. Oct 2-Nov 6
W
6:45-7:45pm
M: $35/ NM: $45
NEW GROUP EXERCISE CLASSES! MixxedFit This people-inspired fitness program combines explosive dance movements with bodyweight toning. This group exercise class incorporates different elements all of which are designed to tone, strengthen and increase endurance.
Zumba Gold Zumba Gold builds cardiovascular health by challenging the heart and working the hips, legs, and arms with dance moves. Zumba Gold is designed to be approachable by all populations, regardless of fitness level.
KIRK FAMILY YMCA
RACQUETBALL/HANDBALL AGES 13+ Have some friendly competition on any one of our 4 racquetball/handball courts. Call 24 hours in advance for reservations. Year round
M: FREE
REC ROOM 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. Teen & Family Hours Ages 18+ | Ages 6-12 must be accompanied by a parent/guardian Sep-Nov Sep-Nov Sep-Nov
M-F 3:30-8:00 pm Sa 8:15 am-2:00 pm Su 1:00-4:00 pm
M: FREE M: FREE M: FREE
Adults Only (Ages 18+) Sep-Nov M-F 8:15 am-3:15 pm
M: FREE
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 Sep-Nov Sep-Nov
M,W,F 6:30-10:00 am M-Th 5:30-9:50 pm F 5:30-8:50 pm
M: FREE M: FREE M: FREE
PICKLEBALL AGES 16+ Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Ask the Welcome Desk for dates and times. Sep-Nov Sep-Nov Sep-Nov
T & Th 8:30-11:00 am MWF 11:30am-2:30 pm Sa 8:00 -11:00 am
M: FREE M: FREE M: FREE
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
1:00-3:30 pm
540.342.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG
M: FREE
KIRK FAMILY YMCA AQUATICS
AQUATICS 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
TEEN/ADULT SWIM LESSONS AGES 13+ 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
Fall I
Sep 9-Oct 5
Fall II
Oct 7-Nov 2
Fall III
Nov 4-Dec 7*
PRICES Sat only M: $21 / NM: $29
T & Th 9:00-10:00 am M: $15/mo NM: $30/mo
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 at either Master Swimming level, summer swim leagues or for triatholons. Year round
T,Th
5:10-6:10 am
M: $20/mo NM: $35/mo
Year round
T,Th
6:30-7:30 am
M: $20/mo NM: $35/mo
Sat only M: $21 / NM: $29 Sat only M: $21 / NM: $29
*No lessons the week of Thanksgiving (November 24th-30th)
Saturday Lessons 9:30-10:10 am PRIVATE & SEMI PRIVATE LESSONS AGES 3+ 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
M: $80 / NM: $120 M: $120 / NM: $180 M: $160 / NM: $240
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
FIND YOUR FIT
DOWNLOAD THE NEW Y APP TODAY! Check Schedules. Track Progress. Log Workouts. Set Goals. Check In. Participate In Challenges.
KIRK FAMILY YMCA
540.342.9622 • 520 CHURCH AVE, ROANOKE, VA 24016 • WWW.YMCAVBR.ORG
SALEM FAMILY YMCA MEMBER BENEFITS
WELLNESS
AOA LUNCHEON AGES 55+ Enjoy a fun, friendly meal with your friends while experiencing enriching games and activities or a special presentation from local community partners! Our November 13th AOA Luncheon is one of our biggest events of the year! Please join us as we celebrate and give thanks for all of the wonderful friends and opportunities the YMCA has provided us! Sep 11 Oct 9 Nov 13
W W W
12:00-1:00 pm 12:00-1:00 pm 12:00-1:00 pm
M: $6 / NM: $6 M: $6 / NM: $6 FREE!
BETTER BACKS AND BALANCE AGES 18+ This six-week program will focus exclusively on strengthening back muscles for better posture, strength and improving balance for fall prevention. A variety of equipment will be used; sessions are short to make it easy for participants to fit in with the rest of their schedules! Sep 3- Oct 11 T & F
10:00-10:30 am
M: $25 / NM: $50
WEIGHT LOSS BOOT CAMP AGES 15+ This six-week boot camp is designed to help you kick the fall season off right and keep you on track. Join us for goal setting and weight checks, followed by 45-minutes of interval training each session. Geared toward beginner to intermediate exercisers. Meets twice per week.
SPORTS AND 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 Sep-Nov
M & W 7:30-9:00 pm Sun 3:30-5:45 pm
M: FREE M: FREE
PICKLEBALL AGES 16+ Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Drop-Ins welcome. Sep-Nov
MWF
8:00-11:00 am
M: FREE
VOLLEYBALL AGES 16+ Join us in the gym for pick-up games of volleyball. No registration required, just show up and have fun! Sep-Nov
T & Th 7:00-9:50 pm
M: FREE
Sep 17-Oct 24 T & F 5:15-6:15 am Sep 17-Oct 24 T & Th 10:30-11:30 am Sep 17-Oct 25 T & Th 6:00-7:00 pm
M: $45 / NM: $99 M: $45 / NM: $99 M: $45 / NM: $99
FALL BOOT CAMP AGES 12+ You are on a roll...why stop now? This four-week boot camp is designed to help lead up to the holidays. Join us for one hour of interval training each session, geared toward any fitness level. Teams meet twice weekly. Oct 29-Nov 22 T & F Oct 29-Nov 21 T & Th
5:15-6:15 am 10:30-11:30 am
M: $30 / NM: $75 M: $30 / NM: $75
First Fridays Enjoy our Donut Wall in the Coffee Corner on the FIRST FRIDAY morning of every month while playing table games and socializing with friends! Community partners will make guest appearances during select First Fridays. This is available to our active older adults and guests from 11:15am-12:15pm. We also invite our members to bring a guest for free the First Friday of every month!
SALEM FAMILY YMCA
540.387.9622 • 1126 KIME LANE, SALEM VA 24153 • WWW.YMCAVBR.ORG
SALEM FAMILY YMCA AQUATICS TEEN/ADULT SWIM LESSONS AGES 13+ 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 Fall I Sep 3-Oct 5
PRICES Mon & Wed: M: $42 / NM: $58 Sat only M: $21 / NM: $29
Fall II Oct 7-Nov 2
Mon & Wed: M: $42 / NM: $58 Sat only M: $21 / NM: $29
Fall III Nov 4-Dec 7
Mon & Wed: M: $42 / NM: $58 Sat only M: $21 / NM: $29
M, W Sa
6:00-6:40 pm 9:10-9:50 am
*No lessons the week of Thanksgiving (November 24th-30th)
HEALTHY LIVING STARTS HERE EARLY RISERS AGES 19+ The early risers program is for swimmers ages 19 and older who have had some sort of competitive swimming experience. Come get your day started with an awesome swimming workout. Participants are encouraged to participate in outside races as well. Year round Year round
M &W 5:00-6:00 am M & W 6:00-7:00 am
M: $20/mo NM: $35/mo M: $20/mo NM: $35/mo
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
M: $80 / NM: $120 M: $120 / NM: $180 M: $160 / NM: $240
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
SALEM FAMILY YMCA
540.387.9622 • 1126 KIME LANE, SALEM VA 24153 • WWW.YMCAVBR.ORG
BOTETOURT FAMILY YMCA MEMBER BENEFITS AOA LUNCHEON AGES 55+ Enjoy a fun, friendly meal with your friends while experiencing enriching games and activities or a special presentation from local community partners! Sep 19 Oct 17 Nov 21
Th Th Th
12:00-1:00 pm 12:00-1:00 pm 12:00-1:00 pm
M: $6 / NM: $6 M: $6 / NM: $6 FREE!
WELLNESS WEIGHT LOSS SUPPORT AND COACHING AGES 15+ Join us for goal setting and weight checks. Learn how to plan meals with balanced nutrition, receive support from a wellness coach and others sharing the journey! This also includes a 30 minute circuit training. Sep 17- Oct 22 T
5:30 - 6:15 pm
ADULT SPORT & REC
M: $35/ NM: $45
SELF DEFENSE CLASS AGES 15+ One-day class to focus on scenario and opportunities to practice hands on training for self-awareness and safety. The class is taught by experienced Virginia State Self Defense Tactics instructors. Sep 28
S
9:00 am - 12:00 pm M: $30/ NM: $99
MX4 SMALL GROUP TRAINING AGES 15+ Six- week program working with a coach in a small group setting to improve cardiovascular fitness, power, strength and endurance. Aug 20- Sep 26 Sep 3- Oct 10 Oct 1- Nov 7 Oct 15- Nov 21
T & Th T & Th T & Th T & Th
6:00 - 6:45 pm 5:30- 6:00 am 6:00- 6:45 pm 5:30- 6:00 am
M: $45/ NM: $99 M: $45/ NM: $99 M: $45/ NM: $99 M: $45/ NM: $99
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. Please check www.ymcavbr.org for open gym times. May-Aug May-Aug
M T & Th
5:30-7:30 am 7:30-9:00 pm
M: FREE M: FREE
PICKLEBALL AGES 16+ Pickleball is a racket sport which combines elements of badminton, tennis, and table tennis. Drop-Ins welcome. May-Aug
M,W,F
8:00-11:00 am
M: FREE
VOLLEYBALL AGES 16+ Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun! ( 6:30-7:30pm for teens ages 12-15, 7:30-9:30pm for adults) May-Aug May-Aug
BOTETOURT FAMILY YMCA
W W
6:30-7:30pm 7:30-9:30pm
M: FREE M: FREE
540.966.9622 • 115 SHENANDOAH AVE., DALEVILLE VA 24083 • WWW.YMCAVBR.ORG
BOTETOURT FAMILY YMCA AQUATICS TEEN/ADULT SWIM LESSONS AGES 13+ 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 Fall I Sep 9-Oct 5
PRICES Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29
Fall II Oct 7-Nov 2
Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29
Fall III Nov 4-Dec 7
Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29
M & W Sa
6:00-6:40 pm 9:10-9:50 am
WE WANT TO HEAR FROM YOU! Would you be interested in participating in an Early Risers program designed for swimmers with some competitive swimming experience? Send an email over to our Aquatics Director, Faron Young (fyoung@ymcavbr.org) expressing interests! We look forward to bringing more adult aquatic programming to the Botetourt Family YMCA!
GROUP WATER FITNESS Exercise in our Family Pool or Lap Pool!
BOTETOURT FAMILY YMCA
540.966.9622 • 115 SHENANDOAH AVE., DALEVILLE VA 24083 • WWW.YMCAVBR.ORG
FIND YOUR FIT
GROUP EXERCISE CLASSES
LES MILLS™ group fitness classes mix the hottest music with cutting-edge exercise science that will make you fall in love with fitness. Our LES MILLS™ programs challenge participants to put aside whatever else is happening, and lose themselves for an hour in one of our popular group fitness classes. LES MILLS™ classes are offered at the Kirk Family YMCA, Salem Family YMCA, Rockbridge Area YMCA and the Botetourt Family YMCA. Classes vary by location. Visit our website to view branch schedules.
LES MILLSTM CLASSES BODYFLOW™
DESCRIPTION
EXERCISE
A blend of yoga, Tai Chi, and Pilates that builds flexibility and strength, and leaves you feeling calm and centered.
Yoga, Pilates, flexibility
BODYPUMP™
The world’s fastest way to get in shape! A barbell class that challenges every major muscle. Must be 12 years or older to participate.
Barbell strength training
BODYSTEP™
Burn calories and enjoy the moves! Caters to all fitness levels. Adjust intensity of the workout by raising or lowering the height of your step.
Step based cardio
BODYCOMBAT™
Martial arts moves with powerful punching and kicking sequences – kick your metabolism up!
Martial Arts based cardio
CXWORX™
The revolutionary 30-minute core workout program that gets you a tight and toned core!
Core strength training
RPM™
Ride to the rhythm through hills, flats, mountain peaks, speed work and intervals.
Cardio cycling indoors
SH’BAM™
A fun-loving, insanely addictive dance workout in an ego-free zone – no dance experience required! Just bring a playful attitude and your smile!
Cardio dance
FREESTYLE CLASSES All branches offer a variety of freestyle classes to include: Zumba®, Cycle, Yoga, Barre, Pilates, Stretching, Interval, HIIT (High Intensity Interval Training) and much more to reach all fitness levels. The Y Express at Gainsboro only offers freestyle classes. Classes vary by location.
INTENSITY
EQUIPMENT
BURN
RESULTS
Low to moderate
Yoga mat
UP TO 375 CALORIES
Increases joint flexibility, tones and shapes. Improves coordination and agility.
Moderate to high
Barbell, plates, clips, step/risers, mat
UP TO 600 CALORIES
Increases strength and endurance. Tones, shapes and helps maintain bone health.
Moderate to high
Step/risers, mat
UP TO 500 CALORIES
Increase cardio fitness, tones and shape. Improves coordination and agility.
Moderate to high
None
UP TO 650 CALORIES
Increases cardio fitness, improves muscular endurance.
Low to high
Weight plate, band, yoga mat
UP TO 300 CALORIES
Increases core strength, helps improve athletic performance. Helps prevent back pain.
Low to high
Indoor stationary bike
UP TO 650 CALORIES
Increases cardio fitness, improves muscular endurance.
Low to high
None
UP TO 500 CALORIES
Increases cardio fitness and improves coordination.
WATER AEROBICS The Kirk Family YMCA, Botetourt Family YMCA and Salem Family YMCA offer a variety of water fitness classes to include: Water Aerobics, Arthritis, Deep Water Aerobics, Aqua ZumbaÂŽ, and Hydro-Pilates. Classes vary by location.
BECOMING A BETTER YOU Personal Training Programs INDIVIDUAL TRAINING 30 MINUTE PROGRAM Prices are per person, per session.
DURATION
FEE
DURATION FEE One-Month $30/session 3-Month Program $25/session 6-Month Program $20/session
1 HOUR PROGRAM Prices are per person, per session.
DURATION
FEE
One-Month $40/session 3-Month Program $35/session 6-Month Program $30/session
PARTNER TRAINING 1 HOUR PROGRAM Prices are per person, per session.
DURATION
FEE
DURATION FEE One-Month $30/session 3-Month Program $25/session 6-Month Program $20/session Partner sessions are available for up to 5 people. Personal training for non-members is available for an additional $8 per session.
YMCA OF VIRGINIA’S BLUE RIDGE 540.527.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCA.VBR.ORG