Adult Winter Program Guide by YMCA of Virginia's Blue Ridge

SOMETHING FOR EVERYONE Adult Winter Program Guide Dec 2018 - Feb 2019

Registration Opens Nov 5 Register online at www.ymcavbr.org

OUR PURPOSE IS YOU

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. Volunteer for a better community! Y SPLASH Dec - Feb T,W,Th 11:30 am-1:00 pm T,Th 6:30-7:15 pm at Kirk Family Y M,W 6:00-6:45 pm at Salem Family Y Contacts for Y Splash: Kirk Family Y 540-342-9622 Salem Family Y 540-387-9622 Y AFTER SCHOOL Dec - Feb M-F Times vary between 2:00-6:00pm Contact Y After School for more information at 540-342-9622. Y TEENS Dec - Feb

T h

6:00-7:30pm

Contact Y Express at Gainsboro for more information at 540-344-9622. YOUTH SPORTS We are looking for volunteer coaches to assist with youth soccer, rookie sports, volleyball and flag football. Dec - Feb

Times Vary

Contacts for Youth Sports: Kirk Family Y 540-342-9622 Salem Family Y 540-387-9622

AMERICAN RED CROSS LIFEGUARD CERTIFICATION AGES 15+ American Red Cross lifeguard certification that will include a two year certification in CPR/AED for the professional rescuer as well as a two year certification for lifeguarding. Participants will need to pass prerequisites to take class. Please contact Aquatic Director for prerequisites.. KIRK FAMILY YMCA: Dec 27-29

10:00am-5:00pm

Dec 30

1:00-5:00pm

M$195 / NM $225 SALEM FAMILY YMCA CLASSES: Dec 20-23 10:00am-6:00pm M$195 / NM $225 PERSONAL TRAINING AGES 13+ 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. No matter your fitness level, age or health goal, we can help you. Year Round

By appointment

All Branches

*See Welcome Desk for rates

REFER A FRIEND! Refer a friend to the Y and when they join you will receive ONE FREE MONTH of membership! Not valid during promotions. Friends help keep each other motivated and make reaching goals easier and more fun! ‘

YMCA OF VIRGINIA’S BLUE RIDGE 540.527.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

GAINSBORO YMCA MEMBER BENEFITS

TEACHING KITCHEN ADULT COOKING SERIES AGES 18+ “Grandmas’s recipes” - Learn to prepare classic southern dishes, just like the ones Grandma used to! Jan 8, Feb 12, Th 6:30-8:00 pm M/NM:$20 Mar 14, Apr 11 $60 for all four sessions

VOLUNTEER GARDENING GROUP AGES 16+ The Gainsboro Garden is a community garden. Come be part of our community by joining our volunteer gardening group. Produce from our garden goes to vital community support organizations including the Rescue Mission, the Hope House and Apple Ridge Farms. Our produce also provides fresh fruit and vegetables for our youth and adult culinary programs. Jan 8 - Mar 12

9:00-11:00 am

FREE

INTERNATIONAL DANCE AND DINNER SERIES AGES 16 + Bring a friend or significant other and experience another culture from around the world! Dance instructors and chefs from the community will lead each two-part session, focusing on a different culture each session in the series. Participants begin the evening on our stage for dance instruction, followed by time spent in our teaching kitchen preparing and enjoying dishes representative of the highlighted culture. Childcare provided. Jan 11, Feb 8

7:00 - 9:00 pm M: 28/ NM:$30 per couple

WELLNESS PROGRAMS ACTIVE & AGELESS AGES 50+ This six-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. This class is held at High Street Baptist Church. Jan 10 - Mar 14

10:30-11:30 am

M/NM: $60

THE Y AT WOODLAWN AGES 50+ The YMCA Express at Gainsboro is providing dynamic functional fitness and nutrition workshops for the Woodlawn Methodist congregation and its surrounding community. Jan 8 - Mar 12

6:00-7:00 pm

GAINSBORO YMCA

M/NM:$60

540.344.9622 • 108 ORANGE AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

KIRK FAMILY YMCA MEMBER BENEFITS CHRISTMAS LUNCHEON & CANNED FOOD DRIVE Herald in the holidays with food, friends and fun! Join us for this special Christmas lunch provided by the Y and 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 17

12:30-1:30 pm

NEW YEAR BOOT CAMP AGES 15+ This six week camp is designed to help you start the new year off right and get you back on track. 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. Jan 15 - Feb 21 T & Th 6:30-7:30 pm

M: $45 / NM: $99

M: FREE

WELLNESS PROGRAMS

ENHANCE FITNESS AGES 18+ Enhance Fitness is a 16-week low impact exercise program designed to help older adults and those with chronic disease become more active, increase strength, flexibility, boost activity levels and reduce pain. Ongoing enrollment. First class starts 16-week session. Ongoing

M ,W,F 10:45 am-11:45 pm

M: FREE / NM: $90

WOMENS’ SELF DEFENSE AGES 15+ Learn to protect yourself! This six-week 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. Feb 18-Mar 27 M & W 6:45-7:45 pm

M: $45 / NM: $99

SPORTS & RECREATION 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 Dec-Feb Dec-Feb Dec-Feb

M-F 4:00-8:00 pm Sa 8:00 am-2:00 pm Su 1:00-4:00 pm

M: FREE M: FREE M: FREE

Adults Only (Ages 18+) Dec-Feb

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. Dec-Feb Dec-Feb Dec-Feb

KIRK FAMILY YMCA

M,W,F 6:30-10:00 am M-Th 5:30-9:50 pm F 5:30-8:50 pm

540.342.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

M: FREE M: FREE M: FREE

KIRK FAMILY YMCA 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. Dec-Feb Dec-Feb Dec-Feb

T & Th 8:30-11:00 am M,W,F 12:00-2:00 pm Sa 8:00 am -11:00 pm

M: FREE M: FREE M: FREE

Be on the lookout for a pickleball clinic coming soon! 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 1:00-3:30 pm M: FREE 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

DANCE ADULT HIP HOP/JAZZ AGES 15+ Explore two dance forms that engage the technique of both hiphop and jazz along with new choreography taught each week to build on previous skills. A fun class for adults to get back into the dance room. Register by Feb 4. Jan 7 - May 4

7:45-8:30 pm

M: $130 / NM:$190

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 Winter I Jan 12-Feb 2

REGISTRATION PRICES Jan 11 Sat only M: $21 / NM: $29

Winter II Feb 9-Mar 2 Feb 8 Sa 9:30-10:10 am

Sat only M: $21 / NM: $29

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

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 9:00-10:00 am M: $15/mo NM: $30/mo

EARLY RISERS AGES 18+ The early risers program is for swimmers ages 18 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

T & Th 5:00-6:00 am T & Th 6:00-7:00 am

M: $20/mo NM: $35/mo M: $20/mo NM: $35/mo

KIRK FAMILY YMCA

540.342.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCAVBR.ORG

SALEM FAMILY YMCA MEMBER BENEFITS AOA LUNCHEON AGES 55+ Enjoy a fun and delicous meal with your friends while experiencing enriching games and activities or a special presentation from local community partners! Dec 12 Feb 13

W W

12:00-1:00 pm 12:00-1:00 pm

M: $6 / NM: $6 M: $6 / NM: $6

WEIGHT LOSS BOOT CAMP AGES 12+ This six week boot camp is designed to help you start the New Year off right, and get you back 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. Measurements and fitness testing performed at beginning and end. Add Weight Loss Support and Coaching program for only $20! Jan 7-Feb14 Jan 8-Feb15 Jan 8-Feb14

M & Th 6:00-7:00 pm T & F 5:15-6:15 am T & Th 10:30-11:30 am

M: $45 / NM: $99 M: $45 / NM: $99 M: $45 / NM: $99

THROWBACK BOOT CAMP AGES 12+ Bond with teammates while you play your way to finess! This boot camp brings the FUN back to working out with an “old school” dose of competition so be sure to pull out your sweat band and Converse. Feb 19-Mar 29 T & F Feb 19-Mar 28 T & Th Feb 18-Mar 28 M & Th

5:15-6:15 am 10:30-11:30 am 6:00-7:00 pm

M: $45 / NM: $99 M: $45 / NM: $99 M: $45 / NM: $99

WELLNESS PROGRAMS WEIGHT LOSS SUPPORT & COACHING AGES 18+ Maintain, don’t gain this holiday season! Get through the holidays and beyond with balanced nutrition, exercise and support from a wellness coach and others sharing the journey. Nov 26-Dec 17 M 9:30-10:15 am Nov 26-Dec 17 M 6:00-6:45 pm

M: $35 / NM: $45 M: $35 / NM: $45

Jan 7 - Feb 11 Jan 7 - Feb 11

M: $35 / NM: $45 M: $35 / NM: $45

M 9:30-10:15 am T 6:00-6:45 pm

ENHANCE FITNESS AGES 18+ AND MEET CRITERIA Enhance Fitness is a 16-week low impact exercise program designed to help older adults and those with chronic disease become more active, increase strength, flexibility, boost activity levels and reduce pain. Ongoing enrollment. First class starts 16-week session. Ongoing

M ,W,F 11:15am - 12:15 pm

M: FREE / NM: $90

HOLIDAY SURVIVAL BOOT CAMP AGES 12+ During the holidays, we all find it challenging to resist the treats around the house! This four-week boot camp will help get you through the holidays. Join us for one hour of interval and circuit training each session, geared towards any fitness level. Nov 27-Dec 21 T & F 5:15-6:15 am Nov 27-Dec 20 T & Th 10:30-11:30 am Nov 27-Dec 20 T & Th 6:00-7:00 pm

SALEM FAMILY YMCA

M: $30 / NM: $75 M: $30 / NM: $75 M: $30 / NM: $75

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

7:30-9:00 pm

M: FREE

PICKLEBALL AGES 16+ Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Drop-Ins welcome. Dec-Feb

M,W,F

8:00-11:00 am

VOLLEYBALL Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun! Dec-Feb

T & Th 7:00-9:50 pm

540.387.9622 • 1126 KIME LANE., SALEM VA 24153 • WWW.YMCAVBR.ORG

M: FREE AGES 16+

M: FREE

SALEM FAMILY YMCA AQUATICS

TEEN/ADULT SWIM LESSONS AGES 13+ SESSIONS DATES REGISTER BY PRICES Winter I Jan 7-Feb 2 Jan 7 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29 Winter II Feb 4-Mar 2 Feb 4 M, W Sa

FAMILY FITNESS INITIATIVE

Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

6:00-6:40 pm 9:10-9:50 am

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

FIT FAMILIES FAMILY YOGA Spend healthy, happy quality time with your children doing family yoga. Feel connected with group and partner poses, and rediscover life without mobile devices and distractions. Let go and find your inner child! Jan 8 - Feb 12

6:00-6:45 pm

M: FREE NM: $5/class

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

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 M,W

5:15-6:15 am 6:30-7:30 am

SALEM FAMILY YMCA

M: $20/mo NM: $35/mo M: $20/mo NM: $35/mo

540.387.9622 • 1126 KIME LANE., SALEM VA 24153 • WWW.YMCAVBR.ORG

BOTETOURT FAMILY YMCA MEMBER BENEFITS AOA LUNCHEON AGES 55+ Enjoy a fun and delicious meal with your friends while experiencing enriching games and activities or a special presentation from local community partners! Feb 20

12:00-1:00 pm

M: $6 / NM: $6

WELLNESS PROGRAMS

MEET

OUR TEAM We look forward to meeting our members and guests over the next couple of months! Please stop by and introduce yourself!

Tricia Reynolds - Branch Executive treynolds@ymcavbr.org Marshall Fedolfi - Membership Director mfedolfi@ymcavbr.org Lisa Stauffer - Wellness Director lstauffer@ymcavbr.org NEW YEAR BOOT CAMP AGES 15+ This six week camp is designed to help you start the new year off right and get you back on track. 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.

Faron Young - Aquatics Director fyoung@ymcavbr.org Michael Wertz - Youth & Family Director mwertz@ymcavbr.org

Be on the lookout for boot camp details!

BOTETOURT FAMILY YMCA

540.966.9622 • DALEVILLE TOWN CENTER • WWW.YMCAVBR.ORG

BOTETOURT FAMILY YMCA AQUATICS TEEN/ADULT SWIM LESSONS AGES 13+ SESSIONS DATES REGISTER BY PRICES Winter I Jan 7-Feb 2 Jan 7 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29 Winter II Feb 9-Mar 2 Feb 9 M, W Sa

Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

6:00-6:40 pm 9:10-9:50 am

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

BECOME A MEMBER OF THE BOTETOURT FAMILY YMCA Y memberships will be available starting November 23, 2018. Monthly drafts will not be incurred until January 2019 when the Y opens. HOW DO I JOIN? Memberships to the Botetourt Family YMCA must be purchased in person. YMCA membership representatives will be available beginning November 5 at the Bank of Botetourt in Daleville Town Center during the following days and times: Mon, Wed, Fri: 9:00 am - 1:00 pm Tue, Th: 1:00 - 6:00 pm Sat: 9:00 am - 12:00 pm ASSOCIATION-WIDE MEMBERSHIP As a member of the Botetourt Family YMCA you also have full-access to the Kirk Family YMCA, Salem Family YMCA, Rockbridge Area YMCA and Gainsboro YMCA. As a Y member, you are also entitled to nationwide membership privileges, which allows you to use any participating YMCA whenever you travel.

BOTETOURT FAMILY YMCA

540.966.9622 • DALEVILLE TOWN CENTER • 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 at the future 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. 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 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.

DISCOVER...

WHAT YOU CAN DO AT THE Y BABIES • • • •

Enjoy supervised play time in Stay & Play Learn to feel comfortable in the water with Parent/Child Swim lessons Play in the pool with mom, dad and siblings during family swim time Kids’ Night Out at the Salem Family YMCA

2-5 YEAR OLDS • • • • • • • • • •

Enjoy supervised playtime in Stay & Play Explore Y Town Clubhouse – supervised by Y Staff Play in the pool with mom, dad and siblings during family swim time Learn the fundamentals of swimming in our beginner swim lessons Participate in our youth sports programs Join dance program Make new friends in Winter Break Camps (start at age 3) Play with us after the school day in Y After School (RCPS preschool - 5th grade) Kids Night Out at Salem and Kirk Family YMCA

6-12 YEAR OLDS • • • • • • • • • • • •

Workout in the wellness center (Youth Cardio Orientation is a prerequisite - age 10+) Youth Strength and Conditioning Expand your curiosity and learning in an enrichment program - cooking classes, crafts, etc. Play in the pool with mom, dad and siblings during family swim time Become a capable swimmer with our beginner to intermediate swim lessons Join one of our swim teams Participate in our youth sports programs Join our dance program Play in the Y Arcade – supervised by Y Staff Make new friends in Winter Break Camp Play with us after the school day in Y After School Kids Night Out at Salem and Kirk Family YMCA (ages 6-10)

TEENS • • • • • • • • • •

Exercise at the Y with a Teen memberships Attend a teen strength orientation Try a boot camp or group exercise class Join one of our swim teams Meet friends in the Teen Center Play a game of basketball with friends Lap swim or play in the family pool Join Y Teen to gain valuable skills Meet up with friends in the Y Pass program after school Become a Y volunteer to earn community service hours

ADULTS • • • • • • • • • •

Participate in a group exercise class Participate in a water aerobics classes Lap swim with early risers or masters Work with a personal trainer Workout in Wellness Center Challenge yourself in a boot camp Become a Y volunteer Enjoy quality time in coffee corner Meet new members playing a recreational sports – basketball, racquetball, pickleball Attend a cooking class

ACTIVE SENIORS • • • • • • • • • •

Gain strength in Enhance Fitness Participate in a group exercise class Participate in water aerobics classes or swim during lap swim Workout in the Wellness Center Work with a personal trainer Volunteer your time in a Y program Enjoy quality time in the coffee corner Meet new members playing a recreational sports – basketball, racquetball, pickleball Attend AOA luncheons Attend a cooking class

FAMILIES • • • • • • • • •

Parents enjoy a night out while your kids have fun at our Kids’ Night Out Parents can work out together while their children are supervised in Stay & Play Explore Y Town Play together in the Y Arcade/Clubhouse Enjoy the family pool and Wibit together Play a game of basketball Attend a Fit Families program Volunteer for your child’s youth sports program Attend the Salem Fall Festival

YMCA OF VIRGINIA’S BLUE RIDGE 540.527.9622 • 520 CHURCH AVE., ROANOKE, VA 24016 • WWW.YMCA.VBR.ORG