Health, Well-being & Fitness
Programs and activities that nurture a healthy spirit, mind & body
HEALTHY LIFESTYLES EXTREME BOOT CAMP *Non-members receive a temporary membership for all bootcamps. Challenge yourself with this six week Extreme Boot Camp. Shape and tone your body at your group workouts led by your personal trainer. Meets twice per week. Join us for one hour of interval and circuit training each session geared toward intermediate and advanced fitness levels. Get ready to work hard! FREE t-shirt if you finish the challenge. Jan. 9-Feb. 15 Mon. & Wed. 6:30-7:30pm M: $45 / NM: $99 Jan. 10-Feb. 16 Tue. & Thu. 10:30-11:30am M: $45 / NM: $99 Jan. 10-Feb. 16 Tue. & Thu. 6:15-7:15pm M: $45 / NM: $99 Jan. 10-Feb. 17 Tue. & Fri. 5:30-6:30am M: $45 / NM: $99 WEIGHT LOSS BOOT CAMP - LAND CHALLENGE *Non-members receive a temporary membership for all bootcamps. During the holidays, we all find it hard not to put on a few pounds. This six week Weight Loss Boot Camp is designed to help you start the New Year right, and get you back on track. Join us for one hour of interval and circuit training each session geared toward beginner and intermediate exercisers. Measurements and fitness testing performed at beginning and end. Team meets twice weekly and is led by a certified personal trainer. FREE t-shirt if you finish the challenge. Feb. 20-Mar. 28 Mon. & Wed. 6:30-7:30pm M: $45 / NM: $99 Feb. 21-Mar. 29 Tue. & Thu. 10:30-11:30am M: $45 / NM: $99 Feb. 21-Mar. 29 Tue. & Thu. 6:15-7:15pm M: $45 / NM: $99 Feb. 21-Mar. 30 Tue. & Fri. 5:30-6:30am M: $45 / NM: $99 (Prefer water exercise? See AquaticS Challenge on page 4.) BEACH BODY BOOT CAMP *Non-members receive a temporary membership for all bootcamps. Need a boost to get in shape for summer? Join this four week Beach Body Boot Camp! Shape and tone your body at your group workouts led by a certified personal trainer. Meets twice per week. FREE t-shirt if you finish the challenge. Apr. 30-May 23 Mon. & Wed. 6:30-7:30pm M: $30 / NM: $75 May 1-24 Tue. & Thu. 10:30-11:30am M: $30 / NM: $75 May 1-24 Tue. & Thu. 6:15-7:15pm M: $30 / NM: $75 May 1-25 Tue. & Fri. 5:30-6:30am M: $30 / NM: $75
NUTRITION CONSULTATION Whether you are training for a triathlon or just need help planning meals with your busy schedule, our Registered Dietitian can help by developing a personalized nutritional plan. Discover how nutrition can help you reach your wellness goals. Individual session scheduled by appointment M: $40 / NM: $60 MARATHON & HALF-MARATHON TRAINING Go the distance! Get the coaching you need to run a marathon or half marathon. Training includes a19-week training log, race singlet, Saturday practice runs, coaching and encouragement, water stations and speed workouts. Training in this session will focus on The Blue Ridge Half and Full Marathon. Dec. 17-Apr. 21 Sat. 7:00-8:00am M: $50 / NM: $65 TEEN WEIGHT TRAINING Ages12-15 This training is essential for teens who want to know how to safely perform a variety of cardio and resistance training exercises so that they are able to use the Wellness Center without direct supervision from a parent or guardian. Jan. 9 & 11 Mon & Wed 5:30-7:00pm M: $25 Jan. 16 & 18 Mon & Wed 5:30-7:00pm M: $25 Jan. 23 & 25 Mon & Wed 5:30-7:00pm M: $25 Feb. 6 & 8 Mon & Wed 5:30-7:00pm M: $25 Feb. 13 & 15 Mon & Wed 5:30-7:00pm M: $25 Feb. 20 &22 Mon & Wed 5:30-7:00pm M: $25 Mar. 12 & 14 Mon & Wed 5:30-7:00pm M: $25 Mar. 26 & 28 Mon & Wed 5:30-7:00pm M: $25 Apr. 9 & 11 Mon & Wed 5:30-7:00pm M: $25 Apr. 16 & 18 Mon & Wed 5:30-7:00pm M: $25 Apr. 23 & 25 Mon & Wed 5:30-7:00pm M: $25 May 7 & 9 Mon & Wed 5:30-7:00pm M: $25 May 26 & 28 Mon & Wed 5:30-7:00pm M: $25 YOUTH CARDIO TRAINING Ages10-11 This class is mandatory for young members who would like to workout on the cardio machines in the Wellness center with their parents. They will learn how to properly use all cardio equipment in the classes that are offered twice montly. Please see Membership Desk for details. M: FREE
Register or get more information at: Salem Family YMCA • 1126 Kime Ln., Salem, VA (540) 387-9622 or www.ymcaroanoke.org
Please see our SWIM LESSONS brochure for complete information about our on-going swim lessons for children 6 months-12 years old. ADULT SWIM LESSONS (BEGINNER TO ADVANCED) Ages 13 and up Come and learn the basics of swimming or refine your current swimming skills. Beginning swimmers will become acclimated with the water and learn basic strokes and water safety. Intermediate and advanced swimmers will build and refine each of the 6 basic strokes Winter/Spring l Jan. 3-19 Tue. & Thu. 6:00-6:40pm M: $40 / NM: $80 Jan. 7-21 Sat. 8:10-8:50am M: $20 / NM: $40 Winter/Spring ll Jan. 31-Feb. 16 Tue. & Thu. 6:00-6:40pm Feb. 11-25 Sat. 8:10-8:50am
M: $40 / NM: $80 M: $20 / NM: $40
Winter/Spring lll Feb. 28-Mar. 22 Tue. & Thu. 4:20-5:00pm Mar. 3-24 Sat. 8:10-8:50am
M: $27 / NM: $55 M: $14 / NM: $28
STROKE-O-NOMICS Ages 13 and up 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. Jan. 2 –May 23 Tue & Th 8:30-9:30am M: $50 / NM: $100
NM=non-member
Ask the front desk about discounted group rates for multiple people and multiple sessions. Come in or visit www.ymcaroanoke.org for our regular rates.
PERSONAL TRAINING SPECIALs NEW YEAR SPECIAL:
Good only from Jan. 2-23 Get these super rates on personal training sessions... INDIVIDUAL SESSIONS PARTNER SESSIONS* -------M: $210 M $400
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
All Group Exercise classes are free at the Y. Pick up schedules at the Welcome Desk.
Winter/Spring V Apr. 30-May 23 Mon. & Wed. 6:50-7:30pm M: $55/ NM: $110 May 1-24 Tue. & Thu. 4:20-5:00pm M: $55 / NM: $110 May 5-26 Sat. 8:10-8:50pm M: $28 / NM: $56
We all need the advice of an expert sometimes, as well as the personal attention that comes with a trainer or coach. Ys offer personal training to help you set and meet your specific goals in order to live healthier. Our trainers work with a variety of people: from those who are recovering from an injury all the way to elite athletes who are training for an upcoming event/ sport, and every fitness level in between. So, no matter what your fitness level, age or health goal is, we can help you.
PERSONAL TRAINING STARTER PACKAGE
The revolutionary 30-minute core workout program gets you results where it counts most!
M: $40/ NM: $80 M: $40 / NM: $80 M: $20 / NM: $40
PERSONAL TRAINING
*Partner=2 people/session
NEW in GROUP EXERCISE: Les Mills’ CXWORX
Winter/Spring IV Apr. 2-25 Mon. & Wed. 6:50-7:30pm Apr. 3-26 Tue. & Thu. 4:20-5:00pm Apr. 14-28 Sat. 8:10-8:50pm
M= Member
1 session: M: $40 / NM: $50 5 sessions: M: $170 / NM: $225 10 sessions: M: $320 / NM: $420
TRAINING & CONSULTATIONS FREE WELLNESS ORIENTATIONS Sit down with a trainer to discuss what you want out of your wellness experience at the YMCA. We’re here to help guide you in the direction you want to go. Choose from these options: Getting Started Orientation (30 minutes) Learn how to properly use the cardio and strength machines. M: FREE FitLinxx Orientations (60 minutes) Learn how to keep track and log your physical activity with our easy-to-use computer system. M: FREE
WATER ACTIVITIES
PERSONAL TRAINING EXPO Get the motivation you need to stick with those New Year’s resolutions! Meet our nationally certified Personal Trainers and discover how they can help you achieve your fitness goals! We’re doing FREE Body Fat analysis. Jan. 16 Mon 9:00 – 10:30 am M: FREE Jan. 16 Mon 5:30 – 7:00 pm M: FREE
MASTERS EARLY RISERS Ages 13 and up Early Risers is a swimming program for youth and adults with its founding principle being fun physical fitness and competition for every ability and level. 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 triathlon swims. Jan. 2 –May 23 Tue. & Th. 5:00-6:00am M: $50 / NM: $100 Jan. 2 –May 23 Tue. & Th. 6:30-7:30am M: $50 / NM: $100 (just $20 for YRVS Sea Lion Parents) WEIGHT LOSS BOOT CAMP - AquaticS Challenge During the holidays, we all find it hard not to put on a few pounds. This six week Weight Loss Boot Camp is designed to help you start the New Year right, and get you back on track. Geared toward beginner and intermediate exercisers, all workouts are held in deep and shallow water, and we welcome those comfortable in water up to 9 ft deep. Register by Sun., Feb. 19. *Nonmembers receive a temporary membership. See “WEIGHT LOSS BOOT CAMP LAND CHALLENGE” on page 2 for more details and land workouts. Feb. 22-Mar. 30 Wed. & Fri. 9:30-10:30am M: $45 / NM: $99 American Red Cross Lifeguard Training Ages 15 and up 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. Mar. 9-18 Fri 4-8pm, Sat. 9-1p, Sun. 1-5p M: $250 / NM: $300 register by Tue., Mar. 6 Apr. 9-13 Each day register by Wed., Apr. 4
10:00a-3:00p
M: $250 / NM: $300
American Red Cross Lifeguard Recertification Ages 15 and up The American Red Cross Lifeguard Recertification course tests knowledge and skills with a review and skills practice. Participants will review CPR, First Aid and water rescues as well as practice skills before testing. All participants must successfully complete all required skills tests and pass the written test with 80% or better. Those who do not successfully complete either section of the testing are required to enrollment in the full course for certification. Feb.18 Sat 9a-4p M: $150 / NM: $200 register by Wed., Feb. 15 May 5 Sat register by Wed., May 2
9a-4p
M: $150 / NM: $200
American Red Cross CPR Recertification Ages 15 and up for the Professional Rescuer The American Red Cross Lifeguard Recertification course tests knowledge and skills, with a review and skills practice. Participants will review CPR, First Aid and water rescues as well as practice skills before testing. All participants must successfully complete all required skills tests and pass the written test with 80% or better. Those who do not successfully complete either section of the testing are required to enrollment in the full course for certification. Feb. 18 Sat. 9a-2p M: $40 / NM: $65 May 5 Sat. 9a-2p M: $40 / NM: $65
Active Older Adults “AOA” Luncheons Adults 45+ are invited to join us for food, fun and fellowship. Feb. 22 Wed. 12:00-1:00p M / NM: $5 Apr. 18 Wed. 12:00-1:00p M / NM: $5
SPORTS & RECREATION
At the Y, sports and recreational activities are something special. Friendly competition (even with yourself), variety and a supportive environment mean team sports and recreation are fun again, and it makes for a healthier lifestyle and a good story or two. BASKETBALL Pick-up basketball has become an institution at the Y, and we invite you to be a part of it. Mon.-Fri. 12:00-1:00pm M: FREE Mon. & Wed. 7:00-8:45pm M: FREE VOLLEYBALL Join us in the gym for a pick-up game of volleyball. All members 13 & over welcome! No registrations required, just show up and have fun! Tue. & Th. 7:00-8:45pm M: FREE SALEM SPRINT TRI Seasoned athletes, first-timers, family groups and relay teams will enjoy the an inviting and exciting course through beautiful Salem, VA. The race begins in the Y’s indoor pool with a 300-yard snake swim, continues with a rolling and scenic 15K bike course and finishes with a 5K run. The event features special award categories for family and school relay teams. The Salem Sprint Tri is a USA Triathlon sanctioned event. Complete information and registration are available at SetUpEvents.com. Jun. 3 Sun. 8:00am-1:30pm Register online only at www.setupevents.com. Ask us about special member prices.
FAMILY TIME
Serving families has always been at the heart of the Y, that’s why we provide opportunities for every family to build stronger bonds, achieve greater work/life balance, and become more engaged in our community. 80th annual father/son & family banquet Now in its 80th year, the banquet is the YMCA’s longest, continuously running program. The event will feature music, entertainment and awards for the oldest father-son pair, the youngest son, the father with the most sons and a father-son look-alikes. Similar awards are presented to mothers and daughters. Mar. 23 Fri. 6:00-8:00pm COST; TBA INFLATABLE WEEKENDS AT THE SALEM FAMILY Y Join us for free play on the inflatable obstacle course the second Friday and Saturday of each month. Jan.-May Fri. 6:00-8:00pm M: FREE Jan.-May Sat. 9:00am-12:00pm M: FREE SWIM, SPLASH & WIBIT Take a dip and make a splash in our warm water, family-friendly pool or crank it up a notch on our water-based obstacle course. Please check our warm water pool and WIBIT schedules for open swim times. M: FREE
Register or get more information at: Salem Family YMCA • 1126 Kime Ln., Salem, VA (540) 387-9622 or www.ymcaroanoke.org
LIGHTEN UP IN THE NEW YEAR hEALTHY living PROGRAMS
SALEM FAMILY YMCA January-May 2012