ymca of roanoke valley 2014 winter program guide

A BRIGHTERTOMORROWSTARTS TODAY2014 Winter Program GuideYMCA OF ROANOKE VALLEY

Learn how to save a life. Lifeguarding TrainingsCPR & AED Certification

Start off the New Year right! Check out our NEW nutrition and fitness classes & New Year’s Personal Training Specials

Fight off cabin fever with dance, gymnastics, karate, basketball, cooking class and the 4th Annual Kids Marathon!

WELCOMEWe are a powerful association of men, women and

children joined together by a shared commitment to

nurture the potential of kids, promote healthy living and foster a sense of social responsibility.

We believe that lasting personal and social change

can only come about when we all work together to

invest in our kids, our health and our neighbors.

That’s why strengthening community is our cause.

Every day, we work side by side with our neighbors

in 10,000 communities to make sure that everyone,

regardless of age, income or background, has the

opportunity to learn, grow and thrive.

WHAT’S INSIDE

JOIN USMembership Benefits 4Financial Assistance 5

NEWS5th Annual Kids Marathon 6NEW! Y-Town opens in Salem 6NEW! Father’s Day 5k & Cookout 7 Father-Son & Family Banquet 7

KIRK FAMILY YMCAHours of Operation 8Amenities 8-9

YOUTH DEVELOPMENTChild Care 10Education & Leadership 10Swim, Sports & Play 11-13

SWIM LESSONSYouth, Teen and Adult 13

HEALTHY LIVINGHealth, Well-Being & Fitness 14-15Personal Training 15Group Interests 15 Sports & Recreation 15Tips to Stick with Resolutions 16-17

SALEM FAMILY YMCAHours of Operation 18Amenities 19

YOUTH DEVELOPMENTChild Care 20Education & Leadership 20Swim, Sports & Play 21

SWIM LESSONSYouth, Teen and Adult 22

HEALTHY LIVINGHealth, Well-Being & Fitness 23-25Personal Training 23Sports & Recreation 25Group Interests 25

YMCA EXPRESS AT GAINSBOROHours of Operation 26Amenities 26

HEALTHY LIVINGHealth, Well-being & Fitness 27

ALSO AT THE YYMCA MAGIC PLACE 28-29YMCA Parties 30-31Register for Programs 32

4 YMCA OF ROANOKE VALLEY | www.ymcaroanoke.org

JOIN US!

When you become a member of the Y, you not only strengthen yourself—you strengthen our community. There are so many ways you can use your membership, and there’s no limit to the positive impact you can make on your own life and on the lives of others. Enjoy your health, engage with your friends and neighbors and give back to those in need. Join the Y today. It might just change your life.

THERE ARE SO MANY GREAT REASONS TO JOIN THE Y, INCLUDING:

FREE GROuP ExERCISE CLASSESWith your membership, you can choose from hundreds of exercise classes for beginners up to the fitness enthusiast. Our Ys offer traditional aerobics, yoga, pilates, cycle and many other group exercise classes, including ZuMBA®, Les Mills and BTS/MOSSA, all taught in a fun, welcoming environment. In addition to the group exercise classes, our trained wellness staff can help design a fitness program that meets your individual needs.

A PART OF OuR FAMILYSometimes you want to go where everybody knows your name, and at the Y, we consider you part of our family. Whether its an extra special greeting on your birthday or special rates on all Y programs and services, you’ll feel right at home at the YMCA.

FAMILY FRIENDLY PROGRAMSFamily fun doesn’t have to break the bank. Join us for free play time in our Y-Arcade or Y-Town, on our inflatables and in our family-friendly pool. Members also receive discounts on Magic Place afterschool care, day camp, sports and other programs for children and families.

STRENGTH AND CARDIO EquIPMENTEach Y has a variety of strength and cardio equipment for members. Whether you prefer running on a treadmill, cycling beside a friend, reading while on an elliptical trainer, lifting free weights or using strength training equipment, you can do it at the YMCA.

quALITY CHILD CAREWe provide quality child care in our Child Watch while you’re working out or participating in other Y activities for up to two hours per day. If you’re looking for afterschool care, we offer that too. Check out the Y’s Magic Place for elementary afterschool care and Y Pass for afterschool care for Andrew Lewis middle schoolers.

SWIMMING AND WATER ACTIvITIESAll of our facilities have year-round indoor pools that offer recreational swim and water aerobic activities. Certified lifeguards staff our pools, and our swim lessons are taught by trained instructors.

5www.ymcaroanoke.org | YMCA OF ROANOKE VALLEY

ACCESS TO YS ACROSS THE COuNTRYWhen you join the YMCA of Roanoke valley, you have access to our three Roanoke valley branches AND full use of regional YMCA facilities in Bedford, Franklin County, and Smith Mountain Lake. Your membership also enrolls you in the YMCA’s A.W.A.Y. program, meaning you are Always Welcome At YMCAs! Present your member ID card at YMCAs outside our association while traveling to reap the rewards. If you are planning a trip, we’ll gladly call ahead to confirm guest policies in that area.

NO CONTRACTS At the YMCA, there are no contracts for the length of your membership. If you need to cancel just give us a 30-day written notice.

FINANCIAL ASSISTANCEAt the Y, we believe that our community will grow stronger when everyone has the opportunity to live healthier. That’s why the Y welcomes people of all ages, races, ethnicities, religions, abilities and financial circumstances. Programs and branches embrace diversity, reflecting the needs of our community. We offer financial help to qualified members thanks to the generosity of YMCA donors.

WANT TO JOIN?Come on in and talk with our Welcome Center staff at the Y nearest you. We’ll give you a tour and explain the programs and services that are right for you.

YMCA EXPRESS at Gainsboro

108 Orange Ave., Roanoke

(540) 344-9622

Kirk Family YMCA

520 Church Ave., Roanoke

(540) 342-9622

vALLEYWIDE MEMBERSHIP - ENJOY ALL THREE BRANCHES

TYPE ONE-TIME MONTHLY JOINING FEE DRAFT

Household $50 $80

Senior Household (70 yrs+) $50 $73

Individual $35 $52

Senior Individual (70 yrs+) $35 $48

Full-time College Student $25 $50

Teen (13-19 yrs.) $25 $30

Children (0-12 yrs.) $25 $21

YMCA ExPRESS AT GAINSBORO

TYPE ONE-TIME MONTHLY JOINING FEE DRAFT

Express $20 $10

ExpressPLuS Individual $20 $29

ExpressPLuS Household $25 $46

Salem Family YMCA

1126 Kime Ln., Salem

(540) 387-9622

YMCA Magic Place

108 Orange Ave., Roanoke

(540) 342-2332

Sign up in January and we’ll waive your joining fee. That’s like money in the bank!


5TH ANNUAL YMCA KIDS MARATHONREGISTRATION NOW OPEN!The YMCA Kids Marathon is a great way to stay active and have fun! Here’s how it works: kids complete 25.2 miles with friends and family now through April 19. They don’t just have to run, they can walk, hop, skip, roller blade or swim their way there--anything that keeps them moving.

Then, on April 26, we’ll all come together to run the final mile. The young marathoners will begin at the Kirk Family YMCA, thread through the streets of downtown Roanoke, and finish behind the Taubman Museum of Art. The young marathoners will cross the same finish line as the elite athletes participating in the Blue Ridge Marathon later that morning. YMCA staff and volunteers will be on hand race day to guide and cheer on the marathoners through the closed streets in downtown Roanoke.

NEW! A PLAYGROUND FOR THE IMAGINATION This January, get ready to take a journey to Y-Town, the Salem Family YMCA’s newest addition, complete with a grocery store, a house with a deck for grilling, a city park and continuously changing areas to explore.

While children ages 2-8 are playing, pretending and using their imaginations, they’re also developing critical problem solving and critical thinking skills, generating creativity and begin a life-long love of learning.


THE YMCA FATHER’S DAY 5K & COOKOUTThe YMCA of Roanoke valley proudly presents our 1st annual FATHER’S DAY 5k & COOKOuT on Saturday, June 14. The event will feature a 5k, a one mile fun run and a cookout, and serves as a great opportunity to celebrate the important men in our lives. Whether they are fathers, grandfathers, uncles, brothers or mentors, these special men teach us important lessons and serve as guides throughout our lives.

YMCA of Roanoke valley’s President and CEO Mark Johnson said, “The YMCA’s FATHER’S DAY 5k & COOKOuT is all about our focus on healthy living and youth development. Our goal is to bring the community together for a day of family fun and fitness to celebrate Father’s Day.”

The race acts as a fundraiser to support the YMCA’s Safe Kids campaign that has a mission to keep kids “Safe in the pool and safe after school.”

THE YMCA FATHER-SON & FAMILY BANqUETNow in its 82nd year, The Father/Son & Family Banquet is the YMCA of Roanoke valley’s longest, continuously running program. This annual event is not only a long-standing tradition celebrating families; it is also an event that showcases the YMCA’s role in Roanoke history.

The first Father/Son Banquet was initiated in 1932 by L.A. Lee, the first director of the William A. Hunton Branch YMCA. The Hunton Y was Roanoke’s YMCA for African Americans, and as such, the first banquets were attended only by black residents. Just 10 or so boys and a few fathers came to the first banquet, according to 92-year-old Al Holland, who attended the first event, and nearly every event since. The banquet was held upstairs in the dining room at the Dumas Hotel in Roanoke, and LA. Lee said a few morally instructive words.

The banquet, which began as a Hunton Y tradition, has evolved over the years—opening its doors to all races and welcoming mothers and daughters. From its humble beginnings with just a dozen or so in attendance, the Father/Son & Family event is now attended by more than 300 people each year, including Roanoke City officials. The event has featured key note speakers, music and entertainment by local churches and youth groups. The whole family is invited to take part in this annual event which celebrates and honors the unique bond forged between fathers and sons.

8 KIRK FAMILY YMCA | 540.342.9622 | www.ymcaroanoke.org

KIRK FAMILY YMCA ALWAYS HERE FOR YOu520 Church Ave.Roanoke, vA 24016Phone: 540-342-9622Fax: 540-342-4754 OuR HOuRS OF OPERATIONMon-Thu: 5:00am-10:00pmFri: 5:00am-9:00pmSat: 7:30am-6:00pmSun: 1:00-6:00pm

BuILDING A STRONGER COMMuNITY The Y is a cause-driven organization that is for youth development, for healthy living and for social responsibility. That’s because a strong community can only be achieved when we invest in our kids, our health and our neighbors.

FOR YOUTH DEVELOPMENT

CHILD WATCHChild Watch provides supervision and activities for YMCA members’ children from 6-weeks to 12-years-old so that they may participate in other Y activities. Our Child Watch providers promote caring, honesty, respect and responsibility in a safe, friendly environment.HOuRSMon-Fri: 8:15am-1:15pm 3:00-8:00 pm Sat: 8:15am-2:00 pm Sun: 1:00-4:00 pm

Y-ARCADEOur interactive gaming and exercise arcade offers dancing and bike riding to wall climbing and gaming where you are the controller! Get ready to play hard and laugh loud.Mon-Fri 4:00-7:00 pm Sat 10:00am-2:00 pm Sun 1:00-4:00 pm

CYBERLOuNGE The Cyber Lounge is a great place for youth and teens to hang out, do homework and participate in fun activities. Monitored hours are:Mon-Fri 5:00-8:00 pm Sat 9:00am-12:00 pm Sun 1:00-4:00 pm

9www.ymcaroanoke.org | 540.342.9622 | KIRK FAMILY YMCA

KIRK FAMILY YMCA FOR HEALTHY LIVING

AMENITIES• State-of-the-art Wellness Center• LifeFitness/Free Motion equipment• Full circuit free weight equipment• Treadmills and elliptical machines• Recumbent, upright & Hybrid Bikes• Rowing Machines• Stairmasters• universal circuit with 10 stations

• A 25-yard heated lap pool and • A warm-water family fun pool• Gymnasium • Group cycling studio with 30 Keiser bikes• 2 Group Exercise studios • 4 Handball/Racquetball courts• Indoor walking and running track• Hot tub and saunas• Family changing rooms with private amenities.

SERvICES• FREE Wellness Orientations• FREE group exercise classes (more than 50 aerobic classes each week-including BTS programs)• FREE water aerobics• Personal Training• FREE Family Fun events• Health Screenings

FOR SOCIAL RESPONSIBILITY

• FINANCIAL ASSISTANCE: The YMCA turns no one away due to the inability to pay. Contact us to see how you qualify. • Free membership for military families• volunteer Opportunities• Handicap accessible pool, locker rooms, bathrooms and showers.FREE COMMuNITY EvENTS: Throughout the year we invite the community in to the Y to try


At the Y, we believe every child has potential, and we’re here to nurture that potential. From youth sports to academic support to leadership development, the Y helps bring out the best in kids, and they keep surprising us with all they can do.

CHILD CARE CHILDWATCH AGES 6 WEEKS-12 YEARS Child Watch provides supervision and activities for children so members can participate in other YMCA activities. Mon-Fri 8:15am-1:15pm & 3:00pm-8:00 pm M: FREE Sat 8:15am-2:00pm M: FREE Sun 1:00pm-4:00pm M: FREE

MAGIC PLACE AFTERSCHOOL CARE AGES 5-12The YMCA Magic Place is a fun, safe and supportive afterschool program that offers supervised homework help and tutoring, athletic activities, varied indoor games and projects at Roanoke City, Salem City and Botetourt County public schools. Learn more and download a registration form online at ymcaroanoke.org/ymca-magic-place.Mon-Fri afterschool-6:00pm $57+/week

PARENTS’ NIGHT OUT AGES 6 WEEKS-12 YEARSWhat a great night out for kids and parents alike! Parents can drop off their kids at the Y and enjoy an evening to themselves. Children ages 4 years and up will enjoy a meal and snack and activities such as arts and crafts, Y-Arcade, swimming, gym games and more. Register the Wednesday prior to program.Jan 10, 24 Fri 5:30-9:30pm M: $12 / NM: $24 Feb 14, 28 Fri 5:30-9:30pm M: $12 / NM: $24

EDUCATION & LEADERSHIP TEEN LEADERS CLUB AGES 12-18 The YMCA Teen Leaders’ Club provides teens with knowledge, training, communication skills and valuable teambuilding experience through volunteering in YMCA programs and in the community. The Leaders’ Club program will train teens in physical education and service learning to better serve our community and the YMCA. Leaders encourage each other to make a positive impact for present and future generations. Contact Karen Wilbourne 342-9622 ext. 3133 or [email protected] for more information on club schedule.School year M: $25

HOMESCHOOL GYMNASTICS AGES 5-12Home School Gymnastics is a great way to work physical activity, healthy living, socialization and play into your home-school curriculum. Students will get a variety of fitness and fun with gymnastics and free playtime after class in Y-Arcade. Space will be provided for families to eat lunch. Register by Dec 31.Jan 7-Feb 25 Tue 11:30am-12:30pm M: $40 / NM: $65

AMERICAN RED CROSS LIFEGUARD TRAINING AGES 15+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. Register by Feb 25. Contact Keith Gaines for more information at [email protected] or (540) 342-9622 ext. 3123.Feb 28-Mar 8 Fri-Sun 5:00-8:00pm M: $250 / NM: $300

YOUTHDEVELOPMENT

CONNECTWITH

Karen Wilbourne 540.342.9622 x. 3133 www.ymcaroanoke.orgYouth & Family Director [email protected]

Parent’s Night Out is a great night for kids and parents alike!


SWIM, SPORTS & PLAYFAMILY FUN NIGHT AGES 6 WEEKS+ Join us for crafts, games and themed activities for the whole family. The fun is free and dinner and concessions are available for small fees. Feb 7 Fri 6:00-8:30pm FREE

DANCE - COMBO 1 AGES 5-8Dancers get the best of both worlds in this class, learning both ballet and tap techniques. Students will also learn basic rhythm and tap choreography and the foundations of ballet. Register by Dec 30. Jan 6-Feb 24 Mon 6:30-7:15pm M: $45 / NM: $70

DANCE - COMBO 2 AGES 5-8Dancers get the best of both worlds in this class, learning both ballet and tap techniques. Students will also learn basic rhythm and tap choreography and the foundations of ballet. Register by Jan 4. Jan 11-Mar 1 Sat 10:30-11:15am M: $45 / NM: $70

DANCE - PRE-BALLET AGES 3-4Little ballerinas learn basic ballet skills, terminology, rhythm and coordination through creative movement and music in a supportive and fun environment. Register by Dec 30.Jan 6-Feb 24 Mon 6:00-6:30pm M: $40 / NM: $65 Jan 11-Mar 1 Sat 10:00-10:30am M: $40 / NM: $65

DANCE - CLOGGING AGES 6-12Clogging is a fast-paced rhythmic dance style that originated in the South. This style (similar to tap) uses fast footwork, formations and rhythms to entertain audiences and family alike. Register by Dec 30.Jan 6-Feb 24 Mon 7:15-8:00pm M: $ 45 / NM: $70

DANCE - SUPER COMBO AGES 5-8Intermediate dancers will learn improve their skills, techniques in tap, ballet and Jazz all in one class! will improve their dance skills, learn new techniques and just have fun expressing themselves through movement!Previous tap/ballet experience preferred. Register by Dec 31.

BEGINNERJan 7-Feb 25 Tue 6:00-7:00pm M: $50 / NM: $75 Jan 11-Mar 1 Sat 9:00-10:00am M: $50 / NM: $75

ADVANCEDJan 7-Feb 25 Tue 7:00-8:00pm M: $50 / NM: $75

DANCE - PRESCHOOL COMBO AGES 3-4Dancers get the best of both worlds in this class, learning both ballet and tap techniques. Basic exercises and movements are taught to help develop coordination and flexibility. Children may learn through skipping, hopping, galloping, ballet positions and beginning tap and jazz steps. Register by Jan 2. Jan 9-Feb 27 Th 6:00-6:45pm M: $45 / NM: $70 Jan 11-Mar 1 Sat 11:15am-12:00pm M: $45 / NM: $70

DANCE - HIP HOP AGES 6-12This upbeat class introduces young dancers to hip hop fundamentals and uses age-appropriate and non-suggestive music/movements. Take part in a high energy, fast and fun dance class. For Teen and Adult Hip Hop classes, see Healthy Living section. Register by Jan 2. Jan 9-Feb 27 Th 6:45-7:30pm M: $45 / NM: $70

YOUTH KARATE AGES 8-12Learn the basic of marital arts, focusing on respect for self and others. Instructors work with children to teach age-appropriate self-defense techniques and improve their listening skills and self-discipline. Register by Dec 31.Jan 7-Feb 25 Tue 6:00-6:45pm M: $45 / NM: $70 Jan 11-Mar 1 Sat 9:45-10:30am M: $45 / NM: $70

KIDS MARATHON AGES 5-12This non-timed, non-competitive event is an opportunity for young runners and walkers to participate in a marathon modified just for kids! Kids complete 25.2 miles on their own January-April and then finish the last mile together on race day, April 26. To help young runners, the Y provides tips on other activities kids can do to clock miles—like jump roping, rollerblading, dancing and fun runs/walks throughout the season. All participants will receive a race shirt, race number bib, finisher’s medal. Apr 26 Sat 8:00-9:30am M: $15 / NM: $20

Kids who particpate in the Kids Marathon complete the final mile of the Blue Ridge Marathon--crossing the

same finish line as the elite athletes.


GYMNASTICS PARENT AND TOT AGES 3-4Gymnastics is a fun way for you and your child to be active together. You’ll learn to assist as your child learns REAL gymnastics skills on the mini-trampoline, tumbling track, foam skill-building equipment and balance beams. Register by Jan 4.Jan 11-Mar 1 Sat 9:00-9:30am M: $40 / NM: $65

GYMNASTICS AGES 8-12Our gymnastics program follows the Y Gymnastics and uSA Gymnastics curriculum. Children learn progressively, in a safe and nurturing program that builds confidence, balance, strength and coordination. Our instructors are trained and skilled, and ready to have FuN! Register by Jan 2.

LEVEL 1 AGES 4-12Jan 9-Feb 27 Th 4:00-4:45pm M:$45 / NM: $70 Jan 11-Mar 1 Sat 9:30-10:15am M:$45 / NM: $70

LEVEL 2 AGES 5-12Jan 9-Feb 27 Th 4:45-5:45pm M:$50 / NM:$75Jan 11-Mar 1 Sat 10:15-11:15am M:$50 / NM:$75

LEVEL 3 AGES 8-12Jan 11-Mar 1 Sat 11:15am-12:15pm M: $50 / NM: $75

FENCING AGES 6+Fencing is great exercise, safe and FuN. Our instructor is a skilled, competitive fencer who teaches values and sportsmanship through warm-ups, group skills, drills and partner practice. Competition is optional. Contact Andrew Raymond for more information regarding our Fencing Club and Competition Team, 342-9622 ext. 3134 or [email protected]. Cost includes $25 equipment rental fee. Register by Jan 4.

BEGINNER Jan 11-Mar 1 Sat 1:00-2:00pm M: $75 / NM: $100

INTERMEDIATEJan 11-Mar 1 Sat 2:00-3:00pm M: $75 / NM: $100

YOU CAN’T SPELL“BIRTHDAY” WITHOUT THE Y!Here are a few waYs TO

CElEBRATE ThE Big DAY:

Y-TOWN PARTIES

POOL PARTIES

Y-ARKADE

WIBIT PARTIES

GYMNASTICS

SWIM & SLIDE PARTIES

SPORTS PARTIES

INFLATABLE PARTIES

To book a party or get more info.,

contact us at (540) 342-9622.

There’s no party like a YMCA party. Kids have a blast splashing, jumping and playing at special kid-focused parties at our Kirk and Salem Family YMCA branches. And you can enjoy a stress-free party that is coordinated by a Y Party Host who will lead activities and assist with setup, serving and clean up. Keep it simple or go to the extreme—you can personalize your own private party room as much or as little as you like.


PARENT & CHILD CLASS DAY TIMES

SKiP Sat 10:15-10:45amPARENTS & SWIMMERSAGES 6 MONTHS-3 YEARS

30-minute class M: $20 / NM: $403 classes per session

TeeN / aDULT Tue & Th 6:30-7:10pm Sat 10:15-10:55am

TEEN & ADULT CLASS DAY TIMES AgES 13+Learn the basics or refine your skills.

40-minute classWeekdays: M: $44 / NM: $886 classes per session

Saturdays: M: $22 / NM: $443 classes per session

SESSIONS AND REGISTRATION DEADLINESSESSION DATES REGISTER BY:

Winter I Jan 7-25 1/3/2014

Winter II Feb 4-22 1/31/2014

Spring I Mar 4-22 2/28/2014

SWIM LESSONS

CONNECTWITH

Keith Gaines 540.342.9622 x. 3123 www.ymcaroanoke.orgAquatics Director [email protected]

PRESCHOOL CLASS DAY TIMES

AgES 3-5



PiKE A & PiKE B Tue & Th 4:00-4:40pm beginner Sat 9:30-10:10am

eeL Tue & Th 4:00-4:40pmintermediate Sat 9:30-10:10am

raY / sTarfIsH Tue & Th 4:00-4:40pmadvanced Sat 9:30-10:10am

AgES 6-12



YOUTH CLASS DAY TIMES

POlliWOg Tue & Th 5:40-6:20pm beginner Sat 11:00-11:40am

gUPPY Tue & Th 5:40-6:20pm advanced beginner Sat 11:00-11:40am

MiNNOW & FiSh Tue & Th 5:40-6:20pm intermediate Sat 11:00-11:40am

FlYiNg FiSh & ShARK Tue & Th 5:40-6:20pm advanced Sat 11:00-11:40am


EXTREME BOOT CAMP AGES 15+Kick your workout into a higher gear by pushing yourself through a variety of strength and cardiovascular workouts that will get you in the best shape of your life! Register by Jan 6Jan 13-Feb 19 Mon & Wed 6:00-7:00am M: $45 / NM: $99 Jan 14-Feb 20 Tue & Th 6:30-7:30pm M: $45 / NM: $99

TEEN & ADULT HIP HOP AGES 13+If you love to dance, this is the class for you!! This upbeat class will introduce you to hip hop fundamentals using tasteful and non-suggestive music/movements. Take part in a high energy, fast and fun dance class. Register by Jan 2.Jan 9-Feb 27 Th 7:30-8:15pm M: $45 / NM: $70 TRX – SUSPENSION BASICS – NEW! AGES 15+Build a rock-solid core, increase muscular endurance and start getting stronger from day one. People of all fitness levels will enjoy cross-training and a fast, effective total-body workout through the TRx Suspension Trainer. This best-in-class workout system leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself you can simply adjust your body position to add or decrease resistance. Register by Feb 3.Feb 4-Mar 27 Tue & Th 6:30-7:30pm M: $60 / NM: $105Mar 4-Mar 27 Tue & Th 6:30-7:30pm M: $60 / NM: $105 LADIES SELF DEFENSE AGES 15+Get the skills to help you feel safe wherever you go—at the mall, on vacation or at college. Women are invited to bring their daughters, sisters, mothers, co-workers and friends to learn hands-on training from virginia State Certified Defensive Tactics Instructors. Register by Feb 3.Feb 10-Mar 5 Mon & Wed 7:00-8:00pm M: $30 / NM: $50

HEALTHY EATING – NEW! AGES 15+Being active and eating well are both essential to having a healthy body. Join us to learn how to make better food choices, watch food demonstrations, try some food samples and learn tips on shopping for value, selecting healthy produce and food preparation. Nutritionist Margarita Cubas leads this program, brought to us by virginia Tech and the virginia Cooperative Extension. Register by Jan 15.Jan 22-Feb 26 Wed 6:30-7:30pm M: / NM: FREE

Achieving and maintaining wellness is a task that’s never finished. That’s why a healthy lifestyle is so important. We’re here to help you regardless of your starting point with a variety of classes and supports to keep you healthy in spirit, mind and body!

HEALTH, WELLBEING & FITNESS FREE WELLNESS ORIENTATIONS Sit down with a member of our Wellness team 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 oureasy-to-use computer system. M: FREE

TEEN STRENGTH ORIENTATION AGES 12-15This orientation 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. M: FREE

YOUTH CARDIO ORIENTATION AGES 10-11This orientation is mandatory for young members who would like to work out on the cardio machines in the Wellness Center with their parents. They will learn how to properly use all cardio equipment in the Wellness Center. Please see Membership desk for details. M: FREE

WEIGHT LOSS 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 off 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 andintermediate exercisers. Measurements and fitness testing performedat beginning and end. Register by Feb 17.Feb 24-Apr 2 Mon & Wed 6:00-7:00am M: $45 / NM: $99 Feb 25-Apr 3 Tue & Th 6:30-7:30pm M: $45 / NM: $99

HEALTHYLIVING

CONNECTWITH

Cal Buck 540.342.9622 x. 3132 www.ymcaroanoke.orgWellness Director [email protected]


INTRO TO RACqUETBALL AGES 15+A 120lb adult will burn 279 calories in 30 minutes of racquetball. That’s why we’re offering a free introductory lesson with our certified Racquetball Instructor and Coordinator, Phil Wheeler. Register at the Church Ave. desk. Loaner racquets and eye protection are available. Non-marking shoes are required. Jan 6-Mar 26 Mon or Wed 10:30-11:30am M: FREEJan 6-Mar 26 Mon or Wed 2:30-3:30pm M: FREEJan 6-Mar 26 Mon or Wed 5:30-6:30pm M: FREE

EARLY RISERS AGES 17+Early Risers is a swimming program for adults with its focus being 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 triathlons. Register by Jan 2.Jan 2-Apr 29 Tue & Th 5:10-6:10am M: $70 / NM: $140 Jan 2-Apr 29 Tue & Th 6:30-7:30am M: $70 / NM: $140

STROKE-O-NOMICS AGES 17+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. Register by Jan 2.Jan 2-Apr 29 Tue & Th 9:00-10:00am M: $70/NM: $140

PERSONAL TRAININGWe 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. So, no matter what your fitness level, age or health goal is, we can help you. Ask the Welcome Desk about group rates and bulk session discounts.Individual rates for 1-4 sessions M: 45/hour NM: $55/hourIndividual package rates as low as $32/hour. See our Personal Training Brochure for complete details.NEW YEAR’S PERSONAL TRAINING SPECIAL: Want to get your New Year’s resolution off to a great start? Try personal training. To sweeten the deal, we’re offering special rates January 15-31. Ask the Welcome Desk for complete details. INDIVIDUAL SESSIONS PARTNER SESSIONS*1 session: M: $40 / NM: $50 --------5 sessions: M: $170 / NM: $225 M: $21010 sessions: M: $320 / NM: $420 M $400 *Partner=2 people/sessionPERSONAL TRAINING STARTER PACKAGEAvailable 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

GROUP EXERCISE AGES 13+ Group exercise is always FREE at the Y! From low-impact exercise and stretching and strength training to indoor cycling, water exercise and yoga, you’ll find a group class that’s fun, supportive and keeps you moving. Schedules are available online or at our Welcome Desk.CPR & AED CERTIFICATION AGES 15+This American Safety & Health Institute (ASHI) CPR/AED certification course is a blended program - two hours of the class is completed online and two hours will be learning hands-on skills in the classroom. The online instructions will be sent to the participants one week before the class and will need to be completed by the date of the first hands-on class. The certification covers infant, child and adult CPR, and is good for two years. This class is for anyone who is required to be CPR/AED certified for job purposes, for parents with small children or anyone wanted to learn a new skill. All participants must register one week in advance to receive the online portion of the training.Jan 30 Th 7:00-9:00pm M: $35 / NM: $45 Feb 28 Fri 9:00-11:00am M: $35 / NM: $45 Mar 27 Th 7:00-9:00pm M: $35 / NM: $45

GROUP INTERESTSBIRTHDAY BASHCelebrate the birthdays of active older adults and friends for the winter months at our quarterly Birthday Bash. There will be live entertainment, a potluck lunch (bring a dish), door prizes, fellowship and friends. All are welcome. Wed Jan 22 12:00-2:00pm M: FREE

SPORTS & RECREATIONBASKETBALLPick-up basketball has become an institution at the Y, and we invite you to be a part of it. Jan-Mar Mon, Wed, Fri 7:00-9:00am M: FREE

VOLLEYBALLJoin 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! Jan-Mar Sun 1:00-3:00pm M: FREE

RACqUETBALL/HANDBALL OPEN COURT Have some friendly competition (even with yourself) on any one of our 4 racquetball/handball courts. Call in advance for reservations. M: FREE


TRI-SWIM (OPEN WATER SWIMMING)Focusing on swim technique, endurance and open water skills, this class is for adults working to develop their skills in swimming to prepare for triathlons and open-water swimming. Jan-May Mon & Wed 7:30-8:30am M: $70 / NM $140

TRY-A-TRIThis is a course for the beginner and novice who would like venture into the world of triathlons. Sessions on swimming, biking, running, transitions and more will be covered throughout the course. Y tri-suit included in fee! Mar 4-May 29 Tue & Th* 6:15-7:30pm M: $300 / NM $400

YOUTH TRIFor ages 12-18 who would like to move from swimming to biking and then onto running – a triathlon! Safety, nutrition, and transitions will be covered. Y tri-suit included in fee! Mar 25-May 29 Tue & Th* 4:30-5:45pm M: $300 / NM $400

PRIVATE COACHINGWant some one-on-one time? Private coaching is offered a variety of days and times. M: $45 per hour / NM $55 per hour

*Some Saturday sessions will be offered.

Contact Lynda Calkins at (540) 342-9622 to learn more about our triathlon trainings at both the Salem and Kirk Family YMCAs.

YMCA TRIATHLON TRAININGS

Chances are at some time in your life you’ve made a New Year’s resolution — and then broken it. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are 10 tips that gaiam.com recommends to help you get started.

1. BE REALISTIC The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEvER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.

2. PLAN AHEAD Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.

3. OUTLINE YOUR PLAN Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4. MAKE A “PROS” AND “CONS” LIST It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5. TALK ABOUT IT Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other.

6. REWARD YOURSELF This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothing or by going to a movie with a friend.

10 TIPS TO HELP YOU STICK WITH YOUR NEW YEAR’S RESOLUTIONS


7. TRACK YOUR PROGRESS Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8. DON’T BEAT YOURSELF UP Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.

9. STICK TO IT Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. KEEP TRYING If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track

Taking group exercise classes at the Y is a great way to stick with your resolutions to stay healthy and active in the New Year. Meeting with others can help keep you accountable and our classes are fun ways to stay fit. We offer classes in the water and on land for every age and ability. Best of all, all of our group exercise classes are FREE to YMCA members. Get our latest schedule at the Welcome Desk or online at www.ymcaroanoke.org

18 SALEM FAMILY YMCA | 540.387.9622 | www.ymcaroanoke.org

SALEM FAMILY YMCA ALWAYS HERE FOR YOu1126 Kime Ln.Salem, vA 24153Phone: 540-387-9622Fax: 540-387-7152 OuR HOuRS OF OPERATIONMon-Thu: 5:00am-10:00pmFri: 5:00am-9:00pmSat: 7:30am-6:00pmSun: 1:00-6:00pm


FOR YOUTH DEVELOPMENT

CHILD WATCHChild Watch provides supervision and activities for YMCA members’ children from 6-weeks to 6-years-old so that they may participate in other Y activities. Our Child Watch providers promote caring, honesty, respect and responsibility in a safe, friendly environment.Mon-Fri: 8:00am-2:00pm 4:00-8:00pm Sat: 7:30am-12:30pm Sun: 1:00-4:00pm

TEEN CENTERPart rec center, part hang out, all FuN! Join us each day to play pool, surf the web, play interactive games and have a great time with friends.Mon-Fri 8:00am-8:00pm Sat 8:00am-5:00 pm Sun 1:00-5:00 pm

Y TOWN - COMING THIS OCTOBER!!! Complete with a house, a park and “real” stores, young children can discover their interests and potential through play, hands-on learning experiences, and role playing in our mini play town. Children must be accompanied by a parent or guardian.Mon 4:00-7:00pmTue 9:00am-12:00pmWed 9:00am-12:00pmTh 4:00-7:00pmFri Open only for rentalsSat 2:00-5:00pmSun 2:00-5:00pm

19www.ymcaroanoke.org | 540.387.9622 | SALEM FAMILY YMCA

FOR HEALTHY LIVING

AMENITIES• State-of-the-art Wellness Center• Full-Court Basketball Gymnasium • Treadmills • Lifecycles, Recumbent Bikes • Stairmasters • Elliptical units • LifeFitness Pro2 equipment • Hammer Strength Free Weights

• A .6 mile paved outdoor walking path• An indoor walking track• A 25-yard heated lap pool • A warm-water family fun pool• Full-court basketball gymnasium • Group cycling studio• 2 Group Exercise studios • Saunas• Family changing rooms with private amenities.

SERvICES• FREE group exercise classes (more than 50 aerobic classes each week-including Les Mils programs)• FREE water aerobics• Personal Training• Adult swim lessons• Water exercise and arthritis classes• FREE Family Fun events• FREE Wellness Orientations• Health Screenings• Active Older Adult Programs

FOR SOCIAL RESPONSIBILITY

• FINANCIAL ASSISTANCE: The YMCA turns no one away due to the inability to pay. Contact us to see how you qualify. • Free membership for military families• volunteer Opportunities• Handicap accessible pool, locker rooms, bathrooms and showers.• FREE COMMuNITY EvENTS: Throughout the year we invite the community in to have fun and learn more about how the Y.


At the Y, we believe every child has potential, and we’re here to nurture that potential. From youth sports to academic support to leadership development, the Y helps bring out the best in kids, and they keep surprising us with all they can do.

CHILD CARE CHILDWATCH AGES 6 WEEKS-12 YEARSChild Watch provides supervision and activities for children so members can participate in other YMCA activities. Mon-Fri 8:00am-2:00pm & 4:00-8:00pm M: FREESat 8:00am-2:00pm M: FREESun 1:00-4:00pm M: FREE

MAGIC PLACE AFTERSCHOOL CARE AGES 5-12The YMCA Magic Place is a fun, safe and supportive afterschool program that fosters the physical, social and emotional growth of each child. YMCA Magic Place offers supervised homework help and tutoring, athletic activities, varied indoor games and projects in partnership with Roanoke City, Salem City and Botetourt County public schools. Learn more and download a registration form online at ymcaroanoke.org/ymca-magic-placeMon-Fri afterschool-6pm $57+/week

Y PASS - AFTERSCHOOL CARE AGES 10-15When school’s out, the Y is in! Students who go to Andrew Lewis Middle School think Y Pass is fun, and parents know the Y offers a safe place to socialize, get tutoring help and participate in group activities. Students have access to our Wellness Center, Gym and our Teen Center featuring Wii, x-BOx Kinect, WI-FI, Air Hockey, Pool Table and Foosball. Sign up at the Welcome Desk.School Year Mon-Fri 3:30-6:00pm M: $15/mo

VALENTINE’S DATE NIGHT AGES 6 WEEKS-10 YEARSRoses are Red, violets are blue and the Y has something fun for you! Take your special someone to a romantic dinner while we entertain your children. Fun, dinner and play time are a must for this exciting evening. Register by Feb 12. Feb 14 Fri 6:00-8:30pm M: $7.50 / NM: $15

DATE NIGHT AGES 6 WEEKS-10 YEARSWhat a great night out for kids and parents alike! Parents can drop off their kids at the Y and enjoy an evening to themselves. Children ages 4 years and up will enjoy dinner, games and swimming. Register the Wednesday before the program.Jan 17 Fri 6:00-8:30pm M: $7.50 / NM: $15Feb 21 Fri 6:00-8:30pm M: $7.50 / NM: $15

SATURDAY SITTER AGES 2-10Enjoy some time to yourself while your child’s morning is packed full of fun. Have more than 2 kids? We offer a $10.00 discount for the third child. Register the Thursday before the program runs.Jan 11 or 25 Sat 9:00-1:00pm M: $15 / NM: $30 Feb 8 or 22 Sat 9:00-1:00pm M: $15 / NM: $30

EDUCATION & LEADERSHIPHOMESCHOOL GYM AGES 5-14The fun and easy-to-use games and activities are designed to help homeschooling kids learn fitness, movement and sports skills. As a solid home school physical education program we focus on helping children develop strong muscles, cardiovascular endurance and flexibility. But, more importantly, it’s FuN! Contact Nancy Greene, [email protected] or (540) 387-9622. Register by Jan 2 for the January program and Feb 8 for the February program.TWO-DAY OPTIONSJan 6-Jan31 Mon & Wed 1:00-2:00pm M: $15 / NM: $30 Feb 10-Mar 7 Mon & Wed 1:00-2:00pm M: $15 / NM: $30

ONE-DAY OPTIONSJan 6-Jan 31 Mon OR Wed 1:00-2:00pm M: $8 / NM: $16 Feb 10-Mar 7 Mon OR Wed 1:00-2:00pm M: $8 / NM: $16

AMERICAN RED CROSS LIFEGUARD RECERTIFICATION AGES 15+The American Red Cross Lifeguard Recertification course tests knowledge and skills with a review and skills practice. Participants will review water rescues as well as practice skills before testing. Allparticipants 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 enroll in the full course for certification. Register by Feb 16.Feb 23 Sun 1:00-5:00pm M: $150 / NM: $200

YOUTHDEVELOPMENT

CONNECTWITH

Felicia Branham 540.387.9622 x. 109 www.ymcaroanoke.orgYouth & Family Director [email protected]


SWIM, SPORTS & PLAYCULINARY KIDS AGES 6-10A cooking class can be a great way to teach your child about measurement, estimation and reading. These fun cooking projects will have your students earning their chef’s hats in no time. Register by Jan 6. Jan 9-Jan 30 Th 6:00-7:00pm M: $25 / NM: $50

TWEEN COOKING AGES 10-12Growing up is all about learning to be independent, and in this class, tweens get to “play with their food” while experimenting with various recipes and cooking techniques. Register by Jan 3.Jan 7-Jan 28 Tue 6:00-7:00pm M: $25 / NM: $50

VALENTINE’S SURPRISE AGES 6-10Love is an action word, and in this one-night class, children will channel their love into creating a special gift for someone they love. Register by Feb 11.Feb 13 Th 6:00-7:00pm M: $6 / NM: $12

BASKETBALL AGES 4-6The YMCA knows basketball--in fact, we invented it! This intoduction to the sport helps kids become better players and better people. We make sure that every child gets to play and that games are safe, fair and most of all, fun! Register by Dec 31.Jan 11-Feb 15 Sat 9:00-1:00pm M: $65 / NM: $80

INFLATABLE WEEKENDS AGES 2+Have a blast bouncing, jumping and sliding on our GIANT inflatable bounce house and obstacle course.Jan 10 & Feb 14 Fri 6:00-8:00pm M: FREEJan 11 & Feb 15 Sat 9:00am-12:00pm M: FREE

YOU CAN’T SPELL“BIRTHDAY” WITHOUT THE Y!Here are a few waYs TO

CElEBRATE ThE Big DAY:

Y-TOWN PARTIES

POOL PARTIES

Y-ARKADE

WIBIT PARTIES

GYMNASTICS

SWIM & SLIDE PARTIES

SPORTS PARTIES

INFLATABLE PARTIES

To book a party or get more info.,

contact us at (540) 387-9622.

There’s no party like a YMCA party. Kids have a blast splashing, jumping and playing at special kid-focused parties at our Kirk and Salem Family YMCA branches. And you can enjoy a stress-free party that is coordinated by a Y Party Host who will lead activities and assist with setup, serving and clean up. Keep it simple or go to the extreme—you can personalize your own private party room as much or as little as you like.


PRESCHOOL CLASS DAY TIMES

AGES 3-5

40-minute class Weekdays: M: $44 / NM: $88


AGES 6-12



YOUTH CLASS DAY TIMES

POlliWOg / gUPPY Tue & Th 4:20-5:00pm beginner Sat 11:30-12:10pm

MiNNOW Tue & Th 6:00-6:40pm intermediate Sat 9:00-9:40am

FiSh, FlYiNg FiSh, ShARK Tue & Th 3:30-4:10pm advanced Sat 8:10-8:50am

TeeN / aDULT Sat 8:10-8:50am

TEEN & ADULT CLASS DAY TIMES AGES 13+Learn the basics or refine your skills.


PiKE A & PiKE B Tue & Th 5:10-5:50pm beginner Sat 9:50-10:30am

eeL Tue & Th 6:00-6:40pmadvanced beginner Sat 10:40-11:20am

raY Tue & Th 3:30-4:10pmintermediate Sat 10:40-11:20am

sTarfIsH Tue & Th 3:30-4:10pmadvanced Sat 9:00-9:40am

SWIM LESSONS

CONNECTWITH

Jean Millar 540.387.9622 x. 102 www.ymcaroanoke.orgAquatics Coordinator [email protected]

SESSIONS AND REGISTRATION DEADLINESSESSION DATES REGISTER BY:Winter I Jan 7-25 12/29/2013Winter II Feb 4-22 1/26/2014

We offer private lessons to anyone who needs a little extra attention in the water. Thirty-minute lessons are offered in 4, 6 or 8-class packages. Contact us for details.

PERSONAL TRAININGWe 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. So, no matter what your fitness level, age or health goal is, we can help you. Ask the Welcome Desk about group rates and bulk session discounts.Individual rates for 1-4 sessions M: 45/hour NM: $55/hourIndividual package rates as low as $32/hour. See our Personal Training Brochure for complete details.NEW YEAR’S PERSONAL TRAINING SPECIAL: Want to get your New Year’s resolution off to a great start? Try personal training. To sweeten the deal, we’re offering special rates January 15-31. Ask the Welcome Desk for complete details. INDIVIDUAL SESSIONS PARTNER SESSIONS*1 session: M: $40 / NM: $50 --------5 sessions: M: $170 / NM: $225 M: $21010 sessions: M: $320 / NM: $420 M $400 *Partner=2 people/sessionPERSONAL TRAINING STARTER PACKAGEAvailable 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


HEALTH, WELLBEING & FITNESS FREE WELLNESS ORIENTATIONS Sit down with a member of our Wellness team 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

TEEN STRENGTH ORIENTATION AGES 12-15This orientation 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 7 & 9 Tue & Th 5:30-6:30pm M: FREE Jan 18 Sat 12:00-1:30pm M: FREE Jan 21 & 23 Tue & Th 5:30-6:30pm M: FREE Feb 4 & 6 Tue & Th 5:30-6:30pm M: FREE Feb 18 & 20 Tue & Th 5:30-6:30pm M: FREE Mar 1 Sat 12:00-1:30pm M: FREE

YOUTH CARDIO ORIENTATION AGES 10-11This orientation is mandatory for young members who would like to work out on the cardio machines in the Wellness Center with their parents. They will learn how to properly use all cardio equipment in the Wellness Center. Please see Membership desk for details.Jan 8 Wed 4:30-5:30pm M: FREE Jan 18 Sat 10:00-11:00am M: FREE Jan 22 Wed 4:30-5:30pm M: FREE Feb 5 Wed 4:30-5:30pm M: FREE Feb 17 Mon 4:30-5:30pm M: FREE Mar 1 Sat 10:00-11:00am M: FREE

HEALTHYLIVING

CONNECTWITH

Nancy Greene 540.387.9622 x. 107 www.ymcaroanoke.orgWellness Director [email protected]


EXTREME BOOT CAMP AGES 13+*Non-members receive a temporary membership for all boot camps.Challenge yourself with this six-week program. 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! Register at the Welcome Desk by Jan 9.Jan 13-Feb 19 Mon & Wed 6:00-7:00pm M: $45 / NM: $99Jan 14-Feb 20 Tue & Th 10:30-11:30am M: $45 / NM: $99Jan 14-Feb 20 Tue & Th 4:30-5:30pm M: $45 / NM: $99Jan 14-Feb 20 Tue & Th 6:00-7:00pm M: $45 / NM: $99Jan 14-Feb 21 Tue & Fri 5:15-6:15am M: $45 / NM: $99Jan 13-Feb 20 Mon-Th varies M: $65 / NM: $110

WEIGHT LOSS BOOT CAMP AGES 13+*Non-members receive a temporary membership for all boot camps.This six-week program is designed to help you startthe New Year season off 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. Register at the Welcome Desk by Feb 20. Feb 24-Apr 2 Mon & Wed 6:00-7:00pm M: $45 / NM: $99Feb 25-Apr 3 Tue & Th 10:30-11:30am M: $45 / NM: $99Feb 25-Apr 3 Tue & Th 4:30-5:30pm M: $45 / NM: $99Feb 25-Apr 3 Tue & Th 6:00-7:00pm M: $45 / NM: $99Feb 25-Apr 4 Tue & Fri 5:15-6:15am M: $45 / NM: $99Feb 24-Apr 3 Mon-Th varies M: $65 / NM: $110

EXTREME BOOT CAMP - AqUATICS TEAM AGES 12+*Non-members receive a temporary membership for all boot camps.If you are an intermediate to advanced workout enthusiast, this fullbody military style workout is designed to push you to the max! Thesewater-based workouts will include deep and shallow water aerobics,strength conditioning, high intensity cardiovascular activity and muchmore. Participants should be comfortable in the water and able to keepup with moderate-high intensity workouts. Register by Jan 6. Jan 13-Feb 20 Tue & Th 10:30-11:30am M: $45 / NM: $99

WEIGHT LOSS BOOT CAMP - AqUATICS TEAM AGES 12+*Non-members receive a temporary membership for all boot camps.This six week Weight Loss Boot Camp is designed to help you startthe fall season off right, and get you back on track. These waterbasedworkouts will include deep and shallow water aerobics, strengthconditioning, moderate intensity cardiovascular activity and much more.Participants should be comfortable in the water. Register by Feb 16.Feb 24-Apr 2 Mon & Wed 7:00-8:00pm M: $45 / NM: $99 Feb 25-Apr 3 Tue & Th 10:30-11:30am M: $45 / NM: $99 Feb 26-Apr 4 Wed & Fri 9:30-10:30am M: $45 / NM: $99

EARLY RISERS AGES 17+Early Risers is a swimming program for adults with its focus being 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 triathlons. Register by Jan 7.Jan 21-May 27 Tue & Th 5:15-6:15am M: $45 / NM: $90

Our Boot Camp programs are great ways to lose weight, see results, challenge yourself and stay active.


AMERICAN RED CROSS CPR-PR RECERTIFICATION AGES 15+The American Red Cross CPR-PR/AED Recertification course tests knowledge and skills, with a review and skills practice. Participants will review CPR, AED and rescue breathing. 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. Register by Feb 16. Feb 22 Sat 10:00am-4:00pm M: $50 / NM: $80

GROUP EXERCISE AGES 13+ Group exercise is always FREE at the Y! From low-impact exercise and stretching and strength training to indoor cycling, water exercise and yoga, you’ll find a group class that’s fun, supportive and keeps you moving. Schedules are available online or at our Welcome Desk.

GROUP INTERESTSACTIVE OLDER ADULT “AOA” LUNCHEONS AGES 55+At the Y, we offer a sense of community, fellowship and support that enriches people’s lives. Take deeper look at something you’re interested in through our semi-monthly luncheons. Senior adults are invited to join us for food, fun and fellowship.Feb 19 Wed 12:00-1:00pm M: / NM: $5

SPORTS & RECREATIONBASKETBALLPick-up basketball has become an institution at the Y, and we invite you to be a part of it. Mon & Wed 7:30-9:00pm M: FREE

VOLLEYBALL AGES 16+Join us in the gym for a pick-up game of volleyball. All members 16 & over welcome! No registrations required, just show up and have fun! Tue 7:00-9:15pm M: FREETh 7:00-9:00pm M: FREE

TRY-A-TRIThis is a course for the beginner who would like venture into the world of triathlons. Sessions on swimming, biking, running, transitions and more will be covered throughout the course. A YMCA tri-suit is included in the fee! Mar 3-May 28 Mon & Wed 6:15-7:30pm M: $300 / NM $400Some Saturday sessions will be offered.

YOUTH TRIFor youth ages 12-18 who would like to move from swimming to biking and then onto running – a triathlon! Safety, nutrition, and transitions will be covered. A YMCA tri-suit is included in the fee! Mar 24-May 28 Mon & Wed 4:30-5:45pm M: $300 / NM $400Some Saturday sessions will be offered.

PRIVATE COACHINGWant some one-on-one time? Private coaching is offered a variety of days and times. M: $45 per hour / NM $55 per hour

Contact Lynda Calkins at (540) 342-9622 to learn more about our triathlon trainings at both the Salem and Kirk Family YMCAs.

YMCA TRIATHLON TRAININGS

Active Older Adult luncheons are fun ways to connect with other YMCA members.

26 YMCA EXPRESS | 540.344.9622 | www.ymcaroanoke.org

YMCA EXPRESS AT GAINSBOROALWAYS HERE FOR YOu108 Orange Ave.Roanoke, vA 24016Phone: 540-344-9622Fax: 540-387-7152 OuR HOuRS OF OPERATIONMon-Thu: 5:30am-9:00pmFri: 5:30am-7:00pmSat: 8:00am-2:00pmSun: CLOSED


FOR HEALTHY LIVING

We want to make sure that everyone can be a member of the Y. That’s why we’ve added the new YMCA Express. This $10/month “No Frills, Just Fitness” membership includes access to our cardio and strength equipment and locker rooms. Our Express Plus and valley-Wide memberships include additional options, such as free group exercise classes and use of our other branches.

FOR HEALTHY LIvINGAMENITIESState-of-the-art Wellness Center• Treadmills with 15” LCD monitors• Cycles with 7” LCD monitors• Recumbent bicycles with 7” LCD monitors• Ascent trainers (Elliptical Machines) with 7” LCD monitors• Smith Machine• Individual weight training stations• Free weights

SERvICES (for ExpressPlus & valley-Wide members)• FREE group exercise classes • Personal Training• FREE Family Fun events• One-on-one Wellness Assessments

FOR SOCIAL RESPONSIBILITY• Basic $10 membership available• FINANCIAL ASSISTANCE: The YMCA turns no one away due to the inability to pay. Contact us to see how you qualify. • Free membership for military families• volunteer Opportunities• Handicap accessible locker rooms, bathrooms and showers.FREE COMMuNITY EvENTS: Throughout the year we invite the community in to have fun and learn more about how the Y.

27www.ymcaroanoke.org | 540.344.9622 | YMCA EXPRESS

M+= GAINSBORO ExPRESSPLuS MEMBERS AND vALLEY WIDE MEMBERS

HEALTHYLIVING

CONNECTWITH

Bobbie Wolfe 540.344.9622 www.ymcaroanoke.orgOperations Director [email protected]


HEALTH, WELLBEING & FITNESS FREE WELLNESS ORIENTATIONSLearn how to properly use the cardio and strength machines. M: FREE

EXTREME BOOT CAMP AGES 13+Get ready for a high-intensity workout challenge that will take you to the next level. This basic training class combines strength, core stability and cardiovascular exercises. We’ll keep things interesting with push-ups, pull-ups, squats and other strength builders.Jan 14 – Feb 20 Tue & Th 12:30-1:30pm M+: $30M+= GAINSBORO ExPRESSPLuS members and valley wide members

WEIGHT-LOSS BOOT CAMP AGES 13+This six week Weight Loss Boot Camp is designed to help you get back on track. Join us for one hour of interval and circuit training each session geared toward beginner and intermediate exercisers.Feb 25 – April 3 Tue & Th 12:30-1:30pm M+: $30M+= GAINSBORO ExPRESSPLuS members and valley wide members

CIRCUIT TRAINING AGES 13+If you’re looking for motivation, simplicity and results in your workout,circuit training is for you. A trainer will lead your small group through a total-body workout in just an hour that focuses on weight loss, strength training, circuit training, cardio, endurance, flexibility and circulation.Jan-Mar Tue & Th 6:00-7:00pm M+: FREE

30 MINUTE BLAST AGES 13+Do you have only 1 hour for lunch? Then join us for a 30 minute workout that will include a variety of high-energy activities to get you fit fast. Get it all done in 30 minutes with plenty of time to shower and get back to work!Jan-Mar Mon & Wed 12:30-1:30pm M+: FREE

ZUMBA AGES 13+Zumba combines Latin and International music with a fun and effectiveworkout system. The simple dance moves make it so that anyone can Join the Party.Jan-Mar Mon 5:30-6:30pm M+: FREEJan-Mar Wed 6:00-7:00pm M+: FREE

PERSONAL TRAINING AGES 13+A trainer will often focus on increasing and/or maintaining their clients’ fitness levels, assisting them with weight loss, and overseeing their strength-training and cardiovascular activities. In addition, our caring personal trainers can be enlisted to help individuals recovering from an injury, help athletes train for an upcoming event/sport, or for a variety of other reasons.

INDIvIDuAL PERSONAL TRAINING RATES1 session M: $45 / NM: $555 sessions M: $190 / NM: $25010 sessions M: $360 / NM: $45015 sessions M: $480 / NM: $600*flat rate of $32 for more than 15 sessions

GROuP PERSONAL TRAINING5 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 $475 ($95/person) 5 People $900 ($180/person)

PERSONAL TRAINING STARTER PACKAGEAvailable to New Clients Only. If you’ve never tried personal training before, this package is for you. Let our personal trainers get you on the right track to help you meet your personal goals. 3 sessions for $99 Member sets up times.

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YMCA MAGIC PLACE

ALWAYS HERE FOR YOuMagic Place Office108 Orange Ave.Roanoke, vA 24016Phone: 540-342-2332

ROANOKE CITYDates: Aug 19, 2013-May 29, 2014Time: After school - 6:00 PMSites: Crystal Spring, Fairview, Fishburn Park, Grandin Court, Highland Park, Morningside, Monterey, virginia Heights, & Wasena Elementary Schools. Also serving Garden City, Hurt Park, Lincoln Terrace, Preston Park, Roanoke Academy, Round Hill and Westside Elementary Schools. Cost: After School: $59/week (Sibling $54) Punchcard: $170

AFTERSCHOOL CHILDCARE

YMCA OF ROANOKE VAllEY | www.ymcaroanoke.org

PARENTS TRUST US. KIDS LOVE US.The YMCA Magic Place is a fun, safe and supportive afterschool program. We foster the physical, social and emotional growth of each child. Guided by positive role models, children have a safe and structured place to continue learning and to play with friends. Most importantly, the YMCA Magic Place Program enables parents to feel confident that their child is being well cared for.

Working in partnership with with Roanoke City, Salem City and Botetourt County public schools, YMCA Magic Place offers supervised homework and tutoring, athletic activities, varied indoor games and projects.

WHEN SCHOOL’S OUT, THE Y IS IN!When school is closed for teacher workshop days, winter break, spring break and even snow days, we provide all-day care that is of no extra cost for participants.

FINANCIAL ASSISTANCEThrough the generosity of members and community partners, the YMCA offers assistance to anyone in need. No one is turned away because of their inability to pay the full rate. Ask for a financial assistance application when you register.

TO REGISTERDownload a registration form online or contact the Magic Place Office. A $25 non-refundable registration fee, the first week’s tuition and a $50 supply fee reserve a place for your child in the program. Past participants are not required to pay the registration fee.


SALEM CITYDates: Sep 3, 2011-June 10, 2012Time: After school - 6:00 PMSites: East Salem (also serving GW Carver) and West Salem (also serving South Salem)Cost: After School: $60/week (Sibling $54) Punchcard: $200

BOTETOURT COUNTYDates: Aug 21, 2013-June 13, 2014Time: After school - 6:00 PMSites: Breckinridge, Colonial, Cloverdale and Greenfield Elementary schoolsCost: After School- $63/ week (Sibling $57) Punchcard: $180 (10 visits)


INFLATABLE OBSTACLE COuRSE PARTIES ages 4 and upKids will have a blast bouncing, jumping and sliding on our GIANT inflatables. The festivities begin with one hour of reserved time in our community room (a great time to eat cake and open gifts!) followed by one hour of time on our obstacle course. The birthday kid gets a cool Y birthday shirt.

Available Party Times at the Kirk Familiy YMCA:Fridays: 7:00-9:00 pmSaturdays: 10:00am-12:00pm, 1:00-3:00pm, 4:00-6:00pm

Available Party Times at the Salem Family YMCA:Fridays: 5:00-9:00pmSaturdays: 12:00-6:00 pmSundays: 2:00-6:00 pm

Packages:1-20 Kids: M: $135 / NM: $16521-30 Kids: M: $185 / NM: $215

POOL PARTIES for all agesJoin us for a WET and WILD party in the Water. Parties start out with one hour of reserved time in our community room (a great time to eat cake and open gifts!) followed by one hour of shared time in our family pool. The birthday kid gets a cool Y birthday shirt.

Available Party Times at the Kirk Family YMCA:Saturdays. 12:30-2:30pm or 3:30-5:30pm Sundays: 2:00-4:00pm or 3:30-5:30pm

Available Party Times at the Salem Family YMCA:Fridays: 4:30-8:30 pmSaturdays. 12:00-6:00 pm Sundays: 1:00-6:00 pm

Packages:1-20 Swimmers: M: $145 / NM: $17521-30 Swimmers: M: $195/ NM: $225

PARTY ATTHE YMCA!

Jump and play in our giant inflatables!

To book a party or get more info., contact our Welcome Desks at:

Kirk Family YMCA: (540) 342-9622Salem Family YMCA: (540) 387-9622


Y-ARCADE PARTIES ages 4 and upFrom dancing and bike riding to wall climbing and gaming, get ready to play hard and laugh loud in this cutting-edge game room where you get to be the controller. Get an hour in our community room and an hour of shared gaming time in our Y-ARCADE. The birthday kid gets a cool Y birthday shirt. The Y-Arcade is fun for adults too and is perfect for team building.

Available Party Times at the Kirk Family YMCASaturdays 4:00-6:00pm Sundays 4:00-6:00pm


WIBIT PARTIES ages 8 and up, must be able to swim length of poolWhat happens when a challenging obstacle course meets the water? FuN!!! Kids will have a blast in this high-energy party. The festivities begin with one hour of reserved time in our community room (a great time to eat cake and open gifts!) followed by one hour of time on the WIBIT water obstacle course. The birthday kid gets a cool Y birthday shirt.

Available Party Times at the Kirk Family YMCA:Saturdays 12:30-2:30pm or 3:30-5:30pm Sundays 2:00-4:00pm or 3:30-5:30pm

Available Party Times at the Salem Family YMCA:Fridays: 4:00-9:00pmSaturdays. 11:00am-6:00pm Sundays: 1:30-6:00pm

Packages:1-12 Swimmers: M: $200 / NM: $25012-20 Swimmers: M: $225 / NM: $275

GYMNASTICS PARTY ages 4 and upKids FLIP over our gymnastics parties. Kids get one hour on our gymnastics equipment followed by one hour of reserved time in our community room (a great time to eat cake and open gifts!) The birthday kid gets a cool Y birthday shirt.

Available Party Times at the Kirk Family YMCA:Fridays: Limited Availability, please call for details.Saturdays: 10:00 am-12:00 pm 1:00-3:00pm 4:00-6:00pm


SPORTS PARTY ages 4 and upThis party SCORES big points with kids. Parties start out with one hour of reserved time in our community room (a great time to eat cake and open gifts!) followed by one hour of reserved time in half of our gym playing your choice of sport (soccer, volleyball, basketball, wallyball and much more!). The birthday kid gets a cool Y birthday shirt.

Available Party Times at the Kirk Family YMCA:Fridays & Saturdays-Limited availability, please call for details.


M: = YMCA Member Rate / NM: = YMCA Guest Rate

High-tech gear and the latest in interactive gaming technology come together for a thrilling party experience in the Y-Arcade.

Splish and splash in our WIBIT water obstacle course.


REGISTER FOR PROGRAMS beginning Nov 22.1. ONLINE WWW.YMCAROANOKE.ORG

2. IN PERSON KIRK FAMILY YMCA SALEM FAMILY YMCA 520 Church Ave., 1126 Kime Ln., Roanoke, vA 24016 Salem, vA 24153 (540) 342-9622 (540) 387-9622

YMCA ExPRESS YMCA MAGIC PLACE AT GAINSBORO ADMINISTRATIvE OFFICE 108 Orange Ave., 108 Orange Ave., Roanoke, vA 24016 Roanoke, vA 24016 (540) 344-9622 (540) 342-2332

Giving back and supporting our neighbors is part of what makes the Y the Y. We’re a community and we lend a hand where we can.

MEMBERSHIP FOR ALL We believe everyone deserves a Y, so the Salem Family YMCA offers financial assistance to individuals and families who might otherwise not be able to afford membership or program fees. Ask a staff member about financial assistance. It’s easy to apply and the Y does everything it can to make the Y a place for all.

VOLUNTEER, DONATE & ADVOCATE As a nonprofit, the Y is able to strengthen community because of the dedicated youth, families and individuals who share our passion and make the Y part of their lives. They give their time, resources and talents—every day and in hundreds of ways—because they know they can improve the lives of others while enhancing their own through the Y.

Well-being for many of our neighbors is all too frequently limited by income or social isolation. In low-income communities, the Y offers opportunities for every child, teen or adult to achieve his or her potential regardless of economic status. With your help, the Y can continue to expand programming and outreach where it is needed most. Please consider volunteering your time, making a contribution, or sharing your story of the Y’s impact.

FOR THECOMMUNITY

KIDS MARATHON AGES 5-12This non-timed, non-competitive event is an opportunity for elementary school-aged runners and walkers to participate in a marathon modified just for kids! Kids complete 25.2 miles on their own and then finish the last mile together on race day. To help young runners, the Y provides tips on other activities kids can do to clock miles—like jump roping, rollerblading, dancing and fun runs/walks throughout the season. Kids who particpate in the Kids Marathon complete the final mile of the Blue Ridge Marathon--crossing the same finish line as the elite athletes. All participants will receive a race shirt, race number bib and finisher’s medal. Apr 26 Sat 8:00-9:30am M: $15 / NM: $20

YES! YOU CAN DO IT!2014 YMCA KIDS MARATHON

ymca of roanoke valley 2014 winter program guide

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