LET’S GETMOVINGAdult Fall Program GuideSep - Nov 2019

Registration Opens August 1

Register online at www.ymcavbr.org

YMCA VOLUNTEER OPPORTUNITIES Give back to your community and reconnect with your inner child. This fall, the YMCA has a variety of volunteer opportunities from coaches for our Preschool and Youth Sports programs to Y Splash, our water safety outreach program for 2nd graders. We are also in need of volunteers for our Salem Family YMCA Fall Festival, coming up on October 15th! Y SPLASHSep - May T,W,Th Times vary by branch

Y AFTER SCHOOLSep - May M-F Times vary between 2:00-6:00pm

Y TEENSSep - May T h 6:00-7:30pm at Y Express at Gainsboro

YOUTH SPORTSWe are looking for volunteer coaches to assist with youth soccer, rookie sports, volleyball and flag football.

Sep - Nov Sa Times Vary

Call your local YMCA of Virginia’s Blue Ridge branch for more volunteer information and to sign up!

Kirk Family YMCA 540-342-9622Salem Family YMCA 540-387-9622Botetourt Family YMCA 540-966-9622Y Express at Gainsboro 540-334-9622

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

YMCA OF VIRGINIA’S BLUE RIDGE

OUR PURPOSEIS YOU

MEMBER APPRECIATION WEEK

Join us as we celebrate YOU during Member Appreciation Week!

Be on the lookout for details on daily activities.

DATE

REFER A FRIEND! Refer a friend to the YMCA and when they join you

will receive ONE FREE MONTH of membership*!

Friends help keep one another motivated, which makes reaching health goals easier and more fun!

*Please see Membership Desk for restrictions and details

LEARN TO SAVE A LIFE AGES 15+ American Red Cross First Aid, CPR and AED certification courses are designed to give you the confidence to respond to an emergency situation with skills that can save a life. Must register by the Friday preceding the scheduled class date and complete online course component before arriving to class.

YMCA EXPRESS AT GAINSBORO CLASSES:

Sep 18, Oct 16, Nov 20 W M: $65/ NM: $75

1:00-3:00pm or 6:30-8:30pm- Both time slots offered for each date.

MEMBERSHIP APPRECIATION WEEKNovember 11 - 16

Join us as we celebrate YOU during Membership Appreciation Week. Be on the lookout for details on daily activities.

MEMBERSHIP BENEFITS

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

GAINSBOROYMCA

TEACHING KITCHEN

ADULT COOKING SERIES AGES 18+

Garlic- In The Kitchen 101Across the ages garlic has been central to cooking, medicine, mythology, religion and literature. Join us to explore garlic in its many incarnations. We’ll eat it raw in foods, roast it and turn it into powder!

Sep 12 Th 6:00-7:30pm M: Free

Garlic- In The Garden 102Fall is garlic planting time! Join us to learn how to plant, cultivate, harvest, cure and store. Best of all, we will give you some seed garlic to start your own garlic in a pot or a plot!

Sep 21 S 12:00-1:30pm M: Free

Onion SoupFrench Onion Soup is a most loved cool weather treat. We’ll make and eat French Onion Soup as it was created, then we will make French Onion Soup Sandwiches!

Oct 10 Th 6:00-7:30pm M: Free

Sweet Potato DreamsThey are incredibly good for you, but too often the benefits of sweet potatoes are drowned in a sea of sugar and butter. We will cook some alternatives that are better tasting, as well as better for you! With Thanksgiving right around the corner, you’ll love these options for your family meal.

Nov 14 Th 6:00-7:30pm M: Free

PAINT NIGHT AGES 18+

Enjoy an evening of discovering your inner artist as you sip herbal tea, indulge in healthy nibbles and create a gallery- worthy work of art! We will be using acrylic pant to create a Starry-Starry Roanoke Masterpiece!

Sep 28 S 5:00-7:00 pm M:$12/NM:$15

WELLNESS PROGRAMS ACTIVE AND AGELESS AT HIGH STREET AGES 21+This 12-week program aims to help participants perform the activities of daily life more easily and without injuries. Classes incorporate functional fitness moves along with strength, core and balance work.

Sep 5-Nov 21 Th 10:30-11:30am M/NM: $60

THE YMCA AT WOODLAWN AGES 50+The YMCA Express at Gainsboro is providing dynamic functional fitness and nutrition workshops for the Woodlawn Methodist congregation and surrounding community.

Sep 17-Dec 3 T 6:00-7:00pm M/NM: $60

LET’S GETCREATIVE!

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

RACQUETBALL/HANDBALL AGES 13+Have some friendly competition on any one of our 4 racquetball/handball courts. Call 24 hours in advance for reservations.

Year round M: FREE

REC ROOM Come enjoy your favorite games like ping pong, foosball and pool or use our computers to play games and stay connected. This is a great place for teens, families and adults to be in community.

Teen & Family HoursAges 18+ | Ages 6-12 must be accompanied by a parent/guardian

Sep-Nov M-F 3:30-8:00 pm M: FREE Sep-Nov Sa 8:15 am-2:00 pm M: FREE Sep-Nov Su 1:00-4:00 pm M: FREE

Adults Only (Ages 18+)Sep-Nov M-F 8:15 am-3:15 pm M: FREE

PICK-UP BASKETBALL AGES 16+Pick-up basketball has become an institution at the Y, and we invite you to be a part of it.

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

PICKLEBALL AGES 16+Pickleball is a racquet sport which combines elements of badminton, tennis, and table tennis. Ask the Welcome Desk for dates and times.

Sep-Nov T & Th 8:30-11:00 am M: FREE Sep-Nov MWF 11:30am-2:30 pm M: FREE Sep-Nov Sa 8:00 -11:00 am M: FREE

VOLLEYBALL AGES 16+Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun!

Sep-Nov Su 1:00-3:30 pm M: FREE

WOMEN’S SELF DEFENSE AGES 12+Learn tools to protect yourself! This six-week course will us spirit, mind and body to focus on scenarios and opportunities to practice hands-on training for self-awareness and safety. This course is led by Virginia State Certified Defense Tactics instructors. Sep 9-Oct 10 M & W 6:45-7:45pm M: $45/NM: $99

FALL BOOT CAMP AGES 12+ This six-week camp is designed to keep you active and fit! Join us for one hour of interval and circuit training geared toward beginner and intermediate exercisers. Measurements and fitness testing performed at beginning and end.

Session One:

Sep 30- Nov 7 T & Th 6:30-7:30pm M: $45 /NM: $99

Session Two:

Nov 11-Dec 19 T & Th 6:30-7:30pm M: $45/ NM: $99

MINDFULNESS AND MEDITATION AGES 15+Mindfulness is a practice of being aware of your thoughts, sensations and emotion in each moment. As a participant in this eight-week Mindfuless Stress Reduction Group, you will learn about and practice mindfulness techniques designed to reduce stress and increase self-awareness.

Oct 2-Nov 6 W 6:45-7:45pm M: $35/ NM: $45

WELLNESS PROGRAMS SPORTS & RECREATION

KIRK FAMILYYMCA

NEW GROUP EXERCISE CLASSES!

MixxedFit

Zumba Gold

This people-inspired fitness program combines explosive dance movements with bodyweight toning. This group exercise class incorporates different elements all of which are designed to tone, strengthen and increase endurance.

Zumba Gold builds cardiovascular health by challenging the heart and working the hips, legs, and arms with dance moves. Zumba Gold is designed to be approachable by all populations, regardless of fitness level.

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+Early Risers is a swimming program for adults with its focus being physical fitness and competition for every ability. This group meets early in the mornings to work on refining stroke technique and developing endurance for competition at either Master Swimming level, summer swim leagues or for triatholons.

Year round T,Th 5:10-6:10 am M: $20/mo NM: $35/mo

Year round T,Th 6:30-7:30 am M: $20/mo NM: $35/mo

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 PRICES

Fall I Sep 9-Oct 5 Sat only M: $21 / NM: $29

Fall II Oct 7-Nov 2 Sat only M: $21 / NM: $29

Fall III Nov 4-Dec 7* Sat only M: $21 / NM: $29

*No lessons the week of Thanksgiving (November 24th-30th)

Saturday Lessons 9:30-10:10 am PRIVATE & SEMI PRIVATE LESSONS AGES 3+Get a little extra attention in the water by booking private lessons at the Welcome Desk.

PRIVATE LESSONS4 (30 min) lessons M: $80 / NM: $120 6 (30 min) lessons M: $120 / NM: $180 8 (30 min) lessons 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

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

AQUATICS

KIRK FAMILYYMCA

AQUATICS

DOWNLOAD THE NEW Y APP TODAY!

Check Schedules. Track Progress.

Log Workouts. Set Goals. Check In.

Participate In Challenges.

FIND YOUR FIT

First Fridays

Enjoy our Donut Wall in the Coffee Corner on the FIRST FRIDAY morning of every month while playing table games and socializing with friends! Community partners will make guest

appearances during select First Fridays. This is available to our active older adults and guests from 11:15am-12:15pm.

We also invite our members to bring a guest for free the First Friday of every month!

AOA LUNCHEON AGES 55+Enjoy a fun, friendly meal with your friends while experiencing enriching games and activities or a special presentation from local community partners!Our November 13th AOA Luncheon is one of our biggest events of the year! Please join us as we celebrate and give thanks for all of the wonderful friends and opportunities the YMCA has provided us!

Sep 11 W 12:00-1:00 pm M: $6 / NM: $6 Oct 9 W 12:00-1:00 pm M: $6 / NM: $6 Nov 13 W 12:00-1:00 pm FREE!

PICK-UP BASKETBALL AGES 16+Pick-up basketball has become an institution at the Y, and we invite you to be a part of it.

Sep-Nov M & W 7:30-9:00 pm M: FREESep-Nov Sun 3:30-5:45 pm M: FREE

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

Sep-Nov MWF 8:00-11:00 am M: FREE

VOLLEYBALL AGES 16+Join us in the gym for pick-up games of volleyball. No registration required, just show up and have fun!

Sep-Nov T & Th 7:00-9:50 pm M: FREE

MEMBER BENEFITS

SPORTS AND RECREATION

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

SALEM FAMILYYMCA

BETTER BACKS AND BALANCE AGES 18+This six-week program will focus exclusively on strengthening back muscles for better posture, strength and improving balance for fall prevention. A variety of equipment will be used; sessions are short to make it easy for participants to fit in with the rest of their schedules!

Sep 3- Oct 11 T & F 10:00-10:30 am M: $25 / NM: $50

WEIGHT LOSS BOOT CAMP AGES 15+ This six-week boot camp is designed to help you kick the fall season off right and keep you on track. Join us for goal setting and weight checks, followed by 45-minutes of interval training each session. Geared toward beginner to intermediate exercisers. Meets twice per week.

Sep 17-Oct 24 T & F 5:15-6:15 am M: $45 / NM: $99 Sep 17-Oct 24 T & Th 10:30-11:30 am M: $45 / NM: $99 Sep 17-Oct 25 T & Th 6:00-7:00 pm M: $45 / NM: $99

FALL BOOT CAMP AGES 12+You are on a roll...why stop now? This four-week boot camp is designed to help lead up to the holidays. Join us for one hour of interval training each session, geared toward any fitness level. Teams meet twice weekly.

Oct 29-Nov 22 T & F 5:15-6:15 am M: $30 / NM: $75Oct 29-Nov 21 T & Th 10:30-11:30 am M: $30 / NM: $75

WELLNESS

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 PRICESFall I Sep 3-Oct 5 Mon & Wed: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Fall II Oct 7-Nov 2 Mon & Wed: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Fall III Nov 4-Dec 7 Mon & Wed: M: $42 / NM: $58 Sat only M: $21 / NM: $29

M, W 6:00-6:40 pmSa 9:10-9:50 am

*No lessons the week of Thanksgiving (November 24th-30th)

AQUATICS

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

SALEM FAMILYYMCA

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 M &W 5:00-6:00 am M: $20/mo NM: $35/moYear round M & W 6:00-7:00 am M: $20/mo NM: $35/mo

PRIVATE & SEMI PRIVATE LESSONS ALL AGESGet a little extra attention in the water by booking private lessons at the Welcome Desk.

PRIVATE LESSONS4 (30 min) lessons M: $80 / NM: $120 6 (30 min) lessons M: $120 / NM: $180 8 (30 min) lessons 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

HEALTHY LIVING STARTS HERE

BOTETOURT FAMILY YMCA 540.966.9622 • 115 SHENANDOAH AVE., DALEVILLE VA 24083 • WWW.YMCAVBR.ORG

BOTETOURTFAMILY YMCA

MEMBER BENEFITS

AOA LUNCHEON AGES 55+Enjoy a fun, friendly meal with your friends while experiencing enriching games and activities or a special presentation from local community partners!

Sep 19 Th 12:00-1:00 pm M: $6 / NM: $6 Oct 17 Th 12:00-1:00 pm M: $6 / NM: $6Nov 21 Th 12:00-1:00 pm FREE!

WEIGHT LOSS SUPPORT AND COACHING AGES 15+Join us for goal setting and weight checks. Learn how to plan meals with balanced nutrition, receive support from a wellness coach and others sharing the journey! This also includes a 30 minute circuit training.

Sep 17- Oct 22 T 5:30 - 6:15 pm M: $35/ NM: $45

SELF DEFENSE CLASS AGES 15+One-day class to focus on scenario and opportunities to practice hands on training for self-awareness and safety. The class is taught by experienced Virginia State Self Defense Tactics instructors.

Sep 28 S 9:00 am - 12:00 pm M: $30/ NM: $99

MX4 SMALL GROUP TRAINING AGES 15+Six- week program working with a coach in a small group setting to improve cardiovascular fitness, power, strength and endurance.

Aug 20- Sep 26 T & Th 6:00 - 6:45 pm M: $45/ NM: $99Sep 3- Oct 10 T & Th 5:30- 6:00 am M: $45/ NM: $99Oct 1- Nov 7 T & Th 6:00- 6:45 pm M: $45/ NM: $99Oct 15- Nov 21 T & Th 5:30- 6:00 am M: $45/ NM: $99

WELLNESS

ADULT SPORT & REC

PICK-UP BASKETBALL AGES 16+Pick-up basketball has become an institution at the Y, and we invite you to be a part of it. Please check www.ymcavbr.org for open gym times.

May-Aug M 5:30-7:30 am M: FREE May-Aug T & Th 7:30-9:00 pm M: FREE

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

May-Aug M,W,F 8:00-11:00 am M: FREE

VOLLEYBALL AGES 16+Join us in the gym for a pick-up game of volleyball. No registration required, just show up and have fun! ( 6:30-7:30pm for teens ages 12-15, 7:30-9:30pm for adults)

May-Aug W 6:30-7:30pm M: FREEMay-Aug W 7:30-9:30pm M: FREE

BOTETOURT FAMILY YMCA 540.966.9622 • 115 SHENANDOAH AVE., DALEVILLE VA 24083 • WWW.YMCAVBR.ORG

BOTETOURTFAMILY YMCA

AQUATICS TEEN/ADULT SWIM LESSONS AGES 13+YMCA swim lessons teach safety and responsibility around the water. You’ll gain confidence and self-esteem as you work to become a better, safer swimmer.

SESSIONS DATES PRICESFall I Sep 9-Oct 5 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Fall II Oct 7-Nov 2 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

Fall III Nov 4-Dec 7 Weekdays: M: $42 / NM: $58 Sat only M: $21 / NM: $29

M & W 6:00-6:40 pmSa 9:10-9:50 am

GROUP WATER FITNESSExercise in our Family Pool or Lap Pool!

WE WANT TO HEAR FROM YOU! Would you be interested in participating in an Early Risers program designed for swimmers with some competitive swimming experience? Send an email over to our Aquatics Director, Faron Young (fyoung@ymcavbr.org) expressing interests! We look forward to bringing more adult aquatic programming to theBotetourt Family YMCA!

LES MILLS™ group fitness classes mix the hottest music with cutting-edge exercise science that will make you fall in love with fitness. Our LES MILLS™ programs challenge participants to put aside whatever else is happening, and lose themselves for an hour in one of our popular group fitness classes.

LES MILLS™ classes are offered at the Kirk Family YMCA, Salem Family YMCA, Rockbridge Area YMCA and the Botetourt Family YMCA. Classes vary by location. Visit our website to view branch schedules.

FREESTYLE CLASSESAll branches offer a variety of freestyle classes to include: Zumba®, Cycle, Yoga, Barre, Pilates, Stretching, Interval, HIIT (High Intensity Interval Training) and much more to reach all fitness levels. The Y Express at Gainsboro only offers freestyle classes. Classes vary by location.

LES MILLSTM CLASSES

DESCRIPTION EXERCISE

BODYFLOW™ 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

FIND YOUR FIT

GROUP EXERCISE CLASSES

WATER AEROBICSThe Kirk Family YMCA, Botetourt Family YMCA and Salem Family YMCA offer a variety of water fitness classes to include: Water Aerobics, Arthritis, Deep Water Aerobics, Aqua Zumba®, and Hydro-Pilates. Classes vary by location.

INTENSITY EQUIPMENT BURN RESULTS

Low to moderate Yoga mat UP TO375 CALORIES

Increases joint flexibility, tones and shapes. Improves coordination and agility.

Moderate to high Barbell, plates, clips, step/risers,

mat

UP TO600 CALORIES

Increases strength and endurance. Tones, shapes and helps maintain bone health.

Moderate to high Step/risers, mat UP TO500 CALORIES

Increase cardio fitness, tones and shape. Improves coordination and agility.

Moderate to high None UP TO650 CALORIES

Increases cardio fitness, improves muscular endurance.

Low to high Weight plate, band, yoga mat

UP TO300 CALORIES

Increases core strength, helps improve athletic performance.

Helps prevent back pain.

Low to high Indoor stationary bike

UP TO650 CALORIES

Increases cardio fitness, improves muscular endurance.

Low to high None UP TO500 CALORIES

Increases cardio fitness and improves coordination.

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

BECOMING A BETTER YOUPersonal Training Programs

30 MINUTE PROGRAMPrices are per person, per session.

DURATION FEEOne-Month $30/session3-Month Program $25/session6-Month Program $20/session

DURATION FEE

1 HOUR PROGRAMPrices are per person, per session.

One-Month $40/session3-Month Program $35/session6-Month Program $30/session

DURATION FEE

INDIVIDUAL TRAINING

1 HOUR PROGRAMPrices are per person, per session.

DURATION FEEOne-Month $30/session3-Month Program $25/session6-Month Program $20/session

DURATION FEE

PARTNER TRAINING

Partner sessions are available for up to 5 people.

Personal training for non-members is available for an additional $8 per session.