Program Guide Winter 2012 by YMCA of Greater Richmond

2012 winter program guide YMCA OF GREATER RICHMOND

Welcome! Using this guide, you can browse programs offered at 17 YMCA branch locations throughout the Greater Richmond and Petersburg areas! Programs may vary by branch. Please call your local YMCA or go online to www.ymcarichmond.org for more information about any program in this guide.

Your YMCA Membership Your YMCA Facility or Community Membership allows you to take advantage of all the programs offered in this guide. Below are just a few of the many opportunities your membership provides: • Bond with your family, friends and community • Meet your health and fitness goals • Get professional fitness and health evaluations • Learn to swim • Play your favorite sport • Take advantage of free Child Watch (at most locations) while you work out

Branch Key

Open to All The YMCA is dedicated to remaining open to people of all ages, races, ethnicities, religions, abilities and financial circumstances. Families with annual household incomes less than $75,000 and individuals earning less than $60,000 qualify for income-based rates. Financial assistance is also available. Facility Membership Facility Membership allows access to all 17 branch locations throughout the Greater Richmond and Petersburg areas, including all programs offered. You also gain access to the Peninsula Metropolitan YMCA’s branch locations throughout the Williamsburg area as well as most YMCAs nationally through our Always Welcome At a YMCA (A.W.A.Y.) program. Community Membership Community Members pay an annual membership fee, plus the Community Member rate for selected programs. Community Members receive an official YMCA member card, access to locker rooms and lounge areas, a quarterly YMCA magazine and invitations to special Community Member events. Community Members must join at their local branch. Join Today! Visit your local branch or go to www.ymcarichmond.org to join. Branch contact information is located on the back cover of this Program Guide.

Atlee Station Family YMCA...........................................AS

Table of Contents

Chester Family YMCA...................................................CH

Active Adults..................................................................22 Aquatics..........................................................................22 Arts & Humanities........................................................24 Child Care........................................................................24 Sports..............................................................................24 Teens................................................................................25 Wellness..........................................................................26 Family & Parent/Child..................................................29

Chickahominy Family YMCA..........................................CK Downtown YMCA.........................................................DT Goochland Family YMCA...............................................GO James Center YMCA.....................................................JC John Rolfe Family YMCA...............................................JR Manchester Family YMCA.............................................MN Midlothian Family YMCA..............................................MD North Richmond YMCA Community Center...................NR Patrick Henry Family YMCA..........................................PH

To make a donation to the YMCA of Greater Richmond, visit www.ymcarichmond.org

Using Your Program Guide A lot has changed from the previous branch-only version of the Program Guide. Please follow these simple steps to take advantage of this great resource: • Find programs that interest you by type. A table of contents is located below. • Once you find a program of interest, you will notice a list of branch initials directly under the program. • Reference those initials to the Branch Key below to determine which branch offers the program. • Call your local branch or go online to www.ymcarichmond.org for specific dates, times and age requirements for the program, and also to register. Branch contact information is located on the back cover of this Program Guide.

Petersburg Family YMCA..............................................PB Elizabeth Randolph Lewis Powhatan YMCA..................PO Shady Grove Family YMCA............................................SG Swift Creek Family YMCA.............................................SC Tuckahoe Family YMCA................................................TK Camp Thunderbird Outdoor Center...............................CT

Silver Sneakers® Yoga Stretch CK, DT, GO, JR, MD, MN, SG, TK This class will move your whole body through a complete series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and a final relaxation will promote stress reduction and mental clarity. Trips GO, MD, MN, PB, PO, SG, TK Go on trips and socialize with other active adults. Branches coordinate various trips, often in conjunction with one another. Trips may range from daytime outings to multiple-day getaways.

Aquatics

Active Adults Aquatic Fitness Classes CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK Improve your cardiovascular fitness, muscular conditioning and flexibility. We offer a large variety of water-based exercise classes including water walking, water aerobics, water sports and more. Land Fitness Classes AS, CK, CH, DT, GO, JR, MD, MN, NR, PB, PH, PO, SG, TK Improve your health and socialize in land-based fitness classes. We offer a large variety of classes designed to suit a wide range of abilities and interests. Game Fit CH, CK This weekly session uses interactive video games to encourage healthy activity and interaction among older adults of all physical abilities. Games and Social Opportunities AS, CH, CK, DT, GO, JR, MD, MN, PH, PO, SG, TK Join us for a wide range of games and social opportunities for active older adults. Activities vary by branch, but include card games, art groups, bingo, Bunco, board games, chess, bocce ball, group knitting sessions, Bible study, luncheons, book clubs, art classes, birthday socials, guest speakers and much more.

Silver Sneakers® CH, CK, DT, GO, JR, MD, MN, NR, PB, PH, PO, SG, TK Move to the music through a variety of exercises designed to increase strength, range of movement and daily active living skills. Hand-held weights, elastic tubing and a ball are used for resistance. Chairs may be used for seated and/or standing support.

Adult Swim Lessons CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK It’s never too late to learn how to swim or to brush up on your technique. Our adult swim lesson participants are grouped by ability to ensure fundamental swimming techniques are mastered before advancing to more difficult classes. We have beginner and intermediate classes for participants ages 13 and up. Aquatic Fitness Classes CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK Participants ages 15 and older can improve their cardiovascular fitness, muscular conditioning and flexibility. We offer a large variety of water-based exercise classes including water walking, water aerobics, water volleyball, tai chi and more. Lifeguard Certification – Red Cross CH, CK, GO, MD, PO, TK This program allows individuals to become certified lifeguards. It includes lifeguard, first aid and CPR/AED certification. Participants must be able to swim 300 yards continuously including 100 yards breaststroke and 100 freestyle or breaststroke.

Masters Swimming DT, MD, SG, TK This program for ages 14 and up is geared toward the individual who wants to improve endurance, technique and learn new strokes. Beginner, intermediate and advanced workouts are available. This is a great training program for triathletes.

One-on-One Swim Lessons CH, CK, DT, GO, MD, MN, NR, PB, PO, SG, TK Take advantage of one-on-one time with a knowledgeable instructor to work on basic or advanced fundamentals of swimming and water safety. Ages vary by branch. Parent/Child Swim Lessons CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK You and your six-month to three-year-old child will love these fun, game-filled, half-hour lessons. Positive reinforcement helps your child enjoy the water, never forcing them to submerge. This is an excellent introduction to the pool and our preschool swim lessons.

Swim For Life CK, PH Swim for Life is a get-healthy, get-fit program for all ages tailored to your schedule. Swim laps any time thatâ&#x20AC;&#x2122;s convenient for you! Just list your name and laps swum on a provided index card and your miles will be tracked for you. See how far you can swim! Available anytime there is a lap lane open.

Preschool Swim Lessons CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK Preschool swim lessons teach fundamental swimming skills to children ages 3-5. Basic skills and water safety are taught throughout the course as children are encouraged to interact with instructors in a relaxed and fun environment. Participants are grouped into classes by ability, which include the following levels: Pike (beginner), Eel (advanced beginner), Ray (intermediate), and Starfish (advanced).

USS Long Course Swim Team SG, TK We offer a year-round, progressive swim team program that involves a higher level of competition and a more advanced workout schedule. This is a larger commitment for the swimmer and parents when compared to our swim league. This program involves travel to swim meets out of the area as well as several local United States Swimming (USS) meets.

Summer Swim Team GO, MD, PO Participants ages 4-18 must be able to swim at least one length of the pool freestyle and one length of backstroke. Skilled coaching staff will help your child with stroke technique and endurance while always incorporating the Y core values of caring, honesty, respect and responsibility. The Midlothian Tidal Waves are proud members of the James River Aquatics Club. Swim Clinics â&#x20AC;&#x201C; Between Seasons CH, CK, DT, GO, MD, MN, PB, PH, PO, TK Designed to allow current swim team members ages 5-18 the opportunity to stay in shape during the off season or for prospective members to learn technique and strengthen endurance.

YMCA Swim Teams CH, CK, GO, MD, MN, NR, PB, PH, PO, SG, TK Participants ages 5-18 must be able to swim at least one length of the pool. Skilled coaching staff will help your child with stroke technique and endurance while always incorporating the Y core values of caring, honesty, respect and responsibility. Teams will compete against other branches during swim meets. Youth Swim Lessons CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK Beginners focus on developing freestyle and proper rotary breathing, while advanced levels focus on other skills such as backstroke. This progressive program for children ages 6-12 is divided into six levels based on participant ability. These include Polliwog (beginner), Guppy (advanced beginner), Minnow (intermediate), Fish (advanced intermediate), Flying Fish (advanced) and Shark (most advanced).

To make a donation to the YMCA of Greater Richmond, visit www.ymcarichmond.org

Medically-Based Classes CH, CK, MD, PB, SG, TK The Y offers aquatics classes for those with certain medical conditions including arthritis and multiple sclerosis. All of our branches are open to populations with special needs. Classes vary by branch. Please contact your local Y to learn more.

Arts and Humanities Adult Dance DT, GO, MD, TK Learn how to dance or brush up on your skills. Instruction and styles taught vary by branch. Art Classes GO, SG You and your family will love our various art classes, ranging from pottery to painting to drawing to portraits. Film-Making Class SG This 8-10 week class offers young people a great first experience making a film. Students will learn basics of writing, storyboarding, filming, directing, acting, editing and much more. Each student will receive a DVD copy of their group’s finished product. A final showing will unveil the projects to friends, family and Y staff on the last day of the program. Group Music Classes SG If one-on-one lessons are too expensive or time consuming, then you can choose group instruction. Choose from Preschool Piano, Group Guitar for Adults, Group Piano for Adults, and more. Classes are usually 4 weeks in length for an hour each class. Many classes are offered year-round. Music Lessons JR, MD, PO, SG Enjoy weekly one-on-one lessons on a variety of instruments including piano, guitar, bass, flute, strings, drums, woodwinds and brass. Recitals and performance opportunities available. Music lessons offered vary by branch.

Recording Services SG Take advantage of our digital recording capabilities to capture your budding musician, songwriting teenager or your open mic talent. Or let us convert your old tapes and records to CD. Studio times are in two- or four-hour blocks. Youth Dance AS, CH, GO, MD, PO, SG Explore different styles of dance. Try out ballet, hip hop, jazz and more. Instruction and styles taught vary by branch.

Child Care Licensed Early Childhood Education CH, DT, GO, MD, NR, PO, SG Full- and half-day programs are offered for children ages 2½-5. Based on the Creative Curriculum, these programs address social, emotional, physical, cognitive and language development, embracing hands-on learning through play. Structured activities help children bond with peers and caring adults while they prepare for kindergarten. Licensed Elementary School Age Child Care CH, CK, CT, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK YMCA Licensed Elementary School Age Child Care is designed for children in kindergarten through fifth grade. Programs for this age group complement and enhance formal education, and provide learning opportunities that build relationships, develop character and inspire discovery to help foster your child’s academic success. Contact your local branch or go online for a list of schools served. Middle School-Age Child Care CT, CH, CK, MD, MN, NR, PH, PO, SG, TK The Y has a positive impact on the lives of middle schoolage youth. Youth learn new skills, spend time with caring leaders and discover new interests. This program also provides a safe and fun environment that benefits each child. Contact your local branch or go online for a list of schools served.

Sports

Youth Sports The Y offers opportunities for youth to participate in a wide variety of sports. Emphasis is placed on sportsmanship in a fun, competitive environment while incorporating the four core values of caring, honesty, respect and responsibility. Many of the youth sports listed below offer a wide range of programs and instructional classes to suit youth of all ages and abilities. Sports teams may compete in Y leagues with children from other branches. Please go online or call your local branch to learn more about all of our youth sports programs.

Adult Sports The Y offers sports leagues for adults who like to play in a competitive environment with an emphasis on sportsmanship and fun. Please go online or call your local branch to find out more about our adult sports programs.

Basketball PB, SG

Racquetball JC

Basketball CH, CK, MN, NR, PB, PO, SG, TK Blastball® CH, NR, PO, SG, TK An entry-level form of T-Ball for children ages 3-4. Players learn the foundations of batting, catching and throwing. Cheerleading NR, SG, TK Field Hockey SG Flag Football CH, SG, TK Gymnastics GO, TK Lacrosse GO, SG Martial Arts DT, MD, PH, PO, SG, TK Soccer CH, CK, GO, MD, PB, PO, SG, TK Sports Samplers GO T-Ball CH, MD, SG, TK Tennis PO Volleyball CH, TK, SG

Rockwall Programs AS, MD, TK Bouldering and climbing walls offer many routes suitable for all abilities. All climbers must be four years or older and have a signed waiver (a parent or legal guardian must sign for youth under 18 years of age). Skate Parks GO, MN Skaters must wear a helmet at all times. Skaters 17 years old and younger must wear elbow and knee pads. Skaters 9 years old and younger must have an adult present at all times.

Teens Babysitting Certification Program AS, GO, MD, PO, TK Learn first aid, emergency procedures, good nutrition, bottle-feeding, proper hygiene and bedtime tasks and techniques. Develop your babysitting expertise while earning extra money doing important work. Please bring a bag lunch; for ages 11-15. Black Achievers Program DT This program, designed for minority high school students, organizes college tours, SAT preparation, career exploration activities, homework help, and volunteer opportunities to help teens prepare for college. Minority professionals serve as mentors and lead career clusters in order for teens to gain knowledge and obtain more information about specific professions.

To make a donation to the YMCA of Greater Richmond, visit www.ymcarichmond.org

Squash JC

Junior Leaders’ Club MN, PO, SG, TK This program is similar to Leaders’ Club, but is offered for middle school-aged youth.

Middle School Enrichment Programs GO G.M.A.C. (Goochland Middle Action Challenge) is an afterschool enrichment program for middle school-aged youth. Participants meet three times a week (twice at their school and once at the Y) for structured recreational activities and academic assistance. Leaders’ Club CH, CK, DT, GO, MD, MN, NR, PB, PH, PO, SG, TK YMCA Leaders’ Club provides teens ages 13-18 with knowledge, training, communication skills and valuable team-building experience through volunteering in Y programs and the community. Leaders’ Club trains teens to better serve their community and the Y as they encourage each other to make a positive impact for present and future generations. Qualifying leaders may participate in Blue Ridge Leaders’ School, a week-long school held in June that is run by the South Field YMCAs with a main focus on fitness and leadership development. Metro Teen DT Metro Teens practice the skills they need to become tomorrow’s leaders. Through hands-on activities, group projects and guest speakers, teens learn about the issues that affect their community and discuss youth-oriented solutions. Available to rising high school students. Middle School After-Hours Night CH, CK, GO, MD, MN, PH, PO, SG, TK Participating branches host after-hours nights for middle school teens. The Y provides a safe place for teens to come and hang out, sing, dance, play sports, video games and more. Teen Bible Study TK Teen Bible Study is a free program that offers participants opportunities to join in Christian fellowship with other teens and to delve into God’s word. Teens in Action MD, TK The mission of the Teens in Action club is to provide volunteer and social opportunities for teens in the Y while developing leadership skills in a positive atmosphere that fosters a sense of belonging and encouragement. Teens will be required to attend a volunteer workshop. Club members are also asked to participate in essential monthly meetings.

Youth in Government/Model General Assembly DT, GO, MD, PO, TK This program, for high school youth grades 9-12, helps to promote leadership and civic responsibility in the youth of our community. The Model General Assembly provides youth with an invaluable experience as future leaders of Virginia’s system of government. Youth learn the importance of citizen participation and public service.

Branch Key Atlee Station Family YMCA...........................................AS Chester Family YMCA...................................................CH Chickahominy Family YMCA..........................................CK Downtown YMCA.........................................................DT Goochland Family YMCA...............................................GO James Center YMCA.....................................................JC John Rolfe Family YMCA...............................................JR Manchester Family YMCA.............................................MN Midlothian Family YMCA..............................................MD North Richmond YMCA Community Center...................NR Patrick Henry Family YMCA..........................................PH Petersburg Family YMCA..............................................PB Elizabeth Randolph Lewis Powhatan YMCA..................PO Shady Grove Family YMCA............................................SG Swift Creek Family YMCA.............................................SC Tuckahoe Family YMCA................................................TK Camp Thunderbird Outdoor Center...............................CT

Wellness 2012 YMCA 10k Training Teams AS, CH, CK, DT, GO, JC, JR, MN, MD, NR, PG, PH, PO, SC, SG, SS, TK The Sports Backers and the Y partner to offer YMCA 10k Training Teams again this year. Individuals of all levels interested in running or walking the Ukrop’s Monument Avenue 10k on Saturday, March 31, will work together to reach this goal. Non-YMCA members are encouraged to participate and will receive a guest pass for 10 free visits to a Y branch to work out. Components include: 10-week training program (Sat., Jan. 21- Mar. 31, 2011) with detailed written schedule; guidance from experienced coaches; organized weekly group runs/walks; special YMCA 10k Training Team shirt; entry in the Ukrop’s Monument Avenue 10k; special clinics on subjects like running shoes and related topics. Deadline for entry in YMCA 10k Training Team is Fri, Jan 27, 2011. ActivTrax AS, CH, CK, DT, GO, JC, JR, MN, MD, NR, PB, PH, PO, SG, TK ActivTrax is a web-based program that helps you reach your wellness and nutrition goals. After an initial, personalized setup session with wellness staff, ActivTrax will develop workouts and nutrition plans to meet your needs. Best of all, ActivTrax is accessible from anywhere with an Internet connection including the branch kiosk, your work or home computer, or your smartphone! Adrenaline Sports SG This outdoor group exercise program uses no equipment and incorporates all components of fitness into an intense one-hour workout.

Adult Cooking Classes GO, PO Learn to turn every meal into a delicious dose of healthy nutrition through demonstrations of simple recipes that can be recreated easily at home in this hands-on cooking class. Blood Pressure Screenings AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PB, PH, PO, SG, TK Free monthly blood pressure screenings are available to members. Speak with a wellness coach for branchspecific details.

Comprehensive Fitness Testing Package DT, GO, MD, PO, SG, TK This test will tell you the efficiency of your cardiovascular system, an estimate of your maximal oxygen consumption during cardiovascular exercise and will provide you with information on optimum exercise intensity to better achieve your fitness goals.

Exercise Evaluations DT, GO, JC, MD, MN, NR, PB, PH, PO, SG, TK Our fitness assessment specialist has the information you need to take your exercise goals to the next level. Test options available: • Sub-maximal cardiovascular testing (e.g. bike or treadmill) • Muscular Strength (e.g. maximum press) • Muscular Endurance (e.g. sit-ups, push-ups, 50% reps, etc.) • Body Composition (e.g. skinfold calipers, height/ weight, circumference) • Flexibility (e.g., sit and reach) Fast Five Fitness Check AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PB, PH, PO, SG, TK Measure your blood pressure, target heart rate, strength, flexibility and body composition. For ages 15 and up. First Aid Certification CK, DT, GO, MD, NR, PO, SG This class teaches how to properly give first aid to those in need. Fitness Fusion SG Spring into Fitness & Fun with small group personal training lead by one of our most experienced premier personal trainers. Get in shape fast with this 16-session total body strength training program designed to help you reach your goals and have fun while doing it! Learn new exercises with correct technique using a variety of modalities including free weights, TRX, kick boxing, and weight machines. This small supervised group is perfect for those wanting group support and accountability. General Wellness Orientation AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PB, PH, PO, SG, TK Get started right! Learn how to use the entire wellness center. We have treadmills, bikes, cross trainers, free weights and strength training machines. Wellness center orientation is required for all youth ages 9-14 prior to using the wellness equipment. Group Exercise Classes AS, CH, CK, DT, GO, JC, JR, MN, MD, NR, PB, PH, PO, SG, TK Whatever your goal - weight loss, toning, stress relief, endurance - there is a class to suit your needs. For safety and enjoyment, class sizes are limited. Branch-specific schedules, class offerings and descriptions are available online. One-on-one orientation with a wellness coach required for ages 9-14. Please contact your local branch to schedule this appointment.

To make a donation to the YMCA of Greater Richmond, visit www.ymcarichmond.org

Cholesterol/Glucose Testing CH, CK, GO, JC, JR, MN, NR, PB, PO, SG, TK A simple, five-minute test will give you accurate measurements of your total cholesterol, HDL, LDL, triglycerides and glucose. The test requires a 12-hour fast. For ages 18 and up.

CPR/AED Certification CK, DT, GO, MD, NR, PO, SG This is an American Red Cross Certification for adult and child.

Group Exercise Instruction & Certification Course DT, MD, TK This course covers the basics of anatomy, exercise physiology, kinesiology, class formatting and injury prevention including instruction to teach floor aerobics and strength training. Certification examination given during the last class. Hot Stone Massage JC, JR, MD, SG Experience the ultimate in therapeutic relaxation with a 60-minute hot stone massage. Known as generators of energy, warm stones are gently applied to your muscles, relaxing your body at its deepest level. Kid Fit CH, GO, MD, PH, SG This youth fitness class will improve cardiovascular fitness, strength and flexibility. Have fun performing a variety of fitness activities and playing games. LIVESTRONGâ&#x201E;˘ at the YMCA DT, MD, TK This free program is designed for cancer survivors 17 years and older who have become deconditioned or chronically fatigued from their treatment or disease. Participants receive a free 12-week Metro Family Membership and may use Y facilities at any time. Participants may bring a support person who can assist in the class or work out on their own. Medical clearance required. Contact Holly Austin, LIVESTRONG at the YMCA Advisor at 419-8564 to learn more. Martial Arts DT, MD, PH, PO, SG, TK Improved balance, relaxation, stress reduction and overall health are just some of the benefits of martial arts classes at the Y. Styles offered vary by branch and may include Tai Chi, Karate, Tae Kwon Do, Cuong Nhu and others. Massage Therapy JC, JR, MD, NR, PB, PH, SG, TK Relax and give yourself or someone you love a treat. Enjoy all types of massage given by our certified massage therapists. Medically-Based Classes CH, CK, JR, PB, PH, SG, TK The Y offers medically-based classes for many conditions including arthritis, multiple sclerosis, Parkinsonâ&#x20AC;&#x2122;s disease, cardiac rehab, cancer, conditions involving chronic pain and more. All of our branches are open to populations with special needs. Please contact your local Y or visit us online for specific information.

Member Running Groups DT, GO, MN, PH, PO, SG Members organize and lead running groups from Y branches.

N.E.W. YOU (Nutrition, Exercise, and Wellness for You) MN Looking to turn over a new leaf? N.E.W. YOU is a comprehensive program that offers education, motivation and support for those ready to lead a healthier lifestyle. Participants will have the opportunity to build a fitness and nutrition program geared toward their individual goals and needs, track their progress and learn about general wellness topics such as the role of stress on health, the latest research on weight loss management, exercise tips and food preparation suggestions. Off-season Training PO Conditioning training for youth ages 11-14 to help prepare for fall sport season. Paired Personal Training AS, CH, CK, DT, GO, JC, JR, MD MN, NR, PB, PH, PO, SG, TK With a good friend and an expert fitness trainer to motivate you, better health is yours for the taking. For ages 15 and up. Personal Training AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PB, PH, PO, SG, TK Team up with a certified personal trainer who can help you reach your fitness goals more efficiently. Youth ages 1114 must be Youth Fitness Certified prior to registration.

Personal Training for Three DT, JC, NR, SG, TK If you are interested in training with two friends, then we have the program for you. For ages 15 and older. Personal Wellness Profile AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PB, PH, PO, SG, TK A comprehensive, personal assessment of your current health status including your fitness prescription, nutritional analysis, health risk evaluation and much more. For ages 15 and older.

Prevent Diabetes SG Prevent Diabetes will provide a supportive environment for members to set goals and make changes to prevent the onset of diabetes. This pilot program will be FREE to enrolled members and will last for 16 weeks with the opportunity to receive continued support and follow-up from the YMCA coaches and peers. Restorative Yoga SG Restorative Yoga teaches postures of being rather than doing. This gentle form of yoga enables you to heal from the effects of chronic stress as you enjoy an experience of total relaxation and renewal in a completely supportive environment. TRX AS, CH, DT, GO, JC, MD, NR, PH, SG, TK Take your workouts to the next level with TRX Suspension Training®! This revolutionary method of leveraged bodyweight exercise allows you to safely perform hundreds of exercises that build power, strength, flexibility, balance, and mobility and prevent injuries – all at the intensity you choose. Instruction is offered in a class format and/or equipment is available throughout the day for individual use depending on location. Teen Fit/Game Fit MD, TK This is a program devoted to youth and teens. Teens can enjoy Dance Dance Revolution and Wii projected on a wall screen to encourage healthy activity and interaction. The program is taught by a certified group exercise instructor.

W.O.W. (Women on Weights) GO, JR, PO This small group class meets weekly and is just for the ladies! We will determine training loads and practice proper form and technique for several strength training exercises. Training principles will be discussed along with muscle group anatomy. Participants will learn exercises using various equipment including weight machines and free weights. Weight Loss Challenge AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PH, PO, SG, TK Whether it’s called “Mission Possible,” “Fit by Fall” or another name, numerous Y branches offer weightloss challenges. Come benefit from group support and encouragement as you achieve your weight-loss goal. Wellness Incentives AS, CH, CK, DT, GO, JC, JR, MD, MN, NR, PO, SG, TK Need motivation to exercise? Join one of our wellness incentive programs – stay motivated and win prizes! Friendly competition helps you become healthy, fit and inspired. Women’s Self Defense MD Being a woman does not mean you have to live in fear or be a victim. This class will teach women the skills required to react and protect themselves from physical injury. YMCA Restore Ministries SG Is there anything in your life that you would like to change? Most of us have tried to make changes in our lives and failed. Change is not impossible. Like most things in life that are worth it, change requires practice, training and a solid foundation. YMCA Restore Ministries can provide the support you need to change your life for the better. Whether the change you’re seeking is large or small, YMCA Restore Ministries can help you experience lasting change and win the game of your life.

To make a donation to the YMCA of Greater Richmond, visit www.ymcarichmond.org

Registered Dietician Service AS, CH, CK, DT, GO, JC, JR, MN, MD, NR, PB, PH, PO, SG, TK Your body is a machine and food is its fuel. Ever wonder what effects your nutrition might be having on your “healthy lifestyle” engine? If you are eating poorly and getting inadequate nutrition, your workout could be suffering. Take advantage of the Registered Dietician Service and receive a private consultation featuring a complete nutrition analysis.

Triathlon Training Team CH, DT, MD, SG These training teams are for athletes wanting the support, guidance, and knowledge to complete a sprint triathlon. Team members receive swimming, biking and running instruction; a sprint triathlon training program; a strength training program for triathletes; and weekly support and activities.

Family & Parent/Child Birthday Parties CH, CK, DT, GO, MD, NR, PB, PH, PO, SG, TK Celebrate your birthday with the Y! A variety of options are available to make this a truly special day. Children’s Yoga CH, MD A mind and body workout, focusing on stretching, strengthening and breathing for children ages 7-13.

Creative Movement CH, MD Specific classes are taught for ages 3-5 and 6-9. This program offers a mix of dance, imagery and group interaction designed to stretch your child’s creativity. Appropriate clothing is required. Facility Rentals CH, CK, CT, DT, GO, MD, MN, NR, PB, PH, TK Let the Y make your event special. Many branches offer facility rentals including gymnasiums, pools and other social spaces. Please call a participating branch for more information.

It Takes Two SG Marriage education for couples taught by First Things First of Greater Richmond. Fee includes instruction, participant workbook and take-home materials. Mom’s Morning Out JR A morning for moms to run errands while her children play games with peers and engage in craft activities at the Y. Offered once per month.

Family Craft Corner TK Parents and children, join us to make a craft. All ages are welcome. All supplies are provided.

Parent/Child Classes GO, MD, PO, SG, TK We offer numerous parent/child programs for children up to five years old. Programs may include fitness, nutrition education and cooking, yoga, gymnastics, music and free play. Age limits may vary by branch.

Family Nights and Special Events AS, CH, CK, DT, GO, JR, MD, MN, NR, PB, PH, PO, SG, TK Bring your family and enjoy a variety of opportunities for fun. Activities range from float nights, movie nights, ice cream socials, Easter egg hunts, father/daughter dances, religious observances, games and more!

Parents’ Night Out CH, CK, DT, GO, JR, MD, MN, NR, PH, PO, SG, TK These fun evenings at the Y promise to be filled with awesome games, music, crafts, movies, swimming and much more for your children while you enjoy a night out.

Finger Food and Kids Kitchen Classes MD, SG, TK Children learn to create healthy, tasty foods, the basics of cooking and how to be comfortable in the kitchen.

Prenatal Yoga DT This quarterly, six-week, prenatal yoga program is designed for expectant mothers and any other participants who seek a gentler form of yoga. Ropes Course SG With over 20 high and low challenge elements, we can provide your corporate team, youth group, sports team, camp or any other group with a fun, challenging and educational experience. Come to us or let us bring the course to you! Y Guides CT, PH, SG, TK The Y-Guides, Y-Princesses and Y-Papoose programs are unique opportunities for fathers to spend uninterrupted time with their children. The purpose of the programs is to strengthen families. Fathers, sons and daughters participate in fun and educational activities that help them grow closer together. Activities range from camping, canoeing, archery, crafts, and games to special events and outings organized by the Y.

Volunteer Opportunities AS, CH, CK, CT, DT, GO, JC, JR, MN, MD, NR, PB, PH, PO, SG, TK Contact your local Y or go online to learn more about ways you can help serve your Y and local community. Opportunities include but are not limited to coaching youth sports, mentoring youth (training provided), speaking or employment coaching opportunities, tutoring, swim instruction, fundraising and more.

Branch Hours ATLEE STATION FAMILY YMCA 8017 Rutland Center Blvd. Mechanicsville, VA 23116 Hours: Monday – Friday: 5:30 a.m. – 9 p.m. Saturday: 7 a.m. – 5 p.m. Sunday: 12 – 5 p.m. Phone: (804) 427-9622

CHESTER FAMILY YMCA 3011 West Hundred Road Chester, VA 23831 Phone: (804) 748-9622 Fax: (804) 751-0276 Hours: Monday – Thursday: 5 a.m. – 10 p.m. Friday: 5 a.m. – 9 p.m. Saturday: 6 a.m. – 6 p.m. Sunday: 12 – 6 p.m. CHICKAHOMINY FAMILY YMCA 5401 Whiteside Rd. Sandston, VA 23150 Phone: (804) 737-9622 Fax: (804) 737-8651 Hours: Monday – Thursday: 5 a.m. – 9:30 p.m. Friday: 5 a.m. – 9 p.m. Saturday: 7 a.m. – 5 p.m. Sunday: 12 – 5 p.m. DOWNTOWN YMCA 2 W Franklin St. Richmond, VA 23220 Phone: (804) 644-9622 Fax: (804) 644-3223 Hours: Monday – Thursday: 5:30 a.m. – 10 p.m. Friday: 5:30 a.m. – 9 p.m. Saturday: 7 a.m. – 6 p.m. Sunday: 12 – 6 p.m. GOOCHLAND FAMILY YMCA 1800 Dickinson Rd. Goochland, VA 23063 Phone: (804) 556-9887 Fax: (804) 556-6847 Hours: Monday – Thursday: 5:30 a.m. – 9 p.m. Friday: 5:30 a.m. – 8 p.m. Saturday: 7 a.m. – 5 p.m. Sunday: 12 – 6 p.m.

NORTH RICHMOND YMCA COMMUNITY CENTER (cont.) Hours: Monday – Thursday: 5:30 a.m. – 9 p.m. Friday: 5:30 a.m. – 8 p.m. Saturday: 8 a.m. – 5 p.m. Sunday: 12 – 5 p.m.

JAMES CENTER YMCA Three James Center 1051 E. Cary St., Suite 300 Richmond, VA 23219 Phone: (804) 200-6070 Fax: (804) 200-6084 Hours: Monday – Thursday: 5:30 a.m. – 9 p.m. Friday: 5:30 a.m. – 8 p.m. Saturday: 7 a.m. (BEGINNING JANUARY 7) – 3 p.m. Sunday: Closed

PATRICK HENRY FAMILY YMCA 217 Ashcake Rd. Ashland, VA 23005 Phone: (804) 798-5770 Fax: (804) 798-5941 Hours: Monday – Friday: 5:30 a.m. – 8:30 p.m. Saturday: 7 a.m. – 6 p.m. Sunday: 12 – 6 p.m.

JOHN ROLFE FAMILY YMCA 2244 John Rolfe Parkway Henrico, VA 23233 Phone: (804) 360-8767 Fax: (804) 237-8497 Hours: Monday – Thursday: 5:30 a.m. – 9 p.m. Friday: 5:30 a.m. – 8 p.m. Saturday: 8 a.m. – 6 p.m. Sunday: Closed MANCHESTER FAMILY YMCA 7540 Hull Street Rd. Richmond, VA 23235 Phone: (804) 276-9622 Fax: (804) 745-4866 Hours: Monday – Friday: 5:30 a.m. – 10 p.m. Saturday: 7 a.m. – 8 p.m. Sunday: 11 a.m. – 6 p.m. MIDLOTHIAN FAMILY YMCA 737 Coalfield Rd. Midlothian, VA 23114 Phone: (804) 379-5668 Fax: (804) 379-5329 Hours: Monday – Thursday: 5 a.m. – 10 p.m. Friday: 5 a.m. – 9 p.m. Saturday: 6 a.m. – 7 p.m. Sunday: 11 a.m. – 6 p.m. NORTH RICHMOND YMCA COMMUNITY CENTER 4207 Old Brook Rd. Richmond, VA 23227 Phone: (804) 329-9622 Membership Fax: (804) 329-1618 Childcare Fax: (804) 329-1613

ELIZABETH RANDOLPH LEWIS POWHATAN YMCA 2269 Mann Rd. Powhatan, VA 23139 Phone: (804) 598-0250 Fax: (804) 403-6040 Hours: Monday – Thursday: 5:30 a.m. – 9 p.m. Friday: 5:30 a.m. – 8 p.m. Saturday: 7 a.m. – 5 p.m. Sunday: 12 – 6 p.m. SHADY GROVE FAMILY YMCA 11255 Nuckols Rd. Glen Allen, VA 23059 Phone: (804) 270-3866 Fax: (804) 270-0478 Hours: Monday – Friday: 5 a.m. – 10 p.m. Saturday: 6 a.m. – 8 p.m. Sunday: 8 a.m. – 6 p.m. PETERSBURG FAMILY YMCA 120 North Madison Street Petersburg, VA 23803 Phone: (804) 733-9333 Fax: (804) 862-2585 Hours: Monday – Friday: 5:30 a.m. – 9 p.m. Saturday: 7 a.m. – 6 p.m. Sunday: 1 p.m. – 5 p.m. TUCKAHOE FAMILY YMCA 9211 Patterson Avenue Henrico, Virginia 23229 Phone: (804) 740-9622 Fax: (804) 741-9606 Hours: Monday – Thursday: 5 a.m. – 10 p.m. Friday: 5 a.m. – 9 p.m. Saturday: 6 a.m. – 8 p.m. Sunday: 8 a.m. – 6 p.m.

To make a donation to the YMCA of Greater Richmond, visit www.ymcarichmond.org

YMCA CAMP THUNDERBIRD OUTDOOR CENTER 9300 Shawonodasee Rd. Chesterfield, VA 23832 Phone: (804) 748-6714 Fax: (804) 748-8365

GOOCHLAND FAMILY YMCA (cont.) Pool Hours: Monday – Thursday: 5:30 a.m – 8:30 p.m. Friday: 5:30 a.m. – 7:30 p.m. Saturday: 7 a.m. – 4:30 p.m. Sunday: 12 – 5:30 p.m.