YMCA of CVA Fall Program Guide

YOU’VE GOT THIS BECAUSE WE’VE GOT YOU YMCA OF CENTRAL VIRGINIA Where You Belong Fall 2021 Look Book & Program Guide

IN THIS ISSUE Member Benefits Facility Amenities Special Events Youth Sports Focused Fitness Community Outreach New Programs Safety Around Water Calendar of Events Child Care Exclusive Coupon and More!

D

Downtown YMCA 1315 Church St 434.847.5597

Join the Y for discounts on programs and classes!

J

Jamerson Family YMCA 801 Wyndhurst Dr 434.582.1900

E

Express YMCA 3408 Old Forest Rd 434.455.5996

B

Bowen Wellness Ctr 1901 Tate Springs Rd 434.200.7097

C

Child Care 1316 Church St 434.847.8750

WHY THE Y?

Where there’s a Y there’s a way - a way to achieve your goals, support your family, and strengthen our community. Our programs will help you and your family reach your full potential. We are dedicated to providing attainable health and wellness opportunities for all of our friends and neighbors.

No contracts. No joining fees.

AMENITIES BY BRANCH

NOT A MEMBER?

JOIN ONLINE TODAY

DOWNTOWN JAMERSON YMCA BOWEN WELLNESS YMCA FAMILY YMCA EXPRESS CENTER YMCA of Central Virginia members receive discounts on all fee-based programs such as swim lessons, personal training, sports, summer camp, child care, CrossFit and more HEALTH AND WELLNESS Over 100 FREE weekly group exercise classes ✓ ✓ ✓ ✓ including Yoga, Cycle, Zumba, Barre, Tabata, Cross t\ Training, and BodyPump ✓ ✓ InBody ✓ ✓ ✓ ✓ State of the Art Cardiovascular Equipment ✓ ✓ ✓ ✓ Free Weights ✓ ✓ ✓ ✓ Functional Fitness ✓ ✓ Group Cycling ✓ REGYMEN Premier Training* ✓ Mind and Body Studio ✓ ✓ ✓ ✓ Group Exercise ✓ ✓ Gymnasium ✓ ✓ ✓ ✓ Strength Circuit ✓ ✓ ✓ ✓ Stretching Area ✓ Racquetball ✓ ✓ Pickleball ✓ ✓ ✓ ✓ Personal Training* ✓ ✓ CrossFit* ✓ ✓ ✓ ✓ Nutrition Education ✓ ✓ ✓ Virtual Coach AQUATICS ✓ ✓ Indoor Lap Swimming ✓ ✓ Indoor Family Pool ✓ Indoor Splash Park ✓ ✓ Sauna and Hot Tub ✓ Steam Room ✓ ✓ Family Changing Rooms ✓ ✓ ✓ ✓ Locker Rooms YOUTH & FAMILY ✓ KidzGym Interactive Zone ✓ ✓ ✓ FREE Child Watch* ✓ ✓ ✓ Multipurpose Room ✓ ✓ ✓ ✓ Nursing Friendly ✓ ✓ ✓ ✓ Member discounts on all fee-based programs

WHERE THERE’S A Y THERE’S A WAY

TABLE OF CONTENTS Family Center Features . . . . . . . . . . . . . . . . . . . . 2 Programs at a Glance . . . . . . . . . . . . . . . . . . . . . 3

For every path, the Y is there to help - with committed supporters ready and able to strengthen our community.

Group Fitness Information . . . . . . . . . . . . . . . . 4

Each year these supporters turn to the Y looking for a way to be involved in creating a stronger, healthier and more connected community. Together we make it possible for all of our friends and neighbors to take advantage of the life changing services and programs that the Y offers.

Community Health . . . . . . . . . . . . . . . . . . . . 10-11

Premier Wellness Training . . . . . . . . . . . . . . 6-7 Aging Well Adults . . . . . . . . . . . . . . . . . . . . . 8-9 Youth Wellness . . . . . . . . . . . . . . . . . . . . . . 12-13 Youth Sports . . . . . . . . . . . . . . . . . . . . . . . . . 14-15 Martial Arts . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Adult Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Aquatics . . . . . . . . . . . . . . . . . . . . . . . . . . . 18-19

You can be a part of the positive change in our community. Ask a Y staff member for more information, or visit us online.

Child Care & Camp . . . . . . . . . . . . . . . . . . . . 20-21 Outreach . . . . . . . . . . . . . . . . . . . . . . . . . . 22-23

If you’re in need of assistance, please reach out to us, we are here for you. And remember, you’ve got this, because we’ve got you!

Upcoming and New Programs . . . . . . . . . . . . 24

PROGRAM NAME Swim Lessons

0-4

5-10

11-13

13-18

Adult

*

*

*

*

*

*

*

*

AQUATICS

Swim Team Lap Swimming Lifeguard Training Open Swim

*

*

*

WELLNESS

CHILD CARE

Child Watch

*

*

*16+

*

*

*

Family

*

*

Masters Swim Team

SPORTS

programs at a glance

FALL 2021

*

*

Kidz Gym at Jamerson

*

Before & After School Care

*

School Days Out

*

*

Premier Wellness Training

*

Personal Training

*

Nutrition Coaching

*

Chronic Disease Prevention and Health Management

*

*

Volleyball

*

*

Pickleball

*

Soccer

*3+

*

*

FREE GROUP FITNESS CLASSES HEALTHY LIVING

CARDIOVASCULAR Cardio Circuit Cardio Combo Circuit Craze Les Mills BodyCombat Pound 20/20/20 WATER FITNESS Aqua Bootcamp Aqua Groove Aqua Tone Aqua Zumba Deep Water HIIT Water Yoga CYCLING Cycle Cycle Express Les Mills RPM 30 Les Mills RPM 55 Les Mills Sprint - Virtual Class HIGH INTENSITY INTERVAL TRAINING Shred Extreme Fit Barre Bootcamp HIIT 45 P90x Live Tabata

Brenda Brady Group Fitness Coordinator Jamerson Family YMCA brendabrady@ymcacva.org

Beth Bright Associate Executive Director Downtown YMCA bethbright@ymcacva.org

STRENGTH TRAINING Functional Fitness Muscle P90x Shred Total Body Works TRX Les Mills Bodypump

BEST

We were voted BEST YOGA provider by Living in Lynchburg Magazine!

MIND AND BODY Align and Flow Beginner Yoga Flexible Strength Flow and Restore Gentle Yoga Hatha Yoga Mat Pilates Power Yoga Pure Stretch Vinyasa Flow Yoga Yoga for Athletes Yoga for Flexibility ZUMBA AND DANCE CLASSES REFIT Zumba Zymba Gold

Bekah Froelich Healthy Living Coordinator Express YMCA bekahfroelich@ymcacva.org

Visit us at www.ymcacva.org for complete schedules and class descriptions. Be sure to download the YMCA of Central Virginia mobile app to view schedules and changes in ‘real-time.’

YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

BENEFITS OF GROUP FITNESS Why is exercising in a group setting sometimes be more beneficial than exercising alone?

FREE

fitness classes for members We offer classes at convenient times to meet all needs-early morning, morning, early afternoons, evenings, and weekends!

1. Professional Guidance

All you need to do is show up. You can trust the certified instructor is prepared to give you an awesome workout so there is no guesswork for you to do. You also have the benefit of having a trained professional to watch your form to help prevent injuries!

2. Accountability and Social Support When you participate in a group setting you also get a chance to build community and get to know the people you are working out with. This extra social support encourages you to attend a class regularly and hold you accountable when you debate about skipping that day- YOU WILL BE MISSED!

3. Motivation and Inspiration

Attending a class can help shake up your routine when you get stuck in a rut of doing the same exercises again and again. You get the opportunity the try out new exercises that the instructor has programed in a fun and different way!

VISIT OUR SCHEDULE ONLINE

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PREMIER FITNESS TRAINING HEALTHY LIVING

CROSSFIT

Focusing on the FUN in FUNctional Fitness and group training is where it’s at! Each 60 minute class is instructor led from start to finish with teaching and cueing throughout warm-ups, skills training, work out of the day time, our high intensity piece, and a cool down. Our staff is adept at tailoring options appropriate for each individual and providing an optimal stimulus to help you reach your goals. Coaches will instinctively push you to be your very best. Having fun while we train is a key ingredient so expect plenty of smiles, laughs & high fives along the way! Whether you are a beginner or an advanced athlete, this class is for you!

CROSSFIT ENDURANCE

The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing injury, and promoting stainability

overtime. This type of training can be applied to any type of classic endurance event - 5K or 10 mile race, marathon, triathlon, cycling, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.

Premier fitness training will launch your wellness to a new level. These premier training programs are popular choices for those that wish to improve their health in small group settings.

CROSSFIT ONE-ON-ONE TRAINING

Here are five reasons why small group premier training is right for you:

We understand that group classes aren’t for everyone. Some benefit more in a oneon-one atmosphere or have very specific objectives or goals better suited for a more individualized plan. Our coaches offer one-on-one and small group sessions to complement any program.

FUNCTIONAL FITNESS 50+

Train for life!!! Regardless of your current fitness ability and understanding, you can expect to learn something new, have a challenging, yet short and efficient workout that is appropriate for all fitness levels, gain confidence in yourself and your ability to exercise, reach limits you never thought imaginable, find a common bond amongst a community of individuals that understand the importance of hard work and commitment.

REGYMEN

Regymen is an exciting heart rate based interval training program suited for all levels of fitness and designed to help you maximize your fitness goals. Tired of spending hours in the gym with the same boring routine and not seeing results? Regymen’s personal training mentality is specially programmed to help you reach your goals in a safe, effective, and creative training atmosphere. Not only will you get one on one coaching, but you’ll get the most electric fitness experience of your life!

NUTRITION EDUCATION GET THE RIGHT TOOLS TO HELP YOU SUCCEED Whether you’re wanting to lose weight, gain weight, or just feel better about the foods you’re eating, we can put you on the road to success. With personalized guidance, professional support, and accountability to stick to the plan, you’ll see changes that you never thought possible.

1. Motivation - Having the support and camaraderie of your fellow small group trainees can be just the thing some of us need to keep you motivated!

2. Variety - Small group training gets you familiar with all kinds of exercises and equipment quick-smart, plus you’ll learn proper technique and form too.

3. Time - Small group training is ideal for those of us who are short on time but seek to get the same benefits as a longer slog in the gym.

4. Personalization - By its very design small group training will only contain a small number of people. This gives your trainer or coach the opportunity to spend more time monitoring your progress and helping you with your form.

5. Goals - Training in small groups means you have the opportunity to see where your fitness level is in relation to the rest of your team and work out ways to improve on it. You can organise with your coach a training system to help you improve incrementally week after week.

BONUS

We provide social media communities for networking and always keeping you informed!

We host socials and special events for community building.

Exclusive access to inBody (no extra fee) included in your monthly rate – track your progress and stay focused on reaching your goals. www.ymcacva.org/healthyliving

YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

INTRODUCING MYZONE HEALTHY LIVING

Join the Y for discounts on programs and classes!

Myzone is a unique heart rate monitor – it doesn’t measure speed, cadence, or weight lifted. It measures the effort put in by your heart. Myzone measures your heart rate to the same level of accuracy as an ECG heart rate monitor, as used by health professionals. Discover motivational data you trust.

• Stores your data, so you can workout phone-free.

• Shows live workout stats - view via the app, on your smartwatch or on the big screen in your club or gym.

• Works with your Apple Watch or Android Wear.

• Logs every workout online - collect MEPs (Myzone Effort Points) and make every workout count.

• Connects with your favorite cardio machines.

• Tracks your health with biometric data.

• Buttons onto a comfortable, washable strap.

• Sets monthly workout goals recommended by the World Health Organization.

• Climb the ranks and connect with the Myzone

community.

TAILORED TO YOU Your data streams directly to the app so that you can see your MEPs, heart rate and calorie burn right in the workout screen. It’ll show up in your feed after your workout.

Map your body metrics and keep a record of your fitness journey.

CONNECT Find your squad and connect with your class pals. See their progress in your feed and give each other props for progress. Working with a personal trainer? Link up and chat through the app for an extra boost.

COMPETE By concentrating on effort and not image or ability, a level playing field ensures that everyone’s invited to play. Join a group challenge or start your own and get moving.

GO FOR YOUR GOALS Set new personal bests, track your progress and stay motivated.

Keep things fresh with over 40 different Zone Match challenges. Simply hit the ZM button on the workout screen in your Myzone app

PERSONAL TRAINING

THE MORE YOU BUY, THE MORE YOU SAVE!

Our nationally certified trainers design an individually-specialized workout plan that will meet your specific goals. We look forward to working with you and helping you meet your wellness goals.

Individual Training

All of our personal trainers maintain nationally recognized personal training certification. Premier personal trainers have no less than three years of experience coupled with either a nationally recognized certification or a specialized degree.

Partner Training

Visit us online for pricing and availabity.

Trainers will help you maintain dedication and eliminate guesswork from your exercise program. You will receive a training program custom designed to your individual needs and goals.

Work with a friend, family member or co-worker and meet the same goals working with a trainer at a discounted rate.

Small Group Training

Small group training is made up of a small group of three to six people.

Visit the guest services desk at any of our three

convenient locations LIKE US ON FACEBOOK | DOWNLOAD THE MOBILE APP to register.

AGING WELL ADULTS

BEST

HEALTHY LIVING FOR ACTIVE ADULTS

The Y offers classes geared for adults of all fitness levels and ages. We know you will find a class that is fun, supportive and keeps you moving to get a great workout while you make a new friends and reconnect with current ones. Schedules can be found on our website, ymcacva.org or you can grab a copy at your local branch.

ACTIVITIES AND PROGRAMS Fitness Walking Club

GROUP FITNESS CLASSES Barre

Our Health Magazine 2019 Senior Living Award Winner for BEST Fitness Services in our Community!

Pure Stretch

This class is what you need! Pure relaxation Stay healthy all year round! This is for those Barre is a group class distinguished by the use and stretching for the total body. who enjoy being outdoors and walking of ballet movements and the use of a ballet on paved trails. The pace is your pace and barre. Benefits include improved strength, ReFit you may walk up to 4 miles. The walks will balance, flexibility through the lower body Structured around cardio-dance movements, be cancelled if raining. Comfortable and toning is also incorporated to give you a supportive shoes are required for this total-body workout. Using fun, positive, and Chair Exercise activity.

Get ready for a high energy, limited movement uplifting music, REFIT® is easy to follow and will both challenge fitness enthusiasts and chair exercise program. We guarantee that Healthy Hiking Club you will have fun while we help you to improve welcome beginners Join Natural Bridge Appalachian Trail Club balance, strength, endurance and posture. and YMCA volunteer Angelo Mercado as (aging well adults).

Water Fitness he leads a group of those who like to be The water’s unique properties allow the pool outdoors and enjoy some moderate hiking to provide an environment for people of all through the most scenic and breathtaking Cross Training Lite abilities. Buoyancy creates a reduced impact A great class for all. This class will challenge sites in our areas. exercise alternative that is easy on the joints, your cardio vascular and muscular fitness.

Standing or seated options to find what works while the water’s resistance challenges the muscles. Water lends itself to a well-balanced Book Club for you. workout that improves all major components Meets on the 2nd Wednesday of each of physical fitness – aerobic training, muscle month at 11:45am at the Jamerson Family Flexible Strength strength and endurance, and flexibility.

YMCA. Find our current reading list at Fit ball, Yoga and Pilates mat work is the base online. of this class. A great opportunity to reduce Yoga stress while increasing strength, flexibility, Foundational yoga postures are practiced to Bridge Club balance, coordination, and muscle tone. A If you’ve played Bridge before and are true core workout (abdominal and lower back) align, strengthen and promote flexibility in the looking for a friendly group to rekindle your mixed with upper and lower body conditioning. body. Breathing techniques and meditation playing skills then join us from 1:30pmFinishing with a lengthy stretch, your workout may also integrated.

3:30pm at the Jamerson Family YMCA for 2 is complete! hours of Bridge playing fun! Cards and tally Zumba/Zumba Gold sheets will be provided.

High energy Latin rhythms infused with Muscle contemporary music – easy dance moves and A resistance training workout utilizing weights, lots of fun! This class is great for the dance Marvelous Mahjongg Club tubing, and body bars. A great metabolism enthusiast that prefers a lower-impact class – Come and join in the Marvelous booster. Build the muscle to BURN THE FAT! noting low-impact doesn’t mean low energy or Mahjongg fun! The only thing you low intensity! A Powerful workout! need to bring is your 2021 Marvelous Mahjongg card and Mahjongg talent. Experience is recommended.

YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

Being engaged in your community doesn’t have an age limit - and neither do we! From socials and luncheons to trips and classes, see what programs the Y offers our active adults.

This program offers community members the opportunity to stay active, engaged and socially connected with peers.

Find a complete schedule online, and at your local YMCA Family Center. www.ymcacva.org #bettertogether For More Information Contact Mary Taylor Association Director of Development, Aging Well Adults Coordinator marytaylor@ymcacva.org 434.582.1900

GUEST PASS Members, bring a friend to the Y for FREE. • Take a class with a friend • Swim laps together • Workout in the Wellness Center

Guest Name ___________________________________________________ Guest Email ___________________________________________________ Your Name ___________________________________________________ Your Member ID ___________________________________________________ One guest pass per person per year. No monetary value.

Some restrictions may apply. www.ymcacva.org

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COMMUNITY HEALTH CHRONIC DISEASE PREVENTION AND MANAGEMENT

RECLAIM YOUR ENERGY RECLAIM YOUR

POWER NEW

LIVESTRONG AT THE Y

LIVESTRONG at the YMCA, a small-group program developed and established in partnership with the LIVESTRONG Foundation, assists those who are living with, through, or beyond cancer to strengthen their spirit, mind, and body. Recent research from the Yale Cancer Center and Dana-Farber/Harvard Cancer Institute confirmed that LIVESTRONG at the YMCA participants experience improved fitness and quality of life as well as significant decreases in cancer-related fatigue.

◆

Program Details • 12-week program with two 90-minute sessions per week • Includes cardiovascular conditioning, strength training, balance and flexibility exercises • Evaluation includes fitness and quality of life assessments before and after participation • Facilitated by YMCA-certified instructors • Does not require a referral from a physician • No Cost - Includes YMCA membership for participant and their family or support system!

LEAN

This evidence-informed program is designed for people just

starting their wellness journey. We provide support to individuals to incorporate physical activity, balance food intake, and develop other positive daily behaviors for sustainable healthy living. This 12 week program is facilitated in a small group setting and led by a certified lifestyle coach.

PROGRAM DETAILS • • • • • • •

Facilitated group discussion Led by a trained Lifestyle Coach 12 weekly sessions, 3 months total 90 minute sessions Physical activity in 9 sessions Grocery store tour Interactive cooking session

PROGRAM GOALS

• Weight loss • Increased physical activity • Chronic disease prevention & management

SESSION TOPICS • • • • • • • • •

Physical Activity Essentials Nutrition Essentials Navigating Grocery Store Meal Planning Prioritizing Me Eating Out Learning to Say No Cooking Demonstration Setting Yourself Up for Success

DIABETES PREVENTION Of the 86 million people with prediabetes, only 10 percent know their condition. In addition to the high risk of developing type 2 diabetes, people with prediabetes are also at risk of developing other chronic diseases such as heart disease and stroke.

The YMCA’s Diabetes Prevention Program is specifically for people who have “pre-diabetes” or are at risk for Type 2 diabetes. The group-based program covers nutrition, physical activity and behavior modification.

Join us for a free information session - visit us online for additional details ymcacva.org Qualifications: • Participants must be 18+ • BMI > 25 • HbA1C: 5.7 - 6.4 or CDC Risk Score of >9 Program Goals: • Reduce body weight 5-7% • Increase physical activity to 150 minutes a week

For More Information Contact Randi Abell Director of Community Health randiabell@ymcacva.org 434.616.4590

YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

Join the Y for discounts on programs and classes!

HOW DOES IT WORK? 1. Clients are recommended to the program through the local V.A. 2. Client completes a Holistic Health Status intake form and returns to the YMCA 3. A physical assessment is performed by a Certified YogaFit@ for Warriors Yoga Instructor with the client 4. A plan & goals report is prepared for the client 5. Weekly one on one work will be followed by small group classes 6. Donor supported financial assistance available

YOGA FOR WARRIORS Yoga can help to condition and heal our bodies, and also promote a sense of calm and peace. Because of this, yoga can prove very beneficial for veterans. Not only can the practice heal the body, it can also help us to deal with the traumas and memories associated with combat and war.

“I have lost about 8 pounds and I know at age 72 that doing Yoga will help me be more flexible and strengthen my core and muscles.

I feel more in the “present” with my mind and body while doing Yoga blocking out all the “stuff” that clutters the mind.

YOGA FOR WARRIORS will strengthen and heal the bodies, minds and spirits of veterans. Passionate and dedicated instructors trained in Trauma Sensitive Yoga Practice Techniques will provide guidance in both individual and small group settings.

All in all, the “Yoga for Warriors” program has helped me in body, mind and spirit and I will encourage others to take a leap of faith and sign up for it.” - Anonymous Yoga for Warriors Participant For more information contact Gary Sullivan garyhsullivan@earthlink.net

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ROCK STEADY BOXING

The Parkinson’s Disease Foundation estimates there are more than 1 million people in the United States diagnosed with Parkinson’s disease. More than 60,000 people get the diagnosis each year. Rock Steady Boxing is the first gym and program in the country dedicated to the fight against Parkinson’s.

Rock Steady Boxing improves the quality of life for people battling Parkinson’s disease. It does this through non-contact, boxinginspired fitness training. We are learning every day that there are ways in which people with Parkinson’s disease can enhance their daily quality of life. With this program, you can build impressive power, strength, flexibility, and speed! By exercising with coaches who know the ropes, you can fight your way out of the corner and start to feel and function better.

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UPCOMING EVENTS 8/21 AND OTHER IMPORTANT DATES TO REMEMBER

Advance registration is required for many YMCA programs. Online registration is available. Visit us online to register prior to program start date.

www.ymcacva.org

August

8/1/21

8/7

8/9

8/21

Back to School; Registration for Before and Afterschool Care Begins

Back to School Event at Riverfront Park

Soccer Registration Opens Online Registration is Recommended

Specialty Class - Zumbathon at Jamerson

8/21

Face the Forest Obstacle Course Race

8/23

Session A Swim Lessons Begin at Jamerson

8/31

New Session of LiveSTRONG at the Y begins

September

9/6

Holiday Hours: 5:30am - 3pm Schools Day Out Available for Child Care Participants

October TBA

Member Appreciation at Jamerson

10/2

Out of Darkness Walk

9/7

Session A Swim Lessons Begin at Downtown

9/9

Session B Swim Lessons Begin at Jamerson

10/5

Session D Swim Lessons Begin at Downtown

9/11

Session B Swim Lessons Begin at Downtown

10/8

LCS Schools Day Out Available for Child Care Participants

9/11

Session C Swim Lessons Begin at Jamerson

10/11

LCS Schools Day Out Available for Child Care Participants

9/12

Session C Swim Lessons Begin at Downtown

10/16

Fall Festival at Jamerson

9/13

Fall Soccer Season Begins

10/16

9/20

Member Appreciation Day

Specialty Class - BodyPump Launch

9/21

American Red Cross Blood Drive at Jamerson

TBA

Specialty Class - ZumBarre at Jamerson

9/24

Virginia 10-Miler

9/25

LY Swim Meet

9/27

Session D Swim Lessons Begin at Jamerson

9/28

Specialty Class - Outdoor Sunset Cycle at Jamerson

10/25

Session E Swim Lessons Begin at Jamerson

Class schedules are located on our website, and our mobile app. Visit us at www.ymcacva.org for complete schedules and class descriptions. Be sure to download the YMCA of Central Virginia mobile app to view schedules and changes in ‘real-time.’ Class offerings subject to change.

There might be more! Bec sure to visit our website for additions and edits to our calendar of events and programs found on the front page of our website at www.ymcacva.org YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

HOME SCHOOL FITNESS

HOME SCHOOL FITNESS

YOUTH DEVELOPMENT

Home School Fitness is a great way to work physical activity, health and wellness, and socialization into your home school curriculum.

This program offers young people ages 5-13 hands-on instruction in health, wellness, and physical education.

Mon & Wed | 10 - 11:30am | Ages 5 - 13

SAFETY AROUND WATER

SWIM LESSONS

The YMCA provides progressive swim lessons for kids ages six months through adult hood. Our time tested program meets each individual child where they are at, ensuring their level of comfort while placing them in a program that is based on their individual abilities and age.

YOUTH DEVELOPMENT

We are th worlds swim lesson provider!

Turn to page 18 for more information.

JAMERSON FAMILY YMCA KIDZGYM WILL BE SURE TO KEEP YOUR FAMILY MOVING!

KIDZ GYM YOUTH DEVELOPMENT

Enjoy the newest interactive games, a climbing wall, inflatables, and activities with friends, all while being cared for by qualified and trained YMCA staff! Children 5 - 14 years old are welcome in KidzGym. KidzGym is a YMCA of Central Virginia Member Service available at no charge to those with YMCA Family Memberships. KidzGym is available for kids up to two hours a day, or eight hours per week.

SCHOOL YEAR KIDZGYM HOURS Mon - Thurs

4pm - 8pm

Saturday

9am - Noon

Friday

4pm - 6:30pm

Sunday

Closed

Mon - Thurs Friday

9am - 1pm 4 - 8pm 9am - 1pm 4 - 6:30pm

SUMMER/BREAK KIDZGYM HOURS Saturday Sunday

9am - Noon Closed

CROSSFIT KIDS IS BIG FUN FOR ALL AGES Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence.

Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Visit us online, or download the mobile app for a complete schedule.

CrossFit Kids is available at the Jamerson Family YMCA and is a fee-based mini camp. Contact Leanne Washburn for more information.

CROSSFIT KIDS YOUTH DEVELOPMENT

SPORTS

YOUTH SPORTS BY SEASON

Donor supported financial assistance is available!

The Y is the starting point for youth to learn about becoming and staying active and developing healthy habits that they’ll carry with them throughout their lives. The benefits are more than just physical health; whether it’s gaining the confidence that comes from learning to swim or building relationships that lead to teamwork. Participation in sports at the Y is about building the whole child, from the inside out. Dates and current schedules can be found on our website, at www.ymcacva.org.

PARENTS ARE ENCOURAGED TO VOLUNTEER AS COACHES AND HELPERS.

For More Information Contact Haley Jennings, Youth Sports Programs and Kidz Gym Coordinator haleyjennings@ymcacva.org 434.582.1900

YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

T-BALL

Learn the basics of baseball and softball with the Y’s T-ball program. T-ball gives kids basic information and the skills they will need to enjoy the sport for a lifetime!

Your child will learn how to throw, catch, field and hit correctly, and the positions of the game.

All children will get a chance to play, and create lasting memories while doing so.

Ages: TOTS: 3-4 yr old Rookies: 5-6yr

BASKETBALL

SOCCER

Youth Soccer is an exciting sport combining team play and individual skills.

YMCA basketball is designed to teach the basic skills of basketball to newcomers and refine skills for return players.

The YMCA fall and spring soccer programs are progressive programs with age-specific levels.

Focus will be on ball control, shooting techniques, offensive and defensive tactics, rules and regulations of the game, team work, sportsmanship and fair play for all.

Every child gets to play in a safe, exciting and fun atmosphere.

We encourage fair play, positive competition, and family involvement.

Ages: TOTS: 3-4 yr old Rookies: 5-6yr 8U: 7-8 yrs old 10U: 9-10 yrs old 13U: 11-13 yrs old

Ages: TOTS: 3-4 yr old Rookies: 5-6yr 8U: 7-8 yrs old 10U: 9-10 yrs old 13U: 11-13 yrs old

LY SWIM TEAM

LY Swim team focuses on the long-term development of successful competitive swimmers, providing stroke instruction and age-appropriate training to allow swimmers to progress to their highest potential. LY is a program of the YMCA of Central Virginia and a member club of USA Swimming and Virginia Swimming. Our coaching staff is experienced and professional, certified by both USA Swimming and the YMCA; you can rest assured that your swimmers are safe and receiving sound instruction to improve their swimming. LY swimmers compete at all levels, from the LAL Championships to the U.S. Olympic Trials and everything in between.

LY swimmers learn self-discipline, commitment, delayed gratification, goal-setting, friendly competition, and teamwork.

For more information contact Ryan Woodruff, ryanwoodruff@ymcacva.org

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SPORTS ADULT SPORTS

Pickleball

is open to YMCA of Central Virginia members at no charge, and available at both the Downtown YMCA and the Jamerson Family YMCA.

Volleyball

BASKETBALL

Adult volleyball at the Jamerson Family YMCA is open to all Y members and free of charge.

Pick up basketball, full court, and family shoot are available in our regulation sized air conditioned gyms located at the Downtown Branch and the Jamerson Branch.

Visit us online or download the YMCA of Central Virginia mobile app for regulary updated schedules.

MARTIAL LEARN SELF-DEFENSE, DISCIPLINE ARTS YOUTH AND ADULTS

AND FOCUS

KEMPO KARATE & JIU-JITSU AT THE JAMERSON FAMILY YMCA!

Complete Martial Arts program for All Ages!

We offer programs for individuals who want to learn a proven self defense system, gain newfound confidence, and get in the absolute best shape of their life! Try a free class today!

CLASS INFORMATION Mondays and WEdnesdays Kids Class, ages 7-12 years old | 5:30-6:30pm Teens and Adults | 6:30-7:30pm

Coach Andy Henson holds a *5th degree Black Belt in Kempo Karate. Coach Gracie holds a Brown Belt in Jiu-Jitsu.

For more information contact Coach Andy, or visit us online to register.

434.444.3564 afh0831@comcast.net YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

SPORTS

RACQUETBALL AT THE DOWNTOWN YMCA

ADULT SPORTS

Racquetball is available at the Downtown YMCA. Reservations are not required.. Challenge court games are available. Please see the YMCA mobile app for complete details or contact the Downtown YMCA for details.

MASTERS SWIMMING Masters Swimming is ideal for fitness swimmers, triathletes, former high school and college swimmers who want to train in a group setting. Email Beth Bright for more informaiton.

CROSSFIT

For More Information Downtown Y Beth Bright bethbright@ ymcacva.org

CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone — people who are just starting out and people who have trained for years. Read more on page six.

Jamerson Y Haley Jennings, haleyjennings@ ymcacva.org

DOWNLOAD OUR MOBILE APP FOR SCHEDULES, ANNOUNCEMENTS AND MORE!

SPORTS PERFORMANCE TRAINING

YOUTH AND ADULTS

YMCA SPORTS PERFORMANCE TRAINING Our Sports Performance program here at the Jamerson Family YMCA is a coach led program, coached by Sarah Kline. Sarah holds several CrossFit certifications, along with FMS-1, Art of Breath, and other functional movement certifications.

This program is not just tailored to one specific sport. These athletes compete in volleyball, basketball, softball, baseball, and much more.

This programis designed for kids ages 14 - 18yrs old.

FOCUS AREAS • Functional Strength & Power Development • Speed, Agility & Energy System Development • Flexibility, Balance & Coordination Training • Character & Sportsmanship Building

SPORT SPECIFIC TRAINING Sport specific training is programmed to focus on conditioning the body and mind to excel through the unique demands of endurance, speed, agility, balance, and recovery required by each SCHEDULE Tuesday & Thursday sport while minimizing injury.

6:30-7:45pm $168/monthly for members

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AQUATICS

SWIM LESSONS, INFANT/CHILD/ADULT

GROUP SWIM LESSONS

We offer swim classes for infants, children, teenagers, and adults. Choose from weekday, evening, and weekend classes all year long. Morning classes are also available dependant upon season.

PRIVATE AND SEMI PRIVATE SWIM LESSONS Our instructors can help you overcome apprehension, improve technique, or assist in developing a plan for endurance swimming.

Lessons are 30 minutes and scheduled by appointment.

THERE ARE THREE GENERAL CATEGORIES OF Y SWIM LESSONS:

Swim Starters develops water enrichment and aquatic readiness in children ages six months to three years. This category focuses on developing swim readiness skills through fun and confidence-building experiences. Parents also learn how to supervise children in the water, how to prevent accidents and how to plan for emergencies.

Swim Basics develops personal water safety and basic swimming skills in students of all ages. Swimmers develop a high level of comfort in the water by practicing safe water habits, engaging in underwater exploration, and learning how to swim to safety and exit if they fall into a body of water.

Swim Strokes introduces and refines stroke technique in older students.

Having mastered the fundamentals, students learn additional water safety skills and build stroke technique, developing skills that prevent chronic disease, increase social-emotional and cognitive well-being and foster a lifetime of physical activity.

Did you know? We offer outreach swim lessons for local schools, and children with visual impairements. See page 23 for more information.

PREVENT AND PROTECT The YMCA Lifeguard course is designed to prepare participants with the knowledge and skills needed to be a lifeguard.

This comprehensive course offers up-to-date information on how to guard, anticipate and prevent potential hazards before they occur and how to take action to help those in danger when necessary.

This course also includes American Safety and Health Institute: • Basic Life Support (CPR) • Basic First Aid • AED • Emergency Oxygen Administration Age Requirement: Those interested must be 16 years old to participate in training

We offer CPR/First Aid/ Oxygen/AED classes for members and non-members through the American Safety and Health Institute.

We use a blended format, with a portion of the training being online, and a two hour in person session; allowing you to study at your own pace.

Visit us online for an updated schedule of classes | www.ymcacva.org YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

Cecelia Murphey Downtown YMCA Aquatics Director 434.847.5597 cecemurphey@ymcacva.org

SWIM LESSON FINDER HOW OLD IS THE SWIMMER?

Chelsea Brooks Jamerson Family YMCA Aquatics Director 434.582.1900 chelseabrooks@ymcacva.org

FIND THE RIGHT SWIM LESSON

Is the student comfortable working with an instructor without a parent in the water?

If NO, begin with STAGE A If YES, go to the next question.

Parent & Child: Stages A - B

Can the student respond to verbal cues and jump on land?

If NO, begin with STAGE B

STAGE B WATER EXPLORATION

3 years 5 years

Will the student go underwater voluntarily?

If NO, begin with STAGE 1 If YES, go to the next question.

STAGE 1 WATER ACCLIMATION

Preschool: Stages 1 - 3

Can the student do a front and back float on his or her own?

If NO, begin with STAGE 2 If YES, go to the next question.

STAGE 2 WATER MOVEMENT

5 years 12 years

Can the student swim 10–15 yards on his or her front and back?

If NO, begin with STAGE 3 If YES, go to the next question.

STAGE 3 WATER STAMINA

Can the student swim 15 yards of front and back crawl?

If NO, begin with STAGE 4 If YES, go to the next question.

STAGE 4 STROKE INTRODUCTION

Can the student swim front crawl, back crawl, and breaststroke across the pool?

If NO, begin with STAGE 5 If YES, go to the next question.

STAGE 5 STROKE DEVELOPMENT

Can the student swim front crawl, back crawl, and breaststroke across the pool and back?

If NO, begin with STAGE 6 If YES, ask about swim team & lifeguarding

6 months 3 years

School Age: Stages 1 - 6

12+ years Teen - Adult: Stages 1-6

STAGE A WATER DISCOVERY

STAGE 6 STROKE MECHANICS

AQUATIC CENTERS SWIM LESSONS, LAP SWIMMING, GROUP EXERCISE

We have several group aqua fitness classes.

Classes in the water use the resistance and buoyancy of the water to improve cardiovascular fitness, strength, and flexibility. You can find our complete class schedule online.

We are the only community organization in Lynchburg that offers year round pool access with a total of four indoor pools, including an aquatics play center for families.

In addition to indoor pools we have hot tubs, sauna, steam rooms and designated locker rooms for you to enjoy. You can drop into one of four indoor pools for lap swim, family swim, or recreational swim.

See page two for a complete list of facility amenities.

CURRENT CLASS OFFERINGS JAMERSON

Aqua Boot Camp Aqua Tone Aqua Zumba Cardio Combo Deep H2O

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DOWNTOWN

Aqua Groove Cardio Combo Cardio Energize Deep Water HIIT Water Yoga

MASTERS SWIMMING Masters Swimming is ideal for fitness swimmers, triathletes, former high school and college swimmers who want to train in a group setting. Training focuses on improving technique, endurance and speed.

For more information, contact Beth Bright, bethbright@ymcacva.org.

CHILD CARE

Join the Y for discounts on programs and classes!

YOUTH DEVELOPMENT

SCHOOL DAYS OUT WHEN SHOOL IS OUT, THE Y IS IN!

The YMCA offers Y Camp Days as part of our before and after school child care program, whenever school is out for children ages 5 - 12. Y Camp Days offer a structured environment for your child to develop positive identities, values and social skills while having a great time.

This full-day program is offered at Amelon Elementary, Jamerson YMCA, Rockfish Elementary and Tye River Elementary when school is not in session. *This option may not be available during the first two days of inclement weather break. Scan the QR code to learn more about all of our child care programs.

Proper nutrition is vital to learning. Children that suffer from food insecurities and hunger often have an increase in conduct disorder compared to their not-hungry peers. Among low-income children, those classified as “hungry” show increased anxious, irritable, aggressive and oppositional behavior in comparison to their peers.

These children are often at higher risk for learning disabilities, lower test scores and increased absenteeism.

Currently, one out of every five children goes to bed hungry each night. To help put an end to hunger in our community, the YMCA of Central Virginia Child Care Program launched a new initiative with Lynchburg City Schools and Amherst County Schools to bring healthy meals to our kids.

The Y is now offering supper to all of the kids that participate in the four Lynchburg City and two Amherst County After School programs at no additional charge.

Additionally the Y provides healthy afternoon snacks for kids in all three programs.

CHILDWATCH

SUPPORTING YOUR COMMITTMENT TO HEALTH AND WELLNESS With your family membership, you can receive up to two hours of free babysitting for your children while you workout. Our trained staff keeps kids engaged in active play, outdoor time, reading and other activities.

We put safety first with a sign-in-and-out procedure practiced at all times. Parents must remain in the Y facility while their child is in our care.

KIDZGYM

◆

IT’S TIME TO GET UP & GET MOVING! Childhood obesity has become a nationwide epidemic, and being overweight has caused more and more young children to be diagnosed with high blood pressure, diabetes, high cholesterol and even heart disease.

KidzGym, located at the Jamerson Family YMCA and included in your family membership, is a fun, engaging and interactive gymnasium where kids can play

and get healthy while having fun.

Over 5,300 sq feet, KidzGym has a rock climbing wall, interactive gaming center, age appropriate fitness equipment, inflatable play structures and scheduled activities for kids and their families.

YMCA OF CENTRAL VIRGINIA I WWW.YMCACVA.ORG

THEY DEPEND ON YOU, YOU CAN DEPEND ON US. Dependable & Certified Before and After School Care YMCA OF CENTRAL VIRGINIA

• • • • •

Convenient hours with early morning drop off* On-site certified childcare program at your child's school Affordable programs and financial assistance available Inclement weather and school days off camp included Character building in a safe environment so that you can work without worry BEFORE AND AFTER SCHOOL CARE LOCATIONS • Amelon Elementary • Amherst Elementary • Bedford Hills Elementary • Linkhorne Elementary • Madison Heights Elementary • Sandusky Elementary • Sheffield Elementary • Temperance Elementary AFTER SCHOOL LOCATIONS • Tye River Elementary • Rockfish River Elementary

WHEN SCHOOL IS OUT THE Y IS IN!

Have your child join us for Summer Camp, Schools Day Off Camp, Spring Break Camp, and Winter Break Camp!

WHO WE ARE. WHAT WE DO.

The YMCA of Central Virginia is a 501c3 nonprofit charitable organization. We are committed to nurturing the potential of kids, promoting healthy living and fostering a sense of social responsibility within our community.

The YMCA of Central Virginia ensures that every individual has access to the essentials needed to learn, grow, and thrive.

Everything the Y does is in service of making us--as individuals and a community--better.

WE ARE A CATALYST FOR CHANGE. We develop youth, work to prevent chronic disease, build a healthier community and encourage social responsibility.

WE ARE DEVELOPING THE NEXT GENERATION OF LEADERS. We promote fun activities that build athletic, social, interpersonal and leadership skills.

FOR A BETTER US

COMMUNITY IMPACT

WE ARE COMMUNITY CENTERED. For more than 160 years, we have been listening and responding to our community’s needs.

www.ymcacva.org

WE GIVE KIDS OPPORTUNITY. Through community partnerships we provide innovative programs so kids can discover who they are and what they can achieve.

WE EMPOWER PEOPLE. We provide the tools for everyone, regardless or age or income to have a balanced spirit, mind and body.

WE ARE CLOSING THE ACHIEVEMENT GAP. We provide knowledge and character development to help young people reach their God given potential.

WE BRING PEOPLE TOGETHER. We connect people of all ages and backgrounds, from all walks of life to meet community needs.

WE ARE ADDRESSING MAJOR HEALTH ISSUES. We work closely with local health partners to provide community based solutions to chronic health issues.

HOW WE DO IT.

We provide programs that build healthy spirit, mind, and body for all. We promote our core values of responsibility, respect, honesty and caring in all that we do. Through donor supported financial assistance we make sure our programs and services are available to all in our community.

HOW YOU CAN HELP.

As a nonprofit, we rely on the generosity of people like you to support our programs and services. When you donate to the YMCA you can be sure that 100% of your donation stays right here in our community, helping to enhance the lives of your friends and neighbors. Please consider supporting one of our annual events, or giving a gift to the Y.

www.ymcacva.org • 434.616.4590

ANNUAL CAMPAIGN

STORMING OF THUNDER RIDGE

YOUTH SCHOLARSHIP GOLF TOURNAMENT

FACE THE FOREST OBSTACLE COURSE

MISSION IN MOTION

FALL FESTIVAL

APRIL

MAY

JUNE

AUGUST

OCTOBER

OCTOBER

BY THE NUMBERS $100 gives two children the opportunity to develop life skills and values that can be used on and off the field through YMCA youth sports programs & activities. $280 can help safe the lives of 4 children, while building self-esteem and confidence through 10 weeks of free “safety around water” outreach swim lessons. $750 gives hope and healing to a local cancer patient through LIVESTRONG at the YMCA, a 12 week cancer survivorship program dedicated to improving the quality of life of cancer survivors. $1300 provides ten children with the opportunity to explore their community, stay active, build character, and cultivate friendships at YMCA Summer Day Camp. $1800 helps two kids gain access to literacy tools, STEM activities and enrichment programs that will increase their odds of meeting grade level standards - which is a key indicator of academic success. Approximately 66% of students from lowincome households do not meet grade level standards.

2,277 LIVES ENHANCED

2,277 people; kids, seniors and adults received donor supported financial assistance last year.

Without your support, this wouldn’t be possible.

Download a copy of our Annual Report to learn more about the YMCA’s outreach efforts, and how we are working toward a better tomorrow for all. www.ymcacva.org/ https://www.ymcacva.org/your-ymca-here-good

YOU AND A FRIEND CAN SAVE 20% ON YOUR MEMBERSHIP WITH OUR BUDDY PROGRAM! www.ymcacva.org/membership for more information

FOCUSED FITNESS

Focused Fitness is our way of ensuing you get the most with your investment in better health when you register for more than one of the YMCA of Central Virginia’s premier wellness programs.

With Focused Fitness you can bundle and save!

• Partner with the YMCA to identify your health and wellness goals • Create a road map tailored to you and your specific needs • Rely on trained staff to guide you on your journey • Bring your friends, save money and celebrate your success!

Visit page six in this brochure for more information on our premier wellness programs.

PROVIDING PARENTS WITH PEACE OF MIND YMCA child care focuses on safety, health, social growth and academic enrichment. The Y provides a safe and fun place for kids to go, so that parents can work or study.

We offer Before and Afterschool Care, as well as full day care when school is out for teacher workdays, inclement weather, or seasonal breaks.

Donor supported financial assistance is available.

Our child care program is just one of the ways that we’ve got you! Visit page 20 for more information.

A NEW KIND OF MEMBERSHIP.

YMCA360 brings to life the people, places and programs of the Y, and brings membership full-circle.

COMING SOON

HEALTHY LIVING FOR ALL. ON ALL SCREENS.

From yoga to youth sports, enjoy our exclusive collection of on-demand and livestream classes, on all your devices in cinematic 4K. Experience YMCA360, wherever you are and whenever you want, and experience healthy living for all.

INCLUDED WITH YOUR YMCA MEMBERSHIP!