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Health, Well-being & Fitness

Programs and activities that nurture a healthy spirit, mind & body

HEALTHY LIFESTYLES 6-WEEK BEGINNER BOOTCAMP - LADIES ONLY Ages 15 and up Ever wanted to take Bootcamp but weren’t quite ready for the intensity level? Then this program is for you. Classes include high/low, cardio and strength, interval and circuit training catered toward your fitness level. Guaranteed to make you sweat! *Non-members receive a temporary membership for all bootcamps. Jan. 3-Feb. 9 Tue & Thu 6:30-7:30pm M: $45 / NM: $99

4-WEEK BEGINNER BOOTCAMP - LADIES ONLY Ages 15 and up Ever wanted to take Bootcamp but weren’t quite ready for the intensity level? Then this program is for you. Classes include high/low, cardio and strength, interval and circuit training catered toward your fitness level. Guaranteed to make you sweat! *Non-members receive a temporary membership for all bootcamps. May 1-24 Tue & Thu 6:30-7:30pm M: $30 / NM: $75

DANCE CONTRA DANCE This family-friendly event welcomes all ages and abilities. No experience or partner are needed. A beginner’s contra lesson is presented at 7pm and is followed by the dance at 7:30pm. Jan. 28 Sat. 7:30-10:00pm Suggested: $8 Feb. 25 Sat. 7:30-10:00pm Suggested: $8 Mar. 24 Sat. 7:30-10:00pm Suggested: $8 Apr. 28 Sat. 7:30-10:00pm Suggested: $8 May 26 Sat. 7:30-10:00pm Suggested: $8 M= Member

NM=non-member

PERSONAL TRAINING We all need the advice of an expert sometimes, as well as the personal attention that comes with a trainer or coach. Ys offer personal training to help you set and meet your specific goals in order to live healthier. Our trainers work with a variety of people: from those who are recovering from an injury all the way to elite athletes who are training for an upcoming event/ sport, and every fitness level in between. So, no matter what your fitness level, age or health goal is, we can help you. Ask the front desk about discounted group rates for multiple people and multiple sessions. Come in or visit www.ymcaroanoke.org for our regular rates.

PERSONAL TRAINING SPECIALs NEW YEAR SPECIAL:

Good only from Jan. 2-23 Get these super rates on personal training sessions... INDIVIDUAL SESSIONS PARTNER SESSIONS* 1 session: M: $40 / NM: $50 5 sessions: M: $170 / NM: $225 10 sessions: M: $320 / NM: $420

-------M: $210 M $400

*Partner=2 people/session

PERSONAL TRAINING STARTER PACKAGE Available to New Clients Only If you’ve never tried personal training before, this is the package for you. Let our personal trainers get you on the right track to help you meet your pesonal goals.

3 sessions for $99 PERSONAL TRAINING EXPO Get the motivation you need to stick with those New Year’s resolutions! Meet our nationally certified Personal Trainers and discover how they can help you achieve your fitness goals! We’re doing FREE Body Fat analysis. Jan. 16 Mon 9:00 – 10:30 am M: FREE Jan. 16 Mon 5:30 – 7:00 pm M: FREE

FITNESS CHALLENGES COUCH TO 5K - RACE FOR THE CURE Ages 15 and up Want to run a 5k but don’t know where to start? Hit the ground running with this program that will prepare you to Race for the Cure. You’ll receive a weekly training program, go on weekly group runs, benefit from tips and talks, and in two months, you’ll be ready to tackle this 5k. (Race fee not included in price of program.). Already a runner but want to improve your time? Join our intermediate/advanced program. BEGINNER or INTERMEDIATE/ADVANCED program. Feb. 11-Apr. 21 Sat. 9:00-10:00am M: $40 / NM: $80 STICK TO IT CHALLENGE Ages 15 and up At the Y, we know that the key to losing weight and staying healthy in the New Year is having some accountability. That’s why we invite you to join our fun-filled challenge to Stick to It! Pledge to workout 4 days a week for 8 weeks and we’ll give you guidance, motivation through weekly prize drawings and an opportunity to win personal training sessions. Jan. 2-Feb. 24 dates and times vary M: $15 STAR CITY WEIGHT LOSS CHALLENGE Ages 15 and up If competition motivates you, you’ll love this program that encourages you to lose weight and win money! Join us for this10-week challenge to lose the highest percentage of weight. Cash prizes will be given to the top 3 individuals— 1st ($100), 2nd ($75), 3rd ($50). Each participant must weigh-in every Monday during the competition. Participants pay $1 for every pound gained and $5 for each missed weigh-in. Money from pounds/weigh-ins go in to the cash pot to give away at the end of the competition. See official rules for details. *Non-members receive a temporary membership for the challenge. Kickoff: Feb. 6 Mon. 7:00-8:00pm M: $50 / NM: $75*

TEEN WEIGHT TRAINING Ages 12-15 This training is essential for teens who want to know how to safely perform a variety of cardiovascular and resistance training exercises so that they are able to use the Wellness Center without direct supervision from a parent or guardian. Includes: manual, orientation, test and certification. Training is offered by appointment at the Kirk Family YMCA. Training available upon demand M: $25

WATER ACTIVITIES LESSONS, COMPETITIVE SWIMMING AND MORE Please see our SWIM LESSONS brochure for complete information about our on-going swim lessons for children 6 weeks-12 years old. ADULT SWIM LESSONS (BEGINNER TO ADVANCED) Ages 13 and up Come and learn the basics of swimming or refine your current swimming skills. Beginning swimmers will become acclimated with the water and learn basic strokes and water safety. Intermediate and advanced swimmers will build and refine each of the 6 basic strokes – freestyle/ backstroke/breaststroke/elementary backstroke/sidestroke/butterfly. Winter/Spring I Jan. 2-25 Mon. & Wed. 6:30-7:10pm M: $55 / NM: $110 Jan. 7-28 Sat. 8:30-9:10am M: $28 / NM: $56 Winter/Spring II Jan. 30-Feb. 22 Mon. & Wed. 6:30-7:10pm M: $55 / NM: $110 Feb. 4-25 Sat. 8:30-9:10am M: $28 / NM: $56

SELF DEFENSE - LADIES ONLY Ages 15 and up Get the skills to help you feel safe wherever you go—at the mall, on vacation or at college. Women are invited to bring their daughters, sisters, mothers, co-workers and friends to learn hands-on training from Virginia State Certified Defensive Tactics Instructors. Feb. 6-Mar. 7 Mon. & Wed. 7:00-8:00pm M: $30 / NM: $60

TRAINING & CONSULTATIONS MARATHON & HALF-MARATHON TRAINING Go the distance! Get the coaching you need to run a marathon or half marathon. Training includes a19-week training log, race singlet, Saturday practice runs, coaching and encouragement, water stations and speed workouts. Training in this session will focus on The Blue Ridge Half and Full Marathon. Dec. 17-Apr. 21 Sat. 7:00-8:00am M: $50 / NM: $65 WELLNESS ORIENTATIONS Sit down with a trainer to discuss what you want out of your wellness experience at the YMCA. We’re here to help guide you in the direction you want to go. Book your orientation with our Welcome Desk on a date and time that works for you.: Getting Started Orientation (30 minutes) M: FREE Learn how to properly use the cardio and strength machines. FitLinxx Orientations (60 minutes) M: FREE Learn how to keep track and log your physical activity with our easy-touse computer system.

Register or get more information at: Kirk Family YMCA • 520 Church Ave., Roanoke, VA (540) 342-9622 or www.ymcaroanoke.org

M= Member

NM=non-member


Winter/Spring III Feb. 27-Mar. 21 Mon. & Wed. 6:30-7:10pm Mar. 3-24 Sat. 8:30-9:10am

M: $55 / NM: $110 M: $28 / NM: $56

Winter/Spring IV Mar. 26-Apr. 25 Mon. & Wed. 6:30-7:10pm Mar. 31-Apr. 28 Sat. 8:30-9:10am

M: $55 / NM: $110 M: $28 / NM: $56

Winter/Spring V Apr. 30-May 23 Mon. & Wed. 6:30-7:10pm May 5-Jun 2 Sat. 8:30-9:10am

M: $55 / NM: $110 M: $28 / NM: $56

STROKE-O-NOMICS Ages 13 and up Our Swimming Stroke Clinic is a program that is a combination of stroke instruction and conditioning. This program is great for adults who are looking for a modified masters swim program or beginning triathletes. Emphasis is on the 4 competitive strokes; individuals must be able to swim continuously for 25 yards. Jan. 2 –May 23 Tue & Th 9:00-10:00am MR: $50 / NM: $100 MASTERS EARLY RISERS Ages 13 and up Early Risers is a swimming program for youth and adults with its founding principle being fun physical fitness and competition for every ability and level. This group meets early in the mornings to work on refining stroke technique and developing endurance for competition either at the Master swimming level, summer swim leagues, or for triathlon swims. Jan. 2 –May 23 Mon. Wed. & Fri.5:00-6:30am M: $50 / NM: $100

SPORTS & RECREATION

At the Y, sports and recreational activities are something special. Friendly competition (even with yourself), lots of variety and a supportive environment mean team sports and recreation are fun again, and it makes for a healthier lifestyle and a good story or two. BASKETBALL Pick-up basketball has become an institution at the Y, and we invite you to be a part of it. Mon., Wed., Fri. 7:00-9:00am M: FREE

VOLLEYBALL Join us in the gym for a pick-up game of volleyball. All members 13 & over welcome! No registrations required, just show up and have fun! Sunday 1:00-3:00pm M: FREE RACQUETBALL/HANDBALL Have some friendly competition (even with yourself) on any one of our 4 racquetball/handball courts. Call in advance for reservations. LATE NIGHT BASKETBALL Ages 14 and up There’s something new to do on Friday nights. Come have fun and hang out at the Y after hours and play friendly games of pick up basketball. Jan-May Fri. 9:00pm-12:00am M: $2 / NM: $5 SALEM SPRINT TRI Seasoned athletes, first-timers, family groups and relay teams will enjoy the an inviting and exciting course through beautiful Salem, VA. The race begins in the Y’s indoor pool with a 300-yard snake swim, continues with a rolling and scenic 15K bike course and finishes with a 5K run. The event features special award categories for family and school relay teams. The Salem Sprint Tri is a USA Triathlon sanctioned event. Complete information and registration are available at SetUpEvents.com. Jun. 3 Sun. 8:00am-1:30pm Register at www.setupevents.com. Ask us about special member prices.

FAMILY TIME

Serving families has always been at the heart of the Y, that’s why we provide opportunities for every family to build stronger bonds, achieve greater work/life balance, and become more engaged in our community. 80th annual father/son & family banquet Now in its 80th year, the banquet is the YMCA’s longest, continuously running program. The event will feature music, entertainment and awards for the oldest father-son pair, the youngest son, the father with the most sons and a father-son look-alikes. Similar awards are presented to mothers and daughters. Mar. 23 Fri. 6:00-8:00pm Cost: TBA INFLATABLE FRIDAYS AT THE KIRK FAMILY Y Join us for free play on the inflatable obstacle course each Friday. Jan.-May Fri 5:30-7:00pm M: FREE SWIM, SPLASH & WIBIT Take a dip and make a splash in our warm water, family-friendly pool or crank it up a notch on our water-based obstacle course. Please check our warm water pool and WIBIT schedules for open swim times. M: FREE

GROUP EXERCISE CLASSES

Zumba, Body Flow, Body Pump, Cycling, Kickboxing, Yoga, Water Aerobics and more are always FREE to members. Get the latest schedules at the Welcome Desk or online at www.ymcaroanoke.org.

NEW in GROUP EXERCISE: Les Mills’ CXWORX Starting January, the revolutionary 30-minute core workout program gets you results where it counts most!

XRKADE From dancing and bike riding to wall climbing and gaming, get ready to play hard and laugh loud in this cutting-edge game room where you get to be the controller. Jan.-May Mon.-Fri. 4:00-7:00pm Jan.-May. Sat. 10:00am-2:00pm Jan.-May Sun. 1:00-4:00pm FAMILY FUN NIGHT Laugh, love, learn and grow together as a famiy with arts and crafts, games, special themed activities that the entire family will enjoy,. Jan. 13, Feb. 10 Fri. 6:00-8:00pm M: FREE Mar. 9, May 11

LIGHTEN UP IN THE NEW YEAR hEALTHY living PROGRAMS

KIRK FAMILY YMCA January-May 2012

Kirk Family YMCA- Healthy Living - Winter Spring 2012  

Kirk Family YMCA- Healthy Living - Winter Spring 2012

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