NEWSLETTER
Member Jacie grant AND FITNESS FLOOR COORDINATOR TRÉ WOODSON. JACIE takes on motherhood and powerlifting. Read more on page 7.
WAYNESBORO FAMILY YMCA
MAY 2026
LEARN More about THE ANNUAL GIVING CAMPAIGN & How to becomE A "U" Club Member On page 3!
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Why I Give, with Dave Mirra
Board Member Shares Passion for Service By Dawn Medley
For most of his life, Dave Mirra wasn’t one of the YMCA’s go-to supporters. The career military officer didn’t take note of what was beyond the recreational courts he played on as a kid or the equipment he used on occasional visits in later years. “I saw it as a fitness club, and I didn’t pay close attention to everything else going on in the organization,” Mirra said. He didn’t have a relationship. Becoming invested wasn’t on his radar. That changed when Dave and his wife, Sue, settled in Waynesboro in 2016 and started attending the Waynesboro Family YMCA. His wife took the first step in deepening the pair’s connection. She formed a personal network at the South Wayne Avenue facility, and was elected to a position on the Board of Directors a few years later. Mirra became more engaged as well, and found himself driving an activity bus that picked up students from local elementary schools to bring them to the Y’s afterschool program. Seeing firsthand the need for affordable, high-quality childcare reinforced for him how essential the YMCA is to working families in the Waynesboro community. When Sue made the transition to work at the Y as a Personal Trainer - a staff position that cannot be simultaneously held with a Board role - she encouraged Dave to fill out her term. “My first question was, ‘What is involved, exactly?’ because I know that I’m the kind of person that, if I’m going to do it, I need to be able to give it 110 percent,” he said. Now seven years into his Board service - two of those as the group’s Chair - Mirra understands that it might have been nearly impossible to answer that question at the time. So far, his tenure through the pandemic and beyond has included two significant projects: rewriting the organization’s bylaws and completely re-envisioning its strategic plan. “For me, giving back means using my skills and expertise in a way that benefits the Y. Not just monetarily, but via whatever skills I possess that can help the Y grow,” he said. That philosophy aligns closely with the WFYMCA’s annual giving campaign, which supports childcare, youth development, wellness programming, and financial assistance for local families. Mirra was immediately intrigued by the organization’s mission, and that appreciation grew as he led efforts to modernize the bylaws and strategic plan to make them relevant, “living documents” that will help shape the WFYMCA for years to come. "The Y itself gives back to the community in so many ways, which compels me to do my part,” he added. These days, Mirra truly relishes his role as an ambassador for the YMCA, and he is passionate about supporting fundraising efforts that sustain programs and services right in his “backyard.” In addition to providing critical childcare support, Mirra highlights the WFYMCA’s health and wellness offerings - including group fitness classes like chair yoga, and the personal training program that his wife is part of - as invaluable ways the organization helps people of all ages stay active and connected. He also highlights recent facility improvements made possible through community support, including renovations to the lobby and fitness center, as well as future plans for a new childcare center and an elevator that would improve building accessibility. “If you believe in the core values of the Y — youth development, healthy living, and social responsibility — it is important to support the bigger mission,” he explained. “The longer I am involved, the more I am convinced that there’s no other organization like it.” To learn more about supporting the Waynesboro Family YMCA’s mission through volunteering or giving, visit the YMCA or contact the organization about its annual giving campaign.
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Meet Aggie Gleason
Jacie Grant recently set a new Personal Record of lifting 190 LBS during a squat when she completed the Powerlifting Club.
FITNESS NEWS
Motor Control This move requires stability of the hip. You can improve this by strengthening the hip Try this: Single Leg Glute Bridge Hold: 3 sets of 6 slow reps
Hip extension requires mobility.
Flexibility This move requires flexibility of the hip. You can improve this by performing static stretches. Try this: Standing quad stretch: 30 second hold
Myth: If I stretch more, then I will move better. Truth: Stretching alone doesn't make movement stick.
How often do you think about the difference between flexibility and mobility? Probably never. But here is why you should. These days it is so easy to be bombarded by information, and not all information is true or valid. This column serves to help display some common fitness myths. Increases in range of motion are temporary unless combined with motor control and strength. Mobility training combines flexibility (stretching) with motor control and strength to make flexibility stick. Take Dancer's Pose for instance. This pose requires range of motion, motor control and strength. These skills can be developed through a thoughtful approach. Here is a one version of a Mobility Routine that would support mastery of Dancer's Pose. First, pick a target exercise or movement you would like to improve. Select flexibility, motor control and complex movement exercises that are foundational to that goal. Below is a sample mobility routine inspired by Dancer's Pose. Please, direct any questions to our fitness staff.
Jacie has been juggling the demands of motherhood while rediscovering her own strength—both in life and in the gym. From lifting her daughter every day to stepping back under the barbell, her journey blends motherhood with a renewed commitment to fitness. As all mothers know, the blessing of a little one can complicate achievement of personal fitness goals. She recently applied to join the newly formed Powerlifting Club at The Waynesboro Family YMCA. For Jacie, this was the perfect next-step in the steady, years-long commitment to training since Ruby was born. She saw it was the perfect way to reach that final goal of lifting her pre-baby weights again. "I faced several obstacles to get here," Jacie shared. Children, especially infants and toddlers are susceptible to every germ. Just like all athletes, she has learned how to pivot—adapting her routine to meet the unpredictable demands of motherhood. Whether it’s modifying a workout at the onset of a fever or finding creative ways to stay active, she’s embraced flexibility in her fitness journey. That often means incorporating her toddler into the process—because yes, pushing a stroller counts as a form of resistance training. We are so proud to announce that Jacie has once again reached her 500 LB powerlifting total while also setting a new lifetime Personal Record on her squat at 190 lbs! She shared, "The WFYMCA team has been encouraging me along the way every single day I come in to train. I’m so thankful to everyone for helping me reach this strength milestone." “Everyone” also includes her wonderful family, who support her every step of the way. When her husband, Conner, told little Ruby that her mom was going to the gym to get strong, Ruby proudly replied, “Momma go to gym, momma strong,” before adding, “Ruby strong, too.” Moments like these remind Jacie that motherhood doesn’t limit her—it fuels her. Like many mothers, the love for her child inspires a deeper determination and drives her to reach even greater heights. In Jacie’s words, “Ruby is my motivation to keep pursuing my dreams and chasing new goals.” What are her new goals? With the energy and purpose we have come to expect from Jacie, she says, "I am about to switch to my endurance season to focus on triathlon and running training." We wish her all the best and look forward to celebrating when she achieves that milestone, too!
Corner of Your Y: Powerlifting Club
Balancing requires stability.
Complex Movement Apply your newfound flexibility and motor control to perform a complex move with great form. Try this: Loaded Bulgarian Split Squat: 3 sets of 10 reps Lower into the split squat and then lift back up.
Myths vs Truths: Flexibility vs Mobility
Did you know the Waynesboro Y Preschool Program participates in the Blue Ridge Ready Region Mixed Delivery Grant Program? This offers full-day, year-round care for preschoolers at low or reduced costs for qualifying families. If your family meets income guidelines, is experiencing homelessness, has a child with a disability, or if a parent did not complete high school, you may qualify. Is my child eligible? Child’s family has an income at or below 200% of the federal poverty level Child’s family is experiencing homelessness Child’s parent(s) or guardian(s) did not complete high school Child has identified disability or needs special education This program helps our littlest learners build early math, literacy, independence and social-emotional skills-all while giving parents the support they need. For more information, contact Rebecca Patton, Childcare Director at 540-943-9622 ext 208 or via email at rpatton@ymcawaynesboro.org. Spaces for this program are limited.
Congrats to our following Childcare Staff graduating this month!!
Apply online at go2grow.schoolmint.com Indicate Waynesboro Family YMCA as your first choice.
WFYMCA CHILDCARE NEWS
Mikajah Dillard, WHS Headed to Virginia State University Kate Ledford, Appalachian State University Mariana Puentes, Piedmont Virginia Community College
Senetha Edwards, WHS Headed to Bridgewater College
Shay Howard, WHS Headed to Army National Guard
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Diet Culture and Its Impact on Mental Health By Jess Wiley
FROM OUR FRIENDS AT THE STAUNTON-AUGUSTA YMCA FOOD FOR THOUGHT: A Healthier Relationship with Food
May is Mental Health Awareness Month, and a great time to reflect on your overall well-being. One area we don’t always consider with our mental health? The way we approach food, eating, and nutrition. The Hidden Weight of Diet Culture Diet culture is a set of beliefs that tells us our worth is tied to our weight, and that there’s a “right” way to eat and a wrong one. It’s everywhere. From conversations about the latest fad diet to social media posts telling us what to avoid, we’re constantly inundated by the idea that we should be trying to control, restrict, or shrink our bodies. It’s so common that we often don’t even notice it. It shows up in subtle ways: Labeling foods as “good” or “bad” Feeling guilty after eating certain foods Thinking we’ve “blown it” after overindulging Believing we need to “earn” food through exercise Promising to “start fresh” every Monday Over time, this creates stress and a constant pressure to chase perfection. Thoughts about what to eat, what to avoid, whether you’re doing it “right,” and how your body compares can become exhausting. For many people, food stops being something that fuels and supports health and wellness and starts becoming a source of stress or even shame. That’s not just a nutrition issue. That’s a mental health issue. Why Diets Often Miss the Mark Most diets offer structure and clear rules, which is why they feel effective at first. But many aren’t built for real life and tend to focus almost entirely on weight loss. They don’t account for the ups and downs of being human. Instead, they rely on restriction and perfection - two things that are nearly impossible to sustain over the long term. So when the plan starts to fall apart, it’s easy to feel like you’ve failed, which can be mentally draining and very discouraging. In reality, it’s the approach that’s failing you. If something only works under ideal conditions, it’s not a long-term solution to healthy nutrition. A More Sustainable Way So what if we shifted the question? Instead of asking, “What diet should I follow?” What if we asked, “What habits can I realistically maintain?” Healthy nutrition shouldn’t be about extremes. Rather, it should focus on being consistent with the basics: Building balanced meals Including fruits and vegetables regularly Getting enough protein Staying hydrated Moving your body Not perfectly. Not all at once. But consistently over time. Meaningful, lasting change doesn’t come from doing everything right for a few weeks just to see the number on the scale drop. It comes from doing the right things most of the time so that you actually become healthier, both physically and mentally. Rethinking the Scale One of the biggest ways diet culture keeps us stuck is by tying success to a number on the scale. The scale doesn’t tell the full story. In fact, it’s often a very misleading measure of progress. Your weight can fluctuate day to day based on sleep, hormones, stress, hydration, inflammation, and carbohydrate intake (which affects water retention). So that jump on the scale after a higher-carb meal or a stressful week? That’s not failure - it’s your body doing exactly what it’s supposed to do. The problem is, when we rely on the scale as our main measure of success, it can become a mental and emotional rollercoaster, fueling discouragement and all-or-nothing thinking. Instead, what if we looked at different markers of progress: More consistent energy throughout the day Improved sleep Better focus and mental clarity Feeling stronger in your workouts Less stress around food and eating These are the changes that actually reflect improved health, and they’re the ones that support both your physical and mental well-being. Finding True Health Nutrition isn’t one-size-fits-all, and it never has been. The best approach isn’t the one that looks perfect on paper. It’s the one that builds from the basics that you can maintain in your real life without stress, guilt, pressure, or restriction. That’s where true health lives: in habits you can sustain and a relationship with food that supports not just your body, but your mental well-being too.
"I didn't know what to eat. I was just lost." - Kathy Martin
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Kathy's Story At 70, Kathy Martin was managing the competing demands of diabetes and life after ostomy surgery. The foods that helped one condition often made the other worse. Like many, she assumed feeling unwell was just part of aging. “I thought 'I’m just getting older… it’s just life,'” Martin said. A Christmas gift from her daughter - nutrition counseling at the SAYMCA - changed that. Before finding support, everyday life had become a balancing act that never quite worked. Meals became confusing, inconsistent, and sometimes skipped altogether, leading to fatigue, discomfort, and frustration. Over time, it was easy to assume these struggles were just part of getting older, rather than signs that something needed to change. "I think one of the biggest hurdles is the expectation of a quick fix," said Nutrition Coach and Personal Trainer Jess Wiley. "A lot of people are looking for the one thing to add or take away that will make everything click." Martin sat down with Wiley to rebuild her relationship with food piece by piece, learning how to balance protein, fiber, and fats in a way that worked for her body. "[ Working with Jess ] just made me aware of what my body needs,” Martin shared. "I didn’t realize how much protein the body needed.” "It starts with getting to know the person - not just what they eat, but how they live. Instead of handing someone a one-size-fits-all plan, I work with them to understand what’s realistic for their life right now," said Wiley. They set up a simple tracking app on Martin's phone, turning confusing choices into clear, visual cues: green when she was on track, red when something needed adjusting. “She [Wiley] taught me how to use it. She’s been so patient with me,” Martin said. Grocery trips became guided decisions instead of guesswork, sometimes even calling for advice in the aisle. In the kitchen, small shifts took shape. Measuring instead of guessing, choosing foods with intention, spacing meals throughout the day. Martin was empowered to change her mindset towards food, “I’ve learned to check what I’m eating, decide before I eat it whether I want to eat it.” Martin was also encouraged back into movement, finding her way into the warm water of the Y’s pool, where exercise felt possible again. What once felt overwhelming became structured. She had the support she needed to be successful. Martin's story is another example of how the SAYMCA meets people where they are and walks beside them toward lasting change. Access to personalized nutrition guidance, supportive relationships, and wellness programs doesn’t just improve one person’s daily life. It strengthens families, restores independence, and builds healthier communities. When someone like Martin regains the confidence to care for her body, stay active, and even show up for others again, that impact ripples outward. "When people feel supported, understand their habits, and have a plan that actually fits their life, that’s when real, lasting change starts to happen," Wiley said.
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THANK YOU!
We want to thank all of the People who Made our Spring Learn to Swim Program possible! We taught 56 Second graders to Learn To Swim and Be Safe around Water. THANK YOU! Pictured here are VOLUNTEER Kathy Martin, REGIONAL AQUATICS DIRECTOR Beth VALENTINE AND WFYMCA's AQUATICS COORDINATOR HAILEY KEAGY CELEBRATING DURING THE LAST CLASS OF THE SESSION. KATHY IS ALSO FEATURES IN A STORY ON PAGE 15.