STAUNTON-AUGUSTA FAMILY YMCA
NEWSLETTER
OCTOBER 2025
P. 4 Coping Corner: Using Humor to Combat Stress P. 6 Youth Programs P. 10 Adult Programs P. 12 Mission Story: Meet Todd Eisgruber P. 14 Adult Programs P. 18 Special YMCA Event: The Second Annual Goji Games P. 20 Special Feature: 30 Year Employees P. 23 Food For Thought: Understanding Cholesterol
Are you required to take a Minimum Distribution from your retirement account? You can use these funds to benefit the community by making a donation to the STAUNTON- AUGUSTA FAMILY YMCA or COMMUNITY CHILD CARE. Check in with your financial advisor or ask SAYMCA Executive Director Josh Cole for more information about how to maximize your giving potential.
The Annual Giving Campaign is the lifeblood of our YMCA. Each year the campaign raises money through charitable donations from individuals, businesses and community organizations. These funds help to ensure that no one is ever left behind regardless of their financial circumstances. Together we are building a healthier community!
NO JOINING FEE All month!
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Group Fitness and Zumba, in particular, provide an environment for participants and instructors like Eleanor Rixey to use humor to make people feel welcome and create a sense of belonging.
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Laughter is the Best Medicine By Brian Ringgold and Karen Landers
It’s no secret that we live in a stressful world. Stress shows up everywhere —on the news, at work, in school, and even at home. According to the Cleveland Clinic, stress is a normal human reaction that happens to everyone, but when it becomes constant, it overloads the body and begins to take a toll. Chronic stress can raise blood pressure, cause headaches, exhaustion, muscle tension, digestive issues, and even weaken the immune system. Emotionally, we may feel anxious, irritable, or sink into depression. How Laughter Helps There is no miracle cure for stress, but there are definitely ways to de-stress. One of the best is to bring more humor into your life. Laughter lightens the mental load and helps physically, too. A good belly laugh boosts oxygen intake, stimulating the heart, lungs and muscles. As you laugh, your body releases endorphins, also known as the feel-good hormones. Laughter also activates and then cools down the stress response, which helps regulate heart rate and blood pressure, leaving you with a relaxed feeling that may lower the risk of a heart attack. It can even release the body’s natural painkillers, helping reduce the perception of discomfort. Studies have shown that laughter therapy improves self-esteem in people dealing with cancer and can even decrease inflammation for rheumatoid arthritis sufferers. Additionally, laughter may delay the cardiovascular complications of Type 2 diabetes (for more information, read The Healing Benefits of Humor and Laughter at va.gov). The Neuroscience of Laughter When you laugh, your brain is hard at work! Scientists have found that several different brain regions and chemicals are involved, each playing a unique role. To make this easier to follow, here are the scientific terms paired with simple explanations: • Prefrontal cortex (the “thinking brain”): Helps you get the joke and understand social cues. • Amygdala and limbic system (the “emotional brain”): Trigger feelings of joy and excitement. • Motor cortex (the “movement brain”): Tells your body to physically laugh out loud. At the same time, your brain releases natural chemicals: • Endorphins (natural painkillers): Ease discomfort and lift your mood. • Dopamine (the reward chemical): Gives you that “feel-good” boost of motivation and happiness. • Oxytocin (the bonding chemical): Helps you feel closer to others when you laugh together. Improv as Stress Relief Humor fits well in most situations, including the workplace. Brian Ringgold, who works as a building monitor at the Y, uses improv as his personal stress relief. He first took a theatre class in middle school and carried that passion into college. Years later, he discovered Silver Line Theatre Exchange in Staunton and joined their improv classes. There, he encountered Theatre Sports, a form of improvisation created by Keith Johnstone. Structured like a competitive game, Theatre Sports pushes performers into playful conflict, where mistakes and surprises draw laughter from both the audience and participants. The process mirrors how laughter itself works — tension builds, then releases, leaving everyone more relaxed. Holiday Humor With the holidays approaching (ready or not!), stress can come from preparations, overeating, overspending, and family conflicts. Humor can lower the temperature in the room. Try drawing on a funny family memory, watching a comedy together, or sharing old childhood photos. Laughter creates connection, eases tension, and makes the holidays feel lighter. Fitness and Fun Did you know that 10-5 minutes of laughter per day can burn 10-40 calories? While it may not replace your workout, laughter can be a playful addition to exercise. At the Y, fitness instructors like Eleanor Rixey use humor in their classes to keep participants motivated and energized. Eleanor has been teaching fitness classes since 2019 and considers exercise to be a special form of therapy, “We want to get stronger, but we are all carrying things with us, and we can take a class to forget about the things that are bothering us. When we laugh together it also helps us feel more connected to each other.” One of the classes Rixey teaches is Zumba, a class that can seem daunting for some people, especially those who feel they have to get all the steps right. According to Eleanor, that isn’t likely to happen, so she uses humor to put them at ease. “I usually make a joke when people start to say things that reflect feeling insecure. I remind them, that no one is taking themselves seriously in this class, including me. I mess up all the time and laugh at myself when I do.” That brings up an important point, we are all human, even fitness instructors. “Zumba instructors have hard days too,” says Rixey, “and I benefit from the connection with the people around me, sharing a laugh and working out.” Laughing can be infectious because, “the people here are hilarious. We laugh and joke together.” Rixey creates comfort in the bond she forms with her classes and carries that feeling with her long after classes are done for the day. Reflecting back on finding humor in the workplace, Rixey adds that her fellow co-workers help lighten her mood as well. “That’s one of the reasons I love working at the Y, I know I will laugh with the people I work with and with the people I see and help throughout the day. It’s the absolute best.” Building Your Humor Muscle Not everyone finds it easy to laugh, and what’s funny to some may leave others puzzled. But humor is like a muscle — it can be trained. By practicing noticing humor, surrounding yourself with funny content, and sharing laughter with others, you can strengthen your ability to see the lighter side of life. As one Stanford researcher noted, being humorless comes at a cost, but the good news is that humor can be cultivated. Final Thought How much humor is in your life? Try paying attention for a day — notice how often you laugh and how often you make others laugh. You may be surprised at what you discover. Whether through improv, holiday jokes, or a funny movie, laughter is a powerful (and free) prescription for better health. Did You Know? The “funny bone” is not a bone at all. That spot on the back of your elbow is actually the ulnar nerve, one of the main nerves in the arm and it rests against the humerus or upper arm bone. So why is it called a “funny bone”? There are a few opinions on this. The first is the fact that it’s attached to the humerus bone (i.e., humor). Another is the decidedly odd feeling you get whenever you bump it. As anyone who has wacked their funny bone against something will tell you, it may be an odd feeling but decidedly not a funny one!
Brian Ringgold performs once a month with the Silverline Theatre Exchange Improv Group. This provides a community of peers who support his creative pursuits and encourages healthy expression.
COPING CORNER: Using Humor to Combat Stress
"You can't laugh and be upset at the same time." - Brian Ringgold
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COPING CORNER
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October 21 - November 11
Fees: $25 Members/ $40 Non-members
Tuesdays 10 - 10:45 AM
DANCE
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COMMUNITY CONNECTIONS: Kaleb Hall and Malcom Elliston
Led by certified Zumbini instructor Sarah Williams
Bond with your little one through music and movement. Fees: $80 Members per session $95 Non-members per session
SING
ZUMBINI
YOUTH PROGRAMS
PLAY
HSPE?
Registration opens the last day of the current session
Fashion Designers Cut from YMCA Cloth By Chris Lassiter
0 - 4 YEARS
Program funded by our Annual Giving Campaign
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SWIM LESSONS
SPECIAL EVENTS FOR YOUTH
at the SAYMCA
Scan here to visit our website to see our upcoming projects and become a member. It's free and fun!
Since January 2025, YVC has completed more than 260 hours of service, distributed over 45 community projects and 78 volunteers. Your donations have helped continue the group's mission to "engage youth in team-based service experiences that build life and work skills while inspiring a lifetime ethic of service."
Stay active, engaged and learn about how to make a positive impact in your community!
MAKER LAB
TUESDAY/THURSDAY November 11 - December 11 (skip 11/25 & 27) Times and Levels TBD Member Registration: Oct. 30 at 5:00 PM Non-Member Registration: Oct. 31 Fees: $60 Member $75 Non-member Registration closes November 6
The maker lab is offers a unique opportunity for your child to unleash their creativity and expression. Instructor Sean Psujek prepares engaging projects that teach practical skills that apply in many areas of life. Children also develop confidence through the process of starting a project and then seeing it through to completion. All sessions have a minimum enrollment of 6 and a maximum of 8 High Schoolers Saturdays | 1-2:30 PM Fees: Must pre-register online or at the front desk $45 Members per session $60 Non-members per session
Program funded by the AGC
4th & 5th Graders Saturdays | 10:30 AM-12 PM Fees: Must pre-register online or at the front desk $30 Members per session $45 Non-members per session
YVC is recruiting youth ages 11 - 18 for service-based projects to uplift our community!
Middle Schoolers Wednesdays | 4:30-6 PM Fees: Must pre-register online or at the front desk $45 Members per session $60 Non-members per session
SATURDAY October 25 - December 6 (skip 11/29) Times and Levels TBD Member Registration: Oct. 11 Non-Member Registration: Oct. 12 Fees: $60 Member $75 Non-member Registration closes October 18
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Todd Eisgruber was 53 years old when he got his wake up call. “I was overweight. I felt terrible every single day. I was exhausted, drinking gallons of caffeine, trying to get myself to keep going. Nothing was working,” he said. And then a routine medical test made one thing abundantly clear; Eisgruber needed to make his health a priority. He was told that he needed further testing after a Cologuard test came back positive for ???. Eisgruber reflected, “It kind of makes you focus on that for just that split second and you get to make the decision of, am I going to do something about it?” Follow-up tests indicated the polyps were benign, yet, the experience was enough to motivate him to make a change. That’s when he decided to join the STAUNTON-AUGUSTA FAMILY YMCA. Eisgruber and his family joined in 2023. His wife, Sarah, works at the front desk. Making a change for yourself is powerful. When you also do that for your children, it’s inspiring to them, too. Eisgruber’s experience with his health scare made him more aware of the impact his unhealthy lifestyle was having on his son, James. “Part of what motivated me there was [realizing that] I'm setting a terrible example. Because all he sees is his dad sitting around all day doing nothing.” Getting started in the gym isn’t easy. There are so many modes and philosophies surrounding fitness. Waiting for the perfect time, diet or routine isn’t realistic. When you need to make changes, Eisgruber has this advice: “Just do anything. If you keep trying to find the right workout, you're never going to find a workout to begin with. Just pick something.” When you have a starting point, you will learn what works for you. You will find out what you enjoy and determine what needs to be adapted. Sometimes inspiration comes after you’ve begun your fitness journey. Eisgruber had already been coming to the weight room for a few months before he discovered the Powerlifting Club. “That actually was a huge inspiration for me,” he said. His teenage son, James, saw that his teacher, Mr. Payne, had completed the 1,500-pound club. “I just looked at him and I said, ‘you know what? I'm going to get on that board.’” Suddenly, Eisgruber was coming in to work out 5 to 6 days a week. He made it a goal to complete the 500-Pounds Club. In September 2024, he achieved that milestone. In less than a year he had gone from couch potato to earning a place on the Powerlifting Club board in the Wellness Center. Setting manageable goals is fundamental to being successful in fitness. Eisgruber knew he wasn’t ready for the 1,500-Pounds Club, but starting with the first level was within reach for him. The Powerlifting Club is designed with that in mind. It allows for progression. Reach that first level and then go on to the next. Eight months after Eisgruber completed the 500 pounds, he went for the 750-Pounds Club. He surpassed the required weight limit of 750 pounds to actually lift 920 pounds. Then, he experienced a few setbacks. It happens to everyone. Eisgruber had pneumonia which took time to recover from and then he injured his back. This was another kind of wake up call. He had to be honest with himself, “I just realized a lot of what I was doing was incorrectly done. I wasn't following proper form and I wasn't advancing anymore.” Injuries are common, especially when you are moving heavier weight. Getting started independently is great, but if you are starting to injure yourself or experience plateaus, then working with someone who can lead you through that safely is a great choice. Eisgruber knew he needed guidance from a professional. “I was stuck in this long plateau where I was doing the same thing over and over again. I said, ‘I need some help.’” Alex Williams is a Personal Trainer at the Y who recently started working with Eisgruber. “The last month and a half has been absolutely miraculous,” Eisgruber said. “[Williams] knows his stuff. He has helped me out in so many different ways.” Having this support has helped Eisgruber remain focused on his goals. “I have absolutely planned on doing the 1,000-Pounds Club,” he said. Despite the fact that this November he will turn 56, he isn’t letting age hold him back either. “I feel like I’m old for doing this kind of thing, [but] maybe completing the 1,250-Pounds Club isn’t out of the question.” A health scare brought Eisgruber to the Y. His dedication to his family inspired him to try something different. The support of Alex Williams encouraged him to keep pushing those goals and to do it safely. “This has been a very positive experience for me, for sure,” Eisgruber said. This journey has brought him closer to his son. They make good use of the racquetball courts, pool and the Wellness Center. “There's a lot of good father-son bonding time that actually stemmed out of this, which was kind of unexpected,” he said. “I think it's been really good for us as a family.” Now he is here to motivate the next round of people like him. “Don't worry about what everyone else thinks. That was a crippling factor for me getting in here,” he said. “It took me about a month before I realized nobody cared about what I was doing.” Take care of your health. “Everybody hates going for that colonoscopy. That's not everybody's favorite topic. But it's important. Pay attention to your health, pay attention to how you feel.” Don't be afraid of resting. “Get your head wrapped around that and say, ‘Okay, I'm going to take X number of days off to rest and recover and then come back.’” You will come back stronger. And his journey extends beyond the physical. Eisgruber has been able to make connections with the people he meets at the Y. “There's a lot of good relationships that I've started to build here. You know, not just with the staff. Everybody back [in the Wellness Center] has been great,” he said. “Quite honestly, these are the first relationships I've started to build since I've been here in Virginia. I've been here since 2008.”
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Corner
SAYMCA member Todd Eisgruber knew he needed to make a change for himself and for his family. He has completed two different levels of The Powerlifting Club and works with a personal trainer to stay on track.
Health Scare Prompts Member to Build Muscle, Relationships By Eleanor Rixey
The Powerlifting Club has different levels for members to complete. Eisgruber set out to achieve the 500 Pounds Club first and then completed the 750 Pounds Club less than a year later. Using the levels as goals helps him stay motivated.
MISSION STORY: Todd Eisgruber
CPR and First Aid Training Does your job require you to be CPR/FA certified? Do you need to keep your certification current? Interested in learning how to save a life? We offer a four-hour class that will give you the tools you need. October 11 | 8 - 1 PM $80 Members/ $90 Non-members
PICKLEBALL See Basketball Court Schedule Free for members. $10 Drop in rate for non-members.
ONCOLOGY YOGA This ongoing one-of-a-kind program is designed for cancer survivors and those still undergoing treatment for any form of cancer. This gentle program is taught by Melissa Anderson Morgan, a certified yoga4cancer teacher. Stop by the front desk to pick up a brochure or register. Tuesdays at 4:20 PM in the Mind/Body Studio Each session begins the first week of the month Fees: $25 Members per month $40 Non-members per month **Remember to bring a yoga mat**
ADULT PROGRAMS
EQUIPMENT ORIENTATION Free for ages 15+ Sign up at the front desk today!
BIBLE STUDY 11 AM Mondays Multipurpose Room
MAHJONG 10:30 AM Fridays Multipurpose Room
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ADULT POWERLIFTING CLUB 500 LB, 750 LB, 1000 LB, 1250 LB Adult members can apply to join by signing up at the Wellness Center kiosk. Find your cumulative combined weight of 1 rep max Bench Press, 1 rep max Back Squat and 1 rep max Deadlift while following the rules and regulations. Applicants MUST be 18 or older. Upon completion of the challenge you will receive a shirt and your name will be displayed in our Wellness Center. Contact Healthy Living Coordinator Krystal Clark at krystal@saymca.org with any questions. Fees: $25 Members Only
ROCK STEADY BOXING RSB enables people with Parkinson's disease to delay the onset of the symptoms through a non-contact boxing style of fitness. This method has been proven to improve participants' quality of life and sense of efficacy and self-worth. RSB provides encouragement through a "tough love" approach, inspiring maximum effort, speed, strength, balance and flexibility. Registration is ongoing and available at the front desk. Pick up a brochure today! Fees: $50 Members per month $60 Non-members per month
Class descriptions are on the back of the print outs in the lobby or online at saymca.org!
LAND and WATER GROUP FITNESS
Arms & Core Boot Camp Bums &Tums (BB Court) Barre Fit 4 Life (BB Court) HIIT Lift & Pump Senior Fitness Strength Tabata Zumba
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Adaptive Yoga Tai Chi Chu'an Chair Yoga Vinyasa Yoga Gentle Flow Yoga Pilates Men's Yoga PACE Wall Yoga (Racquetball Court)
NEW TIME!
Cycling classes available in the Cycling Studio Mondays and Wednesdays at 6 PM & 9:30 AM on Tuesdays
Find schedules online at saymca.org on the homepage. Print outs available at the front desk.
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MONDAY
TUESDAY
WEDNESDAY
THURSDAY
AQUAFIT 1 9-9:55 AM Peggy
AQUA YOGA 8 - 8:55 AM Karen
AQUAFIT 1 9-9:55 AM Peggy Tammy (2)
AQUAFIT 2 10-10:55 AM Peggy
SPLASHBURNER 9 - 9:55 AM Karen
AQUAFIT 2 10-10:55 AM Peggy Tammy (2)
AQUA YOGA 10 - 10:55 AM Karen
GENTLE AQUAFIT 11:15AM - 12PM Carol
SPLASHBURNER 6:05 - 7 PM Karen
FRIDAY
AQUAFIT 1 9-9:55 AM Karen
AQUAFIT 2 10-10:55 AM Tammy
SPLASHBURNER 6:05 - 7 PM Jenn
Splashburner with Karen
SPECIAL INTERESTS
NOW HIRING!!
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GROUP FITNESS CLASSES IN THE CARDIO/STRENGTH STUDIO
GROUP FITNESS CLASSES IN THE MIND-BODY STUDIO
CERTIFIED AQUATIC G.F. INSTRUCTORS!!
Group fitness classes are included with your membership! Non-members can purchase a pass of 10 classes for $90.
Wednesdays 4:30 - 5:30 PM
Blue Goji is a leader in the emerging field of cardio-gaming. They combine exercise with computer games to create a unique fitness experience. The SAYMCA has been utilizing the bikes for years to enhance fitness.
Nationwide Competition Gears Up for Second Year In a Row By Chris Lassiter
PREPARE FOR YMCA EVENT: The Goji Games
Live, Interactive Rounds
Solitaire | Go Bikes
Training has begun for the 2025 Blue Goji Games. Attend the practice sessions and then plan to attend the Qualifiers Oct. 20 - Nov. 2 The competition will take place on Nov. 8.
Oct. 15 Oct. 29
Vintage Wings | Castle Kart
The Blue Goji bikes and Goji Games are excellent opportunities for multi-generational teamwork. It's one of the few places seniors and teens can compete together and support each other.
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There are 120,000 reasons why the STAUNTON- AUGUSTA FAMILY YMCA’s participation in Goji Games 2024 was successful. Now, it’s time to do it again. Blue Goji, an Austin-based health technology company, is bringing the excitement back with Goji Games 2025, a national interactive cardiogaming competition where nonprofit organizations with Blue Goji bikes can compete for a share of $210,000 in prize money. Last year, the SAYMCA won $120,000 in prizes. The Goji Games combine fitness, teamwork, and e-sports gaming in a unique competition that allows nonprofits to engage their communities while raising funds for their missions. “Our goal with the Goji Games is to make fitness fun while giving nonprofits an exciting way to engage and invite members to be a part of their fundraising journey,” says Kasey Werner, Blue Goji Director of Marketing. “They kept advertising that they were giving away $210,000,” said Jeff Collins, Business Manager at the STAUNTON-AUGUSTA FAMILY YMCA. “I don’t think a lot of people thought that it was real.” Collins didn't doubt it, and the SAYMCA left with a six-figure sum in prize money. “We did well,” Collins said, “because we got a lot of people gathered to participate.” At the heart of Blue Goji is Coleman Fung, the company’s CEO, who has spent years supporting nonprofits and promoting community and embodied health. Beyond creating an event that brings communities together, Fung hopes the Goji Games will “create a different model — one that’s more inclusive than traditional athletic or e-sports tournaments. We want to engage people of all skill levels and ages — not just elite athletes — and give them a way to experience a true mind-body connection through fun, interactive games." As Blue Goji looks to grow the competition nationally, Collins is looking to grow participation at the local Y. “I’m hoping to get more people,” Collins said. “It was kind of a last-minute thing last year, because it came right after Rally for the Y. We had a lot of people riding for that, and then they didn’t want to get into something else. Now that they know what they did last year, we’re hoping we can fill out all the teams.” The competition is broken into four categories: adult, staff, youth and active older adult. “We only had one senior last year,” Collins said. “We have five bikes. We can have up to five people qualify for each game.” Qualifying sessions for Blue Goji take place from October 20 through November 2, followed by the live tournament November 8. The games include Castle Kart, Vintage Wings, Go Battle and others. For those interested in participating, Collins explained that the first step is to create an account and start practicing. “You have to create an account to ride the bikes and be in the games,” he said. “You have to choose a division. Each division plays different games. During the qualifying period, that’s when scores count. The finals is November 8th, and that’s when you go head to head against all the other organizations.” SAYMCA Building Monitor Brian Ringgold was one of last year’s Goji Games participants. He’s excited about Goji Games 2025. “I’m pretty competitive,” Ringgold said. “I like to win at most things that I do. I didn’t do so hot last year, so I’m looking for redemption this year. It was a good layout with good structure.” Through some innovative adaptive technology, Ringgold can compete from his wheelchair. “I wasn’t sure initially I’d be able to participate,” he said. “The owner of that company [Fung] presented me with adaptive equipment that allowed me to participate. Instead of pedals, I have batons that I can move with my arms that replicate pedaling.” Ringgold hopes fellow staff members and YMCA members join him in competition this year. “One of the things I think we’re doing is see if our Rock Steady [Boxing] participants are interested,” he said. “We’re really trying to grow our older active adult category, and we’re trying to get more and more teens invested in it. When they see adults participating, I think that helps them want to be involved.” Ringgold’s adaptive equipment success story isn’t the only example of the symbiotic relationship between Blue Goji and the STAUNTON-AUGUSTA FAMILY YMCA. The Y is also currently the three-time national champion in the annual Rally for the Y competition. “It’s been pretty good for us, but I think it’s been pretty good for them, too,” Collins said. “We promote it a lot. They’ve done a lot of things for our Rock Steady [Boxing] partnership. They’ve done a lot for us, but we’ve done a lot to promote things for them.”
We could win over $200,000 in cash prizes for our Y!
Would you like to join team SAYMCA for the upcoming Goji Games? Contact Jeff Collins at jeff@saymca.org to learn more or attend one of the practice sessions listed below.
LISA BOTKIN The sun’s not up yet, but Lisa Botkin is. Dressed in a bright tank top, dark fitness pants and a pair of ASICS, Botkin faces herself in a mirror, where she can see the room full of group fitness participants in addition to her own reflection. She offers lively instructions accompanied by Pat Benatar’s 1980 chart-topping song, Hit me With Your Best Shot. Her words encourage the class to maximize their workouts. “We’re only going to go about 30 seconds,” she tells the group fitness class. “Weights up. Ready? Let’s go.” A part-time Group Fitness Instructor, Botkin also works full time for the Shenandoah Valley Regional Airport. Always fascinated by punching numbers and accounting, she studied business at James Madison University. She’s a morning person, so Botkin wants to get her workouts in before work. “Threre was a boot camp-style class, and I came in the morning just to see what it was like,” Botkin said. “And I tell you what. It was hard on your stomach until you learn to get through it. I enjoy it. It gets me going before I get to work. I’m an early morning person, not a late night person. Those days where I’m not teaching and I don’t come in, I regret it later.” Now having passed the 30-year mark as an SAYMCA employee, the community is just as important as the early morning workout. “I am totally group fitness-oriented,” Botkin said. “For me to workout or push myself through anything by myself, that’s just not me. I just enjoy the energy of the group. I think the leaders at the Y - my instructors I instruct with - have been fabulous. I’ve just never thought of going anywhere else to teach.” Fitness Director Wendy Shutty also has 30 years in at the YMCA. Over the past three decades, Botkin and Shutty have been more than co-workers. They have a close bond. “Lisa I’ve known ever since I’ve started teaching,” Shutty said. “She’s a good friend. She was my teaching partner. We’ve been together this whole time. She’s a great person.” While growing up in Waynesboro, playing clarinet and saxophone in the band was an instrumental part of Botkin’s life. She continued with marching band at JMU, and music also played a role in Botkin becoming a Y group fitness instructor. “I started here in the Racquet Club taking classes, and I believe that was in 1990,” she said. “My husband and I had just bought our first house, and I joined here. Then I met Jolene Swann (former fitness instructor). I had a background in music, and the music connectivity was easy for me to teach. I was a little bit shy at the time, and I thought, ‘That might help me get out of my shell.’” It’s been 30 years since Botkin stepped out of her shell, and she’s not ready to put the Asics away just yet. “I asked myself that every single day,” Botkin said. “Things happen for a reason, and I’ll know when I know. I’m getting older, so things don’t feel as good as they always did. I still love it. As long as I can keep at it, and the people enjoy me, I’ll keep at it.” AVIS HENDERSON For Avis Henderson, working at the YMCA was the only logical conclusion. A Group Fitness Instructor, Personal Trainer and Rock Steady Boxing Coach, Henderson’s initial involvement with the SAYMCA came down to a simple math problem. “Many, many years ago, when the Y was downtown, I started taking classes,” she said. “Then I decided that if I’m going to spend all my time there, I might as well be an instructor and get paid for it.” Once Henderson started teaching, she never stopped. “I’ve been doing this a while,” Henderson said. “Thirty years is what the Y records show. It may be longer than that.” As Shutty strives to put together the strongest possible fitness team, having people like Henderson with 30 years of experience helps. “It’s consistency and stability,” Shutty said. “She’s someone you know you can go to for good, sound advice. She’s been there and done that.” Henderson’s role at the Y has expanded steadily over the years. “I used to lead group fitness aerobics,” she said. “We had routines we had to learn back then. That’s how it started.” The stories between the six YMCA staff members with 30 years under their belt overlap in all directions. Fellow Y veteran David Redman helped Henderson learn how to powerlift. “I’ve been doing personal training for 15 years or more,” said Henderson, who uses former co-workers as time stamps on her YMCA timeline. “That’s when Isaac [Coffey] was here. He’s moved on, too. I was also doing some powerlifting with David Redman, so it just seemed like a logical conclusion.” Most recently, she’s added the title of Rock Steady Boxing Coach to her resumè. “They love Avis,” Shutty said of her fellow RSB Coach. “We’re all different in how we coach. Everybody has their own unique things. Avis lets nothing get to her. That’s just her whole personality.” If anything does get to Henderson, it’s the death of a Rock Steady Boxing member. The class is her greatest sense of joy at the YMCA, too. “The Rock Steady crew has been my most rewarding,” she said, “and also the most heartbreaking. You lose people. You see people progress, but you also see people go downhill, and it hurts your heart.” Henderson has learned that fitness comes in all shapes and sizes. She’s seen a few people at 80 years of age in better shape than people half their age. She’s also learned that she’s not ready to throw in the towel just yet. “You need to work out and be healthy, and it’s fun,” she said. “I enjoy interacting with people in the classes.” DAVID REDMAN When David Redman wasn’t working for the Virginia Department of Corrections, he could be found helping people with getting correct form in the SAYMCA weight room. The Y’s "gentle giant"wanted to maintain an active lifestyle after competing on the football field as a strong safety at Virginia Military Institute, where he also did long jump and discus for the track team. “I toured VMI, and I wanted to get workouts in,” Redman said. “I started working out at the original YMCA near McCormick’s (a former restaurant). Danny Moats was down there. They saw I was a regular and asked if I wanted to work. I said, ‘Sure, I’ll work.’” Thirty years later, Redman is still saying "yes." “Redman has been here 30 years - and I’ve known him the whole time - and he’s like a solid rock in every way,” Shutty said. “He’s been consistent. He has great advice. He’s our longest tenured person in there. He knows every piece of equipment intimately.” Redman’s physique reveals his affinity for powerlifting, but in more recent years, he’s also been a key contributor to the YMCA’s Rally for the Y and the stationary biking community. “I thought that was amazing,” Shutty said. “I never thought I’d see it, and it’s great to see him excited about something like that.” Redman has been a great asset to the YMCA, and he can recount one particular time when the Y was especially comforting to him in return. “Everybody knows that my son passed away,” Redman said. “I had no way of giving him a proper burial. I came to the YMCA and talked to Carol [Byrd] up front. If I hadn’t been for this YMCA, I’d never have been able to give my son a proper burial. I’m deeply appreciative of everyone that goes here.” Retirement is the furthest thing from Redman’s mind. “I’ll do it until the good Lord says that I can’t do it. I love it,” he said. “I love knowing that I can come to the YMCA and help somebody else that needs help.”
Avis Henderson is a familiar face with enough experience in fitness to fill a book. She does it all. From Group Fitness to Personal Training to coaching Rock Steady Boxing. She also works closely with Neuro Wellness participants.
SPECIAL FEATURE: 30 Year Employees
This is a two-part series celebrating six STAUNTON-AUGUSTA FAMILY YMCA employees who have all reached 30 years with the organization. Part one highlights Lisa Botkin, David Redman and Avis Henderson. Part two will feature Carol Byrd, Wendy Shutty and Rhonda Shinaberry.
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STAUNTON-AUGUSTA FAMILY YMCA | 708 N. COALTER ST. STAUNTON, VA. | (540) 885-8089 | SAYMCA.ORG
A Special Group of SAYMCA Employees Stand the Test of Time By Chris Lassiter
Lisa Botkin has been motivating people to get healthy and strong since the 1990s. The fashion may be different, but the passion remains the same. She is part of a core group of employees who have been here for 30 years.
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FOOD FOR THOUGHT: Cholesterol: Friend, Foe or Fixable?
There was once a Pizza Hut in the center of what is now the SAYMCA parking lot. No more temptation to "cheat" on your diet!
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A lot happens in 30 years! Do you remember ...
Source: Keck Medicine of USC, 2025
During the pandemic and the height of social distancing, Lisa Botkin was one of the instructors to offer group exercise outdoors.
When people hear the word cholesterol, it can cause worry, and for good reason. Heart disease is the leading cause of death in the United States, and elevated cholesterol is a major risk factor. But cholesterol itself isn’t bad. Your body needs it to build hormones, vitamin D, and even to help digest food. The problem comes when cholesterol levels get out of balance. To understand that balance, first let’s look at what’s measured in a cholesterol test. ● LDL cholesterol (“bad cholesterol”): Too much can lead to plaque buildup in your arteries, raising your risk for heart attack and stroke. ● HDL cholesterol (“good cholesterol”): Helps carry excess cholesterol back to your liver so it can be processed and removed. Higher HDL levels are protective. ● Triglycerides: Another type of fat in the blood. Elevated triglycerides, especially along with high LDL or low HDL, further increase your risk. If your LDL and triglycerides are high, or your HDL is too low, you will likely be diagnosed with “elevated cholesterol.” Many people ask about having a genetic predisposition to high cholesterol and wonder what that means for the future health of their heart. While genetics can influence cholesterol levels, they don’t guarantee you’ll have high cholesterol. Think of genes as seeds in the ground. It’s your lifestyle that decides whether they sprout and grow. What you eat, how much you move your body, your weight, and whether you smoke all play a huge role in whether those genes get expressed. The takeaway? Having a strong family history of high cholesterol does not mean it’s a guarantee for you. That said, for some people with very high cholesterol or a strong genetic risk, lifestyle changes alone may not be enough. In those cases, doctors often prescribe medications like statins or other cholesterol-lowering drugs. Statins work by blocking a key enzyme that the liver uses to produce cholesterol, which lowers the cholesterol in your blood. If you’re taking a medication like this it’s still important to focus on food, movement, and healthy habits - maybe even more so - because healthy eating habits and regular exercise can help keep your dose low and make your medication work more effectively. How do you keep cholesterol levels balanced? ● Move your body regularly. Physical activity helps lower LDL and triglycerides and raise HDL. A mix of aerobic exercise (like walking, biking, or swimming) and strength training is ideal. ● Choose heart-healthy fats. Foods rich in unsaturated fats and omega-3s, like salmon, walnuts, flaxseeds, and olive oil, can improve your cholesterol profile. ● Limit foods that raise LDL. Cut back on fatty cuts of meat and foods high in saturated fat, such as butter, fried foods, processed snacks, and baked goods made with hydrogenated oils. ● Be mindful of added sugars and alcohol. These can raise triglycerides and add to the problem. Simple swaps to try: ● Instead of butter, try extra virgin olive oil or avocado. ● Instead of red meat, try lean chicken, fish, or beans and lentils. ● Instead of chips, snack on a handful of nuts, seeds, or trail mix. ● Instead of white bread or pasta, look for whole-grain and high-fiber versions. ● Instead of ice cream, enjoy frozen Greek yogurt or yogurt with berries. ● Instead of frying, rely on baking, grilling, or even air frying. The bottom line is it’s about balance. Even if high cholesterol runs in your family or if you’ve already been diagnosed with elevated cholesterol, what you put on your plate and how you move your body can have a very powerful impact on protecting your heart for years to come. Think of every meal, every walk, and every session at the gym as an investment in your future heart health.
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When we had an auxiliary location for the weight room while the main building was under construction.
The SAYMCA wouldn't be the same without David Redman. He continues to be a source of inspiration, motivation and comfort to many members.
A Simple Breakdown of a Common Nutritional Concern By Jess Wiley
Scan the QR code to read the story by the News Leader to learn more!
Our Youth Development Center will be constructed out at 575 New Hope Road. Building this will mean more access to equitable child care, more jobs, better socio-economic outcomes for our families and healthier lifestyles for our community. This is just the beginning of something great! Pick up an application to become a founding donor at the front desk today!
Become a founding donor today!
575 is our future. It is what our community deserves.
Want to get involved? Email our Executive Director Josh Cole at josh@saymca.org