STAUNTON-AUGUSTA YMCA
The Lancaster-Mensah family has built a strong connection at the SAYMCA, and they hope to find a new Y family when they relocate in the near future. Read more on page 8
NEWSLETTER
APRIL 2026
P. 2 Annual Giving Campaign Updates P. 4 Coping Corner: Caring for Your Brain P. 12 YVC Tree Planting P. 18 Aqua Yoga and Aquatics Staff Profile P. 20 Basketball News P. 22 Food for Thought: Stress and Your Gut
February 1 - May 16
No amount is too small. Pledge today, give over time. If every member gave just $20 we would make our goal. That’s less than $2.50 per month per member through December 2026. Donations can be made in person at the front desk. We can take cash, check, or a card. Donate online at saymca.org. Click the “donate” button on the homepage or scan the QR code below.
SCAN TO REGISTER
By expanding access to healthy living and youth development through scholarships for membership, child care, and programs.
Annual Giving Campaign 2026
GIVE TODAY!
Help us raise $160,000!!
By funding programs like The Y Not Sing Singers and Youth Volunteer Corps that foster social responsibility.
We're wrapping up our Annual Giving Campaign run in honor of Bobby Fitzgerald - a longtime member who disappeared without a trace during a hike in 2012. Fitzgerald was an avid runner himself, and close friends see this as a way to mark his legacy and close out the important fundraising effort.
Looking back at 2025... Total Scholarships: $171,448 Membership: $111,753 Childcare: $59,695 Our Why Not Sing Singers had 44 performances at 22 different locations last year Our Youth Volunteer Corps had over 260 hours of service, completed more than 45 projects and had 78 volunteers give back to their community. 50 people fought Parkinsons Disease with Rock Steady Boxing 20 people worked back to health with NeuroWellness 10 people found some revovery with Oncology Yoga
NO JOINING FEE All month!
We operate on the principal that we are more than just a fitness facility. Our mission is to develop programs that promote the health of spirit, mind and body FOR ALL! How do we do this?
General Registration March 16 - April 25 $40 (includes shirt) Late Registration April 26 - May 16 $45 (shirt not guaranteed)
Saturday May 16 at 7:30 AM The race will begin and end in the SAYMCA parking lot.
Your membership is something you do for yourself. Giving to the Annual Giving Campaign is something you do for someone else. We cannot do this without YOU!
By meeting our community’s evolving needs through transformative programs like Neuro-Wellness, Rock Steady Boxing, and Oncology Yoga.
Every year we set a goal of raising $160,000 so that we can continue the tradition of creating positive impact. As of today we are at $36,000. Will you help us spread the word?
Chronic stress doesn’t stay neatly contained in thoughts. It shows up physically — tight shoulders, headaches, digestive issues, fatigue. It changes how we respond to people. It narrows our capacity for empathy.
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Brian Ringgold offers homework assistance twice a week to the kids enrolled in our Afterschool Adventure Club. He meets with six to eight kids and offers support in math, reading and writing. He enjoys building rapport with the young students and looks forward to expanding the program. The students enjoy a calm and caring environment while getting the extra attention they need.
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We talk about mental health more than we used to. That’s a good thing. But awareness alone isn’t the same as care. In March, I raised the issue of brain health and sleep, and emotional wellness — and all of it points to something simple, yet easy to forget. Your brain is not a machine. It’s an organ. And it deserves care. Every day, your brain carries stress, decisions, memories, emotions, responsibilities, conversations, deadlines, and expectations. It processes noise, screens, notifications, and social dynamics. It regulates your mood, your reactions, and your energy. That’s a lot. Yet many of us treat our brains as if they should simply “handle it.” Push through. Stay up later. Answer one more email. Keep going. We live in a culture that praises productivity and endurance. Rest can feel indulgent. Slowing down can feel lazy. Saying no can feel selfish. But exhaustion isn’t a badge of honor. It’s a signal. Rest Is Not Weakness Caring for your brain sometimes means sacrificing productivity. Going to bed earlier instead of finishing everything. Taking a break instead of pushing through mental fog. Stepping outside when your head feels heavy. Saying no to something that drains you. Those choices may not look impressive. They won’t earn applause. But they protect your nervous system. Sleep alone plays a massive role in emotional regulation, memory consolidation, and decision-making. When we’re sleep-deprived, everything feels sharper — irritation, sadness, stress. Small problems feel bigger. Patience shrinks. Rest is maintenance, and maintenance prevents breakdown. Stress Isn’t Just “In Your Head” Chronic stress doesn’t stay neatly contained in thoughts. It shows up physically — tight shoulders, headaches, digestive issues, fatigue. It changes how we respond to people. It narrows our capacity for empathy. When we ignore stress long enough, connection becomes harder. We’re quicker to snap. Slower to listen. Less available emotionally. Caring for your brain isn’t just about you. It affects how you show up in relationships. When you protect your energy, you protect your ability to connect. Giving Yourself Permission Many people struggle more with permission than with knowledge. We know rest is important. We know mental health matters. But giving ourselves permission to prioritize it? That’s harder. Permission to log off. Permission to not answer immediately. Permission to reschedule. Permission to ask for help. There is a quiet kind of courage in admitting, “I need a break.” There is strength in recognizing your limits before you reach them. Small Practices That Make a Difference Caring for your brain doesn’t require a complete life overhaul. It begins with small shifts: Set a consistent bedtime. Take short movement breaks during the day. Limit late-night scrolling. Practice a few minutes of deep breathing when stress rises. Reach out to someone you trust when things feel heavy. You don’t have to do everything. Just choose one place to start. Consistency matters more than intensity. The Ripple Effect When you care for your brain, you think more clearly. You respond instead of react. You notice beauty more easily. You feel steadier. And steadiness is contagious. The way you treat your own mental health quietly gives others permission to do the same. You don’t have to earn rest. You don’t have to justify care. You don’t have to wait until you’re overwhelmed to make changes. Your brain works hard for you every day. Caring for it is not weakness. It’s respect. When you respect your own well-being, connection becomes stronger — not because you’re trying harder, but because you have the capacity to show up fully. This month, pay attention to what your mind and body are asking for. Slow down when you need to. Sleep when you’re tired. Reach out when you’re overwhelmed. You are allowed to care for your brain. It carries you through everything.
COPING CORNER: Brain Health
COPING CORNER
Caring for Your Brain Is a Form of Respect By Brian Ringgold
Wilson Elementary School 8 weeks Ages: Rising Kindergartner (must be 5YO) - rising 5th graders. Dates: June 1 - July 24 Drop Off: 7:30 - 8:30 AM Pick Up: 4:30 - 5:30 PM
CONTACT: Child Care Director Andrea Ryder at andrea@saymca.org
One-time registration fee: $30 Members/ $50 Non-Members PER HOUSEHOLD Siblings get 10% off per week COST FOR ELEMENTARY CAMPS Members: $220 per week, per child Non-members: $250 per week, per child
Elementary-Age Students
ALL SITES INCLUDE: free breakfast, lunch, morning snack, afternoon snack, field trips, swimming and Y camp shirt Financial assistance information available on our website saymca.org
One - time registration fee: $30 Members/ $50 Non-members PER HOUSEHOLD Pricing: Siblings get 10% off per week COST FOR TEEN CAMP Members: $225 per week, per child Non-members: $255 per week, per child
SAYMCA Teen Center 8 weeks Ages: Rising 6th - 8th Grades (Ages 11-14) Dates: June 1 - July 24 Drop Off: 7:30 - 8:30 AM Pick Up: 4:30 - 5:30 PM
Teen Camp
SUMMER DAY CAMP
Registration opens to the public March 10! Register online at SAYMCA.ORG
Two Sites
CONTACT: Teen Director Eddie Santiago at esantiago@saymca.org
Mcswain Elementary School 5 weeks Ages: Rising Kindergartner (must be 5YO) - rising 5th graders. Dates: June 15 - July 17 Drop Off: 7:30 - 8:30 AM Pick Up: 4:30 - 5:30 PM
MEMBER HIGHLIGHT: Lancaster-Mensah Family
Zumbini and Kids Yoga Instructor Sarah Williams, left, will be sad to see Maria and Rumi go. The family has thoroughly enjoyed attending her classes.
Brandon Lancaster shows off a glow-in-dark flower that he created during a Maker Lab session at The SAYMCA.
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The life of a travel nurse can take you anywhere. The career demands frequent relocation and constant adaptation. Yet, for Kofi Mensah and his partner, Maria Lancaster, having family, meaningful work, and a sense of community keeps them grounded. Amid the movement, the couple and their children, Rumi, 2, and Brandon, 10, have found their constant: the YMCA. Seldom does a day pass when the family isn’t at the STAUNTON-AUGUSTA YMCA - sometimes they even stop by twice. Lancaster grew up visiting a Y in Ohio, so the YMCA feels like home. “Since I was 13 years old, my parents always had me at the Y,” she recalled. Now, she and Mensah love seeing their children grow up with that same sense of belonging. “This is like their home,” Lancaster said. Thinking back on her own childhood, she remembers spending countless hours at the nearby Y. “They always took me there. I’d play in the teen room and just hang out,” she said. When the couple moved to Staunton in December 2024, proximity to a YMCA played a major role in their decision. “We based where we wanted to go on ‘what’s the closest Y,’” Mensah said. Lancaster laughed, adding, “That’s really how we choose where to live.” As the family prepares for its next chapter in Denver, Colorado, they have already started researching YMCA branches in that area - continuing a lifelong tradition of finding their place at the Y. Experiencing the Y to its fullest The foursome has embraced nearly every corner of the Y - spending time in the wellness center, playroom, sauna, group fitness classes, and youth programs. Mensah, in particular, enjoys Tim Cox’s classes like yoga and lift and pump. The connection extends to the playroom, where Director Dee Valentine says Rumi is a regular. Valentine helped link the family with a staff member for babysitting services as well. “Rumi visits the playroom daily, sometimes attending both sessions, as her parents are very dedicated to staying healthy,” she explained. “[She and her bestie, Vallah] giggle and carry on the whole time - it’s the sweetest thing.” Lancaster lights up while talking about one program in particular: Zumbini, a Zumba-inspired class for little ones and their caregivers. “One, I love Sarah [Williams]. Two, Rumi really looks forward to it, and I’ve noticed developmental growth from it,” she said. Her enthusiasm is unmistakable as she describes sharing the experience with her daughter. She’s equally fond of the kids’ yoga class, also led by Williams. “It took Rumi a while - she had to sit, watch, and listen to the story - but eventually she got it.” Lancaster appreciates Williams’ flexible, understanding approach. “She’s like, ‘Well, let her do her thing,’” Lancaster said. The feeling is mutual. “I have absolutely loved sharing Zumbini and Kids Yoga with Maria and Rumi. Maria’s engagement and modeling, and Rumi’s enthusiasm and willingness to explore, truly embody the spirit of these early development experiences.” Personal progress The pair’s involvement in the Y is rooted in a deeply personal fitness journey. “I was that overweight kid,” Lancaster shared. “Then I finally got it together, right after my son was born.” Her motivation was simple but powerful: “I was just tired of being insecure, so I changed it.” Having a space like the Y - where she could balance motherhood with her own well-being - made that transformation possible. Though Lancaster downplays her progress, Mensah is quick to highlight her dedication. For him, her consistency matters far more than perfection. While she continues to work on nutrition, he remains her biggest supporter, reminding her that setbacks don’t erase success. Mensah has also experienced his own growth through fitness. “Discipline is a big thing. Just doing the same thing over and over and never giving up,” he said. “That’s what I always tell my son: Never give up.” The lessons he’s learned have shaped how he shows up for others, especially the kids he works with as a mental health nurse. “That’s probably the main thing I tell a lot of the kids,” he said. Feeling better, inside and out Mensah and Lancaster’s paths first crossed when they were getting started in the field of mental health. It’s both a calling and a passion that they continue to share. A Pennsylvania native and former Marine, Mensah landed work as a mental health technician in Ohio after his military service. While in nursing school pursuing a career as a psychiatric nurse, he worked alongside Lancaster. Now, she’s studying to become a nurse herself. As a child, he struggled with mental health and low self-esteem. “I was in a children's home for over a year when I was a kid. That's probably why I like working with kids who are in the same position,” he shared. Mensah connects those early experiences with his position at the Commonwealth Center for Children and Adolescents. “They’re in crisis. You’re just connecting, and I don’t typically look like a nurse, so they connect more with me,” he said. As a mental health professional, Mensah is highly attuned to the ways the Y supports his well-being. “I didn’t have structure when I was a kid, so it gives me peace of mind to bring Rumi and Brandon here,” he said. “They can run around, and we know they’re safe and surrounded by good role models. It helps me focus on my workout.” Lancaster is also open about the Y’s positive effect on her mental health. “It’s my stress reliever,” she said. “Being a stay-at-home mom, it gives me somewhere to do ‘me’ for a little bit.” Having a place where her kids can safely play and engage in activities they enjoy, while she takes time for herself, has been invaluable. Finding their new Y “We will miss them bunches and wish them all the best in their new adventures,” Williams said. Valentine echoed that sentiment. “They will definitely be missed by everyone - especially Vallah. We will miss their sweet little giggles.” The family's next big adventure begins this summer. Knowing how they seek out connection and community through the YMCA brings peace of mind.
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'Wherever We Go, We Find the Y': The Lancaster–Mensah Family’s Journey of Belonging By Eleanor Rixey
Coach Chris will be out the week of November 17. There will be no classes during the week of Thanksgiving.
TENNIS LESSONS
Adult Pickleball & Tennis
Contact Chris at cstambaugh@swattennis.org with any questions.
Homeschool Tennis Ages 6 - 11 For beginner and intermediate players. Days and Times: Tuesdays | 10 - 11 AM Fees: $65 Member $80 Non-Member
PRIVATE TENNIS LESSONS All ages Individuals, of all ages, seeking to improve at tennis can arrange to meet individually with our instructor to improve tennis fundamentals. Private lessons can be tailored to improve a weakness or gain a new skill. Fees: Member $60 for one hour, $35 for 1/2 hour Non-Member $75 for one hour, $60 for 1/2 hour GROUP TENNIS LESSONS All ages Fees: Member $38 for one hour Non-Member $55 for one hour
ADULT INTERMEDIATE TENNIS For adults 18 + wanting drills and competition in singles and doubles. Dates and Times: Fridays | 9 - 10:30 AM Fees: $65 Member $80 Non-Member
REGISTRATION FOR ALL LEVELS CLOSES ON THE FIRST DAY OF THE NEW SESSION.
Early Hitters Ages 5 - 8 Beginner level where the fundamentals are introduced. Days and Times: Tuesdays | 5:30 - 6:30 PM OR Thursdays | 5:30 - 6:30 PM Fees: $65 Member $80 Non-Member Mid Hitters Ages 9 - 11 This will teach your pre-teen intermediate tennis skills. Dates and Times: Tuesdays | 6:30 - 7:30 PM Fees: $65 Member $80 Non-Member Upper Mid Hitters Ages 12 -14 This will get your student prepared for high school tennis. Dates and Times: Wednesdays | 5:30 - 6:30 PM Fees: $65 Member $80 Non-Member Highschool Tennis Ages 15 - 18 Advanced techniques and skills to prepare for competition. Dates and Times: Wednesdays | 6:30 - 8:00 PM Fees: $75 Member $90 Non-Member
FALL 2025 DATES:
General re-string and re-grip starts at $25 per racket.
Session 3 Tuesdays: NOVEMBER 4, 11, DECEMBER 2, 9 Wednesdays: NOVEMBER 5, 12, DECEMBER 3, 10 Thursdays: NOVEMBER 6, 13, DECEMBER 4, 11 Fridays: NOVEMBER 7, 14, DECEMBER 5, 12 Member Registration: October 28 Non-Member Registration: October 29
BEGINNERS ADULT PICKLEBALL Learn to play or brush up on the basics. Dates and Times: Fridays | 10:30 - 12 PM Fees: $65 Member $80 Non-Member Meets on the tennis court.
Siblings get 10% off after the first child enrolls! Register in person or online at saymca.org
RACKET AND STRINGING REPAIR:
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Twelve-year-old Milo Mason holds two pieces of still-wriggling earthworm confidently in his palm. After nearly two hours of planting saplings on the banks of Lewis Creek, Milo’s interest in the project has turned to the squiggly, slimy inhabitants of the dirt beneath the young oak that he just finished tamping down and mulching. The hands-on activity is part of a long-term effort to repair the banks of the creek on the Y’s expansion property off New Hope Road. Working alongside SAYMCA Youth Volunteer Corps (YVC) Director Stephanie Mason, Staunton Tree Stewards representative Fred Blanton, and his mom, Milo added six trees to the area - three Pin Oak and three Overcup Oak. A total of 45 trees, each measuring six feet or taller, will fortify the creek bank by the end of the project. “I learned about the trees and how to plant them the right way. I’ve never really done something like this before,” said the 7th grader. Milo’s school in Prince William County encourages students at his age to complete 20-25 hours of service projects throughout the year, explained his mom, Sonya Mason. He has been involved in trash cleanup, worked at special events, and served as a Bingo caller, but the YVC project offered a different kind of learning experience, she said. Staunton Tree Stewards (STS) teamed up with the YVC to organize a handful of planting sessions in March for its participants, who often work shoulder-to-shoulder with youth volunteers from other organizations on site. Blanton has been working with Y Executive Director Josh Cole and monitoring the health of Lewis Creek since the STAUNTON-AUGUSTA YMCA purchased the property in 2022. Staunton Tree Stewards recently installed a colorful buffer of close to 100 wetland shrubs on the north side of the stream, which is lower and tends to be where flooding occurs. The moisture-loving trees are going in on the south bank, which is the side closer to the road, and they are big enough to be visible right away. “Along with boosting the health and structure of the stream, there is a sense of instant gratification because you’re able to see the trees when you drive by, and certainly when you come into the property,” Blanton said. Masters of networking and pooling resources, Blanton and his colleagues secured a full grant for the tree and shrub plantings from the Central Shenandoah Valley Planning District. The trees were purchased from Covesville Nursery near Richmond and Shreckhise Nurseries in nearby Weyers Cave. “When it came time to get ready to plant the trees, [Blanton] reached out to us because he wanted to involve young members of the community,” said YVC leader Stephanie Mason. “We all knew it would be a great idea to have YMCA kids working to improve the YMCA site.” The Youth Volunteer Corps coordinates an average of 10 service opportunities each month for its roster of nearly 100 members, who range in age from 11 to 18. Mason has shepherded the group since the beginning, and she is always eager to partner with local environmental organizations. “First and foremost, our goal is to engage youth in teamwork and team building. After an introduction and general directions, we give them as much autonomy as possible to decide how to accomplish the work,” said Mason. She ends each volunteer session with a quick reflection conversation. Before digging in, Milo and other YVC participants in the Lewis Creek project get a lesson on site about the tree varieties being used and why they are appropriate, the proper size hole, the characteristics of the root ball, mulching techniques and more, courtesy of the STS team. “We’re teaching them in conjunction with the work, so that what they’re doing is meaningful,” Blanton said. He is convinced that the creek project offers numerous educational possibilities and connections with the larger community. Blanton looks forward to seeing Summer Camp participants interacting with the waterway, and he is hopeful that YMCA youth can be involved in monitoring stream health, which is currently led by Friends of the Middle River and the Lewis Creek Watershed Advisory Board. In about five years, he envisions being able to introduce trout into the creek through the Trout in the Classrooms project, where 5th and 6th graders in the city raise trout for release. “I like to think long-term about our relationship with the Y at this site,” he said. Cole doesn’t need to look hard to already see the benefits of the growing partnerships. “The water is running clearer. The banks are blooming. There’s no doubt that the area is healthier,” he said. “We hope that we are exposing the next generation of community leaders to the wonder of the great outdoors and the idea of working collaboratively,” Cole added. “With a few hours of work today, these students will be able to look at Lewis Creek for many years to come and know that they helped improve our little section of it.”
The wetland shrubs and trees will strengthen the creek bank, provide shade to cool the stream, and improve the habitat for native wildlife.
Youth Volunteers Plant Trees, Grow Seeds of Partnership Along Banks of Creek By Dawn Medley
“With a few hours of work today, these students will be able to look at Lewis Creek for many years to come and know that they helped improve our little section of it.” - Josh Cole, SAYMCA Executive Director
Corner
Creating a Creekside Habitat From vertical, purple-hued spires of Blue False Indigo and cottonball-like blooms of Ninebark to recognizable pink bursts of Wild Cherry trees, each of the trees and shrubs being planted on the banks of Lewis Creek was carefully chosen for function and aesthetics. The most important characteristic of the plants is that they are well-suited for moist soil. Farthest upstream - where it is wettest - you'll find the "thirsty" Bald Cypress, which has distinctive "knees," which are roots that poke up above ground. Here's what you will find on the 575 site, planted in clumps of two or three, just the way Mother Nature does it: Blue false indigo Dogwood Buckeye Ninebark Button bush Bald cypress Sycamore Oaks - Pin oak, Overcup oak, Scarlet oak, Swamp White oak Red maple Tulip poplar River birch Serviceberry Redbud Wild cherry
MISSION SPOTLIGHT: YVC Partnership Sows New Hope
Milo Mason, 12, was one of several Youth Volunteer Corps participants who helped plant 45 trees along the banks of Lewis Creek at the SAYMCA expansion site in March.
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
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. April 18 | 8 - 1 PM $85 Members/ $100 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: $30 Members per month $45 Non-members per month **Remember to bring a yoga mat**
TEXT COMMUNICATIONS COMING SOON!
Here's how you can sign up: 1. Text SAYMCA to 545-39. Then confirm that you would like to receive updates by replying YES. 2. Stop by the front desk. They can update your information the next time you come in. We will not send messages until March but it is a good idea to update your contact preferences now.
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: $60 Members per month $70 Non-members per month
AquaFit!
LAND and WATER GROUP FITNESS
Arms & Core Bums &Tums (BB Court) Barre Fit 4 Life (BB Court) Lift & Pump Muscle Max Senior Fitness Step 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)
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!!
Cycling classes available in the Cycling Studio Mondays and Wednesdays at 6 PM
Find schedules and class descriptions online at saymca.org on the homepage. Print outs available at the front desk.
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Group fitness classes are included with your membership! Non-members can purchase a pass of 10 classes for $90.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
AQUAFIT 1 9-9:55 AM Peggy (TBD 20)
AQUA YOGA 9 - 9:55 AM Karen
AQUAFIT 1 9-9:55 AM Peggy (TBD 22)
AQUAFIT 2 10-10:55 AM Peggy (TBD 20)
SPLASHBURNER 10 - 10:55 AM Karen
AQUAFIT 2 10-10:55 AM Peggy (TBD 22)
AQUA YOGA 11 - 11:55 AM Karen
GENTLE AQUAFIT 11:15AM - 12PM Joyce
SPLASHBURNER 6:05 - 7 PM Karen
FRIDAY
AQUAFIT 9-9:55 AM Karen
AQUAFIT 10-10:55 AM Karen
SPLASHBURNER 6:05 - 7 PM Jenn
AQUATIC STAFF FEATURE: Meet Andi Mays
Andie Mays, a native of Staunton and a junior at Riverheads High School, has worked as a lifeguard at the SAYMCA for almost three years. She recently decided to take on the added responsibilities of swim instructor and assistant swim lesson coordinator. She is up to the challenge. A consistent routine helps give her day structure and dependability. “My day starts at 5:30am, when I get myself up and go to school. School runs until 3:16pm, then I head straight for the gym before starting work. I get home between 6 and 7, and am usually in bed by 9pm!” Mays is focused on fitness and committed to daily workouts, especially weightlifting and running. “I love kids and love swimming! I thought, why not combine the two? I’ve been teaching for about nine months," said the all-around athlete. Her favorite part of teaching is “watching the kids reach big milestones in swimming and finding their love for it”. Mays is a very creative person - just check out her monthly drawings on the white boards in the pool area - so for her, that means bringing a sense of fun to the lesson while challenging young participants to go outside their comfort zone. For younger kids, this involves mixing games with instruction. “I often brainstorm new games and ideas to keep them engaged," she said. Teaching in the water, especially with very young children, can be challenging. Mays feels her biggest obstacle is earning the respect of the kids and making sure they listen to what she tells them. She starts by making them feel comfortable in the water, “I gain their trust and play games with them to show them you can have fun in the water.” She is a strong believer that everyone can benefit from taking swim lessons, especially children. “They are essential for children to feel comfortable in the water and also improve their skills.” Recently Mays has also been teaching older children who may have basic skills but need to improve their form, breathing techniques, and strengthening their strokes. Mays encourages parents to take an active role. “Doing work outside of swim lessons is so vital to maintain safety in the water and practicing the skills they learned in class,” she says. "It’s such a rewarding job and working with children always makes my day!” As good as Mays is with children, she wants to eventually move on and attend Blue Ridge Community College and then George Mason University. To prepare to join the FBI as a field agent, she will take courses in criminology and psychology.
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DEEP DIVE: Discovering the roots of Aqua Yoga
Most STAUNTON-AUGUSTA YMCA members are familiar with group fitness classes held in the MInd-Body Studio, but did you know that yoga is also offered in the pool? The popular aqua yoga class involves some traditional yoga moves, but is also focused on head-to-toe stretching along with balance and coordination. While cardio and strength training exercise is important, yoga can provide another crucial fitness component: flexibility. Carry it a step further by practicing these moves in a water environment, and you discover even more benefits. Let's take a look at how aqua yoga began. While other forms of yoga have been around for centuries, aqua yoga is a fairly new addition, most likely appearing in the early 2000s. At the SAYMCA, aqua yoga was introduced in 2016 by fitness instructor and yoga aficionado Sarabeth Johnson. Johnson had been teaching yoga since 2002 and it soon became a passion project. “I have always loved yoga; it is a gentle way to move and a perfect marriage along with cardio and biking that I did for years," she said. In 2004 she decided to try aqua yoga and began teaching it at the Y in Charlotte, North Carolina. At that time, there was no official certification and she struggled to find information on how to move it from the studio to the water. She began to improvise, taking the moves she already knew and adapting them in the water. When she came to Staunton, she approached Fitness Director Wendy Shutty, and the program was quickly added to the roster. After two years of leading the class, Johnson handed it over to Joyce Shelenberger, a member of the original yoga class. At first she followed Johnson's plan, but added elements as she went along. She also chose to teach in the water rather than on the pool deck. "My body appreciated the lack of impact on my joints, my range of motion increased and I felt my flexibility improved," said Shelenberger, a strong advocate for the practice of aqua yoga. Our program incorporates a strong focus on fall prevention, since there are many seniors in the class, but people of all ages and abilities take the plunge. The legendary Bill Noonan has turned into something of a PR man for the class, encouraging others with his own story of success. “Almost five years ago I enrolled in aqua yoga because I thought it would help me stretch. And it has. And just as importantly, it has helped me with my balance," Noonan said. “Recently, I tripped and was able to keep from falling. That wouldn’t have happened ... without my weekly classes in the water.” Benefits of aqua yoga include: ● Water supports a person’s body weight to ease pressure on knees, hips, and ankles. ● Water can help muscles relax aiding in deeper stretches and more flexibility. ● Water provides natural 360-degree resistance that can help strengthen muscles and improve core strength. ● Water can have a calming effect - along with the breath work it helps to lower stress levels, ease anxiety, and aid in better sleep patterns. ● The pressure water provides helps blood circulate better, decreases inflammation and can reduce leg swelling. ● Provides a stable environment that can improve posture, balance, and gait to reduce the risk of falling. ● Aqua yoga is especially beneficial for anyone suffering from chronic pain or recovering from surgery. It’s also great for people with limited mobility and older adults. According to White Crow Yoga, one of the fitness programs offering aqua yoga certification, being in the water is especially powerful. “Because water is very comforting and nurturing, it helps enhance relaxation, causes less stress on the joints, and can provide a feeling of success by allowing a person to experience postural control they might not have on land,” as written on White Crow Yoga's website. “For those who are reluctant to try yoga, or who are not comfortable (or warm enough) in the water, there are easy remedies. Synthetic shirts help keep you warm and standing where the water depth is comfortable makes a big difference in your enjoyment.” Johnson offered this insight: “It really allows students to get a great stretch with wall work and the rotation in the water is more freeing so the joints really go full range.” If you're ready to take the plunge, check out the water fitness schedule [page 16] and join the group!
Aqua Yoga Provides Numerous Benefits, Little Risk By Karen Landers
Aqua yoga was introduced at the SAYMCA in 2016 and continues to have a strong participant base. It offers a more gentle alternative, with similar flexibility and balance benefits to traditional yoga.
Getting to Know Our Life-Saving Team: Andie Mays By Karen Landers
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Men's Basketball League Registration 4/3 - 4/20 Competitive Division games Wednesday nights Non-competitive Division games Tuesday nights Games at 6, 7, 8 PM, start May 5 & 6 - June 9 & 10 Playoffs: June 16 & 17 All Star 3 Point Challenge: June 23 ( Any player from the League ) Championships: June 24 Non-competitive first, Competitive second $80 Members/$110 Non-members Players will receive a shirt. There will be 6 teams per division. Captains can register a team but they are responsible for getting all players to sign up. One team will be held for "free agents" in both divisions. Trophies will be awarded to teams and individuals.
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Everything about Emma Witt’s college experience is impressive. A former STAUNTON-AUGUSTA YMCA Teen Center kid and high school basketball phenom, Witt spent countless hours at the Y before accepting a scholarship to West Virginia Wesleyan. She made the most of her time there, earning all-conference basketball all four years, scoring more than 1,800 points in the process. She also double majored in sociology and political science with a minor in political science. As she prepares to receive her college diploma this spring, she’s increasingly thankful for the people back home who have guided her. That includes staff and members of the YMCA. “Something that needs to be said is how important my community back home is to me,” Witt said. “You guys don’t understand how important you were to me in this process. Coach [Teley] Tate and people like that, they took a chance on me, and saw something in a small town girl. You guys never forgot once to tell me how proud you were of me.” That community pride will extend into her next phase. She’s considering a wide range of possibilities, which includes but isn’t limited to exploring overseas basketball options and a career as a counselor in the corrections field. “I’ve talked to a couple different agents about playing overseas. I always wanted to do detective work. I worked at a correctional facility this last semester. People are going to call me crazy, but I loved working in a correctional facility. I was a counselor," she added. “One of the things my mom always told me was, ‘Don’t sell yourself short,’” Witt said. My options are still very broad. It’s definitely a work in progress.”
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NUTRITION COUNSELING
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FOOD FOR THOUGHT: Stress and Your Gut
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One-on-one with Jess Wiley
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Healthy living starts when YOU decide that change is possible. Make a plan and follow through with the support of a Certified Nutrition Coach. Pick up an application at the front desk. Visit saymca.org for more info.
April is Stress Awareness Month, making it a great time to talk about the many ways stress affects our health. Most people think of stress as something that happens in the mind. It causes racing thoughts, disrupts sleeping, or leads to feeling overwhelmed. But stress doesn’t just stay in the brain. It shows up in the body too, and one of the first places many people feel it is in the gut. The Gut–Brain Connection If you’ve ever had a “nervous stomach,” lost your appetite during a stressful week, or felt queasy before a big event, you’ve experienced the powerful connection between the brain and the digestive system. It’s also why we sometimes talk about having a “gut feeling.” Our digestive system is closely connected to the brain and often responds quickly to emotional stress. Your brain and digestive system are constantly communicating through what scientists call the gut–brain axis. When the brain senses stress, the body shifts into “fight or flight” mode, a built-in survival response designed to help us react quickly to danger. Heart rate increases, breathing speeds up, and energy is directed toward the muscles so the body can respond. When this response is activated, digestion becomes less of a priority. Blood flow is redirected away from the digestive system, and stress hormones like cortisol and adrenaline are released. While helpful in short bursts, increases in these hormones can slow or disrupt normal digestion. The stomach may produce fewer digestive enzymes, food may move through the digestive tract differently, and the gut can become more sensitive to discomfort. As a result, digestion can slow down or become less efficient. For some people, this may cause symptoms like Stomach discomfort or cramping Bloating or indigestion Changes in appetite Constipation or diarrhea For people who already have digestive conditions such as Irritable Bowel Syndroms (or IBS), stress can sometimes make symptoms worse. When Stress Sticks Around Short periods of stress are normal and our bodies are built to handle those. The challenge comes when stress becomes chronic, meaning it lasts for weeks or months at a time. Long-term stress can affect digestion in several ways. It may change how quickly food moves through the digestive tract, increase sensitivity in the gut, and even influence the balance of bacteria that live in our digestive system. Over time, this can create a vicious cycle: stress affects digestion, and digestive discomfort adds another layer of stress. Healthy Habits That Support Your Gut While we can’t eliminate stress completely, we can support our bodies with daily habits that help digestion work more smoothly. Eat regularly. Skipping meals during busy or stressful days can lead to blood sugar swings and energy crashes and make digestive discomfort worse. Include fiber-rich foods. Fruits, vegetables, beans, and whole grains help feed beneficial gut bacteria that support digestive health. Stay hydrated. Drinking enough water helps food move through the digestive system and supports overall gut function. Move your body. Regular movement helps stimulate digestion and can also help reduce stress hormones. Even something simple like a short walk can support both gut health and overall well-being. Slow down when eating. Taking a few deep breaths before a meal can help shift the body out of “fight or flight” and into “rest and digest” mode, which allows the digestive system to work more effectively. Try taking smaller bites, chewing thoroughly, and eating at a pace that gives your body time to register fullness. Training the Whole System Managing stress isn’t only about relaxation techniques. It’s also about building daily habits that support your body. Balanced meals, regular movement, good sleep, and moments of slowing down all help support both the nervous system and digestive health. This Stress Awareness Month, it’s worth remembering that the brain and gut are deeply connected. When we take steps to care for one, we often help the other as well.
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Brain, Digestive System Closely Linked in Stress Cycle By Jess Wiley
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Our Youth Development Center will be constructed out at 575 New Hope Road. Building this will mean more access to equitable childcare, more jobs, better socioeconomic 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!
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Want to get involved? Email our Executive Director Josh Cole at josh@saymca.org