STAUNTON-AUGUSTA FAMILY YMCA
NEWSLETTER
Carol Byrd, Maura Botkin and Brenda Fisher are all smiles in the pool.
April 2024
P. 2 Youth Development Center Update P. 4 SAYMCA Historic Locations P. 6 Community Outreach P. 7 Social Responsibility: Abuse Prevention P. 8 Coping Corner P. 9 Meet Jenn Geise P. 10 Youth Programs P. 12 Mission Spotlight: Serving those with Special Needs P. 14 Blue Gogi and Rock Steady Team Up P.16 A Closer Look at Lifting P. 18 Group Fitness P. 19 Adult Programs
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The property at 575 New Hope Road will serve as headquarters for Summer Camp programming beginning this year. The full vision includes all-access walking trails, pickleball courts and facilities for events. WANT TO GET INVOLVED? Do you love to organize? Are you a project manager at heart? Our Capital Campaign is underway, and we need volunteers to assist with bringing our vision to fruition. Let Executive Director Josh Cole or Associate Executive Director Candace Martin know if you would like to help with this effort. We need your help now! There are already many people to thank for their support of our new facility including: Moffett Paving & Excavating, Nielsen Builders, Inc., Lineage Architects, P.C., Balzer & Associates, Inc., SAYMCA Board Members and SAYMCA Trustees and staff. YMCA TASK FORCE: Alison Denbigh, Jason Lackey, Julian Moffett, Maggie Ragon, Paul Vames, John Keene. EARLY DONORS: The Houff Family Foundation, David Didawick & Family, Paul Vames, Billy Sowers, Julian Moffett & Family and several anonymous donors.
UPDATE ON OUR NEW HOPE ROAD BRANCH
NO JOINING FEE All month!
Look at what you're helping us build!
READ MORE about the Y's locations during the past 150 years on pages 4-5.
IMAGINE YOURSELF HERE! What does the development of this property mean to our members? Outdoor ADA-accessible walking trail Classrooms for youth development initiatives Multipurpose indoor recreation building The goal of this project is to develop a green space playground for children and adults to discover the wonders of nature, connect with the outdoors, foster a love for sports and teamwork and learn to take care of our community.
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Coming Soon! New Hope Road In July 2023, the SAYMCA broke ground on a pastoral 37-acre tract at 575 New Hope Road. Serving as an auxilliary location for the Coalter Street hub, the site is slated to include a covered pavilion, multipurpose fields and be the new home for Summer Camp and other youth programs.
1988-1995 "Traveling" Y Declining membership and donations - coupled with the unexpected death of Executive Director Yvonne Sandmann - led the SAYMCA to sell the Tams Street complex back to MBU. Consolidating its efforts to focus on youth programs and financial stability, the organization entered a period of operating as a "storefront Y," renting space in several buildings in the city to run programs.
1877-188? Grange Hall In July 1877, the YMCA moved into what was then known as Grange Hall on East Beverley Street - the current location of City Hall. Over the next decade, The Y bought and sold three downtown properties, but it’s unclear if they met at those locations.
1978-1988 Tams Street Outgrowing its downtown facility, the Y bought an 8.4-acre athletic complex from Mary Baldwin College - now University - which included a baseball field, football field and track. Successful fundraising efforts led to the construction of a new building, which housed a large gym, a meeting room, four handball courts, locker rooms and an Olympic-sized pool.
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1916-1978 McCormick Building, Augusta and Frederick Streets A desire for swimming facilities and mounting repairs at the Clocktower led Y leaders to purchase property in the heart of downtown in 1914. After two years of fundraising and construction - led by a $50K donation from the family of Cyrus McCormick - doors opened to what would become the SAYMCA’s longest tenure in a single location. For more than 60 years, members gathered in the spacious facility, which had all the amenities of the former site as well as a heated, filtered swimming pool and 40 dorm rooms.
The STAUNTON-AUGUSTA FAMILY YMCA (SAYMCA) has called more than a half-dozen locations in the city home during the past 150 years. From its beginning in a few small, rented rooms downtown to the new Youth Development Center opening in summer 2024, the Y’s facilities have evolved to meet the changing needs of our community.
1995- Present North Coalter Street When it was back on firm financial footing, the Y announced plans to purchase the recently merged Staunton Athletic Club/Staunton Racquet Club building on North Coalter Street. Initial renovations added basketball courts, a playroom and childcare program, fitness rooms and a pool, and enhanced programming to utilize the new space. Later expansion into the adjacent strip mall provided room for afterschool care, offices and specialized fitness classes.
1874-75 Bagby Block, Corner of Augusta and Frederick Streets After meeting in local churches for a few months, member Benjamin T. Bagby lent the group two rooms on the second floor of a building he owned. The Bagby Block - as it was known - housed a butcher shop on the first floor. The Y used one room for meeting space, and the other housed a reading room (the beginnings of its first library) stocked with books and periodicals.
1889-1911 Clocktower, Corner of Beverley and Central Streets In need of a larger space, Y association president Guy Cochran helped the organization buy the Central Evangelical Lutheran Church building for $12,000. The Y replaced the church building with a multi-story brick structure that included a tower to house the town clock, which still chimes today. The expansive site boasted a large auditorium, library, offices, gym and track facilities, kitchen, meeting rooms, bowling alley and locker rooms.
HONORING OUR HISTORY
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SOCIAL RESPONSIBILITY
COMMUNITY OUTREACH
Many parents and caregivers find it uncomfortable to speak to their children about potential abuse. Framing the discussion around other safety topics that you discuss as a family may help you ease some of that awkwardness. Below you’ll find age- appropriate suggestions about how to approach a conversation with children about boundaries and preventing abuse.
CHILDREN (up to age 13) Family members and caregivers can initiate an open, trusting dialogue with young children simply by ensuring that they know the correct names for body parts. Children who know the proper names are able to talk more clearly to parents and other adults if something inappropriate happens. As you’re identifying body parts, you can help a child learn that certain areas of their body are private and that only their parents/caregivers can see them. Don’t forget to note that doctors may see them undressed, but that's only because you’re there with the doctor. Equally important is to teach children boundaries, both for themselves and for others - which applies to other children as well as adults. Boundaries have easily teachable moments, such as when a child doesn’t want to hug a relative, or during a tickle fight when a child shouts, “Stop!" Allowing young children to set their own boundaries teaches body autonomy and helps them know when something makes them uncomfortable so that they can speak up. Many abusers will tell a child to keep abuse a secret. It’s important that children understand that adults should never ask them to keep a secret, and if they do, they should tell a trusted family member or other person. TEENS As children grow older, it’s key to keep lines of conversation open, so that they feel comfortable talking to parents or trusted adults if something happens to them or a friend. Talk to your teens about their friends, the other adults in their lives, social media and electronic communication. They need to know to not accept requests from people they don’t know, how to respond if someone (even a friend) asks them to send nude photos and that conversations online are never truly private. Continue the conversations about boundaries and what boundary violations look and feel like. Let them know that you are there to listen and support them. Follow us on social media this month where we will share more information on Child Abuse Prevention.
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Our Y Not Sing Singers have been touring local independent/assisted living facilities bringing joy through the gift of music. The group, which has been active on and off for about 10 years, will continue to perform in the area through April. The pandemic forced them to take a hiatus, but this spring they returned to their usual circuit. "The best part about being involved in this," said Membership Coordinator Alice Bosserman, "is seeing old and new friends." Not many visits pass without the group recognizing the familiar faces of people who were once regulars at the SAYMCA as members or staff. When they perform, residents find renewed vigor. Bosserman chuckles as she recalls, "the crazier we got, the crazier they got ... it was sweet."
They offered warm meals and warm smiles. Dressed in purple shirts with the white Y logo, Kathy Martin joined sisters Rhonda Shinaberry and Julie Powell serving up casserole and brownies at Augusta Expo Center on March 21. The three women were there to serve dinner to the residents of WARM’s winter thermal shelter, which provides temporary housing for people experiencing homelessness between Thanksgiving and Easter. Shinaberry heard about the need and thought it was a great service opportunity for the STAUNTON-AUGUSTA FAMILY YMCA. Nu-Beginnings restaurant provided the main entree. Martin, Powell and Shinaberry provided the smiles. “It’s been good,” Shinaberry said. “People have been very generous. Some people who didn’t want to bring for us gave us the money to go shopping. It’s been great.” The WARM shelter rotates each week, and each hosting site must adhere to the fire codes. The code determines the maximum number of people allowed to be housed at each temporary site. That number is usually around 35 people, and the shelter has been running close to capacity all season. “We exist to give housing to the homeless and to help people stay out of the cold, and to fill their bellies up with some good food,” a WARM staff member said. “This season has been, unfortunately, very busy. You see some [people] all year. You see some for a couple weeks. You see some for a couple days. We’ve steadily had 35 people," they added. Thank you to everyone who donated!
SAYMCA Lends WARM Hands, Hearts at Temporary Local Shelter By Chris Lassiter
The Y Not Sing Singers raised the roof at Garber Manor in Staunton in March. They will take a break during the summer to rehearse a new program for their next tour in the fall.
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Swim Instructor Provides More Than Just Lessons in Water By Caleb King
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STAFF SPOTLIGHT: Jennifer Geise
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Jenn Geise was hired as a swim instructor at the STAUNTON-AUGUSTA FAMILY YMCA in August 2023, but this is not her first experience as a Y staff member. Geise's introduction to working at a YMCA came in her hometown in New York, where she worked in afterschool childcare before transitioning to the aquatics department as a lifeguard. Moving to the area several months prior to her employment, Geise has easily adjusted to life in Virginia with her husband and two daughters Lilly (9) and Jenna (13). In addition to her current position, Geise also works at Stuarts Draft High School. Despite the challenges that arise while holding two jobs and raising children, she takes it in stride and finds fulfillment in her role as instructor. "To me, this is not really a job," she commented. "Going from my day-to-day to coming here and doing the swim lessons - it's so relaxed in the pool with the little ones. I enjoy it." As the SAYMCA recognizes April as Autism Awareness Month, Geise is able to offer a valuable perspective as the parent of a child with autism. Although considered more socially adept than some individuals with the diagnosis, Lilly sometimes requires a sensitive approach from her caretakers. This is especially applicable when being introduced to a new or stimulating environment. Geise gives high praise to the welcoming environment and the services provided on site. "Finding any kind of programming for a kid with autism is difficult," she reflected, "but I know that they've definitely made some accommodations for her." A perfect example is how the playroom staff adapted the requirement that all children wear socks. Lilly experiences an adverse reaction to wearing socks, so the staff has been understanding and flexible, allowing her to wear soft-soled slippers into the playroom so she can be included with other children. Geise went on to stress that, despite their differences, children with autism possess the same fundamental wants and needs as kids their age. "They want to be accepted and they want to be included just like everybody else," she said. "A lot of people just don't understand that." Approaching things with sensitivity is a daily practice for the Geise family. In an attempt to best prepare her daughter for potentially stressful or abnormal circumstances, Geise gives a "pep talk" where she talks Lilly through what they plan to do that day so she knows what to expect. When faced with situations that can cause extreme discomfort, Geise has learned that it is best to remove Lilly from the environment and provide a reset point where she is able to calm down and process the moment. "Compared to where we came from, there's been a lot more help and a lot more programming geared towards children with various special needs, not just autism," Geise said, noting the accessibility and support at Riverheads Elementary School, where Lilly attends. "[Lilly] has definitely started to come out of her shell a lot more down here because there's just so much more for her to do." At school and at the SAYMCA, Lilly has found the communication, adaptations and acceptance that encourage her to grow and mature.
From our group fitness classes to childcare to job opportunities, the SAYMCA opens the doors for people with diverse abilities.
SIMPLE WAYS TO SUPPORT MENTAL HEALTH
COPING CORNER
YOUTH VOLLEYBALL CAMP Does your child want to work on their volleyball skills in a fun and positive environment? This camp will offer them the opportunity to work with the coaches and students of the Staunton H.S. Varsity team. For beginners. REGISTRATION OPENS APRIL 15 4:00 - 6:00 PM June 26, 27, 28 AGES: 8 - 11 YEARS Fees: $45 Members per session $60 Non-members per session The price includes a T-shirt!
TEE BALL COACHES NEEDED Pickup a volunteer application and background check at the front desk!
Upcoming Spring/Summer Programs!
Private Tennis Lessons 1 HR: $60 Members / $75 Non-members 30 MIN: $35 Members / $60 Non-members Semi-Private Lessons Per person $38 Members / $55 Non-Members *If siblings, second person receives 10% off
YOUTH TENNIS With Chris Stambaugh Early Hitters Will teach the basics of tennis for ages 5-8. Must pre-register at the front desk. April/May Session: Tuesdays, April 16 - May 7 |5:30-6:30 PM OR Thursdays, April 18 - May 9 |5:30-6:30 PM Pre-Teen Tennis Will teach your pre-teen intermediate tennis skills. Must pre-register at the front desk. April/May Session: Wednesdays, April 17 - May 8 |5:30-6:30 PM Fees: $65 Members per session $80 Non-members per session High School Tennis This will get your high schooler prepared for high school tennis. Must pre-register at the front desk. April/May Session: Wednesdays, April 17 - May 8 |6:30-8:00 PM Fees: $75 Members per session $90 Non-members per session
Did you know siblings receive a 10% discount after the first child enrolls in a program?
YOUTH BOXING Youth Boxing is coming in Summer/Fall 2024! Check back for more details!
YOUTH EQUIPMENT ORIENTATION Ages 12-14 Fees: $25 Members for four classes. Sign up at front desk
YOUTH BASKETBALL CAMP Youth Basketball Camp is coming in Summer 2024! Check back for more details!
YOUTH PROGRAMS
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ZUMBINI This class uses music and movement to facilitate a variety of social and developmental benefits! **Parents must participate.** REGISTRATION OPENS APRIL 2 THURSDAYS: 5:30 - 6:15 PM May 2 - June 20 SATURDAYS: 10:00 - 10:45 AM May 4 - June 29 AGES: 0 - 4 YEARS Fees: $80 Members per session $95 Non-members per session
TEEN TAKEOVER SAT, April 27 7:30 - 9:45 PM $5 MIDDLE SCHOOLERS
PROGRAM DIRECTOR CONTACT: Windsor Vaughn | windsor@saymca.org | 540-885-8089
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Youth Volunteer Corps YVC is a free program for youth ages 11 - 18. Together we discover and provide fun community service projects in the Staunton and Augusta County area. For more info find us on Facebook: Youth Volunteer Corps - Staunton, Va. or visit yvc.org Contact Stephanie Mason at saymcayvc@gmail.com with any questions.
MISSION SPOTLIGHT
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Maura Botkin treads water while awaiting her turn. Alongside approximately 10 of her friends, she’s competing in a drill as part of Wednesday’s Gentle AquaFit class. The attendees are to catch an exercise ball from Carol Byrd, the class instructor. Once Botkin catches it, the goal is to throw the exercise ball up to herself, clap once before catching it, and then pass the ball back to Byrd. The ball is bright red, just like Botkin’s freshly polished fingernails. She had them manicured to attend A Night to Shine, a Tim Tebow-inspired formal dance held recently in Augusta County. Botkin loves music and dancing, just like she loves swimming. A few days after the dance, she traded her dress for a purple swimsuit, and her hair is pulled back into a bun. She’s ready for any type of competition Byrd can dream up. The pool at the STAUNTON-AUGUSTA FAMILY YMCA is Botkin’s happy place. To Botkin, Byrd and Aquatics Director Beth Valentine are more than just YMCA employees. “Carol and Beth,” she said, “are my best friends.” MIRACULOUS MOVEMENT Botkin just loves being active. She attends Byrd’s Gentle AquaFit on Wednesdays and Fridays. On Tuesdays and Thursdays, she comes to the pool to swim 32 laps - sometimes she makes it all the way to 48 - completing the activity through a mixture of swimming and walking. Botkin receives lots of encouragement from all the YMCA lifeguards along the way. The 26-year-old also bowls regularly, competes in the Special Olympics, and finished fourth in the YMCA’s fall 2023 For a Better Me Health Challenge. What makes her activity so much more impressive is that doctors told Botkin's family early in her life that she would likely never be able to do any of these things. “We didn’t find out that she was special needs until about 18 months,” said Brenda Fisher, Botkin’s maternal grandmother. The two women are inseparable. “They think it came from oxygen deprivation. She was behind in all of her milestones. They told us she would never be able to learn anything or to speak." As it turns out, that wasn’t the case. “She talks just fine,” Fisher said.“She learns. She went through school. She can do some math.” Fisher describes her granddaughter as a sports fanatic. “She loves the pool, and loves to swim,” Fisher said. “She used to compete with Special Olympics in swimming. She loves her bowling. She’s done golf. She’s done basketball. She just loves all sports. She’ll try anything.” A PLACE TO BELONG More than sports, however, Botkin immensely enjoys the feeling of belonging. Just like the National YMCA, the SAYMCA's commitment to inclusiveness spans all ability levels, evidenced in its range of adaptive programming and equipment. The Y also welcomes weekly groups of members from local centers that serve people with disabilities and has hosted several athletes training for the Special Olympics, like Botkin has in the past. Staff members agree that these individuals - and their caregivers - enhance the living-learning experience for all members of the Y community, Every time Botkin sees Valentine, she gives her a huge hug. Even if Botkin is soaking wet and Valentine is bone dry, they embrace. Wet hugs make great hugs, too. Botkin reminds Valentine how much she loves her every time she sees her. However, if Valentine ever needs a reminder when Botkin isn't around, there’s an ever-present piece of art hanging in her office. Just behind her desk is a heart-shaped, red-and-white sign with the word “Besties” attached in big, glittery letters. Botkin made it for Valentine. “We’re best friends, literally,” Valentine said. “I love her. I support her. She loves me. She supports me. We light up when we see each other.” Botkin knows she feels better when she’s moving, and living an active lifestyle. However, the pool isn’t just the place where she goes to check lap swimming off her to-do list. It’s where she experiences community. Like several groups at the Y, Byrd’s Gentle AquaFit class reguarly gets together outside of the pool, too, like going to lunch together after class. The relationships matter as much as the exercise, if not more. “They make me feel awesome,” Botkin said. “I just like being with them. They talk to me.” Byrd said to know Botkin is to know “joy unspeakable.” The SAYMCA’s Active Older Adults Director works hard to make sure everyone feels included in her classes. “I treat her like everyone else,” Byrd said. “She loves me. She shows me. She tells me, and she hugs me.” As much as Byrd hopes she continues to enrich Botkin’s life, she’s certain that Botkin has added to her experiences exponentially more. “Anybody that doesn’t know [Botkin], needs to get to know her,” she said. “They’re missing a wonderful experience.”
MISSION SPOTLIGHT: Serving Special Needs
Maura Botkin, left, embraces Aquatics Director Beth Valentine every time the two see each other. The SAYMCA is truly an extension of her family.
Member Develops Life-Changing Relationships In, Out of Pool By Chris Lassiter
Maura Botkin, center with ball, relishes in the physical and social activity she finds in weekly Gentle AquaFit classes.
Expresso, Blue Goji and Rock Steady Boxing (RSB) are names you read about frequently in this newsletter. But they aren't typically linked under the same headline. That is about to change. Regular readers are familiar with the fact that the STAUNTON-AUGUSTA FAMILY YMCA has maintained its top position nationwide in Blue Gogi's Expresso Ride of the Week challenges for the past two years. They also know that we have competed with other YMCAs in the Expresso Y Madness and emerged as national champions for two years in a row. We had an outstanding turnout for the Rally for the Y fundraiser in February and are currently competing again in the Goji Games. What you may not know yet is that Blue Goji/Expresso is not your average fitness-bike company. When Blue Goji (the tech aspect of the company) acquired Expresso (the equipment component), and learned about the Rock Steady Boxing program, executives came for a visit to discuss an innovative pilot program: A one-of-a-kind study of how their bikes could benefit people managing the symptoms of Parkinson's Disease. "Blue Goji," in the words of CEO Coleman Fung, "is all about creatively applying unconventional ideas and tools, including virtual reality and patented technologies, towards improving our collective physical and brain health, from healthy aging, mind-body rehab to active eSports and gaming." "It is about more than just exercising the body. It is about enhancing our cognitive health through merging gaming with fitness," he explained. We reached out to Fitness Director Wendy Shutty to learn how the program - which began March 4 - is progressing. How many people are participating in the pilot program? We have 11 participants in the pilot study, all of whom have Parkinson's with some variability of progression. We aimed to include our most mobile and active participants in Rock Steady for the study. Please describe what happens during a typical session. A typical day in the study involves a quick workshop style introduction of the day and a particular topic as the participants are warming up with a specific ride. Then we launch into whatever the specific goal is for that day. Each day is a little different, focusing one day on cognitive functions, another on more game playing, and another on rider's choice, but all days focusing on dual-tasking. Each participant usually attends for 30 minutes. How are the bikes for this program different from the Expresso bikes in the Wellness Center? These bikes, which are called CyberCycles, differ from the Expresso bikes only in that there is additional software installed exclusively for the pilot program and accessible to those who are enrolled. The added benefit of stepping through to get on and to exit the bike is beneficial to our participants as well. What is Blue Gogi looking at/studying through this program? Our aim is to reinforce what Blue Goji defines as "embodied health" - focusing on physical, mental, social and cognitive well-being. Physical activity produces endorphins which make us HAPPY. We all know how important mental health is, and by exercising together in groups, those social connections support our brain and mental health and the cognitive challenges keep our brain sharp. Our goal is to strengthen all these areas by performing dual-task exercises. How is progress/achievement being measured? We are assessing our participants three times during the study through balance assessments off the bike as well as cognitive assessments on the bike. Our first assessment is in Week 3, our second in Week 7, and our final one in Week 12. How have participants reacted initially? Participants are enjoying the study, and their positive attitudes make it so much more fun, even with some very challenging games. This week has only been the second week of the study, and already I am seeing progressions from the first week, specifically in games scores and endurance. One of our participants noted that she has really seen the benefit of riding the bike - pain in her knee and back from standing for long periods of time has decreased, and she's enjoying the challenge of the dual -tasking games. The Rock Steady/Blue Gogi program is another example of the unique offerings and partnerships fostered by the SAYMCA. We are so proud of our Rock Steady Boxing participants as they redefine what it means to have a chronic illness, and we're equally as eager to see where the growing relationship with Blue Gogi will take the Y next!
Participants are enjoying the study, and their positive attitudes make it so much more fun, even with some very challenging games, according to Fitness Director Wendy Shutty.
SAYMCA Fitness Director Wendy Shutty Explains In-House Study on How CyberCycles Impact Cognitive Function in Parkinson's Disease Patients
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The SAYMCA raised three times as much as the next nearest competitor in February's Gogi Games interactive competition. The effort is a testament to to Business Manager Jeff Collins' recruiting and motivating riders for Expresso/Blue Goji challenges.
MISSION SPOTLIGHT: Blue Goji and Rock Steady Boxing Unite
YOUTH SWIM LESSONS
The look of sheer delight on Fitness Director Wendy Shutty's face as she navigates the games on a Blue Goji CyberCycle shows her enthusiasm for this program. Blue Goji Biomechanical Data Analyst Elise Scipioni was equally enthusiastic to share what her company has been developing.
Personal Trainers Share Experiences with Varied Types of Lifting By Eleanor Rixey
This month, I am excited to share insights on the world of lifting from Avis Henderson and Alex Williams, Personal Trainers at the SAYMCA. Avis is a pro with a long history at the Y and a wealth of knowledge about strength training in addition to many other aspects of wellness. She regularly leads group fitness classes, coaches Rock Steady Boxing, and understands how to adapt fitness to individuals who participate in the Neuro-Wellness program. A new addition to the Y staff in 2023, Alex speaks with passion and a deep regard for the process every time I ask him a question related to training. He is visibly charged with energy and clearly loves talking all things related to fitness and building strength. I brought them into the conversation so readers hear their voices and get to know them a little better. Tell me how you first became interested in lifting. Who or what inspired you or motivated you? And which specific style do you practice? Avis: I started lifting around 1999 by competing in a local bench press competition sponsored by White's Truck Stop in Raphine. The meets were held annually at the Y, so I decided to train and compete. From there, I joined the AAU (Amateur Athletic Union) and began competing at the state and national levels. I continued to compete until 2013. I would just like to point out that Avis began lifting at age 48. She is still teaching classes at age 73. Alex: I became interested in lifting at a young age. I was involved in sports throughout middle and high school and, subsequently, strength training. After joining the Army, I saw an opportunity to make lifting a part of my daily life to not only maintain the standards set for me by the military, but also as an opportunity for me to build something all on my own. After someone showed me a picture of [professional bodybuilder] Lee Priest, I knew that's what I wanted to look like. I was inspired that someone as short as me was able to achieve such an incredible build. I decided I wanted to body build, started out training for functional strength, then branched to conventional strength once I had a good base. Take note of the process Alex mentions. He didn't just rush to the gym and start loading plates to the heaviest resistance he could stand. He focused on FUNCTIONAL strength first. That is really important and I think a lot of people overlook the necessity of that step. Without laying that solid foundation, you set yourself up for failure and potential injury. Can you explain the different styles of lifting in your own words. Think of this like an "explain like I'm 5 years old " for the readers who don't know about lifting. Alex: The three main types of lifting are bodybuilding, powerlifting and Olympic weightlifting. While bodybuilding's main focus is to pack on size and build muscle density, powerlifting has no specific focus on body composition and instead invests heavily in the strength component. Avis shares her insight on the difference between powerlifting and body building. She includes the specific lifts used in powerlifting. Avis: Powerlifting is comprised of three lifts: Bench press, deadlift and squat. [In the competitive setting] you have three attempts to do each lift. An important quality of bodybuilding is training for endurance: more reps and lower weight, and limiting caloric intake for a low body fat percentage. No specific lifts involved in competition. Bodybuilders are on stage and pose during a competition. But wait! There's one more style to discuss. Avis: Olympic weightlifting uses two lifts; The Snatch (the weightlifter picks up the barbell and lifts it over his head in one motion) and the Clean and Jerk (the weightlifter is first required to pick up the barbell and bring it to his chest, pause, then extends his arms and legs to lift it above his head ). Just like powerlifting, in a competition there are three attempts to complete the move. Can you explain why people should consider lifting? What are the benefits? What is that lifestyle all about? What have you gained from that experience? Alex: People of all ages should engage in some form of strength training. Weightlifting has numerous benefits such as a healthy heart, improved mental health, improved metabolism, improved bone density, flexibility, confidence, brain power and longevity, just to name a new. Through my own experience, I've grown far beyond what I thought was possible. I feel stronger, look healthier, I'm even able to deal with problems easier due to improved mental focus and confidence. I am so happy he mentioned the mental benefits of strength training. Building the mind-body connection has benefits beyond muscular strength. I have experienced this for myself, and I often talk to my clients about how training in the gym can be therapeutic. Avis is living testimony to the long-term benefits of lifting. Avis: In general, a good lifting program - not necessarily just powerlifting or bodybuilding - allows you to be able to maintain an active lifestyle. Can you describe the process you underwent to become proficient at performing the exercises and what "level" you have reached? Did you have to follow a specific diet? Avis: When I started competing at the state and national level, I began working with a trainer, David Redman (Wellness Center Attendant), who led me on a specific training program of lifting two to three days a week. I would usually begin my training protocol about three months before a competition. During the off season, I would not lift heavy weights. I competed in the Women's Master's Raw Competition based on my age and weight. I did not follow a special diet, just wanted to make sure I made my weight class for competition. Alex: I started out in the gym with a basic foundational strength program I found through a Google search. I stayed consistent for an entire year and saw meaningful results; I had gained 20 pounds, with more than half of that contributing to lean muscle mass. I decided if I was getting results like that with a program I found on the internet, then what results would I get from a program I tailored for myself? This became my lifestyle. I believe I've progressed to an advanced lifter but if you were to take a peek at my program, it would still look fairly intermediate due to the fact that I'm still seeing results! I will say I have a pretty clean diet regardless, no soda or alcohol and I stay away from most processed foods. What is or was your favorite part about lifting? What is something you wish you had known when you had started that you didn't find out until later? Alex: My favorite part about lifting is that it's entirely on you. No one has a say in what you do in the gym, and what you get out of it. Doing something you once thought impossible for yourself yields so many psychological benefits as well as physical. Not just beginners, but all levels of fitness experience this. The feeling you get when what used to be your max is now a warm up is a feeling of accomplishment unlike any other. Avis: My favorite part of lifting was meeting new people. The judges and competitors were very supportive and offered suggestions to help you improve. I also got to travel around Virginia; to Laughlin, Nevada; and to the Walt Disney World Sports Complex. Alex: I wish I knew to take warming up and cooling down more seriously. Injuring yourself or being too sore are things that can hold up progress in the gym, so be careful and take your time. Rushing your workout just to finish everything you had planned that day won't help if you end up hurting yourself. Thank you to Alex and Avis for taking the time to share their knowledge and expertise. Avis Henderson at the 2008 AAU World Powerlifting Championship. This is what strength, determination and perseverance look like.
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HEALTHY LIVING
FIT THIS IN: A Closer Look at Lifting
Getting Started in the Wellness Center By Eleanor Rixey So, you've signed up for membership, tried a few classes and taken the free equipment orientation. Are you unsure of what to do next? Does the wellness center feel intimidating? If so, I've prepared a simple beginner program to help you get started on that equipment. This plan covers the first through third weeks of initiating your exercise program. It gives you two days of strength training plus the recommended minimum of 150 minutes of cardio per week. If you are starting from what would be considered a sedentary lifestyle, please reduce that cardio input to 100 minutes per week and then gradually add more time to each cardio session that feels appropriate for your body. Always consult your physician before beginning any exercise program. Week 1: On the machines start light and I mean really light with a rep range of 8 - 15. Perform one set of each exercise. The right weight setting should ellicit muscle fatigue during the last two reps of your set but it shouldn't feel like you are straining to complete the set. Don't aim for muscle soreness as a way to measure success. It can take up to 48 hours for the muscles to become sore. This is referred to as Delayed Onset Muscle Soreness. Any sensation that limits your ability to move is not considered a healthy level of soreness and should be avoided. Week 2: If you got through the first week without any major soreness or pain then it is safe to add a second set at the same rep range. For the chest and back, I gave choices so that one week you perform the first set of options and the second week you perform the other options. This gives you variety and keeps your body working to adapt. Week 3: I hope by now you are getting the hang of your program and are feeling more confident using the machines in the Wellness Center. It isn't time to increase the weight just yet. Add a third set on the machines. If you haven't maxed out the rep range of 15, then work up to three sets of 15 reps on any machine before increasing weight. From this point on increase your cardio to 150 - 200 minutes. Do this slowly over the next few weeks. The recommended weekly amount of light to moderate intensity cardio is 250 - 300 minutes. Remember, when you increase the weight on the machines, you will need to adjust your rep range. Higher weight means fewer reps. You can add additional strength training days, too. During your second month try adding a third day. And by month three you can be up to four days and alternating muscle groups. Don't try to get there all at once. It is better to start light and gradually increase then to start heavy, get injured and then have to start all over again. Good luck and I hope this helps. Eleanor Rixey is a ACSM Certified Personal Trainer and AFPA Certified Group Fitness Instructor at the STAUNTON-AUGUSTA FAMILY YMCA. You can reach her by email at eleanor@saymca.org.
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LAND and WATER GROUP FITNESS
CPR CLASS Saturday, April 20 8 AM - 1 PM Fees: $75 Members $85 Non-members
WOMEN'S INTERMEDIATE TENNIS with Tennis Pro Chris Stambaugh Thursdays 11AM - 12PM Will Resume in the Fall Fees: $65 Members per session $80 Non-members per session
GROUP FITNESS CLASSES IN THE CARDIO/STRENGTH STUDIO Arms & Core Lift & Pump Align Senior Fitness Barre Step Bums & Tums (BB Court) Strength Fit 4 Life (BB Court) Tabata Full Body Fusion (BB Court) Zumba
GROUP FITNESS CLASSES IN THE MIND-BODY STUDIO Adaptive Yoga Tai Chi Chu'an Chair Yoga Vinyasa Yoga Gentle Flow Yoga Pilates Men's Yoga PACE Wall Yoga (Racquetball Court)
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 being 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**
w/ Eleanor
Senior Fitness
Cycling classes available in the Cycling Studio Mondays and Wednesdays at 6 PM
WOMEN'S BOXING Tuesdays 6 - 7:15 PM May 14 - June 18 Fees: $60 Members $75 Non-members Bring gloves or purchase ours. **Don't wait! This class fills up fast!**
Find schedules online at saymca.org on the homepage. Printouts available at the front desk.
Private Tennis Lessons 1 HR: $60 Members / $75 Non-members 30 MIN: $35 Members / $60 Non-members Semi-Private Lessons Per person $38 Members / $55 Non-Members
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MONDAY
TUESDAY
WEDNESDAY
THURSDAY
AQUAFIT 1 9-9:55 AM Peggy
AQUA YOGA 9-9:55 AM Karen
AQUAFIT 2 10-10:55 AM Julie
SPLASHBURNER 10-10:55 AM Karen
AQUAFIT 2 10-10:55 AM Dianne Julie (17)
GENTLE AQUAFIT 11:15AM - 12PM Julie
AQUA YOGA 11-11:55 AM Karen
GENTLE AQUAFIT 11:15AM - 12PM Carol
SPLASHBURNER 6:05 - 7 PM Karen
FRIDAY
AQUAFIT 1 9-9:55 AM Julie
SPLASHBURNER 6:05 - 7 PM Jenn No Class (5)
ADULT PROGRAMS
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Tai Chi with Linda
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
FREE Weight Room Equipment Orientation to anyone ages 15 and up!
Pickleball, See Basketball Court Schedule
Email Mary Smith with any questions: nmhrsmith@comcast.net
REFORMER TRAINING with Sheree Kiser Looking for a full-body workout that targets large and small muscle groups? Build strength and tone muscles while improving range of motion. The reformer provides a low impact and non-weight-bearing strength training experience because of the resistance provided by the ropes and springs. Improve your core strength and posture! Reduce stress and improve mental health! $40 an hour or $30 for 30 minutes Pick up an application at the front desk!
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Mahjong, Fridays 10:30 AM Multipurpose Room
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Bible Study, Mondays 11 AM Multipurpose Room
RE:DESIGNING
PACKAGE A: Food Diary Review
WOMEN'S SELF-DEFENSE ( 16+ ) Coming summer of 2024! Check back for more details!
STAUNTON-AUGUSTA FAMILY YMCA | 708 N. COALTER ST. STAUNTON, VA. | (540) 885-8089 | SAYMCA.ORG
Sign up at the Front Desk Today!!
WOMEN'S PICK-UP BASKETBALL ( 18+ ) Coming in Spring 2024! Check back for more details!
LIFEGUARD CLASS ( 15+ ) Lifeguard classes are blended-learning with 7 hours of online work that needs to be completed BEFORE the first day of class. REGISTRATION OPEN. Closes April 12 FRIDAY, APRIL 19 | 5 - 9 PM SATURDAY, APRIL 20 | 8 - 6 PM SUNDAY, APRIL 21 | 12 - 5 PM Fees: $275 Members per session $325 Non-members per session AQUATICS DIRECTOR CONTACT: Beth Valentine | beth@saymca.org | 540-885-8089
DANCE FOR PARKINSONS Monthly program that meets Select Tuesdays at 10:00 AM April dates: 9 & 23 Drop in fee: Members: $10/ Non-members $15 Pickup intake form at front desk and complete prior to registration
PACKAGE B: Full Nutrition Work-Up
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WE'RE HIRING!
NUTRITION PROGRAM
Summer Positions Available!
SUMMER CAMP COUNSELORS MAKE A DIFFERENCE!!
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.
YOUTH DEVELOPMENT COUNSELORS/AIDES
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Contact: Beth Valentine at beth@saymca.org
Contact: Alice Bosserman at alice@saymca.org
MISSION PROGRAMS
ANNUAL GIVING CAMPAIGN
EVENING LIFEGUARDS
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!
CERTIFIED PERSONAL TRAINERS
Outdoor Pool Lifeguards Summer Camp Counselors Bus Drivers Janitors
Wilson and Clymore Elementary Afterschool Programs: Monday - Friday 2:30-6 PM Contact: Teegan Lewis (Wilson Elementary) at Teegan@saymca.org & Makenzie Shirey (Clymore Elementary) at Makenzie@saymca.org
Contact: Dee Valentine at dee@saymca.org
COUNT ME IN!
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WE ARE RECRUITING VOLUNTEERS TO HELP WITH OUR: - 2024 ANNUAL GIVING CAMPAIGN - CAPITAL CAMPAIGN FOR THE NEW PROPERTY AT 575 NEW HOPE ROAD - BOARD OF DIRECTORS AT COMMUNITY CHILD CARE - PLANNING FOR OUR 150th ANNIVERSARY CELEBRATIONS PLEASE LET THE FRONT DESK KNOW OF YOUR INTEREST!
FRONT DESK
NOW HIRING HEROES!!
Name: _______________________________________ Address: ____________________________________ _______________________________________________ City/State/Zip: ____________________________ Phone: ______________________________________ Check enclosed Credit Card: ________________________________ Exp. _____________ CVV: _____________ Signature: ______________________________
Contact Krystal Clark at krystal@saymca.org
For job descriptions and applications scan here! Or visit saymca.org
PLAYROOM STAFF
It takes all kinds to help us succeed in our mission of promoting healthy mind, body and spirit for all.
MULTIPLE POSITIONS AVAILABLE
Looking for a whole body workout? Ask the front desk about working with Sheree on the Pilates Reformer
Tuesday/Thursday Swim Lessons Begin
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Ride the Expresso Ride of the Week! Redwood Dash (1.5 miles) Saturday Swim Lessons sign-ups begin for non-members
Dance for Parkinson's Disease 10-11 AM
Youth Tennis Begins Ages 5-8 Years 5:30-6:30 PM
Interested in playing Mahjong? Join the Mahjong group that meets at the Y Fridays at 10 AM
CPR/FA Class 8 AM-1 PM Join us at the Pavilion for Bobby Day!
Youth Tennis Begins Ages 9-12 - 5:30PM Ages 13-18 -6:30PM
Don't forget to pick up a Group Fitness Schedule and try something new!
We are Hiring for Summer Lifeguards, Camp Counselors and more! Pick up your application at the front desk.
Ride the Expresso Ride of the Week! Drifters Peak (10.1 miles)
Ride the Expresso Ride of the Week! Farmers Bluff (6.9 miles) Last Day to register for Saturday Swim Lessons
Tuesday/Thursday Swim Lessons sign-ups begin at 5 PM for Members Youth Tennis Begins-5-8 Years -5:30PM
Want to Redesign your Nutrition? We have 2 options: A food diary review or a full nutrition work-up!
Adult Volleyball 6:15-8:30 PM
APRIL 2024
Don't forget to register for Oncology Yoga before May 1
Looking for something to do on Thursday nights? Come watch our Men's Basketball League games!
April is Child Abuse Prevention Month and Autism Awareness Month
Last Day to register for Tuesday/Thursday Swim Lessons
Saturday Swim Lessons sign-ups begin for members
Registration for Zumbini begins Classes will be held in May on Thursdays or Saturdays
Homeschool PE begins for Ages 2-4 Years 10-10:45 AM Bible Study: Mondays @ 11 AM
Tuesday/Thursday Swim Lessons sign-ups for non-members begins
Last Day to Sign-up for April's Lifeguard class that is scheduled for April 19-21
Registration Begins for Volleyball Camp (June26-28) Email Windsor for more information at windsor@saymca.org
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Bible Study: Mondays @ 11 AM
Saturday Swim Lessons Begin Teen Takeover 7:30-9:45 PM $5 entry fee World Tai Chi and Qigong Day
Ride the Expresso Ride of the Week! Falcon Flight (8.3 miles)