STAUNTON-AUGUSTA FAMILY YMCA
Read about African-American leaders who shaped the Y's legacy, the afterschool counselor who makes an impact, updates on our aquatic department and one member who embodies what the Y is all about!
NEWSLETTER
FEBRUARY 2026
P. 2 175 Years: Looking Back on African - American YMCA Leaders P. 4 Coping Corner: The Power of Friendship P. 8 Community Highlight: Former YBL Player Becomes Coach P. 10 Programs for Healthy Living P. 12 Mission Spotlight: Child Care Staff Connects with Student P. 14 Adult Programs P. 16 Group Fitness Schedules P. 18 Aquatic News: History of Swim Lessons and Staff Feature P. 20 Member Profile: Meet Tammy Goff P. 23 Food For Thought: Nutrition for Heart Health
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.
Former YMCA of the USA President and CEO Kevin Washington
Celebrating 175 Years of the National YMCA Highlighting Leaders of the African-American Community Who Helped Shape Our Legacy
Dr. Leo Marsh
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!
Civic Leader Anthony Bowen
NO JOINING FEE All month!
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In 2026, YMCAs across the country are celebrating 175 years of making a difference. Since 1850, the YMCA has been more than a gym or a pool; it’s been a place where people come together to learn, grow, achieve, connect, and belong. This month we reflect on the role of African- American leaders on this legacy. In 1853, freed enslaved person, Anthony Bowen, starts the first African-American Y in Washington DC. This branch operated independent of the white YMCA in the nation's capital for nearly 40 years until 1905, when it was officially incorporated. This opened the door for other Ys that serve diverse and marginalized communities to become established. The story of the YMCA in America is one of compassion, creativity, and community spirit. In 1910, Julius Rosenwald (President of Sears Roebuck Company) issued a grant challenge offering $25,000 to fund the construction of YMCAs in any community that could raise $75,000. He focused his philanthropic work for the benefit of African-American communities due in large part to his friendship with Booker T. Washington. This initial challenge resulted in 12 African-American YMCAs constructed that year. The Ys that were built included clean, safe dorm rooms and eating facilities, which were helpful for Black travelers, especially servicemen in a segregated and discriminatory era. In total, Rosenwald helped fund the construction of 24 African-American facilities and donated more than $30 million to the effort. One significant structure was the Anthony Bowen YMCA on 12th Street in Washington DC. That YMCA is still open today; however, it relocated to a newer facility in 1982, just four blocks away from the original site. Through every era, the Y’s story has been one of meeting people where they are and - just as importantly - about creating spaces where people feel connected and know they belong. The pioneers that opened doors for marginalized people paved the way for others to follow in their footsteps. People like Dr. Leo B. Marsh were able to expand on these opportunities. In 1971, Marsh started the Black Achievers program at the Harlem Branch YMCA in New York (another YMCA that Rosenwald helped fund.) The program helped African- American teens improve academic standards and boost self-esteem. Every day, we work to ensure community members of all ages, incomes, and backgrounds have the opportunity to thrive and feel what it means to belong. We are proud to be part of an international community that celebrates our differences and strive to embody the values to social responsibility, youth development, and healthy living for ALL. In 2015, Kevin Washington became the 14th President and CEO of YMCA of the USA and the first African-American to hold the position. He grew up in his local YMCAs, finding many experiences that influenced his career path. As we celebrate 175 years of the YMCA in America, we invite you to join us in reflecting on the power of community and in shaping the next 175 years together.
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February is often called the “month of love.” Everywhere you look, there are hearts, candy, roses, and reminders that Valentine’s Day is coming. For some people, that can feel exciting - like an opportunity to celebrate a relationship or share a special moment with someone they care about. But for others, February's association with relationships can lead to less desirable emotions. It can feel like a month that shines a spotlight on what you don’t have. It can make you feel like you’re “behind,” left out, or missing something important. And if you’ve been through heartbreak, loneliness, or major life changes, Valentine’s Day can even feel like a reminder of the things you wish were different. The truth is: love is not one-size-fits-all. The kind of love that holds us up through life isn’t always romantic. Often, the most powerful, life-changing love we experience comes in the form of friendship. Friendship is the type of love that doesn’t always get the spotlight, but it shows up anyway. It’s the kind of support that helps you breathe again when life feels heavy. It’s the kind of connection that reminds you that you matter - even when you don’t feel your best. It’s the kind of love that gives us strength, one day at a time. Friendship Is More Than Having Someone to Hang Out With When we think about mental health, we often talk about coping skills like breathing exercises, journaling, taking a walk, listening to music, or trying to shift our mindset. Those are all valuable tools and they can be incredibly helpful. However, there is another coping skill that matters just as much, and sometimes even more: connection. Friendship isn’t just about having a person to sit with at lunch or someone to text memes with. Real friendship can become a form of emotional safety. It gives us a space where we can be ourselves, even when we’re not “put together.” It can be the place where we feel accepted without having to prove ourselves. Truly connecting with someone can help us calm down when our thoughts are spiraling. It helps us laugh when we’re stuck in stress and brings us comfort when we’re grieving. It can remind us that the world is bigger than the worst moment we’re living through. In those dark times, feeling connected to someone can be the light. Friendship matters because it meets a basic human need: the need to belong. How Friendship Helps Mental Health Most people don’t realize how deeply friendships influence our emotional well-being. Our relationships with others impact how we think, how we feel, how we cope, and even how we see ourselves. Strong friendships support mental health by: • Reminding us we’re not alone. Even if we don’t share every detail of our life, just being around someone who makes us feel understood reduces loneliness. • Creating emotional stability. Knowing you have people who care about you makes life feel less unpredictable. It gives us a sense of emotional grounding. • Reducing stress. A conversation, a laugh, or even a simple check-in can lower the tension we’re holding in our bodies and minds. • Boosting confidence and self-worth. When someone chooses to spend time with you, asks how you’re doing, or celebrates your wins, it reinforces the concept that you matter. • Encouraging healthier choices. Good friends often help us stay motivated - whether that means showing up at the gym, getting out of the house, sticking to a routine, or staying focused on goals. Friendship helps us stay connected to the world when we’d rather shut down. And in that sense, friendship is not a luxury. It’s not extra. By now, you're getting the picture that friendship is a critical part of wellness. Friendship Isn’t Always Perfect It’s easy to romanticize friendship - especially when we’re feeling lonely. We imagine perfect conversations, constant support, and someone always knowing the right thing to say. But real friendship isn’t perfect. Sometimes friendship looks like laughing together one day, misunderstanding each other the next day, being patient while someone works through stress, giving space when needed, and showing up again anyway. Friendship is made of real life. And real life gets messy. The strongest friendships aren’t the ones where nothing ever goes wrong. They’re the ones where both people are willing to continue learning each other. They’re built on respect, trust, and consistency - not perfection. Friendship Changes Through Life Seasons Another truth about friendship is that it changes. Some relationships are daily friendships - people you talk to regularly. Some are “season" friendships - people who are important for a certain chapter of your life. Some friendships are quiet friendships - people you might not see often, but when you do, it feels like no time has passed. There are also instances where the friendship you most need isn’t a singular “best friend.” It can be a network of supportive people: coworkers who encourage you, a neighbor who checks in, a staff member who remembers your name, a group you see in the same fitness class, or someone who simply says, “I’m glad you’re here.” That kind of connection counts. Friendship Is Love That Shows Up Romantic love often gets described with big words - passion, sparks, chemistry, attraction. The vocabulary of friendship looks different. Friendship love shows up in smaller, steady ways: saving you a seat, noticing you’re quiet and asking, “Are you okay?,” laughing with you and pulling you out of your head, inviting you even when they aren’t sure you’ll say yes, and supporting you without making you feel like a burden. This type of love is often practical and reliable. It’s consistent. It’s the kind of love that doesn’t require you to be impressive. It doesn’t require you to have it all together. Friendship says, “You can be yourself around me.” A February Reminder If you love Valentine’s Day, I hope it’s a great celebration for you. But, if February feels complicated, remember that romantic love isn’t the only love that matters. Friendship is love too. Friendship is one of the most powerful forms of support we can experience. It’s love that shows up. So this month, let’s expand the definition of love. Let’s celebrate the people who check in, who encourage, who listen, and who make life feel a little less heavy. This month, challenge yourself to reach out, show up, or let someone show up for you. Friendship is one of the strongest coping tools we have.
COPING CORNER: The Power of Friendship
Try This: Friendship-Building as a Coping Skill Sometimes we wait for friendship to “happen.” And yes - some friendships do happen naturally. However, one of the most powerful things you can do for your mental health is to build friendship on purpose. These may sound obvious but being more intentional about cultivating friendships is a practice. 1) Send a message you’ve been holding back. It doesn’t have to be deep. A simple text can be powerful: “Hey, I was thinking about you today. “I appreciate you more than you know.” “Just wanted to check in - how are you really doing?” 2) Invite another person to join you in a basic activity. Friendship grows through shared moments. It can be as simple as, “Want to grab coffee after the gym?” or “Want to take a lap around the track with me?” 3) Let yourself receive support. This one is hard for a lot of us - and, I'll be honest, this is the one I personally struggle with the most. it feel guilty 's easy to feel guilty for needing help. And our negative self-talk can conspire to work against us. Here is your reminder that real friendship is mutual. Allowing someone to support you isn’t weakness - it’s trust. Even if it starts small, letting someone show up for you can be one of the most meaningful steps toward feeling less alone. 4) Be the friend you wish you had. The best way to find connection is to create it. Compliment someone. Learn their name. Ask how their day is going. Celebrate their progress. 5) Notice the friendships you already have. A lot of us overlook love that’s right in front of us because it doesn’t look like the love we expected. This month, take a second to recognize the people who have been steady in your life and express gratitude for the times when they showed up for you.
COPING CORNER
Love That Shows Up By Brian Ringgold
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Lifelong basketball player Avery Leavitt was recently recruited to be a coach in the Y's Youth Basketball League for the current season. Basketball traces its roots to a YMCA program in Illinois nearly 130 years ago.
COMMUNITY HIGHLIGHT: Youth Basketbal Legacy
Six kids gather around Avery Leavitt for some last-minute basketball instruction. Leavitt coaches the Y’s Guys, one of the squads in the STAUNTON-AUGUSTA FAMILY YMCA Youth Basketball League’s 10- and 11-year-old division. In the 1 p.m. slot on the west court, the Y’s Guys will face the Savages, a team with a great basketball reputation. Pulling off a win will be tough. Leavitt does everything he can to motivate his team for the big matchup. He interrupts a side conversation the students are having about the Washington Commanders versus the Philadelphia Eagles to impart some wisdom before tip-off. “I need y’all focused, paying attention, and moving that ball around,” Leavitt says. “When someone is passing it in, I need everybody else getting down. If you’re not bringing up the ball, I need you back there moving around.” The intense moment yields to a moment of levity, as all six of Leavitt’s Y’s Guys players go out to start the game. A full minute of game time passes before referee Joe Moore informs Leavitt that he has one extra player on the floor. Everyone - Leavitt, Moore, the players and the fans - all find humor in the mix-up. It was an honest mistake, something that might be expected for someone coaching his second game ever. Even though Leavitt is relatively new to coaching, he’s not new to the SAYMCA's Youth Basketball League (YBL). Before Leavitt was a leader in the league, he was a passionate player. Then and Now As an adult, Leavitt helped lead his YMCA men’s rec league team to a championship in 2024. He’s tall and agile, scores well in transition, has a serviceable jumpshot, and crashes the offensive glass with tenacity. The skill development and the growth spurt both came later in life, and Leavitt has no problem admitting that he may not have been the most skilled player in the youth basketball league as a kid. “My earliest memory of basketball is at this gym at the YMCA for sure,” Leavitt said. “I was terrible. I was a football player. I couldn’t stay off the ground, and I was always running into somebody, or fouling somebody. I was just running around, not doing anything good for the team.” Despite the inauspicious start to his basketball career, Leavitt developed a deep love for the sport that carries to this day. “I’m a very competitive person,” he said. “I love the competition. I love the battles in the post and the physicality of it. It also helps when you’re good at it, and basketball is the sport I’ve been best at. The people I get to meet and play with is also the fun part. I would have no friends if it wasn’t for hoops. I met my best friend through basketball at an apartment court. I’d be ill if I couldn’t play. It’s the people. That’s why I keep going back to it.” The Birthplace of Basketball Leavitt isn’t alone in his passion for basketball. In February, YMCAs worldwide will host a series of events to celebrate the YMCA's legacy as the birthplace of basketball. Activities such as peach basket games, local legends night, vintage jersey night and family fun zones will all be part of the festivities. In 1891, a physical education teacher named Dr. James Naismith invented basketball at a YMCA training school in Springfield, Massachusetts. Naismith was tasked by his own boss, Luther Halsey Gulick, to create an indoor sport to help kids in the New England area stay active during the harsh winter months. Naismith created the first 13 rules for the game, hung a peach basket 10 feet in the air, and instructed kids to get the soccer ball in the peach basket. Naismith could have never imagined the game would become this popular, with more than 950,000 students nationwide participating in high school basketball last year. It also remains a focal point of YMCAs, as the game is used to promote physical fitness and teach teamwork, healthy competition, discipline, and sportsmanship. Much like Naismith used his new sport to impart those life lessons into kids, the YMCA relies on volunteer basketball coaches to do the same. “I’m very thankful to have community members giving back,” said Windsor Vaughn, commissioner of the Youth Basketball League at the SAYMCA. “They are taking their time to mold kids and help them in their basketball journey.” Answering the Call The volunteer coaches that Vaughn praises so highly aren’t easy to come by, and she needed to find a few more coaches for the 2026 season. STAUNTON-AUGUSTA FAMILY YMCA Teen Center director Eddie Santiago, who watched Leavitt grow up in the YMCA, reached out to him about being a coach this season. His answer was an enthusiastic yes. “I was at a coffee shop doing work on my computer,” Leavitt said. “Mr. Eddie asked if I wanted to coach. I was like, ‘Sure.’ I didn’t really think about it too much until I got to practice. Then it’s like, ‘Oh wait. I’m a coach.’ They needed somebody, and I was willing to do it.” Leavitt is also a talented photographer and videographer. In fact, he’s often the person who takes school pictures for many of the students in YBL. Before he found his visual media passion, however, he thought about becoming a teacher. He has always enjoyed investing into kids. “I thought it would be fun,” Leavitt said. “I enjoy impacting kids’ lives and being a leader in that way. It’s a good experience.” According to Vaughn, Leavitt is doing an incredible job as a first-year coach. “He’s ready to really, really lock in,” Vaughn said. “It’s nice to see he’s so invested into it.” While he’s still looking for his first win as a coach, he’s glad to be a YMCA volunteer coach this season. “If I win a game I’ll be extra happy,” Leavitt said, “but I’m really happy I'm doing it.”
From Player to Coach, Youth Sports League Creates Tradition By Chris Lassiter
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Leavitt enjoys giving back and inspiring the next generation of players and future coaches.
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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He rolled his eyes and mocked YMCA staff members. Acted tough and unkind in front of his peers. Was labeled a bully and a problem in classroom settings. Where many people saw a disrespectful and disruptive child, Madyson Sumner saw an isolated second-grader who craved to be seen, listened to, and trusted to make good choices for himself. She saw Eddie. That made all the difference. Building the Bond “She changed my life,” Eddie recently told SAYMCA Childcare Director Andrea Ryder during her visit to the Afterschool Adventure Program site at Wilson Elementary school. Now 9 years old, Eddie doesn’t hesitate to share how “Miss Madyson” has helped him turn things around. “Before, I was just a bad kid who didn’t listen. I trust [her] and I feel comfortable talking to her about everything,” he said. When she hears Eddie describe himself as a troublemaker, Sumner’s heart aches. From the day she stepped into the role of Site Leader at Wilson in 2024, she knew that wasn’t all that he could be. While she continued to nurture each child at the center, Madyson was determined to redefine Eddie. “From day one, she was a steady presence for him,” Ryder said. “Rather than seeing his behavior at face value, Madyson saw a child who needed to feel understood and supported.” She took the time to get to know Eddie, to learn what motivated him, and to meet him where he was. Sumner recalls that the pair didn’t start off in the best place. “Eddie stood out to me because he often felt like no one paid attention to him or truly cared about him. What hurt the most was not that it was untrue, but that he believed it,” she said. “I knew I wanted to be someone who showed up for him,” Sumner added. As a way of connecting with Eddie, she made it her homework to watch soccer games and familiarize herself with pro players because she knew he was interested in them. “I learned more about Messi and Ronaldo than I ever thought I would,” she chuckled. Between conversations about soccer players and just chatting about life in general, something clicked. It took some time, but Eddie started to care deeply about Sumner’s opinion of him, and he worked to make more choices that both of them could be proud of, Ryder said. “Whenever I talk to her, I can think about something better happening for me, in my life,” Eddie explained. “We are still navigating the waters of friendship, but it truly warms my heart to see how much he has grown in his confidence and sense of belonging,” Sumner added. Spreading Their Wings The start of February marks a transition for Sumner, who graduated from Bridgewater College in December with a degree in elementary education. That means changes for Eddie as well. For the past month, Sumner has been working a full day as an instructional assistant at Guy K. Stump Elementary School in Stuarts Draft, then heading straight to the Wilson afterschool site three to four days a week. Starting this month, she will relinquish her position as Site Leader to focus on her work at Stump Elementary in preparation for taking on a full-time role as a long-term substitute there in March. Although losing her will be challenging, Ryder knows that the time is right for Sumner to take her next step. “When she started at the Y in 2022, Madyson already had a clear vision of her future as an educator and intentionally sought out experiences that would help her grow into that role,” Ryder said. “This is a meaningful next step for her, as it moves her closer to officially beginning her teaching career,” she added. “While we will miss her greatly, we are incredibly proud of her and excited to see her continue to grow in this next chapter.” Sumner is grateful for the leadership experience she gained as a member of the SAYMCA staff, including confidence in her ability to make decisions, support a team, and create a safe, welcoming environment. Her roles also shaped her in ways she didn’t expect. “It taught me patience, empathy, and the importance of showing up consistently for others, especially children who feel unseen or unheard,” Sumner said. “I’ve learned more about the kind of person I want to be in my future career - someone who leads with heart, values connection, and makes a positive impact on the lives of others.” Ryder describes Sumner's leadership style as "a natural ability to balance structure with joy. Students know what is expected of them, but they also know they are cared for. " "Madyson’s work with Eddie demonstrates how powerful these connections can be - helping children grow not only academically, but also socially and emotionally," Ryder added. Eddie is a big reason why it's hard for her to say good-bye, even though she's excited to move on. Sumner is hopeful that the foundation she has given him will continue to inspire Eddie to do his best, even in her absence. "Seeing him smile more, speak up for himself, and trust the people around him means everything to me. He has helped me find my purpose," she said. "The teachers I've worked with say that there is always one that you take home with you," Sumner explained. "Eddie is that one for me, and I know he's going to continue to be." Their relationship reflects the heart of the afterschool program - how one caring, consistent adult can change the way a child sees themselves and their future. Eddie is understandably hesitant about not spending as much time with his mentor, but he wishes her all the best. "I know she'll be a great teacher. She is a nice person, she never gets mad. If she can calm me down, she can do it with other people," he said.
Afterschool Leader Creates Lasting Bond with Student, Sets Standard for Site By Dawn Medley
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.
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. 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.”
Corner
MISSION SPOTLIGHT: Afterschool Care is Personal Care
Madyson Sumner (inset) has served as Afterschool Site Leader at Wilson Elementary School since 2024, where she met and formed a special bond with Eddie ( in red ), now a third grader.
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
Madyson Sumner blended firm and compassionate leadership in the afterschool program, thriving in the hands-on activities she engaged in with students. A recent graduate of Bridgewater College, she transitions from her YMCA role to a local elementary school teaching position this month.
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. February 21 | 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
MixxedFit with Abby!
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
AQUA YOGA 9 - 9:55 AM Karen
AQUAFIT 1 9-9:55 AM Peggy Tammy 4
AQUAFIT 2 10-10:55 AM Peggy
SPLASHBURNER 10 - 10:55 AM Karen
AQUA YOGA 11 - 11:55 AM Karen
GENTLE AQUAFIT 11:15AM - 12PM Tammy
SPLASHBURNER 6:05 - 7 PM Karen
FRIDAY
AQUAFIT 9-9:55 AM Karen
AQUAFIT 10-10:55 AM Tammy
SPLASHBURNER 6:05 - 7 PM Jenn
“Paddle your own canoe, but first learn to swim” - George Corsan
AQUATIC STAFF FEATURE: Meet Susan Rehfield
The pool deck is a hive of activity as we greet new swim instructors and welcome back the seasoned veterans. Susan Rehfield is one of the most recent additions to the swim staff, but she’s already making a positive impact on some of the youngest swimmers. Rehfield was born in Washington, DC, but grew up in Maryland and Northern Virginia. It was there that she developed her love of the water, spending time in rivers where she camped out and in the ocean. She also spent a lot of time at her local swimming pool. A natural athlete, Rehfield competed in cross country and track in high school and at George Mason University. Upon graduation, she took a job teaching at a Montessori school in Northern Virginia, working there for 14 years before moving to Staunton. When Rehfield settled in the Queen City, she taught at Staunton Montessori School for an additional 19 years. “What I especially enjoyed about being a Montessori teacher was being able to meet children where they were in their overall growth and development, and fostering environments centered on mutual respect, care, and consideration," she said. “I especially enjoyed being a part of the joy and excitement they experienced as they learned and mastered new things, and the wonderful growth in self confidence that resulted from those times,” she added. The first thing most people notice about Rehfield is her warm smile. Her love of both the water and teaching is contagious. “I am so glad I looked into [the open position], as I am really enjoying it!” she said. Rehfield knows firsthand that swimming is a powerful form of exercise with positive benefits ranging from physical to emotional and mental health. She also agrees that her decades in the classroom has made her a stronger swim instructor. “It has definitely helped me be more in sync with the kids. I’m able to support each child individually while having enough control over the whole group, ideally making it as much fun as possible,” she said. Rehfield likes the challenge of teaching in the water.:“What makes water education so unique is the potential danger the water presents and the need to respect that.” “I take extra seriously the importance of keeping my eyes on the children at all times and their safety. I am grateful for the additional support of the lifeguards, too,”she said. Rehfield believes it’s important for every child to learn how to swim as early in their development as possible. “Being a part of that process is an honor and a privilege. It’s all about helping them find that balance between having fun and building confidence while developing respect for the water and how to navigate it safely.” It's clear that Rehfield is in her element. “Not long ago I noticed a peanut-sized bruise on my forearm and couldn’t think of where it came from," she said. "Eventually, I realized it was about the same size as a child’s thumbprint and was probably from when they were squeezing my arm while I was helping them learn to float. It made me smile to think of that and appreciate the level of trust they need to have in me to help them with something as new and scary feeling as that can be.” “Overall, I’m grateful to be helping each of them learn and grow in whatever ways they need to while also having as much fun as possible!” To sign a child up for swim lessons with Rehfield and other instructors like her, see a front desk associate.
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DEEP DIVE: Reflecting on the History of Swim Lessons
Let's get the pool noodle rolling, so to speak, with a little history lesson. Did you know that the first YMCA swimming pool opened in Brooklyn, New York, in 1885? Before long, the Y launched a campaign to teach every man and boy in North America how to swim. It was soon clear that there needed to be uniformity and organization for the idea to succeed. Enter future International Swimming Hall-Of-Famer George Corsan. Corsan is an important name in both Y history and competitive swimming. In 1909, Corsan left his native Canada for a job with the YMCA in Detroit, Michigan, where he was tasked with starting a swim program accessible to people at all levels. Corsan became the first person to organize group swimming lessons, a somewhat radical idea at the time. He also taught lessons on land in what he felt could boost the confidence of future swimmers. His methods included rhythmic breathing and fear elimination drills. Corsan dispensed with the breast stroke as an introductory skill and replaced it with the crawl stroke - or freestyle - most people use today. To aid new swimmers further, he invented the first water wings. Corsan became head Swim Instructor of the International and National YMCA, eventually traveling across the country to promote his program of one-week intensive sessions at local YMCAs. His legendary status was further cemented in 1913, while visiting the Y in Grand Rapids, Michigan. He provided swim instruction for nearly 800 boys, and after just two sessions, more than 200 of them could swim 50 feet without assistance. Over the course of 20 years, Corsan’s teaching method was universally adopted. As a logical progression, he was later involved in designing and implementing swimming pools in the US, Canada, Australia, and South America. Corsan went on to lead swim instruction for training camps during World War I, develop the Boy Scout Masters course for aquatic instructors, and receive the rose Royal Life Saving Society Award of Merit. He is considered to have done more than any other person to popularize swimming in North America for the first half of the 20th century. His work led to tens of millions of people learning to swim at the YMCA, and he was inducted into the YMCA Hall of Fame in 2023. Why are swim lessons so important? According to the Centers for Disease Control, the leading cause of death in children under the age of four is drowning. Unfortunately, drowning can happen to anyone anywhere there is access to water. Every year approximately 4,500 people die from drowning in the United States. Swim lessons can’t prevent all deaths, but they can dramatically increase survival rates. Group swim lessons at the SAYMCA begin with water safety fundamentals, acclimating young children to the water and teaching them how to save themselves if they get in trouble. At the top level, instructors work with older children on endurance and stroke technique. It’s a challenging level that produces very skilled swimmers. Our popular and growing swim program and others around the world wouldn't exist without the vision of YMCA leaders like George Corsan.
YMCA Swim Instructor Created Foundation of Swim Lesson Curriculum By Karen Landers
Former Teacher Makes a Splash in New Career By Karen Landers
Swim Lesson Coordinator and Aquatic Group Fitness Instructor Karen Landers promotes water safety in an effort to encourage everyone to enjoy the water as much as she does.
Tammy Goff understands the importance of maintaining a physical fitness routine - and not just for strength. It helped her feel like she could be a better mother and it taught her children the value of self care.
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STAUNTON-AUGUSTA FAMILY YMCA | 708 N. COALTER ST. STAUNTON, VA. | (540) 885-8089 | SAYMCA.ORG
MEMBER PROFILE: Tammy Goff
Member Sets the Pace, Shares Her Experience, Encourages Others By Eleanor Rixey
Don't let the ponytail fool you, Tammy Goff is a machine. She is a fixture at The STAUNTON- AUGUSTA FAMILY YMCA. You could set your clock to her routine. Goff can typically be spotted in group fitness classes or working out in the weight room five days a week. And she has been at it for nearly 25 years. "I'm a creature of habit, so, I get a habit, and it keeps my life structured," Goff said. It's part of what makes her a YCON. YCONS (like icons) are the people - staff, members, volunteers, donors - who have helped make our Y what it is today. Goff is outgoing - welcoming newcomers when they come to their first group fitness class. She understands from her own experience how important that supportive environment is when you are just starting out. "Making friends here was good; I'll make friends with anybody," said Goff. "Just getting to the Y really saved me." Always on Time Goff reflects on how structure and stability kept her grounded through those early years when she entered motherhood. She was searching for a way to stay healthy. Carving out time for herself was key for not just her physical health, but her emotional health as well. Her husband, Charles Goff, is a vascular surgeon, a position that requires long and irregular hours. They live in the county, which meant she was often alone with her children. "I did get postpartum depression with my first one. I was 32 when I had him. I was used to having my routine. That goes out the window when you have a child," she shared. A year into joining she decided to give group fitness a try - and she never looked back. "I got addicted to the classes because it was so much more fun," she said. "Plus it gave me structure because the classes were at certain times. I would just look at that as a job and it kept me organized." As she started coming to the Y, Goff began to connect with a community of other young mothers who offered support and understanding. Child-rearing is often challenging and knowing that you are not alone in your struggles is a lifeline for new mothers. "This was my social and was everything," Goff said. "Having other mothers to bank things off of and sharing the day-to-day experience definitely helped." The people she met demonstrated the value of self-care. That concept can be difficult for new mothers to grasp. Goff remembers one friend in particular, Millie Peltz (wife of former SAYMCA Director, Morris Peltz) who really drove the idea home for her. "[Millie] would take classes. So, I became really good friends with her. She made the best comment: 'When you're giving to your children, and to your husband, and to all these other people, they're taking from your well. If you don't fill your well back up, then you're going to be depleted.' So, you have to do nice things for yourself.' I felt like I was a better mother because I had gotten my well filled by being here in the morning." Setting the Pace Not only was the Y a place for Goff, but her three children grew up attending and continue to come. "Carol [Byrd] at the front desk saw it every day. I would come in with my double stroller, and the doors weren't automatic, so you had to back in. Then their little hands would go up for a stamp because they would always get a stamp and they couldn't see over the front desk," Goff recalled. Goff recalls with fondness the relationships her children had with the youth staff at that time and how older members would fuss over them. "I think it helped my children before they went to school. It gave them social skills and I love the diversity of ages here," she said. "It's just a family feeling." When you start coming to place like the Y and you are able to bring your children, it does more than just benefit you as a caregiver. It teaches little ones the value of healthy habits. "That's a big thing that I would like to share with all mothers," Goff said. Naturally, her children would protest, but Goff was gentle but firm about reminding them why it was important for them to join her. "I would explain to them that this is my time and mommy needs her time and you will have your time later." All three of her children continue to pursue their own health and fitness goals. "I guess they were cultured into it," Goff said. "I never forced them to work out. They found out on their own that they feel better when they do it, and think that was because they just watched me, and they got it," she said. Shifting Gears Building these habits has helped Tammy maintain her health and strength as she ages. She looks back on how her mentality toward exercise has changed over the years. Her approach in her 20s and 30s reflected her competitive nature. She wanted to move as fast, if not faster, and lift as heavy, if not heavier, than other people in classes. Her desire to push herself helped build confidence. "I can see the progression and how my body has handled it," she said. "I have a good work ethic and that worked well for me." Goff noticed a change when she reached her 40s and has since been learning how to work with her body in a more holistic way. "I'm 58 now," she said. "I find that I'm honing in on things. I think when you focus in on that muscle as you're working on it, you can work it better." As she shifts from a competitive mindset to more body-awareness, she is still making progress. "I find that doing push ups on my knees is actually better for me now. I can get deeper and work my lats better and I'm actually sore versus just trying to throw heavy weights around," she said. Her Driving Force What is Goff's advice to people struggling to get motivated? "I never ask myself, 'Do I want to go to the gym today?' Because the answer would be a 'no.' Who wants to come and sweat? That means work. Just go. It's what you feel after you're done. You feel accomplished and, you know, proud of yourself." She takes pride in not just how she looks but also how she feels. For her, the Y means being healthy. "It's mentally healthy and it's physically healthy," she said. "It's a good atmosphere for good behavior." As she looks ahead in the decades to come, Goff finds inspiration from the community. "I hope I'm like Connie," Goff smiled, referring to Connie Quick, an active member in her 80s who is at the center every day - just as faithfully as Goff. The Y is where she found stability and structure, strength and dedication. She's an advocate for caregivers to remember the importance of taking time for themselves because it made such a difference in her life. She is living the example and ready to welcome anybody to join her.
The Energizer bunny can't keep up with Goff. At age 58, she has the energy of a someone in their 20s. She is in the front row and ready to jump right in when classes get rolling. Just look for the swaying blonde ponytail .
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WENDY SHUTTY Her love for step aerobics helped Wendy Shutty step out in faith. The STAUNTON-AUGUSTA FAMILY YMCA’s highly esteemed fitness director, Shutty didn’t start with aspirations of working at the Y for more than three decades. It was an encouraging word from a friend, YMCA group fitness Sheree Kiser, that forever changed the trajectory of Shutty’s career. “I happened to be in the women’s locker room one day,” Shutty said, thinking back. “Sheree Kiser was talking to me, and I was telling her how much I loved taking classes. She said, ‘Well, if you love them so much, why don’t you think about teaching?” Shutty took Kiser’s advice to heart. What started as a fun part-time job eventually turned into her career. Thirty years later, Shutty has taught almost every class on the group fitness schedule, with the exception of Zumba and a few others. Additionally, YMCA mission programs such as Neurowellness, Rock Steady Boxing and Yoga 4 Cancer have been added during her tenure. “Wendy has a caring heart,” said Candace Martin, Associate Executive Director for the STAUNTON-AUGUSTA FAMILY YMCA. “She is so passionate about Rock Steady and ‘Neuro’ and the people in the group fitness classes. She wants to do her best for them.” If it was fitness that got Shutty in the door, the relationships she’s nurtured have convinced her to stay for the long haul. “It’s what our Y stands for, and the people who are in the Y,” Shutty said. “I have met so many people - had so many experiences - that I would have never have had if I wasn’t here. This is my second family.” With 30 years of experience, Shutty has grown in her skill set just as the YMCA has grown over the last three decades. “Watching how our Y has grown is really a story within itself,” Shutty said. “The building might change. The surroundings might change, but the people generally don’t. Again, it all goes back to the people. It’s a wonderful feeling when you come into this Y.” CAROL BYRD When Carol Byrd arrives at the SAYMCA, it’s typically dark outside. The YMCA’s Active Older Adults Coordinator, Byrd arrives prior to the break of dawn, assuring that the Y is open for the first wave of members arriving weekdays at 5:30 a.m. After 30 years, she’s grown accustomed to being up before the sun. Moreover, Byrd herself has a special internal light that has an effect on everyone she meets. That’s what has driven Byrd to put in three decades. The STAUNTON-AUGUSTA FAMILY YMCA is not just a career to her. It’s a calling. “Carol knows everybody by name when she welcomes people,” Martin said. “I know when there’s been hard times with staff in work life or personal life, she’s the first call many of them make. She’s just that kind of centering for all of us, and our moral compass.” Looking back, Byrd sees her career at the YMCA as an answer to prayer. The job offer came at a challenging financial time in her life. “Initially, I was a single parent who needed a job,” Byrd said, “so I could take care of the needs of me and my son. My niece happened to see the ad in the newspaper, advertising for a front desk position and said, ‘I think you’d be good at that.’” Her niece was right. Byrd has been perfect for the Y, and the YMCA has been perfect for her. She’s still the friendly first point of contact for Y members most mornings, but her job description has expanded noticeably over the decades. For many years, she has led Bible studies and serves as the organization's Chaplain. She also enjoys coordinating and performing in the YMCA’s outreach vocal group, the Y Not Sing? Singers. And then there are all the ways Byrd goes beyond any job description. She has fostered such a tender network in her group fitness aquatics sessions that many participants regularly get together outside of class. The extra phone calls she makes to check on members. The funerals she attends and heartfelt cards she circulates. She initially thought of the YMCA as something she’d do for about 30 months. It has been 30 years. “I think a lot of it had to do with I think God let me know He wanted me here,” Byrd said, “and that He could use me here.” RHONDA SHINABERRY Rhonda Shinaberry’s retired, but she’s not done. The former associate executive director for the STAUNTON-AUGUSTA FAMILY YMCA, Shinaberry still swings by whenever the YMCA needs a helping hand, a healing heart or her collective wisdom of 30 years as a YMCA employee. In 45 years, there’s never been a version of the North Coalter Street facility that hasn’t been graced with Shinaberry’s presence. “This will always be home,” Shinaberry said. “The people keep me coming back. The atmosphere and the work the Y does, I feel like I’ll always have a place here.” In this case, she swung by to help stuff 3,000 envelopes. In a twist of irony, Shinaberry is working in the office she called home for so many years. The office is now manned by Martin. To add to the irony, it was Shinaberry that helped Martin truly consider the YMCA as a career path. Shinaberry used to be Martin’s boss. Now the roles are somewhat reversed. “In this position, it’s rare to have a really good friend and a really good boss at the same time,” Martin said. “She and I have been able to keep that both ways, when I worked for her, and now when she works for me in a sense.” Part of the reason it works is because of the deep amount of respect Martin has for Shinaberry, who she describes as family. “She’s the one responsible for bringing me here, ultimately,” Martin said. “Every day I do this job to make sure she’d be proud of the decisions I make.” Of the six employees who have reached the 30-year milestone, only Shinaberry has retired. It has given her time to reflect on her decades of service with the SAYMCA. “I think time went by so fast that it’s a blur looking back,” Shinaberry said. “I just think of all the changes. This building had three tennis courts and three racquetball courts to what it is now.”
National health organizations recognize February as Heart Health Month, using this time to highlight heart disease, the leading cause of death among adults in the US. In fact, heart disease is responsible for about 1 in every 5 deaths. That sounds heavy, but here’s the encouraging part: Many of the biggest risk factors, including high cholesterol, high blood pressure, and inflammation, are strongly influenced by daily habits, especially what we eat. The good news is that heart-healthy eating doesn’t require perfection or extreme rules. You don’t need a total diet overhaul to make a meaningful difference. Some of the biggest benefits come from small, consistent swaps that add up over time. In honor of Heart Health Month, let’s walk through a few simple ways to choose foods that help your heart do its job more efficiently. Most heart-healthy eating patterns emphasize fruits and vegetables, whole grains, lean proteins, and unsaturated fats, while limiting saturated fat, excess sodium, and added sugars. Here are a few swaps that can make a real difference: Swap butter for plant-based oils. Butter and shortening are high in saturated fat, which can raise LDL (“bad”) cholesterol when eaten often. A simple way to spot saturated fats is to notice whether they’re solid at room temperature. When we regularly eat a lot of saturated fat, LDL cholesterol can build up in the bloodstream and may stick to the walls of arteries over time. This narrows the space for blood to flow and increases the risk of heart attack and stroke. Unsaturated fats are usually liquid at room temperature - like olive and avocado oil - and help support healthier cholesterol levels. Swap processed and fatty meats for lean or plant-based proteins. Processed meats have been smoked, cured, salted, or preserved, often to improve flavor or shelf life. Think bacon, sausage, hot dogs, and deli meats. Fatty cuts of meat, such as chicken wings or heavily marbled beef or pork, are also higher in saturated fat. Try choosing lean proteins like chicken breast, turkey, fish, beans, lentils, tofu, or eggs more often. This doesn’t mean you can’t enjoy processed or fattier meats occasionally. Swap refined grains for whole grains. This swap causes a lot of confusion, so let’s break it down. Whole grains contain all three parts of the grain - the bran, germ, and endosperm - so they naturally retain fiber, vitamins, and minerals. Refined grains have had the bran and germ removed, leaving mostly starch and very little fiber. Common examples like white bread, white rice, and many packaged snack foods provide calories with far fewer nutrients. Why does this matter? Fiber plays an important role in heart health. It helps lower LDL cholesterol, supports digestion and helps keep blood sugar more stable. A growing body of research also shows that people who consistently eat more fiber have lower rates of heart disease and live longer overall. So fiber is not just a small detail, it’s a big deal! To check whether a bread or snack is high in fiber, look at the Daily Value (DV%) on the nutrition label. Foods that provide 20% DV or more for dietary fiber are considered high fiber; those with 5% DV or less are considered low fiber. Swap sugary drinks for water or unsweetened beverages. Sugary drinks can raise triglycerides, a type of fat found in your blood. When we regularly consume more sugar than our bodies need, the excess is converted into triglycerides and stored. High triglyceride levels are linked to a greater risk of heart disease, especially when paired with low HDL (“good”) cholesterol. Sugary drinks also add unsatisfiying calories. Water, sparkling water, unsweetened tea, or water flavored with fruit slices are simple upgrades that support heart health without feeling restrictive. If you’ve read any of my nutrition articles over the past few months, you’ve probably noticed a recurring theme: progress over perfection. Heart-healthy eating isn’t about getting everything “right,” and one meal won’t make or break your progress. What matters most are the choices you repeat day after day. Pick One Swap to Try This Week: ● Switch white bread or rice to whole-grain ● Use olive or avocado oil instead of butter for cooking ● Add beans or lentils to one meal ● Choose a snack with 20% DV or more fiber ● Replace 80% lean ground beef with 93% ● Replace your daily soda or sweet tea with water or unsweetened tea
FOOD FOR THOUGHT: Eating For A Healthy Heart
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Simple Swaps That Make a Big Impact By Jess Wiley
Scan the QR code to read a recent article in 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 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!
Become a founding donor today!
575 NEW HOPE ROAD It is what our community deserves.
Want to get involved? Email our Executive Director Josh Cole at josh@saymca.org