1000 North Market Street

Frederick, MD 21701301-663-5131www.frederickymca.org

Green Valley Branch

11791 Fingerboard RoadMonrovia, MD 21770301-607-6900

FACILITY HOURS

OF OPERATION

Mon–Thurs 5:00am–10:00pmFriday 5:00am–9:00pmSaturday 6:15am–7:30pmSunday 8:00am–6:00pm

Front Desk Hours

Monday–Friday 8:00am–8:00pmSaturday 8:00am–4:00pmSunday 1:00pm–4:00pm

* Health and Wellness closes 15mins. prior to facility closing.

**Pools close 30 mins. prior to facility closing.

LEARN GROWTHRIVE

BUILDING SOMETHING GOOD TODAYA Message from Chris Colville, YMCA CEO

According to Webster the simple definition ofchange is “something different”. Here at the YMCA you will notice somethingdifferent: New staff with smiling faces,expanded aerobic and dance areas, coolactivities and equipment in the children’s playarea, remodeled lobby, freshly paved parkinglots, additional fitness equipment and more.

We believe that change is a good thing, ahealthy thing to experience. We believe thatchange stems from growth in membership andmembership needs. The YMCA is committedto providing quality services and experiencesfor everyone who enters our facilities.

In response to comments we have received from you, our members, we have implementedextended hours both during the week as well as on the weekends. We are most excited aboutthe ability to offer morning lap swim on both Saturday and Sunday as we know that this isone of the changes most suggested by you.

In the next few weeks we will begin conducting a member satisfaction survey. This survey isextremely important to us as we use the feedback we receive from you to make changes,upgrades and improvements to enhance your membership. The survey is a random samplesurvey and therefore not every member will receive one.

The YMCA appreciates all of our members and participants of the programs we offer theFrederick Community. Thank you in advance for participating in the member survey andproviding important feedback. Remember the following:

“And that is how change happens. One gesture. One person. One moment at a time.”

- Libba Bray, The Sweet Far Thing

Y NEWS • FALL 2012

Board of Directors

Chris Smariga, ChairmanKathy BrooksScott CowperthwaiteJim Draper Richard FootStephen HeineCarolyn KimberlinJason LeeTom LynchWade ManningMatt McGreevyCatherine MockDebbie MolesworthJim NicholsonRay SpecialeChad TylerJohn VerbusMatt C. Wiley

www.frederickymca.org

YMCA of Frederick County

Y NEWS • FALL 2012

GYMNASTICS NEWS The YMCA gymnastics team will be attending theKellogg’s Tour of Gymnastics Champions at theVerizon Center in November. We are very proud toannounce that our team was selected to send twogymnasts to participate in the opening andclosing ceremonies of the show, so two of ourown gymnasts will be performing a routine withthe cast of the show!

SAVE THE DATE! The Gymnastics Team Show isSaturday, December 1 at 12:30 in the gym. Thiswill include performances from our Training Teamas well as the exhibition of our competitive team’s2013 routines. Don’t miss it!

The 4th Annual YMCAWomen’s Only SprintTriathlon was held onSunday, September 30,2012. For the secondyear in a row, the town of Middletown was thelocation for the event.

The race consisted of a 300-yard pool swim, a 10- mile bike rideand a 3-mile run through Middletown Park. The race began at7:00 am with many volunteers on hand before 5:00 am gettingthe course ready and making sure everything was in place beforethe first racers entered the pool.

This year’s event saw 150 women challenge themselves. Manyfirst time racers found this the perfect venue to give the sport oftriathlon a try. Many of the racers’ families were on the sidelinescheering them on and holding signs of encouragement. Thisyear’s top three overall winners were Sarah McDonnell of

Arlington, Virginia with a time of 1:02.04, Heather Schimmel ofArlington with a time of 1:03.10, and Janet Menton ofMiddletown with a time of 1:06.57.

Special thanks to our sponsors including HeartFields Assisted Living of Frederick, Wegmans, Ifthe Shoe Fits and Middletown Sportsland. Wewould also like to recognize the members ofthe LunaChix for supporting the event and fororganizing a training ride for participantsto preview the course prior to race day.

We look forward to next year as itwill be our 5th Anniversary race,when special finisher medals will beawarded to commemorate thisanniversary. Each year this racegrows and we look forward toyour continued support!

4TH ANNUAL WOMEN’S TRIATHLON

WINTERREGISTRATIONWinter will be here before you know it so don’t

forget to register you or your child for one of

our winter programs. For youth, we offer swimlessons, dance, gymnastics, karate, plus a varietyof sports including cheerleading and basketball.Adults can try their hand at racquetball, yoga, orjoin in one of our group fitness classes. Get yourcopy of the winter program book in the FrederickNews Post on Sunday, November 18th or viewonline at www.frederickymca.org.

Winter Session Begins....................January 6

Member Registration Begins .................December 3Non-Member Registration Begins ........December 7

THERE ARE EXCITING CHANGESHAPPENING AT OUR YYou asked and we listened!! In response to our members’ suggestions, we arenow offering extended facility hours to better serve you. Both the mainbranch on Market Street and the Green Valley Branch in Monrovia now haveextended hours.

Effective immediately, the main branch is now open at 5:00 am on weekdays.We will open at 6:15 am on Saturday mornings and offer an additional hourof adult lap swim from 6:30-7:30 am. On Sundays, we are now open at 8:00am and will have at least two lanes open for adult lap swim between thehours of 8:00-11:00 am. The Green Valley Branch also offers extended hours.The branch is now open at 5:30 am on weekdays, 7:00 am – 5:00 pm onSaturdays and 10:00 am – 2:00 pm on Sundays.

In addition, we are very excitedto announce that renovationsare now underway for a newand improved center for kidsand teens. We value yourcommitment to the Y and webelieve that this completedproject will be a great additionto your membership benefits.The newly remodeled area willinclude a large climbingstructure for kids, upgradedplay equipment and more kidfriendly activities. The centerwill also have a bathroom and water fountain.

The project is scheduled to be completed in late fall. For additionalinformation, please email Maria Rubeling at mrubeling@frederickymca.org

Y NEWS • FALL 2012

Y HAPPENINGS...

Several of our staff spent time helping the Frederick Parks and Recreationdepartment by cleaning and weeding the butterfly garden at the Jimmy McgeePark off Rosemont Avenue. Thanks to those staff members who braved theAugust heat and pitched in!

We had lots of kids and adults try our Fitness Challenge at this year’s In theStreets celebration. Adults did pushups while kids had fun participating in our"mini circuit". Unfortunately, we had to pack up early due to the rain, but it wasfun while it lasted!!

CLASSES FOR OURTINY MEMBERS

THANkSGIVINGFOOD DRIVEChildren in our Kids’ Club program will becollecting canned food items during the month of November for our annual canned food drive.Each year Kids’ Club is able to provide severalfamilies in the county with a completeThanksgiving dinner and also a box of food itemsfor their pantry. Sites also participate in fillingstockings for the Salvation Army. Both of thesecommunity service projects are annual events forthe School Age Child Care Department.

THE COMPETITIVE EDGE:ULTIMATE CONDITIONINGIt’s 11:00 am on Saturday and soccer moms to retirees are flipping tires,slamming ropes, swinging kettle bells, throwing medicine balls and more all underthe direction of a personal trainer giving out a dose of tough love to whip theminto tip-top shape.

The class is called Ultimate Conditioning and our memberslove the challenge and the camaraderie they get duringthis 60 minute class. “I’ve done things I’ve never thoughtI’d be able to do,” says one participant, and another haslost 20 pounds since starting the class. Jonny Slick, ourpersonal training director who regularly teaches theclass says, “I love to pick activities for the classthat they haven’t done before and find ways tohelp them to do it.” This positive yetcompetitive approach fosters an environmentwhere people support and encourage eachother but, most importantly, see results!

This class has become so popular that we areadding a 6:00 pm class on Thursday nightsstarting November 15th. The upcoming 4-weeksession is just in time to ramp up your workoutfor the holidays. For more information, visit ourwebsite or call Jonny Slick at ext. 1236.

PARENTS NIGHT OUT

OPEN GYMFriday, November 30th, 6 – 9 pm

Class instructor and personaltrainer, Jonny Slick

Gymnastics has many benefits for youngchildren. Besides the obvious skills such asstrength, flexibility, coordination and balance,enrolling your child in gymnastics helps withmental focus, social skills and fosters a love offitness from an early age that could last alifetime AND it’s fun!

Gymnastics helps children build a range ofmotor and coordination skills, and assists indeveloping a good sense of body awareness. Ayoung gymnast will learn how to use differentparts of her body in different ways. Childrenwho participate in gymnastics also developsocial skills like listening, following directions,taking turns, being quiet, and respecting others.Children also have fun, meet new friends, andlearn independence.

The Youth Sports Department is excited toannounce that we are now offering several newclasses for our youngest members includingTumbling for Toddlers, Little Beginners for girlsages 5-7, Jr. Cheer and Cheer for kids interestedin learning cheerleading, plus a tumbling clinicfor kids ages 7 -12. For complete details andclass times, please see our winter program bookor contact Jean Miller at ext. 1271.

An extended Open Gym that includes an hourin the pool and pizza for kids ages 7 and up.Register at the front desk or call Jean Millerat ext. 1271 for more details.

NEW WATERFITNESS CLASSESDOUBLE DUTYThis 55 minute class is for the shallow and deepwater lovers alike! The entire pool is utilized toimprove cardiovascular fitness, increase muscularstrength, endurance and flexibility with moderateto high intensity moves. This class is structured tokeep you moving at your own individual pace.Incorporating functional movements in the shallowwater, non-impact in the deep water and providingparticipants with transitional depth options, thisclass will really fire up the entire body!Tuesday ................................9:00–9:55am

Wednesday ............................9:00–9:55am

Member Rate ........................................................$17G.V. Rate ..............................................................$32Non-Member Rate ..............................................$48

ROGUE WAVEThis is not a water aerobics class! Rogue Wave is ahigh intensity, high intermediate to advanced waterconditioning class which focuses on cardiovascularand muscular endurance as well as muscularbalance and strength. This class is for you if youwant an excellent cross-training class. Participantsshould be comfortable in all depths of water andcome prepared for a workout in the water and ondeck. Water aerobic shoes recommended.Monday ..................................8:00–9:00am

Member Rate..........................................................$17G.V. Rate ................................................................$32Non-Member Rate ................................................$48

ACTIVTRAX: SO MUCH MORETHAN A FITNESS PLAN

A fitness plan isn't complete without proper nutrition. In fact, some expertssuggest that a balanced diet represents as much as 80% of the battle inlosing weight. ActivTrax's nutrition engine becomes your personal dieticianand makes it easy for you to track your calorie intake and burn to ensure youstay on target toward reaching your goal.

• Goals - You tell us your desired weight and we'll tellyou how to get there. Whether you are trying tolose weight, gain muscle, or both, ActivTrax willcreate a plan that's right for you.

• Preferences - Even the best nutritional plan isuseless if it isn't built around the foods you like toeat. Our easy to use system allows you to recordwhat you're eating and will provide you feedback onthe progress you're making toward reaching yourgoals.

• Activity Level - Knowing your activity level and lifestyle allows ActivTraxto make the appropriate recommendations for you. Whether you're an avidexerciser or live a less active lifestyle, ActivTrax automatically makes thenecessary adjustments to ensure you maintain the appropriate caloriebalance to achieve your goals.

ActivTrax is simple to use and easy to getstarted. To receive a username andpassword, register at the Health &Wellness kiosk to make an appointmentwith one of our ActivTrax coaches. Onceactivated, you can login to the ActivTraxwebsite start tracking your nutrition goals.Do it today and start winning the battle!

Y NEWS • FALL 2012

They say necessity is the mother ofinvention, and this was definitely thecase when a YMCA volunteer namedJoe Sobek invented racquetball in1950. Sobek was a tennis pro,squash and handball player, but inthe 1940s sought to find a way tomake handball less hard on hishands. He and a partner startingplaying handball with paddles and hecalled the game “paddle racquets”. Thegame combined the rules of squash and handball. In 1950,Sobek drew plans for a shorter racket and had 25 prototypesmade which he sold to his fellow members at the Greenwich,Connecticut YMCA. Sobek founded the Paddle RacquetAssociation in 1952, formulated rules for the game anddistributed those rules to YMCAs throughout the country topromote the sport. The game caught on and in 1969, theInternational Racquetball Association was formed. The namewas officially changed and racquetball was born.

Fast forward to 2012 and our racquetball coach, RoyAngleberger, wants to know if you’re ready to get on the court?Roy offers up the following tips to get you motivated:

• Pump up the cardio. There is nothing like being in shape to hitgood shots.

• Work on the perfect ceiling ball. Can you keep it going overand over right down the wall? If you can’t, keep trying untilyou can.

• Do you know what to work on? If you don’t, be sure to ask forhelp. Roy would love to help you!

• Where are you weak and where are you strong? You have toknow yourself before you can improve.

• If you are having fun, that is all that matters!

Ready to play? Sign up for a lesson or league or reserve yourcourt online in just a few minutes. It’s easy! If you have anyquestions about our racquetball program, leagues, or onlinereservation system, visit our racquetball page or contact RoyAngleberger at roya213@comcast.net. See you on the court!

RACQUETBALL: A YMCA INVENTION

Y NEWS • FALL 2012

DATES TOREMEMBERNOV 22 Thanksgiving Day -

Closed

DEC 1 Open House/Toys for

Tots Drop-off

DEC 3 Winter member

registration begins

DEC 7 Winter non-member

registration begins

DEC 15 1st Annual 5k

Santa Run

DEC 24 Christmas Eve -

Closing at 4 pm

DEC 25 Christmas Day -

Closed

DEC 31 New Year’s Eve -

Closing at 4 pm

JAN 1 New Year’s Day -

Open 10am - 2pm

FIRST ANNUAL 5k SANTA RUNSET FOR DECEMBER 15THRUN SANTA RUN! The YMCA of Frederick County is excited to announce that we willbe hosting our first annual Christmas-themed 5K on Saturday, December 15th! TheSanta Run is a festive, family-oriented event for all ages. Dress up in your mostfestive Christmas outfit and bring the family out for a morning of fun.

The race will begin and end at Monocacy Village Park at 409 Delaware Road (off ofEast Street) in Frederick. Race begins at 8am, rain, snow or shine! Register byDecember 1st to get the early bird registration price, plus the first 300 registrantswill receive a free fleece beanie. Prizes will be awarded for the best costume, bestdecorated beanie and the best decorated stroller. There will also be awards for 1stthrough 3rd place overall and in each age group. All proceeds will benefit the YMCA ofFrederick County. See our website for complete details or contact Maria Rubeling atmrubeling@frederickymca.org with questions. Register online at www.active.com.

ZUMBA YOUR WAYTO HAPPINESS

We’ve all heard of the positive benefitsof yoga, but that isn’t the only type ofexercise that encourages a positiveattitude. According to the AmericanCancer Society, Zumba dance “iseffective in improving self-esteem andreducing stress” and can be practicedfor therapeutic purposes. This isbecause dancing releases feel-good

hormones within the body. These hormones, known as endorphins,overwhelm negative emotions and anxiety-riddled thoughts, and encouragethe feelings of joy and happiness to take center stage.

Susan Krauss Whitboune, Ph.D. writes, “The benefits of dance therapy as apsychotherapeutic intervention are well-established. The American DanceTherapy Association (ADTA), founded in 1966, is a professionalorganization dedicated to the profession of dance and movement therapy.Dance/movement therapy uses movement to “further the emotional,cognitive, physical and social integration of the individual,” as stated on theADTA website. Through movement, dance therapy can helpindividuals with a wide range of psychological disordersachieve greater self-expression. Aerobic activity canalso benefit mental health, as shown by tests of itsvalue as an alternative approach to medication intreating depression.”*

You wouldn’t think that something as simple as dancingaround a room with a bunch of strangers could lead tohappiness, but for one Y member, it changed her life. Inaddition to losing more than 50 lbs., she was able tomake many positive lifestyle changes. You can read hercomplete story in the Y Blog section of our website.

So, there’s no denying it. Zumba is good for you –mentally, emotionally and physically – but mostimportantly, it’s FUN! At the Y, we offer Zumba, Zumba Tone, Aqua Zumba and Zumbatomic for kids.Try a class today.

*Source: http://www.psychologytoday.com/blog/fulfillment-any-age/201202/five-steps-great-workout

Y NEWS • FALL 2012

The Green Valley Branch is excited to let members know that weare now open longer! We are now open Monday - Thursday from5:30am-9:00pm, Fridays from 5:30am-8:00pm, Saturdays from7:00am-5:00pm and Sundays from 10:00am-2:00pm. Come andjoin us! We have plenty of cardio equipment that includetreadmills, elliptical trainers and recumbent bikes. Our facilityalso has Cybex training pieces, a free weight and core trainingareas. Our branch also offers free babysitting to members duringselect times of the day. If you are a YMCA of Frederick member,then you are also a member of the Green Valley Y in theUrbana/Monrovia area. We are a convenient stop betweenMontgomery and the south end of Frederick County. Check usout!

In addition, we are very pleased to announce that the GreenValley YMCA will moving spaces in the near future! We will still belocated in the Green Valley Shopping Center in Monrovia. Our newlocation will offer more space for our patrons to use equipment

as well as allow us to add a few additional state of the artpieces. The move allows us to offer more space for the freeweight training area, create a formal babysitting space for ouryoungest members to enjoy, and allows us easier access to ournew Fitness Floor where we will beoffering a number of new programsfor all age levels! A floor plan willbe available soon for viewing atthe branch. We are expecting agrand opening in the new year.Stay tuned!

For more information, please contact Christine Rachel,Membership Coordinator at crachel@ frederickymca.org or Jennie Coppit, Branch Directorat jcoppit@ frederickymca.org.

NEWS FROM GREEN VALLEY

CLASSES JUST FOR kIDSAT GREEN VALLEY

ACTIVTRAX COMESTO GREEN VALLEY

NEW FITNESSPROGRAMS

The Green Valley YMCA will be offering Tiny Tots fitness classes such asPeanuts and Parents and Kinder Kids beginning in the Winter session. Forprogram descriptions, you can reference the Tiny Tots Fitness section of theProgram Book or contact Christine Rachel at crachel@frederickymca.org formore information. The Green Valley branch will also be offering a middleschool fitness program on Tuesday and Thursday from 4:30-5:30pm. Thisprogram is FREE to members and includes formal instruction on how to usefitness equipment and how to lead healthy lives while building camaraderie.Course descriptions will be posted soon under the Green Valley section of theour website.

In an effort to support the home school communitywith fitness activities, the Green Valley branch will also be offering a physical education programbeginning with the Winter session that will usegames and fitness equipment. Please contact ourcoach, Casey Ross, at cross@frederickymca.org for more information.

And let’s not forget about Spring Sports! Justbecause it is only Fall doesn’t mean that many ofyou aren’t planning ahead for the days when youcan get your little ones up and out of the house!Green Valley YMCA will be offering youth soccerand multi-sports program in spring. Stay tuned for more details!

Beginning in November, the Green Valley will beoffering a number of new fitness classes to itsmembers for free and to community members fora small fee. Classes include R.I.P.P.E.D., BodyPump, Pilates, Pilates w/Weights, Yoga, Zumba,Circuit Training, Boot Camp, and Kettlebells. Spinclasses will be added in the near future. Pleasecall the Green Valley branch at 301-607-6900for more information. You can stop by the branchto register or register online. All classes requireregistration to insure we have enoughparticipants to run the class. Don’t wait, registertoday!

The Green Valley YMCA is excited to join theFrederick branch to also offer you ACTIVTRAX!All members have free access to this tool.ActivTrax creates customized workouts aroundyour goals, strength and fitness experience. Itprovides you a new workout each time you log inthat tells you exactly what activities to perform.You can also tap into ActivTrax’s online weightmanagement tool for help to keep your diet ontrack whether you are trying to lose or gainweight. For more information, please contactCasey Ross at cross@frederickymca.org. He willbe happy to share detailed information about theprogram or to arrange to enter you into theActivTrax program.

GREEN VALLEY YMCA11791 Fingerboard RoadMonrovia, MD 21770301-607-6900

GREEN VALLEY

HOURS OF OPERATION

Mon–Thurs 5:30am–9:00pmFriday 5:30am–8:00pmSaturday 7:00am–5:00pmSunday 10:00am–S:00pm