STERLING-ROCK FALLS FAMILY YMCA - dixonymca.orgdixonymca.org/wp-content/uploads/2015/11/Winter_2016.pdf · Contact your Sterling-Rock Falls Family YMCA or Dixon Family YMCA for additional

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STERLING-ROCK FALLS FAMILY YMCA2505 YMCA Way

Sterling IL 61081

815.535.9622

FACILITY HOURS

Mon-Thu 5 am-9 pm

Friday 5 am-7 pm

Saturday 7 am-5 pm

Sunday* 12 pm-5 pm

*Closed Sundays Memorial Day-Labor Day View pool & gym hours at: www.srfymca.org

DIXON FAMILY YMCA110 N Galena Avenue

Dixon IL 61021

815.288.9622

FACILITY HOURS

Mon-Thu 5 am-9 pm

Friday 5 am-8 pm

Saturday 6 am-5 pm

Sunday* 10 am-3 pm *Memorial Day - Sept 30th

Sunday** 10 am-5 pm **Oct 1st - Memorial Day View pool & gym hours at: www.dixonymca.org

TABLE OF CONTENTS

Camp Benson 4

Personal Training 5

Land Wellness 6-7

Youth & Teen Programs 8-9

Swim Lessons 10-11

Water Wellness 12

Adult & Teen Programs 13

Child Watch 14-15

Special Events 16

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DATES Adventure Camp 1: June 19-25Adventure Camp 2: June 26- July 2Adventure Camp 3: July 3-9Adventure Camp 4: July 10-16TEEN Week: July 17-23MEGA Week: June 19-July 2

Explorer Camp A: June 26-29Explorer Camp B: June 29-July 2Explorer Camp C: July 3-6 Explorer Camp D: July 6-9

REGISTER AT YMCACAMPBENSON.ORG

ADVENTURE AWAITS YMCA Camp Benson Summer Camp 2016

STERLING-ROCK FALLS

AND DIXON Y MEMBERS

RECEIVE 20% OFF!

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Education. Motivation. Inspiration. If you’re not working out the way you would like, it’s a weight on your mind. Maybe it’s just hard to make the time to work out. Perhaps it seems boring, or painful. Or maybe you don’t really know what you should or could be doing to improve your strength, health or fitness level. We can help with that.

Personal training, either individually or within a small group of two or three, can help you make the most of your time at the Y. Our wellness coaches are certified personal trainers who are up-to-date on the most effective and efficient exercise strategies; and they’ll keep you accountable in the times when life gets in the way of exercise.

At the Y, you can opt for one-on-one training, or you can train with a friend or two. Either way we make it easy to experience the advantages of training with your own coach.

Contact your Sterling-Rock Falls Family YMCA or Dixon Family YMCA for additional information or to register.

1 Hour Sessions ½ Hour Sessions 8 Sessions $220 8 Sessions $140 12 Sessions $300 12 Sessions $180

Group 1 Hour Sessions Group ½ Hour Sessions 8 Sessions $180 8 Sessions $100 12 Sessions $240 12 Sessions $120

CERTIFIED PERSONAL TRAINING

WELLNESS COACHINGSterling-Rock Falls Family YMCA Classes

TURKEY 2 TREE Back by popular demand! With over 142 participants in 2014 T2T helped individuals lose over 218 pounds during the 5 week program from Thanksgiving to Christmas. The average person can gain up to 5 pounds from Thanksgiving to Christmas, and we want to make sure that doesn’t happen this holiday season. This holiday health challenge isn’t a weight loss challenge, it is a weight maintenance challenge. Even better, you will have a chance to win prizes from the Y and other local businesses just by weighing in, attending workouts, keeping a food and exercise log, maintaining and even losing weight this holiday season. Registration includes free weekly weigh ins, fitness classes, use of the YMCA, weekly synergy fitness classes, a food and exercise log book and a water bottle all designed to help you from Turkey to Tree! Limited to 100 participants. Dates: Nov 16-Dec 18 (Register by 11/13) Fee: FREE for Members, a $275 value! $25 for Non Member

COMMIT TO BE FIT (Members Only!) Designed to lead you to a more active, healthier lifestyle providing you with guidance, motivation and structure in order to stick with a fitness routine. You’ll meet with the Y Wellness Staff 4 times during the 12 week program for weigh ins, measurements and to attend structured fitness classes. You can also win sessions to train with a Certified Personal Trainer. Achieve your wellness goals at NO ADDITIONAL COST. Registration deadline is December 31. Limited to 100 participants.

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LAND WELLNESSGroup Exercise

ABTASTIC: Total core!! Rock those abs into shape with great core combinations. There is more than one way to obtain a ripped mid-section, strong back and healthy overall body.

*ACTIVE MOTION: Our brand new power-core program is sure to give definition to abdominal muscles, increase core strength, and improve muscle balance. This class uses a unique bar that is filled with internal rolling weights that roll in the direction of the bar’s movement thus creating more work for the stabilizers. Great for all levels and a class that will show improvement with each week!

AEROTONE: This early morning class lets you combine cardio work with toning. Changing up your daily routine keeps the body awake and stimulated – come on in and wake up with Dee Dee!

BODY SCULPTING: Strength Training using weights, bands, tubes and balls. A great combo with any cardio routine.

CARDIO MIX: This class is perfect for anyone starting a fitness routine and our active older adults. Functional toning and cardio movements make this a well rounded program. Don’t be fooled - low impact is not less invigorating!!

*GENTLE YOGA: Relieve daily stress, relax and become one with your inter being. Move through yoga movements to create a long, lean, strong body. Chairs, straps, and blocks available for all levels to reach their full potential.

LATE NIGHT MIXER: This class gives you another time to get your workout in! Adopting various high energy workouts to achieve body changing results. The variety of work will make no 2 classes the same!

LUNCH CRUNCH: Need something to go with your lunch? Earn a strong set of abdominals and a healthy back with this lunch time ab class. Add some “crunch” to your lunch!!

POWER PUMP: Change up your weight lifting routine and sculpt your way to a new you. Class uses bars with interchangeable weights to suite each participant. High energy music keeps you focused and determined!

*REBOUND: Ignite your cardio level with this high energy class. Participants use mini trampolines and are able to pick up weights for added intensity.

MANIA 45: Our instructors version of P90x and Insanity with a twist. Step up to the challenge, be motivated and create a better you!!

SCULPT EXPRESS: All the benefits of our traditional toning class now squeezed into a 1/2 hour. Create toned muscles and a healthy body in no time!

SILVER SNEAKERS: Our specialty program for the young at heart. Slow paced movement joined with the use of tubes, light balls and hand weights. Chairs are used helping to make this class great for any level.

*SPINNING: Jump on a bike and follow others over hills, into valleys, through rough fields - wherever your imagination takes you. Intense instructors push you to achieve your fitness goals.

STEP AEROBICS: Choreographed Step Aerobics is for everyone! Easy to follow cues and fun patterns make this an easy and exciting way to exercise. All levels are welcome!

STRETCH THERAPY: Don’t forget to stretch! Join us as we work head to toe and stretch each muscle group. Relax your mind and let the body relax too!

STUDIO KICKBOXING: Energize your mind and challenge your body with this workout. Kick boxing moves are choreographed for a challenging intense workout. Kick and punch your way to a better you!!

*YOGA: Taking your yoga up a bit! Continuing on the path to reach your full potential, this class will take you beyond Gentle Yoga and keep you challenged. Relieve daily stress, relax and become one with yourself.

*ZUMBA TONING: Latin inspired music gets the body in motion for your Dance Party. Now add weights to take your workout to another level!

*DENOTES PREMIUM CLASS AND IS SUBJECT TO FEE.

DIXON FAMILY YMCA Sessions: Jan 4- Feb 20 and Feb 22-Apr 9 Changing your fitness program regularly is a great way to keep your body stimulated. If you constantly do the same exercises over and over again without changing the moves, your body will eventually adapt to the external stimulus resulting in a bored you and bored body. ~Jesseny Rojas

WATCH FOR A FULL SCHEDULE OF CLASS TIMES AND DAYS IN DECEMBER

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PIYO PiYo is a fun, challenging class fusing Pilates and Yoga. You will burn

calories, tone muscles, and work on balance and stretch! With every PiYo

session, you can burn excess fat and sculpt and define your whole body.

CORE

CORE is a 30 minute focus on your foundation class. Create stability

from the core, the middle of your body, the basis of all movement, then

layer on mobility, strength, and power. Move like never before, beginning

from the core, and reach farther than you thought possible.

KICK BOXING

Kickboxing will you get you off the couch, out of your office, and into

an exhilarating total body workout where a fusion of martial arts meets

chart topping music. Lace up and be prepared to kick fat cells in the gut,

knockout stress, and gain strength, heart-lung function, and flexibility!

POWER PUMP Power Pump is a barbell workout that incorporates functional orthopedic

strength training. Every movement plane is attacked using weights and

body weight. Featuring safe motivating exercises, and great music to

create a thrilling group fitness atmosphere.

ZUMBA®A Latin, dance-inspired aerobic workout for total body fitness. The

routines feature aerobic/fitness interval training with a combination of

fast and slow rhythms that tone and sculpt the body.

BODY SCULPT & CORE CONDITIONINGThe intense workout focuses on muscle toning and core conditioning

with the use of bars, weights, balls and bands to give you strength and

helps to sculpt your body.

SILVERSNEAKERS® and SIT & FIT Designed for our senior population! Exercises help with strength,

flexibility, muscular endurance, balance, coordination, and agility. A chair

is provided if needed. Free for members, non-members $16 monthly

MORNING MIXERThis class includes step aerobics, low impact aerobics, core work,

weights, bands, and body bars! A different class every time. This class is

for everyone so come mix up your workout with us!

POUND ROCKOUT WORKOUT POUND is a full-body cardio jam session with constant simulated

drumming. The workout fuses cardio, Pilates, and isometric movements

while you strengthen and sculpt infrequently used muscles, and drum

your way to a leaner, slimmer physique – all while rocking out to your

favorite music!

STERLING-ROCK FALLS FAMILY YMCA (STARTS NOVEMBER 15TH)

MONDAY/WEDNESDAY 5:45-6:30 AM (Mon. Only) Kick Boxing Andrea Vondra 7:00-7:45 AM PiYo Anna Wells 8:00-9:00 AM Silver Sneakers Kathy/TBD 9:00-10:00 AM Morning Mixer Kathy /TBD 10:15-11:15 AM Silver Sneakers Kathy /TBD 12:15-12:45 PM NEWLunch Crunch Emily Dobesh 4:15-5:00 PM Zumba Connie Glenn 5:15-6:15 PM Power Pump Jessica Shore 6:30-7:15 PM Pound Rockout Molly Pashon

TUESDAY/THURSDAY 5:45-6:45 AM Get Fit Elaine Hand 9:00-10:00 AM Body Sculpt & Core Kay Wallin 5:15-5:45 PM CORE Jessica Shore 6:00-6:45 PM NEW! BollyX Ganesa Novak 7:00-7:45 PM Kick Boxing Andrea Vondra

FRIDAY 8:00-9:00 AM Sit & Fit Kathy/TBA 9:00-10:00 AM Morning Mixer Kathy/TBA 10:15-11:15 AM Sit & Fit Kathy/TBA

SATURDAY8:00-8:40 AM NEW! Total Body HIIT Emily Dobesh

NEW! TOTAL BODY HIIT Blast off calories with HIIT, high intensity interval training. Using the

Tabata styled HIIT method, we’ve made a class that will keep you moving

and shedding those calories even after the workout ends. Bend, squat,

push and pull your body to work your arms, legs, core and glutes.

NEW! BOLLYX This Bollywood-inspired dance-fitness program combines dynamic

choreography with the hottest music. Its 45-minute cardio workout

cycles between higher and lower-intensity dance sequences to get you

moving, sweating, and motivated all at the same time.

NEW! LUNCH CRUNCH

Conveniently placed during the lunch break, this class is designed to be

a low impact total body toning class. You will work on your core, arms,

and legs. Stop on by and see what you can accomplish in 30 minutes.

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COED T-BALL (4-6YRS) In Partnership with Al Morrison. We offer an instructional T-Ball program for kids ages 4-6 that emphasizes fundamental skills such as throwing, catching, hitting and base running. The program is an opportunity for kids to begin or continue their growth and skill development in the game of baseball.Register Jan 2-Mar 31. Must be 4 years old by 12/31/15 Dates: May 28-June 25 Games during the week & Saturday Mornings Fee: Member $35, Non-Member $40

SPRING SOCCER (4-14YRS) We help kids become better players and better people. Our youth soccer program is progressive with multiple age levels. We make sure that every child gets to play and that games are safe, fair and most of all fun. Teams divided by age level U5, U6, U8, U10, U12, and U14. Registration is Jan 2-Mar 1. U10-U14 teams end with a 2 week tournament. Must be 4 by 12/31/15. Volunteer coaches are needed. Dates: Games April -May

Fees: U5-U8 U10-U14 Y Member $45 $55 Non-Member $50 $60 (In Park district) Non-Member $75 $85 (Out of Park District)

New: U5-U7 Skills Clinic (Limited to 10 participants) Date: March 1-Hour each night Location & Time: TBA Fee: Members $40, Non-Member $45

YOUTH AND TEEN PROGRAMSSports, Swim Team, and Family Programs

DIXON FAMILY YMCA

COED VOLLEYBALL (4TH -8TH GRADE) Boys and girls will learn the basic skills and rules of volleyball. Practice will be on Mondays and games on Wednesdays at the Y. Registration is November 1-January 17th Dates: February 1-March 16th Time: Monday& Wednesday 5:30-7:30 PM Fee: Members $45, Non-Members $65

COED BIDDY BALL (4 YEARS-2ND GRADE) Boys and girls are given the chance to show their skills. Practice dribbling, passing and shooting as well as sportsmanship and teamwork while having tons of fun. Must be 4 by 12/31/2015. Teams will be divided as pre-K/ K and 1st/2nd. Games will be at YMCA or Reagan Middle School. Registration is November 1-January 17. *Fee increases by $10 and child is placed on waiting list after Jan. 17. Volunteer coaches needed. Dates: Games on Saturday Starting in February Fee: Members $35, Non-Members $50

WINTER SOCCER CLINIC (Ages 7+) Participants will enhance their soccer skills as well as keep their skill level up during the off season. Space is limited to 10 participants per session. Must be 7 years old by 7/31/15. Registration Nov 1— Dec 30 Fee: Member $70, Non-Member $75 Dates: January 4– February 26, 2016 Age Groups: U8-U9, U10-U12 Location & Time: TBA

KC FREE THROW CHALLENGE The Knights of Columbus and the Y are partnering for the Free Throw challenge for boys and girls ages 9-14 at St. Mary’s School in Dixon. Compete in your age division for a chance to proceed to district, state competitions. All participants must have a copy of their birth certificate. Register at www.kofc690.com or call Jonathon Smith 815 994-1977 Dates: Jan. 10th Time: 11:30am Registration -Challenge begins at 12 pm Fee: FREE to Ages 9-14

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STERLING-ROCK FALLS FAMILY YMCA

AMERICAN RED CROSS BABYSITTING (Ages 11-15) This course prepares you to become a great babysitter and shows parents that you take responsibility seriously. You’ll learn practical skills and gain confidence through video presentations, hands on activities and classroom discussions. Please bring baby doll, notebook, snacks & lunch. Course includes an ARC babysitting certification. Date: Mon, Jan 18th 9:00 – 5:00 PM Fee: $50

BOYS AND GIRLS BASKETBALL (Ages 4 to 6th grade) This is a progressive program where every child plays and games are safe, fair and fun. Boys and girls will be together in the Pre-K/K level and split if enough in the 1st/2nd grade otherwise they will be together. At the 3rd/6th grade level they will be divided in boys and girls. At each level will learn the basic skills of basketball and develop and understanding of the game. Volunteer coaches are needed; meeting will be held on Jan. 14th at 7 pm. Practices will be the week of Jan. 18th and games will be held on Saturday beginning Jan. 23rd. Date: Jan. 23- March 5 (Register by Jan 10) Fee: $45 members/ $67 for non-members Late Fee: $10 will be included after Jan. 10th

YOUTH CHEERLEADING (Ages 5-8) Learn the fundamentals of cheerleading while having fun. Cheerleaders will cheer at the YMCA basketball games on Saturday mornings. Practice will be on Wednesday night at 5:30pm and cheering will be on Saturday at 10am. It will be led by Kaitlyn Brown. The practice will begin the week of Jan. 18th and will continue until March 5th. A nice cheerleading shirt will be included in the fee. Dates: Jan. 23rd – March 5th, 2016 Fee: $45 members / $67 for non-members Late fee: $10 late after Jan. 10th.

INDOOR SOCCER Divisions: PreK/K, 1st/2nd, 3rd/4th , 5th/6th Children exercise learn skills, proper footwork, and how to play as a team. All levels will be co-ed. Volunteer coaches are needed meeting will be held on March 10th at 7 pm. Practices will be once a week beginning the week of March 19th. Games will be on Saturdays beginning March 19th. Dates: March 19th – May 7th (Register by March 6th) Fee: Members $45, Non-members $67 Late Fee: $10 will be included after March 6th

3RD ANNUAL YOUTH MARCH MADNESS 3 ON 3 TOURNAMENT (Grades 1st- 6th ) Let’s have our own March Madness basketball tournament! Groups will be (1st/2nd, 3rd/4th, 5th/6th . Games will start at 9 am and run as long as needed. Each team will be guaranteed at least 2 games. Levels will be co-ed. Games will be played to 20 points or 20 minutes whichever comes first. Teams will be made up of 4 players. Awards will be given for the winners. Date: Sunday, March 13th (Register By March 6th) Fee: $60 a team

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POLLIWOG (Ages 6 and Up): School age beginner Beginner level for those who have no experience in the water or are very uncomfortable in the water. Includes water skills, floating, kicking and learning about being safe around water. Date: Tues: 4:40-5:25 pm Thurs. 4:40-5:25 pm Sat. 9:45-10:30 am

GUPPY: (Ages 6 and up) School age Intermediate For children able to swim at least 20 feet without a floatation device; they will learn to swim the backstroke, elementary backstroke, side stroke and learn the proper breathing techniques for the front crawl. Date: Tues. 4:40-5:25 pm Thurs. 4:40-5:25 pm Sat. 9:45-10:30 am

MINNOW/FISH/FLYING FISH (Ages 6 and up): School aged Advanced An advanced class that will build participant’s endurance and perfect their strokes and turns. Emphasis on safety around the water continues and evolves to an introduction of basic survival skills. Date: Tues. 4:40-5:25 pm Thur. 4:40-5:25 pm Sat. 9:45-10:30 am

GYM AND SWIM: (Ages 3-5) This class is intended to teach basic tumbling skills, build strength, flexibility and coordination with 30 minutes in the gym. Instructor will escort participants to the pool for a 45 minute swim lessons. Bring children to the gym dressed in swimsuit under t-shirt and bring a towel.Date: Mon 9:30-10:00 (gym) 10:05-10:50 (Pool) Thurs. 9:30-10:00 (gym) 10:05-10:50 (Pool) Fee: Members $49, Program Participants $69

HOME SCHOOL GYM/SWIM: (Ages 5-10) This is a great opportunity to meet PE credits required by the state. Begins with 30 minutes in the gym learning the fundamentals of different sports, and learning about fitness, followed by a 45 minute swim lesson. Date: Thurs. 2:05-2:35pm (gym) & 2:45- 3:30pm (pool) Fee: Members $49, Program Participants $69

PRIVATE LESSONS A lesson designed specifically for you. Great for triathletes or swim team participants looking to increase speed, those fearful of the water or adults who are unable to swim independently. It’s never too late to learn a skill you can use for a lifetime. Interested individuals should fill out the required form at the front desk and an aquatic staff member will contact you to schedule 4, half hour lessons. Fee: Members $60, Program Participants $90

DIXON FAMILY YMCA

The YMCA offers swim lessons for all ages and abilities. Classes are held once a week for 6 weeks. Skill levels are defined below, please use these to determine which class your child should be in. Current participants will be notified at the end of the session which level they should register for. If you have any questions regarding the correct placement please contact the aquatic department at the YMCA.

Swim Lesson Sessions: Jan 4- Feb 20 Feb 22-Apr 9 Fee: Members $42, Program Members $62

PARENT CHILD (6months-36 months) The goal of this class is to make the child comfortable in the water. A parent accompanies child in the water and works with the instructor on basic skills and water safety taught through fun songs and games Skills are introduced at the child’s developmental level and build as the child progresses. Date: Wednesday 10:00-10:30 am Saturday 11:30-12:00 pm Cost: Members $31.50, Program Members $51.50

PIKE (Ages 3-5) Beginner level Instructors will help children adjust to the water and develop independent swim movement. Classes include introduction to basic swim strokes, kicking skills, floating and pool safety. This class will wear the bubble belts at all times. Date: Tues. 3:45- 4:30 pm Thurs. 3:45 -4:30 pm Sat. 9:00- 9:45 am OR 10:40-11:25 am

EEL (Ages 3-5) Preschool Intermediate For children who are comfortable in the water and able to swim five feet with faces in the water and no floatation device. Children are taught to float, kick and perform progressive arm movements across the pool. This level will wear bubble belts but also perform skills without. Date: Tues: 3:45-4:30 pm Thurs. 3:45- 4:30 pm Sat. 9:00-9:45 am OR 10:40-11:25 am

RAY/STARFISH (Ages 3-5) Preschool Advanced Participants may wear 1 bubble or no bubbles. Review and improve stroke skills on front, back, and side, build endurance, learn treading and other safety skills. Date: Tues: 3:45- 4:30 pm Thurs. 3:45- 4:30 pm Sat. 10:40-11:25 am

SWIM LESSONS

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STERLING-ROCK FALLS FAMILY YMCA

NATIONAL YMCA SWIM PROGRAM

The Y offers swim lessons for all ages and abilities. Look at the

skill levels below or call Aquatic and Youth Sports Director,

Deb Mortonson, to answer a few questions in order to place them

in the correct class. Swim placement required if you have not

taken YMCA lesson in the last year. 1x a week for six weeks.

Dates: Jan. 11- Feb. 20

Feb. 22- April 2

April 4 – May 14th

Fee: Members $38, Non-Members $57

PARENT-CHILD (6-36 Months) Parent accompanies the child in the water. Skills are introduced at the child’s development level and build as the child progresses. Basic water skills are taught through fun songs and games. Tues 10:00-10:30 am Tues 5:30-6:00 pm

PIKE (AGES 3-5): Preschool Beginner Children adjust to the water and develop independent movement. Includes basic stroke and kicking skills, floating, and pool safety. Tues 5:00-5:30 pm Thur 5:00-5:30 pm Sat. 9:00-9:30 am

EEL (AGES 3-5): Preschool Intermediate For children who are comfortable in the water and able to swim five feet with faces in the water and no floatation device. Children are taught to float, kick, and perform progressive arm movements across the pool. Tues 5:00-5:30 pm Thur 5:00-5:30 pm Sat. 9:00-9:30 am

RAY/STARFISH (AGES 3-5): Preschool Advanced Reviews and improves stroke skills on front, back and side, builds endurance, teaches treading water skills. Tue 5:30- 6:00 pm

Thu 5:30- 6:00 pm

POLLIWOG (AGES 6+): School Aged Beginner Beginner level for those uncomfortable or inexperienced in the water. Includes water skills such as gliding with face in water, floating and kicking. Tue 6:00-6:30 pm Thur 6:00-6:30 pm Sat. 9:30-10:00 am

GUPPY (Ages 6+): School Aged Intermediate For children able to swim 20 feet without a flotation device. Includes swimming on front, back and side and taking a breath while swimming. Tue 6:00-6:30 pm Thur 6:00-6:30 pm Sat. 10:00-10:30 am

MINNOW/FISH/FLYING FISH (AGES 6+): School Aged Advanced Advanced class to build endurance, perfect strokes and turns, and learn survival skills. Minnow : Tues. 6:30-7:00 pm Thurs. 6:30-7:00 pm Fish & Up: Tues. 6:30-7:00 pm Thurs. 6:30-7:00 pm

TEEN/ADULT (Ages 12 and up) Teens and adults can increase comfort around water, learn to swim, or improve current ability. Tues: 7:00- 7:30 pm

HOME SCHOOL Lessons geared toward home school families. Each 30 minute lesson incorporates skill and stroke development, pool and personal safety and basic rescue skills. Students learn through guided discovery, fun games, repetition and practice. Class meets state PE requirement. Thurs: 2:00-2:30 pm

PRIVATE LESSONS (AGES 3-ADULT) Four 1/2 hour, one-on-one swim lesson with a certified swim instructor. This is ideal for anyone who is fearful of the water, or if your child learns better in this type of environment. Fee: Members $60, Non-Members $90

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STERLING-ROCK FALLS FAMILY YMCA

JOYFUL JOINTS This class is designed for people who either have arthritis or who need a low impact class. In this class the pace is slower and the movements are designed to take various body muscles through their full range of motion. Workout with instructors Tiffany Potts (T/Th), and Monica Osterhaus (M/W/F). Days: Mon- Fri 8:00 – 9:00 am Fee: Free for members

SILVER SWIMMERS A class specially focused for the active older adults. All levels, abilities are welcomed with instructor Kathy Collinson. Day: Tues & Thurs 9:00 – 9:45 am Fee: Free for members

LET’S MAKE WAVES A challenging and fun 60 minute non-stop well rounded advanced workout in the water with instructor Allison Hoehn. Days: Mon, Wed, Fri 9:00 – 10:00 am Fee: Free for members

H2O HI/LO AEROBICS Using natural resistance of the water allows for an effective cardio workout that can strengthen, tone your muscles and increase flexibility with instructor Leanne Schumacher. Class is mostly in deep water. Days: Mon, Wed 6:00 - 7:00 pm Fee: Free for members

Minimum size for all water wellness classes at both facilities is 4 participants.

DIXON FAMILY YMCA

JAN 4- FEB 20 FEB 22-APR 9

DEEP WATER FITNESS Experience a low impact workout, utilizing the resistance of the water. Great if you’ve had knee surgery. Dates: Mon, Wed, Fri 8-8:55 AM or 9-9:55 AM Tues, Thurs 7-7:55 AM or 8-8:55 AM Fee: Member $21 (2X/week), $31.50 (3X/week) Program Member $41 (2X/week), $51 (3X/week) SHALLOW WATER FITNESS A water fitness class that is adaptable to all levels of fitness. Each class includes a cardiovascular workout, movements to improve muscle tone, increases flexibility and circulation. Dates: Mon/Wed/Fri 8:00-8:55 or 9:00-9:55 Fee: Member $41 (3X/week), Program Member $51 (3X/week) AQUA ZUMBA Incorporating dance and fitness moves in the water exercise will feel like pool party. You’ll increase cardio stamina, muscle strength, and weight loss as the water makes movements low impact, creating less stress. Dates: Tue/Thur 9:00-9:45 AM Fee (2X/Week): Member $21, Program Member $41

WATER WELLNESSGroup Water Exercise

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ADULT AND TEEN PROGRAMS

STERLING-ROCK FALLS FAMILY YMCA

NEW! PICKLE BALL (Ages 21+) If you are looking for a sport to play that provides a great workout plus social time, try pickle ball! It’s fun, good exercise and easy to learn. Pickle ball is a racket sport that combines the elements of badminton, tennis and table tennis. It is one of the fastest growing sports in the country. Come and join the fun! Date: Mon-Fri 9-12pm on half of the gym. Fee: FREE for members, $8 a day for non-members

AMERICAN RED CROSS LIFEGUARDING Looking for employment opportunities? Get lifeguard certified! The American Red Cross lifeguarding course is designed to teach all the necessary skills to be a successful lifeguard. Learn the various rescue skills, Professional CPR/AED and First Aid, and how to handle emergencies. Upon completion of the course you will receive two year certifications in First Aid, Lifeguarding and Professional CPR. When you register you will get an outline of what will be covered each day. Dates and time to be announced, check with front desk. Dates: Dec. 7-20 Location: Sterling-Rock Falls YMCA Fee: Members $180, Non-Members $270 Partial reimbursement available for those employed by the Y TURKEY 2 TREE Back by popular demand. With over 142 participants in 2014 T2T helped individuals lose over 218 pounds during the 5 week program from Thanksgiving to Christmas. The average person can gain up to 5 pounds from Thanksgiving to Christmas, and we want to make sure that doesn’t happen this holiday season. This holiday health challenge isn’t a weight loss challenge, it is a weight maintenance challenge. Even better, you will have a chance to win prizes from the Y and other local businesses just by weighing in, attending workouts, keeping a food and exercise log, maintaining and even losing weight this holiday season. Registration includes free weekly weigh ins, fitness classes, use of the YMCA, weekly synergy fitness classes, a food and exercise log book and a water bottle all designed to help you from Turkey to Tree! Limited to 100 participants. Dates: Nov 16-Dec 18 (Register by 11/13) Fee: FREE for Members, a $275 value! $25 for Non Member

COMMIT TO BE FIT (Members Only!) Designed to lead you to a more active healthier lifestyle providing you with guidance, motivation and structure in order to stick with a fitness routine. You’ll meet with the Y Wellness Staff 4 times during the 12 week program for a weigh ins, measurements and to attend structured fitness classes. You can also win sessions to train with a Certified Personal Trainer. Achieve your wellness goals at NO ADDITIONAL COST. Registration deadline is December 31. Limited to 100 participants.

AMERICAN RED CROSS BABYSITTING (Ages 11-15) This course prepares you to become a great babysitter and shows parents that you take responsibility seriously. You’ll learn practical skills and confidence through video presentations, hands on activities and classroom discussions. Please bring baby doll, notebook, snacks & lunch. Course include an ARC babysitting certification. Date: Monday, Jan. 18, 9:00 – 5:00 pm Fee: $50

TEEN/ADULT SWIM LESSONS (Ages 12 and up) Teens and adults can increase comfort around water, learn to swim, or improve current ability. Tues: 7:00- 7:30 pm

PRIVATE SWIM LESSONS (AGES 3-ADULT) Four 1/2 hour, one-on-one swim lesson with a certified swim instructor. This is ideal for anyone who is fearful of the water, or if your child learns better in this type of environment. Fee: Members $60, Non-Members $90

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DIXON FAMILY YMCA

LOVETT CHILD DEVELOPMENT CENTER (Ages 2-Pre-K) Work with ease knowing your child is enjoying a day filled with games, play, art, music and stories with friends they will have for a lifetime. Our licensed child care program follows all DCFS standards and provides your child with a unique experience that will prepare them for their future school days. Please call with questions or to arrange a visit. Special Requirements: Physical, shot record, copy of birth certificate and completed registration forms must be submitted prior to beginning. Child must be potty trained. Children accepted on a first come first serve basis based on class ratios. Session: Year round Days: M-F 6:00 AM- 6:00 PM Weekly Rates Y Member Program Member Full-time (4-5 days/week) $112.00 $125.00 Part-time (1-3 days/week) $84.25 $92.00 Half Day (Enrolled in Y-tots) $55.00 $68.00

CHRISTMAS BREAK CAMP Schedule of activities TBD Dates: 12/21- Creating DIY gifts and swimming in PM 12/22- Museum of Science and Industry 12/23- Mr. Steve AM & Swimming with Santa 12/28- “Let’s Relax”, Movie and PJ Day 12/29- Looking ahead to 2016 12/30- Ice Skating Carlson Ice Arena Time: 6:00 AM-6:00 PM Fees: Y Member $29, Program Member $60 per day

CHILD WATCHChild Care and Preschool

CHILDREN’S OLD FASHIONED HANDMADE CHRISTMAS A chance for your child to make special Christmas gifts for those they love. Each child will choose three gifts to make and wrap teaching them it’s not the gift that cost the most that usually means the most. Participants will also enjoy some Christmas goodies, hot chocolate and a Christmas film. Registration by December 15 appreciated. Date: December 21 Time: 9:00 AM-12:00 PM Fee: $8 per child

CHRISTMAS BREAK TRIP Have a few last minute holiday things to do? Let your kids, grades K-8, join us on a trip to Chicago’s Museum of Science and Industry to see the Christmas Around the World Display. Children must bring a sack lunch. Registration by Dec. 13 appreciated. Day/Time: Dec 22, 8:30-5:30 (please arrive at the Y by 8 AM) Fee: Y member $29, Prog. Member $60

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STERLING-ROCK FALLS FAMILY YMCA

AFTERSCHOOL ENRICHMENT.** Working in partnership with Sterling Public Schools, the Y offers an after school program for students in kindergarten through fifth grade providing children with safe, nurturing care in a healthy and caring environment after school. The curriculum is centered on popular themes to promote fun and learning. Our trained and qualified staff plan each day with creative activities which develop healthy spirit, mind and body for all. USDA approved “Super” snack will be served daily. Location: Jefferson & Washington Schools, Sterling Days: Mon- Fri Afterschool – 5:30 pm Fee: $8/Day First Child, $6/Day Each Additional Child Free/ Reduced Rate: $6/Day

FUN DAYS AT CHALLAND MIDDLE SCHOOL (K-6th GRADE) No school, No problem! We have fun, safe and educational programing at Challand Middle School. Fun Days run daily from 7:30AM-5:30PM. Early drop-off is available for a small fee. Lunch and snack are provided.Detailed daily schedule will be available at the Y and online. Dates: **Dec 21—Make, Take, and Bake Dec 22—Carlson Ice Arena; Rockford, IL Bus Departs at 9AM `**Dec 23—Let’s Roll! Bowling at Blackhawk Lanes **Dec 24 - Open until noon **Dec 28—Get Fit and Let’s have a BALL **Dec 29—Jump Everybody! Fun Jump Field Trip **Dec 30—Movie theater and Downtown New Year’s Walk **Dec 31- Open until noon **Jan 18- Swim/Gym and make our own snacks! **Feb12—Summer Action and Theme Planning Feb 15—Rollin’Rollin”Rollin’—Blackhawk Lanes **DENOTES SWIMMING Fee: Member $27/day, 2nd Child $22/day Free/Reduced $22/day

Y EARLY OUT PROGRAM** (K-5th GRADE) Join the Y on early out days to participate in arts, crafts, games, sports, science, and fitness activities. Activities are at Challand Middle School and begin when school releases and last through 5:30pm. Please drop your child off at the North (parking lot) door. Whiteside County Transportation and the Y have partnered together to help transport children to Challand from their schools. All children needing to ride the bus must sign up 1-week prior to the early out date. Transportation is an additional $2 per child and must be paid in advance. Dates: Feb 3 Mar 2 Fee: Member $15/day, 2nd Child $10/day Free/Reduced $10/day

**Preregistration is required for all these programs. A $10 late fee will be charged if not registered by the Sunday before the week of care. All participants must be an active member of the Sterling-Rock Falls YMCA.

SCHOOL’S OUT

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STERLING-ROCK FALLS FAMILY YMCA FAMILY ENGAGEMENT Every family event will provide a special activity for the whole family to enjoy and dinner will be made available as well. Come out and enjoy Free Family Fun! Sign-up at the YMCA! Monday, Dec 14, 5-7 PM Family fun for all as we celebrate the holidays with Christmas activities and even a visit from the “Big Guy” himself! Monday, Jan 11, 5-7 PM Another fun filled night as we attempt multiple family oriented Minute to Win it games. Monday, Feb 15, 5-7 PM Arts and Crafts night themed Valentine’s Day. Location: Rock Falls Chamber Community Building Fee: FREE

VISIT SANTA AT THE Y POOL Come and visit Santa for a night of exciting pool games and activities. Date: Friday, Dec. 18th 5:00-6:30 pm Fee: FREE for Members

NEW YEAR’S EVE OVERNIGHT A party just for kids! Youth 7-12 years old can ring in the New Year at the Y and enjoy the night in a safe and structured atmosphere while playing games, swimming, watching movies, and having fun. Each child will need a sleeping bag, pillow, and swimsuit. The Y provides games, swimming, movies, pizza, snack, breakfast, and the opportunity to ring in the New Year with hats and noise makers. At the lock-in, kids often stay up all night under the supervision of our caring Y staff. Minimum of 15 participants. Date: Thursday Dec. 31st from 8pm Jan. 1st at 8am. Fee: MEMBERS ONLY 1st child $40, each additional child $30

EASTER EGG HUNT Come and enjoy a new way of hunting for Easter Eggs. You’ll enjoy the challenge of catching the eggs in the pool and winning prizes. Date: March 18, 5:30- 6:30pm (Age Group Times TBA) Fee: FREE for Members, $5/family for Non-Members

DIXON FAMILY YMCA SANTA VISITS THE Y POOL Come and visit Santa in the pool and enjoy some fun and exciting games. Refreshments will be provided. Date: Dec. 23 1:30-3:00 pm Fee: FREE to members and program participants

CHILDREN’S OLD FASHIONED HANDMADE CHRISTMAS A chance for your child to make special Christmas gifts for those they love. Participants will also enjoy some Christmas goodies and activities. Registration by December 15 appreciated. Date: Dec 21, 9:00 AM-12:00 PM Fee: $8 per child

FAMILY DATE NIGHTS Join us for these fun nights from 6:00-8:00 PM at the Y. Registration a week in advance is appreciated. EVENT DATE FEE Father/Daughter Dance Feb 5 $12/”couple”, $5/adnl daughter Mother/Son Knight Feb 26 $12/”couple”, $5/adnl son Family BINGO Mar 11 $2/child, $5/adult, Under 4 free

BIRTHDAY PARTIES AT THE Y You bring the cake and the guests, we’ll do the rest. New for 2016 birthday rentals will come with party theme options. The Y will provide invitations, favors, decorate the room and provide activities for the attendees in one of our 5 themes. You can even add a party planner to assist for a small fee. Call Lindsey for more information. Time: Saturdays 1:30-4:00 Sundays 1:30-4:00 (Oct-May) 11:30-2:00 (June-Sept) Overnights and after hours rentals also available

SHAMROCK SHUFFLE 5K Proceeds from this charity 5k, will benefit Youth Programs at the YMCA. The race will start/end at the Log Home on Lincoln Statue Drive. It is a road course on streets and is timed. Prize awarded for most festive St. Patrick’s Day costume. Packet pick up at YMCA 7:30-8:30 am on March 12th. Register by 3/4/16 to be guaranteed a T-Shirt. Dates: March 12, Kids Fun Run 8:30 AM, 5K 9:00 AM Fee: 5K $20, Kids Fun Run Free

EASTER EGG HUNT Come and enjoy a new way of hunting for Easter Eggs. You’ll enjoy the challenge of catching the eggs in the pool and winning prizes. Date: March 19, 1-3pm

SPECIAL EVENTS