Sonoma County Family YMCA

1111 College Avenue, Santa Rosa, CA
(707) 545-9622

Health and Wellness Programs


90 DAYS TO WELLNESS

A program where you choose what wellness means to you, and we help you get there.

Create and sustain habits that will keep you feeling good into the fall, the new year, and beyond!

There is no time like the present to get on track with your health and well-being.

Individualized goal setting & community support to help you to flourish.

With a small group of 8-10 people, we will focus on components of a healthy lifestyle including: goal setting, movement, nutrition, stress management, and finding balance.

Sample topics include:

  • Sustainable habit change
  • Planning for challenges
  • Mindful eating
  • SMART-ER goal setting
  • Tracking changes
  • Stress management
  • Problem solving
  • Safe principles of exercise
  • Healty nourishment

 

Program Dates

Jan. 15 - Apr. 8
Mon. & Weds. 6-7pm

$120 for YMCA members
$145 for Program Members
$175 for non-members
Program member & non-member rate includes 3 month membership to the Y!

For more information, contact:
Nicole Martinovich, Program Coordinator
(707) 545-9622 ext.3412
nmartinovich@scfymca.org

Rachel Marcus, Health and Wellness Coordinator
545-9622 ext 3122
rmarcus@scfymca.org

See our flyer here.


"About Town"

Bicycle Ride Series

For adults of all ages!

February 7 - Downtown Santa Rosa
March 6 - Montgomery Village
April 3 - Railroad Square
May 1 - Howarth Park

Meets at the Sonoma County Family YMCA front entrance
1111 College Ave.

See our flyer here!

We will ride at a gentle pace to an in-town destination, enjoy a home-baked treat, and head back on a 4-6 mile round trip route.

Bikes & helmets required. If you need a bike to ride, contact BikePartners.net in advance for a free loaner. Rain cancels.

For questions, contact Tina Panza at tinap@bikesonoma.org or 707-799-3911!

Ready, Set, Run!

Running group for all levels and experiences

Train for a 5K, 10K, or Half Marathon in a fun, safe, supportive, coached group designed to meet your needs!

See our flyer here!

Interest Meeting

Sat. Feb. 15th at 10am
At the Sonoma County Family YMCA

Wednesdays & Saturdays, Feb. 26th - May 16th
Culminating in the Windsor Run & Wine Event May 17th (separate entry fee for race)

Group meets:
Wednesdays @ 5:30pm with Monica, leaves from the Y
Saturdays @ 8:30am with Rose, meets in various locations

Questions? Contact Rachel Marcus, Health & Wellness Director
rmarcus@scfymca.org, or by phone at 707-545-9622, ext. 3122

Parkinson's Group Exercise Program

Cardio · Agility · Balance · Strength · Stretch

See our flyer here!

Join our ongoing group exercise program for people with Parkinson’s Disease. Exercise is an important ingredient to living well with PD. We will cover all the bases to help improve: range of motion, trunk rotation, gait, balance, and more, with a fun loving group in a supportive environment.

You know it’s important to KEEP MOVING!
So sign up today and let’s get started.

Every Wednesday 3:00-4:00pm, in the Activity Center (Basketball Court)

No Cost for Y Members
Cost for Non-Members: $20 per month
Preregistration is required each month
Caregivers are welcome to attend at no additional cost - must sign in at the Welcome Desk

Instructor: JoRene Woodworth
Assistant: Diana LaTorre

JoRene has been teaching exercise for 40 years and recently completed the Parkinson WISE training certification.
JoRene holds multiple nationally accredited fitness certifications.
Diana is certified in yoga and has recently started to study other forms of exercise focusing on populations with special needs.

For more information contact Nicole Martinovich, Health Initiatives Coordinator, at (707) 545-9622 ext 3412, or by email at nmartinovich@scfymca.org

Mindfulness · Breathing · Meditation

Reduce stress, for a fuller, happier life.

See our flyer here!

The 3rd Tuesday of every month
10:30 AM - 11:45 AM

Scheduled Class Dates for 2020:
Jan. 21
Feb. 18
March 17
April 21
May 18
June 16

Mindfulness is being in the present, not obsessing about the past or worrying about the future. The concept of mindfulness is a fundamental aspect of Buddhism and is now being studied and practiced independently all over the world. Scientific studies have shown that it reduces stress and improves health.

During this class students will experience mindfulness with simple body move-ments, breathing and posture to feel and experience the benefits of being in the present. Students will learn to develop:

  • Mental Focus
  • A Calm mind
  • A Relaxed body
  • Being Centered and Grounded
  • A Positive attitude
  • Increased awareness

The class will conclude with 10 minutes of breathing exercises followed by Zazen meditation.


YMCA Diabetes Prevention Program

See our Information Meeting flyer here, or our Program Flyer here!

The YMCA’s Diabetes Prevention Program helps adults at risk for type 2 diabetes by taking steps that will improve their overall health and well-being.

Program goals:

  • Reduce body weight by 7%
  • Increase physical activity to 150 minutes per week

Program description:

  • Small group, supportive environment
  • Classroom based program
  • Year-long, evidence-based program, with built in structure and enough flexibility for individual variation
  • Sessions led by trained Lifestyle Coach
For more information and to see if you qualify contact Nicole Martinovich, Healthy Initiatives Coordinator at 707-545-9622 ext 3412, or at nmartinovich@scfymca.org

HEALTH COACH DROP-IN HOURS

FREE DROP IN OFFICE HOURS IN JANUARY
TUESDAYS 4:00 - 5:00 PM
THURSDAYS 8:30 - 9:30 AM

SMALL MEETING ROOM, IN THE MAIN YMCA LOBBY

See our flyer here!

Tips, tools, perspective & education to support setting and achieving your goals, and creating the health and life you desire.

  • Diet & Exercise
  • Stress & Time management
  • Your health & wellness Priorities
  • Next Steps
For more information contact Nicole Martinovich, Healthy Initiatives Coordinator, at 707-545-9622 ext 3412, or by email at nmartinovich@scfymca.org

Mind-Body Skills Workshop

Tuesday, January 28
4:30 - 6:30 PM

See our flyer here!

An Evening of Discovery; Resilience in Practice

Learn how you can use evidence-based Mind-Body Skills for self-care and stress management by enhancing your resilience and self-awareness.

This workshop meets for one evening only.

Open to the public! Non-members welcome!

For more information, contact the YMCA at 707-545-9622!

Worry no More!

Wednesday, January 29th, 12:15 - 1:15pm
YMCA Conference Room

See our flyer here!

Attend to learn 4 steps to ease up on the worrying and free up more of your creative self!

By the end of this presentation, not only will you have a new strategy to reduce worrying, you may even want to go on a new diet.

Vegan? No
Gluten Free? Nope
Paleo? Not this one either
Join me to find out!

Pre-register in our Member Center, or online at www.scfymca.org.
No cost to register.

Book Club

21 Day Sugar Detox

By Diane Sanfilippo

See our flyer here!

Information Session
Tuesday, February 4 at 6 PM

Meeting dates:
February 4, 11, 18, 25
March 3
6 PM - 7 PM

Ongoing support, recipes, and group coaching included.
$20 suggested donation.

Y members and non-members welcome!

Book not provided.

Pre-register in our Member Center, or online at www.scfymca.org.

Mind-Body Skills Group

8 Week Program
Tuesdays, February 4 - March 24
4:30 - 6:30 PM

See our flyer here!

Join us in the comfort of a small, supportive 8 week group and learn how to use a variety of mind-body based techniques for self-care and stress management, enhancing your resilience and self-awareness.
The group’s use of these techniques is evidence-based and includes guided imagery, biofeedback, movement, meditation, and art.

To sign up, email Kim Caldewey: kimmindbodyskills@gmail.com
Space is limited to 10 people, so sign up now!

Focus Fridays in February

Feb. 7 - Results-oriented planning
Feb. 14 - Relationships & Communication
Feb. 21 - Self-confidence
Feb. 28 - How to Move Forward, putting it all together, and next steps

12:30 PM - 1:30 PM

YMCA Accounting Office Conference Room
1101 College Ave. Suite 230

See our flyer here!

Get new perspective and increase your options.
Bring your lunch, or don’t.
Comer right after your work out, or before.
Bring your friends, or come alone and make some new ones.

No cost to register!
Sign up by phone, at our Member Center, or online.

For more information contact Nicole Martinovich, Healthy Initiatives Coordinator
707-545-9622 ext 3412
nmartinovich@scfymca.org

Medicare Fundamentals

Wednesday, February 12
3:00 PM
YMCA Conference ROom

See our flyer here!


Medicare Fundamentals

Wednesday, February 12
3 PM, Sonoma County Family YMCA Conference Room

See our flyer here!

To reserve a seat:

Go online at www.SASNB.org, or call (800) 434-0222!

HICAP provides free & unbiased Medicare information & counseling so you can make informed decisions.
We do not sell anything.

TEA AND TALK

A MONTHLY ACTIVE OLDER ADULT SOCIAL

FEBRUARY 13
11:30 AM - 12:30 PM
SONOMA COUNTY FAMILY YMCA CONFERENCE ROOM

See our flyer here!

  • An enjoyable time getting to know our YMCA family
  • Information available on health care
  • Blood pressure readings available by a Registered Nurse
  • Tea & snacks, of course!

Successful Solo Aging

Thursday, February 20
2 PM - 3 PM

See our flyer here!

Are you over 50 without adult children or grandchildren? Are you facing aging alone for other reasons? You are NOT alone!

Learn how you can make plans for a safe & satisfying retirement and older life, including:

  • Choosing where to live
  • Staying safe in whatever home you choose
  • Identifying and nurturing a support system
  • Understanding and creating the legal documents you need
  • Identifying out-of-the box ways to enjoy your later years

Attendees will have the opportunity to learn some of the key points in Dr. Geber’s new book, Essential Retirement Planning for Solo Agers.

Pre-register in our Member Center, or online.
No cost to register.

Prediabetes?

See if you qualify for the
YMCA’s Diabetes Prevention Program

If so, sign up now for the next session starting Wednesday July 31, 2019.

Not sure?

Take a Risk Assessment or contact your healthcare provider, now!

Need more information?

Contact Nicole Martinovich, Program Coordinator
(707) 545-9622 ext.3412
nmartinovich@scfymca.org

See our flyer here.


HEALTH & WELLNESS Presentation SERIESwoman writing on flipboard

Every month we host a diverse series of FREE Health & Wellness presentations that are open to the community.  Our presentations have brought in local professional experts to discuss a variety of topics such as Medicare, estate planning, essential oils, osteoporosis, to name a few.

If you would like to share a health & wellness topic please contact Nicole Martinovich, 707.545.9622 x3412 or nmartinovich@scfymca.org.

See Events for presentations coming soon.  Click on More Info. 

Health Coaching Services

Why Work with a Health Coach?  Health Coaches work to empower clients to live their best life, according to the client's terms.  (Health Coaching Application)

  • To clarify health-related goals
  • Discover strengths and challenges
  • Learn new strategies to solve problems
  • Use active learning to develop a path toward greater health and happiness
  • Accountability, motivation, and fun!
  • Get out of a rut
Nicole Martinovich is an ACE Certified Health Coach, SCW Certified Lifestyle & Behavior Coach and has completed Core 100 with Robbins-Madanes Training.

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