Sonoma County Family YMCA

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

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The YMCA will be closed for all operations through May 3 due to COVID-19 concerns. - More Details >>

Health and Wellness Programs

 

 


LIFE COACHING STARTER KIT

INFORMATION SESSION
THURSDAY, MARCH 12, 6 PM - 7 PM

PROGRAM DATES
THURSDAYS, MARCH 19 - APRIL 16, 6 PM - 7 PM

See our flyer here!

Join the Life Coaching Starter Kit Program to live how YOU want.

You’ve heard of life coaching. Maybe you’ve attended one of the Health & Wellness Coaching Presentations. Now, you want more. More traction on your goals, more options in your life, clear direction and you want to live with intention and purpose.

6 Weeks of small group coaching plus One hour-long one-on-one individual coaching sessions.

Sample Coaching Tools & Techniques:

  • Reframe
  • Dealing with Resistance
  • Investigating fear
  • Explore your motivation & needs
  • Discover your Limiting Beliefs
  • Ask better questions
  • Change your story
  • Create a supportive World View
  • Do you have a victim mindset?
  • Uncover what is holding you back
  • Leveraging your strengths

Facility Member - $80
Program Member - $90
Non-Member - $105


Breathing Yoga for Diabetes

An 8-week therapeutic yoga program

Thursdays
10:00 AM - 11:30 AM
March 26 - May 14, 2020
Sonoma County Family YMCA Conference Room

See our flyer here!

Experience yoga designed with you in mind, starting where you are.
Each week will build on the previous week, connecting your breath with your body in beneficial ways, developing practices to use in our daily life.

Breath focused movement for people with diabetes
Adaptations for all levels of participation
No previous yoga experience necessary
No special clothing required (come as you are)
Aging bodies welcome!

Benefits may include:

  • Physical & mental relaxation
  • Stress reduction
  • Increases mental clarity
  • Greater self-awareness
  • Better sleep
Pre-registration required.
Free for members, $20 for non-members for entire series
Register at 545-9622, or www.scfymca.org


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:Heart made up of various fitness icons.

  • 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!

Sign up 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!

Parkinson's Group in action.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

Man meditating photo.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

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.

Diabetes - Clearing Up COnfusion

WEDNESDAY MARCH 11, 12:30 PM -1:30 PM

See our flyer here!

You know what diabetes is, right? Kind of?

Let’s clear up that fuzziness about diabetes…
Prediabetes, Diabetes Type 1 & Type 2, juvenile, adult onset…

  • What do you do about it?
  • How does diabetes effect people?
  • What are the complications?
  • What about risk factors?
  • And prevention?

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


Life Coaching Starter Kit

Information Session
Thursday, March 12, 6 PM - 7 PM

Program Dates
Thursdays, March 19 - April 16, 6 PM - 7 PM

See our flyer here!

Join the Life Coaching Starter Kit Program to live how YOU want.

You’ve heard of life coaching. Maybe you’ve attended one of the Health & Wellness Coaching Presentations. Now, you want more. More traction on your goals, more options in your life, clear direction and you want to live with intention and purpose.

6 Weeks of small group coaching plus One hour-long one-on-one individual coaching sessions.

Sample Coaching Tools & Techniques:

  • Reframe
  • Dealing with Resistance
  • Investigating fear
  • Explore your motivation & needs
  • Discover your Limiting Beliefs
  • Ask better questions
  • Change your story
  • Create a supportive World View
  • Do you have a victim mindset?
  • Uncover what is holding you back
  • Leveraging your strengths

Facility Member - $80
Program Member - $90
Non-Member - $105


Diabetes, Food and You

Thursday March 19, 3:30 PM - 4:30 pm

See our flyer here!

  • What to eat
  • Portion Size
  • Carbs
  • Cholesterol
  • Blood Pressure
  • Food Labels
  • Testing
  • Recording
  • Stress
  • Hidden Sugars
  • Hidden Fats
  • Alcohol

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


Eat Right, Bite by Bite for Healthy Bones

Tuesday March 31, 5:30 PM - 6:30 pm

See our flyer here!

Join Joyce to learn about how the food choices you make can support healthy bones.

  • Calcium & Magnesium
  • Vitamin D
  • Leafy Greens
  • The best choices for you!
Healthy snack will be served!

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


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!

 

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, 2019.29 million Americans have Diabetes. 86 million Americans have Prediabetes.

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

Practice, development, inspiration, coaching, mentoring, knowledge, motivationWhy 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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