Eat less processed foods and get healthier this season. Want to eat more vegetables? Fuel up with fruits? Ditch added sugars and ingredients you can't pronounce? If you're feeling like your nutrition could use a refresh, we’ve got a challenge for you. Feed your body right with 6 weeks of real food. Rather than restriction, this challenge reset focuses on all the delicious whole food you will be eating.

Challenge: Oct 14-Nov 24
Meet Wednesdays at 5:30 at SwedishAmerican Riverfront Y
Prep Meeting: Wednesday, Oct 2 at 5:30pm

$60 Members
$80 Program Members Register

The YMCA's Blood Pressure Self-Monitoring Program (BPSM) supports adults with hypertension in lowering and managing their blood pressure. The four-month program focuses on practicing home self-monitoring of blood pressure readings and individualized nutrition education for better blood pressure management.

With the support from a trained Healthy Heart Ambassador (HHA), participants:
- Measure and record their blood pressure at least two times per month
- Attend two personalized consultations per month with their HHA. (Current office hours: Mondays 9-11am and Tuesdays 2:30 - 3:30pm)
- Attend monthly Nutrition Education Seminars

What are the criteria to participate?
- Adults: 18 years old or older
- Diagnosed with high blood pressure and/or are on antihypertensive medication
- Have NOT experienced a recent (within the last 12 months) cardiac event
- DO NOT have atrial fibrillation or other arrhythmias currently
- DO NOT have or are at risk for lymphedema

If eligible, how can the YMCA's BPSM help you?
Joining the YMCA's BPSM is an investment in your health and a commitment to reducing your risk for heart attack or stroke through:

- Reduction in blood pressure
- Increased awareness of triggers that elevate blood pressure levels
- Strategies for developing healthier eating habits and controlling blood pressure through diet

Cost is $50 less if you already have your own blood pressure cuff.

With questions, please reach out to Gina Karvelis, gkarvelis@rockriverymca.org or Kathleen Hedrick, khedrick@rockriverymca.org Register

Looking to make healthy changes in your life, but haven't quite figured out where to start? Caroline Salamone is a Functional Medicine Certified Health Coach, who is eager to help you reach your personal goals. We are offering 30 minute and hour long sessions, where you'll receive the necessary tools to create healthy lifestyle changes in regards to diet, exercise, sleep, stress, relationships and more.  A health coach helps you stay accountable and learn how to establish and maintain healthy habits.

Offered at our Northeast Family YMCA. Register

Intimidated by the weight room? We get it! We're introducing a new weight lifting program to help guide you through proper weight lifting techniques. Certified Personal Trainer, Leonel, will instruct you on proper form, technique, and functional lifting movements. This training will take place in a small group setting of 2-5 people in the Queenax Room at our Puri Family YMCA.

May 7 - May 30
Tuesday & Thursday
9am - 9:45am OR 5:30pm - 6:15pm
Cost: $120 Register

February 12 - April 21

In this program, you will exercise in a small group with a certified trainer twice a week for 10 weeks! Additionally, you will be provided with 5 nutrition classes, exercises catered to your specific needs and abilities, as well as a variety of take-home exercises and team support. With the use of our app, your trainers will also give you exclusive additional workouts. You will receive a weekly newsletter to update you on how your team is doing. This program is offered at both the Northeast Family YMCA and SwedishAmerican Riverfront YMCA. 

We will host two free info sessions on Tuesday, January 16:
-8am at the Northeast Family YMCA
-6pm at the SwedishAmerican Riverfront YMCA

Included:
- Prep Meeting will include guidelines, workout and meeting schedules, questions answered, etc.
- 2 InBody Assessments (body composition analysis)
- 20 Workout sessions with a Personal Trainer
        (Tues & Thurs: 8AM at NEB or 5PM at SAY)
- 5 Nutrition sessions to attend
        (Bi-weekly Wednesdays 6PM at SAY)
- Bi-weekly weigh-ins
- Weekly newsletter

Enroll today to reach your fitness goals and begin your path to wellness! Register

Start your 2024 health goals off on the right foot with The Daniel Plan! This plan is far more than a diet - it is a lifestyle program based on biblical principles and five essential components: Food, Fitness, Focus, Faith, and Friends. The Daniel Plan is a 10-week program that meets Monday evenings starting January 2024.

Upcoming Program Dates:
Mondays, January 15 - March 18
5:30pm - 7pm
Puri Family YMCA Learn More