December

Flexibility & Foam Rolling Workshop

Foam rolling is a technique used to target “trigger points” or knots that form between our muscles and connective tissue. In this workshop, we will learn how to properly foam roll while also discussing how it can help increase mobility and reduce our risk of injury.

Date: Monday, 12/17/18 • 6-7pm
Location: Clubroom
Cost: Free Facility Member • $10 Community Participant

Class is FULL, however, please still sign up for the waitlist if interested!

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Goal Setting

New Year, New You!

Goal Setting Workshops

Properly set goals can help to keep us motivated and stay on track throughout the year. In this interactive workshop, we’ll work together to clarify our goals, focus our efforts and create a plan of action for the weeks and months ahead!

Session I

Date: Wednesday, January 30 • 6-7pm
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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Session II

Date: Monday, February 4 • 11am-12pm
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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Heart Health Month

Heart Arrhythmia and Emerging Treatments

Please join us for a presentation and discussion with Dr. Steven Hao, Cardiologist from Sutter, about heart arrhythmias, what they are, what causes them and some of the new treatments becoming available.
This event is free to the community, however non-YMCA members must register for a free-community membership on our website or at the front desk at 1500 Los Gamos Dr., San Rafael, CA.

Date: Friday, January 18 • 9-10am
Location: Clubroom
Cost: FREE

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Eating for Heart Health

A healthy diet and active lifestyle are some of the best ways to fight and prevent heart disease. Join us for a discussion around how to keep our heart healthy through diet.

Date: Monday, February 11 • 10:30-11:30am
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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Hiking for Our Hearts

Session I

Join us for this 2-mile loop trail at the Deer Island Open Space Preserve in Novato. A combination of sun and shade, this single-track trail has beautiful views of the surrounding wetlands.
This event is staffed by volunteers and 100% of the proceeds will go toward providing financial assistance to the Y programs like our Cardiac Rehabilitation Program.

Date: Saturday, February 9 • 9am
Location: Deer Island Open Space Preserve, 320 Deer Island Lane, Novato, CA
Cost: $15 suggested donation

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Session II - Valentine’s Edition

Come take a Valentine’s stroll with us in the Hamilton Wetlands. This flat, accessible 4-mile trail is home to many of our wetlands native plant and animal species. Join us for a casual Saturday morning walk along the water.
*Note that this route is wheelchair accessible
This event is staffed by volunteers and 100% of the proceeds will go toward providing financial assistance to the Y programs like our Cardiac Rehabilitation Program.

Date: Saturday, February 16 • 9am
Location: Hamilton Wetlands (meet at Hangar 6 Parking lot)
Cost: $15 suggested donation

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Understanding Blood Pressure

High or low blood pressure can affect how we feel and how our body functions. During this seminar we’ll talk about blood pressure, it’s effects on our body, and how lifestyle factors like diet and exercise can impact our blood pressure.

Date: Wednesday, February 20 • 12-1pm
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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March

National Nutrition Month

Fiber & My Diet

Whether on the side of our food packaging or in our doctors office, most of us have heard about the importance of fiber in our diet. But what does getting enough fiber really mean and how much am I getting? In this workshop we’ll talk about the health impacts of fiber, learn about the different types of fiber and analyze our diet to see how much we’re getting.

Date: Monday, March 4 • 10:30-11:30am
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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Cooking Series: Cooking for Spring

In this class, we’ll make seasonal dishes together while learning practical kitchen skills and discussing the benefits of variety in our diet. Come prepared to cook and snack on the healthy dishes we create.

Date: Saturday, March 9 • 11:30am-12:30pm
Location: Clubroom
Cost: Facility Member: $25 • Community Participant: $50*
*materials fee for food

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Our Gut Microbiome

The bacteria that live in our digestive system, often called gut microbiota or the gut microbiome, plays an integral role in our digestive process. This community of bacteria can impact many of our body’s systems, something we’re learning more about all the time. Join us for a conversation with guest speaker Mima Geere M.D. about the gut microbiome.

Date: Friday, March 29 • 12-1pm
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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April

Sleep Health

Sleep—as important as diet and exercise—is often the forgotten component of health. Sleep can affect tissue regeneration and muscle development, cognitive function, performance and so much more. Yet a third of US adults do not meet their sleep recommendations. Join us to learn about what healthy sleep looks like and how to  build habits to get the sleep we all need!

Date: Wednesday, April 17 • 10:30-11:30am
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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Food as Medicine

Food can have a powerful impact on our bodies and can even prevent or alter the progress of various diseases. Vitamins and minerals, phytochemicals, and the many micronutrients provided by our diet play diverse roles in aiding our bodies. Join us for a discussion with guest speaker Mima Geere M.D. about how food can be our medicine.

Date: Friday, April 19 • 12-1pm
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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May

Active Older Adult Month

Cognition & Exercise

You may have heard that exercise can improve our brain health, decrease the risk of dementia and have a whole host of other benefits for our mental wellbeing. During this event, we will discuss how exercise affects our brain, the evidence behind certain types of exercise in improving cognition, and more. Come prepared to move!

Date: Wednesday, May 8 • 10:30-11:30am
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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Cooking Series: Healthy Eating for Older Adults

In Partnership with the SF Marin Food Bank

During this workshop we’ll learn while we cook! Together, we’ll prepare some tasty dishes and discuss our nutrition considerations as we get older.
This event is free to the community, however non-YMCA members must register for a free-community membership on our website or at the front desk at 1500 Los Gamos Dr., San Rafael, CA.

Date: Wednesday, May 5 • 1-2pm
Location: Clubroom
Cost: FREE

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Protein & Active Aging

As we age, especially as we remain active, how much protein do we really need? Why is it important? In this workshop, we will discuss the importance of protein and what foods we can eat to maximize our protein. We will also analyze our own diets to understand how much we are getting.

Date: Wednesday, May 22 • 10:30-11:30am
Location: Clubroom
Cost: Facility Member: FREE • Community Participant: $10

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