Exercise Scedule Winter 2013

W i n te r

For Member & Drop-in Classes January 2-March 31, 2013

GROUP EXERCISE GUIDELINES1 For your safety and as a courtesy to others, please arrive on time. Late

arrivals may be turned away. Please do not enter a class beyond five minutes after the scheduled start time. Participants may not join any class after the warm-up period.

2 Please return all props and equipment to the appropriate places after use.

3 Pool, cycling, TRX, Body Flex, Bounce and BOSU classes require sign-up.

4 Sign-up begins one hour before each class at the Front Desk. Each person MUST register for him or herself in person, no exceptions.

5 If you are new to exercise, pregnant, have back problems or any limitations, please let the instructor know before class.

6 Please follow instructor’s direction. Classes are a group activity, however, you control the intensity of your own workout. Classes may be adapted to all levels and modifications are welcome. If you have any concerns, inform the instructor prior to the class.

7 If you plan to leave a class early, please inform the instructor.

8 For your safety, no chewing gum, food or drinks (other than water) are allowed in classes or in the pool area.

9 We encourage you to bring a water bottle to classes. No glass please.

10 Please be respectful towards instructors and fellow participants.

11 Selected classes require pre-registration for the season as they are open to non-members through Positively Healthy. Please register at the Front Desk, call 204-632-3900 or www.wellnessinstitute.ca with your member log in.

12 Classes and instructors are subject to change without notice.

ALL Exercise Schedule classes are FREE to our members.* Please use the legend below to help find the right class for you! For more class options, please check our program schedule in Positively Healthy magazine!

*Charges may apply for Select Time members to attend classes outside Select Time hours.

FOR STUDIO CLASSES:1 Studio use is reserved for activities under staff supervision.

2 Indoor, athletic shoes only.

3 Equipment is for class use only and may not be removed from the studio.

FOR CYCLING CLASSES: Limit of 16 participants1 Participants MUST bring their own headphones, a water bottle (no glass)

and a towel. Bike shorts and stiff soled shoes are recommended.

2 Please arrive 10 minutes early to get set up. After class, bikes must be wiped down and handlebars removed.

FOR AQUA (THERAPY POOL) CLASSES: Limit of 15 participants1 Back-to-back classes are not recommended. Participants will be able to

take back-to-back aqua classes only if there are spots free in the second class after the warm-up period. New participants will have first priority.

2 Please shower before entering the pool. Bathing suits are required and water shoes recommended.

3 From time to time the pool will be closed for repairs or special programs. Please check the main blackboard at the Front Desk for closures.

4 Non-members are not permitted to join pool classes.

Pre-registration required at the front desk

Must sign-up prior to class

Beginner skill level

Intermediate skill level

Advanced skill level

Drop-in guests welcome

Suitable for 55+ Cardiac Rehab and Beginner participants*

* Suitable for Cardiac Rehabilitation Program members and individuals with high blood pressure (must have physician approval prior to pool use).

NO GROUP EXERCISE CLaSSES ON: FEBRUaRY 18CLOSED: JaNUaRY 1, MaRCH 29

YOUR StUDIO CLaSSES Studio classes are designed for a range of fitness levels. Unless otherwise noted, classes are 55 minutes.

Abs of Iron & Buns of SteelImprove your posture, have better back health and look great! Discover exciting new ways to develop strength in your torso and legs.

Back to BasicsNew to exercise or getting back after a break? Have fun in this introductory class that gets you into a regular exercise routine. Learning is easy in this relaxed atmosphere. Popular styles such as low impact, step aerobics and weights or the “combo” style class will provide you with a great workout.

Body Bliss Would you like a deep massage for the body, mind and soul? This class is a blissful blend of familiar strengthening exercises, basic yoga poses, Pilates core training methods and relaxation sequences that flow seamlessly from one to another.

Body Flex Get shapely shoulders, tighter abs and stronger legs. This innovative group weight lifting class is perfect for everyone interesting in looking and feeling strong!

Bounce Do you remember how much fun you had playing with a ball as a child? Up the fun factor with this cardio and core training class. Class includes a balance component for core strength, posture, agility and coordination.

Cardio Combo Challenge This exciting cardio workout is designed to make you sweat. It may involve a variety of formats including step, hi/lo, boxing and cardio-ball. Complete the workout with a core conditioning component and leave refreshed after a relaxing stretch.

Cardio Fusion Experience hypnotic drums, earthy rhythms and energy-driving moves. Rhythmic patterns improve physical and mental awareness. The fun finishes with yoga-inspired core training.

Cardio Quickie In a rush? This 30-minute class is cardio only. A quick warm-up, a cardio component and a quick cool down. No floor work.

CircuitThis station-to-station workout may include BOSU, steps, weights and tubing for heart pounding cardio plus a great strength workout too! Getting it all done in one class is perfect for those short on time but high on energy!

G-Force It’s back! Interval training at its best. Step/Hi Lo, Bosu/Hi Lo or Step/BOSU... something for everyone!

Interval Bootcamp This will definitely get your day started! Alternate between exciting athletic-type military drills and weight training.

Live Longer, StrongerFormally Golden Sneakers. Activities range from low impact aerobics and strength training to yoga/pilates inspired stretching. Try new kinds of equipment while gaining confidence. GREAT for beginners of all ages!

PACE™

Exercises are designed for those with arthritis to maintain or improve joint mobility, endurance, balance and coordination.

Posture Perfect This strength training class focuses on muscle groups that improve posture. Targeting primarily the lower body, mid back and core muscles, leave feeling stronger and taller!

Pump Fix Get your Pump Fix for firm legs, toned arms and sculpted abs. This workout is 100% dedicated to muscle work.

Let us know how we are doing...email us at [email protected] or fill in a comment card. Available at the Front Desk

Originally designed by a US Navy Seal to help maintain strength in the field, this training system engages the core with every exercise, quickly building back and ab strength.

tRY OUR tRX SUSPENSION tRaINING

See Studio Schedule

on the next page!

Prime Time Cardio For those young at heart who wish to keep their hearts young, this low impact class is simple and easy to follow. Discover all you can be. Fitness improves regardless of age.

Spice it Up! Try different types of classes without altering your schedule! Formats may include: Kickbox Jam, BOSU, Bounce, Muscle Step, Bootcamp, Latin Mania, 4x4, Cardio Party, Interval and much more! A format schedule will be posted outside the fitness studio.

Step Exchange Love traditional step classes but want to spice things up? The class rotates through Step Express, Double Step, Sport Step, Step Ball Change and more!

Step Express Advanced choreography, which may include turning and jumping, keeps the mind thinking and the body moving. Discover the enjoyment of one, two or even three steps. Step Express+, add 15 minutes.

Strength & Stretch Older is better! Live independently longer. Improve strength, balance and coordination to give you more energy. Use a variety of equipment and finish with a stretch.

The Next StepWant a bit more challenging choreography than Back to Basics STEP but not quite ready for STEP Express? This class is for you!

The WorksA 90-minute workout that includes 50 minutes of cardio combined with added strength training and flexibility. Enjoy the variety of step, hi/lo, BOSU, interval, sport conditioning and so much more.

TRX Strength A full-length resistance workout on the TRX Suspension Training System. Engage your core and build balance, flexibility, joint stability and strength using your body weight, gravity and a variety of exercises and positions.

TRX Combo Intervals of TRX Suspension Training exercises combine with cardio (done on a bench, BOSU or the floor) for a complete full body workout. Excellent core workout!

TRX Core Strength & StretchImprove abdominal and back muscle strength for better performance and spine health. Finish off with a relaxing extended stretch to increase mobility and flexibility. 40 minutes.

Tough Enough Work and play hard without choreography. Sport and power drills, plyometrics, martial arts, agility, speed training and core conditioning. Fast-paced fun!

Studio Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:15Interval

Bootcamp Rina

Body FlexWendy

TRX Strength Rina

Circuit Wendy

8:10 TRX Strength Cindy

Pump Fix Linda

Circuit Linda

9:00Cardio Combo

Challenge Rina

Body Flex Ricki & Rina

G-Force Linda

Pump Fix Ricki

Cardio Quickie Linda

The WorksCheryl/Wendy

9:15TRX Core

Strength & Stretch(40 min) Linda

9:30Cardio Combo

Challenge Wendy

10:15Prime Time

Cardio Cindy

Posture Perfect Ricki

Prime Time Cardio

Raul

Strength & Stretch

Ricki

Bounce Ricki

10:30TRX Strength Cindy/Linda/ Wendy/Rina

Pump Fix Wendy

11:30 Cardio Quickie Cassidy

Cardio Quickie Ricki

12:05 Step Express Cassidy

TRX Strength Cassidy

Body Bliss Cassidy

(Jan 2-Mar 27)

Body Flex Christine

TRX Strength Ricki/Rina

1:00PACE Raul

(Jan 14-Mar 25)

Live Longer, Stronger Lorraine

(Jan 15-Mar 19)

PACE Raul

(Jan 17-Mar 28)

4:30 TRX Combo Christine

Step Exchange Linda

Pump Fix Cindy

Cardio Fusion Brenda

TRX Strength Cindy

5:30 Step Express Brenda

Body Flex Cheryl

Spice It Up Brenda

Body Flex Brenda/Cindy

Step Express+ (75 min) Brenda

6:15

6:30Abs Of Iron & Buns Of Steel

Brenda

Back to Basics (Hi/Lo)

Lesley/Rina/Cindy (Jan 8-Mar 26)

TRX Strength Cheryl

Body Bliss Cheryl

(Jan 3-Mar 28)

7:30Tough Enough

Alex (Jan 14-Mar 25)

The Next Step Cheryl

Combo Basics Cheryl

(Jan 3-Mar 28)

8:35

8:00TRX for Golf(Jan 12-Mar 2)

(Mar 16-May 4)

$45

Studio Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:15Interval

Bootcamp Rina

Body FlexWendy

TRX Strength Rina

Circuit Wendy

8:10 TRX Strength Cindy

Pump Fix Linda

Circuit Linda

9:00Cardio Combo

Challenge Rina

Body Flex Ricki & Rina

G-Force Linda

Pump Fix Ricki

Cardio Quickie Linda

The WorksCheryl/Wendy

9:15TRX Core

Strength & Stretch(40 min) Linda

9:30Cardio Combo

Challenge Wendy

10:15Prime Time

Cardio Cindy

Posture Perfect Ricki

Prime Time Cardio

Raul

Strength & Stretch

Ricki

Bounce Ricki

10:30TRX Strength Cindy/Linda/ Wendy/Rina

Pump Fix Wendy

11:30 Cardio Quickie Cassidy

Cardio Quickie Ricki

12:05 Step Express Cassidy

TRX Strength Cassidy

Body Bliss Cassidy

(Jan 2-Mar 27)

Body Flex Christine

TRX Strength Ricki/Rina

1:00PACE Raul

(Jan 14-Mar 25)

Live Longer, Stronger Lorraine

(Jan 15-Mar 19)

PACE Raul

(Jan 17-Mar 28)

4:30 TRX Combo Christine

Step Exchange Linda

Pump Fix Cindy

Cardio Fusion Brenda

TRX Strength Cindy

5:30 Step Express Brenda

Body Flex Cheryl

Spice It Up Brenda

Body Flex Brenda/Cindy

Step Express+ (75 min) Brenda

6:15

6:30Abs Of Iron & Buns Of Steel

Brenda

Back to Basics (Hi/Lo)

Lesley/Rina/Cindy (Jan 8-Mar 26)

TRX Strength Cheryl

Body Bliss Cheryl

(Jan 3-Mar 28)

7:30Tough Enough

Alex (Jan 14-Mar 25)

The Next Step Cheryl

Combo Basics Cheryl

(Jan 3-Mar 28)

8:35

1:00 Belly Fit

(Jan 19-Mar 16)

$45

2:15 Zumba Gold(Jan 19-Mar 16)

$45

8:35 Zumba Dance &

Toning(Jan 16-Mar 20)

$57

6:15 Belly Fit

Room 4 (Jan 14-Mar 25)

$57

NO GROUP EXERCISE CLaSSES ON: FEBRUaRY 18NO StUDIO CLaSSES: MaRCH 9 - DUE tO CP BIkE RaCECLOSED: JaNUaRY 1, MaRCH 29

YOUR CYCLING CLaSSES Cycling is for everyone! Beginners and athletes can participate in the same class and challenge themselves at their own fitness level. You control the tension on your bike!

All TerrainExperience a ride that takes you on a journey though rolling hills, heart pounding climbs and exhilarating flats. (All Terrain+ is 55 min)

IntervalHang on tight for flats and hills, acceleration drills and jumps with recovery time between.

Lactic Acid Bath Use intervals to target an important element in cardiovascular performance – the lactate threshold. Burn hundreds of calories in 40 minutes! Previous experience suggested.

Ride & Resist This 50-minute class is packed with the same great cycling experience you’ve always enjoyed plus intervals of Resistance Tubing for a total body strength workout.

Rookie Ride Everyone can ride. Join in this 30-minute class to see what indoor cycling is all about. You can create your own level of intensity while working in a motivating group setting.

Strength Building power is the goal of this hill-climbing workout.

Training Ride This one-hour workout consists of flats, hills, sprints and drills.

Triple “R” Ride, Run, Relax – Combine a great ride with intervals of running or walking and then finish with an extended stretch. 75-minutes.

Check the three Cycle Schedules on the following pages closely to ensure you are planning for the current rotation.

Registration starts February 11 at the cycling area.16 bikes available. Please bring a towel, earphones,

2 water bottles and a light snack.Class format: 1 mile run, 80-100 minute ride, 3 mile run.

Indoor Duathlon Series Indoor Duathlon SeriesSundays, March 10/17/24 & April 7 - 11:00 am-2:00 pm

Rotation 1: Jan 2-13, Feb 11-24, Mar 25-31 - NO CLASSES Jan 1, Feb 18, Mar 29

Cycle Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:15 StrengthWendy

IntervalRina/Murray

7:00 Interval Murray

StrengthMurray

8:00 Lactic Acid Bath Murray

All TerrainMurray

8:30 Training RideVarious

9:00 Triple “R”Various

9:45 Rookie RideVarious

10:15 All TerrainLesley

12:10 Lactic Acid BathRicki

All TerrainLesley/Murray

4:30 All Terrain+Linda

IntervalChristine

5:35 Lactic Acid BathChristine

Training RideWendy

StrengthChristine

Training RideMurray

6:45 Strength/Ride & Resist - Brenda

Rotation 2: Jan 14-27, Feb 23-Mar 10 - NO CLASSES Jan 1, Feb 18, Mar 29


6:15 IntervalWendy

Lactic Acid BathRina/Murray


IntervalMurray

8:00 Strength Murray

All TerrainMurray





12:10 StrengthRicki

All Terrain Lesley/Murray


StrengthChristine

5:35 IntervalChristine

Training RideWendy

Lactic Acid BathChristine

Training RideMurray

6:45 IntervalBrenda

Rotation 2: Jan 14-27, Feb 23-Mar 10 - NO CLASSES Jan 1, Feb 18, Mar 29


6:15 IntervalWendy

Lactic Acid BathRina/Murray


IntervalMurray


All TerrainMurray





12:10 StrengthRicki

All Terrain Lesley/Murray


StrengthChristine

5:35 IntervalChristine

Training RideWendy


Training RideMurray

6:45 IntervalBrenda

Rotation 3: Jan 25-Feb 10, Mar 11-24 - NO CLASSES Jan 1, Feb 18, Mar 29


6:15 All TerrainWendy

StrengthRina/Murray


Lactic Acid Bath Murray

8:00 IntervalMurray

All TerrainMurray





12:10 IntervalRicki

All TerrainLesley/Murray



5:35 Strength Christine

Training RideWendy

IntervalChristine

Training RideMurray

6:45Lactic Acid Bath/

Ride & ResistBrenda

YOUR MIND/BODY CLaSSES Bring mind and body together. Yoga and Tai Chi are held in the Yoga Studio. Yoga participants must be able to get up and down off the floor. Yoga is progressive therefore all participants must attend a beginner series prior to the continuing series. Body Bliss is held in the Studio. Karate is held on the gym floor.

Tai Chi/TaijiquanThis ancient Chinese exercise is suitable for all with slow, gentle movements to help restore or maintain your wellness.

KarateThis martial art promotes fitness through blocks, punches, strikes and kicks. Beginner and Continuing levels.

Kundalini Yoga This powerful form of yoga stimulates health with simple techniques that help bring the energies of your body into balance. Mixed level.

Hatha YogaThe union of physical, emotional, mental and spiritual aspects promotes internal and external balance while improving flexibility. Gentle classes offer a slower pace (fewer poses).

Iyengar YogaIyengar yoga uses physical postures and props to stretch the body and improve flexibility and mobility. Beginner and Continuing levels.

Astanga Iyenga Power YogaThis is an introduction to yoga flow, a more advanced form of yoga. Previous yoga experience required and not recommended for people with limitations.

Mind/Body Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:15Astanga Power Yoga Advanced

Lori (Jan 10-Mar 28)

8:30Iyengar MixedDarcy

(Jan 12-Mar 30)

9:00Iyengar Beginner

Sharon (Jan 7-Mar 25)

Iyengar Continuing

Brenda (Jan 9-Mar 27)

Hatha ActiveKirti Kaur

(Jan 11-Mar 29)

9:30Karate

Continuing(Jan 12-Mar 30)


Darcy (Jan 12-Mar 30)

10:15Tai Chi/Taijiquan

Beginner(Jan 15-Mar 19)

Hatha MixedKirti & Sirikar Kaur

(Jan 10-Mar 28)

10:30Iyengar

ContinuingSharon

(Jan 7-Mar 25)

Iyengar Beginner


Kundalini Mixed

Kirti Kaur (Jan 11-Mar 29)

12:05



Hatha MixedKirti Kaur

(Jan 9-Mar 27)

Iyengar Continuing




6:45Iyengar

Continuing Darcy

(Jan 7-Mar 25)

Kundalini Mixed


Iyengar Beginner


7:00Karate




No MIND/BoDY classes: JaNUaRY 1, FeBRUaRY 18, MaRcH 29

Let us know how we are doing...email us at [email protected] or fill in a comment card available at the Front Desk

Mind/Body Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Lori (Jan 10-Mar 28)

8:30Iyengar MixedDarcy

(Jan 12-Mar 30)



Iyengar Continuing


Hatha ActiveKirti Kaur

(Jan 11-Mar 29)

9:30Karate

Continuing(Jan 12-Mar 30)





Hatha MixedKirti & Sirikar Kaur

(Jan 10-Mar 28)

10:30Iyengar

ContinuingSharon

(Jan 7-Mar 25)

Iyengar Beginner


Kundalini Mixed


12:05



Hatha MixedKirti Kaur

(Jan 9-Mar 27)

Iyengar Continuing




6:45Iyengar

Continuing Darcy

(Jan 7-Mar 25)

Kundalini Mixed


Iyengar Beginner


7:00Karate




12:05 Body Bliss(Sep 5-Dec 19)

6:30 Body Bliss(Sep 6-Dec 27)

YOUR aqUa CLaSSES Performed in our warm water therapy pool, these classes are non-impact. The warm water allows you to move like you may have never moved before! All classes are 45 minutes long.

Aqua Interval Intervals for cardiovascular fitness, strength and flexibility with a relaxing cool down.

Aqua Flex Use resistance equipment and the resistance of the water for a great strength training effect.

Bootcamp! This fast-paced class combines cardio and resistance training and is designed for people looking for a challenging workout.

Only Arthritis Aqua A refreshing workout using the resistance of water to improve strength, endurance and range of motion. ONLY for those with arthritis.

Aqua Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:15 Interval Raul/Michelle

Interval Raul/Michelle

Flex Raul

Interval Raul

Interval Raul

7:05 Flex Raul/Michelle

Interval Raul

8:15 Interval Raul

Interval Rhonda

Interval Raul

Flex Raul

Interval Ricki

8:30 Flex Michelle/Ricki

9:15 Flex Raul

Interval Rhonda

Flex Raul

Interval Raul

Flex Ricki

9:30 Interval Michelle/Ricki

Interval Ricki

10:15 Interval Veronica

Interval Ricki

Interval Rhonda

10:30 Interval Rhonda

Interval Raul

Interval Ricki

11:00 Interval Ricki

Flex Ricki

Flex Rhonda

11:30 Flex Veronica

Flex Raul

12:00 Interval Raul

Interval Ricki

Flex Rhonda/Ricki

12:15 Only Arthritis Ricki

Only Arthritis Raul

1:15 Pool Closed 1:00pm-2:00pm

Interval Ricki

Pool Closed 1:00pm-2:00pm


2:15 Only Arthritis Raul

Only Arthritis Ricki

Only Arthritis Raul

5:00 Interval Raul

Bootcamp! Rhonda/Veronica

Interval Karen

5:30 Interval Michelle

6:00 Interval Raul

Interval Cassidy

6:15 Interval Raul

Flex Michelle

6:45 Interval Cassidy

7:00 Interval Raul

Cardiac Rehabilitation Program members and individuals with high blood pressure must have physician approval prior to pool use.

Aqua Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6:15 Interval Raul/Michelle

Interval Raul/Michelle

Flex Raul

Interval Raul

Interval Raul

7:05 Flex Raul/Michelle

Interval Raul

8:15 Interval Raul

Interval Rhonda

Interval Raul

Flex Raul

Interval Ricki

8:30 Flex Michelle/Ricki

9:15 Flex Raul

Interval Rhonda

Flex Raul

Interval Raul

Flex Ricki

9:30 Interval Michelle/Ricki

Interval Ricki

10:15 Interval Veronica

Interval Ricki

Interval Rhonda

10:30 Interval Rhonda

Interval Raul

Interval Ricki

11:00 Interval Ricki

Flex Ricki

Flex Rhonda

11:30 Flex Veronica

Flex Raul

12:00 Interval Raul

Interval Ricki

Flex Rhonda/Ricki

12:15 Only Arthritis Ricki

Only Arthritis Raul

1:15 Pool Closed 1:00pm-2:00pm

Interval Ricki



2:15 Only Arthritis Raul

Only Arthritis Ricki

Only Arthritis Raul

5:00 Interval Raul

Bootcamp! Rhonda/Veronica

Interval Karen

5:30 Interval Michelle

6:00 Interval Raul

Interval Cassidy

6:15 Interval Raul

Flex Michelle

6:45 Interval Cassidy

7:00 Interval Raul

NOt aLL SPaCES BEtwEEN CLaSSES REFLECt OPEN tIMES FOR USE: PLEASE SEE NEXT PAGE FOR FREE POOL TIMES

6:00-6:30

Gym & Swim(Jan 11-Mar 22) $80

7:15-7:45

Gym & Swim(Jan 11-Mar 22) $80

12:00-12:30

Wee Swim(Jan 12-Mar 16) $60

(Mar 23-Apr 13) $24

12:30-1:00


(Mar 23-Apr 13) $24

4:50-5:20


(Mar 21-Apr 11) $24

Special ClosuresNO CLASSES:

February 18

CLOSED: January 1, March 29

No Afternoon Free Swim: March 16 due to

Instructor training program

YOUR FREE POOL tIMES

Cardiac Rehabilitation Program members and individuals with high blood pressure must have physician approval prior to pool use.

Pool Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM Free Time

7:00am–8:15am

10:00am–10:30am

7:00am–8:15am

10:00am–10:30am7:00am–8:15am

7:00am–8:30am

10:30am–12:00pm

7:00am–9:30am

11:15am–12:00pm

PM Free Time

12:45pm–1:00pm

3:00pm–5:00pm

6:45pm–7:00pm

7:45pm–9:45pm

1:00pm–1:15pm

2:00pm–5:00pm

5:45pm–6:15pm

8:00pm–9:45pm

12:45pm–1:00pm

3:00pm–5:00pm

7:30pm–9:45pm

2:00pm–4:50pm

7:00pm–9:45pm

3:00pm–5:00pm

6:30pm–7:15pm

7:45pm–8:45pm

4:00pm-6:00pm

Up to 15 people can enjoy the use of our warm water therapy pool during these selected free times. Times are subject to change due to special closures or events. Changes will be posted at the front desk.

YOUR GYM aCtIvItIES Badminton Sign-ups45-minute court times are available for singles or doubles bookings. Participants may book one slot per day, in person or by phone. Please see Front Desk for full booking details.

Gym Floor Activities Join a Wellness Consultant on the gym floor for activities appropriate for all ages and ability levels. Options include: Floor Hockey, Stretch & Relax, and Circus Circuits. Schedule runs from September to end of June.

Intramurals (Adult)No sign-up. Just come ready to play. Equipment sign-outs at the Locker Desk or Front Desk.

Equipment OrientationLearn to use the machines safely and effectively with separate small group sessions for cardio, resistance and XPress Line (Keiser) machines. See Front Desk to select a session time.

Stretch BreaksJoin us on the gym floor for that important stretch before your workout. Stretch breaks run weekdays all year.

The following activities will use half the gym floor:Gym & Swim: Fridays, January 11-March 15, 5:30-7:45pmMini Soccer: Wednesdays, January 16-March 6, 1:00-1:45pm

Thursdays, January 17-March 7, 5:15-6:00pmBirthday Parties: As posted at the Front Desk

The gym floor and fitness studio will be closed: Saturday, March 9 for the CP Bike Race

PLEASE NOTE

Free Time & IntramuralsGym Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Free Time 6:00am–6:00pm 6:00am–6:00pm 6:00am–8:00pm

6:00am–10:05am

12:05pm-8:00pm

6:00am–5:30pm

7:45pm-8:45pm

7:00am–9:30am12:30pm-6:45pm

7:00am–12:00pm

Intra- murals

Floor Hockey 8:00pm–9:45pm

Badminton 8:30pm–9:45pm

Open Gym 8:00pm–9:45pm

Basketball 8:00pm–9:45pm

Let us know how we are doing...email us at [email protected] or fill in a comment card. Available at the Front Desk

OtHER SERvICES FOR YOU Personal Training: 204-632-3900One on one1 Session $505 Sessions $22510 Sessions $400

Couples1 Session $755 Sessions $35010 Sessions $650

Small Group Personal TrainingGroup of 3 $99/sessionGroup of 4 $120/session

Massage Therapy: 204-632-3900Member/non-member rates available.

Massage30 Minute Treatment $35/$4045 Minute Treatment $45/$5060 Minute Treatment $60/$6590 Minute Treatment $88/$98

Reflexology45 Minute Treatment $35/$4060 Minute Treatment $45/$50

Rehabilitation & Sports Injury Clinic: 204-632-3910Appointments times are available: Monday – Thursday: 7:30am-6:30pm Fridays: 7:30am-4:30pm

Physiotherapy ServicesPhysiotherapy Assessment $65Physiotherapy Treatment $55

Chiropractic ServicesChiropractic Assessment $60Chiropractic Treatment $35Acupuncture Treatment $55Active Release Treatment $55

Athletic Therapy ServicesAthletic Therapy Assessment $65Athletic Therapy Treatment $55

Urotherapy ServicesUrotherapy Assessment per hour $118Urotherapy Treatment per hour $90

Direct Billing Available To: Manitoba Blue Cross Manitoba Public Insurance Workers Compensation Board

Nutrition Counselling: 204-632-3910The Works - Adults A full one-hour session including food habit and lifestyle review, education, coaching and goal setting. You will receive your very own nutrition plan of action. $80/$60 Members

30-Minute Quick FixAs a follow-up to The Works, this session is focused on integrating your nutrition plan into your lifestyle. $40/$30 Members

The Works – TeensA one-hour session about easily available foods that fit into a teen lifestyle. Coaching may include healthy fast-food choices, a healthy weight for you, vegetarian eating or muscling into good nutrition. $80/$60 Members

Family Foods Fit Two 45 minute sessions will focus on how to make healthy food choices for the entire family. Learn about options for healthy meal choices, quick healthy meal ideas and how to make grocery shopping a healthy experience. $105/$70 Members

Plus applicable taxes...Rates subject to change

Event registration required. Call 204-632-3900 for details.

Heart Health Matters! Plus join us for free

blood pressure readings, exercise and relaxation

breaks and more.

102. Thursday, February 14th

9:00 am – 12:00 pm

Monday-Thursday: 6:00 am–10:00 pm Friday: 6:00 am–9:00 pm Saturday: 7:00 am–7:00 pm

Sunday: 7:00 am–5:00 pm Holiday Hours: 8:00 am–5:00 pm

F a c i l i t y H o u r s

For more options and programs for your complete wellness... pick up the Winter 2013 Positively Healthy at the Front Desk

or visit us online at

www.wellnessinstitute.ca under

Fitness and Education Classes.

Monday-Thursday: 6:00 am–10:00 pm Friday: 6:00 am–9:00 pm Saturday: 7:00 am–7:00 pm

Sunday: 7:00 am–5:00 pm Holiday Hours: 8:00 am–5:00 pm

Documents

Exercise Scedule Winter 2013