exercise schedule fall 2014
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For Member & Drop-in Classes September 1 – December 31, 2014
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.
FOR AQUA (THERAPY POOL) CLASSES: Limit of 15 participants1 Signing up for two classes is not permitted and taking back-to-back
classes is not recommended. Participants may take a second consecutive class only if there are spots in the class after the warm-up and only if the Instructor feels it will not be disruptive to participants.
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 digital sign 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: OCT 13, NOV 11, DEC 25, DEC 26, JAN 1 NO EVENING CLASSES: DEC 24, DEC 31FACILITY CLOSED: NOV 11, DEC 25
YOUR STUDIO CLASSES Studio classes are designed for a range of fitness levels. Unless otherwise noted, classes are 55 minutes.
3-2-1 Three minutes of cardio, two minutes of resistance training and one minute of core. Get it all in 55 minutes!
Abs of Iron & Buns of Steel Improve your posture, have better back health and look great! Discover exciting new ways to develop strength in your torso and legs.
Back to Basics
New 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.
Circuit This 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!
H.I.I.T. Me with your Best Shot! High Intensity Interval Training is the hottest trend in fitness. Incorporating unique intervals such as Tabata and Fartlek, H.I.I.T. alternates periods of anaerobic exercises with less intense but active recovery. Short but high energy workouts assist in weight loss, fat burning and athletic performance.
Interval Bootcamp This will definitely get your day started! Alternate between exciting athletic-type military drills and weight training.
Live Longer, Stronger
Formally 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.
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, Cardio Party, 4x4, Interval and much more! A format schedule will be posted outside the fitness studio.
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 Works A 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, equipment and positions.
TRX Combo Intervals of TRX Suspension Training exercises combined with resistance
training and cardio (on a bench, BOSU or the floor) for a complete full body workout. Excellent core workout!
Tough Enough Work and play hard without choreography. Sport and power drills, plyometrics, martial arts, agility, speed training and core conditioning. Fast-paced fun!
Let us know how we are doing...email us at info@wellnessinstitute.ca or fill in a comment card. Available at the Front Desk.
See Studio Schedule
on the next page!
Studio Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:15Interval
Bootcamp Rina
Body Flex Wendy
TRX Strength Rina
Circuit Wendy
8:00 TRX Strength Cindy
Pump Fix Shelly
Circuit Rina
9:00Cardio Combo
Challenge Shelly
Body Flex Ricki
H.I.I.T Ricki
Pump Fix Ricki
Spice It Up Cassidy
The Works Cheryl/Wendy
9:30Cardio Combo
Challenge Wendy
10:15Prime Time
Cardio Cindy
Posture Perfect Ricki
Prime Time Cardio
Raul
Strength & Stretch
Ricki
Bounce Ricki
10:30 TRX Strength Cindy/Wendy/Gail
Pump Fix Wendy
11:30 Cardio Quickie Cassidy
Cardio Quickie Ricki
12:05 Spice it Up Cassidy
TRX Strength Cassidy
Body Bliss Cassidy
(Sep 3 - Dec 31)
Body Flex Christine
TRX Strength Ricki
1:00PACE Raul
(Sep 8-Dec 15)
Live Longer, Stronger Rhonda
(Sep 9 - Dec 16)
PACE Raul
(Sep 11 - Dec 11)
4:30 TRX Combo Christine
Step Express Shelly
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
6:30Abs Of Iron & Buns Of Steel
Brenda
Back to Basics (High/Lo)
Shirley
TRX Strength Cheryl
Body Bliss Cheryl
7:30 Tough Enough Amanda
H.I.I.T Amanda
Combo Basics Cheryl
8:30
10:35
ZEN Stretch (Sep 14 - Nov 16)
$56
Studio Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:15Interval
Bootcamp Rina
Body Flex Wendy
TRX Strength Rina
Circuit Wendy
8:00 TRX Strength Cindy
Pump Fix Shelly
Circuit Rina
9:00Cardio Combo
Challenge Shelly
Body Flex Ricki
H.I.I.T Ricki
Pump Fix Ricki
Spice It Up Cassidy
The Works Cheryl/Wendy
9:30Cardio Combo
Challenge Wendy
10:15Prime Time
Cardio Cindy
Posture Perfect Ricki
Prime Time Cardio
Raul
Strength & Stretch
Ricki
Bounce Ricki
10:30 TRX Strength Cindy/Wendy/Gail
Pump Fix Wendy
11:30 Cardio Quickie Cassidy
Cardio Quickie Ricki
12:05 Spice it Up Cassidy
TRX Strength Cassidy
Body Bliss Cassidy
(Sep 3 - Dec 31)
Body Flex Christine
TRX Strength Ricki
1:00PACE Raul
(Sep 8-Dec 15)
Live Longer, Stronger Rhonda
(Sep 9 - Dec 16)
PACE Raul
(Sep 11 - Dec 11)
4:30 TRX Combo Christine
Step Express Shelly
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
6:30Abs Of Iron & Buns Of Steel
Brenda
Back to Basics (High/Lo)
Shirley
TRX Strength Cheryl
Body Bliss Cheryl
7:30 Tough Enough Amanda
H.I.I.T Amanda
Combo Basics Cheryl
8:30
1:00 Belly Fit
(Oct 4 - Nov 22)
$44
8:30 Zumba Step
& Toning(Oct 1 - Nov 19)
$63
NO GROUP EXERCISE CLASSES: OCT 13, NOV 11, DEC 25, DEC 26, JAN 1
FACILITY CLOSED: NOV 11, DEC 25 NO EVENING CLASSES: DEC 24, DEC 31
Classes and instructors are subject to change without notice.
2:15 Zumba Gold (Oct 4 - Nov 22)
$50
5:00 Hip Hop Yoga(Sep 12 - Nov 21)
$50
FIND YOUR CLASS ONLINE Your Exercise Schedules are online. Visit www.wellnessinstitute.ca and check out Your Classes under For Our Members.
Includes a Kids Corner-friendly schedule for parents!
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 Terrain Experience a ride that takes you on a journey though rolling hills, heart pounding climbs and exhilarating flats. (All Terrain+ is 55 min)
Interval Hang 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 Build power with 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 finish with an extended stretch. 75-minutes.
Check Dates for the 3 Rotations to prepare for the current rotation. Some formats alternate.
Check Rotation Dates to Find Today’s Cycling Class Format
1 Sep 2-Sep 14, Oct 13-Oct 26, Nov 24-Dec 7 2 Sep 15-Sep 28, Oct 27-Nov 9, Dec 8-Dec 21 3 Sep 29-Oct 12, Nov 10-Nov 23, Dec 22-Dec 31
Cycle Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:151 Strength 2 Interval
3 All Terrain Wendy
1 Interval 2 Lactic Acid Bath
3 Strength Rina
7:001 Interval
2 Lactic Acid Bath 3 Strength
Murray
1 Strength 2 Interval
3 Lactic Acid Bath Murray
8:001 Lactic Acid Bath
2 Strength 3 Interval
Murray
All Terrain Murray
8:30 Training Ride Various
9:00 Triple “R” Various
9:45 Rookie Ride Various
10:15 All Terrain Lesley
12:101 Lactic Acid Bath
2 Strength 3 Interval
Ricki
All Terrain Lesley/Murray
4:30 All Terrain+ Karen
1 Interval 2 Strength
3 Lactic Acid Bath Christine
5:351 Lactic Acid Bath
2 Interval 3 Strength
Christine
Training Ride Wendy
1 Strength 2 Lactic Acid Bath
3 Interval Christine
Training Ride
Murray
6:45
1 Strength/Ride & Resist 2 Interval
3 Lactic Acid Bath/Ride & Resist
Brenda
Check Rotation Dates to Find Today’s Cycling Class Format
1 Sep 2-Sep 14, Oct 13-Oct 26, Nov 24-Dec 7 2 Sep 15-Sep 28, Oct 27-Nov 9, Dec 8-Dec 21 3 Sep 29-Oct 12, Nov 10-Nov 23, Dec 22-Dec 31
Cycle Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:151 Strength 2 Interval
3 All Terrain Wendy
1 Interval 2 Lactic Acid Bath
3 Strength Rina
7:001 Interval
2 Lactic Acid Bath 3 Strength
Murray
1 Strength 2 Interval
3 Lactic Acid Bath Murray
8:001 Lactic Acid Bath
2 Strength 3 Interval
Murray
All Terrain Murray
8:30 Training Ride Various
9:00 Triple “R” Various
9:45 Rookie Ride Various
10:15 All Terrain Lesley
12:101 Lactic Acid Bath
2 Strength 3 Interval
Ricki
All Terrain Lesley/Murray
4:30 All Terrain+ Karen
1 Interval 2 Strength
3 Lactic Acid Bath Christine
5:351 Lactic Acid Bath
2 Interval 3 Strength
Christine
Training Ride Wendy
1 Strength 2 Lactic Acid Bath
3 Interval Christine
Training Ride
Murray
6:45
1 Strength/Ride & Resist 2 Interval
3 Lactic Acid Bath/Ride & Resist
Brenda
Stay in Touch...Find us and like us on Facebook, follow @WellnessSOGH on Twitter or Subscribe to our Wellness Updates emails.
Mind/Body Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00
8:30Iyengar Mixed Darcy
(Sep 13 - Nov 29)
9:00Iyengar Beginner Sharon
(Sep 8 - Dec 1)
Iyengar Continuing
Sharon (Sep 10 - Nov 26)
9:30Karate
Continuing (Sep 20 - Dec 6)
10:00Tai Chi/Taijiquan
Beginner (Sep 16 - Nov 25)
Astanga Power Yoga Beginner
Darcy (Sep 13 - Nov 29)
10:15Hatha Mixed
Kirti Kaur (Sep 11 - Nov 27)
10:30Iyengar
Continuing Sharon
(Sep 8 - Dec 1)
Iyengar Beginner
Sharon (Sep 10 - Nov 6)
12:05Yoga Flow Mixed
Larissa (Sep 9-Dec 2)
Iyengar Mixed Darcy
(Sep 12-Nov 28)
5:15Iyengar Beginner
Darcy (Sep 8 - Dec 1)
Hatha Mixed Kirti Kaur
(Sep 10 - Nov 26)
Iyengar Continuing
Darcy (Sep 11 - Nov 27)
6:00Tai Chi/Taijiquan
Beginner (Sep 16 - Nov 26)
6:45Iyengar
Continuing Darcy
(Sep 8 - Dec 1)
Yoga Flow Mixed
Kirti Kaur (Sep 10 - Nov 26)
Iyengar Beginner
Darcy (Sep 11 - Nov 27)
7:00Karate
Beginner (Sep 16 - Dec 9)
7:15Hatha Beginner
Larissa (Sep 9 - Dec 2)
YOUR MIND/BODY CLASSES Bring mind and body together. Body Bliss is held in the Studio. Karate is held on the West Gym floor. 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.
Ask the instructor about yoga drop-in as space is limited.
Tai Chi/Taijiquan This ancient Chinese exercise is suitable for all with slow, gentle movements to help restore or maintain your wellness.
Karate This 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.
Yoga Flow (Vinyasa) Flowing yoga postures likened to moving meditation. Mixed level.
Hatha Yoga The 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 Yoga Iyengar yoga uses physical postures and props to stretch the body and improve flexibility and mobility. Beginner and Continuing levels.
Astanga Iyengar Power Yoga This 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
6:00
8:30Iyengar Mixed Darcy
(Sep 13 - Nov 29)
9:00Iyengar Beginner Sharon
(Sep 8 - Dec 1)
Iyengar Continuing
Sharon (Sep 10 - Nov 26)
9:30Karate
Continuing (Sep 20 - Dec 6)
10:00Tai Chi/Taijiquan
Beginner (Sep 16 - Nov 25)
Astanga Power Yoga Beginner
Darcy (Sep 13 - Nov 29)
10:15Hatha Mixed
Kirti Kaur (Sep 11 - Nov 27)
10:30Iyengar
Continuing Sharon
(Sep 8 - Dec 1)
Iyengar Beginner
Sharon (Sep 10 - Nov 6)
12:05Yoga Flow Mixed
Larissa (Sep 9-Dec 2)
Iyengar Mixed Darcy
(Sep 12-Nov 28)
5:15Iyengar Beginner
Darcy (Sep 8 - Dec 1)
Hatha Mixed Kirti Kaur
(Sep 10 - Nov 26)
Iyengar Continuing
Darcy (Sep 11 - Nov 27)
6:00Tai Chi/Taijiquan
Beginner (Sep 16 - Nov 26)
6:45Iyengar
Continuing Darcy
(Sep 8 - Dec 1)
Yoga Flow Mixed
Kirti Kaur (Sep 10 - Nov 26)
Iyengar Beginner
Darcy (Sep 11 - Nov 27)
7:00Karate
Beginner (Sep 16 - Dec 9)
7:15Hatha Beginner
Larissa (Sep 9 - Dec 2)
10:35 ZEN Stretch
All Levels
(Sep 14 - Nov 16)
$56
NO GROUP EXERCISE CLASSES: OCT 13, NOV 11, DEC 25, DEC 26, JAN 1 NO EVENING CLASSES: DEC 24, DEC 31FACILITY CLOSED: NOV 11, DEC 25 Classes and instructors are subject to change without notice.
YOUR GYM ACTIVITIES Set up for basketball in West Gym and badminton in East Gym, unless noted.
East Gym Badminton/Pickleball Sign-ups45-minute court times are available for singles or doubles bookings. Participants may book one slot per day, at Front Desk or by phone.
Gym Floor Activities Join a Wellness Consultant on the west gym floor for activities appropriate for all ages and ability levels. Options include: Floor Hockey, Thrilling Skills, Fun Friday and Circus Circuits.
Intramurals (Adult) No sign-up. Just come ready to play. Equipment sign-outs at the Locker Desk or Front Desk.
Equipment Orientation Separate small group intro sessions for cardio, resistance and XPress Line (Keiser) machines. See Front Desk to sign up for a session time.
Stretch Breaks Join a Wellness Consultant for a group stretch before your workout. Breaks will be relocated when they overlap other West Gym programs.
Activities are in West Gym Unless Noted. Empty Slots are Open Gym. Programs in Grey Require Registration.
GYM Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00 CLOSED (See Facility Hours on Back Cover)6:30
7:00
7:30FFF Team E (Sep 27 - Nov 29) 8:00
8:30
9:00Stretch Break+ Stretch Break Stretch Break+ Stretch Break Stretch Break
9:30 Fun Fridays* Adult Karate (Sep 20 - Dec 6)10:00 Stretch Break Stretch Break Stretch Break Stretch Break Stretch Break
10:30 Floor Hockey Thrilling Skills Pickle Ball Activities of Daily Living (ADLs)
Circus Circuit Youth Karate (Sep 20 - Dec 6) 11:00 Stretch Break Stretch Break Stretch Break Stretch Break Stretch Break
11:30 Kids Karate (Sep 20 - Dec 6)12:00 FFF Indoor
Boot Camps (Oct 6 - Nov 3)
FFF Indoor Boot Camps (Oct 6 - Nov 3)
FFF Indoor Boot Camps (Oct 6 - Nov 3)12:30
1:00 Mini Soccer (Sep 17 - Nov 5)
Family Day Gym Games
various age groups
Stretch Break Stretch Break Stretch Break Stretch Break
1:30
2:00 Stretch & Relax Stretch & Relax Stretch & Relax Stretch & Relax Stretch & Relax
2:303:003:304:004:305:00
CLOSED
Stretch Break
Kids Karate (Sep 16 - Dec 9)
Stretch Break Mini Soccer (Sep 18 - Nov 6)
Stretch Break
5:30FFF Team A (Sep 22 - Nov 24)
FFF Team C (Sep 24 - Nov 26) Gym
& Swim (Sep 12 - Nov 21)
6:00 Stretch Break
6:30
7:00 FFF Team B (Sep 22 - Nov 24)
Adult Karate (Sep 16 - Dec 9) FFF Team D
(Sep 24 - Nov 26)
CLOSEDStretch Break
7:30
8:00Intramural
Floor HockeyIntramural Basketball
8:30 *East Gym*
Intramural Badminton9:00
CLOSED9:30
Activities are in West Gym Unless Noted. Empty Slots are Open Gym. Programs in Grey Require Registration.
GYM Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:00 CLOSED (See Facility Hours on Back Cover)6:30
7:00
7:30FFF Team E (Sep 27 - Nov 29) 8:00
8:30
9:00Stretch Break+ Stretch Break Stretch Break+ Stretch Break Stretch Break
9:30 Fun Fridays* Adult Karate (Sep 20 - Dec 6)10:00 Stretch Break Stretch Break Stretch Break Stretch Break Stretch Break
10:30 Floor Hockey Thrilling Skills Pickle Ball Activities of Daily Living (ADLs)
Circus Circuit Youth Karate (Sep 20 - Dec 6) 11:00 Stretch Break Stretch Break Stretch Break Stretch Break Stretch Break
11:30 Kids Karate (Sep 20 - Dec 6)12:00 FFF Indoor
Boot Camps (Oct 6 - Nov 3)
FFF Indoor Boot Camps (Oct 6 - Nov 3)
FFF Indoor Boot Camps (Oct 6 - Nov 3)12:30
1:00 Mini Soccer (Sep 17 - Nov 5)
Family Day Gym Games
various age groups
Stretch Break Stretch Break Stretch Break Stretch Break
1:30
2:00 Stretch & Relax Stretch & Relax Stretch & Relax Stretch & Relax Stretch & Relax
2:303:003:304:004:305:00
CLOSED
Stretch Break
Kids Karate (Sep 16 - Dec 9)
Stretch Break Mini Soccer (Sep 18 - Nov 6)
Stretch Break
5:30FFF Team A (Sep 22 - Nov 24)
FFF Team C (Sep 24 - Nov 26) Gym
& Swim (Sep 12 - Nov 21)
6:00 Stretch Break
6:30
7:00 FFF Team B (Sep 22 - Nov 24)
Adult Karate (Sep 16 - Dec 9) FFF Team D
(Sep 24 - Nov 26)
CLOSEDStretch Break
7:30
8:00Intramural
Floor HockeyIntramural Basketball
8:30 *East Gym*
Intramural Badminton9:00
CLOSED9:30
Look for the following closures posted by Front Desk: Birthday Parties: West Gym; Maintenance & Other Events: As Posted
Weekday Stretch Breaks
– 5:15, 6:15, 7:15 –
locations as announced
New? Book an Equipment Orientation See Front Desk
Special Closures
Full Gym: SEP 23Facility Closed:
NOV 11, DEC 25, JAN 1Holiday Hours:
OCT 13, DEC 26, DEC 31
YOUR AQUA CLASSES These 45-minute non-impact classes are performed in our warm therapy pool. The warm water allows you to move like you may have never moved before!
Arthritis A refreshing workout using the resistance of water to improve strength, endurance and range of motion. Designed for anyone with restricted mobility.
Interval Intervals for cardiovascular fitness, strength and flexibility with a relaxing cool down.
Flex Use resistance equipment & the resistance of the water for a great strength training effect.
Stretch & Flex Slow movements focus on stretching, relaxation, balance, stability and deep breathing.
Bootcamp! This fast-paced class combines cardio and resistance training and is designed for people looking for a challenging workout.
50/50
The best of both worlds! Half the class will get your heart pumping with cardio movements and the other half is geared to resistance training to improve your strength for daily activities.
Aqua Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:15 Interval Raul/Michelle
Interval Raul/Michelle
Flex Bahia
Interval Raul
Interval Raul
7:05 Flex Raul/Michelle
Interval Bahia
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 Stretch and Flex Veronica
Interval Larissa
Interval Rhonda
10:30 Interval Rhonda
Interval Raul
Interval Ricki
11:00 Interval Ricki
Flex Larissa
Flex Rhonda
11:30 Stretch & Flex Veronica
Flex Raul
12:00 Interval Raul
Interval Ricki
50/50 Rhonda
12:15 Arthritis Ricki
Arthritis Raul
1:15 Pool Closed 1:00pm-2:00pm
Interval Ricki
Pool Closed 1:00pm-2:00pm
Pool Closed 1:00pm-2:00pm
2:15 Arthritis Raul
Arthritis Ricki
Arthritis Raul
5:00 Interval Raul
Interval Karen
5:30 Bootcamp! Bahia
Interval Michelle
6:00 Interval Raul
Interval Cassidy
6:15 Interval Bahia
Flex Michelle
6:45 Interval Cassidy
7:00 Interval Bahia
Cardiac Rehabilitation Program members and individuals with high blood pressure must have physician approval prior to pool use. Members only.
Aqua Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6:15 Interval Raul/Michelle
Interval Raul/Michelle
Flex Bahia
Interval Raul
Interval Raul
7:05 Flex Raul/Michelle
Interval Bahia
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 Stretch and Flex Veronica
Interval Larissa
Interval Rhonda
10:30 Interval Rhonda
Interval Raul
Interval Ricki
11:00 Interval Ricki
Flex Larissa
Flex Rhonda
11:30 Stretch & Flex Veronica
Flex Raul
12:00 Interval Raul
Interval Ricki
50/50 Rhonda
12:15 Arthritis Ricki
Arthritis Raul
1:15 Pool Closed 1:00pm-2:00pm
Interval Ricki
Pool Closed 1:00pm-2:00pm
Pool Closed 1:00pm-2:00pm
2:15 Arthritis Raul
Arthritis Ricki
Arthritis Raul
5:00 Interval Raul
Interval Karen
5:30 Bootcamp! Bahia
Interval Michelle
6:00 Interval Raul
Interval Cassidy
6:15 Interval Bahia
Flex Michelle
6:45 Interval Cassidy
7:00 Interval Bahia
NOT ALL SPACES BETWEEN CLASSES REFLECT OPEN TIMES FOR USE: PLEASE SEE NEXT PAGE FOR FREE POOL TIMES
Cardiac Rehabilitation Program members and individuals with high blood pressure must have physician approval prior to pool use. Members only.
7:15-7:45
Gym & Swim (Sep 12 - Nov 21)
$90
12:30-1:00
Wee Swim (Sep 13 - Nov 15)
$65
4:50-5:20
Wee Swim (Sep 11 - Nov 13)
$65
SPECIAL CLOSURES
NO CLASSES: OCT 13, NOV 11, DEC 25,
DEC 26, JAN 1NO EVENING CLASSES:
DEC 24, DEC 31 FACILITY CLOSED:
NOV 11, DEC 25, JAN 1
6:00-6:30
Gym & Swim (Sep 12 - Nov 21)
$90
12:00-12:30
Wee Swim (Sep 13 - Nov 15)
$65
YOUR FREE POOL TIMES
Cardiac Rehabilitation Program members and individuals with high blood pressure must have physician approval prior to pool use. Members only.
PLEASE NOTE: Starting January 2015, there will be changes to free pool times. Watch for posters as we announce details and introduce some new programs.
Pool Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Free Time
9:00am–9:15am 10:00am–10:15am 11:45am–12:00pm
7:00am–8:15am 10:00am–10:30am 11:15am–11:30am
9:00am–9:15am 10:00am–10:15am 11:45am–12:00pm
7:00am–8:15am 10:00am–10:30am 11:15am–11:30am
7:00am–8:15am 9:00am–9:15am
10:00am–10:15am 11:45am–12:00pm
7:00am–8:30am 9:15am–9:30am
10:15am–12:00pm
7:00am–9:30am 10:15am–10:30am 11:15am–1:00pm
PM Free Time
12:45pm–1:00pm 2:00pm–2:15pm 3:00pm–5:00pm 5:45pm–6:00pm 7:00pm–9:45pm
1:00pm–1:15pm 2:00pm–5:30pm 5:45pm–6:15pm 7:45pm–9:45pm
12:45pm–1:00pm 2:00pm–2:15pm 3:00pm–5:00pm 5:45pm–6:00pm 7:30pm–9:45pm
1:00pm–4:50pm 7:00pm–9:45pm
12:45pm–1:00pm 2:00pm–2:15pm 3:00pm–6:00pm 6:30pm–7:15pm 7:45pm–8:45pm
1:00pm–7:00pm
1:00pm–4:00pm: Family Day activities
4:00pm–5:00pm
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.
opening keynote
Exercise is Good Medicine
Dr. Kevin Saunders Space is limited. Register
to reserve your seat.
204-632-3900
Tuesday, September 23, 9:00 am-1:00 pm www.wellnessinstitute.ca
Active AgingOpen House
Add life to your years and let the adventure begin!
Join us for screenings, fitness classes, activity demos and exhibits and get a free calendar.
This is a free community health event by the Wellness Institute. Receive your passport and 14-month calendar when you sign in. Dress for an active day.
Be Our GuestNot ready for a membership?Visit us as a guest and enjoy drop-in access to the facility plus a range of classes and intramural sports. Look for class descriptions market with a sun for drop-in friendly classes.
$15.00 per visit ($12.50 per visit with a member)
Must be 16+ years old and create a guest profile. Fees shown are subject to change and applicable taxes. No pool access.
OTHER SERVICES FOR YOU Personal Training: 204-632-3900One on one1 Session $525 Sessions $23510 Sessions $420
Couples1 Session $805 Sessions $35010 Sessions $650
Small Group Personal TrainingGroup of 3 per session $99Group of 4 per session $120
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-7:00pm Fridays: 7:30am-4:00pm
Physiotherapy ServicesPhysiotherapy Assessment $67.50Physiotherapy Treatment $55
Chiropractic ServicesChiropractic Assessment $67.50Chiropractic 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
Foot Care ServicesFoot Care Assessment $67.50Foot Care Treatment $50
Direct Billing Available To: Manitoba Blue Cross Manitoba Public Insurance Workers Compensation Board
Nutrition Counselling: 204-632-3910The Works - Adults This session includes 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 – TeensTeens learn about easily available foods that fit into a teen lifestyle. Coaching may include finding healthier fast-food choices, a healthy weight for you, vegetarian eating or muscling into good nutrition. $80/$60 Members
Family Foods Fit These two sessions focus on how to make healthy food choices for the entire family. Families learn about options for healthy meal choices, quick healthy meal ideas, and how to make grocery shopping a healthy experience. $105/$70 Members
Kids’ Corner: 204-632-3913Babysitting: First Child per hour $3Additional Children per hour $2
Plus applicable taxes...Rates subject to change. Visit www.wellnessinstitute.ca for additional details, including Kids’ Corner hours.
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 for your complete wellness... check out our Positively Healthy program guide online at
www.wellnessinstitute.ca.
To stay in touch with the latest Wellness programs, “Subscribe for Updates” at our website, find us and “like” us on Facebook or follow @WellnessSOGH on Twitter.
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
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