2018 Family Wellness Fall Program Guide

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Program Guide

Fall 2018


Table of Contents Company Background Company Story..................................................................................................... 3 Mission................................................................................................................. 3 Registration.......................................................................................................... 3 Mobile App........................................................................................................... 3 Youth Programs Youth Programs.................................................................................................... 4 Kids Healthy Cooking........................................................................................... 5 Youth & Family Events......................................................................................... 6 Youth Volunteer Corps ........................................................................................7 School’s Out Day Camps..................................................................................... 7 Swim School Level and Class Descriptions............................................................................... 8 Fall Session Schedule........................................................................................10 Leagues Basketball...........................................................................................................12 Racquetball.........................................................................................................12 Volleyball.............................................................................................................12 Wallyball.............................................................................................................12 Adult Programs Adult Healthy Cooking........................................................................................13 Adult Events.......................................................................................................14 Adult Fitness.......................................................................................................14 Group Fitness.....................................................................................................15 Events................................................................................................................. 16 Registered Dietitian............................................................................................16

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Company Background Sanford Health and the YMCA of Cass and Clay Counties: A Partnership for Community

Sanford Health and the YMCA of Cass and Clay Counties partnered to bring a wellness facility like none other, to the Fargo, Moorhead, West Fargo and area communities. Family Wellness combines the values of the region’s most recognized family fitness organization with the region’s largest health care system. Together, these organizations share the gift of wellness. Family Wellness offers the resources to inspire the best in each of us and a place to share our experiences with others. When we share, a community mindset flourishes. It’s a cycle, a lifestyle and a better way of being.

Mission

The mission of Family Wellness is to inspire healthy lifestyles by connecting people in a fun environment.

Registration

Register for any of our Fall 2018 program offerings starting July 23rd, 2018. Register at familywellnessfargo.org, at the Front Desk or call 701-234-2400.

Mobile App

Have you downloaded the Family Wellness Mobile App? Use your Online Service username and password and register for programs right from your mobile device! Also use it to view group fitness schedules, update billing or contact information, scan in, and more! Available for free in the Apple and Google Play stores. Search “Family Wellness Fargo” to download to your Apple or Android device.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Programs Parents Night Out

Lil’ Stars Basketball Session 1

Just Keep Kicking

Lil’ Stars Basketball Session 2

Sat. Sept. 1st, Oct. 6th, Nov. 3rd, Dec. 1st 5:45 - 8:45PM Need a night out? Drop your children off at Family Wellness for a date night or just a night to yourself! Pre-registration is required and space is limited. Sign up by noon the Friday prior to the event. Parent’s Night Out is located in Childcare at Family Wellness for ages 2 weeks to 9 years. Bring your own diapers and nut free snacks. $12 Members / $18 Nonmembers Mondays, Sept. 10th - Oct. 15th 5:30 - 5:45PM Just Keep Kicking offers children ages 4-6 the chance to learn and practice the fundamentals of soccer. Each day there is a new skill to focus on, along with challenging games to help enhance those skills. Athletes will learn everything from dribbling to shooting while having fun learning the game. $30 Members / $60 Nonmembers

Sports Sampler

Tues. and Thurs., Sept. 11th -- 25th 5:00-5:45 PM Sports Sampler is packed with a variety of fun sports for kids ages 4-6. Participants will learn and play sports of all sorts in a positive and encouraging environment. This camp will focus on teamwork, sportsmanship and giving your best effort at all times. Come join the team at Family Wellness! $30 Members / $60 Nonmembers

Youth Boot Camp

Tues. and Thurs., Sept. 18th -- Oct. 25th 4:00-4:45 PM Youth Boot Camp is a fun six week course designed to provide engaging games and activities while getting a workout. Molly, who carries a youth specialization personal training certificate, will cover a variety of fitness topics, including proper warm-up and cool down, stretching, balance, body weight activities and core work. Kids ages 8-12 years are encouraged to sign up. Class size is limited to eight individuals. $60 Members / $120 Nonmembers

Teen Boot Camp

Tues. and Thurs., Sept. 18th -- Oct. 25th 5:00-5:45 PM Teen Boot Camp is a fun six week course designed to work on a variety of fitness principles. Molly, who carries a youth specialization personal training certificate, will cover topics on proper warm-up and cool-down techniques, stretching, body weight activities, core work, balance, plyometric and agility. Kids ages 13-18 are encouraged to sign up. Class size is limited to eight individuals. $60 Members / $120 Nonmembers

Tues. and Thurs., Oct. 9th -- 25th 5:00-5:45 PM Lil’ Stars Basketball is a fun and high-energy program that allows children (ages 4-6) to explore the game. They will be introduced to a variety of basketball skills such as dribbling, passing and shooting. Kids will get the opportunity to play games and experience how fun it can be to “have a ball” at Family Wellness! $30 Members / $60 Nonmembers Tues. and Thurs. Oct. 30th – Nov. 15th from 5:00PM - 5:45PM From exploration to honing in on fundamentals, session 2 of Lil’ Stars Basketball will allow your child (ages 4-6) to improve on the skills of the game. This session will offer more game time and excitement. Continue to expand your knowledge and skills from session 1 with Lil’ Stars Basketball Session 2! $30 Members / $60 Nonmembers

Youth Basketball Session 1

Tues. and Thurs., Oct. 9th -- 25th 5:45-6:45 PM The Youth Basketball program focuses on the fundamentals of the game while developing teamwork. The kids (ages 7-9) will take their skills to the next level and get the opportunity to compete in games. Advance your basketball skills this fall at Family Wellness with Youth Basketball! $30 Members / $60 Nonmembers

Youth Basketball Session 2

Tues. and Thurs., Oct. 30th – Nov. 15th 5:45-6:45 PM Advance your skills from session 1 in this continuation of the Youth Basketball program (ages 7-9). Session 2 offers your child the chance to progress their fundamentals and increase the competition in more games. Step up your game with Youth Basketball Session 2! $30 Members / $60 Nonmembers

Turn Up the Racquet

Tues. and Thurs., Dec. 5th -- 21st 5:00-5:45 PM Turn Up The Racquet provides a chance for kids ages 8-12 to learn about racquetball. Kids will learn all of the basic skills of racquetball along with learning the rules of the game. They will get the chance to play games while learning skills and having fun. Sign up at the front desk and join us as we Turn Up the Racquet! $30 Members / $60 Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Fall Youth Programs Continued FIT Start

Mon. & Wed., Sept. 17th - Dec. 12th from 6:00PM - 7:00PM This program is for children ages 7-11 and is designed to work with them in a supportive environment to reach their weight loss goals. Program includes 24 small group sessions. Pre and post measurements will be taken on the 1st and last days. $200 Members / $314 Nonmembers (includes a two month individual membership)

TEEN Start

Tues. & Thurs., Sept. 18th - Dec. 13th from 6:00PM - 7:00PM This program is for teenagers ages 12-17 and is designed to work with them in a supportive environment to reach their weight loss goals. Program includes 24 small group sessions. Pre and post measurements will be taken on the 1st and last days. $200 Members / $314 Nonmembers (includes a two month individual membership) Financial assistance is available for FIT Start and TEEN Start (please ask about scholarships if needed).

Kids Healthy Cooking Classes Please register at least 48 hours in advance of each Healthy Cooking Class. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult.

Banana Split Bites

Sunday, Sept. 9th 3:00PM - 4:00PM An easy and fun spin on a classic treat. We’ll even make our own chocolate sauce. $12 Members / $20 Nonmembers

Monster Toast and Eggs

Monday, Sept. 24th 6:00PM - 7:00PM Breakfast for Dinner? You bet! It’s a fun take on toast. We are going to “paint” on the toast, scramble the eggs and squeeze oranges for some rockin’ OJ! $12 Members / $20 Nonmembers

Veggie Pizza Rolls

Sunday, Oct. 14th 3:00PM - 4:00PM These tasty pizza rolls are a creative way to incorporate a variety of veggies into your child’s diet. $12 Members / $20 Nonmembers

Granola Balls and Smoothies

Saturday, Oct. 20th 10:00AM - 11:00AM Finding healthy snacks that kids will eat can be difficult. Come learn how to make these tasty granola balls and fruit smoothies. Your kids are sure to approve! $12 Members / $20 Nonmembers

7 Layer Taco Dip and Baked Pita Chips

Saturday, October 27th from 10:00AM - 11:00AM Make this your meatless Monday tradition! Kids will make a healthy taco dip and homemade pita chips. $12 Members / $20 Nonmembers

Applesauce Pumpkin Bread

Saturday, Nov. 3rd 10:00AM - 11:00AM The scent of fall is in the air! You will smell apples and cinnamon in the kitchen as we bake this tasty low-fat quick bread! $12 Members / $20 Nonmembers

The Hungry Caterpillar Loves Veggie Dip

Monday, Nov. 5th 6:00PM - 7:00PM Straight from the story, we will make our own Hungry Caterpillars. These caterpillars love their veggie dip and you will learn why. We have a special bonus treat planned for the end of class, so join us and come hungry! $12 Members / $20 Nonmembers

Tater Tot Omelet Bites

Sunday, Nov. 11th 3:00PM - 4:00PM Let’s make breakfast fun! We’ll make mini egg bakes in muffin tins and fill them with delicious breakfast food. $12 Members / $20 Nonmembers

Turkey and Black Bean Tostadas

Saturday, Nov. 17th 10:00AM - 11:00AM This self-serve meal lets kids load up a tostada with their choice of toppings. $12 Members / $20 Nonmembers

Santa Pancakes and Snowmen

Saturday, Dec. 1st 10:00AM - 11:00AM Come make a special holiday breakfast! We will prepare whole-grain pancakes with adorable Santa faces made from strawberries and whipped cream! $12 Members / $20 Nonmembers

Play-Dough Pizzas

Monday, Dec. 3rd 6:00PM - 7:00PM Let’s practice our spelling by making our own name from pizza dough. It’s a great way to learn letters and make a great snack! $12 Members / $20 Nonmembers

Low-fat Gingerbread Cookies

Saturday, Dec. 8th 10:00AM - 11:00AM Let’s mix, roll, cut and decorate adorable low-fat gingerbread men together! It’s a great Christmas tradition, and no-mess for mom! $12 Members / $20 Nonmembers

Pupcakes

Sunday, Dec. 9th 3:00PM - 4:00PM If you love your furry family as much we do, you’ll love making them homemade PUPCAKES! $12 Members / $20 Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Kids Healthy Cooking Programs Edible Art and Play

Infant Massage

Mondays, Oct. 1st - Oct. 22nd from 5:30PM - 6:00PM Join us in the kitchen to “Play with Your Food!” That’s right! We are going to use all of our senses while we make a fun, artistic, healthy snack. This class is ideal for preschool age children (ages 3-5) who are thought of as “picky eaters.” Eating incorporates all of the five senses and sometimes smaller children need more time (through play) to work through eating issues. That is exactly what we will do during this class…play and eat! (program is for both child & parent/caregiver). $39 Members / $59 Nonmembers

Thursday, October 25th from 6:00PM - 7:30PM This class is for caregivers and their infants to learn how to massage their infants. Massage has been shown to improve circulation, help infants to relax, regulate sleep patterns, stimulate digestive system and may relieve colic or gas. It also can improve communication, attachment and bonding between caregiver and infant, as well as caregivers may feel more confident in understanding their baby’s cues. The class will be a hands-on experience for babies and their caregivers (bring baby). Free for Members and Nonmembers

Kinder Chef

Spooktacular Night

Mondays, Oct. 1st - Oct. 22nd from 6:15PM - 7:00PM For ages 5-7 (adult attendance not required). These lessons will work on basic kitchen skills and introducing proper technique. $50 Members / $90 Nonmembers

Junior Chef

Tuesdays, Oct. 2nd - Oct. 23rd from 5:30PM - 6:30PM For ages 8-9. These lessons will advance the basics of cooking and present cook top, oven, and small appliances. $60 Members / $100 Nonmembers

Master Chef

Tuesdays, Oct. 2nd - Oct. 23rd from 6:45PM - 7:45PM For ages 10-12. With basic skills and technique in place, these lessons will challenge the child to finesse their skills and work towards independence. Knife skills will be advanced. Independence at the cook top highlighted. Working with the oven and small appliances continue to be enforced. $75 Members / $115 Nonmembers

After-School Cooking Classes

Tuesdays, Nov. 6th - Dec. 11th from 3:15PM - 4:15PM Family Wellness wants to invite you to join us in the kitchen this school year with our After School Healthy Cooking Program (ages 5-12)! This hands on learning experience will have you slicing and dicing your way to becoming the next top chef! It is a six class program that allows kids to cook and taste test a new recipe each day. So grab your apron and a spatula and come see what we are stirring up in the Family Wellness After School Healthy Cooking Program! $60 Members / $66 Nonmembers

Youth & Family Events Family Yoga

Saturday, Oct. 13th 9:00AM - 10:00AM Participate in yoga as a family! Learn relaxation, breathing and movements that can be done any time or place. Bond as a family while learning skills you can use at home to increase your overall wellness. All ages are welcome! $5 Per Family Members / $10 Per Family Nonmembers

Thursday, Oct. 25th 5:00PM - 7:00PM Family Wellness invites your family to get together for an exciting night, jam packed with Halloween fun! Young, old, and everyone in between is encouraged to participate. Enjoy a healthy festive snack, and face painting. Free for Members and Nonmembers

Family Fit

Monday, Nov. 5th – Dec. 17th 5:00PM - 5:45PM Family Fit is designed to get you and your kids moving together. This class will offer a variety of workouts designed for kids and their parents. The program is six sessions long and is for kids ages 7-11 and their parents. Make Family Fit your new family night at Family Wellness! $30 Per Family Members / $60 Per Family Nonmembers

Turkey Trot

Saturday, Nov. 10th 12:45PM - 1:30PM The Turkey Trot is a family event to get everyone together to have some fun! This year we are adding an optional turkey themed craft before and after the run so you can really get in the turkey spirit. Young, old, and everyone in between is encouraged to participate. Join us in running, jogging, or walking one mile on our indoor track at 1p.m. All families who participate will be entered into a drawing to WIN one of two free TURKEYS! We will draw the winners at the conclusion of the race. This is a great event to be active and connect with the family… And let’s not forget to mention a chance to win a (frozen) turkey for the holiday season! (Turkey costumes welcome!) Craft begins at 12:45pm. Run begins at 1pm.

Family Zumba

Saturday, Dec. 1st 9:15AM - 10:15AM Family Zumba is a great way to incorporate exercise while having fun together. Join us for a great opportunity to improve the health of every member of the family by participating in easy-to-follow dance routines. All ages and abilities are welcome! $5 Per Family Members / $10 Per Family Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Volunteer Corps Youth Volunteer Corps (YVC)

Youth Volunteer Corps is a team-based, diverse, structured, and flexible service-learning program. The mission of the YVC is to create volunteer opportunities to address community needs and to inspire youth for a lifetime commitment to service. As an affiliate of the YVC, Family Wellness would like to provide this opportunity to all kids’ ages 11-18. We have a variety of volunteer opportunities available between August-December. Choose which opportunities you would like to participate in. Registration for all of the below volunteer activities are FREE! Participants will earn prizes based on the number of hours completed, including the chance to win a free membership! For more information Contact Matt at matthew.melchior@sanfordhealth.org or at 701-234-7001. YVC Opportunities

Zoo Ya Wanna Volunteer | September 22nd from 10:00AM - 11:30AM | If you enjoy gardening and working around animals, then this volunteer opportunity is for you! The Red River Zoo needs our help in creating a beautiful atmosphere for everyone to enjoy. Volunteers will get the opportunity to help with gardening, raking, and caring for the facility. Participants will be notified of the start time and need to provide transportation to and from the site. Nature of the North | The great outdoors is calling all Youth Volunteers! Nature of the North needs help setting up a big event! Participants will be notified of the start time and need to provide transportation to and from the site.

Caring with CHARISM | November 8th | Test out your mentoring skills with the kids at CHARISM. Youth Volunteers will get the opportunity to lead some fun and exciting youth activities. Participants will be notified of the start time and need to provide transportation to and from the site.

Helping the Homeless | November 17th 11:00 AM | This November, help give back to your community with Churches United by sorting and cleaning donations for the homeless. Participants will be notified of the location and need to provide transportation to and from the site.

National Cookie Day! | December 4th @ Family Wellness from 5:00 PM – 6:30 PM | Run, run, run, as fast as you can Youth Volunteer Corps are making the Gingerbread Man! Join us at Family Wellness in making gingerbread cookies to deliver to local shelters.

School Out Day Camps Fall into Fun

Thursday and Friday, October 19th & 20th from 9:00 AM-4:00 PM This two-day camp will provide your child with fun and excitement during their days off from school with a combination of our sports sampler and splash camp. Participants will spend their time in the gym playing a variety of games and sports along with creating waves in the pool. Don’t spend your days off bored at home, fall into some fun at Family Wellness! Financial Assistance and Before & After Care is also available. Ages 6-11 $70 Members / $90 Nonmembers

Camp Snow Day

Tuesday - Friday, December 26th – December 29th from 9:00 AM-4:00 PM Heat up your winter break this year at Family Wellness with a four day, full-day camp for kids. Camp Snow Day will provide high energy activities, arts and crafts, and even the chance to splash into the pool. Every day is a spectacular snow day at Family Wellness! Financial Assistance and Before & After Care is also available. Ages 6-11 $140 Members / $156 Nonmembers 2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Swim School Swim School Levels

Our Family Wellness Swim School takes pride in our exciting water-safe program. Our philosophy is that each child progresses at their own pace. Through positive reinforcement, practice and patience, students learn water-safe swimming skills while having fun. Our Swim School runs lessons for children starting at the age of 6 months through adulthood. Classes will be once a week for 30 minutes in our large pool. Families that want to swim more than once a week are encouraged to do so. Classes are structured by age and ability to accommodate varying skill levels within each age group. Our student to teacher ratios are 4:1 except for our Parent/ Baby and Parent/Child classes which are 6:1. Our goal is to teach your child in a fun, safe environment that builds confidence, self-esteem and a feeling of accomplishment.

Parent/Baby

Transitional Parent/Child

Babies ages 6-18 months and the parent will enjoy the class together. This class is an excellent bonding opportunity between parent and baby. This class teaches the parent how to properly hold their baby while working on floating, submerging, hand/eye coordination and muscle strengthening through games and songs.

Transitional PC is a class for 2-year-olds that have already taken Parent/Child and need to be pushed on their swim skills and listening skills, but are not ready to be on their own in a Guppy class yet. The goals of this class are to eventually get the parent out of the water and for the class to run like a normal Guppy class. However, these little guys might not be ready to swim without a parent yet and for safety reasons, might not be ready to wait their turn and therefore need a parent in the water with them as well. These children should be very comfortable in the water doing various swim skills and be ready to work on swimming independently. This class must be recommended for your child from your Parent/Child instructor.

Parent/Child Children ages 19-35 months and the parent will enjoy the class together as well. This class teaches the parent how to work with their baby on relaxed floating, gaining breath control for submerging, independent climbing out of pool and muscle strengthening. This class will also include games and songs.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Swim School Levels Cont. Guppy Children three years old can begin getting comfortable in the water independent of their parents. Through patience and trust, children in this level will overcome their fear and eventually swim independently. Instructors work with children at their own pace and encourage students to progress through games and fun.

Starfish In this level, encouragement and positive reinforcement will help little swimmers become more skilled at swimming independently. Floating independently on their front and back as well as kicking across the pool on their back independently is stressed in this class for water safety reasons.

Froggie In this class, participants will build on their independence in the pool swimming further distances. Being able to transition from swimming on their front to their back with ease is one of the skills that will build this swimmer’s confidence. This is also a major water safety skill and a building block toward formalized strokes in future levels.

Turtle Children in this class will build on previous levels by working on swimming under water, beginning defined swimming strokes and learning more water safety skills. Swimmers will learn backstroke, front crawl, elementary backstroke and be able to retrieve toys from the bottom of the pool.

Otter Swimmers in the Otter class will gain confidence as they begin to swim further distances in backstroke, front crawl and elementary backstroke. Children will learn dolphin kick, breaststroke pull and kick and will start to learn flip turns.

Seal Children in this class will increase their strength and endurance by swimming multiple lengths of front crawl and backstroke with flip turns. Your swimmer will progress by completing the butterfly and breaststroke. Endurance will be increased even more by working on being able to swim 300 yards continuously.

Shark These experienced swimmers will be able to swim multiple lengths of the pool in each of the competitive strokes: front crawl, backstroke, breaststroke and butterfly. Children in this class will also be skilled in elementary backstroke and sidestroke. Safety is emphasized in this class while students learn various forms of survival swimming which they will be able to do for ten consecutive minutes.

Adaptive These one-on-one lessons are for swimmers with special needs and are tailored towards the skills of each participant. Instructors will communicate with parents even more than usual to ensure that the class is working towards an agreed upon goal.

Private Lessons Private and Semi-Private lessons are available if you would like more attention for your child.

Pre-Swim Team

Monday and Wednesdays from 5:15-6:00 PM This pre-swim team class is for swimmers who have participated in level Seal swimming lessons or above. Emphasis is learning and refining the four competitive strokes, endurance and having fun! This program is also for those wishing to join competitive swim teams and anyone who would benefit from additional practice on level Otter or higher swimming skills. This program is twice a week for 45 minutes.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Family Wellness Swim School Fall Session 1:

Tuesday, September 4th - Saturday, October 20th 7 weeks of class, Member rate - $49, Nonmember rate - $98 (due to Labor Day, the Monday classes will be pro-rated to a 6 week session)

Fall Session 2:

Monday, October 22nd – Saturday, December 8th 7 weeks of class, Member rate - $49, Nonmember rate - $98 (due to Thanksgiving, the Thursday and Saturday classes will be pro-rated to a 6 week session) Family Wellness Online Member Registration for Sessions 1 and 2: Monday, July 23rd Family Wellness In Person or Over the Phone Member Registration for Sessions 1 and 2: Monday, July 30th Nonmember and YMCA Member Online Registration for Session 1: Monday, August 6th Nonmember and YMCA Member In Person or Over the Phone Registration for Session 1: Monday, Aug 13th Nonmember and YMCA Member Online Registration for Session 2: Monday, October 8th Nonmember and YMCA Member In Person or Over the Phone Registration for Session 2: Wednesday, October 10th Pre-Swim Team - Monday and Wednesdays, 3:45-4:30pm Pre-Swim Team is for swimmers who have participated in level Seal swimming lessons or above. Emphasis is learning and refining the four competitive strokes, endurance and having fun! This program is also for those wishing to join the YMCA’s Gators Swim Team and anyone who would benefit from additional practice on level Seal or higher swimming skills. This program is twice a week for 45 minutes. Adult Beginner Lessons This class is for beginner swimmers who would like to learn the basic strokes. Adult Swim Team - Tuesday and Thursdays 8-9pm Our experienced coach will put together workouts to help the experienced swimmer get an appropriate workout for their skill level. This is an excellent program for triathletes who need help with training in the pool and improving their technique to obtain a more powerful and efficient stroke. Private Lessons Private swimming lessons are available for each session listed and are a good option for those who may want or need more one-on-one attention. * The private lessons marked with * are available for swimmers who are at the level of a Guppy, Starfish, Froggie, or Turtle ** The private lessons marked with ** are available for swimmers who are at the level of a Froggie, Turtle, or Otter *** T he private lessons marked with *** are available for swimmers who are at the level of an Otter, Seal, or Shark

Tuesday Schedule:

Monday Schedule: 9:00am 9:30am 10:00am 10:30am 11:00am 11:30am 3:00pm 3:30pm 4:00pm 4:30pm 5:00pm 5:30pm 6:00pm 6:30pm 7:00pm 7:30pm

Guppy Froggie Guppy Starfish PC TPC

Starfish Otter Turtle Froggie Guppy Guppy

Private*** Pre-Swim Team 3:45-4:30 Turtle Otter Private*** Starfish Turtle Seal Starfish Froggie Shark

9:00am 9:30am 10:00am 10:30am 11:00am 11:30am 3:00pm 3:30pm 4:00pm 4:30pm 5:00pm 5:30pm 6:00pm 6:30pm 7:00pm 7:30pm

PC Guppy PB PC Guppy Otter

Guppy Guppy Guppy Guppy PB PC

Starfish Starfish Private** Starfish Froggie Turtle

Guppy Starfish Guppy Guppy Starfish Seal

Starfish Froggie Starfish Starfish Froggie Shark

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

Froggie Turtle Froggie Froggie Turtle

Turtle Adult Turtle Turtle Otter

Otter Private* Otter Seal Private*

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Thursday Schedule:

Wednesday Schedule: 9:00am 9:30am 10:00am 10:30am 11:00am 11:30am 3:00pm 3:30pm 4:00pm 4:30pm 5:00pm 5:30pm 6:00pm 6:30pm 7:00pm 7:30pm

Guppy Starfish Turtle Guppy Guppy PC

Starfish Froggie Seal Froggie Starfish Guppy

Private*** Pre-Swim Team 3:45-4:30 Turtle Otter Private* Froggie Seal Private* Starfish Turtle Shark

9:00am 9:30am 10:00am 10:30am 11:00am 11:30am 3:00pm 3:30pm 4:00pm 4:30pm 5:00pm 5:30pm 6:00pm 6:30pm 7:00pm 7:30pm

Guppy PB PC TPC PC Otter

PC PC PC PC PC PB

Starfish Private** Starfish Starfish Froggie Turtle

Starfish Guppy Guppy Guppy Guppy Seal

Froggie Starfish Starfish Starfish Starfish Shark

Turtle Froggie Froggie Froggie Froggie

Otter Turtle Turtle Turtle Turtle

Private Seal Otter Seal Otter

Saturday Schedule: 9:00am 9:30am 10:00am 10:30am 11:00am 11:30am

PC Guppy PB Guppy PC Otter

Guppy Starfish Guppy Starfish Starfish Seal

Starfish Froggie Starfish Froggie Froggie Shark

Froggie Turtle Froggie Turtle Turtle

Turtle Seal Turtle Seal Otter

Otter Private* Otter Private** Private*

Directions on How to Register Online for First Time Family Wellness Members

Directions on How to Register Online for First Time Non-Members of Family Wellness

1. www.familywellnessfargo.com/memberships/login 2. Click “Login Here” 3. Click “Do not have a login” 4. Enter Member Number and Date of Birth (can get Member Number at Front Desk) 5. Pick your class and register!

1. 2. 3. 4. 5. 6.

Call or drop by the front desk to confirm your email. Ask the front desk to send you your online credentials via email. www.familywellnessfargo.org/memberships/login Click “Login Here” Log in under the “Member Login” with info sent to you. Click on “Program Registration”

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Leagues & Tournaments Racquetball League

A League | Tuesdays, Sept. 11th - October 16th 7:00PM - 10:00PM BC League | Thursdays, Sept. 13th - October 18th 7:00PM - 10:00PM BC League | Thursdays, Nov. 1st - December 13th 7:00PM - 10:00PM Come join Family Wellness for a fun racquetball league! This league is for members AND non-members ages 15+. Games will start at 7:00pm and are scheduled every hour. There can be up to 12 players per skill group. $15 Members / $30 Nonmembers

Adult Basketball League

Thursday, Dec. 6th - Mar. 14th from 6:15PM - 10:00PM You are invited to join us in this fun and exciting basketball league! This is an officiated league where every team plays 10 games plus a tournament. Please pick up a league roster and set of rules from the front desk or on our website. The roster needs to be completed and turned in the first night of league play. The registration deadline is Friday, November 30th. There are limited spots available so register at the Family Wellness front desk today! $380 Members / $500 Nonmembers

Adult Volleyball League

Wednesdays, Oct. 4th - Dec. 14th from 6:15PM - 10:00PM The Family Wellness Volleyball League is a 6-on-6 co-ed league that runs 10 weeks (includes pool play and a tournament). We follow USA volleyball rules (with a few exceptions) and will have a referee at each match. Please pick up a program roster and set of rules from the front desk or on our website. The roster needs to be completed and turned in the first night of league play. This league is sure to be a great time so grab some friends and sign up today! $220 Members / $260 Nonmembers

Co-Ed Adult Wallyball League

Tuesday, Oct. 30th - Dec. 11th from 7:00PM - 10:00PM Family Wellness is introducing its first ever Wallyball League! This dynamic game puts an off the wall twist on volleyball. The league will be six weeks in length (no games on November 20th due to the holiday week) and matches will be decided by a best out of three games to 21. Assemble your team of 4 – 6 players and register today for our Co-Ed Wallyball League! $20 Members / $40 Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Programs Adult Healthy Cooking Classes Please register at least 48 hours in advance of each Healthy Cooking Class

Garden Veggie Sides

Thursday, Sept. 13th 6:00PM - 7:30PM Explore making Spicy Eggplant Chips and Garlic Parm Zuke Chips. $12 Members / $20 Nonmembers

Profile Approved Meals

Tuesday, Sept. 18th 6:30PM - 8:00PM Sanford Profile is a great program for weight management but sometimes thinking of recipes is challenging. This month we will focus on using seasonal vegetables. $12 Members / $20 Nonmembers

Moroccan Chicken Bowl

Tuesday, Sept. 25th 6:00PM - 7:00PM Spice up your everyday chicken dinner with sweet and savory flavors you already have in your pantry! $12 Members / $20 Nonmembers

Gluten/Dairy Free Chicken Marsala

Thursday, Oct. 18th 6:00PM - 7:30PM Chicken Marsala doesn’t have to involve a trip to a restaurant. Let’s make this one gluten and dairy free with a caramelized onion-potato side. $12 Members / $20 Nonmembers

Profile Approved Meals

Tuesday, Oct. 30th 6:30PM - 8:00PM Sanford Profile is a great program for weight management but sometimes thinking of recipes is challenging. This month we will focus on satisfying a sweet-tooth. $12 Members / $20 Nonmembers

Adult Knife Skills Class

Friday, Nov. 9th 6:00PM - 7:00PM The more efficient you become with this simple yet effective kitchen tool, the more you will enjoy cooking and meal prep. This class covers basic knife skills such as: chopping, slicing, dicing and mincing. We will also discuss sharpening, storage, and care. All that we slice and chop-we get to eat! $12 Members / $20 Nonmembers

Paleo Thanksgiving

Tuesday, Nov. 13th 6:00PM - 7:30PM Create recipes that make whole fresh ingredients the star of your Thanksgiving table. $12 Members / $20 Nonmembers

Gluten/Dairy Free Zuppa Toscana

Thursday, Nov. 15th 6:00PM - 7:30PM Enjoy a trip to explore an Italian classic. This gluten/dairy free soup will warm up those fall days. $12 Members / $20 Nonmembers

Profile Approved Meals

Tuesday, Nov. 20th 6:30PM - 8:00PM Sanford Profile is a great program for weight management but sometimes thinking of recipes is challenging. This month we will focus on Thanksgiving side dishes. $12 Members / $20 Nonmembers

All About Eggs

Wednesday, Dec. 5th 6:00PM - 7:00PM Eggs are everywhere in the kitchen! From breakfast favorites like omelets, quiche, and egg-bakes to baked goods, sandwiches and spreads! In this class, we will discuss the basics of cooking eggs and make an egg-cellent recipe! We encourage teens to try this class as well. $12 Members / $20 Nonmembers

Guilt-free Holiday Treats

Tuesday, December 11th from 6:00PM - 7:30PM The holidays are a time for family, merriment and expanding waistlines. Let’s use some new ingredients to explore healthier baking options to add in to your holiday repertoire! $12 Members / $20 Nonmembers

Gluten-Friendly Holiday Baked Goodies Thursday, Dec. 13th 6:00PM - 7:30PM In this class we’ll experiment with using gluten-free and alternative sweeteners in recipes. $12 Members / $20 Nonmembers

Profile Approved Meals

Tuesday, Dec. 18th 6:30PM - 8:00PM Sanford Profile is a great program for weight management but sometimes thinking of recipes is challenging. This month we will focus on bringing delicious vegetable sides to your holiday table. $12 Members / $20 Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Events Wellness Wednesday

First Wednesday of the Month 10:30AM - 11:30AM September 5th | Wellness and Mental Health October 3rd | Exercise and Cancer November 7th | Prevention of Heart Disease December 5th | Wellness Celebration Free for Members and Nonmembers

IWI Racquetball Tournament

Friday, October 19th - Sunday, October 21st from Grab a partner and join Family Wellness for the Doubles Adult Racquetball Tournament this fall! The tournament will offer A, B, and C levels of competition. All proceeds from the tournament will go directly to the Inspire Wellness Initiative which funds need based community programs in our area. The deadline to register is October 12th. Please contact Matt at matthew.melchior@sanfordhealth.org or 701-234-7001.

Adult Fitness Adult Boot Camp

Tuesdays and Thursdays, Sept. 18th - Oct. 25th 5:30AM - 6:30AM, 8:30AM - 9:30AM, 11:00AM - 12:00PM OR 6:30PM 7:30PM Boot Camp is designed to accommodate all fitness levels from the beginner to the advanced. As long as you have no complications from injury or illness you will survive. This boot camp will challenge your muscles and your stamina but it will never leave you bored. We will be doing high intensity exercise to help promote lean muscle growth plus increased fat burning. In these six weeks we will be doing body weight exercises like pulling weights, running, and having fun with others who want to be challenged like you. $60 Members / $120 Nonmembers

Parkinson’s PD BIG

Mondays and Wednesdays, Oct. 1 - Dec. 31st 10:00AM - 10:45AM This class features BIG movements and PWR moves that focus on strength and balance, and also includes a LOUD voice exercise component. Participants must be referred by a BIG certified physical therapist. Need based membership applications are available at the front desk for financial assistance or print one from our website. Classes are held in Group Fitness 1 unless otherwise specified. $65 Members / $130 Nonmembers

Parkinson’s PD FIT

Mondays and Wednesdays, Oct. 1 - Dec. 31st from 11:00AM - 11:45AM This class is for independent movers (no walkers, canes, etc) who are ready for a continuous movement at a faster pace. Activities include dance, boxing and circuit style drills to work on balance, strength and agility. Participants must be able to get on and off the floor without assistance. Before attending, participants must meet with a PD Trainer 1 on 1 for a mobility assessment. Need based membership applications are available at the front desk for financial assistance or print one from our website. Classes are held in Group Fitness 1 unless otherwise specified. $65 Members / $130 Nonmembers

Holiday Weight Loss Challenge

Nov. 1st - Dec. 28th The holidays are just around the corner which typically means family, friends and larger waistlines. Let’s battle the weight gain with a fun and motivating weight loss challenge. To get you started on the right track this program includes one consultation with a trainer, three personal training sessions, one session with our registered dietitian, and a Family Wellness Cookbook. Throughout the eight week challenge you will get motivational tips and emails to keep you going. “Weigh ins” must be completed by November 4th and “Weigh outs” must be completed by January 5th. The winner is determined by largest percentage of weight lost and the winning individual will receive a free individual three month Family Wellness Membership! $145 Members/ $255 Nonmembers (which includes a Family Wellness Membership through the duration of the program!) Stop by the front desk to register and get more info today! $145 Members / $225 Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Fitness (continued) StrongHER

Tuesdays and Thursdays, Nov. 6th - 15th 8:30AM - 9:30AM Family Wellness is offering a small group training opportunity available to our female members. This women’s only strength training will focus on free weights during four one hour sessions. Class size is limited to eight individuals. $40 Members / $80 Nonmembers

TRX-SGT

Tuesdays, Nov. 27th - Dec. 18th 8:30AM - 9:15AM What better way to spend the morning than with this 45-minute, total body TRX workout! We’ll keep you moving the entire time so you can get a cardio workout while also building strength and core stabilization. This class will leave you feeling energized and ready to take on the rest of the day. This class is appropriate for all levels. Class size is limited to eight individuals. $40 Members / $80 Nonmembers

Group Fitness Free Float Trial - 20 min

Tuesday, Sept. 4th 6:00AM - 7:00AM, Sept. 7th 12:00PM - 1:00PM, OR Sunday, Sept. 9th 12:00PM - 1:00PM, OR Wednesday, Oct. 24th 8:00AM - 9:00AM Wonder what it’s like to be on an Aqua Stability Board? Well here’s your chance! Come and play on the Float Boards for 20 min to try them out! Sara, our instructor, will lead you through a few basic exercises so you can get the feel of what it’s like. Being on the water improves your balance and flexibility while encouraging being fully present in the moment and some humility for the occasional dip into the water so be prepared to get wet. Suggested clothing: shorts, leggings, sport bras, tanks or any other spandex/polyester type material. Due to the nature of the exercises being done, no swimsuits, bikinis or cotton allowed. Note: If requirements for clothing are not met participants will not be allowed to participate that day. Due to limited space, registration is required. Free to Members / $16 Nonmembers

FloatNFit Level 1

Tuesdays, Sept.11th - Oct. 16th from 6:00AM - 7:00AM, Fridays, Sept. 14th - Oct. 19th from 12:00PM - 1:00PM OR Sundays, Sept. 16th - Oct. 21st from 12:00PM - 1:00PM Take working out to a whole new level. FloatNFIT specialty courses are a total body strength, conditioning, and aerobic workout using floating fitmats on the water. This interval-based class combines body weight exercise with intervals and is designed to tone your body, improve your endurance, and challenge your balance while clearing your mind. Squats and crunches will never fell the same again. This is one effective workout! Suggested clothing: shorts, leggings, sport bras, tanks or any other spandex/polyester type material. Due to the nature of the exercises being done, no swimsuits, bikinis or cotton allowed. Note: If requirements for clothing are not met participants will not be allowed to participate that day. Due to limited space, registration is required. $60 Members / $120 Nonmembers

Intro to Yoga Workshop

Saturday, Sept. 9:30AM - 12:30AM OR Saturday, Oct. 27th 9:30AM - 12:30AM Yoga is great for helping you to become fit, flexible, focused and stress free. We recommend going to an Intro to Yoga workshop to help ensure your journey starts from the most enjoyable and empowered place possible. Intro to Yoga workshops are a great way to focus on your poses, ask questions, develop your practice and make new friends. Teachers will help guide you, demonstrate poses, and make alignment adjustments. These intimate group experiences offer a safe, nurturing and inspiring setting to begin your yoga journey or refresh your skills if you are already practicing. You will leave the workshop understanding basic yoga techniques and foundation poses to help you feel confident in your next yoga class. We will guide you through the following: • Brief background on yoga • Common and simple breathing exercises • Foundation postures and how to adapt them to your needs • How linked postures work together in our juicy flows • How to modify postures uniquely to your body • Sun salutations A & B, standing poses, & hip openers • Conclude with a deep relaxation $30 Members / $60 for Nonmembers

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Events Memorial Stair Climb

Tuesday, September 11th Firefighters from Fargo, Moorhead, West Fargo and the surrounding community will be volunteering to perform a memorial stair climb in full gear on stair climbers. We welcome you to pay tribute to all firefighters, especially those that lost their lives in the World Trade Center on September 11th, 2001. Help us fill the boot! Free will donations will be accepted on site and will go toward the Salvation Army. Know a business interested in sponsoring a climber? Contact us! If you are a firefighter and are interested in participating please contact Kelly for more information. kelly.kuntz@sanfordhealth.org | 701-234-7656

Run to Raise

Tuesday, Oct. 2nd Family Wellness is hosting the 7th Annual Run To Raise fundraiser for the Edith Sanford Breast Center. Family Wellness will donate $5 for every mile run or walked on the PINK treadmill. We invite all of our members to use the PINK treadmill when it is open to help add miles for the cause! 100% of proceeds will go directly to the Edith Sanford Breast Center. kelly.kuntz@sanfordhealth.org | 701-234-7656

Celebrating 7 Years of Community Impact - Open House

Wednesday, October 17th Help us celebrate seven years of community impact at Family Wellness! All are invited to learn about the ways that we are impacting the health of our community. We will have healthy food samples, a silent auction and several Mission Tours with Jenna, our Director, which will outline all of the wonderful work of the Inspire Wellness Initiative and other Family Wellness programming. If you would like to donate a silent auction item, please contact Karsyn at karsyn.wendt@sanfordhealth.org or 701-234-5996.

#GivingTuesday

Tuesday, Nov. 27th #GivingTuesday is a global day of giving fueled by the power of social media and collaboration. Celebrated on the Tuesday following Thanksgiving and the widely recognized shopping events Black Friday and Cyber Monday, #GivingTuesday kicks off the charitable season, when many focus on their holiday and end-of-year giving. Lift More and support the Inspire Wellness Initiative by getting a fitness challenge card at the front desk. Complete any 6 out of the 8 workouts on the card and enter your name in a drawing for a cool prize! Cards are $5 for members and $10 for nonmembers at the front desk and all proceeds benefit the Inspire Wellness Initiative. All nonmembers who purchase a challenge card will get in to the facility free for the day. Give More and double your impact for the Inspire Wellness Initiative on Giving Tuesday!

Registered Dietitian The benefits of good nutrition are endless! Come check out our Registered Dietitian services to see how you can make lasting lifestyle changes. Sessions involve identifying how current eating patterns and behaviors could be hindering your ability to be your healthiest self. Together you will identify specific goals and develop a plan that will promote lasting change. These personalized plans can focus on many different topics such as • Grocery Shopping Tips • Label Reading • Healthy Eating • Sports Nutrition • Weight Loss Weight Gain • Recipe Selection, Meal Tips, and Meal Planning • Healthy Substitution Ideas

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Location:

2960 Seter Parkway Fargo, ND 58104 Phone: 701-234-2400 familywellnessfargo.org

Hours:

Mon - Thurs: 5:00 a.m. - 11 p.m. Fri: 5:00 a.m. - 10:00 p.m. Sat: 6:00 a.m. - 9:00 p.m. Sun: 8:00 a.m. - 9:00 p.m.


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