Ladysmith Parks, Recreation & Culture Fall 2 Activity Guide by Town of Ladysmith

2021 FALL 2

ACTIVITY GUIDE Guide Current from November 1 to December 31

Admission & Registration Information

Early Years / Children / Youth Programs

Adult Programs

Advanced Aquatics

Aquatic Schedule

Swimming Lessons

Fitness Schedule

One-on-One Training

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p Photo by J. Robinson

Registered Fitness Programs

REGISTRATION DAY

Telephone and online registration begins Monday, October 18th at 7:00am Frank Jameson Community Centre Hours of Operation: (subject to change)

Reception Office: Monday-Friday Saturday-Sunday

Fitness Centre: 6:00am - 8:00pm 8:00am - 6:00pm

Monday-Friday Saturday-Sunday

Schedule Changes: Closed: Christmas Day December 25 & Boxing Day, December 26 New Years Eve December 31 - Sunday, January 2

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Aquatic Centre: 6:00am - 8:00pm 8:00am - 6:00pm

See page 5 for schedule information.

Reduced Hours: Remembrance Day, November 11: 11:30am-3:30pm Ladysmith Light Up, November 25: close at 5pm Christmas Eve, December 24: 11:30am-3:30pm

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Admission & Registration Information Fitness Centre and Aquatic Passes 10x and 30x Passes - Punch passes are non-transferable and do not expire. Monthly Passes - Monthly passes are non-transferable and non-refundable. No ‘holds’ permitted for 1 month passes. 12 month passes can be placed on ‘hold’ for a minimum of two weeks, two times per pass. A scheduled monthly payment plan is available for 12 month passes. Ask reception for more details. ALL MONTHLY AND PUNCH PASSES CAN BE USED IN BOTH THE POOL AND FITNESS CENTRE, AS WELL AS ANY DROP-IN FITNESS CLASSES

Admission Rates (Including GST) Pool & Fitness Centre Single

10X

30X

Child (under 3 years)

1-Month

12-Month

FREE 65.72 Ask about monthly payment plans

Child (3-12 years)

3.23

27.38

Youth (13-18 years)

4.41

37.77 100.21

44.72

433.25

Adult (19-59 years)

6.33

53.48 141.13

55.97

543.20

Senior (60-79 years)

4.41

37.77 100.21

44.72

433.25

105.47

1023.74

Senior (80+ years) Family

FREE 11.93 100.79 265.98

Family rate includes two adults & their immediate children Registration Full payment is required at time of registration. All registrations are processed on a first-come, first-served basis. Sadly, excellent programs are sometimes cancelled when people wait until the last minute to register. We need to make decisions three to five days prior to the start date of our programs to allow for proper preparation. Please register early to avoid disappointment. Cancellations Programs are subject to cancellation due to insufficient registration or changes in facility operation. If this occurs, a full refund will be issued. The refund will be issued based on the method of payment. In the event that a program or an individual class is cancelled, every attempt will be made to have the class or program rescheduled. Refunds Refunds may be given for withdrawals from programs 5 days prior to the start of the program, subject to a $5 refund processing fee. No refunds will be given 4 days or less before a course start date. Classes missed due to vacation or scheduling conflicts will not be refunded or credited. In cases of extended illness or injury, a prorated refund or credit may be granted upon provision of a medical note. To withdraw from a program, please call 250.245.6424. If you or anyone in your family feels sick, please stay home. 250.245.6424 and your session will be refunded or credited.

How to Register: Telephone: Call 250.245.6424 during office hours and use your Visa or Mastercard. Full payment is required at time of registration. See page 1 for reception hours. Online Registration: Click on the red course codes within this guide or visit www.reccowichan.ca to register for any courses offered through Ladysmith Parks, Recreation and Culture. Mail or Email: Registration forms are available at www.ladysmith.ca • •

Call

All registrations are processed on a first-come, first-served basis. A registration confirmation will be emailed to you once you have registered. Please watch for this confirmation coming from reccowichan, it may go to your spam folder.

Leisure Access Program What is the Leisure Access Program? The Town of Ladysmith, Department of Parks, Recreation & Culture provides a fee subsidy to Ladysmith residents who are in financial need. The subsidy enhances access to recreation and is available for admissions and program registration in Ladysmith. Proof of income and residency is required to determine the eligibility for the program. Who Can Apply? To be eligible for assistance, applicants must be residents of Ladysmith and have a total household income below Stats Canada low-income cutoffs. How do I apply? Applications can be found on our website or a physical copy can be requested by contacting the Frank Jameson Community Centre. Include with your application the documentation required, see application for details. What can the Leisure Access Program be used for? The program includes a 50-percent reduction in cost for most programs four times per year (one per season) and 50-percent discount on facility admissions.

• Masks are required inside our offices and facilities. Masks may be removed temporarily while participating in a sport or • fitness activity.

INFO / REGISTRATION p. 2

People who cannot wear a mask or who cannot put on or remove a mask without the assistance of others are exempt. A person may not be able to wear a mask for a psychological, behavioural or health condition, or due to a physical, cognitive or mental impairment. Masks are encouraged for children aged 2-12 in public settings.

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Early Years Programs Sports & Activities

Music

Smart Moves (0-16months not yet walking)

Come and have lots of fun with your infant while becoming informed about physical activities that you can do at home to enhance your child’s learning potential. Some topics and developmental activities that will be covered include the vestibular (balance) system, proprioception (awareness of body in space), mid-line movements, and vision. Each class will include fun songs and rhymes, baby yoga, and tummy time games that are developmentally appropriate and strengthen your baby’s physical, cognitive, social and emotional foundations for early learning. Instructor: Robyn Mor FJCC Program Room Tuesdays, November 2 - December 7 10:00-10:45am

$60/6 sessions

40012

Jump into Music (0-4yrs)

This one-of-a-kind music and movement program engages, educates, and entertains parent and child on a musical journey around the world. Stimulate mind/body/ spirit through diverse activities creating a well-rounded experience! A great way for families to bond, gaining exposure to musical rudiments and culture. Parent assistance is required. Call to register for 25% sibling discount FJCC Program Room Fridays, November 5 - December 17 10:00-10:50am

$98/7 sessions

40013

how to REGISTER ONLINE: To register for a program, click on the corresponding red course code or visit www.reccowichan.ca and search using the course code. TELEPHONE: Call 250.245.6424. Please have the course code ready to ensure fast and correct registration. REGISTRATION BEGINS MONDAY, OCTOBER 18TH AT 7:00AM

Children and Youth Programs YOUth Zone Pre-Teen (10-14yrs)

Dance

Calling all pre-teens ages 10-14 years - this awesome program is for you! You can play sports in the gym, use the gaming tables, play board games, and participate in the theme of the week. Want to try something new? Come share your ideas! FJCC Rec Room / Gymnasium Wednesdays, November 3 - December 15

Intro to Ballet and Jazz (5-7yrs)

Is your child interested in trying dance classes? This program has it all! A combination of introductory Ballet and Jazz will give your young dancer an opportunity to experience these dance forms in a positive, encouraging environment. FJCC Upper Hall Wednesdays, November 3 - December 15 4:00-4:45pm

$70/7 sessions

2:45-4:15pm

Youth Zone Friday Nights! Join the Youth Team for weekly activities and special events in the Rec Room and Gymnasium at FJCC. FJCC Rec Room / Gymnasium Fridays, November 5 - December 17

Schools Out Days

6:00-9:00pm

Adventure Zone Daycamp - Winter Break Activities (5-12yrs)

9:00am-3:00pm

$140/4 sessions

Monday-Thursday, December 27 - 30 9:00am-3:00pm

$140/4 sessions

40018 40019

Friday Night Hoops (8-12yrs)

Join us for a fun night of basketball skills, drills and games! Focus is on PLAY. All skill levels welcome. This program is free and has limited space so please commit to 7 weeks when registering for your spot. FJCC Gymnasium Fridays, November 5 - December 17 6:30-7:30pm

FREE/7 sessions

Red Cross Stay Safe! (9-13yrs)

9:00am-4:00pm

$40/1 session

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40078

FREE/7 sessions

40017

Bike Maintenance for Kids (8-13yrs)

Sports & Activities

General Interest Real-world scenarios often call on children to respond to challenges. The Stay Safe! program teaches applicable and age-appropriate skills, while increasing and reinforcing a youth’s capacity to improve his or her own safety. Whether in their community or on their own, this group will be given better tools to Stay Safe! in a variety of different situations. Prerequisite: Minimum 9 years of age or completion of grade 3 FJCC Program Room Saturday, November 13

40016

YOUth Zone - Teen (13-18yrs)

40014

Plan ahead and register for Adventure Zone Daycamp - Winter Break Activities! It’s a wonderful opportunity for kids to hang with friends doing activities they love: sports, crafts, games, swimming and having lots of fun! FJCC Rec Room Monday-Thursday, December 20 - 23

FREE/7 sessions

40015

Many children count their bicycles as their most treasured possessions. They spend a lot of time riding their bicycles to discover the world around them. Cycling is also a great way for children to exercise and keep their bodies healthy. Join Jesse and learn basic bike maintenance and bike repair for kids. Find out how a well-maintained bike increases cycle safety using a simple checklist covering tires, chain, handlebars, brakes, and seat. Learn how to keep the bike dry and clean, lubricate the chain and pedals, and take care of the tires. These maintenance tips would help to keep your bike in tip top condition. FJCC Program Room Saturday, November 6 10:00am-12:00pm

$25/1 session

39886

Have a child that can’t get enough of the water? Check out

Junior Lifeguard Club Interested in using the Fitness Centre?

on pg 4!

Youth ages 13-15 are welcome to attend the fitness centre upon completion of the youth training program - see pg 9 for more details!

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p. 3

Adult Programs Pizza Masterclass with Seraphina’s Oven

General Interest Put your Garden to Bed for Winter

Join Matt and learn some different techniques to winterize your garden. Learn what you can grow during our mild winters and how to put your inground garden to bed for the winter using cover crops or the no dig method. Matt will also share techniques to move smarter in the garden to get stronger and ensure gardening is never a chore. Instructor: Matt Arnett FJCC Program Room Tuesday, November 2 1:00-2:30pm

$25/1 session

40087

Saturday, November 6 10:00-11:30am

$25/1 session

40088

Wild & Natural Winter Woodland Wreaths

Let nature provide the creative inspiration for some eco-friendly holiday wildcrafting! We will tour a beautiful winter woodland garden, then warm up with a hot drink in the cozy outdoor classroom - where we will arrange foliage, twigs, lichen, and berries into unique and gorgeous (100% compostable) woodland wreaths to take home. Please dress warmly, and bring gloves and garden clippers (if you have). Instructor: Priscilla Brewer, Naturalist, Permaculturist, Landscape Designer, & Educator Fern and Feather, 3920 Yellow Point Rd. Saturday, December 4 10:00am-12:30pm

$39/1 session

40022

Join us for a dynamic hands-on pizza making class. Devon will share with you cheffy tricks to make the best homemade pizza, with and without a woodburning oven. You will learn how to make pizza dough, basic sauces, how to choose ingredients, as well as cooking techniques and strategies. Instructor: Seraphina’s Oven 11286 Greenhill Drive Friday, November 19 2:00-8:00pm

$125/1 session

40021

Devon is a graduate of the VIU Professional Baking and Pastry Program and owner of the famous Vagabond Pies in Victoria. She uses long fermented pizza crusts and sources local ingredients wherever possible.

Languages

Health & Wellness

Spanish for Beginners - Level 1

Learn vocabulary, structure of the language and speaking skills in this informal conversational class, with role-playing, games and other techniques. Participants with no previous knowledge of Spanish should feel comfortable at this level. Instructor: Martha Fortin FJCC Program Room Mondays, November 8 - December 13 7:00-8:30pm $99/6 sessions 40096 *Textbook required by order. Info on receipt.*

Let’s Breathe Together

Ready to expand your life with more freedom and joy? Join in to practice breathing skills and meditation for effective results including personal awareness, positive thought patterns, sleep relaxation and compassion for yourself and others. Suitable for all levels, no equipement required. Instructor: Karen Stefanson FJCC Fitness Studio Tuesdays, November 2 - 23

7:30-8:30pm

$48/4 sessions

40020

Spanish for Beginners - Level 2

Hola! For those with some previous knowledge of Spanish, this class covers grammar and practical dialogues for everyday life and for travelling to Spanish speaking countries. Instructor: Martha Fortin FJCC Program Room Mondays, November 8 - December 13

Watch for Two-nie Table Games returning this Fall to FJCC!

5:30-7:00pm $99/6 sessions 40097 *Textbook required by order. Info on receipt.*

Advanced Aquatic Programs Aquatic Fitness

Lifesaving Society Leadership Junior Lifeguard Club (8-13yrs)

Junior Lifeguard Club is a multi-level program where 8-12 year olds can learn attitudes and skills that could one day save a life. The JLC is designed to let kids participate in activities similar to those of real lifeguards. FJCC Pool Fridays, November 12 - December 17 5:30-6:30pm

$60/6 sessions

40042

Aqua Blender (16yrs+)

Did you know exercising in the water provides up to 17 times the resistance of air with no impact on your joints? Join us for a blend of the newest and most effective workouts available. A different class each time! Bootcamp. Spin. Running. Boxing. Cardio. Circuit. Core. A true fullbody workout! A highly energized aquatic fitness workout delivered by certified fitness instructors. These classes provide a well-rounded, head-to-toe workout. Be sure to bring your own water bottle filled for each class. FJCC Pool Mondays, November 8 - December 13 MH

6:30-7:30pm

$37.50/6 sessions

INFO / REGISTRATION p. 4

Swim Adult/Teen

Red Cross Swim Strokes (13yrs+)

This course will help you develop one or more swimming strokes, working toward proficiency and increased endurance. Work with your Water Safety Instructor to choose the strokes and set your goals and priorities. If you are interested in developing your strokes so that you can train for an advanced aquatic course or a triathlon, this is the ideal course for you. FJCC Pool Mondays, November 8 - December 13 6:30-7:30pm

$45/6 sessions

40036

40035

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Aquatic Schedule Our Aquatic area has: The Aquatic area at the FJCC features a large and a smaller, 4-lane, 25-metre pool warmer pool, perfect for everyone. Bring tHE whole family for Diving board, basketball hoops, rope swing, & climbing wall a swim or STOP BY FOR A soak in the hot tub after a workout. Aquatic wheelchairs, removable stairs and water run-way **Children under 7 years must be accompanied in water and Therapy pool accessible by ramp with a shallow depth of within arms reach of parent or person 19 years plus. zero sloping to 1.25 metres (2 children/1 adult)**. Whirlpool, DRY SAUNA Come take a dip in the pool with these ‘drop-in’ activities. Ladysmith Parks, Recreation & Culture offers a variety of drop-in aquatic visits and aquatic fitness programs ALL INCLUDED WITH A DROP-IN ADMISSION, PUNCH PASS OR MONTHLY PASS! With a variety of classes and times, there’s something for everyone!

**PRE-REGISTRATION IS NO LONGER REQUIRED FOR THE BELOW PROGRAMS** Schedule effective November 8 - December 31 SUNDAY

MONDAY

TUESDAY

THURSDAY

FRIDAY

SATURDAY

Leisure Swim 6:00-8:30am

Early Bird Lengths 6:00-8:30am

Parent & Tot Swim* 8:30-9:30am

Leisure Swim* 8:30-9:30am

Parent & Tot Swim* 8:30-9:30am

Leisure Swim* 8:30-9:30am

Parent & Tot Swim* 8:30-9:30am

AM Aquafit* 8:30-9:30am

Deep H2O* 8:30-9:30am

AM Aquafit* 8:30-9:30am

Deep H2O* 8:30-9:30am

AM Aquafit* 8:30-9:30am

Leisure Swim* 11:00am-12:00pm

Adaptive Aquatic Fitness* 11:00am-12:00pm

Parent & Tot / Leisure Swim 12:00-1:00pm

Noon Length Swim 12:00-1:00pm

Everyone Welcome Swim 2:00-4:00pm

Leisure Swim 4:00-5:30pm Everyone Welcome Swim 6:30-7:30pm

PLEASE NOTE:

WEDNESDAY

Everyone Welcome Swim 2:00-4:00pm

Leisure Swim 4:00-5:30pm Lengths / Leisure Swim 6:30-7:30pm

Everyone Welcome Swim 6:30-7:30pm

* indicates Hot Tub/Sauna NOT AVAILABLE Children 7yrs+ can attend unaccompanied, children under 7yrs must be accompanied by an adult 19yrs+ (2 children/1 adult). Pool is cleared 5 minutes BEFORE end time

Aquatic Visits

Drop In Aquatic Fitness Classes

Length Swims

Adaptive Aqua Fitness Adapt

Kick start your day with some early morning laps, get your kilometer of lengths in at lunch, or end your day perfecting your strokes during our length swims. There will be four lanes; casual, slow, medium and fast. Please pick the lane most appropriate for your swim speed.

A program for clients with arthritis and other mobility limitations. Take advantage of our qualified, experienced staff that have the expertise to personalize your workout by accommodating individual needs. Be sure to bring your own full water bottle to class each session.

Leisure Swim

Aquafit

If you need the warmth of the Therapy Teach Pool to loosen up your muscles, decrease the gravity on your joints, to work on pre or post-surgery exercises or just to get in some unassisted walking with the support of the water then the Ladysmith Leisure Swim is for you. Please note: if you require assistance to and from the change room or in and out of the pool, you will be required to have an aid with you to assist you.

Parent and Tot Swim

Do you have a tiny human who needs to burn off energy in the morning? We have just the thing to make that happen while having fun in the pool! The Parent & Tot swim is geared towards children not yet school aged and their caregiver.

Everyone Welcome Swim

A great time to enjoy the main pool and the therapy pool, diving board, climbing wall and slides. No length swimming during this time.

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A highly energized aquatic fitness workout delivered by certified fitness instructors. These classes provide a well-rounded, head-totoe workout. Be sure to bring your own water bottle filled for each class. MH

Deep H2O

These invigorating, impact-free classes work and tone all muscle groups. Participants combine cardiovascular work, deep-water running, jogging, bicycling and cross-country skiing movements. Class focuses on muscular strength motions that work the body’s major muscle groups as well as motions that work the core and improve balance. A buoyancy belt is required to create and maintain proper balance and posture. Be sure to bring your own full water bottle to class. M

Wondering what the heart icons mean? See page 11 for more information on Fitness Class Intensity Levels.

Looking for more aquatic fitness classes? Check out Aqua Blender on page 4!

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Swimming Lessons Parent-included Levels (6-36 months) Starfish 4-12months PARENTED

Orientation to water for babies and their parent/ caregiver. To enter this level, babies must be able to hold their head up. The goals are to help babies experience buoyancy and movement through songs and play in the water and to teach the parent/caregiver age-specific water safety. MONDAY & WEDNESDAY 10:00-10:30am November 8 - December 8 $55/10 sessions 40037

MONDAY & WEDNESDAY 5:30-6:00pm November 8 - December 8 $55/10 sessions 40043

Duck 12-24months PARENTED

Sea Turtle 2-3yrs PARENTED

Orientation to water for toddlers and their parent/ caregiver. Age is the only condition for entering this level. Swimmers learn how to use floating objects for support and explore different water movements through games, songs and active water play. The parent/ caregiver also learns age-specific water safety. MONDAY & WEDNESDAY 10:00-10:30am November 8 - December 8 $55/10 sessions 40038

Transition level from parent assisted to swim instructor lead class. Age is the only condition for entering this level. Swimmers learn, through fun games and songs, how to combine skills, how to kick with a buoyant object and how to perform basic floats, glides and kicks.

MONDAY & WEDNESDAY 5:30-6:00pm November 8 - December 8 $55/10 sessions 40044

MONDAY & WEDNESDAY 10:30-11:00am November 8 - December 8 $55/10 sessions 40039

MONDAY & WEDNESDAY 6:00-6:30pm November 8 - December 8 $55/10 sessions 40045

Swimming Lessons - Pre-school Levels (3-5yrs) Sea Otter 3-5yrs

All skills are assisted by the Instructor. Swimmers enter this level when they are 3 years of age. Using games and activities, swimmers learn to open their eyes under water, further develop basic floats and glides, and swim 1 meter. They also learn age-appropriate water safety skills. Swimmers are evaluated based on performance criteria and progress to Salamander once all criteria have been successfully completed. MONDAY & WEDNESDAY 10:30-11:00am November 8 - December 8 $55/10 sessions 40041

TUESDAY & THURSDAY 3:00-3:30pm November 9 - December 9 $49.50/9 sessions 40047

MONDAY & WEDNESDAY 3:30-4:00pm November 8 - December 8 $55/10 sessions 40046

Salamander 3-5yrs

Sunfish 3-5yrs

Swimmers enter this level when they have successfully completed Sea Otter. Using games and activities, swimmers learn to swim 2 meters, further develop basic floats and increase their distance on front and back glide. Front swim and roll-over glide are also included, and swimmers learn appropriate water safety skills such as how to jump into chest-deep water and how to use a lifejacket/Personal Flotation Device (PFD). Safety skills development includes water orientation, safe entries and exits and only swimming when an adult is present. Swimmers are evaluated based on performance criteria and progress to Sunfish once all criteria have been successfully completed. MONDAY & WEDNESDAY 10:30-11:00am November 8 - December 8 $55/10 sessions 40040

TUESDAY & THURSDAY 6:00-6:30pm November 9 - December 9 $44/8 sessions 40048

Swimmers enter this level when they have successfully completed Salamander. Using games and activities, swimmers learn to swim 5 meters, increase their distance using buoyant objects, increase their front and back glide with kick, and develop their roll-over glide, side glide and front swim. Safety skills include deep-water skills and use of a lifejacket/Personal Flotation Device (PFD). Safety skills development such as water orientation, safe entries and exits and always asking for permission before going near the water. Swimmers are evaluated based on performance criteria and progress to Crocodile once all criteria have been successfully completed. MONDAY & WEDNESDAY 3:30-4:00pm November 8 - December 8 $55/10 sessions 40050

TUESDAY & THURSDAY 5:30-6:00pm November 9 - December 9 $44/8 sessions 40049

TUESDAY & THURSDAY 3:30-4:00pm November 9 - December 9 $49.50/9 sessions 40051

Crocodile 3-5yrs

Swimmers enter this level when they have successfully completed Sunfish. Through games and other fun activities, swimmers learn to swim 5 meters on their front and back, perform a dolphin kick and begin using rhythmic breathing. They also progress with kicking drills and increase their swimming distance to 10 meters. Safety skills include jumping into deep water and performing surface support for 10 seconds, recognizing when a swimmer needs help and using a lifejacket/Personal Flotation Device (PFD) in deep water. Swimmers are evaluated based on performance criteria and progress to Whale once all criteria have been successfully completed. MONDAY & WEDNESDAY 3:30-4:00pm November 8 - December 8 $55/10 sessions 40052

TUESDAY & THURSDAY 3:30-4:00pm November 9 - December 9 $49.50/9 sessions 40053

All swimming lessons are eligible for the Leisure Access Card discount (LAC). See page 2 for more information.

INFO / REGISTRATION p. 6

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Swimming Lessons Swimming Lessons - School age Levels (5 yrs+) Level

Red Cross Swim Kids 1

Swimmers receive an orientation to water and the pool area and work on floats, glides and kicking. Swimmers build their endurance by working on the 5m front swim.

MONDAY & WEDNESDAY 3:00-3:30pm November 8 - December 8 $55/10 sessions 40054

Level

TUESDAY & THURSDAY 3:30-4:00pm November 9 - December 9 $49.50/9 sessions 40056

Swimmers work on propulsion skills to move through the water and to remain at the surface. Swimmers work on the front swim (5m) and learn about deep-water activities and proper use of a lifejacket/Personal Flotation Device (PFD). Fitness activities include the 10m flutter kick and a 10m distance swim. TUESDAY & THURSDAY 3:30-4:00pm November 9 - December 9 $49.50/9 sessions 40060

TUESDAY & THURSDAY 3:00-3:30pm November 9 - December 9 $49.50/9 sessions 40064

MONDAY & WEDNESDAY 6:00-6:30pm November 8 - December 8 $55/10 sessions 40063

This level introduces the front crawl (10m) and back swim with shoulder roll (15m). Swimmers work on kneeling dives, surface support (45 seconds, deep water) and developing a greater sense of self-safety by understanding their own limits. Endurance is built through a 25m swim. TUESDAY & THURSDAY 3:00-3:30pm November 9 - December 9 $49.50/9 sessions 40068

MONDAY & WEDNESDAY 6:00-6:30pm November 8 - December 8 $55/10 sessions 40067

This level introduces the back crawl (15m), sculling skills, whip kick on the back, stride dives and treading water. Front crawl increases to 15m. An introduction to safe boating skills is also included. Endurance is developed through a 50m swim. TUESDAY & THURSDAY 6:00-6:30pm November 9 - December 9 $44/8 sessions 40071

Red Cross Swim Kids 6

This level refines front crawl with a focus on hand entry and breathing (25m), back crawl with a focus on arm positions and body roll (25m), and introduces elementary back stroke (15m), safety on ice, and rescue of others with throwing assists. Swimmers demonstrate the front dive and their ability to tread water in deep water for 1½ minutes. Endurance is built through dolphin kick and a 75m swim. TUESDAY & THURSDAY 6:00-6:30pm November 9 - December 9 $44/8 sessions 40073

Red Cross Swim Kids 7

This level builds skills and endurance for the front crawl (50m), back crawl (50m) and elementary back stroke (25m) and introduces whip kick on the front. Swimmers learn about airway and breathing obstructions, reach assists and stride entry. Swimming endurance is increased to a 150m swim. MONDAY & WEDNESDAY 5:30-6:00pm November 8 - December 8 $55/10 sessions 40074

Level

Red Cross Swim Kids 8

This level is an introduction to breast stroke (15m) and feetfirst surface dives. Swimmers participate in timed tread water using the eggbeater skill for 3 minutes. Endurance is built on a 300m swim. TUESDAY & THURSDAY 5:30-6:00pm November 9 - December 9 $44/8 sessions 40076

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TUESDAY & THURSDAY 5:30-6:00pm November 9 - December 9 $44/8 sessions 40069

Red Cross Swim Kids 5

MONDAY & WEDNESDAY 5:30-6:00pm November 8 - December 8 $55/10 sessions 40072

Level

TUESDAY & THURSDAY 5:30-6:00pm November 9 - December 9 $44/8 sessions 40065

Red Cross Swim Kids 4

MONDAY & WEDNESDAY 5:30-6:00pm November 8 - December 8 $55/10 sessions 40070

Level

TUESDAY & THURSDAY 6:00-6:30pm November 9 - December 9 $44/8 sessions 40061

This level provides an introduction to diving, and teaches swimmers how to make wise choices about where and when to swim. Endurance is achieved by building strength in the flutter kick and a 15m swim.

MONDAY & WEDNESDAY 3:00-3:30pm November 8 - December 8 $55/10 sessions 40066

Level

MONDAY & WEDNESDAY 6:00-6:30pm November 8 - December 8 $55/10 sessions 40059

Red Cross Swim Kids 3

MONDAY & WEDNESDAY 3:00-3:30pm November 8 - December 8 $55/10 sessions 40062

Level

TUESDAY & THURSDAY 6:00-6:30pm November 9 - December 9 $44/8 sessions 40057

Red Cross Swim Kids 2

MONDAY & WEDNESDAY 3:00-3:30pm November 8 - December 8 $55/10 sessions 40058

Level

MONDAY & WEDNESDAY 6:00-6:30pm November 8 - December 8 $55/10 sessions 40055

TUESDAY & THURSDAY 5:30-6:00pm November 9 - December 9 $44/8 sessions 40075

Level

Red Cross Swim Kids 9

This level refines the front crawl (100m), back crawl (100m), elementary back stroke (50m) and breast stroke (25m), and encourages swimmers to combine different kicks for fitness (3 mins). Endurance is built through g a 400m swim.

TUESDAY & THURSDAY 5:30-6:00pm November 9 - December 9 $44/8 sessions 40077

Looking to develop your swimming skills further? Check out Red Cross Swim Strokes on page 4!

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Fitness Schedule Customize your fall fitness routine with these ‘drop-in’ activities. Ladysmith Parks, Recreation & Culture offers a variety of drop-in fitness and sports programs ALL INCLUDED WITH A DROP-IN ADMISSION, PUNCH PASS OR MONTHLY PASS! With a variety of classes and times, there’s something for everyone!

**PRE-REGISTRATION IS NO LONGER REQUIRED FOR THE BELOW PROGRAMS** Schedule effective November 8 - December 31 SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Cardio Circuit 9:00-10:00am Gymnasium

Retro Robics 9:00-10:00am Upper Hall

Cardio Circuit 9:00-10:00am Gymnasium

Fitness Lite 2 10:00-11:00am Upper Hall

Advanced Pickleball 9:30-11:30am Gymnasium

Fitness Lite 2 10:00-11:00am Upper Hall

Basketball 1:30-5:30pm Gymnasium

Yoga Fitness 12:00-1:00pm Upper Hall

Basketball 1:30-5:30pm Gymnasium

FRIDAY

SATURDAY

Intermediate Pickleball 10:30am-12:30pm Gymnasium Indoor Soccer 1:00-3:00pm Gymnasium

Outdoor Soccer 8:00-10:00pm Forrest Field

Basketball 3:15-5:15pm Gymnasium

Drop In Fitness Classes

PLEASE NOTE: LATE ARRIVALS WILL NOT BE PERMITTED. PLEASE ARRIVE EARLY.

Cardio Circuit

A ‘do-it-all’ high intensity circuit style class that will get your heart pumping and muscles strong! Challenge your body’s ability using a variety of equipment and compound muscle movements. This is a high intensity class, if you have mobility issues or injuries you should see your doctor or speak with the instructor prior to participation. H

Yoga Fitness

Yoga is a wonderful way to stretch and relax the body. This class blends Hatha yoga poses in a Vinyasa Flow style. This class is suitable for most levels but it is advised to discuss any injuries with a doctor or the instructor. M

Fitness Lite 2

Low to moderate impact and fun! 30-20-10 - 30 minutes to get your groove on with choreographed cardio - 20 minutes to focus on form with safe strength, balance and core exercises - 10 minutes to relax and stretch out your muscles! This class is ideal for those who want a solid workout without high impact and intensity. L

Retro Robics

Step back in time and groove to a traditional style of choreography. Spend 45 minutes getting the heart pumping while learning a routine to upbeat music. You will spend the last 15min of class challenging your core strength and relaxing your body. M

Wondering what the heart icons mean? See page 11 for more information on Fitness Class Intensity Levels.

Drop In Sports Basketball

A chance to shoot hoops in the gymnasium! The gymnasium at the FJCC is available to come play pick-up style games, meet new friends, and fine tune your b-ball skills.

Soccer

Just for kicks... co-ed recreational soccer! Join in on this great opportunity to play soccer in a recreational environment! Players must bring light and dark shirts.

Pickleball

A tennis-like game played on a badminton court using a perforated, slow moving ball and a smooth paddle. Please pay drop-in admission prior to entering gym, participants must be present at time of admission purchase, space is limited, we operate on a first-come, first-served basis, schedule subject to change without notice. Interested in learning to play? Check out Intro to Pickleball on pg 11! Intermediate (self-rated score of 2.75-3.75)

Advanced (self-rated score of 3.75/5.0)

FOR INFORMATION ON HOW TO SELF-RATE YOURSELF, PLEASE VISIT WWW.IFPICKLEBALL.ORG Ladysmith Parks, Recreation & Culture is committed to offering recreational drop-in programs for the community. The intention of our drop-in programs is to create an inclusive environment where participants can learn new skills, meet friends, be active, share their sport with others and play together regardless of skill level. At this facility, recreational drop-in programs are NOT about winning, competitive, or aggressive play. For more information on competitive or league play, please inquire at our front desk for private rental space.

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Fitness Centre Information

Our Fitness Centre has: 3000 sq. ft. of cardio, strength training and free-weight New to fitness? Want to improve your fitness level or equipment recovering from an injury? The Fitness Centre at the FJCC free wi-fi allows you to work towards your fitness goals with a variety Stability, BOSU & Medicine Balls, Wobble Boards, Fit tubes, of cardio and strength equipment. Check with your family and TRX suspension doctor before starting an exercise program if you are new to 14 pieces of cardio equipment, including treadmills, exercise or returning after an absence. elliptical trainers, stationary and recumbent bikes, stair Please Note: Personal trainers, kinesiologists, and climbers and rowing machine. physiotherapists not employed or authorized by the Town of Free weights ranging from 2 - 100lbs Ladysmith may not train clients within the Fitness Centre. wheelchair accessible Please see pg 1 for Fitness Centre Hours of Operation. **PRE-REGISTRATION IS NO LONGER REQUIRED FOR FITNESS CENTRE VISITS**

One-on-One Training Services Take your health, vitality and energy to the next level with one of our one-on-one training services. Whichever option you choose, feel confident in knowing you will receive quality personal attention, guidance and knowledge in the safest possible exercise environment. Working with a certified BCRPA Personal Trainer is your assurance that our trainers have the highest qualifications in the industry, current first aid & CPR certifications, and appropriate insurance coverage.

Basic Orientation

Youth Training Program

Are you new to fitness or new to our facility? Our basic orientation is the perfect program to get you started and comfortable in this new environment. During this one hour session you will learn: • how to use our cardio equipment • safe technique and set-up of our strength training machines • effective stretches for your body • how to read your basic total body exercise program

Youth ages 13-15 are welcome to use the Fitness Centre upon completion of the Youth Training Program. The program requirements are as follows: Step 1: Complete the Par-Q+ and Code of Conduct forms. Step 2: Youth Orientation program includes: • Learning safe movement mechanics of the youth’s own body weight • Introduction to resistance equipment such as resistance bands, stability balls, BOSU’s skipping ropes, and cardio machines. • Safe stretches • This program is to be followed for a minimum of 6-8 weeks before moving on to the next program

$15/session

Individual Exercise Session

Are you someone who needs extra motivation and accountability? Not interested in group exercise classes or the structure that comes with a detailed training plan? During your one-hour personal exercise session, your trainer will: • Creatively utilize the variety of equipment our facility has to offer • Incorporate compound muscle movements • Teach you a greater understanding of postural alignment, core strength and balance training • Challenge and empower you to become stronger, energized and motivated with exercises that are a step above the basics $30/session; $40 semi-private/session

Body Composition Testing

When you are beginning a new training program it can be helpful to complete fitness tests to help determine your current health status and physical fitness level. These tests help provide some baseline measurements that can be monitored to gauge progress and exercise success. The following is a list of tests that may be completed: • Heart rate and blood pressure • Functional movement tests • Postural assessment • Anthropometric measures - weight, height, BMI, girth measurements, skinfold, body fat percentage and waist-to-hip ratio $15/session

$10/session

Specialized Personal Training Plan

No two bodies look or work exactly alike - this specialized training plan is all about you! Whatever your training goals are we will support, coach and provide you with all the resources you need to reach success. Perhpas you are rehabilitating from an injury or surgery, training for a major life event or competition or maybe it’s as simple as becoming the best version of you as possible to handle dayto-day life. Depending on your training goals your trainer may use some of the following assessments: • Goal analysis and planning • Heart rate and blood pressure • Functional movement tests • Postural and core assessment • Anthropometric measures • Weight & height • BMI • Girth measurements • Skinfold • Body fat percentage • Waist-to-hip ratio • Comprehensive exercise plan that will evolve as you adapt to your training demands. $55/session - PLEASE CALL TO BOOK

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Step 3: Youth Machine Orientation program includes: • Youth to demonstrate a few exercies from their body weight program to ensure Youth has comprehended, adapted and is practicing safe exercise technique. • Introduction to the strength training machines. • Safe stretches. $5/session

ABSOLUTELY NO FREE WEIGHTS, DUMBBELLS, PLATES OR BARBELLS ARE PERMITTED UNTIL YOUTH IS 16 YEARS. CABLES ARE LIMITED.

how to REGISTER ONLINE: Visit www.reccowichan.ca and sign in. On the schedule page, click Personal Training TOL - Personal Training Services Pick the date, time, and trainer that works for you. When it is time to select a fee to pay, be sure to select the correct type of session (descriptions above). Complete transaction and you’re all set! TELEPHONE: Call 250.245.6424

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Registered Fitness Programs Ladysmith Parks, Recreation and Culture is proud to offer a variety of registered fitness programs this Fall. Pick a class and style that works for you and your schedule. Drop-in spots may be available dependent on registration numbers.

**TO SECURE YOUR SPOT AND ENSURE PROGRAMS RUN, PLEASE REGISTER FOR THE ENTIRE SET** Schedule effective November 8 - December 18 SUNDAY

MONDAY

TUESDAY

Rise & Ride 6:30-7:15am

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

Rise & Ride 6:30-7:15am

Strength & Stability 9:00-10:00am Introduction to Pickleball 9:30-11:00am

Spin Up 9:00-10:00am Gentle-Fit 10:30-11:30am Gentle Hatha Yoga 10:30-11:30am

Noon Yoga Flow 12:00-1:00pm

Get Active 1:15-2:15pm

Core Classics 12:00-12:45pm

Noon Yoga Flow 12:00-1:00pm

Strength & Stability 6:00-7:00pm

3 C’s 6:00-7:00pm

TRX Circuit 6:00-7:00pm

3 C’s 6:00-7:00pm

Gentle Hatha Yoga 7:30-8:30pm

Saturday Spin 9:15-10:00am

Ride & Release 12:00-1:00pm

Gentle Hatha Yoga 7:30-8:30pm

Spin Classes 3 C’s

MH Circuit, Cycle & Core...in no particular order. This class is sure to challenge you beyond your fitness boundaries! Class is great for healthy beginners looking for the right kickstart or for fitness fanatics looking to add variety into your workouts. This 60 min class is sure to energize your cardio system, sculpt your muscles and harden your core! Limited spots available so register now to claim your spot in this fun, friendly, high octane class! FJCC Gymnasium Tuesdays, November 9 - December 14

SpinUp

MH This class is an excellent fusion of indoor cycling and upper body strength. Ride through challenging climbs, descend mountains and fly on flats. Finish the last half of class with a variety of exercises to strengthen each muscle group in the upper body, including your core muscles. FJCC Gymnasium Thursdays, November 18 - December 16

Saturday Spin

Spin into your weekend with the motivation of great music, fun cycling drills and creative instructors. You will feel successful after this 45 minute heart pumping sweat session. FJCC Upper Hall Saturdays, November 13 - December 18 MH

9:15-10:00am $37.50/6 sessions ($7.50 drop in) 39993

9:00-10:00am $31.25/5 sessions ($7.50 drop in) 40008

6:00-7:00pm $37.50/6 sessions($7.50 drop in) 39994

Thursdays, November 18 - December 16

6:00-7:00pm $31.25/5 sessions ($7.50 drop in) 39995

Ride & Release - NEW!!

This class is ideal for STRESS RELEASE. As you pedal through grinding hills and race through drills you’ll find yourself experiencing all the thrills of the mood boosting chemicals of serotonin and endorphins. After your ride you will tap into your gentle-self for a relaxation session that may include yoga, stretches, fascial release and breath work to leave you feeling grounded, full of self-compassion and at peace. FJCC Upper Hall Fridays, November 12 - December 17 MH

12:00-1:00pm $37.50/6 sessions ($7.50 drop in) 40000

Rise & Ride

Challenge yourself to this 45 minute indoor cycling class. It’s a great way to get in a vigorous workout, while burning calories. Go through the hills, sprints & intervals while listening to motivating and upbeat music. Participants modify their own cycling resistance and pace. FJCC Upper Hall Mondays, November 8 - December 13 MH

6:30-7:15am $37.50/6 sessions ($7.50 drop in) 39992

Wednesdays, November 10 - December 15

6:30-7:15am $37.50/6 sessions ($7.50 drop in) 40249

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Registered Fitness Programs General Fitness Core Classics

M Feel stronger and walk taller! Core classics is intended to use functional exercises to build strength around your middle. Focus is on abdominal and postural muscles. The instructor may include a variety of equipment in this effective workout. FJCC Gymnasium Tuesdays, November 9 - December 14

12:00-12:45pm $37.50/6 sessions ($7.50 drop in) 40009

Strength & Stability

M Skip the cardio and join us for an hour of power in this total body Strength and Stability conditioning class. A variety of equipment, including your own bodyweight will be utilized to sculpt, tone and develop muscles. This class will have an emphasis on safe and proper form. Exercise choices will be based on functional movement patterns. FJCC Upper Hall Mondays, November 8 - December 13

Gentle-Fit

GentleFit features range of motion exercises that help loosen up joints that are stiff from inactivity. It focuses on safe, functional exercises that will make your activities of daily living seem easier. Increase your confidence with the balance component of this class that will also aid in fall prevention. If you enjoyed our OsteoFit program you will like this one too. No drop-ins for this class. FJCC Lower Program Room Thursdays, November 18 - December 16 G

10:30-11:30am $31.25/5 sessions

40001

Sometimes it is necessary to cancel programs due to low registration. If you are interested in one of our excellent programs, don’t wait until the last minute to register!

Introduction to Pickleball

A paddle sport created for all ages and skill levels. The rules are simple and the game is easy for beginners to learn, but can develop into a quick, fast-paced, competitive game for experienced players. This 6 week workshop series will cover the rules of the game, basic serving and hitting, and some strategies for game play. All equipment provided. No drop-ins for this class. FJCC Gymnasium Wednesdays, November 10 - December 15 L

6:00-7:00pm $37.50/6 sessions ($7.50 drop in) 40002

Wednesdays, November 10 - December 15

9:00-10:00am $37.50/6 sessions ($7.50 drop in) 40003

9:30-11:00am $57/6 sessions 40251

TRX Circuit

TRX Suspension training uses gravity against your own bodyweight to develop strength, balance, flexibility, core stability and cardiovascular endurance. This class is great for all levels of fitness - by simply adjusting your body position you can control how much you want to challenge yourself. Classes are small and structured for form, function and special attention. This class may not be suitable for individuals with acute or chronic injuries. FJCC Gymnasium Wednesdays, November 10 - December 15 MH

Get Active

Being more active is good for your health! Join a community of older adults for a totalbody workout appropriate for active agers. Get Active classes are designed to increase flexibility, joint stability, balance, coordination, agility, muscular strength and cardiovascular endurance all while having friendly fun and being social. FJCC Upper Hall Tuesdays, November 9 - December 14 L

1:15-2:15pm $37.50/6 sessions ($7.50 drop in) 40011

6:00-7:00pm $37.50/6 sessions ($7.50 drop in) 40010

Yoga Gentle Hatha Yoga

M Gentle Hatha yoga is perfect for individuals seeking a gentle approach to wellness for body and mind, and relief from stress. Explore sensations through movement, breath and meditation. This class incorporates restorative poses with gentle reclined, seated and kneeling poses to help students safely develop flexibility and strength. Suitable for everyone, from beginners to intermediate and advanced practitioners looking to slow down, stretch more and practice mindful movement. FJCC Upper Hall Mondays, November 8 - December 13 7:30-8:30pm $60/6 sessions ($11.50 drop in) 39784

Thursdays, November 18 - December 16

Noon Yoga Flow

Flow classes are lively and energetic, syncing breath with movement. Based on principles from Vinyasa and Hatha styles of yoga you will learn the foundations for sun salutations at a pace that you can deepen your knowledge and body awareness in each of the postures. This class is for all levels and invites you to use (or bring your own) props to discover new possibilities of movement. No drop-ins for this class at this time. FJCC Upper Hall Mondays, November 8 - December 13 M

12:00-1:00pm

$60/6 sessions

39781

Thursdays, November 18 - December 16 12:00-1:00pm

$50/5 sessions

10:30-11:30am $50/5 sessions ($11.50 drop in) 39785 7:30-8:30pm $50/5 sessions ($11.50 drop in) 39786

39780

how to REGISTER ONLINE: To register for a registered fitness program, click on the corresponding red course code or visit www.reccowichan.ca and search using the course code. TELEPHONE: Call 250.245.6424. Please have the course code ready to ensure fast and correct registration. REGISTRATION BEGINS MONDAY, OCTOBER 18TH AT 7:00AM

Fitness Class Intensity Levels

The intensity levels are used as a guideline. Each individual may choose to work at their own pace. Warm up is an important component of your workout PLEASE SHOW UP ON TIME FOR CLASS.

Gentle - beginner level, very low impact, low cardio intensity, rehabilitative fitness, some classes may require medical clearance. Perhaps the use of a mobility aid, health issues to consider.

Moderate - intermediate fitness level, possibility of jumping and turning with more dynamic movement. Good body mechanics. Good cardio base. Variety of equipment used. Some compound muscle movements may be introduced. Some modifications may be given to those who need them.

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Low - beginner level, new to fitness, low impact, mild cardio intensity, gentle strength training for joints. Great for those returning to fitness post injury or surgery. Great for prenatal moms and active agers.

High - Advanced fitness levels. Working out of your comfort zone to approximately 90% of maximum heart rate. Full range of motion around joints is ideal. Injury free. Variety of equipment used. Lots of compound muscle movements. Coordination and agility are also used in this type of class.

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