DSF Winter Registration Book 2016

NOVEMBER 1

WINTER 2016

ONLINE REGISTRATION BEGINS

Membership Account Access and Registration System

Many people have difficulty achieving their fitness goals. Whether it’s shedding those last five pounds or fine-tuning for a marathon, Personal Training’s purpose is simple — to teach you how to reach your goals.

Personal Training is one-on-one time with a fitness professional. He or she will provide customized expertise and guidance to teach you how to make your workout efficient and productive through equipment use, proper technique, and a variety of exercises.

Personal Trainers are ready to help you build a better fitness foundation and accelerate your results! They all have specific skills to help you make the most out of your workouts, taking on any fitness challenge!

VISIT THE FITNESS DESK FOR MORE INFORMATION OR TO SCHEDULE AN APPOINTMENT.

STEPH GUENIN Level 3

CHRIS ROLLINS Level 2

All personal trainers have a four-year degree and/or a national certification. They attend continuing education workshops to further their knowledge and keep up-to-date with current industry trends. The trainers are skilled in various areas, including injury aftercare, sport-specific training, and working with various populations.

MITCH INGERSOLL

Level 2

ANNIE MELEK Level 1

BETH CARR Level 2

CHAD SUMPTION

CAITE VOSEJPKA Apprentice

CAROLYN RATHBUN Fitness Manager

Level 2

24 Start the New Year with a new attitude and a new workout. This class will challenge every level of fitness, beginner to the elite. Pre- and postassessments will be performed to track changes throughout the 12 weeks.

The class will include nutritional guidance and lifestyle changes to help support weight loss, weight maintenance, or strength gains. Participants can attend different sessions throughout the week.

Jan 9–Apr 1

Monday/Wednesday/Friday 9-10am Tuesday/Thursday 7-8pm Saturday 9:30-10:30am

Instructors: Annie Melek, Chris Rollins, and Carolyn Rathbun Ages: 16+

Fee: $249/12 weeks

SALE

TRX STRENGTH

& STRETCH STRENGTH class with a

LOCATED IN THE DSF LOBBY

Collegiate and resort clothing including tanks, T-shirts, sweatshirts, coats, hats, and children’s clothing.

Option 1: Jan 9-Feb 13 Mondays 5:30-6:30pm

bonus–adding TRX to the mix!

Option 2: Feb 20-Mar 27

building lean muscle, followed

Instructor: Beth Carr Ages: 16+ Fee: $60/6 weeks Ages: 18+ | Fee: $60

Don’t miss this excellent class for by essential stretches.

Mondays 5:30-6:30pm

Instructor: Beth Carr

CIRCUIT

Sculpt your body using weights, tires, ropes, kettleballs, and more. Set up as a circuit, Beth will take you through different muscle sculpting and cardiovascular drills to improve your speed, agility, strength and endurance.

DSF STRENGTH & CONDITIONING

Option 1: Jan 11-Feb 15 Wednesdays 5:30-6:30pm

Option 2: Feb 22-Mar 29 Wednesdays 5:30-6:30pm

Instructor: Beth Carr Ages: 16+ Fee: $60/6 weeks

SPIN

Learn correct lifting technique and improve overall speed, agility and endurance in DSF Strength and Conditioning.

Option 1: Dec 5-Jan 11 Mon/Wed 4:30-5:30pm (No class Dec 26 or 28)

Option 2: Jan 16-Feb 15 Mon/Wed 4:30-5:30pm

Instructor: Caite Vosejpka Ages: 11-14 Fee: $80/5 weeks

for a chance to

WIN!

November: DSF picks a day and you compete against your classmates for a chance to WIN. Restrictions apply. We reserve the right to alter or cancel without prior notice.

SKATING LESSONS Cosmic Skater

Learn To Skate

Skate Dakotah!’s professional instructors tailor group lessons to the individual skater’s needs. After an on-ice assessment during initial lessons, the skater is placed in the most appropriate class available.

Here, the instructor teaches elements of skating appropriate for the class skill level.

Skaters earn badges as they complete each set of skills. Each class level requires completion of several badges, so must be taken more than once. Skills taught in each class build on skills learned previously. The curriculum is designed to allow the skater to achieve one badge at each session skated. Our goal is for skaters to have fun, while learning to skate in a safe and pleasant environment.

Skate Dakotah! lessons are one hour long: 30 minutes of instruction 30 minutes of practice

Only enrolled skaters will be allowed in the practice area.

Registration Deadline: JANUARY 19 Call 952.496.6864 for more information or call 952.445.9400 to register.

Fee:

$70/Member $90/Non-Member

Ages 4+

Prerequisite: Completion of Critters Can Skate Curriculum or Racer Rabbit badge *Previous lessons required

Parent & Little Skater (PALS) Age 3

Five Badges Earned: Lollipop-1 Candy Cane-2 Peppermint Twist-3

Lemon Drop-4 Jaw Breaker-5

Skills taught: Fall, Get up, Stand, Walk, March, Glide, Table top, Frog hop, Beetle, Backward wiggle, Stop, Dip. All skills are taught initially with the adult assisting the child, and then with the child skating independently.

Goal: Children become independent from parent on the ice.

Jan 23-Mar 6 (Mondays) Lesson Time: 6:40-7:10pm Practice Time: 6:10-6:40pm Jan 21-Mar 4 (Saturdays) Lesson Time: 11:20-11:50am Practice Time: 10:50-11:20am

Critters Can Skate Ages 4+

Five Badges Earned: Brave Beetle-1 Daring Dragon-4 Fantastic Frog-2 Racer Rabbit-5 Wiggly Worm-3 Skills taught: Fall, Get up, Stand, Walk, March, Glide, Table top, Frog hop, Snowplow stop, Beetle, Backward wiggle, Stop, Dip, Two-foot spiral, Scooter, Pivots, Forward swizzles, Airplane turns, Backward skate, Forward skate into one-foot glide, Bunny hops.

Goal: Skater demonstrates the idea of each element, including each step necessary to complete it.

Jan 23-Mar 6 (Mondays) Lesson Time: 6:10-6:40pm Practice Time: 6:40-7:10pm Jan 21-Mar 4 (Saturdays) Lesson Time: 10:50-11:20am Practice Time: 11:20-11:50am

Six Badges Earned: Earth-1 Wind-4 Sun-2 Fire-5 Moon and Stars-3 Ice-6 Skills taught: Forward glide, Stroke, Crossovers, One-foot snowplow stop, T-stop, Backward swizzles, One-foot glide, Pumps, Three-turns, Forward lunge and spirals, Pivots, One-foot spin (four revolutions), Waltz jump, Forward inside and outside edges.

Goal: Skater demonstrates the form of the elements, including correct body position and edge use.

Jan 23-Mar 6 (Mondays) Lesson Time: 7:40-8:10pm Practice Time: 7:10-7:40pm

Crystal Freestyle I

Beginning freestyle skating.

Prerequisite: Completion of Cosmic Skater Curriculum, Ice badge, or equivalent skills. *Previous lessons required Four Badges Earned: Turquoise-1 Amber-3 Coral-2 Onyx-4 Skills taught: Backward inside and outside edges, Waltz jump and one-foot spin-off backward crossovers, Spiral into lunge, Half-flip, Half-lutz, Split and toe-loop jumps, Perimeter stroking, Mohawk, Inside spread eagle, Ten-step footwork.

Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions.

Jan 23-Mar 6 (Mondays) Lesson Time: 6:40-7:10pm Practice Time: 6:10-6:40pm

SKATING LESSONS Crystal Freestyle II

Intermediate freestyle skating.

Prerequisite: Completion of Crystal Freestyle I Curriculum, Onyx badge, or equivalent skills *Previous lessons required Seven Badges Earned: Amethyst-1 Ruby-5 Sapphire-2 Diamond-6 Topaz-3 Aurora Borealis-7 Emerald-4 Skills taught: Single salchow, Mazurka, Half loop, Stag and flip jumps, Jump combination: footwork; back, change-foot, attitude, blur, and camel spins and spin combination; Waltz three, Power three, Waltz eight, Back inside three and forward outside three turns, Edge pulls.

Goal: Skater presents elements, including correct form and power, using entrance and exit positions.

Jan 23-Mar 6 (Mondays) Lesson Time: 6:40-7:10pm Practice Time: 6:10-6:40pm

HOCKEY TRAX I, II, III Jan 23-Mar 6 (Mondays) Lesson Time: 7:10-7:40pm Practice Time: 7:40-8:10pm

Jan 21-Mar 4 (Saturdays) Lesson Time: 11:20-11:50am Practice Time: 10:50-11:20am

Hockey Trax I

Ages 4+ Hockey skating skills for first time hockey skaters through Rookie Mites.

Five Badges Earned: Brave Bear-1 Snowy Owl-4 Mighty Muskie-2 Breezer Bobcat-5 Ice Otter-3 Skills taught: Elementary skating skills, Back C-cuts, Hockey turns, One-foot snowplow stops left and right.

Goal: Skater demonstrates each element and each step necessary to complete it.

Hockey Trax II

Hockey skating skills for second- and third-year Mites or skaters with skill development of Breezer Bobcat badge Prerequisite: Completion of Hockey Trax I, Breezer Bobcat badge, or equivalent skills. *Previous lessons required Four Badges Earned: Referee Raccoon-6 Goalie Gray Wolf-7 Hat Trick Hedgehog-8 Face Off Fox-9

Adult Hockey

Skills taught: Forward skating, crossovers, Back C-cuts, Power turns, Edgework, Drills.

Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class.

Jan 23-Mar 6 (Mondays) Lesson Time: 7:40-8:10pm Practice Time: 7:10-7:40pm

Adult Freestyle

Skills taught: Focus on edge work and increased strength for power skating.

Skills taught: Basic skating skills for stroking, Backward skating, Footwork, Spins.

Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edgework.

Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class.

Hockey Trax III

Jan 23-Mar 6 (Mondays) Lesson Time: 7:40-8:10pm Practice Time: 7:10-7:40pm

Hockey skating skills for fourth-year Mites through Squirts or skaters with skill development of Face Off Fox badge.

Prerequisite: Completion of Hockey Trax II, Face Off Fox badge, or equivalent skills. *Previous lessons required Five Badges Earned: Power Play Panther-10 “Cool Moe� Hawk-11 Hockey Turn T-Rex-12 Breakaway Badger-13 Slap Shot Shark-14 Skills taught: Intense edge work, Fine-tuning of body positioning while doing elements, Increasing speed through turns.

Goal: Skater demonstrates presentation of elements including correct body positions, balance, edgework, speed, power, and agility.

SWIM DAKOTAH! Welcome to the Swim Dakotah! program. This newly-designed swim program is intended to build confidence and safety in the water. This program is made up of 10 levels; each level serves an important purpose to the progression of learning to swim. Class sizes are smaller, allowing more time to practice skills and give the swimmer more attention during class. Our instructors have been trained in and out of the pool, and continue to work on their skills to keep our swim program consistent.

Swim Dakotah! is technically-based, with levels that progress to allow the swimmer to learn more efficiently while having fun.

Minimum of two participants per class. If there are not enough registered for a particular class, you will be notified of cancellation at least two days in advance of the cancellation.

Free lesson assessments are available.

Please call 952.496.6891 for more information.

Registration deadline for all classes: One week prior to start date.

Level 1: Bubbles

Level 2: Floats

Skills taught: Water adaptation, Submerge face with no goggles, Submerge face with goggles, Breathing control, Assisted front and back float, Assisted front and back.

Skills taught: Front float unassisted, Back float unassisted, Scoops on frontunassisted, Controlled flip, Introduce flutter kick, Retrieve ring.

Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work towards putting their face in the water, and build up to assisted floats.

Skills to be tested: 10 bobs with nose bubbles, Face in water five seconds; no goggles, Assisted front float 20 seconds, Assisted back float 20 seconds.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4:30-5pm Jan 12–Mar 2 (Thursdays) Opt. 3: 4-4:30pm Opt. 4: 5-5:30pm Jan 13–Mar 3 (Fridays) Opt. 5: 11-11:30am Jan 14–Mar 4 (Saturdays) Opt. 6: 10-10:30am Opt. 7: 11-11:30am

Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Learn to float, streamline, and move in the water, with the assistance of equipment.

Building up to swimming independently, kids will transition from a front float to a back float to be able to breathe.

Skills to be tested: Front float unassisted 15 seconds, Back float unassisted 20 seconds, Controlled flip front and back three times, Scoops face in 10 feet unassisted.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4:30-5pm Opt. 3: 5-5:30pm Jan 12–Mar 2 (Thursdays) Opt. 4: 4:30-5pm Jan 13–Mar 3 (Fridays) Opt. 5: 11-11:30am Jan 14–Mar 4 (Saturdays) Opt. 6: 10-10:30am Opt. 7: 10:30-11am Opt. 8: 11-11:30am

Level 3: Kicking

Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member The primary focus in this level is kicking.

Your child will learn the flutter kick, dolphin and breaststroke kicks to lead up to treading water.

Skills taught: Streamline flutter kick, Flip breath, Sculling on front, Dolphin kick, Elementary backstroke kick, Treading water.

Skills to be tested: Elementary backstroke kick 20 feet, Dolphin kick 20 feet, Flutter kick on front and back with streamline 20 feet each.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4-4:30pm Opt. 3: 6:15-6:45pm Jan 12–Mar 2 (Thursdays) Opt. 4: 4-4:30pm Opt. 5: 6:15-6:45pm Jan 13–Mar 3 (Fridays) Opt. 6: 11:30am-noon Jan 14–Mar 4 (Saturdays) Opt. 7: 10-10:30am Opt. 8: 11-11:30am Opt. 9: 12:15-12:45pm

SWIM DAKOTAH! Jan 10–Feb 28 (Tuesdays) Opt. 1: 4-4:30pm Opt. 2: 5-5:30pm Jan 12–Mar 2 (Thursdays) Opt. 3: 4:30-5pm

Level 4: Arms

Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Learn freestyle, backstroke, and elementary backstroke.

Skills taught: Backstroke arms with kick, Elementary backstroke, Butterfly underwater stroke, Sculling front and back, Introduce side breath, Freestyle with kick, Flip breaths.

Skills to be tested: Freestyle with three flip breaths 20 feet, Backstroke 20 feet, Elementary backstroke 20 feet, Sculling front and back 20 feet each.

Jan 10–Mar 28 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4:30-5pm Opt. 3: 6-6:30pm Jan 12–Mar 2 (Thursdays) Opt. 4: 6-6:30pm Jan 13–Mar 3 (Fridays) Opt. 5: 11:30am-noon Jan 14–Mar 4 (Saturdays) Opt. 6: 10:30-11am Opt. 7: Noon-12:30pm

Level 5: Freestyle & Backstroke

Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke.

Skills taught: Freestyle with side breath, Backstroke with rotation, Elementary backstroke, Streamline breaststroke kick, Sitting dive.

Skills to be tested: Freestyle; four side breaths 25 yards, Elementary backstroke 25 yards, Backstroke with proper shoulder rotation 25 yards, Breaststroke kick with streamline 15 yards.

Jan 13–Mar 3 (Fridays) Opt. 4: Noon-12:30pm Jan 14–Mar 4 (Saturdays) Opt. 5: 10:30-11am Opt. 6: 11:30am-noon

Level 6: Butterfly & Breaststroke

Ages 6-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Your child will master butterfly and breaststroke, while building endurance.

Skills taught: Butterfly correct timing, Breaststroke correct timing, Treading water, Knee dives, Somersaults.

Skills to be tested: Treading water for one minute, Butterfly with correct timing for 15 yards, Breaststroke with correct timing for 15 yards.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 5:30-6:15pm Jan 12–Mar 2 (Thursdays) Opt. 2: 5:30-6:15pm Jan 14–Mar 4 (Saturdays) Opt. 3: 11:30am-12:15pm

Level 8: Endurance

Ages 6-17 • 45-minute class Ratio 6:1 $55/member, $85/non-member By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career.

Skills taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, Treading water, Technical work with speed for freestyle, backstroke, butterfly and breaststroke.

Skills to be tested: 100-yard IM with correct transitions, 200-yard freestyle with flip turns, 100-yard backstroke with turns, Treading water for three minutes.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 5:30-6:15pm

Jan 10–Feb 28 (Tuesdays) Opt. 1: 5:30-6pm

Jan 12–Mar 2 (Thursdays) Opt. 2: 5:30-6:15pm

Jan 12–Mar 2 (Thursdays) Opt. 2: 5:30-6pm

Jan 14–Mar 4 (Saturdays) Opt. 3: 12:15-1pm

Jan 13–Mar 3 (Fridays) Opt. 3: Noon-12:30pm

Level 9: Jr. Swim Team

Jan 14–Mar 4 (Saturdays) Opt. 4: 10:30-11am Opt. 5: 11:30am-noon

Level 7: Turns

Ages 6-17 • 45-minute class Ratio 6:1 $55/member, $85/non-member Level 7 is about stroke refinement and the mastery of proper turns and dives.

Skills taught: Flip turns and stroke transitions, Butterfly proper breathing, Breaststroke proper timing, Standing dives, Freestyle and backstroke refinement.

Skills to be tested: Flip turns and stroke transitions, Standing dives, Butterfly and breaststroke for 25 yards, Freestyle and backstroke for 100 yards each.

Ages 6-17 • 45-minute class Ratio 8:1 $55/member, $85/non-member

Skills taught: Endurance and stroke drills, Correct standing dive, 200-yard IM with turns, Swim nonstop for 30 minutes with flip turns.

Skills to be tested: 200-yard IM with proper turns, Standing dive, 30-minute swim with turns nonstop.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 6:15-7pm Jan 12–Mar 2 (Thursdays) Opt. 2: 6:15-7pm Jan 14–Mar 4 (Saturdays) Opt. 3: 11:30am-12:15pm

SWIM DAKOTAH!

SWIM DAKOTAH!

Master’s Swim Class

This master’s swim program provides hour-long workouts with some technical work led, by competitive swimmers, triathletes, and/or USA swimming coaches. Join us for this great opportunity for the advanced and novice lap swimmer.

Ages 18+ • Free to members.

Tuesdays and Thursdays: 6:15-7pm

Level 10: Swim Team

Ages 8-17 • 60-minute class Ratio 10:1 $110/member, $170/non-member For kids who have passed Level 9 or can pass Level 9 requirements. Work on endurance and technical refinement of all strokes.

Skills to be tested: Continue to build endurance while focusing on correct technique of all strokes. Meets three times per week.

Jan 10-Mar 4 (Tues/Thurs/Sat) 6-7pm (Tuesday and Thursday) Noon-1pm (Saturday)

Parent Tot

Ages 6-36 months • 30-minute class Ratio 6:1 $55/member, $85/non-member Swim instruction with parent and child.

Skills taught: Water adaptation, Submerge face; no goggles, Blow bubbles, Assisted front and back floats, Humpty Dumpty from side, Zooms under water, Scoops and Kicks with noodle.

Adult

Ages 18+ • 30-minute class Ratio 2:1 $75/member, $105/non-member Adult swim instruction.

Skills taught: Become familiar with the water, while learning beginner swimming skills and water safety. We will work with you at your pace to guide you to swimming independence.

Necessary to advance: Advance to Adult 2 when you are comfortable in the water and can swim continuously.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 7-7:30pm Jan 12–Mar 2 (Thursdays) Opt. 2: 7-7:30pm Jan 13–Mar 3 (Fridays) Opt. 3: 12:30-1pm Jan 14–Mar 4 (Saturdays) Opt. 4: 1-1:30pm

Special Needs

Necessary to advance: Age: 18 months; child must be 3 years old to begin Level 1.

Ages 3+ • 30-minute class Ratio 2:1 $75/member, $105/non-member Swim instruction for children and adults with special needs.

Jan 10–Feb 28 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 5-5:30pm

Skills taught: Work on water safety, following the Swim Dakotah! levels and skills.

Jan 12–Mar 2 (Thursdays) Opt. 3: 5-5:30pm Jan 13–Mar 3 (Fridays) Opt. 4: 10:30-11am Jan 14–Mar 4 (Saturdays) Opt. 5: 11-11:30am

Jan 10–Feb 28 (Tuesdays) 7-7:30pm

Private Swimming Lessons

Available upon request. Lessons are scheduled based on participant and instructor availability.

All 30-minute lessons are private to semi-private.

Call 952.496.6891 for more information or to schedule lessons.

Member Rates:

Student 1 Lesson

1 2 3

$30 $40 $50

5 Lessons

$135 $180 $225

10 Lessons

$255 $340 $425

Non-Member Rates: Student 1 Lesson

1 2 3

$45 $60 $75

5 Lessons

$200 $270 $335

10 Lessons

$380 $510 $630

December 10 9am-3pm Provides youth the knowledge and skills to safely care for children and infants.

Feb 3-4 & 10 -11 Fri. 5-9pm & Sat. 10am-6pm

200 Member | $225 Non-Member Call 952.496.6891 for more information $

dakotahsport.com

Ages 11+ $80 Members | $90 Non-Members Call 952.445.9400 for more information dakotahsport.com

SWIM DAKOTAH! FITNESS AND SAFETY CLASSES ANNUAL DSF TURKEY TROT 5K

Join us at The Meadows at Mystic Lake for the annual DSF Turkey Trot! Walk, run or skip your way through this festive 5K. Children are invited to participate in the Kids 1/2 Mile Fun Run. Register at dakotahsport.com/turkeytrot by Nov. 16. T-shirt included in registration fee.

Nov 19, 8am Fee: $25/5K $10/Kids 1/2 Mile Fun Run

DSF STRENGTH AND CONDITIONING

Learn correct lifting technique and improve overall speed, agility and endurance in DSF Strength and Conditioning. As the class continues, we will add in plyometric exercises, strength training, and speed and agility drills.

Opt. 1: Dec 5–Jan 11 Mondays/Wednesdays 4:30-5:30pm *No class Dec 26 or 28

Opt. 2: Jan 16–Feb 15 Mondays/Wednesdays 4:30-5:30pm Instructor: Caite Vosejpka Ages: 11-14 Fee: $80/5 weeks

TRX STRENGTH AND STRETCH

STRENGTH class with a bonus–adding TRX to the mix! Don’t miss this excellent class for building lean muscle, followed by essential stretches.

Opt. 1: Jan 9–Feb 13 Mondays 5:30-6:30pm Opt. 2: Feb 20–Mar 27 Mondays 5:30-6:30pm Instructor: Beth Carr Ages: 16+ Fee: $60/6 weeks

24

Start the new year with a new attitude and a new workout.

This class will challenge every level of fitness, beginner to the elite, and also increase strength, endurance and mobility. The workout will begin with strength moves to increase power, and then progress to a 24-minute Met Con workout. At the end of the class, foam rollers and yoga-based stretches will be performed to increase flexibility and mobility in the body.

Pre-and post-assessments will be performed to track changes throughout the 12 weeks. The class will include nutritional guidance and lifestyle changes to help support weight loss, weight maintenance, or strength gains. Participants can attend different sessions throughout the week.

Jan 9–Apr 1 Mondays/Wednesdays/Fridays 9-10am, Tuesday/Thursday 7-8pm, and Saturdays 9:30-10:30am Instructors: Annie Melek, Chris Rollins, and Carolyn Rathbun Ages: 16+ Fee: $249/12 weeks

SWIM DAKOTAH!

CIRCUIT

Sculpt your body using weights, tires, ropes, kettleballs and more. Set up as a circuit, Beth will take you through different muscle sculpting and cardiovascular drills to improve your speed, agility, strength and endurance.

Opt. 1: Jan 11–Feb 15 Wednesdays 5:30-6:30pm Opt. 2: Feb 22–Mar 29 Wednesdays 5:30-6:30pm Instructor: Beth Carr Ages: 16+ Fee: $60/6 weeks

BABYSITTER CLASS

This class provides youth who are planning to babysit with the knowledge and skills necessary to safely and responsibly care for children and infants.

Dec 10, 9am-3pm Instructor: John Burrow Ages: 11+ Fee: $80/Members $90/Non-Members

FRIENDS AND FAMILY CPR

The Friends and Family CPR Course teaches the lifesaving skills of adults hands-only CPR, child CPR with breaths, adult and child AED use, infant CPR, and relief of choking in an adult, child or infant. Skills are taught in a dynamic group environment by using AHA’s research-proven practice-while-watching technique, which provides students with the most hands-on CPR practice time possible. Friends and Family CPR is for people who want to learn CPR, but do not need a course completion card in CPR for their job. This course is ideal for schools and students, new parents, grandparents, babysitters, and others interested in learning how to save a life.

Jan 11, 2017, 6:30-8:30pm Instructor: John Burrow Ages: 10+ Fee: $10/Members $15/Non-Members

FREE

GROUP FITNESS CLASSES

Regular fitness and aquatic classes are always free for DSF members!

Find a class that’s right for you at dakotahsport.com/schedules or by downloading the Dakotah! Sport and Fitness app.

HEALTHY LIVING IS MORE THAN JUST THE LATEST WORKOUT CLASS. IT’S ABOUT TAKING CARE OF YOUR BODY THE RIGHT WAY, INSIDE AND OUT. Stay healthy all day–with the enterprises of the Shakopee Mdewakanton Sioux Community!

1 LIFEGUARD TRAINING CERTIFICATION

Interested in a great part-time job or challenging career as a professional lifeguard? Through videos, group discussion, and hands-on practice, you’ll learn teamwork, rescue and surveillance skills, First Aid and CPR/AED, and other skills you need to work as a professional lifeguard. Provides entry-level participants the knowledge and skills to prevent, recognize and respond to aquatic emergencies, and to provide care for breathing and cardiac emergencies, injuries, and sudden illness until EMS personnel take over. PREREQUISITES: Minimum age of 15 years old. Swim 300 yards continuously. Tread water for 2 minutes using only the legs. Complete a timed event within 1 minute, 40 seconds. Swim 20 yards in the water. Surface dive to a depth of 7 to 10 feet to retrieve a 10-pound object. Return to the surface and swim 20 yards on your back to return to the starting point. Exit the water without using a ladder or steps. All course materials and water time are included in the fee.

Feb 3-4 and 10-11, 2017 Fridays 5-9pm and Saturdays 10am-6pm Instructor: John Burrow Ages: 15+ Fee: $200/Members $225/Non-Members

HEARTSAVER FIRST AID/CPR/AED

Heartsaver® First Aid CPR AED is a classroom, video-based, instructor-led course that teaches students critical skills needed to respond to and manage a first aid, choking, or sudden cardiac arrest emergency in the first few minutes until emergency medical services (EMS) arrives. Students learn skills, such as how to treat bleeding, sprains, broken bones, shock, and other first aid emergencies. This course also teaches adult CPR and AED use. Fee includes all course materials, certification card upon completion of skills, and bag lunch.

Feb 25, 2017, 9am-3pm Instructor: John Burrow Ages: 14+ Fee: $85/Members $95/Non-Members

Make fresh and healthy a lifestyle. Just finished your workout? Head to the Dakotah! Deli, which features fresh produce from Wozupi Tribal Gardens. Take a trip to our natural food market for Mazopiya Express, and rediscover the grab ’n go deli section, with sandwiches, wraps, desserts and more (organic, gluten-free, and vegetarian options available). In a hurry? Fill up at Shakopee Dakota Convenience Store’s #healthyme section for fresh to-go meals and snacks!

2

Get fit at Dakotah! Sport and Fitness. Featuring classes like 24, TRX Strength and Stretch, and Swim! Dakotah, our fitness club offers variety and value, whether you’re stopping in for a quick workout or want a long-term fitness program.

Changing your diet and lifestyle are crucial for overall well-being. Let us help you on your health journey!

The U.S. Department of Health and Human Services has guidelines on the types and amounts of physical activity you should get, depending on your age.

KIDS & TEENS (6-17 YEARS OLD)

60 minutes or more of physical activity daily.

Most of the time should be dedicated to moderate or vigorous aerobic activity, including at least three days of vigorous exercise. Kids and teens should also be sure to get at least three days of muscle- and bonestrengthening activity.

ADULTS (18-64 YEARS OLD)

At least two and half hours (150 minutes) each week should be dedicated to moderate aerobic activity.

Do this for at least 10 minutes at a time, as shorter intervals don’t have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups, and lifting weights, at least two days a week.

NEED HELP STAYING ACTIVE?

Hit your goals daily, weekly, and beyond.

Dakotah! Sport and Fitness offers a variety of services, including personal training and classes. Learn more about the options in this registration booklet or at dakotahsport.com.

LEARN HOW TO SAVE LIVES Members JAN 11 | 6:30-8:30pm | $10 $15 Non-Members

Adult & Child & Infant CPR Adult & Child AED Use Relief of Choking

WORKING OUT IN THE WATER

Water exercise is more than a soothing, easy-on-your-joints workout. Exercising in the water can burn more calories than your favorite land activity, and improve your balance, heart, and overall strength.

Pools can be accessible for people of all abilities. The buoyancy reduces the damaging impact on your body, while also challenging your muscles (water provides more resistance than air for built-in strength training). Talk about a well-balanced workout!

Water exercises boost fitness in all areas — aerobic training, strength, endurance, flexibility, and fat burning. Water also keeps you cool, though be sure to elevate your body temperature with a warm-up before you start.

Dive into easy, effective fitness! Try water exercises today.

Dakotah! Sport and Fitness offers several aqua group fitness classes and personal training in the water. Visit dakotahsport.com for more information.

IN TRA

Do I need to be a good swimmer? No. You’ll be standing in chest-deep water in a pool. The instructor will guide you through the program, and you can move at your own pace. All you have to do is know your limits and listen to your body!

What do I need to bring?

Arrive in your swimsuit.

Bring a towel and a water bottle (you will get thirsty!). Water shoes are recommended to cushion your feet, and they provide even more stability and balance. They will keep you from slipping on the pool deck.

ER

AL N O S ble PE R il a

T I C ow Ava A U N AQ

12X

THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.

AQUA FITNESS PROVIDES A WELL-BALANCED WORKOUT THAT IMPROVES MUSCULAR STRENGTH, ENDURANCE AND FLEXIBILITY.

TRY PERSONAL TRAINING IN THE POOL!

FOR MORE INFORMATION, CALL 952.496.6891

Simple, Healthy Recipe:

Pumpkin Cream Cheese Dip

It’s pumpkin spice season! This treat can satisfy your sweet tooth, while giving you a nutrient boost.

Pumpkin is rich in vision-supporting vitamin A, cancer-fighting betacarotene, and other antioxidants, as well as fiber (great for feeling fuller longer and lowering your risk of heart disease).

Of course, eat in moderation—and be sure to use nutrient-packed PURE maple syrup to avoid unhealthy processed sweeteners, like high fructose corn syrup. We recommend using Wozupi Tribal Gardens’ pure maple syrup. It’s locally made by the Shakopee Mdewakanton Sioux Community’s organic farm and only has one ingredient: local sap from local maple trees.

Grab your ingredients at Mazopiya, a natural food market, for the healthiest grocery options.

Ingredients: • • • •

1/2 cup pumpkin 8 ounces cream cheese 2 cloves garlic, minced 4 tablespoons Wozupi Tribal Gardens Pure Maple Syrup • 2 tablespoons pumpkin pie spice • 1 teaspoon vanilla extract

Directions:

Put all ingredients in a food processor and blend until creamy. Serve with apple slices or ginger snaps.

Recipe Courtesy of Carla Cohen

Cancellation Policy

Withdrawing from an activity, league or lesson after registering will be handled in the following way: •

Withdrawing from the time of registration to the start of the first event will be assessed a $10 cancellation fee. This procedure may be performed online.

•

Withdrawing between the first and second events will be assessed a $10 cancellation fee and the prorated value of the first event.

This procedure must be performed by the department manager.

•

No refund will be issued if withdrawing after the second event.

•

Medical refunds will be made with proof of a signed medical statement by a physician. Refund amount will be under the discretion of Dakotah! Sport and Fitness.

Program Participation Policy Dakotah! Sport and Fitness members have full access to all programming offered at the facility. Guests/non-members have access to most programming offered, except where noted.

Guests/non-members will only have access to the club during the day and time of the program. If registering a guest, you must first create a guest account for that person. Simply click on “Become a Guest” on the main account access page. If you experience problems with creating a guest account, please call 952.445.9400.

Every Monday 5-9pm

NATURE IMPROVED.

952.445.PLAY(7529) | PLAYWORKSFUN.COM 2200 TRAIL OF DREAMS, PRIOR LAKE, MN

952.233.9182 | WOZUPI.COM

2041 140TH ST NW | PRIOR LAKE, MN

SMSC

Organics Recycling Facility

952.233.9191 | SMSCORF.COM

1905 MYSTIC LAKE DRIVE S, SHAKOPEE, MN

952.233.9140 | MAZOPIYA.COM

2571 CREDIT UNION DRIVE, PRIOR LAKE, MN

EN T E R PR I S E S OW N E D AN D O P E RATE D BY T HE SHA KO P EE MD EWA K A NTO N SI O UX CO MMU NI T Y

Prst Std U.S. Postage PAID Twin Cities, MN Permit #93723

Hours of Operation Mon-Fri 5am-10pm

Sat-Sun 6am-10pm

Winter 2016 Holiday Club Hours Thanksgiving November 24 6am–noon

Christmas Eve December 24 6am-noon

New Year’s Eve December 31 6am-6pm

Christmas Day December 25 CLOSED

New Year’s Day January 1, 2017 6am-10pm

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Holiday hours are subject to change.