DSF Winter Registration Book 2017 by Shakopee Mdewakanton Sioux Community

WINTER 2017

ONLINE REGISTRATION BEGINS

November 1

Membership Account Access and Registration System To access your membership account and the registration system: • Provide your email address by stopping by or calling the membership desk at 952.496.6872.

January 13 9am-4pm

• Click on “Forgot Your Username/Password” to set up your new account.

Provides youth the knowledge and skills

By creating your online membership account, you now have access to: • Program registration

• DSF account summary • Attendance reports • Billing information

to safely care for children and infants.

• Online membership payments • Online reservations for courts, HydroMassage, and other DSF services

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

Y A D R U T A S

8 1 R E B M E V O N

DAKOTAHSPORT.COM/TURKEYTROT OR COMPLETE A REGISTRATION FORM

SAME DAY REGISTRATION FEE: $35

AQUA STRENGTH & CONDITIONING Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a high-intensity, low-impact fitness system that consists of five core products. The bells and fins will transform your water workouts into a rejuvenating experience no matter your age or what shape you are in. When people experience water fitness exercises with AquaLogix, their results are dramatically effective, whether they are recovering from an injury or getting back into shape! You deserve to look and feel your best. So, invest in yourself to live a healthier and more active lifestyle with the best “All Gain, No Pain” aquatic fitness equipment!

January 3–February 7 Wednesdays 5-6pm

Ages: 15+ Fee: $60/6 weeks Instructor: Kami Cartwright

SKATING LESSONS 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 classes 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: Thursday, January 18 Call 952.496.6864 for more information or call 952.445.9400 to register. Fee:

$70/Member $90/Non-Member

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, and 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. January 22–March 5 (Mondays) Lesson Time: 6:40–7:10pm Practice Time: 6:10–6:40pm

Cosmic Skater

Ages 4+

Prerequisite: Completion of Critters Can Skate curriculum or Racer Rabbit badge. Previous lessons required. 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, and forward inside and outside edges.

January 20–March 3 (Saturdays) Lesson Time: 11:10–11:40am Practice Time: 10:40–11:10am

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

Critters Can Skate

January 22–March 5 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

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, and bunny hops. Goal: Skater demonstrates the idea of each element, including each step necessary to complete it. January 22–March 5 (Mondays) Option 1: Lesson Time: 6:10–6:40pm Practice Time: 6:40–7:10pm Option 2: Lesson Time: 6:40–7:10pm Practice Time: 6:10–6:40pm January 20–March 3 (Saturdays) Option 3: Lesson Time: 10:40–11:10am Practice Time: 11:10–11:40am Option 4: Lesson Time: 11:10–11:40am Practice Time: 10:40–11:10am

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, and tenstep footwork. Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions. January 22–March 5 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

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, changefoot, attitude, blur, and camel spins and spin combination; waltz three, power three, waltz eight, back inside three and forward outside three turns, and edge pulls. Goal: Skater presents elements, including correct form and power, using entrance and exit positions. January 22–March 5 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Hockey Trax I, II, III January 22–March 5 (Mondays) Lesson Time: 7:10–7:40pm Practice Time: 7:40–8:10pm

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, and 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 Skills Taught: Focus on edge work and increased strength for power skating. Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edge work.

Hockey Trax III

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, and increasing speed through turns. Goal: Skater demonstrates presentation of elements including correct body positions, balance, edge work, speed, power, and agility.

Adult Hockey Skills Taught: Forward skating, crossovers, back c-cuts, power turns, edge work, and drills. Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class. January 22–March 5 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Adult Freestyle Skills Taught: Basic skating skills for stroking, backward skating, footwork, and spins. Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class. January 22–March 5 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Dakotah! Sport and Fitness App Be sure to download the Dakotah! Sport and Fitness app to stay in the loop on everything going on at our fitness club. Access your member account, browse our wide variety of classes, and register anytime, anywhere—all on your smart phone.

FEATURES:

View Check-In History Check and Pay Account Balance Book Courts, HydroMassage, and Personal Trainer Register for Programs and Classes

Download Now!

Members must be logged in to individual account within the app. Members are not allowed to use a family member or other member's account.

Perfect Post-Workout Smoothie You ran on the track, hit a personal best on the bench press, and planked until you felt the burn. Now it’s time to refuel. Smoothies are the perfect post-workout snack after hitting the gym hard and working up a sweat. They’re easy to make, offer the protein you need to build muscle, and are filled with antioxidants that fight inflammation. To blend the perfect smoothie, aim for 15 to 20 grams of protein per serving. Start with a base of greens or other veggies, such as spinach or kale. Then add fruit, a protein source (whey protein powder or plain yogurt), and a liquid, such as water or almond milk. Blend with ice and a nutritious boost like chia seeds, turmeric, or ginger. Drink within an hour of exercising to restore energy and repair muscle. Ingredients 2 scoops vanilla whey protein powder 1 cup water 1 cup raw kale, chopped 1 orange, peeled and seeds removed ½ teaspoon of spirulina powder 1 pinch of ground cinnamon 1 pinch of ginger powder

Directions Combine all ingredients in a blender and mix until smooth. Drink up!

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

STEPH GUENIN Level 3

BETH CARR Level 2

CHAD SUMPTION

CHRIS ROLLINS Level 2

CAITE VOSEJPKA

CAROLYN RATHBUN Fitness Manager

Level 2

Apprentice

SPEED &

STRENGTH

FOR YOUNG ATHLETES Increase overall performance this fall to prepare you for any sport. Speed sessions will focus on jumping/landing mechanisms, acceleration/deceleration technique, change of direction, and overall body awareness.

Option 1: January 8–February 14 Mondays & Wednesdays, 4:30–5:30pm

Strength sessions will utilize TRX, kettlebells, resistance bands, and body weight exercises to build muscle while emphasizing correct lifting technique. This program is designed to help and educate young athletes on specific skills to prepare them for any sport.

Ages: 10–15 Instructor: Caite Vosejpka Fee: $60/6 weeks

Option 2: February 19–March 28 Mondays & Wednesdays, 4:30–5:30pm

SWIM DAKOTAH! Welcome to the Swim Dakotah! program. Our swim program is intended to build confidence and safety in the water. Each level builds upon the natural progression of swimming which helps the participant develop efficient, technically based skills while having fun in the water. These skills can be used for either recreational swimming or lifelong fitness. Swim Dakotah! instructors have been trained both in and out of the pool, and continue to improve on their skills to keep our swim program consistent. Smaller class sizes allow more one-on-one instructor time, as well as more time to practice skill development. 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

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work toward putting their face in the water, and build up to assisted floats.

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 Taught: Water adaptation, submerge face with no goggles, submerge face with goggles, breathing control, and assisted front and back float.

Skills Taught: Front float unassisted, back float unassisted, scoops on front unassisted, controlled flip, introduce flutter kick, and retrieve ring.

Skills to be Tested: 10 bobs with nose Skills to be Tested: Front float unassisted bubbles, face in water five seconds (no 15 seconds, back float unassisted 20 goggles), assisted front float 20 seconds, seconds, controlled flip front and back and assisted back float 20 seconds. flip three times, and scoops face in 10 feet unassisted. December 5–February 13 (Tuesdays) Opt. 1: 10–10:30am December 5–February 13 (Tuesdays) Opt. 2: 4–4:30pm Opt. 1: 10–10:30am Opt. 3: 5–5:30pm Opt. 2: 4:30–5pm Opt. 3: 5–5:30pm December 7–February 15 (Thursdays) Opt. 4: 5:30–6pm Opt. 4: 4–4:30pm Opt. 5: 5–5:30pm December 7–February 15 (Thursdays) Opt. 5: 4:30–5pm December 8–February 16 (Fridays) Opt. 6: 5–5:30pm Opt. 6: 11–11:30am December 8–February 16 (Fridays) December 9–February 17 (Saturdays) Opt. 7: 11–11:30am Opt. 7: 10–10:30am Opt. 8: 11–11:30am December 9–February 17 (Saturdays) Opt. 9: 11:30am–noon Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: 11–11:30am

Level 3: Kicking

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member The primary focus in this level is kicking. Your child will learn the flutter, dolphin, and breaststroke kicks to lead up to treading water. Skills Taught: Streamline flutter kick, flip breath, sculling on front, dolphin kick, and elementary backstroke kick. Skills to be Tested: Elementary backstroke kick 20 feet, dolphin kick 20 feet, and flutter kick on front and back with streamline 20 feet each. December 5–February 13 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 6–6:30pm December 7–February 15 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 4:45–5:15pm Opt. 7: 5:30–6pm Opt. 8: 6–6:30pm December 8–February 16 (Fridays) Opt. 9: 11:30am–noon December 9–February 17 (Saturdays) Opt. 10: 10:30–11am Opt. 11: 11–11:30am Opt. 12: 11:30am–noon Opt. 13: 12:15–12:45pm

BASE

FITNESS A low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise utilizing the base fitness boards.

Instructor: Zach Way Ages: 12+ ︱ Max 10 participants Min 5 participants to run class Option 1:

Option 2:

Mondays 6–7pm Fee: $60/Member $90/Non-Member

Sundays 10:30–11:30am Fee: $60/Member $90/Non-Member

January 15–Feburary 19 January 21–Feburary 25

Level 4: Arms

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/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, and flip breaths. Skills to be Tested: Freestyle with three flip breaths 20 feet, backstroke 20 feet, elementary backstroke 20 feet, and sculling front and back 20 feet each. December 5–February 13 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm December 7–February 15 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:15–5:45pm Opt. 6: 6–6:30pm December 8–February 16 (Fridays) Opt. 7: 11:30am–noon December 9–February 17 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm

Level 5: Freestyle & Backstroke

Level 6: Butterfly & Breaststroke

Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member

Ages 6-17 • 30-minute class Ratio 4:1 $75/Member • $110/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.

Your child will master butterfly and breaststroke, while building endurance.

Skills Taught: Freestyle with side breath, backstroke with rotation, elementary backstroke, streamline breaststroke kick, and sitting dive. Skills to be Tested: Freestyle, four side breaths 25 yards, elementary backstroke 25 yards, backstroke with proper shoulder rotation 25 yards, and breaststroke kick with streamline 15 yards. December 5–February 13 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 5–5:30pm December 7–February 15 (Thursdays) Opt. 5: 4:30–5pm Opt. 6: 5:30–6pm Opt. 7: 6–6:30pm December 8–February 16 (Fridays) Opt. 8: Noon–12:30pm

Skills Taught: Butterfly correct timing, breaststroke correct timing, treading water, knee dives, and somersaults. Skills to be Tested: Treading water for one minute, butterfly with correct timing for 15 yards, and breaststroke with correct timing for 15 yards. December 5–February 13 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm December 7–February 15 (Thursdays) Opt. 4: 4–4:30pm Opt. 5: 5:30–6pm December 8–February 16 (Fridays) Opt. 6: Noon–12:30pm December 9–February 17 (Saturdays) Opt. 7: 10:45–11:15am Opt. 8: 11:30am–noon

December 9–February 17 (Saturdays) Opt. 9: 10–10:30am Opt. 10: 10:30–11am Opt. 11: 11:15–11:45am Opt. 12: Noon–12:30pm

BASE BOOT CAMP One hour and fifteen minutes of high-intensity aquatic workout. This class utilizes base fitness and Aqualogix equipment to build balance, core strength, overall muscle, and cardiovascular endurance.

Option 3: January 21–February 25 Sundays 11:45am-1pm Fee: $60/Member $90/Non-Member

SWIM DAKOTAH!

Instructors: Zach Way Hilary Runyon Ages: 12+ Max 20 participants Min 10 participants to run class

BASE YOGA This class fuses cardio and yoga postures on base fitness boards.

Option 4: January 17–Feburary 21 Wednesdays 6–7pm Fee: $60/Member $90/Non-Member

Instructor: Michelle Sammis Ages: 12+ Max 10 participants Min 5 participants to run class

TRY BASE FITNESS December 10 & 17 Sundays 11–11:25am & 11:30–11:55am

December 11 & 18 Monday 6-6:25pm & 6:30–6:55pm

December 13 & 20 Wednesday 6–6:25pm & 6:30–6:55pm

SWIM DAKOTAH! Level 7: Turns

Level 8: Endurance

Level 9: Jr. Swim Team

Ages 6-17 • 45-minute class Ratio 6:1 $75/Member • $110/Non-Member

Ages 6-17 • 45-minute class Ratio 8:1 $75/Member • $110/Non-Member

Level 7 is about stroke refinement and the mastery of proper turns and dives.

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: Endurance and stroke drills, correct standing dive, 200-yard IM with turns, and swim nonstop for 30 minutes with flip turns.

Skills Taught: Flip turns and stroke transitions, butterfly proper breathing, breaststroke proper timing, standing dives, and freestyle and backstroke refinement. Skills to be Tested: Flip turns and stroke transitions, standing dives, butterfly and breaststroke for 25 yards, and freestyle and backstroke for 100 yards each. December 5–February 13 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm December 7–February 15 (Thursdays) Opt. 3: 4–4:45pm Opt. 4: 5:45–6:30pm December 8–February 16 (Fridays) Opt. 5: 12:30–1:15pm December 9–February 17 (Saturdays) Opt. 6: 10–10:45am Opt. 7: 11:30am–12:15pm

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, and treading water for three minutes. December 5–February 13 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm December 7–February 15 (Thursdays) Opt. 3: 4–4:45pm Opt. 4: 5:45–6:30pm December 8–February 16 (Fridays) Opt. 5: 12:30–1:15pm December 9–February 17 (Saturdays) Opt. 6: 10–10:45am Opt. 7: 11:30am–12:15pm

Skills to be Tested: 200-yard IM with proper turns, standing dive, and 30-minute swim with turns nonstop. December 5–February 13 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm December 7–February 15 (Thursdays) Opt. 3: 4–4:45pm Opt. 4: 5:45–6:30pm December 8–February 16 (Fridays) Opt. 5: 12:30–1:15pm December 9–February 17 (Saturdays) Opt. 6: 10–10:45am Opt. 7: 11:30am–12:15pm

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 techincal refinement of all strokes Skills to be Tested: Continue to build endurance while focusing on correct technique of all strokes. Meets all three days.

December 15–Feburary 17 Tuesdays and Thursdays: 6:15–7:15pm Saturdays: Noon–1pm

SWIM DAKOTAH! Parent Tot

Special Needs

Ages 6-36 months • 30-minute class Ratio 6:1 $75/Member • $110/Non-Member

Ages 3+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member

Swim instruction with parent and child.

Swim instruction for children and adults with special needs.

Skills Taught: Water adaptation, submerge face–no goggles, blow bubbles, assisted front and back floats, humpty dumpty from side, zooms under water, and scoops and kicks with noodle. Necessary to Advance: Age: 18 months; child must be 3 years old to begin Level 1. December 5–February 13 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 5–5:30pm December 7–February 15 (Thursdays) Opt. 3: 5–5:30pm December 8–February 16 (Fridays) Opt. 4: 10:30–11am December 9–February 17 (Saturdays) Opt. 5: 11–11:30am

Master Swim Class

This master swim program provides hourlong 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.

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

Just keep

swimming!

December 5–February 13 (Tuesdays) 7–7:30pm

P R I VAT E SW I M M I N G LESSONS Available upon request. Lessons are scheduled based on participant and instructor availability. All 30-minute lessons are private or semi-private.

Ages 18+ • Free to members Tuesdays and Thursdays: 6:15–7pm

Adult

Ages 18+ • 30-minute class Ratio 2:1 $100/Member • $140/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. December 5–February 13 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 7–7:30pm December 7–February 15 (Thursdays) Opt. 3: 7–7:30pm December 8–February 16 (Fridays) Opt. 4: 12:30–1pm

Member Rates: Student

1 2 3

1 Lesson

$30 $40 $50

5 Lessons 10 Lessons

$135 $180 $225

$225 $340 $425

Call 952.496.6891 for more information or to schedule lessons.

Non-Member Rates: Student

1 2 3

1 Lesson

$45 $60 $75

5 Lessons 10 Lessons

$200 $380 $270 $510 $335 $630

27-minute sessions now available!

SHOP LOCAL. SHOP SMART.

SHOP MAZOPIYA. Shop at Mazopiya, a full-service natural food store that offers family friendly classes, locally grown foods, and more.

Get your healthy, natural, organic fix today. 952.233.9140 â&#x20AC;¢ mazopiya.com 2571 CREDIT UNION DRIve, PRIOR LAKE, MN

experience The healing power of water massage will ease your muscle aches and stiffness, while creating the ultimate relaxation experience.

BOOK YOUR APPOINTMENT TODAY

952.496.6685 Inside Dakotah! Sport and Fitness

Open Daily 7am-8pm

ur o Y Get Fix! ly Dai

Salad Bar | Daily Specials Smoothies | Sandwiches

Healthy Habits Over the Holidays Check out all the ways to stay healthy and well throughout the SMSC. With tempting treats beckoning from every table, the holiday season can spell disaster for your waistline if you’re not careful. Thankfully, the SMSC makes it easy to maintain your wellness goals all winter long—even with an occasional indulgence mixed in. Stop by Mazopiya, a natural food market, to stock up on organic, locally produced groceries and health-conscious products. Their reFresh Bar offers 100% organic and GMO-free smoothies, and the deli provides a rotating selection of seasonal to-go options. Plus, the store’s cooking and wellness classes provide all the skills you need to produce a wholesome spread at your next holiday get-together. In a rush? You can also find healthy options from the Shakopee Dakota Convenience Stores, which feature Mazopiya-made sandwiches, wraps, snacker packs, and more—all in a convenient grab-and-go package. While you’re shopping, keep an eye out for fresh produce, honey, eggs, and maple syrup from Wozupi Tribal Gardens. Wozupi houses several high tunnels on the farm that allow them to grow organic, environmentally sustainable vegetables even when the weather turns frosty. But hey, it is the holiday season and even the healthiest of eaters deserves to indulge now and then. So have that extra cookie and rest easy knowing that Dakotah! Sport and Fitness offers everything you need to stay on track with your fitness goals, including an in-house deli with an ever-changing variety of healthy snacks and meals. Sign up for an organized class or try out a personal training session today to keep your habits (mostly) healthy all year round.

FITNESS & SAFETY CLASSES AQUA STRENGTH & CONDITIONING

BASE FITNESS

Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a highinstensity, low-impact fitness system that consists of five core products. The bells and fins will transform your water workouts into a rejuvenating experience no matter your age or what shape you are in. January 3–February 7 Wednesdays, 5–6pm

A low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise utilizing the base fitness boards. Option 1: January 15–February 19 Mondays, 6–7pm Fee: $60/Member | $90/Non-Member Option 2: January 21–February 25 Sundays, 10:30–11:30am Fee: $60/Member | $90/Non-Member

BASE BOOT CAMP

Ages: 15+ Instructor: Kami Cartwright Fee: $60/6 weeks

One hour and fifteen minutes of highintensity aquatic workout. This class utilizes base fitness and Aqualogix equipment to build balance, core strength, overall muscle, and cardiovascular endurance.

BABYSITTER CLASS

Option 3: January 21–February 25 Sundays, 11:45am-1pm Fee: $60/Member | $90/Non-Member

This class provides youth who are planning to babysit with the knowledge and skills necessary to safely and responsibly care for children and infants. January 13 Saturday, 9am–4pm

BASE YOGA

This class fuses cardio and yoga postures on base fitness boards. Option 4: January 17–February 21 Wednesdays, 6–7 pm Fee: $60/Member | $90/Non-Member

Ages 11+ Instructor: John Burrow Fee: $80/Member $90/Non-Member

Ages: 12+ Instructor(s): Michelle Sammis, Zach Way, and Hilary Runyon Refer to Swim Dakotah! section for instructor listing by class.

AQUATIC PERSONAL TRAINING Now Available

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

TRY PERSONAL TRAINING IN THE POOL!

HELL WEEK

Join trainers Chris Rollins and Annie Melek for a full week of two workouts a day. The morning workout with Annie will be a heart-pounding, sweat-breaking cardio session. The evening workout with Chris will be a high-intensity strength training session. Choose one or two weeks! Hell Week November 13–19 Hell Week December 11–17 Monday–Friday, 5:30–6:30am & 6–7pm Saturday & Sunday, 11am–1pm Ages: 18+ Instructor: Chris Rollins & Annie Melek Fee: $30 per session

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 two minutes using only legs. Complete a timed event within one minute, 40 seconds. Swim 20 yards in the water. Surface dive to a depth of 7-10 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.

12X

THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.

FOR MORE INFORMATION, CALL 952.496.6891

January 19–20 & 26–27 Friday & Saturday Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Non-Member

Lifeguard

Certification Class

SPEED & STRENGTH FOR YOUNG ATHLETES

Increase overall performance this fall to prepare you for any sport. Speed sessions will focus on jumping/landing mechanisms, acceleration/deceleration technique, change of direction and overall body awareness. Strength sessions will utilize TRX, kettlebells, resistance bands, and body weight exercises to build muscle while emphasizing correct lifting technique. This program is designed to help educate young athletes on specific skills to prepare them for any sport. Option 1: January 8–February 14 Mondays & Wednesdays, 4:30–5:30pm Option 2: February 19–March 28 Mondays & Wednesdays, 4:30–5:30pm Ages: 10–15 Instructor: Caite Vosejpka Fee: $60/6 weeks

2017 TURKEY TROT 5K & KIDS FUN RUN

This closed 5K run course is run on the rolling hills of The Meadows at Mystic Lake Golf Course located in the Shakopee Mdwakanton Sioux Community in Prior Lake, MN. This is a great course for the first-time 5K runner, families, and groups. Complete a registration form, or register at dakotahsport.com/turkeytrot. RACE PACKET PICKUP 6:45am 5K RUN/WALK 8am KIDS 1/2 MILE FUN RUN 8:45am

Turkey Trot 5k | $25 Kid's 1/2 Mile Fun Run | $10

FREE GROUP FITNESS: Regular fitness and aquatic classes are always free for members! Find a class that’s right for you at dakotahsport.com/schedules or by downloading the Dakotah! Sport and Fitness app.

January 19 & 26 5pm–9pm January 20 & 27 10am–8pm (Must attend all sessions)

$200 member | $225 non-member

Includes textbook and pool time | Minimum age: 15 Call 952.496.6891 for more information

dakotahsport.com

WEARABLE ACCESS TO DAKOTAH! SPORT AND FITNESS Our new wristbands allow you to gain access to the facility, open your locker, and more! No more fumbling around for your membership card in your pocket. This new technology will streamline your trip to the gym from start to finish. You’ll be issued a wristband during your next visit at Dakotah! Sport and Fitness.

Homemade, Healthy Holiday Granola If you’re looking for a tasty DIY gift, look no further! This holiday granola recipe is scrumptious and is perfect for any time of year—not just the holidays. It’s easy to make, inexpensive, and people will love it. What more could you ask for? Ingredients ¼ cup smooth, roasted almond butter 4 tablespoons maple syrup or honey ¾ teaspoon cinnamon 2 tablespoons chia seeds 1 teaspoon vanilla extract 1 ½ cup oats 1 cup toasted pecans or almonds ¼ cup dried cranberries

Directions In a bowl, blend almond butter and maple syrup until smooth. If your almond butter is thick, you may need to heat slightly until smooth. Add cinnamon, chia seeds, and vanilla. Slowly stir oats into the mixture. Smooth onto greased baking sheet sprayed with cooking spray. Bake at 325 degrees for 8 minutes. Break up big pieces, stir, and bake again for an additional 8 minutes. Toss with pecans and cranberries. Enjoy!

You can find all the ingredients for fresh granola year-round at Mazopiya, the SMSC’s natural food market, located at 2571 Credit Union Drive in Prior Lake.

Natural Energy Boosters: REVITALIZE YOUR MIND AND BODY

Energy boosters help supply the body with instant energy needed to overcome the lethargic feeling one slips into during the day. Fatigue is something we all encounter on a regular basis. On days when our bodies just don’t want to cooperate, many of us turn to caffeine. What’s worse is people often become addicted to caffeine and can experience negative side effects, including headaches, irritability, and muscle cramping. Here are some ways to boost your energy naturally to help replenish your energy levels. • • • • • •

Breathe deep—in a seated position, take deep, slow breaths counting to three, and then slowly exhale through your mouth Stretch it out—if you’re at a desk, try stretching your arms and legs every few hours to keep blood flowing Take a walk—taking a quick 10-minute walk during the day can help revitalize your body Eat a banana—this energy-boosting snack can instantly make you feel more awake Sip some green tea—with much less caffeine than coffee and soda, green tea is loaded with antioxidants and has been shown to improve blood flow Have a good laugh—triggering the release of endorphins in the brain, laughter decreases stress hormones

HELL

WEEK

November Hell Week

13 –19

December Hell Week

11–17

Join trainers Chris Rollins and Annie Melek for a full week of two workouts a day. The morning workout with Annie will be a heart-pounding, sweat-breaking cardio session. The evening workout with Chris will be a high-intensity strength training session. Participants will meet Monday-Friday for early morning cardio at 5:30am and return for the strength at 6pm. On Saturday and Sunday we will meet from 11am-1pm with the workouts running back to back.

Monday–Friday 5:30–6:30am 6–7pm Saturday/Sunday 11am–1pm Ages: 18+ Fee: $30 per session

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 at the discretion of Dakotah! Sport and Fitness.

Program Participation Policy

PLAY HERE. • Playtime • Family Play • Groups & Parties

PLAY TODAY! playworksfun.com | 952.445.PLAY (7529) 2200 Trail of Dreams, Prior Lake, MN

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.

$1 popcorn & ice cream

at the deli after the movie! Open until 8pm!

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.

December 15–BOSS BABY February 16–MOANA FREE TO MEMBERS Inquire at the front desk

TASTE of

the

Holi d ays NOV 11

Noon-4pm

LOCAL FREE VENDOR CLASSES GIVEAWAYS

SAMPLES

Family Friendly 952.233.9140 • mazopiya.com 2571 CREDIT UNION DRIve, PRIOR LAKE, MN

ENDTHE OF

SEASON

SALE!

CLUBS SHOES

CLOTHING UP TO

15% OFF 25% OFF 15% OFF

*SALE DOES NOT APPLY TO ITEMS ALREADY DISCOUNTED. **ITEMS ARE SUBJECT TO AVAILABILITY. PRODUCTS PICTURED MAY NOT BE INCLUDED IN SALE.

952.233.5533 | golfthemeadows.com

2400 Mystic Lake Blvd • Prior Lake 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

ABILITY

is what you're capable of doing.

MOTIVATION determines what you do.

ATTITUDE

determines how well you do it.

Hours of Operation Mon-Fri 5am-10pm

Sat-Sun 6am-10pm

Holiday hours are subject to change.