FALL 2018
ONLINE REGISTRATION BEGINS
August 1
Membership Account Access and Registration System
RELAX. REJUVENATE. RECOVER.
To access your membership account and the registration system:
Whether you’re looking to soothe aching muscles or stock up on fitness gear, we have all your post-workout essentials in one convenient, calming location.
• Provide your email address by stopping by or calling the membership desk at 952.496.6872. User credentials will be sent to your email address provided. • Copy and paste the credentials into the "Username" and "Password" fields on the "Member Login" page. Once logged into your account, you may change your username and password to something you can more easily remember.
experience The healing power of a water massage will ease your muscle aches and stiffness, without the hassle of getting undressed.
By creating your online membership account, you now have access to: • Program registration • DSF account summary • Attendance reports • Billing information
• Online membership payments • Online reservations for courts, HydroMassage, and other DSF services
BOOK YOUR APPOINTMENT TODAY
952.496.6865
Located inside Dakotah! Sport and Fitness
$1 popcorn & ice cream at the deli after the m ovie. Open unti l 8pm.
OPEN DAILY 7AM-8PM
August 24–Cars 3 October 26–Hotel Transylvania 2
FREE TO MEMBERS Inquire at the front desk
GET YOU R DAILY F IX!
Salad Bar | Daily Specials | Smoothies | Sandwiches
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.
Download Now!
Access your member account, browse our wide variety of classes, and register anytime, anywhere—all on your smartphone.
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. For login information, please see a membership associate.
FEATURES:
View Check-In History Check and Pay Account Balance Book Courts, HydroMassage, and Personal Trainer Register for Programs and Classes
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 and take 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
CHAD SUMPTION Level 2
CAITE VOSEJPKA Apprentice
BETH CARR Level 2
MEET OUR STAFF
CAROLYN RATHBUN Fitness Manager
CHRIS ROLLINS Level 2
JANESSA ULLOM Level 1
ZACH WAY Aquatics
SKATING LESSONS Learn To Skate
Skate Dakotah!’s pro 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, October 24 Call Matt Mathiasen at 952.496.6864 or Kate Charboneau at 952.496.6868 for information. To register, call 952.445.9400. Fee:
$70/Member $90/Non-Member
Parent & Little Skater
Cosmic Skater
(PALS) Age 3
Ages 4+
Five Badges Earned: Lollipop–1 Lemon Drop–4 Candy Cane–2 Jaw Breaker–5 Peppermint Twist–3
Prerequisite: Completion of Critters Can Skate curriculum or Racer Rabbit badge. Previous lessons required.
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.
Six Badges Earned: Earth–1 Sun–2 Moon and Stars–3
Goal: Children become independent from parent on the ice. October 29–December 10 (Mondays) Lesson Time: 6:40–7:10pm Practice Time: 6:10–6:40pm
Critters Can Skate
Ages 4+
Five Badges Earned: Brave Beetle–1 Daring Dragon–4 Fantastic Frog–2 Racer Rabbit–5 Wiggly Worm–3
Wind–4 Fire–5 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. Goal: Skater demonstrates the form of the elements, including correct body position and edge use. October 29–December 10 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
Skills Taught: Fall, get up, stand, walk, Crystal Freestyle I march, glide, table top, frog hop, snowplow Beginning freestyle skating stop, beetle, backward wiggle, stop, dip, Prerequisite: Completion of Cosmic two-foot spiral, scooter, pivots, forward Skater curriculum, ice badge, or swizzles, airplane turns, backward skate, equivalent skills. forward skate into one-foot glide, and Previous lessons required. bunny hops. Four Badges Earned: Goal: Skater demonstrates the idea Turquoise–1 Amber–3 of each element, including each step Coral–2 Onyx–4 necessary to complete it. Skills Taught: Backward inside and October 29–December 10 (Mondays) outside edges, waltz jump and one foot Opt. 1: Lesson Time: 6:10–6:40pm spin-off backward crossovers, spiral Practice Time: 6:40–7:10pm into lunge, half-flip, half-lutz, split and Opt. 2: Lesson Time: 6:40–7:10pm toe-loop jumps, perimeter stroking, Practice Time: 6:10–6:40pm mohawk, inside spread eagle, and tenstep footwork. Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions. October 29–December 10 (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. October 29–December 10 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
Hockey Trax I, II, III
October 29–December 10 (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
Adult Hockey
Prerequisite: Completion of Hockey Trax I, Breezer Bobcat badge, or equivalent skills. Previous lessons required.
Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class.
Hockey skating skills for second- and third-year Mites or skaters with skill development of Breezer Bobcat badge
Skills Taught: For ward skating, crossovers, back c-cuts, power turns, edge work, and drills.
Four Badges Earned: Referee Raccoon–6 Goalie Gray Wolf–7 Hat Trick Hedgehog–8 Face-Off Fox–9
October 29–December 10 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
Skills Taught: Focus on edge work and increased strength for power skating.
Adult Freestyle
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.
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. October 29–December 10 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
Couch to 5K: Gear up for the Turkey Trot Dakotah! Sport and Fitness’ annual Turkey Trot 5K Run/Walk is right around the corner, and now is the perfect time to prepare! Tie those laces, pop the earbuds in, and hit the pavement using this training advice geared for all ages. Instead of surfing the sofa, you’ll be celebrating at the finish line in just six weeks.
1. Buddy Check! It’s time to phone a friend—running is more fun when you’re with a partner. Plus, you’re more likely to stick it out with someone at your side training, too.
2. It’s All in the Shoes Before you hit the ground running, invest in a good pair of running shoes and find the best fit for your foot and stride.
3. Slow and Steady Wins the Race When you begin training, start with a combination of walking and running. Depending on your fitness level, for example, start by running for just 10 seconds and then walking for the remainder of a minute. As you grow stronger, walk less and run more.
4. Set a Schedule During the hectic work week, focus on getting in some running time every other day—in minutes, not miles. On Saturdays, concentrate on covering more ground, regardless of how long it takes, and then rest on Sundays. On non-running days, try doing exercises that won’t fatigue your leg muscles, such as walking, swimming, rowing or upper-body strength training. SAMPLE SIX-WEEK TRAINING SCHEDULE
TUESDAY
THURSDAY
WEEK 1
10 minutes
13 minutes
WEEK 2
16 minutes
19 minutes
WEEK 3
19 minutes
22 minutes
2.5 miles
WEEK 4
22 minutes
25 minutes
3 miles
WEEK 5
25 minutes
28 minutes
3.5 miles
WEEK 6
20 minutes
30 minutes
Race Day!
SATURDAY 1 mile
(however long it takes to finish)
2 miles
5. The Big Day On the day of the event, finish eating a carb-heavy meal (oatmeal, bagel, or a banana) at least 30 minutes before start time. Listen to music, remember to breathe, and pace yourself. High-five your running partner as you cross the finish line—it’s time to celebrate!
Source: today.com
T O R T Y E K R U T 5K
2018
NOV
17
RUN/ WALK
K ID S
1/2 MILE FUN RUN
KE THE MEADOWS AT MYSTIC LA K ID S
12 FEES 25 REGISTER NOW REGISTRATION
*
$
5K
RUN/ WALK
$
1/2 MILE FUN RUN
/T UR KE YT RO T DA KO TA HS PO RT.C O MAFTE R OCTOBER 14, 2018. EASE *REGISTRATION FEES WILL INCR BE AVAILABLE ON-SITE. SAME-DAY REGISTRATION WILL
SEASON PASS Your year-round ticket to FUN! Get unlimited bowling and games all year long.
Family fun night Unimited bowling and arcade games! Every Monday 5-9pm Only $5* *Special pricing for DSF Members only. Restrictions apply.
2 hours unlimited One flat fee gets you: • Bowling/mini bowling • Arcade games • Shoe rental
CALL 952.496.6886 for more information
FREE
GROUP FITNE SS CYCLE STRONG CUT TEAM CONDITIONING GX KETTLEBELL DANCE FIT H.I.T. YOGA KNOCK IT OUT FUSION METABOLIC CHALLENGE PILATES
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.
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.
Registration deadline for all classes: One week prior to start date
Level 1: Bubbles
Ages 3-12 • 30-minute class Ratio 3:1 $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.
Level 2: Floats
Free lesson assessments are available.
Please call 952.496.6891 for more information.
Ages 3-12 • 30-minute class Ratio 3:1 $75/Member • $110/Non-Member
Level 3: Kicking
Ages 3-12 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member
Learn to float, streamline, and move in the The primary focus in this level is kicking. water with the assistance of equipment. Your child will learn the flutter, dolphin, Building up to swimming independently, and breaststroke kicks to lead up to kids will transition from a front float to a treading water. back float to be able to breathe. Skills Taught: Streamline flutter kick, Skills Taught: Water adaptation, submerge Skills Taught: Front float unassisted, back flip breath, sculling on front, dolphin kick, face with no goggles, submerge face with float unassisted, scoops on front unassisted, and elementary backstroke kick. goggles, breathing control, and assisted controlled flip, introduce flutter kick, and Skills to be Tested: Elementary backstroke front and back float. retrieve ring. kick 20 feet, dolphin kick 20 feet, and flutter Skills to be Tested: 10 bobs with nose Skills to be Tested: Front float unassisted kick on front and back with streamline 20 bubbles, face in water five seconds (no 15 seconds, back float unassisted 20 feet each. goggles), assisted front float 20 seconds, seconds, controlled front and back and assisted back float 20 seconds. flip three times, and scoops face in 10 September 11–November 13 (Tuesdays) Opt. 1: 11:30am–noon feet unassisted. September 11–November 13 (Tuesdays) Opt. 2: 4–4:30pm Opt. 1: 10–10:30am September 11–November 13 (Tuesdays) Opt. 3: 4:30–5pm Opt. 2: 4–4:30pm Opt. 1: 10–10:30am Opt. 4: 6–6:30pm Opt. 3: 5–5:30pm Opt. 2: 4:30–5pm September 13–November 15 Opt. 3: 5–5:30pm September 13–November 15 (Thursdays) Opt. 4: 5:30–6pm (Thursdays) Opt. 5: 4–4:30pm Opt. 4: 4–4:30pm September 13–November 15 Opt. 6: 5–5:30pm Opt. 5: 5–5:30pm (Thursdays) Opt. 7: 5:30–6pm Opt. 5: 4:30–5pm September 14–November 16 (Fridays) September 14–November 16 (Fridays) Opt. 6: 5–5:30pm Opt. 6: 11–11:30am Opt. 8: 11:30am–noon September 14–November 16 (Fridays) September 15–November 17 September 15–November 17 Opt. 7: 11–11:30am (Saturdays) (Saturdays) Opt. 7: 10–10:30am September 15–November 17 Opt. 9: 10:30–11am Opt. 8: 11–11:30am (Saturdays) Opt. 10: 11–11:30am Opt. 8: 10–10:30am Opt. 9: 11:30am–noon Opt. 11: 12–12:30pm Opt. 9: 10:30–11am Opt. 10: 11–11:30am
SWIM DAKOTAH! 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!
FOR MORE INFORMATION, CALL 952.496.6891
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. September 11–November 13 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm September 13–November 15 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:30–6pm Opt. 6: 6–6:30pm September 14–November 16 (Fridays) Opt. 7: 11:30am–noon September 15–November 17 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm
12X
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
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. September 11–November 13 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 5–5:30pm Opt. 5: 6:30–7pm September 13–November 15 (Thursdays) Opt. 6: 4:30–5pm Opt. 7: 5:30–6pm Opt. 8: 6–6:30pm September 14–November 16 (Fridays) Opt. 9: Noon–12:30pm September 15–November 17 (Saturdays) Opt. 10: 10–10:30am Opt. 11: 10:30–11am Opt. 12: 11:30–noon Opt. 13: 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. September 11–November 13 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm Opt. 4: 6:30–7pm September 13–November 15 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 5:30–6pm Opt. 7: 6:30–7pm September 14–November 16 (Fridays) Opt. 8: Noon–12:30pm September 15–November 17 (Saturdays) Opt. 9: 11–11:30am Opt. 10: 11:30am–noon
SWIM DAKOTAH! Level 7: Turns
Level 8: Endurance
Level 9: Jr. Swim Team
Ages 6-17 • 45-minute class Ratio 4:1 $75/Member • $110/Non-Member
Ages 6-17 • 60-minute class Ratio 6:1 $90/Member • $125/Non-Member
Ages 6-17 • 60-minute class Ratio 6:1 $90/Member • $125/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, Skills Taught: 100-yard IM with correct breaststroke proper timing, standing dives, turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, treading and freestyle and backstroke refinement. water, technical work with speed for Skills to be Tested: Flip turns and stroke freestyle, backstroke, butterfly, and transitions, standing dives, butterfly and breaststroke. breaststroke for 25 yards, and freestyle Skills to be Tested: 100-yard IM with and backstroke for 100 yards each. correct transitions, 200-yard freestyle with September 11–November 13 (Tuesdays) flip turns, 100-yard backstroke with turns, Opt. 1: 12:30–1:15pm and treading water for three minutes. Opt. 2: 5:30–6:15pm September 11–November 13 September 13–November 15 (Tuesdays) (Thursdays) Opt. 1: 12:30–1:30pm Opt. 3: 4:15–5pm Opt. 2: 5:30–6:30pm Opt. 4: 6–6:45pm September 13–November 15 (Thursdays) September 14–November 16 (Fridays) Opt. 3: 6–7pm Opt. 5: 12:30–1:15pm September 15–November 17 (Saturdays) Opt. 6: 10:15–11am Opt. 7: 11:30am–12:15pm
September 14–November 16 (Fridays) Opt. 4: 12:30–1:30pm September 15–November 17 (Saturdays) Opt. 5: 11:30am–12:30pm
Lifeguard
Certification Class
October 5 & 12 5–9pm October 6 & 13 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
Skills to be Tested: 200-yard IM with proper turns, standing dive, and 30-minute swim with turns nonstop. September 11–November 13 (Tuesdays) Opt. 1: 12:30–1:30pm Opt. 2: 5:30–6:30pm September 13–November 15 (Thursdays) Opt. 3: 6–7pm September 14–November 16 (Fridays) Opt. 4: 12:30–1:30pm September 15–November 17 (Saturdays) Opt. 5: 11:30am–12:30pm
Level 10: Swim Team
Ages 8-17 • 60-minute class Ratio 8:1 $140/Member • $200/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.
September 11–November 17 Tuesdays: 6:15–7:15pm Thursdays: 6:30–7:30pm Saturdays: Noon–1pm
SWIM DAKOTAH!
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.
Member Rates: Student
1 2 3
1 Lesson
$30 $40 $50
5 Lessons 10 Lessons
$135 $180 $225
$225 $340 $425
Non-Member Rates: Student
1 2 3
1 Lesson
$45 $60 $75
5 Lessons 10 Lessons
$200 $380 $270 $510 $335 $630
Call 952.496.6891 for more information or to schedule lessons.
Special Needs
Parent Tot
Adult
Ages 18+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member
Ages 3+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member
Swim instruction with parent and child.
Adult swim instruction.
Swim instruction for children and adults with special needs.
Ages 6-36 months • 30-minute class Ratio 6:1 $75/Member • $110/Non-Member Skills Taught: Water adaptation, submerge face without 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. September 11–November 13 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 5–5:30pm September 13–November 15 (Thursdays) Opt. 3: 5–5:30pm September 14–November 16 (Fridays) Opt. 4: 10:30–11am September 15–November 17 (Saturdays) Opt. 5: 11–11:30am
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. September 11–November 13 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 7–7:30pm September 13–November 15 (Thursdays) Opt. 3: 7–7:30pm September 14–November 16 (Fridays) Opt. 4: 12:30–1pm
Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills. September 11–November 13 (Tuesdays) Opt. 1: 7–7:30pm September 13–November 15 (Thursdays) Opt. 3: 7–7:30pm
FITNESS & SAFETY CLASSES 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. October 5 & 12 Fridays, 5–9pm October 6 & 13 Saturdays, 10am–8pm Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Non-Member
Aqua Strength & Conditioning
Aqua Strength & Conditioning will utilize AquaLogix equipment. It is a high-instensity, 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. Opt. 1: September 19–October 24 Wednesdays, 5–6pm Opt. 2: November 7–December 12 Wednesdays, 5–6pm Ages: 15+ Instructor: Kami Cartwright Fee: $60/6 weeks
2018 Turkey Trot 5K & Kids Fun Run
This closed 5K run course is 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 | $12
Base Fitness
A low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise utilizing the base fitness boards. Opt. 1: September 16–October 21 Sundays, 11am–12pm Opt. 2: September 17–October 22 Mondays, 6–7pm Opt. 3: September 19–October 24 Wednesdays, 6–7pm Opt. 4: November 4–December 9 Sundays, 11am–12pm Opt. 5: November 5–December 10 Mondays, 6–7pm Opt. 6: November 7–December 10 Wednesdays, 6–7pm Instructor(s): Zach Way & Hilary Runyan Fee: $60/Member | $90/Non-Member
GYM. Grab.
by
H! A T O K A AT D FITNESS ND
SPORT A
COFFEE AND ESPRESSO
SMOOTHIES FEATURING
available hot or over ice
Hawaii Five-O
Drip Brew Coffee Coldpress Coffee
Caramel Mocha
Latte
Breve
Mocha
Americano
milk or water
milk | chocolate | caramel espresso | whipped cream half-and-half | espresso
milk | espresso milk | chocolate espresso | whipped cream
Macchiato
water | espresso
Cappuccino
milk | foam | espresso
milk | flavor shot | espresso
JUICES
Green Lemonade
kale | lemon | spinach | red apple | ginger
Heartbeet
red apple | red beet | carrot | celery
Dynamite
SUPER FRUITY mango | pineapple | banana coconut milk | pineapple juice
Pink Flamingo
strawberry | banana almond milk | Greek yogurt
SUPER CHARGED Mega Meal
peanut butter | banana | cacao nibs protein powder | almond milk
SUPER GREEN Green Goddess
spinach | avocado | mango | banana coconut milk | protein powder
Green Monkey
kale | pineapple | avocado | banana | coconut milk
Tropi-Kale
mango | kale | pineapple | banana | coconut milk * additional charge for all substitutions or add-ons
carrot | ginger | lemon | turmeric | red apple
BOOSTER SHOTS Ginger ginger | apple | lemon Turmeric turmeric | apple | lemon
at
BOOST YOUR DRINK
ENERGY 29¢ 29¢ $ 1.99
Cacao Nibs Peanut Butter Whey or Vegan Protein
DAKOTAH! SPORT AND FITNESS
Cancellation Policy
Program Participation Policy
Withdrawing from an activity, league, or lesson after registering will be handled in the following way:
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.
• 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.
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.
• 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.
Pumpkin Spice Protein Bars What do you get when you cross pumpkin cake and pumpkin pie? These easy, gluten-free pumpkin protein bars! Both moist and flavorful, this dose of protein is perfect for your fall workouts.
Ingredients
Find all these fresh ingredients year-round at the SMSC’s natural food market, Mazopiya, located at 2571 Credit Union Drive in Prior Lake!
1 cup oat flour 1 ½ scoops vanilla protein powder ½ teaspoon baking powder ½ teaspoon salt 2 teaspoons cinnamon ¼ teaspoon allspice ¼ teaspoon ground ginger cup brown sugar (packed) 3 eggs 1 cup pumpkin puree (fresh or canned) ½ tablespoon vanilla ½ cup pecans or walnuts, chopped (optional) ½ cup white or dark chocolate chips, melted (optional)
Directions Preheat oven to 350 degrees. Grease an 8x8 glass baking dish. In a mixing bowl, whisk together the oat flour, protein powder, baking powder, salt, cinnamon, allspice, ginger, and brown sugar. In another mixing bowl, whisk together the eggs, pumpkin puree, and vanilla until smooth and well combined. Add the wet ingredients to the bowl of dry ingredients and whisk until just combined. Pour the batter into the baking dish and smooth. Sprinkle the chopped nuts over the top of the batter evenly. Bake for 23-25 minutes, or until a toothpick inserted into the center comes out clean. Let cool for at least 20 minutes before slicing into squares. Drizzle melted chocolate over the bars, if desired. Store in the refrigerator.
SHAKOPEE MDEWAKANTON SIOUX COMMUNITY • 2018
AUGUST 17, 18 & 19
OPEN TO THE PUBLIC $1O ADMISSION
ENTIRE WEEKEND
FREE ADMISSION FOR 10 YEARS AND UNDER & 60+ YEARS
GRAND ENTRY FRIDAY 7PM SATURDAY 1PM & 7PM SUNDAY 1PM
! NEW WATCH THE ACTION LIVE AT SMSCWACIPI.ORG!
SMSC WACIPI GROUNDS:
3212 DAKOTAH PARKWAY, SHAKOPEE, MN 55379 952.445.8900 | SMSCWACIPI.ORG |
EXPERIENCE
PERFECTION
SCENIC FAIRWAYS AND GREENS | PRO SHOP GPS-ENABLED CARTS | THE MEADOWS BAR AND GRILLE 952.233.5533 • GOlFTHEMEADOWS.com 2400 mystic lake blvd, 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
STRIVE FOR PROGRESS, NOT PERFECTION
Hours of Operation Mon-Fri 5am-10pm
Sat-Sun 6am-10pm
Fall 2018 Holiday Club Hours Labor Day September 3 | 6am-6pm
Thanksgiving November 22 | 6am-Noon _________ Holiday hours are subject to change.