FALL 2019
ONLINE REGISTRATION BEGINS
AUGUST 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. 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.
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
NOTICE: We're moving to Electronic Billing!
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 smartphone.
FEATURES:
View Check-In History Check and Pay Account Balance Book Courts, HydroMassage, and New Member Assessments Register for Programs and Classes
Download Now!
Update your email on your Online Account or at the Membership Desk.
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.
Apple Cider Glazed Chicken Looking to spice up your meals this fall?
The cooler temperatures call for warmer dishes, and apple cider is the perfect seasonal meal additive. Bring the savory flavors of fall into your kitchen with this mouthwatering Apple Cider Glazed Chicken recipe.
Ingredients: 1 2 1 2 6
sweet potato, peeled and cubed apples, sliced tablespoon fresh rosemary, chopped tablespoons olive oil, divided bone-in, skin-on chicken thighs, trimmed
2
/3 cup apple cider 2 tablespoons honey 1 tablespoon grainy mustard 1 tablespoon butter 2 rosemary sprigs Kosher salt Freshly ground black pepper
Instructions: Preheat the oven to 425 degrees. In a bowl, combine the potatoes, apples, and rosemary and season with salt and pepper. Drizzle the mixture with 1 tablespoon of olive oil and toss until combined. Heat the remaining olive oil in a large oven-safe skillet on medium-high heat. With the skin side down, sear the chicken until golden brown and then remove from the skillet. In the same skillet, combine the apple cider, honey, and grainy mustard and bring it to rapid simmer. Cook this mixture until it has condensed slightly and then whisk in the butter. Skin side up, return the chicken to the skillet and scatter the sweet potato mixture and rosemary springs around the chicken. Transfer the skillet into the oven and bake until the sweet potatoes are tender and the chicken is cooked through (about 20 minutes).
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.
STEPH GUENIN Level 3
BETH CARR Level 2
CHRIS ROLLINS Level 2
CHAD SUMPTION Level 2
JANESSA ULLOM Level 1
CAITE VOSEJPKA Level 1
ZACH WAY Aquatics
CAROLYN RATHBUN Fitness Manager
ALEX BACH Apprentice
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.
MEET OUR STAFF!
RELAX. REJUVENATE. RECOVER.
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.
experience The healing power of a water massage will ease your muscle aches and stiffness, without the hassle of getting undressed. BOOK YOUR APPOINTMENT TODAY
952.496.6865
Located inside Dakotah! Sport and Fitness
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.
No Lessons October 14-19 (MEA BREAK) No Lessons October 31 Registration deadline for all classes: One week prior to start date
Free lesson assessments are available.
Please call 952.496.6891 for more information.
Level 1: Bubbles
Level 2: Floats
Level 3: Kicking
Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Non-Member
Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Non-Member
Ages 3-12 • 30-minute class Ratio 4:1 $60/Member • $90/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.
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: Water adaptation, submerge face with no goggles, submerge face with goggles, breathing control, and assisted front and back float. Skills to be Tested: 10 bobs with nose bubbles, face in water five seconds (no goggles), assisted front float 20 seconds, and assisted back float 20 seconds. September 17–November 12 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 4–4:30pm Opt. 3: 5–5:30pm
September 19–November 21 (Thursdays) Opt. 4: 4–4:30pm Opt. 5: 5–5:30pm September 20–November 15 (Fridays) Opt. 6: 11–11:30am September 21–November 16 (Saturdays) Opt. 7: 10–10:30am Opt. 8: 11–11:30am Opt. 9: 11:30am–Noon
Skills Taught: Streamline flutter kick, Skills Taught: Front float unassisted, back flip breath, sculling on front, dolphin float unassisted, scoops on front unassisted, kick, and elementary backstroke kick. controlled flip, introduce flutter kick, and Skills to be Tested: Elementary backstroke retrieve ring. kick 20 feet, dolphin kick 20 feet, and Skills to be Tested: Front float unassisted flutter kick on front and back with 15 seconds, back float unassisted 20 streamline 20 feet each. seconds, controlled front and back flip three times, and scoops face in 10 September 17–November 12 (Tuesdays) feet unassisted. Opt. 1: 11:30am–Noon Opt. 2: 4–4:30pm September 17–November 12 Opt. 3: 4:30–5pm (Tuesdays) Opt. 4: 5–5:30pm Opt. 1: 10–10:30am Opt. 5: 6–6:30pm Opt. 2: 4:30–5pm Opt. 3: 5–5:30pm September 19–November 21 Opt. 4: 5:30–6pm (Thursdays) Opt. 6: 4–4:30pm September 19–November 21 Opt. 7: 5–5:30pm (Thursdays) Opt. 8: 5:30–6pm Opt. 5: 4:30–5pm Opt. 6: 5–5:30pm September 20–November 15 (Fridays) September 20–November 15 Opt. 9: 11:30am–Noon (Fridays) Opt. 7: 11–11:30am September 21–November 16 (Saturdays) September 21–November 16 Opt. 10: 10:30–11am (Saturdays) Opt. 11: 11–11:30am Opt. 8: 10–10:30am Opt. 12: Noon–12:30pm Opt. 9: 10:30–11am
SWIM DAKOTAH! Level 4: Arms
Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member Learn freestyle, backstroke, and elementary backstroke.
Level 5: Freestyle & Backstroke
Level 6: Butterfly & Breaststroke
Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member
Ages 6-17 • 30-minute class Ratio 4:1 $60/Member • $90/Non-Member
Your child will master freestyle and backstroke Skills Taught: Backstroke arms with with proper breathing, rotation, and technique. kick, elementary backstroke, butterfly Work continues with specialty strokes, such as underwater stroke, sculling front and butterfly and breaststroke. back, introduce side breath, freestyle Skills Taught: Freestyle with side breath, with kick, and flip breaths. backstroke with rotation, elementary
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 17–November 12 (Tuesdays) Opt. 1: 11:30am–Noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm September 19–November 21 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:30–6pm Opt. 6: 6–6:30pm September 20–November 15 (Fridays) Opt. 7: 11:30am–Noon September 21–November 16 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm
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 17–November 12 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 6:30–7pm
Your child will master butterfly and breaststroke while building endurance. 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 17–November 12 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm Opt. 4: 6:30–7pm September 19–November 21 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 5:30–6pm Opt. 7: 6:30–7pm
September 19–November 21 (Thursdays) Opt. 5: 4:30–5pm Opt. 6: 5:30–6pm Opt. 7: 6–6:30pm
September 20–November 15 (Fridays) Opt. 8: Noon–12:30pm September 21–November 16 (Saturdays) Opt. 9: 11–11:30am Opt. 10: 11:30am–Noon
September 20–November 15 (Fridays) Opt. 8: Noon–12:30pm September 21–November 16 (Saturdays) Opt. 9: 10–10:30am Opt. 10: 10:30–11am Opt. 11: Noon–12:30pm
Lifeguard Certification Class
November 8-9 & 15-16 Fri. 5-10pm | Sat. 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
SWIM DAKOTAH! Level 7: Stroke Refinement & Turns Ages 6-17 • 45-minute class Ratio 4:1 $60/Member • $90/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, 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. September 17–November 12 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm September 19–November 21 (Thursdays) Opt. 3: 4:15–5pm Opt. 4: 6–6:45pm September 20–November 15 (Fridays) Opt. 5: 12:30–1:15pm
Level 8: Endurance
Level 9: Jr. Swim Team
Ages 6-17 • 60-minute class Ratio 6:1 $70/Member • $100/Non-Member
Ages 6-17 • 60-minute class Ratio 6:1 $70/Member • $100/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: Endurance and stroke drills, correct standing dive, 200-yard IM with turns, and swim nonstop for 30 minutes with flip turns.
Skills Taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100- Skills to be Tested: 200-yard IM with yard backstroke with turns, treading water, proper turns, standing dive, and 30-minute and technical work with speed for freestyle, swim with turns nonstop. backstroke, butterfly, and breaststroke. September 17–November 12 Skills to be Tested: 100-yard IM with (Tuesdays) correct transitions, 200-yard freestyle with Opt. 1: 5:30–6:30pm flip turns, 100-yard backstroke with turns, September 19–November 21 and treading water for three minutes. (Thursdays) September 17–November 12 Opt. 2: 6–7pm (Tuesdays) September 21–November 16 Opt. 1: 5:30–6:30pm (Saturdays) September 19–November 21 Opt. 3: 11:30am–12:30pm (Thursdays) Opt. 2: 6–7pm September 21–November 16 (Saturdays) Opt. 3: 11:30am–12:30pm
September 21–November 16 (Saturdays) Opt. 6: 11:30am–12:15pm
12X
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
SWIM DAKOTAH!
PRIVATE SWIMMING LESSONS
Level 10: Swim Team
Ages 8-17 • 60-minute class Ratio 8:1 $110/Member • $160/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 all three days.
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 $255 $180 $340 $225 $425
Non-Member Rates:
September 17–November 16 Tuesdays: 6:30–7:30pm Thursdays: 6:30–7:30pm Saturdays: Noon–1pm
Student
Parent-Tot
Adult
Ages 18+ • 30-minute class Ratio 2:1 $80/Member • $110/Non-Member
Ages 3+ • 30-minute class Ratio 2:1 $80/Member • $110/Non-Member
Swim instruction with parent and child.
Adult swim instruction.
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.
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.
Swim instruction for children and adults with special needs.
Necessary to Advance: Age: 18 months; child must be 3 years old to begin Level 1.
September 17–November 12 (Tuesdays) Opt. 1: 12:30–1pm Opt. 2: 7–7:30pm
Ages 6-36 months • 30-minute class Ratio 6:1 $60/Member • $90/Non-Member
September 17–November 12 (Tuesdays) Opt. 1: 5–5:30pm September 19–November 21 (Thursdays) Opt. 2: 5–5:30pm September 20–November 15 (Fridays) Opt. 3: 10:30–11am September 21–November 16 (Saturdays) Opt. 4: 11–11:30am
1 2 3
1 Lesson
$45 $60 $75
5 Lessons 10 Lessons
$200 $380 $270 $510 $335 $630
September 19–November 21 (Thursdays) Opt. 3: 7–7:30pm September 20–November 15 (Fridays) Opt. 4: 12:30–1pm September 21–November 16 (Saturdays) Opt. 5: 12:30–1pm
Call 952.496.6891 for more information or to schedule lessons.
Special Needs
Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills. September 17–November 12 (Tuesdays) Opt. 1: 7–7:30pm September 19–November 21 (Thursdays) Opt. 2: 7–7:30pm September 21–November 16 (Saturdays) Opt. 3: 12:30–1pm
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. Helmets are recommended for skating but not required. Hockey helmets work best, but bike helmets are also a viable option. Dakotah! Sport and Fitness does not have helmets available for rent.
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: October 24 Call Matt Mathiasen at 952.496.6864 or Kate Shurts at 952.496.6868 for information. To register, call 952.445.9400. Fee:
$70/Member $90/Non-Member
Parent & Little Skater
(PALS) Age 3
Five Badges Earned: Lollipop–1 Lemon Drop–4 Candy Cane–2 Jaw Breaker–5 Peppermint Twist–3 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. October 28–December 9 (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
Cosmic Skater
Ages 4+
Prerequisite: Completion of Critters Can Skate curriculum or Racer Rabbit badge. Previous lessons required. Six Badges Earned: Earth–1 Sun–2 Moon and Stars–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 28–December 9 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
Crystal Freestyle I
Skills Taught: Fall, get up, stand, walk, Beginning freestyle skating march, glide, table top, frog hop, snowplow 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 Onyx–4 of each element, including each step Coral–2 necessary to complete it. Skills Taught: Backward inside and outside edges, waltz jump and one foot October 28–December 9 (Mondays) spin-off backward crossovers, spiral Opt. 1: Lesson Time: 6:10–6:40pm into lunge, half-flip, half-lutz, split and Practice Time: 6:40–7:10pm toe-loop jumps, perimeter stroking, Opt. 2: Lesson Time: 6:40–7:10pm mohawk, inside spread eagle, and ten Practice Time: 6:10–6:40pm step footwork. Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions. October 28–December 9 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
SKATING LESSONS
Crystal Freestyle II
Hockey Trax II
Adult Hockey
Goal: Skater presents elements, including correct form and power, using entrance and exit positions.
Hockey Trax III
skating skills. Skater progresses at individual pace within a class.
Intermediate freestyle skating
Hockey skating skills for second- and third- Skills Taught: For ward skating, year Mites or skaters with skill development crossovers, back c-cuts, power turns, Prerequisite: Completion of Crystal of Breezer Bobcat badge. edge work, and drills. Freestyle I curriculum, Onyx badge, or equivalent skills. Prerequisite: Completion of Hockey Trax I, Goal: Adult skater learns beginning Previous lessons required. Breezer Bobcat badge, or equivalent skills. through advanced hockey skating skills. Previous lessons required. Skater progresses at individual pace Seven Badges Earned: within a class. Four Badges Earned: Amethyst–1 Ruby–5 Referee Raccoon–6 Sapphire–2 Diamond–6 October 28–December 9 (Mondays) Goalie Gray Wolf–7 Topaz–3 Aurora Borealis–7 Lesson Time: 7:40–8:10pm Hat Trick Hedgehog–8 Emerald–4 Practice Time: 7:10–7:40pm Face-Off Fox–9 Skills Taught: Single salchow, mazurka, half loop, stag and flip jumps, jump Skills Taught: Focus on edge work and Adult Freestyle combination: footwork; back, change- increased strength for power skating. Skills Taught: Basic skating skills for foot, attitude, blur, and camel spins stroking, backward skating, footwork, and spin combination; waltz three, Goal: Skater demonstrates form of the and spins. power three, waltz eight, back inside elements, including correct body positions, three and forward outside three turns, balance, speed, and edge work. Goal: Adult skater learns beginning and edge pulls. through advanced recreational figure
October 28–December 9 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
Hockey Trax I, II, III
October 28–December 9 (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 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. 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.
October 28–December 9 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm
BASE
FITNESS
DISCOVER THE BENEFITS OF AQUABASE BY AQUAPHYSICAL WITH BASE FITNESS Held in the pool on a floating exercise mat, Base Fitness classes provide a low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise.
Ages: 14+ Max 10 participants (Minimum 5 participants)
October 2–30
Wednesdays, 6-7pm If minimum participant requirement is met and class is not full, additional slots will be offered at an adjusted rate on a class-by-class basis.
Fee: $45/Member $55/Non-Member
$1 popcorn & ice cream at the deli after the m ovie. Open unti l 8pm.
! Y L I A D N E OP
October 25 Hotel Transylvania
GET YOU R FIX!
December 13 Christmas Favorites
Salad Bar | Daily Specials | Smoothies | Sandwiches
FREE TO MEMBERS Inquire at the front desk
Sidestep SEASONAL WEIGHT GAIN
With cooler weather and the holiday season right around the corner, it’s easy to find reasons to push fitness to the sideline and cozy up on the couch. However, fall is a great time to form healthy habits to carry into winter to help avoid seasonal weight gain.
AVOID GAINING WEIGHT THIS SEASON BY FOLLOWING THESE TIPS: WORK OUT IN GROUPS
Hold yourself and your friends accountable during the cold months by forming group fitness sessions.
LIMIT SEASONAL COFFEE DRINKS
Though they’re pleasing to your taste buds, seasonal coffee drinks contain more sugar than the average cup of joe.
GET 7-9 HOURS OF SLEEP EACH NIGHT
DON’T SKIP MEALS
Avoid skipping meals to feast on one large meal. Try to maintain three meals and small snacks throughout the day.
LIMIT SUGAR INTAKE AND SWEETS
Sweet treats are everywhere during the holiday season. Be sure to be conscious of how much sugar you’re putting into your body and limit yourself at holiday gatherings.
Give your body the rest it needs to feel refreshed and recharged to take on the next day by getting a good night’s sleep.
e-CLUB SIGN-UP
October 26
9am-4pm
Sign up today
Provides youth with the knowledge and skills to safely care for children and infants.
for exclusive offers, event information, recipes, and more!
Visit dakotahsport.com to sign up now! Questions? Stop by the Membership Desk.
Ages 11+ $100/Members $120/Non-Members
For more information, call 952.496.6891
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.
American Red Cross Babysitter Class
The American Red Cross babysitting and child care course can help you provide quality care to children of all ages. This course is developed by experts in the industry, and includes topics such as choosing age-appropriate activities, basic child care responsibilities such as bottle feeding, child behavior, leadership, professionalism, safety, starting a babysitting business, and more. Ages 11 and older welcome. October 26 9am-4pm Ages 11+ $100/Members $120/Non-Members
All course materials and water time are included in the fee. November 8-9 & November 15-16 Fridays 5-10pm, Saturdays 10am-8pm Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Non-Member
Base Fitness
Discover the benefits of aquabase by aquaphysical with Base Fitness. Held in the pool on a floating exercise mat, Base Fitness classes provide a low-impact, high-intensity workout with a great mix of aerobic and anaerobic exercise. October 2–30 Wednesdays, 6-7pm Ages: 14+ Instructor: DSF Staff Fee: $45/Member $55/Non-Member
We're moving to Electronic Billing!
REMEMBER to Update your email How? Online or at the Membership Desk.
fall
INTO FITNESS
THIS SEASON
Just because the temperatures outside are dropping, doesn’t mean your activity level should, too! In fact, there are many fall activities that will help you burn calories while you enjoy the seasonal changes.
CALORIE-BURNING FALL ACTIVITIES:
Hiking Hiking is a great way to raise your heart rate while enjoying the great outdoors! Find a local trail, turn on some music, and take in all the changing season has to offer.
Raking Leaves Though it may seem like a chore, the simple task of raking leaves can burn hundreds of calories while also providing you with a clean yard.
Apple Picking Picking apples at an orchard is a great way to get exercise and provide your kitchen with a healthy snack option.
Saturday November 23, 2019 at the meadows at mystic lake
5K-8:00am $25 $30 THROUGH 10/13/19
10/14/19 THROUGH EVENT DATE
n u R Kids Fun 8:45AM
$12 $15
THROUGH 10/13/19 10/14/19 THROUGH EVENT DATE
register now at
dakotahsport.com/turkeytrot
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.
AUGUST 16, 17 & 18 GRAND ENTRY
FRIDAY 7PM SATURDAY 1PM & 7PM SUNDAY 1PM
! W NE FREE
WATCH THE ACTION LIVE AT SMSCWACIPI.ORG!
ADMISSION SMSC WACIPI GROUNDS ARE LOCATED AT:
3212 DAKOTAH PARKWAY, SHAKOPEE, MN 55379 • SMSCWACIPI.ORG
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EAT BETTER. LIVE BETTER. MAZOPIYA.
We believe in natural, organic local food and products.
952.233.9140| mazopiya.com 2571 credit union drive • prior lake
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• Infant–Pre-K • School-Age
EDUCARE Educare is our contract child care program, featuring high-quality, developmentally appropriate programs for children 6 weeks to 12 years of age. Full-time and part-time care is available—call for more information!
ENROLL TODAY! 952.445.PLAY (7529)| PLAYWORKSFUN.com 2200 TRAIL OF DREAMS • prior lake
ENT ER PR I S E S OWN E D AN D O P E RATE D BY THE 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
THIS FALL... THE ONLY BAD WORKOUT IS THE ONE THAT DIDN'T HAPPEN.
Hours of Operation Mon-Fri 5am-10pm
Sat-Sun 6am-10pm
Fall 2019 Holiday Club Hours Labor Day September 2 | 6am-6pm Thanksgiving November 28 | 6am-Noon _________
Holiday hours are subject to change.