SPRING 2020
ONLINE REGISTRATION BEGINS
FEBRUARY 1
Membership Account Access and Registration System
your favorite classes. your favorite instructors. your schedule.
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
Located on the upper level CARDIO · DANCE · FLEXIBILITY · STRENGTH CYCLING · and MORE!
e-CLUB SIGN-UP
Sign up today for exclusive offers, event information, recipes, and more! Visit dakotahsport.com to sign up now! Questions? Stop by the Membership Desk.
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
JENNY BOLL Apprentice
CAITE VOSEJPKA Level 1
ZACH WAY Aquatics
CAROLYN RATHBUN Fitness Manager
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!
we've moved to electronic billing!
REMEMBER to Update your email How? Online or at the Membership Desk.
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
LEVEL 2: FLOATS
LEVEL 3: KICKING
Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Nonmember
Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Nonmember
Ages 3-12 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember
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 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 bubbles, face in water five seconds (no goggles), assisted front float 20 seconds, and assisted back float 20 seconds.
Skills to be Tested: Front float unassisted 15 seconds, back float unassisted 20 seconds, controlled front and back flip three times, and scoops face in 10 feet unassisted.
March 31–May 19 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 4–4:30pm Opt. 3: 5–5:30pm April 2–May 21 (Thursdays) Opt. 4: 4–4:30pm Opt. 5: 5–5:30pm April 3–May 22 (Fridays) Opt. 6: 11–11:30am March 28–May 16 (Saturdays) Opt. 7: 10–10:30am Opt. 8: 11–11:30am Opt. 9: 11:30am–Noon
March 31–May 19 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 4:30–5pm Opt. 3: 5–5:30pm Opt. 4: 5:30–6pm April 2–May 21 (Thursdays) Opt. 5: 4:30–5pm Opt. 6: 5–5:30pm Opt. 7: 6–6:30pm April 3–May 22 (Fridays) Opt. 8: 11–11:30am March 28–May 16 (Saturdays) Opt. 9: 10–10:30am Opt. 10: 10:30–11am Opt. 11: 11:30am–Noon
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. March 31–May 19 (Tuesdays) Opt. 1: 11:30am–Noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 5–5:30pm Opt. 5: 6–6:30pm April 2–May 21 (Thursdays) Opt. 6: 4–4:30pm Opt. 7: 5–5:30pm Opt. 8: 5:30–6pm Opt. 9: 6:30–7pm April 3–May 22 (Fridays) Opt. 10: 11:30am–Noon March 28–May 16 (Saturdays) Opt. 11: 10:30–11am Opt. 12: 11–11:30am Opt. 13: Noon–12:30pm
FREE LESSON ASSESSMENTS ARE AVAILABLE! Please call 952.496.6891 for more information.
SWIM DAKOTAH!
PRIVATE SWIMMING LESSONS
Member Rates: Student
1 2 3
Student
1 2 3
All 30-minute lessons are private or semi-private.
LEVEL 4: ARMS
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. March 31–May 19 (Tuesdays) Opt. 1: 11:30am–Noon Opt. 2: 4:30–5pm Opt. 3: 5:30–6pm Opt. 4: 6–6:30pm April 2–May 21 (Thursdays) Opt. 5: 4:30–5pm Opt. 6: 5:30–6pm Opt. 7: 6–6:30pm April 3–May 22 (Fridays) Opt. 8: 11:30am–Noon March 28–May 16 (Saturdays) Opt. 9: 10–10:30am Opt. 10: 10:30–11am Opt. 11: Noon–12:30pm
$30 $40 $50
5 Lessons 10 Lessons
$135 $180 $225
$255 $340 $425
NonMember Rates:
Available upon request. Lessons are scheduled based on participant and instructor availability.
Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember
1 Lesson
LEVEL 5: FREESTYLE & BACKSTROKE
1 Lesson
$45 $60 $75
5 Lessons 10 Lessons
$200 $380 $270 $510 $335 $630
LEVEL 6: BUTTERFLY & BREASTSTROKE
Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember
Ages 6-17 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember
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. March 31–May 19 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 6–6:30pm Opt. 5: 6:30–7pm April 2–May 21 (Thursdays) Opt. 6: 4:30–5pm Opt. 7: 5:30–6pm Opt. 8: 6-6:30pm April 3–May 22 (Fridays) Opt. 9: Noon–12:30pm March 28–May 16 (Saturdays) Opt. 10: 10–10:30am Opt. 11: 10:30–11am Opt. 12: 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. March 31–May 19 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm Opt. 4: 6:30–7pm April 2–May 21 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 5:30–6pm Opt. 7: 6:30–7pm April 3–May 22 (Fridays) Opt. 8: Noon–12:30pm March 28–May 16 (Saturdays) Opt. 9: 11–11:30am Opt. 10: 11:30am–Noon
SWIM DAKOTAH! LEVEL 7: STROKE REFINEMENT & TURNS
Ages 6-17 • 45-minute class Ratio 4:1 $60/Member • $90/Nonmember
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. March 31–May 19 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm April 2–May 21 (Thursdays) Opt. 3: 4:15–5pm Opt. 4: 6–6:45pm April 3–May 22 (Fridays) Opt. 5: 12:30–1:15pm March 28–May 16 (Saturdays) Opt. 6: 11:30am–12:15pm
LEVEL 8: ENDURANCE
Ages 6-17 • 60-minute class Ratio 6:1 $70/Member • $100/Nonmember By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career. Skills Taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, treading water, and 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.
March 31–May 19 (Tuesdays) Opt. 1: 6:30–7:30pm April 2–May 21 (Thursdays) Opt. 2: 6:30–7:30pm March 28–May 16 (Saturdays) Opt. 3: 11:30am–12:30pm
LEVEL 9: JR. SWIM TEAM
Ages 6-17 • 60-minute class Ratio 6:1 $70/Member • $100/Nonmember
Skills Taught: Endurance and stroke drills, correct standing dive, 200-yard IM with turns, and swim nonstop for 30 minutes with flip turns. Skills to be Tested: 200-yard IM with proper turns, standing dive, and 30-minute swim with turns nonstop. March 31–May 19 (Tuesdays) Opt. 1: 6:30–7:30pm April 2–May 21 (Thursdays) Opt. 2: 6:30–7:30pm March 28–May 16 (Saturdays) Opt. 3: 11:30am–12:30pm
LEVEL 10: SWIM TEAM
Ages 8-17 • 60-minute class Ratio 8:1 $110/Member • $160/Nonmember 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. March 28–May 21 Tuesdays: 6:30–7:30pm Thursdays: 6:30–7:30pm Saturdays: Noon–1pm
PARENT-TOT
Ages 6-36 months • 30-minute class Ratio 6:1 $60/Member • $90/Nonmember Swim instruction with parent and child. 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. March 31–May 19 (Tuesdays) Opt. 1: 5–5:30pm April 2–May 21 (Thursdays) Opt. 2: 5–5:30pm April 3–May 22 (Fridays) Opt. 3: 10:30–11am March 28–May 16 (Saturdays) Opt. 4: 11–11:30am
ADULT
Ages 18+ • 30-minute class Ratio 2:1 $80/Member • $110/Nonmember 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. March 31–May 19 (Tuesdays) Opt. 1: 12:30–1pm Opt. 2: 7–7:30pm April 2–May 21 (Thursdays) Opt. 3: 7–7:30pm April 3–May 22 (Fridays) Opt. 4: 12:30–1pm March 28–May 16 (Saturdays) Opt. 5: 12:30–1pm
SWIM DAKOTAH! SPECIAL NEEDS
Ages 3+ • 30-minute class Ratio 2:1 $80/Member • $110/Nonmember
12X
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
Swim instruction for children and adults with special needs. Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills. March 31–May 19 (Tuesdays) Opt. 1: 7–7:30pm April 2–May 21 (Thursdays) Opt. 2: 7–7:30pm March 28–May 16 (Saturdays) Opt. 3: 12:30–1pm
NEW CLASS! SWIMMING FOR FITNESS
60-minute class $80/Member • $110/Nonmember
This 4-week class is for the individual who is comfortable in the water and is looking to improve their stroke, endurance, and technical proficiencies in the pool. Skills Taught: Technique, endurance, speed, learn to self-correct stroke technique, writing their own aquatic workouts, dryland exercises that translate to the pool, equipment (buoys, hand paddles, flippers, kickboards) workouts Class meets twice per week. All aquatic workout equipment is provided. Participants must provide their own goggles (not required, but recommended). All participants will receive a free swim cap. March 31–April 21 (Tuesdays and Thursdays) Opt. 1: 7:30–8:30pm April 28–May 21 (Tuesdays and Thursdays) Opt. 2: 7:30–8:30pm
Lifeguard Certification Class
April 17, 18, 24, AND 25 Fridays 5-10pm Saturdays 10am-8pm
(Must attend all sessions) $200 members | $225 nonmembers
Includes textbook and pool time | Minimum age: 15
Call 952.496.6891 for more information
dakotahsport.com
SKATING LESSONS WELCOME TO THE SKATE DAKOTAH! PROGRAM.
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. Free skate rental is included in the fee for all lessons. Skaters are encouraged to wear a helmet during lessons. (Helmets are not provided by Dakotah! Sport and Fitness.) Please dress your child warmly in a coat and gloves. REGISTRATION DEADLINE: Friday, March 20
PARENT & LITTLE SKATER
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.
INFORMATION: Matt Mathiasen/952.496.6864 Kate Shurts/952.496.6868 Registration/952.445.9400
FEES: $70/Member $90/Nonmember
(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. March 23–May 11 (Mondays) Opt. 1: Lesson Time: 6:30–7:00pm Practice Time: 6:00–6:30pm
CRITTERS CAN SKATE
Ages 4+
Five Badges Earned: Brave Beetle–1 Daring Dragon–4 Fantastic Frog–2 Racer Rabbit–5 Wiggly Worm–3 Skills Taught: Fall, get up, stand, walk, march, glide, table top, frog hop, snowplow stop, beetle, backward wiggle, stop, dip, two-foot spiral, scooter, pivots, forward swizzles, airplane turns, backward skate, forward skate into one-foot glide, and bunny hops. Goal: Skater demonstrates the idea of each element, including each step necessary to complete it.
Critters Can Skate (continued)
March 23–May 11 (Mondays) Opt. 1: Lesson Time: 6:00–6:30pm Practice Time: 6:30–7:00pm Opt. 2: Lesson Time: 6:30–7:00pm Practice Time: 6:00–6:30pm
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. Goal: Skater demonstrates the form of the elements, including correct body position and edge use. March 23–May 11 (Mondays) Lesson Time: 7:30–8:00pm Practice Time: 7:00–7:30pm
SKATING LESSONS 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. March 23–May 11 (Mondays) Lesson Time: 7:30–8:00pm Practice Time: 7:00–7:30pm
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. March 23–May 11 (Mondays) Lesson Time: 7:30–8:00pm Practice Time: 7:00–7:30pm
HOCKEY TRAX I, II, III
Hockey Trax III (continued)
HOCKEY TRAX I
Goal: Skater demonstrates presentation of elements, including correct body positions, balance, edge work, speed, power, and agility.
March 23-May 11 (Mondays) Lesson Time: 7:00–7:30pm Practice Time: 7:30–8:00pm
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. 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.
ADULT HOCKEY
Ski l ls Ta ught: For ward 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.
March 23–May 11 (Mondays) Lesson Time: 7:30–8:00pm Practice Time: 7:00–7:30pm
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.
March 23–May 11 (Mondays) Lesson Time: 7:30–8:00pm Practice Time: 7:00–7:30pm
TI PS TO STAY HEALTHY THIS SEASON
SPRING
INTO WELLNESS
SPRING HAS SPRUNG—there is no better time to kick-start this budding season by fine-tuning your focus on living your best life. Whether it’s seeking out ways to fend off seasonal allergies or sprouting some new healthy eating habits, we’ve got you covered! Here are a few tips:
GET OUTDOORSY
Studies have shown that being outdoors makes people happier, calmer, healthier, and more energetic. Whether it’s going for a walk or doing yardwork, make an effort to spend at least 30 minutes a day outside.
REVAMP YOUR WORKOUT
This spring, avoid “workout boredom” and change up your workout. Find a workout partner, work out at a different time of the day, or check out FitnessOnDemand™ at Dakotah! Sport and Fitness.
EAT WHAT’S IN SEASON
A healthy way to help shed those winter pounds is by trying some foods that are in season during the spring, such as leafy greens, strawberries, baby asparagus, and seasonal fish. Or try some produce rich in antihistamine properties to help soothe allergy symptoms, like apples, broccoli, and citrus fruits—adios allergies!
TRY SOMETHING NEW
Springtime is a time for renewal! The more types of activities you engage in, the more energetic you’ll feel. Get into the mood of change and forward momentum by trying out a new recipe or a perhaps a book club.
TAKE A SPRINGTIME TRIP
Shake off those winter blues and schedule a weekend away, or simply take some extended time to relax. Taking time for yourself will jumpstart your springtime energy.
Dakotah! Sport and Fitness App FEATURES:
View Check-In History Check and Pay Account Balance Book Courts, HydroMassage, and New Member Assessments Register for Programs and Classes View department schedules
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. For login information, please see a membership associate.
Homemade Protein-Packed Trail Mix After a good weightlifting pump or cardio session, your muscles crave both carbohydrates and protein for recovery. Loaded with healthy fats and your favorite add-ins, this homemade, nutrient-rich trail mix recipe will help fuel your body with exactly what it needs after a workout.
Ingredients: ¾ cup raw pecans ¾ cup raw cashews ½ cup raw sunflower seeds ½ cup raw pumpkin seeds ½ cup raisins ½ cup semisweet mini chocolate chips ½ cup pretzels, chopped into pieces ¼ teaspoon sea salt ½ teaspoon cinnamon Dash of nutmeg
Directions: If desired, toast the pecans and cashews in the oven at 350°F for 10 minutes. Combine all the ingredients in a large bowl and mix well. Store trail mix in a zip-close bag for up to one month. Source: thehealthymaven.com
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.
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.
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.
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. APRIL 17–25 Fridays 5–10pm Saturdays 10am–8pm AGES: 15+ INSTRUCTOR: John Burrow FEE: $200/Member $225/Nonmember
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. MAY 9 9am–4pm AGES: 11+ FEE: $100/Member $120/Nonmember
HARD CORE
It’s the next level of training. Your muscular strength and endurance will be tested when combined with cardiovascular movement. Class will include TRX suspension straps, tires, battle ropes, kettlebells, running drills, and more! Weather permitting, some classes will be conducted outside. Maximum of 16 members. 12 classes in session. FEBRUARY 10–MARCH 18 Mondays 5:30–6:30pm Wednesdays 5:30–6:30pm AGES: 16+ INSTRUCTOR: Beth Carr FEE: $120/6 weeks
May 9 9am-4pm
Provides youth with the knowledge and skills to safely care for children and infants.
Register online or at the front desk!
Ages 11+ $100 Members $120 Nonmembers Includes materials and box lunch
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.
RELAX. REJUVENATE. RECOVER.
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
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.
MDEWAK ANTON
DAKOTA
CULTUR E
! Y L I A D N OPE
GET YOU R FIX!
Salad Bar | Daily Specials | Smoothies | Sandwiches
PUBLIC EXHIBIT
NOW OPEN
EXPLORE DAKOTA HISTORY AND HERITAGE THROUGH A MULTISENSORY EXPERIENCE THAT TRACES THE ROOTS, CULTURE, LANGUAGE, AND LIFEWAYS OF THE MDEWAK ANTON PEOPLE, PAST AND PRESENT.
2300 Tiwahe Circle Shakopee, MN 55379 952.233.9151 shakopeedakota.org
$1 popcorn & ice cream at the deli after the m ovie. Open unti l 8pm.
APRIL 3
Full- & part-time
OPTIONS
availAble
Summer Camp with xtreme adventure and xtreme fun!
Starts June 8 educational programs
FIELDTrips
hands-on experiences
atrium play Daily meals included
REgister Today!
FREE TO MEMBERS Inquire at the front desk
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, MN
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
YOU MUST EXPECT
GREAT THINGS OF YOURSELF BEFORE YOU CAN DO THEM.
— MICHAEL JORDAN, BASKETBALL PLAYER
HOURS OF OPERATION MON-FRI 5AM-10PM
SAT-SUN 6AM-10PM
SPRING 2020 HOLIDAY CLUB HOURS EASTER
APRIL 12 | CLOSED
MEMORIAL DAY MAY 25 | 6AM-6PM _________ HOLIDAY HOURS ARE SUBJECT TO CHANGE.