February 1
SPRING 2017
ONLINE REGISTRATION BEGINS
INDOOR TRIATHLON APRIL 29 8-10AM 7 MINUTE SWIM 30 MINUTE BIKE 20 MINUTE WALK/RUN
ARE YOU IN? Three people on a team (swim, bike and run)
Winners based upon total distance covered in the allotted time. Awards for top three men and women. Must be 14 years or older to participate. GREAT EVENT FOR FIRST-TIME TRIATHLETES.
Many people have difficulty achieving their fitness goals. Whether it’s shedding those last five pounds or fine-tuning for a marathon, Personal Training’s purpose is simple — to teach you how to reach your goals. Personal Training is one-on-one time with a fitness professional. He or she will provide customized expertise and guidance to teach you how to make your workout efficient and productive through equipment use, proper technique, and a variety of exercises. Personal Trainers are ready to help you build a better fitness foundation and accelerate your results! They all have specific skills to help you make the most out of your workouts, taking on any fitness challenge. VISIT THE FITNESS DESK FOR MORE INFORMATION OR TO SCHEDULE AN APPOINTMENT.
STEPH GUENIN Level 3
CHRIS ROLLINS Level 2
All personal trainers have a four-year degree and/or a national certification. They attend continuing education workshops to further their knowledge and keep up-to-date with current industry trends. The trainers are skilled in various areas, including injury aftercare, sport-specific training, and working with various populations.
MITCH INGERSOLL
Level 2
ANNIE MELEK Level 1
BETH CARR Level 2
CHAD SUMPTION
CAITE VOSEJPKA
CAROLYN RATHBUN Fitness Manager
Apprentice
Level 2
6-WEEK
SHRED Looking to drop fat and build muscle? Get SHREDDED! Join Beth Carr or Annie Melek for a six-week intensive training class that will incorporate strength and intensive circuit work. You will also receive nutritional guidance, meal plans, and weekly weigh-ins to keep you accountable.
13.1 Training for your first half marathon? Trying to PR? Do you lack motivation to go on long runs? Or get stuck running the same routes day after day? Step out of your normal routine and get a more personalized training schedule. Bring a friend or make new ones while we train for Lola’s half marathon. We will meet Tuesday’s for speed and strength training and Saturday’s for a long run followed by a short yoga session. Weekly tips on breathing techniques, running form, nutrition, and other aspects of racing will be covered.
Dates: April 1-June 3 Option 1: April 10-May 17
Mondays & Wednesdays 5:30-6:30pm
Option 2: April 11-May 18 Tuesdays & Thursdays 5:30-6:30am
Instructors: Beth Carr (Option 1) Annie Melek (Option 2) Ages: 16+ Fee: $149/6 weeks
Saturdays (8-10am) Tuesdays (6-7pm) Race on June 3
Instructor: Annie Melek Ages: 18+ Fee: $60
Does not include price of race
For Kayden Fox, his primary reason for joining Dakotah! Sport and Fitness was location, location, location. So, the running track, great equipment selection, and flexible hours make for a major bonus. Why did you join Dakotah! Sport and Fitness? Working out is a very important part of my life; Dakotah! Sport and Fitness has almost everything I need and it’s two minutes from my house. How long have you been a member? Almost two years now. What do you like best about Dakotah! Sport and Fitness? Proximity to my home is a big selling point. When I’m in the gym for two hours, the last thing I want is a halfhour drive both ways. What areas of the club do you use? Pretty much all of it except for the women’s locker room. I warm up in the solo area, I use the track and the cardio machines. The weight machines don’t get much love, but they have their place. However, you’ll almost always find me in a squat rack or very close to one. What are your fitness or health goals and how is Dakotah! Sport and Fitness helping you attain these? Whether I’m bulking, cutting or maintaining, my main goal is to always be the best me I can be. Dakotah! Sport and Fitness helps me manage that by having a good selection of equipment, accommodating hours, and being close to home. Any tips for current or prospective members? 1. If you want serious results, you have to approach exercise seriously: record your workouts and try to set new records. You don’t know how far you’ve come if you don’t keep track of where you started. 2. Women shouldn’t fear heavy weights. Playing with five-pound dumbbells for sets of 50 isn’t going to “shape and tone.” Stop spinning your wheels and go hard. Muscle weighs more than fat, but it’s also much smaller. So, you’ll be heavier, but much slimmer and shapely. 3. You can’t outrun a bad diet. If you want to lose fat, that’s a battle you fight in the kitchen. Just make sure your diet is sustainable. You can eat the foods you love and lose weight, just monitor portions and
track calories. I lost 50 pounds eating cake and pizza. Fasted cardio in the AM is great for burning fat. 4. Man, woman, old, young, everyone can benefit from compound lifts like squatting, deadlifts, and bench press. They can help osteoarthritis, flexibility, strength, posture, mood and more. To get the most bang for your buck, pick up a barbell. 5. Never be afraid to ask for a spot or guidance on form. Many people find strong people intimidating, but we got this way by doing what we love. Lifting is a passion and most advanced lifters love helping and teaching others to help them succeed as well. Do you have a personal motto you’d like to share? It’s a tossup between “do your best” and “don’t be a jerk.” Some days, you feel like crap and the weight is extra heavy. Listen to your body, but still try to stay active. So, do half the reps, less weight, drop a set, whatever keeps you in the game, even if you’re not hitting records every lift. Everyone in the gym has their own battles, don’t mock them for whatever reason. Their only concern should be being the best them they can be and not worrying about feeling weak squatting 135 next to someone benching 315.
SKATING LESSONS Critters Can Skate
Learn To Skate
Ages 4+
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.
Five Badges Earned: Brave Beetle-1 Daring Dragon-4 Fantastic Frog-2 Racer Rabbit-5 Wiggly Worm-3 Skills taught: Fall, Get up, Stand, Walk, March, Glide, Table top, Frog hop, Snowplow stop, Beetle, Backward wiggle, Stop, Dip, Two-foot spiral, Scooter, Pivots, Forward swizzles, Airplane turns, Backward skate, Forward skate into one-foot glide, Bunny hops.
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: March 23 Call 952.496.6864 for more information or call 952.445.9400 to register. Fee:
$70/Member $90/Non-Member
Goal: Skater demonstrates the idea of each element, including each step necessary to complete it. March 27-May 15 (Mondays) Lesson Time: 6-6:30pm Practice Time: 6:30-7pm
Cosmic Skater Ages 4+
Prerequisite: Completion of Critters Can Skate Curriculum or Racer Rabbit badge *Previous lessons required
Parent & Little Skater (PALS) Age 3
Five Badges Earned: Lollipop-1 Candy Cane-2 Peppermint Twist-3
Lemon Drop-4 Jaw Breaker-5
Skills taught: Fall, Get up, Stand, Walk, March, Glide, Table top, Frog hop, Beetle, Backward wiggle, Stop, Dip. All skills are taught initially with the adult assisting the child, and then with the child skating independently.
Six Badges Earned: Earth-1 Wind-4 Sun-2 Fire-5 Moon and Stars-3 Ice-6 Skills taught: Forward glide, Stroke, Crossovers, One-foot snowplow stop, T-stop, Backward swizzles, One-foot glide, Pumps, Three-turns, Forward lunge and spirals, Pivots, One-foot spin (four revolutions), Waltz jump, Forward inside and outside edges.
Goal: Children become independent from parent on the ice.
Goal: Skater demonstrates the form of the elements, including correct body position and edge use.
March 27-May 15 (Mondays) Lesson Time: 6:30-7pm Practice Time: 6-6:30pm
March 27-May 15 (Mondays) Lesson Time: 7:30-8pm Practice Time: 7-7:30pm
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, Ten-step footwork. Goal: Skater demonstrates presentation of elements, including correct form and power, using entrance and exit positions. March 27-May 15 (Mondays) Lesson Time: 6:30-7pm Practice Time: 6-6:30pm
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, change-foot, attitude, blur, and camel spins and spin combination; Waltz three, Power three, Waltz eight, Back inside three and forward outside three turns, Edge pulls. Goal: Skater presents elements, including correct form and power, using entrance and exit positions. March 27-May 15 (Mondays) Lesson Time: 6:30-7pm Practice Time: 6-6:30pm
Hockey Trax I, II, III
March 27-May 15 (Mondays) Lesson Time: 7-7:30pm Practice Time: 7:30-8pm
Hockey Trax I
Ages 4+ Hockey skating skills for first time hockey skaters through Rookie Mites. Five Badges Earned: Brave Bear-1 Snowy Owl-4 Mighty Muskie-2 Breezer Bobcat-5 Ice Otter-3 Skills taught: Elementary skating skills, Back C-cuts, Hockey turns, One-foot snowplow stops left and right. Goal: Skater demonstrates each element and each step necessary to complete it.
Hockey Trax II
Hockey skating skills for second- and third-year Mites or skaters with skill development of Breezer Bobcat badge Prerequisite: Completion of Hockey Trax I, Breezer Bobcat badge, or equivalent skills. *Previous lessons required Four Badges Earned: Referee Raccoon-6 Goalie Gray Wolf-7 Hat Trick Hedgehog-8 Face Off Fox-9 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 edgework.
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, Increasing speed through turns. Goal: Skater demonstrates presentation of elements including correct body positions, balance, edgework, speed, power, and agility.
Adult Hockey
Skills taught: Forward skating, crossovers, Back C-cuts, Power turns, Edgework, Drills. Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class. March 27-May 15 (Mondays) Lesson Time: 7:30-8pm Practice Time: 7-7:30pm
Adult Freestyle
Skills taught: Basic skating skills for stroking, Backward skating, Footwork, Spins. Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class. March 27-May 15 (Mondays) Lesson Time: 7:30-8pm Practice Time: 7-7:30pm
Simple, Healthy Recipe:
Power Protein Smoothie
For the best ingredients, head to Mazopiya in Prior Lake. They’re our local, go-to healthy food and wellness products experts for everything, inside and out.
Ingredients:
1 cup almond milk (or milk of your choice) 1 cup organic frozen blueberries 1 cup organic spinach 2 teaspoons almond butter 1 teaspoon chia seeds 1 teaspoon protein powder
Directions:
Put all ingredients in high-speed blender and enjoy! If using fresh blueberries, add some ice.
Recipe Courtesy of Carla Cohen
STRENGTH & CONDITIONING PROGRAM
Power up with this proteinpacked smoothie. Sweet and berry-licious, you won’t be disappointed with the fuel this tasty blend will bring to your workout.
BASEBALL
& SOFTBALL
Need to start practicing for your
summer softball or baseball leagues?
Why not get a head start! This strength and conditioning program will focus
on sport-specific movements that will prepare you for the field and reduce the risk of injury.
March 7-May 20
Tuesdays & Thursdays 5:45-6:45pm Ages: 18+ Instructor: Caite Vosejpka Fee: $175/11 weeks
Option 1:
Option 2:
Option 3:
Option 4:
March 6-April 10 Mondays 6:00-7:00pm
April 17-May 22 Mondays 6:00-7:00pm
March 8-April 12 Wednesdays 6:00-7:00pm April 19-May 24 Wednesdays 6:00-7:00pm
BASE
FITNESS
Discover the benefits of aquabase by aquaphysical with Base Fitness, a low impact, high intensity workout with a great mix of aerobic and anaerobic exercise. Base Fitness classes are held in the pool on a floating exercise mat.
Instructors: Zach Way & Michelle Sammis Ages: 18+ Fee: $60/6 weeks
SWIM DAKOTAH! Welcome to the Swim Dakotah! program. This newly-designed swim program is intended to build confidence and ensure safety in the water. This program is made up of 10 levels; each level serves an important purpose to the progression of learning to swim. Class sizes are smaller, allowing more time to practice skills and give the swimmer more attention during class. Our instructors have been trained in and out of the pool, and continue to work on their skills to keep our swim program consistent. Swim Dakotah! is technically-based, with levels that progress to allow the swimmer to learn more efficiently while having fun.
Level 3: Kicking
Minimum of two participants per class. If there are not enough registered for a particular class, you will be notified of cancellation at least two days in advance of the cancellation.
Skills taught: Streamline flutter kick, Flip breath, Sculling on front, Dolphin kick, Elementary backstroke kick, Treading water.
Free lesson assessments are available.
Skills to be tested: Elementary backstroke kick 20 feet, Dolphin kick 20 feet, Flutter kick on front and back with streamline 20 feet each.
Please call 952.496.6891 for more information.
Registration deadline for all classes: One week prior to start date.
Level 1: Bubbles
Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work towards putting their face in the water, and build up to assisted floats. Skills taught: Water adaptation, Submerge face with no goggles, Submerge face with goggles, Breathing control, Assisted front and back float, Assisted front and back.
Level 2: Floats
Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Learn to float, streamline, and move in the water, with the assistance of equipment. Building up to swimming independently, kids will transition from a front float to a back float to be able to breathe. Skills taught: Front float unassisted, Back float unassisted, Scoops on frontunassisted, Controlled flip, Introduce flutter kick, Retrieve ring.
Skills to be tested: 10 bobs with nose bubbles, Face in water five seconds; no goggles, Assisted front float 20 seconds, Assisted back float 20 seconds.
Skills to be tested: Front float unassisted 15 seconds, Back float unassisted 20 seconds, Controlled flip front and back three times, Scoops face in 10 feet unassisted.
March 28–May 16 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4-4:30pm Opt. 3: 5-5:30pm
March 28–May 16 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 4:30-5pm Opt. 3: 5-5:30pm
March 30–May 18 (Thursdays) Opt. 4: 4-4:30pm Opt. 5: 5-5:30pm
March 30–May 18 (Thursdays) Opt. 4: 4:30-5pm Opt. 5: 5-5:30pm
March 31–May 19 (Fridays) Opt. 6: 11-11:30am April 1–May 20 (Saturdays) Opt. 7: 10-10:30am Opt. 8: 11-11:30am
March 31–May 19 (Fridays) Opt. 6: 11-11:30am April 1–May 20 (Saturdays) Opt. 7: 10:30-11am Opt. 8: 11-11:30am
Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member The primary focus in this level is kicking. Your child will learn the flutter kick, dolphin and breaststroke kicks to lead up to treading water.
March 28–May 16 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4-4:30pm Opt. 3: 6:15-6:45pm March 30–May 18 (Thursdays) Opt. 4: 4-4:30pm Opt. 5: 6:15-6:45pm March 31–May 19 (Fridays) Opt. 6: 11:30am-noon April 1–May 20 (Saturdays) Opt. 7: 10-10:30am Opt. 8: 11-11:30am Opt. 9: 12:15-12:45pm
SWIM DAKOTAH!
Level 4: Arms
Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Learn freestyle, backstroke, and elementary backstroke. Skills taught: Backstroke arms with kick, Elementary backstroke, Butterfly underwater stroke, Sculling front and back, Introduce side breath, Freestyle with kick, Flip breaths. Skills to be tested: Freestyle with three flip breaths 20 feet, Backstroke 20 feet, Elementary backstroke 20 feet, Sculling front and back 20 feet each. March 28–May 16 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4:30-5pm Opt. 3: 6-6:30pm March 30–May 18 (Thursdays) Opt. 4: 4:30-5pm Opt. 5: 6-6:30pm March 31–May 19 (Fridays) Opt. 6: 11:30am-noon April 1–May 20 (Saturdays) Opt. 7: 10-10:30am Opt. 8: 10:30-11am Opt. 9: Noon-12:30pm
Level 5: Freestyle & Backstroke
Ages 3-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke. Skills taught: Freestyle with side breath, Backstroke with rotation, Elementary backstroke, Streamline breaststroke kick, Sitting dive. Skills to be tested: Freestyle; four side breaths 25 yards, Elementary backstroke 25 yards, Backstroke with proper shoulder rotation 25 yards, Breaststroke kick with streamline 15 yards. March 28–May 16 (Tuesdays) Opt. 1: 11:30am-noon Opt. 2: 4-4:30pm Opt. 3: 4:30-5pm March 30–May 18 (Thursdays) Opt. 4: 4:30-5pm March 31–May 19 (Fridays) Opt. 5: Noon-12:30pm April 1–May 20 (Saturdays) Opt. 6: 10-10:30am Opt. 7: 10:30-11am
Level 6: Butterfly & Breaststroke
Ages 6-17 • 30-minute class Ratio 4:1 $55/member, $85/non-member Your child will master butterfly and breaststroke, while building endurance. Skills taught: Butterfly correct timing, Breaststroke correct timing, Treading water, Knee dives, Somersaults. Skills to be tested: Treading water for one minute, Butterfly with correct timing for 15 yards, Breaststroke with correct timing for 15 yards. March 28–May 16 (Tuesdays) Opt. 1: Noon-12:30pm Opt. 2: 5:30-6pm March 30–May 18 (Thursdays) Opt. 3: 4-4:30pm Opt. 4: 5:30-6pm March 31–May 19 (Fridays) Opt. 5: Noon-12:30pm April 1–May 20 (Saturdays) Opt. 6: 10-10:30am Opt. 7: 11:30am-noon
SWIM DAKOTAH!
&
AQUA STRENGTH CONDITIONING
Level 7: Turns
Ages 6-17 • 45-minute class Ratio 6:1 $55/member, $85/non-member Level 7 is about stroke refinement and the mastery of proper turns and dives. Skills taught: Flip turns and stroke transitions, Butterfly proper breathing, Breaststroke proper timing, Standing dives, Freestyle and backstroke refinement. Skills to be tested: Flip turns and stroke transitions, Standing dives, Butterfly and breaststroke for 25 yards, Freestyle and backstroke for 100 yards each. March 28–May 16 (Tuesdays) Opt. 1: 5:30-6:15pm March 30–May 18 (Thursdays) Opt. 2: 5:30-6:15pm April 1–May 20 (Saturdays) Opt. 3: 11:30am-12:15pm
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!
Option 1: March 8-April 12
Level 8: Endurance
Ages 6-17 • 45-minute class Ratio 6:1 $55/member, $85/non-member By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career. Skills taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, Treading water, Technical work with speed for freestyle, backstroke, butterfly and breaststroke. Skills to be tested: 100-yard IM with correct transitions, 200-yard freestyle with flip turns, 100-yard backstroke with turns, Treading water for three minutes. March 28–May 16 (Tuesdays) Opt. 1: 5:30-6:15pm
Wednesdays 5-6pm
March 30–May 18 (Thursdays) Opt. 2: 5:30-6:15pm
Wednesdays 5-6pm
April 1–May 20 (Saturdays) Opt. 3: 11:30am-12:15pm
Option 2: April 19-May 24
Ages: 15+ Fee: $60/6 weeks
Level 9: Jr. Swim Team Ages 6-17 • 45-minute class Ratio 8:1 $55/member, $85/non-member
Skills taught: Endurance and stroke drills, Correct standing dive, 200-yard IM with turns, Swim nonstop for 30 minutes with flip turns. Skills to be tested: 200-yard IM with proper turns, Standing dive, 30-minute swim with turns nonstop. March 28–May 16 (Tuesdays) Opt. 1: 6:15-7pm March 30–May 18 (Thursdays) Opt. 2: 6:15-7pm April 1–May 20 (Saturdays) Opt. 3: 12:15-1pm
SWIM SWIM DAKOTAH! DAKOTAH!
SWIM DAKOTAH! Level 10: Swim Team
Ages 8-17 • 60-minute class Ratio 10:1 $110/member, $170/non-member For kids who have passed Level 9 or can pass Level 9 requirements. Work on endurance and technical refinement of all strokes. Skills to be tested: Continue to build endurance while focusing on correct technique of all strokes. Meets three times per week. March 28–May 20 (Tues/Thurs/Sat) 6-7pm (Tuesday and Thursday) Noon-1pm (Saturday)
Adult
Special Needs
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.
Skills taught: Work on water safety, following the Swim Dakotah! levels and skills.
Ages 18+ • 30-minute class Ratio 2:1 $75/member, $105/non-member Adult swim instruction.
March 28–May 16 (Tuesdays) Opt. 1: 7-7:30pm March 30–May 18 (Thursdays) Opt. 2: 7-7:30pm March 31–May 19 (Fridays) Opt. 3: 12:30-1pm
Ages 3+ • 30-minute class Ratio 2:1 $75/member, $105/non-member Swim instruction for children and adults with special needs.
March 28–May 16 (Tuesdays) 7-7:30pm
Master’s Swim Class
This master’s swim program provides hour-long workouts with some technical work led by competitive swimmers, triathletes, and/or USA swimming coaches. Join us for this great opportunity for the advanced and novice lap swimmer. Ages 18+ • Free to members. Tuesdays and Thursdays: 6:15-7pm
Private Swimming Lessons Parent Tot
Ages 6-36 months • 30-minute class Ratio 6:1 $55/member, $85/non-member Swim instruction with parent and child. Skills taught: Water adaptation, Submerge face; no goggles, Blow bubbles, Assisted front and back floats, Humpty Dumpty from side, Zooms under water, Scoops and Kicks with noodle. Necessary to advance: Age: 18 months; child must be 3 years old to begin Level 1. March 28–May 16 (Tuesdays) Opt. 1: 10-10:30am Opt. 2: 5-5:30pm March 30–May 18 (Thursdays) Opt. 3: 5-5:30pm March 31–May 19 (Fridays) Opt. 4: 10:30-11am April 1–May 20 (Saturdays) Opt. 5: 11-11:30am
Available upon request. Lessons are scheduled based on participant and instructor availability. All 30-minute lessons are private to semi-private. Call 952.496.6891 for more information or to schedule lessons.
Member Rates:
Student 1 Lesson
1 2 3
$30 $40 $50
5 Lessons
$135 $180 $225
10 Lessons
$255 $340 $425
Non-Member Rates: Student 1 Lesson
1 2 3
$45 $60 $75
5 Lessons
$200 $270 $335
10 Lessons
$380 $510 $630
MAKE WELLNESS A LIFESTYLE IN THE
NEW YEAR
Here’s where you can go fresh throughout the SMSC: Mazopiya
Our natural food market carries local, natural and organic food and products. Great to-go options, salad bar, groceries, wellness items—they’re all at Mazopiya. Plus, the smoothie and juice bar is 100-percent organic and GMOfree! Learn more at mazopiya.com.
Wozupi Tribal Gardens
Now’s the time to sign up for our Tribally Supported Agriculture program, which offers you 18 weeks of certified organic produce during the growing season. We also offer shares of our organic eggs. Discover our products, classes, recipes, and more at wozupi.com.
Shakopee Dakota Convenience Store
We offer more than the best gas prices. Walk inside, and you’ll find new fresh and natural options in our #healthyme section. Salads, wraps, and fresh produce—we have what you need to fuel up for you next workout. Visit us right across from Mystic Lake Casino Hotel.
Dakotah! Sport and Fitness
Make healthy food part of your workout routine. The Dakotah! Deli has a healthful salad bar featuring Wozupi Tribal Gardens produce and daily specials, like a Deluxe Chicken Wrap, Tuna Pasta Salad, and more.
To maximize your results, try personal training in 2017! Our highly-trained staff will make sure you’re making the right choices from breakfast to midnight snacks.
The Shakopee Mdewakanton Sioux Community (SMSC) is committed to offering healthy, local food options. We make fresh and healthy easy— at our diverse, local enterprises. Explore them today!
Lifeguard Certification Class
Provides youth the knowledge and skills to safely care for children and infants. Choose from two sessions:
March 11 9am-4pm
MARCH 16, 17 & 18 (Must attend all sessions ) Sessions from 10am-6pm
$200 member | $225 non-member
Includes textbook and pool time | Minimum age: 15
Call 952.496.6891 for more information
dakotahsport.com
IN TRA
April 8 9am-4pm Ages 11+ $80 members | $90 non-members Call 952.445.9400 for more information dakotahsport.com
ER
NAL e O S ER abl
A
I C P w Ava i l T A No QU
12X
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
AQUA FITNESS PROVIDES A WELL-BALANCED WORKOUT THAT IMPROVES MUSCULAR STRENGTH, ENDURANCE AND FLEXIBILITY.
TRY PERSONAL TRAINING IN THE POOL!
FOR MORE INFORMATION, CALL 952.496.6891
FITNESS AND SAFETY CLASSES BASEBALL AND SOFTBALL STRENGTH AND CONDITIONING PROGRAM
Need to start practicing for your summer softball or baseball leagues? Why not get a head start! This strength and conditioning program will focus on sport specific movements that will prepare you for the field and reduce the risk of injury. March 7-May 20 Tuesdays & Thursdays 5:45-6:45pm Ages: 18+ Instructor: Caite Vosejpka Fee: $175/members
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. March 8-April 12 & April 19-May 24 (two sessions) Wednesday 5-6pm Ages: 15+ Fee: $60/6 weeks
FRIENDS AND FAMILY CPR
The Friends and Family CPR Course teaches the lifesaving skills of adults hands-only CPR, child CPR with breaths, adult and child AED use, infant CPR, and relief of choking in an adult, child or infant. Skills are taught in a dynamic group environment by using the American Heart Association’s research-proven practice-while-watching technique, which provides students with the most hands-on CPR practice time possible. Friends and Family CPR is for people who want to learn CPR, but do not need a course completion card in CPR for their job. This course is ideal for schools and students, new parents, grandparents, babysitters, and others interested in learning how to save a life. March 15, 6-8pm Instructor: John Burrow Ages: 10+ Fee: $10/Members $15/Non-Members
LIFEGUARD TRAINING CERTIFICATION
Interested in a great part-time job or challenging career as a professional lifeguard? Through videos, group discussion, and hands-on practice, you’ll learn teamwork, rescue and surveillance skills, First Aid and CPR/AED, and other skills you need to work as a professional lifeguard. Provides entry-level participants the knowledge and skills to prevent, recognize and respond to aquatic emergencies, and to provide care for breathing and cardiac emergencies, injuries, and sudden illness until EMS personnel take over. PREREQUISITES: Minimum age of 15 years old. Swim 300 yards continuously. Tread water for 2 minutes using only the legs. Complete a timed event within 1 minute, 40 seconds. Swim 20 yards in the water. Surface dive to a depth of 7 to 10 feet to retrieve a 10-pound object. Return to the surface and swim 20 yards on your back to return to the starting point. Exit the water without using a ladder or steps. All course materials and water time are included in the fee. March 16-18 Fridays and Saturdays 10am-6pm Instructor: John Burrow Ages: 15+ Fee: $200/Members $225/Non-Members
BASE FITNESS
Discover the benefits of aquabase by aquaphysical with Base Fitness, a low impact, high intensity workout with a great mix of aerobic and anaerobic exercise. Base Fitness classes are held in the pool on a floating exercise mat. Option #1 - March 6-April 10, Mondays, 6-7pm Option #2 - March 8-April 12, Wednesdays, 6-7pm Option #3 - April 17-May 22, Mondays, 6-7pm Option #4 - April 19-May 24, Wednesdays, 6-7pm Ages: 18+ Instructor(s): Zach Way and Michelle Sammis Fee: $60 Members
BABYSITTER CLASS
This class provides youth who are planning to babysit with the knowledge and skills necessary to safely and responsibly care for children and infants. Option #1 - March 11, 9am-4pm Option #2 - April 8, 9am-4pm Ages: 11+ Instructor: John Burrow Fee: $80/Members $90/Non-Members
13.1
Training for your first half marathon? Trying to PR? Do you lack motivation to go on long runs? Or get stuck running the same routes day after day? Step out of your normal routine and get a more personalized training schedule. Bring a friend or make new ones while we train for Lola’s half marathon. We will meet Tuesday’s for speed and strength training and Saturday’s for a long run followed by a short yoga session. Weekly tips on breathing techniques, running form, nutrition, and other aspects of racing will be covered. April 1-June 3 Saturdays 8-10am Tuesdays 6-7pm Race day is June 3 Ages: 18+ Instructor: Annie Melek Fee: $60*
*Does not include price of race
6-WEEK SHRED
Looking to drop fat and build muscle? Get SHREDDED! Join Beth Carr for a six week intensive
training class that will incorporate strength and intensive circuit work. You will also receive nutritional guidance, meal plans and weekly weigh-ins to keep you accountable. April 10-May 17 Option #1 - Mondays & Wednesdays 5:30-6:30pm Option #2 - Tuesdays & Thursdays 5:30-6:30am Total number of classes in session: 12 Ages 16+ Instructor(s): Beth Carr (option 1) and Annie Melek (option 2) Fee: $149 for each option/6 weeks
DSF INDOOR TRIATHLON
Time to start training and register! Great event for first time triahletes. Winners based upon total distance covered during the allotted time. Pase setters will be used in each catugory to determine destances. Awards given for the top three men and women. Members and non-members welcome. This is an individual and team event that comsists of a 7-minute swim, 30-minute bike, 20-minute run. There will also be a team division. Register early!
LEARN HOW TO SAVE LIVES
April 29, 8-10am Ages: 14+ Fee: Individual $25/Members | $35/Non-Members Team $85 Three people on a team (swim, bike and run).
MAR 15 | 6-8pm $10 Members | $15 Non-Members
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.
Adult, Child & Infant CPR Adult & Child AED Use Relief of Choking
THANK YOU FOR BEING A
MEMBER 5 Here are the TOP THINGS You GET for FREE
1 Access to Dakotah! Deli. Our deli has daily specials and a strong focus on fresh, straight-from-the-farm produce. Bonus: it’s a great value, too. We dare you to find a more affordable salad bar.
2 Free coffee! We know many of you love this offering, so we had to include it. It’s simple. We want to be here for you, even in the wee hours of the morning, so providing free coffee was a no-brainer.
3
Dakotah! Sport and Fitness App. We redesigned it in 2016 to give you a better user experience. If you haven’t yet, download it now to view your check-in history, check and pay your account balance, and register for programs and classes, all on your smartphone.
4 Discounts at local businesses. Dakotah! Sport and Fitness members receive 5 percent off at Mazopiya, a natural food market in Prior Lake. Along with moving your body, we believe eating good food and using quality products are some of the best things you can do for your health. Mazopiya’s our go-to grocery store/wellness shop/juice bar/café. And they’re locally owned (just like us).
$
5 Great community, great service. We’re proud that our members keep coming back, often for one reason: the people. Whether you stop in for your morning cup of joe or catch a Zumba class after work, we want to make sure you feel welcome and cared for every minute you spend at Dakotah! Sport and Fitness. Let us know if we can do more to serve you in 2017.
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.
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.
• 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.
Every Monday 5-9pm
April 21 - Ice Age
FREE TO MEMBERS Inquire at the front desk
You say CSA, we say TSA. Tribally Supported Agriculture brings you 18 weeks of fresh, organic produce—sustainably grown by your neighbor, Wozupi Tribal Gardens. Modeled after Community Supported Agriculture, the program supports healthy people and healthy communities. Full Share
$31/week
Feeds a family of four who mostly cooks at home
Half Share
$18/week Perfect for two people who love veggies
Sign up NOW online! 2041 140th St NW, Prior Lake, MN 952.233.9182
treme
summer camp 2017 Full & part time
options
availAble
REgister Today!
Summer Camp with xtreme adventure and xtreme fun!
Starts June 12 educational programs
Field Trips hands-on experiences
atrium play Daily meals included
952.445.PLAY(7529) | PLAYWORKSFUN.COM 2200 TRAIL OF DREAMS, PRIOR LAKE, MN
NO GLUTEN? NO PROBLEM! Pick up your ESSENTIAL PROTEIN PRODUCTS at MAZOPIYA
$10 OFF
GARDEN OF LIFE PROTEIN POWDER PRODUCTS PRICED AT $21.99 OR MORE
Limit one redemption per customer per visit. Eligible items include full price Garden of Life Protein Powder, Raw Fit Protein Powder, Raw Meal Protein Powder and Sport Powder valued at $21.99. Cannot be combined with any other offers. Valid through 3/31/17. PLU #1317
952.233.9140 | MAZOPIYA.COM
2571 CREDIT UNION DRIVE, PRIOR LAKE, MN
EN T E R PR I S E S OW N E D AN D O P E RATE D BY T HE SHA KO P EE MD EWA K A NTO N SI O UX CO MMU NI T Y
Prst Std U.S. Postage PAID Twin Cities, MN Permit #93723
DON’T WISH FOR IT
WORK FOR IT
Hours of Operation Mon-Fri 5am-10pm
Sat-Sun 6am-10pm
Spring 2017 Holiday Club Hours Easter April 16 CLOSED Memorial Day May 29 6am-6pm _________ Holiday hours are subject to change.