SPRING 2019
ONLINE REGISTRATION BEGINS
February 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
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
Electronic Billing!
Book Courts, HydroMassage, and New Member Assessments
Update your email on your Online Account or at the Membership Desk.
Download Now!
Register for Programs and Classes
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.
Avoid a Workout Slump this Spring Prevent boredom and mix up your workouts this spring! Changing your routine can benefit you in a number of ways—it can help you avoid a plateau, allow your body to recover, and prevent potential burnout. If you like weightlifting, try going for a jog, if you’re a marathon runner, go for a swim—cross-training is important! If you do the same workout every day, your body could reach a plateau and it may start straining those muscle groups. Allow your body time to repair itself by mixing things up and using different muscle groups. Ultimately, changing your workout can help you avoid a slump and prevent workout burnout. Not sure how to mix up your workout?
Stop by the fitness desk and learn about personal training options that can boost your routine to the next level!
Quick and Healthy Before or After a Workout
Dakotah! Sport and Fitness offers healthy food options at two locations on the main level of the fitness center—the Dakotah! Deli and the reFresh Bar. From 100-percent organic juices and smoothies to hot sandwiches and soups, both options will fuel your body and satisfy your appetite so you can focus on accomplishing your fitness goals.
The Most Important Part of Your Workout With so much effort being dedicated to planning, preparing, and executing your workouts, it’s crucial to keep in mind the most important part of your routine— the food that you eat. Not only does nutrition fuel your workouts, but it can also have an effect on how you look and feel. So, why is healthy eating so important to accomplishing your fitness goals? NUTRIENT-DENSE FOODS MAKE YOUR BODY FUNCTION BETTER.
If you’re trying to maintain your body in the healthiest possible way, eat superfoods that contain a number of nutrients that will improve your health and fitness. Some examples include broccoli, beans, oats, blueberries, green tea, and yogurt. PROPER NUTRITION WILL INCREASE YOUR METABOLISM.
Certain foods will make you burn fat faster. These include but are not limited to: whole grains, apples, nuts, seeds, hot peppers, and fatty fish. Cold water can help increase your metabolism, too!
HEALTHY FOODS CAN FUEL YOUR WORKOUTS.
Whether it’s a pre-workout snack or a meal the night before, a good balance of protein and carbohydrates can energize your exercise. If you want to lose weight, you will likely need to cut calories. However, you shouldn’t cut calories to the point that you feel sick. Women should eat between 1,200 and 1,500 calories if they want to lose weight, and men should eat between 1,500 and 1,800. Both men and women should eat more if they’re exercising, too! CALORIES ARE IMPORTANT TO YOUR PHYSICAL HEALTH.
When you’re planning your weekly workout schedule, take time to choose what you’re going to eat and when. Determining the right macronutrients and micronutrients for your routine can improve your gains and make you feel better both mentally and physically. Proper nutrition is vital to getting the most out of an individual workout and can play an even larger role in accomplishing your overall fitness goals. Source: healthline.com; verywellfit.com
SKATING LESSONS Learn To Skate
Skate Dakotah!’s pro instructors tailor group lessons to the individual skater’s needs. After an on-ice assessment during initial lessons, the skater is placed in the most appropriate class available. Here, the instructor teaches elements of skating appropriate for the class skill level. Skaters earn badges as they complete each set of skills. Each class level requires completion of several badges, so classes must be taken more than once. Skills taught in each class build on skills learned previously. The curriculum is designed to allow the skater to achieve one badge at each session skated. Our goal is for skaters to have fun while learning to skate in a safe and pleasant environment.
Skate Dakotah! lessons are one hour long: 30 minutes of instruction 30 minutes of practice
Only enrolled skaters will be allowed in the practice area.
Registration Deadline: March 22 Call Matt Mathiasen at 952.496.6864 or Kate Charboneau at 952.496.6868 for information. To register, call 952.445.9400. Fee:
$70/Member $90/Non-Member
Parent & Little Skater
(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 25–May 13 (Mondays) Opt. 1: Lesson Time: 6:30–7pm Practice Time: 6–6:30pm
Critters Can Skate
Ages 4+
Five Badges Earned: Brave Beetle–1 Daring Dragon–4 Fantastic Frog–2 Racer Rabbit–5 Wiggly Worm–3
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. March 25–May 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
Crystal Freestyle I
Beginning freestyle skating
Prerequisite: Completion of Cosmic Skater curriculum, ice badge, or Skills Taught: Fall, get up, stand, walk, equivalent skills. march, glide, table top, frog hop, snowplow Previous lessons required. stop, beetle, backward wiggle, stop, dip, two-foot spiral, scooter, pivots, forward Four Badges Earned: swizzles, airplane turns, backward skate, Turquoise–1 Amber–3 forward skate into one-foot glide, and Coral–2 Onyx–4 bunny hops. Skills Taught: Backward inside and Goal: Skater demonstrates the idea outside edges, waltz jump and one foot of each element, including each step spin-off backward crossovers, spiral necessary to complete it. into lunge, half-flip, half-lutz, split and toe-loop jumps, perimeter stroking, March 25–May 13 (Mondays) mohawk, inside spread eagle, and tenOpt. 1: Lesson Time: 6:–6:30pm step footwork. Practice Time: 6:30–7pm Opt. 2: Lesson Time: 6:30–7pm Goal: Skater demonstrates presentation Practice Time: 6–6:30pm of elements, including correct form and power, using entrance and exit positions. March 25–May 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
SKATING LESSONS
Crystal Freestyle II
Intermediate freestyle skating
Prerequisite: Completion of Crystal Freestyle I curriculum, Onyx badge, or equivalent skills. Previous lessons required. Seven Badges Earned: Amethyst–1 Ruby–5 Sapphire–2 Diamond–6 Topaz–3 Aurora Borealis–7 Emerald–4 Skills Taught: Single salchow, mazurka, half loop, stag and flip jumps, jump combination: footwork; back, changefoot, attitude, blur, and camel spins and spin combination; waltz three, power three, waltz eight, back inside three and forward outside three turns, and edge pulls. Goal: Skater presents elements, including correct form and power, using entrance and exit positions. March 25–May 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
Hockey Trax II
Adult Hockey
Prerequisite: Completion of Hockey Trax I, Breezer Bobcat badge, or equivalent skills. Previous lessons required.
Goal: Adult skater learns beginning through advanced hockey skating skills. Skater progresses at individual pace within a class.
Hockey skating skills for second- and third-year Mites or skaters with skill development of Breezer Bobcat badge.
Four Badges Earned: Referee Raccoon–6 Goalie Gray Wolf–7 Hat Trick Hedgehog–8 Face-Off Fox–9
March 25–May 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
Skills Taught: Focus on edge work and increased strength for power skating.
Adult Freestyle
Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edge work.
Hockey Trax III
Hockey skating skills for fourth-year Mites through Squirts or skaters with skill development of Face-Off Fox badge.
Hockey Trax I, II, III
Prerequisite: Completion of Hockey Trax II, Face-Off Fox badge, or equivalent skills. Previous lessons required.
Hockey Trax I
Five Badges Earned: Power Play Panther–10 “Cool Moe” Hawk–11 Hockey Turn T-Rex–12 Breakaway Badger–13 Slap Shot Shark–14
March 25–May 13 (Mondays) Opt. 1: Lesson Time: 7–7:30pm Practice Time: 7:30–8pm
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.
Skills Taught: For ward skating, crossovers, back c-cuts, power turns, edge work, and drills.
Skills Taught: Intense edge work, fine-tuning of body positioning while doing elements, and increasing speed through turns. Goal: Skater demonstrates presentation of elements, including correct body positions, balance, edge work, speed, power, and agility.
Skills Taught: Basic skating skills for stroking, backward skating, footwork, and spins.
Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class. March 25–May 13 (Mondays) Lesson Time: 7:30–8pm Practice Time: 7–7:30pm
Cooking Fish the Healthy Way
Lemon-Baked Salmon If you’re enthusiastic about your nutrition, you’ve probably heard that fish is great for a healthy diet. Fish is high in omega-3 fatty acids, vitamin D, and protein. With all this talk of fish, how exactly can it be cooked in a healthy way? So many recipes include butter, salt, and deep-frying, but there are also methods of cooking fish that will allow you to enjoy its full flavor in a healthy way. Next time you buy salmon, follow and enjoy this LemonBaked Salmon recipe:
Ingredients 5 sprigs rosemary 2 lemons 2 pounds of salmon 2 tablespoons olive oil 1 teaspoon salt ¼ teaspoon black pepper 4 cloves garlic, chopped Basil (optional) Dill (optional) Parsley (optional) Thyme (optional)
Find all these fresh ingredients year-round at the SMSC’s natural food market, Mazopiya, located at 2571 Credit Union Drive in Prior Lake (across from Mystic Lake).
Directions Heat oven to 375°F. Cover a large baking dish with a piece of aluminum foil. Coat the foil with baking spray and arrange two sprigs of rosemary in the middle of the pan. Slice one lemon and line half of the slices down the middle of the pan with the rosemary. Put the salmon on top of the lemon and rosemary. Rub the salmon with olive oil, salt, and pepper. Add the chopped garlic and remaining rosemary and lemon slices to the top of the salmon. Juice the second lemon over the top of the salmon. Completely cover and enclose the salmon in aluminum foil with a small amount of air inside. Bake for 15-20 minutes until the thickest part of the salmon is completely cooked through—check often to avoid overcooking. Remove salmon from the oven, carefully uncover, change the oven setting to broil, and return the fish to the oven for three minutes until golden brown. Remove from oven and cut into portions, sprinkling additional herbs and lemon juice on the fish if desired.
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! If weather permitting, some classes will be conducted outside. Maximum of 16 members. Option 1:
Option 2:
February 25-March 20
April 1–24
Mondays & Wednesdays 5:30-6:30pm
Instructor: Beth Carr
Mondays & Wednesdays 5:30-6:30pm
Fee: $80/4 weeks
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.
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
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
Free lesson assessments are available.
Please call 952.496.6891 for more information.
Level 1: Bubbles
Ages 3-12 • 30-minute class Ratio 3:1 $75/Member • $110/Non-Member A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work toward putting their face in the water, and build up to assisted floats.
Level 2: Floats
Ages 3-12 • 30-minute class Ratio 3:1 $75/Member • $110/Non-Member
Level 3: Kicking
Ages 3-12 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member
Learn to float, streamline, and move in the The primary focus in this level is kicking. water with the assistance of equipment. Your child will learn the flutter, dolphin, Building up to swimming independently, and breaststroke kicks to lead up to kids will transition from a front float to a treading water. back float to be able to breathe. Skills Taught: Streamline flutter kick, Skills Taught: Water adaptation, submerge Skills Taught: Front float unassisted, back flip breath, sculling on front, dolphin kick, face with no goggles, submerge face with float unassisted, scoops on front unassisted, and elementary backstroke kick. goggles, breathing control, and assisted controlled flip, introduce flutter kick, and Skills to be Tested: Elementary backstroke front and back float. retrieve ring. kick 20 feet, dolphin kick 20 feet, and flutter Skills to be Tested: 10 bobs with nose Skills to be Tested: Front float unassisted kick on front and back with streamline 20 bubbles, face in water five seconds (no 15 seconds, back float unassisted 20 feet each. goggles), assisted front float 20 seconds, seconds, controlled front and back and assisted back float 20 seconds. flip three times, and scoops face in 10 March 26–May 28 (Tuesdays) Opt. 1: 11:30am–noon feet unassisted. March 26–May 28 (Tuesdays) Opt. 2: 4–4:30pm Opt. 1: 10–10:30am March 26–May 28 (Tuesdays) Opt. 3: 4:30–5pm Opt. 2: 4–4:30pm Opt. 1: 10–10:30am Opt. 4: 6–6:30pm Opt. 3: 5–5:30pm Opt. 2: 4:30–5pm March 28–May 30 (Thursdays) Opt. 3: 5–5:30pm March 28–May 30 (Thursdays) Opt. 5: 4–4:30pm Opt. 4: 5:30–6pm Opt. 4: 4–4:30pm Opt. 6: 5–5:30pm Opt. 5: 5–5:30pm March 28–May 30 (Thursdays) Opt. 7: 5:30–6pm Opt. 5: 4:30–5pm March 29–May 31 (Fridays) Opt. 6: 5–5:30pm March 29–May 31 (Fridays) Opt. 6: 11–11:30am Opt. 8: 11:30am–noon March 29–May 31 (Fridays) March 30–June 1 (Saturdays) Opt. 7: 11–11:30am March 30–June 1 (Saturdays) Opt. 7: 10–10:30am Opt. 9: 10:30–11am Opt. 8: 11–11:30am March 30–June 1 (Saturdays) Opt. 10: 11–11:30am Opt. 9: 11:30am–noon Opt. 8: 10–10:30am Opt. 11: 12–12:30pm Opt. 9: 10:30–11am Opt. 10: 11–11:30am
SWIM DAKOTAH! Level 4: Arms
Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member Learn freestyle, backstroke, and elementary backstroke. Skills Taught: Backstroke arms with kick, elementary backstroke, butterfly underwater stroke, sculling front and back, introduce side breath, freestyle with kick, and flip breaths. Skills to be Tested: Freestyle with three flip breaths 20 feet, backstroke 20 feet, elementary backstroke 20 feet, and sculling front and back 20 feet each. March 26–May 28 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm March 28–May 30 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:30–6pm Opt. 6: 6–6:30pm March 29–May 31 (Fridays) Opt. 7: 11:30am–noon March 30–June 1 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm
Level 5: Freestyle & Backstroke
Level 6: Butterfly & Breaststroke
Ages 3-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member
Ages 6-17 • 30-minute class Ratio 4:1 $75/Member • $110/Non-Member
Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke.
Your child will master butterfly and breaststroke while building endurance.
Skills Taught: Freestyle with side breath, backstroke with rotation, elementary backstroke, streamline breaststroke kick, and sitting dive. Skills to be Tested: Freestyle, four side breaths 25 yards, elementary backstroke 25 yards, backstroke with proper shoulder rotation 25 yards, and breaststroke kick with streamline 15 yards. March 26–May 28 (Tuesdays) Opt. 1: 11:30am–noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 5–5:30pm Opt. 5: 6:30–7pm
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 26–May 28 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm Opt. 4: 6:30–7pm March 28–May 30 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 5:30–6pm Opt. 7: 6:30–7pm
March 28–May 30 (Thursdays) Opt. 6: 4:30–5pm Opt. 7: 5:30–6pm Opt. 8: 6–6:30pm
March 29–May 31 (Fridays) Opt. 8: Noon–12:30pm March 30–June 1 (Saturdays) Opt. 9: 11–11:30am Opt. 10: 11:30am–noon
March 29–May 31 (Fridays) Opt. 9: Noon–12:30pm March 30–June 1 (Saturdays) Opt. 10: 10–10:30am Opt. 11: 10:30–11am Opt. 12: 11:30–noon Opt. 13: Noon–12:30pm
Lifeguard
Certification Class
April 26-27 & May 3-4
Fridays 5–10pm | Saturdays 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: Turns
Level 8: Endurance
Ages 6-17 • 45-minute class Ratio 4:1 $75/Member • $110/Non-Member
Ages 6-17 • 60-minute class Ratio 6:1 $90/Member • $125/Non-Member
Level 7 is about stroke refinement and the mastery of proper turns and dives.
By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career.
Skills Taught: Flip turns and stroke transitions, butterfly proper breathing, Skills Taught: 100-yard IM with correct breaststroke proper timing, standing dives, turns, 200-yard freestyle with flip turns, 100-yard backstroke with turns, treading and freestyle and backstroke refinement. water, and technical work with speed Skills to be Tested: Flip turns and stroke for freestyle, backstroke, butterfly, and transitions, standing dives, butterfly and breaststroke. breaststroke for 25 yards, and freestyle Level 9: Jr. Swim Team Skills to be Tested: 100-yard IM with Ages 6-17 • 60-minute class and backstroke for 100 yards each. correct transitions, 200-yard freestyle with Ratio 6:1 March 26–May 28 (Tuesdays) flip turns, 100-yard backstroke with turns, $90/Member • $125/Non-Member Opt. 1: 12:30–1:15pm and treading water for three minutes. Opt. 2: 5:30–6:15pm Skills Taught: Endurance and stroke March 26–May 28 (Tuesdays) drills, correct standing dive, 200-yard March 28–May 30 (Thursdays) Opt. 1: 12:30–1:30pm IM with turns, and swim nonstop for 30 Opt. 3: 4:15–5pm Opt. 2: 5:30–6:30pm minutes with flip turns. Opt. 4: 6–6:45pm March 28–May 30 (Thursdays) Skills to be Tested: 200-yard IM March 29– May 31 (Fridays) Opt. 3: 6–7pm with proper turns, standing dive, and Opt. 5: 12:30–1:15pm 30-minute swim with turns nonstop. March 29– May 31 (Fridays) March 30–June 1 (Saturdays) Opt. 4: 12:30–1:30pm March 26–May 28 (Tuesdays) Opt. 6: 10:15–11am Opt. 1: 12:30–1:30pm March 30–June 1 (Saturdays) Opt. 7: 11:30am–12:15pm Opt. 2: 5:30–6:30pm Opt. 5: 11:30am–12:30pm March 28–May 30 (Thursdays) Opt. 3: 6–7pm
AQUATIC PERSONAL TRAINING Now Available
TRY PERSONAL TRAINING IN THE POOL! AQUA FITNESS PROVIDES A WELL-BALANCED WORKOUT THAT IMPROVES MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY. FOR MORE INFORMATION, CALL 952.496.6891
March 29–May 31 (Fridays) Opt. 4: 12:30–1:30pm March 30–June 1 (Saturdays) Opt. 5: 11:30am–12:30pm
Level 10: Swim Team
Ages 8-17 • 60-minute class Ratio 8:1 $140/Member • $200/Non-Member
12X
THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.
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 26–June 1 Tuesdays: 6:30–7:30pm Thursdays: 6:30–7:30pm Saturdays: Noon–1pm
SWIM DAKOTAH!
PRIVATE SWIMMING LESSONS Available upon request. Lessons are scheduled based on participant and instructor availability. All 30-minute lessons are private or semi-private.
Member Rates: Student
1 2 3
1 Lesson
$30 $40 $50
5 Lessons 10 Lessons
$135 $180 $225
$225 $340 $425
Non-Member Rates: Student
1 2 3
1 Lesson
$45 $60 $75
5 Lessons 10 Lessons
$200 $380 $270 $510 $335 $630
Parent Tot
Ages 6-36 months • 30-minute class Ratio 6:1 $75/Member • $110/Non-Member 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 26–May 28 (Tuesdays) Opt. 1: 10–10:30am Opt. 2: 5–5:30pm March 28–May 30 (Thursdays) Opt. 3: 5–5:30pm March 29– May 31 (Fridays) Opt. 4: 10:30–11am March 30–June 1 (Saturdays) Opt. 5: 11–11:30am
Adult
Call 952.496.6891 for more information or to schedule lessons.
Special Needs
Ages 18+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member
Ages 3+ • 30-minute class Ratio 2:1 $100/Member • $140/Non-Member
Adult swim instruction.
Swim instruction for children and adults with 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. March 26–May 28 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 7–7:30pm March 28–May 30 (Thursdays) Opt. 3: 7–7:30pm March 29– May 31 (Fridays) Opt. 4: 12:30–1pm
Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills. March 26–May 28 (Tuesdays) Opt. 1: 7–7:30pm March 28–May 30 (Thursdays) Opt. 2: 7–7:30pm
FITNESS & SAFETY CLASSES Hard Core
Lifeguard Training Certification
Interestedinagreatpart-timejoborchallenging 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
SEASON PASS Your year-round ticket to FUN! Get unlimited bowling and games all year long.
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! If weather permitting, some classes will be conducted outside. Maximum of 16 members. Opt. 1: February 25–March 20 Mondays & Wednesdays, 5:30–6:30pm point. Exit the water without using a ladder or steps.
Opt. 2: April 1–24 Mondays & Wednesdays, 5:30–6:30pm
All course materials and water time are included in the fee.
Ages: 16+ Instructor: Beth Carr Fee: $80/4 weeks
April 26–27 and May 3–4 Fridays, 5–10pm Saturdays, 10am-8pm Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Non-Member
Family fun night Unimited bowling and arcade games! Every Monday 5-9pm Only $5* *Special pricing for DSF members only. Restrictions apply.
2 hours unlimited One flat fee gets you: • Bowling/mini bowling • Arcade games • Shoe rental
CALL 952.496.6886 for more information
$1 popcorn & ice cream at the deli after the m ovie. Open unti l 8pm.
OPEN MON-FRI 7AM-8PM OPEN SAT & SUN 9AM-6PM GET YOU R DAILY F IX!
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February 22–Ferdinand April 26–Peter Rabbit
FREE TO MEMBERS Salad Bar | Daily Specials | Smoothies | Sandwiches
Inquire at the front desk
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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.
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
ALEX BACH Apprentice
CAITE VOSEJPKA Apprentice
CAROLYN RATHBUN Fitness Manager
ZACH WAY Aquatics
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!
Be the MVP of Your
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SMSC
Organics Recycling Facility
• Birthdays • Group Trips • Events
BEAUTIFUL LANDSCAPING HIGH-QUALITY COLORED MULCH
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Organics Recycling Facility
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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 SPRING... A LITTLE PROGRESS EACH DAY ADDS UP TO BIG RESULTS. Hours of Operation Mon-Fri 5am-10pm
Sat-Sun 6am-10pm
Spring 2019 Holiday Club Hours Easter April 21 | Closed
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Holiday hours are subject to change.