2019 Family Wellness Winter Spring Program Guide

Winter/Spring 2019

Program Guide

Table of Contents Company Background Company Story..................................................................................................... 3 Mission................................................................................................................. 3 Registration.......................................................................................................... 3 Mobile App........................................................................................................... 3 Youth Programs Youth Programs.................................................................................................... 4 Youth Weight Management.................................................................................. 5 Youth & Family Events......................................................................................... 6 Kids Healthy Cooking........................................................................................... 6 Swim School Level and Class Descriptions............................................................................... 8

Tournaments and Leagues Racquetball.........................................................................................................14 Volleyball.............................................................................................................14 Wallyball.............................................................................................................14 Basketball........................................................................................................... 14

Adult Programs Adult Healthy Cooking........................................................................................15 Adult Fitness.......................................................................................................16 Group Fitness..................................................................................................... 17 Registered Dietitian............................................................................................19

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Company Background Sanford Health and the YMCA of Cass and Clay Counties: A Partnership for Community

Sanford Health and the YMCA of Cass and Clay Counties partnered to bring a wellness facility, like none other, to the Fargo, Moorhead, West Fargo and area communities. Family Wellness combines the values of the region’s most recognized family fitness organization with the region’s largest health care system. Together, these organizations share the gift of wellness. Family Wellness offers the resources to inspire the best in each of us and a place to share our experiences with others. When we share, a community mindset flourishes. It’s a cycle, a lifestyle and a better way of being.

Mission

The mission of Family Wellness is to inspire healthy lifestyles by connecting people in a fun environment.

Registration

Register for any of our Winter/Spring 2019 program offerings starting November 19th, 2018.

Register at familywellnessfargo.org, at the Front Desk or call 701-234-2400.

Mobile App

Have you downloaded the Family Wellness Mobile App? Use your Online Service username and password and register for programs right from your mobile device! Also, use it to view group fitness schedules, update billing or contact information, scan in and more! Available for free in the Apple and Google Play stores. Search “Family Wellness Fargo” to download to your Apple or Android device.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Programs Babysitter’s Training

• Sat., Jan. 12th from 8:00 AM - 5:00 PM • Sat., Apr. 27th from 8:00 AM - 5:00 PM • Sun., Feb. 10th from 8:00 AM - 5:00 PM • Sat., May 11th from 8:00 AM - 5:00 PM • Sat., Mar. 23rd from 8:00 AM - 5:00 PM This nine-hour American Red Cross Babysitting Course is a hands-on way to learn everything you need to know about babysitting. Start your babysitting business on the right foot and learn how to be a safe, professional and reliable sitter.

Included in the course is American Red Cross First Aid and CPR Certification that is valid for two years. This course will teach you to be safe on the job, how to recognize an emergency and how to handle it as well. Lunch is included. $65 Members | $95 NonMembers | Ages: 11+

Gym Madness

Tues. and Thurs., Jan. 15th – 31st from 5:00 - 5:45 PM Gym Madness is a fitness program that allows kids to play a variety of gym activities every session. To keep kids excited and having fun while getting their bodies moving and competing in a friendly environment, Gym Madness has broken away from the norm and added new twists to classic games. Come check out the madness! $30 Members | $60 NonMembers | Ages: 4-6

Just Keep Kicking

Tues. and Thurs., Feb. 12th - 28th from 5:00 - 5:45 PM Just Keep Kicking offers the chance to learn and practice the basic fundamentals of soccer. Each day there is a new skill to focus on along with challenging games to help enhance those skills. Athletes will learn everything from dribbling to shooting while having fun learning the game. $30 Members | $60 NonMembers | Ages: 4-6

Family Fit

Mon., March 4th - Apr. 8th from 6:00 - 6:45PM Family Fit is designed to get you and your kids moving together. This class will offer a variety of work outs designed for kids and their parents. The program is 6 sessions long and is for kids age 7-11 and their parents. Make Family Fit your new family night at Family Wellness! $30 Members | $60 NonMembers | Ages: 7+

Sports Sampler

Tues. and Thurs., Mar. 12th – 28th from 5:00 - 5:45PM Sports Sampler is packed with a variety of fun sports for kids. Participants will learn and play sports of all sorts in a positive and encouraging environment. This camp will focus on teamwork, sportsmanship and giving your best effort at all times.

Come join the team at Family Wellness! $30 Members | $60 NonMembers | Ages: 4-6

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Programs Continued Batter Up

Tues. and Thurs., Apr. 9th – 25th from 6:00-6:45 PM Batter Up is a Tee Ball / Whiffle Ball program where kids ages 4 – 6 can learn the basic skills to baseball through fun drills and activities. They will also get the opportunity to play games every day that focus on their skills and help improve their game. Swing for the fences at Batter Up! $30 Members | $60 NonMembers | Ages: 4-6

Youth Track

Mon., Apr. 15th - May 20th from 5:30-6:30 PM The track and field program is a great class that will introduce kids to most of the events in this sport, while teaching other skills such as: body awareness, proper biomechanics, and the enjoyment of competing. If you are looking to have your child get involved in a great sport and just have fun, this is the class for them! $30 Members | $60 NonMembers | Ages: 7-10

Youth Boot Camp (6 weeks)

Mon. and Weds., Jan. 28th-Mar. 6th from 6:30 -7:15 PM Youth Boot Camp is a fun six week course designed to provide engaging games and activities while getting a workout. Molly, who carries a youth specialization personal training certificate, will cover a variety of fitness topics, including proper warm-up and cool down, stretching, balance, body weight activities and core work. Kids ages 8-12 years are encouraged to sign up.

Class size is limited to eight individuals. $60 Members | $120 NonMembers | Ages: 7-12

Teen Boot Camp (6 weeks)

Tues. and Thurs., Jan. 29th–Mar 7th from 5:00-5:45 PM Teen Boot Camp is a fun six week course designed to work on a variety of fitness principles. Molly, who carries a youth specialization personal training certificate, will cover topics on proper warm-up and cool-down techniques, stretching, body weight activities, core work, balance, plyometric and agility. Kids ages 13-18 are encouraged to sign up. Class size is limited to eight individuals. $60 Members | $120 NonMembers | Ages: 13-16

Youth Boot Camp (8 weeks)

Mon. and Weds., Mar. 18th-May 8th from 6:30 - 7:15PM Youth Boot Camp is a fun eight week course designed to provide engaging games and activities while getting a workout.

Molly, who carries a youth specialization personal training certificate, will cover a variety of fitness topics, including proper warm-up and cool down, stretching, balance, body weight activities and core work. Kids ages 8-12 years are encouraged to sign up. Class size is limited to eight individuals. $80 Members | $140 NonMembers | Ages: 7-12

Teen Boot Camp (8 weeks)

Tues. and Thurs., Mar. 19th–May 9th from 5:00-5:45 PM Teen Boot Camp is a fun eight week course designed to work on a variety of fitness principles. Molly, who carries a youth specialization personal training certificate, will cover topics on proper warm-up and cool-down techniques, stretching, body weight activities, core work, balance, plyometric and agility. Kids ages 13-18 are encouraged to sign up. Class size is limited to eight individuals. $80 Members | $140 NonMembers | Ages: 13-16

Youth Weight Management: FIT Start

Mon. and Weds., Feb. 4th-Apr. 24th from 5:30-6:15 PM Fit Start is a great way to help kids live a healthier more active lifestyle in a fun environment. This 12 week program is designed for kids who need help reaching a healthier weight. There will be 21 days of physical activity and 3 days focused on nutrition and healthier eating. Children will also be able to meet with a wellness coach to help keep them on track to reaching their goals. Financial Aid options are available for this program. $200 Members | $314 NonMembers | Ages: 7-12

Teen Start

Tues. and Thurs., Feb. 5th-Apr. 25th from 6:00-6:45PM Teen Start is a great way to help teens live a healthier more active lifestyle in a fun and safe environment. This 12 week program is designed for teens who need help reaching a healthier weight. There will be 21 days of physical activity and 3 days focused on nutrition and healthier eating. Children will also be able to meet with a wellness coach to help keep them on track to reaching their goals. Financial Aid options are available for this program. $200 Members | $314 NonMembers | Ages: 13-16

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth & Family Events Parents Night Out

Saturdays, January 5th, January 19th, February 2nd, February 16th, March 2nd, March 16th, April 6th, and April 20th from 5:45PM to 8:45 PM Need a night out? Drop your children off at Family Wellness for a date night or just a night to yourself! Pre-registration is required and space is limited. Sign up by noon the Friday prior to the event. $12 Members | $18 NonMembers | Ages: 2 weeks - 9

Better Together: A Family Focused Wellness Reboot

Sundays and Mondays, Jan. 6th - Feb. 25th Sundays from 3:00PM - 4:00PM, Mondays from 6:00PM - 6:45PM When it comes to your family’s health, exercise and nutrition should go hand in hand. Better Together is a program that combines them and is aimed at the whole family. Families with kids ages 7 and up can participate in eight family exercise classes and eight healthy cooking classes, along with the opportunity to do a before and after weigh in and out using our InBody Scale. See how you can improve your entire family’s health with Better Together! $120 Members per family| $160 NonMembers per family | Ages: 7+

Family Zumba

Sat., Jan 19th from 9:00-10:00 AM Family Zumba is a great way to incorporate exercise while having fun together. Join us for a great opportunity to improve the health of every member of family by participating in easy-to-follow dance routines. All ages and abilities are welcome! Sign up by noon the Friday prior to the event. $5 Members per family | $10 NonMembers per family | Ages: 3 - 9

Infant Series

Sat., Jan 19th - Feb. 23rd from 12:30-2:30 PM The Parenting Series is a six-week series of classes to help caregivers and parents to connect and grow with their children.

Free for Members & NonMembers

Infant Massage

Tues., Jan. 22nd from 6:00 - 7:30 PM OR Wed., Apr. 24th from 6:00-7:30 PM This class is for caregivers and their infants to learn how to massage their infants. Massage has been shown to improve circulation, help infants to relax, regulate sleep patterns, stimulate digestive system and may relieve colic or gas. It also can improve communication, attachment and bonding between caregiver and infant, as well as caregivers may feel more confident in understanding their baby’s cues. The class will be a hands-on experience for babies and their caregivers (bring baby).

Free for Members & NonMembers

Family Yoga

Sat., Feb. 16th from 9:15 - 10:00 AM Participate in Yoga as a Family! Learn relaxation, breathing, and movements that can be done anytime or anyplace. Bond as a family, while learning skills you can use at home to increase your overall wellness. All ages are welcome! Sign up by noon the Friday prior to the event. $5 Members per family | $10 NonMembers per family | Ages: 3 - 9

Kids Healthy Cooking Classes Bread + Yoga = Boga

Sat., Jan. 12th from 10:00-12:00 AM Kids will learn to make a mini loaf of bread from scratch. While it bakes, we will hold a short yoga class. What could be better! $12 Members | $20 NonMembers | Ages: 5+, ages 5-7 must be accompanied by adult

Monster Toast and Eggs

Mon., Jan. 21st from 5:30-6:30 PM Breakfast for Dinner- you bet! It’s a fun take on toast, we are going to “paint” on the toast, scramble the eggs, and squeeze oranges for some rockin’ OJ! $12 Members | $20 NonMembers | Age: 3+, ages 3-7 must be accompanied by adult

Heart Shaped Veggie Pizza

Sun., Feb. 10th from 1:30-2:30 PM Valentines’ Day is on the way! In this fun class we will make healthy veggie pizzas that will melt your heart! $12 Members | $20 NonMembers | Ages 5+, ages 5-7 must be accompanied by adult

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Kids Healthy Cooking Classes Continued The Hungry Caterpillar Loves Veggie Dip!

Mon., Feb. 18th from 5:30-6:30 PM Straight from the story, we will make our own Hungry Caterpillars. These caterpillars love their veggie dip and you will learn why. We have a special bonus treat planned for the end of class, so join us and come hungry! $12 Members | $20 NonMembers | Ages: 3+, ages 3-7 must be accompanied by adult

Power Ninja Bars

Sat,, Mar, 9th from 10:00-11:00 AM These no-bake granola bars will hit the spot when the kids come home from a long day at school! Made from whole food ingredients, this homemade granola bar will fuel your kids with all the energy they need! $12 Members | $20 NonMembers | Ages: 5+, ages 5-7 must be accompanied by an adult

Play-Dough Pizzas

Mon., Mar. 18th from 5:30-6:30 PM Let’s practice our spelling by making our own name from pizza dough. It’s a great way to learn letters and make a great snack! $12 Members | $20 NonMembers | Ages: 3+, ages 3-7 must be accompanied by an adult

Mix and Match Mini Fruit Tarts

Sat., Apr. 13th from 10:00-11:00 AM We will make delightfully sweet fruit tarts with a graham cracker crust! $12 Members | $20 NonMembers | Ages: 5+, ages 5-7 must be accompanied

Kids Healthy Cooking Programs After-School Cooking Classes

Tues., Jan. 8th from 3:15-4:15 PM OR Weds., Jan. 9th from 3:15-4:15 PM Tues., Feb. 12th from 3:15-4:15 PM OR Weds., Feb. 13th from 3:15-4:15 PM Family Wellness wants to invite you to join us in the kitchen this school year with our After School Healthy Cooking Program!

This hands on learning experience will have you slicing and dicing your way to become the next top chef! It is a 6 week program that allows kids to cook and taste test a new recipe each day. So grab your apron and a spatula and come see what we are stirring up in the Family Wellness After School Healthy Cooking Program! $60 Members | $66 NonMembers | Ages: 5-12

Edible Art and Play

Mon., Apr. 1st from 5:30-6:00 PM Join us in the kitchen to “Play with Your Food!” That’s right! We are going to use all of our senses while we make a fun, artistic, healthy snack. This class would be ideal for preschool age children who may be thought of as “picky eaters.”

Eating incorporates all of the 5 senses and sometimes smaller children need more time (through play) to work through eating issues. That is exactly what we will do during this class…play and eat! (program is for both child & parent/caregiver) $39 Members | $59 NonMembers | Ages: 3-5

Kinder Chef

Mon., April 1st from 6:15-7:00 PM These lessons will work on basic kitchen skills and introducing proper techniques. $50 Members | $90 NonMembers | Ages: 5-7 (adult attendance required)

Junior Chef

Tues., April 2nd - 23rd from 5:30-6:30 PM These lessons will advance the basics and present cook top, oven, and small appliances. $60 Members | $100 NonMembers | Ages: 8-9

Master Chef

Tues., April 2nd - 23rd from 6:45-7:45 PM With basic skills and technique in place, these lessons will challenge the child to finesse their skills and work towards independence. Knife skills will be advanced. Independence at the cook top highlighted. Working with the oven and small appliances continue to be enforced. $75 Members | $115 NonMembers | Ages: 10-12

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Swim School Swim School Levels

Our Family Wellness Swim School takes pride in our exciting water-safety program. Our philosophy is that each child progresses at their own pace. Through positive reinforcement, practice and patience, students learn water-safe swimming skills while having fun. This aquatic facility runs swimming lessons for children starting at the age of six months all through adulthood. Classes are once a week for 30 minutes in our large pool to encourage year-round lessons. Families that want to swim more than once a week are encouraged to do so. Classes are structured by age and ability to accommodate varying skill levels within each age group. Our student to teacher ratios are 4:1 except for our Parent/Baby and Parent/ Child classes which are 6:1. Our goal is to teach your child in a fun, safe environment that builds confidence, self-esteem and a feeling of accomplishment.

Parent/Baby

Transitional Parent/Child

Babies ages 6-18 months and the parent will enjoy the class together. This class is an excellent bonding opportunity between parent and baby. This class teaches the parent how to properly hold their baby while working on floating, submerging, hand/eye coordination and muscle strengthening through games and songs.

Tran PC is a class for those two year olds who have already taken Parent/Child and need to be pushed on their swim skills and listening skills but are not ready to be on their own in a Guppy class yet. The goals of this class are to eventually get the parent out of the water and for the class to run like a normal Guppy class. However, these little guys might not be ready to swim without a parent yet and, for safety reasons, might not be ready to wait their turn and therefore need a parent in the water with them as well. These children should be very comfortable in the water doing various swim skills and be ready to work on swimming independently. This class must be recommended for your child from your Parent/Child instructor.

Parent/Child Babies ages 19-35 months and the parent will enjoy the class together as well. This class teaches the parent how to work with their child on relaxed floating, gaining breath control for submerging, independent climbing out of pool and muscle strengthening. This class will also include games and songs.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Swim School Levels Continued Guppy Children three years old can begin getting comfortable in the water independent of their parents. Through patience and trust, children in this level will overcome their fear and eventually swim independently. Instructors work with children at their own pace and encourage students to progress through games and fun.

Starfish In this level, encouragement and positive reinforcement will help little swimmers become more skilled at swimming independently. Floating independently on their front and back as well as kicking across the pool on their back independently is stressed in this class for water safety reasons.

Froggie In this class, participants will build on their independence in the pool swimming further distances. Being able to transition from swimming on their front to their back with ease is one of the skills that will build this swimmer’s confidence. This is also a major water safety skill and a building block toward formalized strokes in future levels.

Turtle Children in this class will build on previous levels by working on swimming under water, beginning defined swimming strokes and learning more water safety skills.

Swimmers will learn backstroke, front crawl, elementary backstroke and be able to retrieve toys from the bottom of the pool.

Otter Swimmers in the Otter class will gain confidence as they begin to swim further distances in backstroke, front crawl and elementary backstroke. Children will learn dolphin kick, breaststroke pull and kick and will start to learn flip turns.

Seal Children in this class will increase their strength and endurance by swimming multiple lengths of front crawl and backstroke with flip turns. Your swimmer will progress by completing the butterfly and breaststroke. Endurance will be increased even more by working on being able to swim 300 yards continuously.

Shark These experienced swimmers will be able to swim multiple lengths of the pool in each of the competitive strokes: front crawl, backstroke, breaststroke and butterfly. Children in this class will also be skilled in elementary backstroke and sidestroke. Safety and endurance are emphasized in this class while students work on swimming 500 yards continuously.

Adaptive These lessons are for participants with special needs. If you are interested in these lessons, please contact the Aquatic Coordinator to schedule a time.

Private Lessons Private and Semi-Private lessons are available if you would like more attention for your child.

Pre-Swim Team

Monday and Wednesdays from 3:45-4:30 PM This pre-swim team class is for swimmers who have participated in level Seal swimming lessons or above.

Emphasis is learning and refining the four competitive strokes, endurance and having fun! This program is also for those wishing to join competitive swim teams and anyone who would benefit from additional practice on level Otter or higher swimming skills. This program is twice a week for 45 minutes.

Adult Beginner Swim Lessons Whether you are afraid of the water and just need to work on getting comfortable or if you would like to formally learn some strokes in order to lap swim, these classes accommodate all levels. From beginner swimmers who would like to learn the basic strokes or those who would like help fixing their basic strokes in order to become a better swimmer.

Adult Swim Team

Thursdays from 7:30-8:30 PM Our experienced instructor/coach will put together workouts to help the experienced swimmer get an appropriate workout for their skill level. This is an excellent program for triathletes who need help with training in the pool and some adjustments to obtain a more powerful and efficient stroke.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Winter Swim School Schedule Winter Session 2019 - Monday, January 7th - Saturday, March 9th 9 weeks of class, Member rate - $63 | Non-member rate - $126 Private Lesson Member rate - $252 | Non-member rate - $504

Registration Dates • Family Wellness Online Member Registration - Monday, November 19th, 2018 • Family Wellness In Person or Over the Phone Member Registration - Monday, November 26th, 2018 7:00AM • Non-member and YMCA Member Online Registration - Monday, December 3rd, 2018 • Non-member and YMCA Member In Person or Over the Phone Registration - Monday, December 10th, 2018 7:00AM Questions? Contact Heather Sauer, Aquatics Director at Heather.Sauer@ymcacassclay.org.

Monday Schedule: 3:00pm

Guppy

Starfish

Froggie

Private***

3:30pm

Guppy

Starfish

Froggie

Otter

4:00pm

Guppy

Froggie

Turtle

Seal

Pre-Swim Team 3:45-4:30pm

4:30pm

Guppy

Starfish

Froggie

Froggie

Turtle

Otter

5:00pm

PC

Guppy

Starfish

Froggie

Turtle

Turtle

Private* Seal

5:30pm

TPC

Guppy

Starfish

Starfish

Froggie

Turtle

Shark

Tuesday Schedule: 9:00am

Guppy

9:30am

Guppy

Starfish Starfish

10:00am

Froggie

Private*

10:30am

Guppy

Starfish

11:00am

PB

Froggie

11:30am

PC

Turtle

3:00pm 3:30pm 4:00pm 4:30pm 5:00pm

PB

Guppy

Starfish

Froggie

Turtle

Turtle

Otter

5:30pm

PC

Guppy

Starfish

Froggie

Turtle

Private

Adult

6:00pm

PB

Guppy

Starfish

Starfish

Froggie

Turtle

Otter

6:30pm

PC

Guppy

Starfish

Starfish

Froggie

Turtle

Otter

7:00pm

Starfish

Froggie

Turtle

Otter

Seal

7:30pm

Otter

Seal

Shark

Wednesday Schedule: 3:00pm

Guppy

Starfish

Froggie

Private***

3:30pm

Starfish

Froggie

Turtle

Otter

4:00pm

Guppy

Froggie

Turtle

Seal

Pre-Swim Team 3:45-4:30pm

4:30pm

PC

Guppy

Starfish

Froggie

Turtle

Otter

Private*

5:00pm

Guppy

Starfish

Froggie

Froggie

Turtle

Seal

Private

5:30pm

PC

Guppy

Starfish

Froggie

Turtle

Turtle

Shark

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Winter Swim School Schedule Continued Thursday Schedule: 9:00am

PC

9:30am

Starfish

Private* Otter

10:00am

Guppy

Starfish

10:30am

Guppy

Starfish

11:00am

Guppy

Froggie

11:30am

Starfish

Turtle

3:00pm 3:30pm 4:00pm 4:30pm 5:00pm

Guppy

Froggie

Turtle

Otter

5:30pm

PB

Guppy

Starfish

Froggie

Shark Turtle

Seal

Private*

6:00pm

PC

Guppy

Starfish

Starfish

Froggie

Turtle

Otter

6:30pm

TPC

Guppy

Starfish

Starfish

Froggie

Turtle

Seal

7:00pm

PC

Guppy

Starfish

Froggie

Turtle

Otter

Private*

7:30pm

Otter

Seal

Adult

Otter Private*

Saturday Schedule: 9:00am 9:30am

PC PB

Guppy Guppy

Starfish Starfish

Starfish Froggie

Froggie Turtle

Turtle Seal

10:00am

PC

Guppy

Starfish

Starfish

Froggie

Turtle

Otter

10:30am

PB

Guppy

Starfish

Froggie

Turtle

Seal

Private*

11:00am

PC

Guppy

TPC

Froggie

Turtle

Otter

Private*

11:30am

Otter

Seal

Shark

Private Lesson Availability • Private swimming lessons are available for each session listed and are a good option for those who may want or need more one-on-one attention. * The private lessons marked with * are available for swimmers who are at the level of a Guppy, Starfish, Froggie, or Turtle ** The private lessons marked with ** are available for swimmers who are at the level of a Froggie, Turtle, or Otter *** The private lessons marked with *** are available for swimmers who are at the level of an Otter, Seal, or Shark Adaptive Lessons • Adaptive lessons are available upon request for participants who may need one-on-one attention due to an adaptive need.

• Please contact our Aquatics Coordinator at 701-234-6960 to request an adaptive class if needed.

Pre-Swim Team - Monday and Wednesdays, 3:45-4:30pm • This pre-swim team class is for swimmers who have participated in level Seal swimming lessons or above. Emphasis is learning and refining the four competitive strokes, endurance and having fun! This program is also for those wishing to join a swim team and anyone who would benefit from additional practice on level Seal or higher swimming skills. This program is twice a week for 45 minutes.

Adult Beginner Lessons • Whether you are afraid of the water and just need to work on getting comfortable or if you would like to formally learn some strokes in order to lap swim, these classes accommodate all levels. From beginner swimmers who would like to learn the basic strokes or those who would like help fixing their basic strokes in order to become a better swimmer.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Spring Swim School Schedule Spring Session 2019 - Monday, March 18th - Saturday, May 11th 8 weeks of class, Member rate - $60, Non-member rate - $120 Private Lesson Member rate - $240, Non-member rate - $480

Registration Dates • Family Wellness Online Member Registration - Monday, November 19th, 2018 • Family Wellness In Person or Over the Phone Member Registration - Monday, November 26th, 2018 7:00AM • Non-member and YMCA Member Online Registration - Monday, February 18th, 2019 • Non-member and YMCA Member In Person or Over the Phone Registration - Monday, February 25th, 2019 7:00AM Questions? Contact Heather Sauer, Aquatics Director at Heather.Sauer@ymcacassclay.org.

Monday Schedule: 3:00pm

Guppy

Starfish

Otter

Private***

3:30pm

Starfish

Froggie

Otter

Guppy

4:00pm

Guppy

Froggie

Turtle

Seal

Pre-Swim Team 3:45-4:30pm

4:30pm

Guppy

Starfish

Froggie

Froggie

Turtle

Turtle

Otter

5:00pm

PC

Guppy

Starfish

Starfish

Froggie

Froggie

Turtle

Private** Seal

5:30pm

PB

TPC

Starfish

Froggie

Turtle

Turtle

Shark

Tuesday Schedule: 9:00am

Private**

9:30am

Guppy

Starfish Starfish

10:00am

Guppy

Private**

10:30am

Guppy

Starfish

11:00am

PB

Froggie

11:30am

PC

Turtle

3:00pm 3:30pm 4:00pm 4:30pm 5:00pm

PB

Guppy

Starfish

Starfish

Froggie

Turtle

Turtle

Otter

5:30pm

PC

Guppy

Guppy

Starfish

Froggie

Turtle

Private

Adult

6:00pm

PB

Guppy

Starfish

Starfish

Froggie

Froggie

Turtle

Otter

6:30pm

PC

Guppy

Guppy

Starfish

Froggie

Turtle

Turtle

Seal

7:00pm

Guppy

Starfish

Starfish

Froggie

Froggie

Turtle

Otter

Private**

7:30pm

Otter

Seal

Shark

Wednesday Schedule: 3:00pm

Guppy

Starfish

Otter

Private***

3:30pm

Starfish

Froggie

Otter

Turtle

4:00pm

Guppy

Froggie

Turtle

Seal

Pre-Swim Team 3:45-4:30pm

4:30pm

Guppy

Starfish

Froggie

Froggie

Turtle

Turtle

Otter

Private**

5:00pm

Guppy

Starfish

Starfish

Froggie

Turtle

Turtle

Seal

Private**

5:30pm

PC

Guppy

Guppy

Starfish

Froggie

Turtle

Turtle

Shark

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Spring Swim School Schedule Continued Thursday Schedule: 9:00am

PC

9:30am

Starfish

Private** Otter

10:00am

Guppy

Starfish

10:30am

Guppy

Starfish

11:00am

Guppy

Froggie

11:30am

Starfish

Turtle

3:00pm 3:30pm 4:00pm 4:30pm 5:00pm

Guppy

Starfish

Froggie

Froggie

Turtle

Turtle

Otter

5:30pm

PC

Guppy

Guppy

Starfish

Froggie

Froggie

Turtle

Seal

6:00pm

PC

Guppy

Starfish

Starfish

Froggie

Turtle

Turtle

Otter

6:30pm

PB

TPC

Guppy

7:00pm

PC

Guppy

Starfish

7:30pm

Otter

Seal

Adult

Private**

Froggie

Froggie

Turtle

Seal

Starfish

Froggie

Turtle

Otter

Private*

Saturday Schedule: 9:00am 9:30am

PC PB

Guppy Guppy

Starfish Guppy

Starfish Starfish

Froggie Froggie

Froggie Turtle

Turtle Seal

Otter Private

10:00am

PC

Guppy

Starfish

Starfish

Froggie

Turtle

Otter

Private*

10:30am

PB

Guppy

Guppy

Starfish

Froggie

Turtle

Seal

Private*

11:00am

PC

TPC

Starfish

Froggie

Turtle

Otter

Private*

11:30am

Otter

Seal

Shark

Private Lesson Availability • Private swimming lessons are available for each session listed and are a good option for those who may want or need more one-on-one attention. * The private lessons marked with * are available for swimmers who are at the level of a Guppy, Starfish, Froggie, or Turtle ** The private lessons marked with ** are available for swimmers who are at the level of a Froggie, Turtle, or Otter *** The private lessons marked with *** are available for swimmers who are at the level of an Otter, Seal, or Shark Adaptive Lessons • Adaptive lessons are available upon request for participants who may need one-on-one attention due to an adaptive need.

• Please contact our Aquatics Coordinator at 701-234-6960 to request an adaptive class if needed.

Pre-Swim Team - Monday and Wednesdays, 3:45-4:30pm • This pre-swim team class is for swimmers who have participated in level Seal swimming lessons or above. Emphasis is learning and refining the four competitive strokes, endurance and having fun! This program is also for those wishing to join a swim team and anyone who would benefit from additional practice on level Seal or higher swimming skills. This program is twice a week for 45 minutes.

Adult Beginner Lessons • Whether you are afraid of the water and just need to work on getting comfortable or if you would like to formally learn some strokes in order to lap swim, these classes accommodate all levels. From beginner swimmers who would like to learn the basic strokes or those who would like help fixing their basic strokes in order to become a better swimmer.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Leagues & Tournaments Racquetball Leagues

Racquetball League BC • Thurs., Jan. 10th - Feb. 14th from 7:00 -10:00PM • Thurs., Feb. 28th - Apr. 4th from 7:00 - 10:00PM Racquetball League Doubles A • Tues., Jan. 8th - Feb. 12th from 7:00-10:00 PM Come join Family Wellness for a fun racquetball league! This league is for members AND non-members ages 15+. Games will start at 7:00pm and are scheduled every hour. For doubles, this is an A level doubles league. There are 12 team spots open. Participants will register as a two person team. $15 Members | $30 NonMembers | Ages: 15+

Volleyball League

Wed., Feb. 13th - Apr. 17th from 6:15 - 10:00 PM The Family Wellness Volleyball League is a 6 on 6 co-ed league that runs 10 weeks in length which includes pool play and a tournament. We follow USA volleyball rules (with a few exceptions) and will have a referee at each match. Please pick up a program roster and set of rules from the front desk or on our website. The roster needs to be completed and turned in the first night of league play. This league is sure to be a great time so grab some friends and sign up today! $220 Members | $260 NonMembers | Ages: 18+

Co-Ed Wallyball League

Tuesday, February 26th - April 2nd from 7:00PM to 10:00PM This dynamic game puts an off the wall twist on volleyball. The league will be six weeks in length and matches will be decided by a best out of three games to 21. Assemble your team of 4 – 6 players and register today for our Co-Ed Wally Ball League! $20 Members | $40 NonMembers | Ages: 16+

Inspire Wellness Adult Basketball Tournament

Fri., Sat. and Sun., February 15th-17th Family Wellness will host the Inspire Wellness Adult Basketball Tournament this February! There are both men’s and women’s divisions available. All proceeds from the tournament will go directly to the Inspire Wellness Initiative which funds need based community programs in our area. The deadline to register is Friday, February 1st. Please contact Matt for more information at 701-234-7001 or at matthew.melchior@sanfordhealth.org $200 per team

Inspire Wellness Youth Basketball Tournament

Sat. and Sun., March 9th - 10th 5th - 8th Grade boys and girls tournaments Family Wellness will host the Inspire Wellness Youth Basketball Tournament this March! There are both boy’s and girl’s divisions available. All proceeds from the tournament will go directly to the Inspire Wellness Initiative which funds need based community programs in our area. The deadline to register is Friday, February 22nd. Please contact Matt for more information at 701-234-7001 or at matthew.melchior@sanfordhealth.org $150 per team

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Programs Adult Healthy Cooking Classes New Year’s Resolution Breakfast

Tues., Jan. 8th from 6:00-7:30 PM Breakfast is the most important meal of the day! So let’s make some healthy options to start our day off right. We will be preparing almond flour muffins and a delicious veggie skillet. $12 Members | $20 NonMembers | Ages: 15+

Keto Comfort Food

Tues., Feb. 5th from 6:00-7:30 PM Cutting carbs doesn’t mean sacrificing the delicious flavors that we crave. Together, let’s prepare some delicious keto friendly comfort foods. We will be making chicken jalapeño popper casserole and loaded cauliflower. $12 Members | $20 NonMembers | Ages: 15+

Indian Cuisine

Tues., Mar. 5th from 6:00-7:30 PM Add some spice to your cooking routine! Learn to make a fantastic Indian meal using the rich spices that make this cuisine so delicious. We will be preparing chicken tikka masala, Indian spiced veggies and a cardamom chia pudding! $12 Members | $20 NonMembers | Ages: 15+

Traditional Thai

Tue., Apr. 30th from 6:00-7:30 PM Thai cooking combines sweet, salty, spicy and sour in perfect harmony. Learn about these concepts and more while making a traditional pad thai and chicken lettuce wraps. $12 Members | $20 NonMembers | Ages: 15+

Family Healthy Cooking Classes Family Stir Fry!

Fri., May 3rd from 6:00-7:30 PM Stir fry is a quick and easy weeknight meal. Bring the family and work together to prep a meal for your crew. Everyone can get involved and will have a job to do. All hands on deck for this one! $ 25 per family Members | $ 35 per family NonMembers | Ages: all ages

Family Grill Out!

Tues., May 28th from 6:00-7:30 PM Bring the whole crew and make dinner together. We will have all the supplies for grilling and families will work together and prepare.

Chicken and Veggies are on the menu and no cookout is complete without s’mores for dessert! $ 25 per family Members | $ 35 per family NonMembers | Ages: all ages

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Fitness

Wellness Wednesday Series

January 9th, February 6th, March 6th, April 3rd, May 1st from 10:30AM - 11:30 AM Family Wellness, in partnership with Sanford Health will be offering Medical Education classes at our facility. These classes will happen every first Wednesday of the month. There will be a new topic and speaker each meeting time. Classes start at 10:30 in our Wellness Education room, this will be a 30 minute presentation followed by 30 minutes of Q & A.

Look for these upcoming topics:

Yoga to Help Sciatica

Wed., Jan. 9th from 10:30-11:30 AM This workshop is focused on helping you understand sciatica better and where it is coming from. You will also be lead through an easy practice you can do on your own.

Free to attend.

Heart Health Screening

Wed., Feb. 6th from 10:30-11:30 AM Sanford Health’s Heart and Vascular Screening. We will be discussing the importance of prevention of heart and vascular disease and learning how the screening center can help.

Free to attend.

The Importance of Protein As We Age

Wed., Mar. 6th from 10:30-11:30 AM “Macronutrients: Carbs, Fat, and Protein. Learn about these important building blocks and discuss the importance of the muscle builder-protein. Why is it important as we age?

Free to attend.

Senior Fitness-HIIT training

Wed., Apr. 3rd from 1:00-3:00 AM We will learn about HIIT training and how it can help seniors live a more fit life. Get a chance to go through a short HIIT circuit and gain knowledge on how this type of exercise can improve overall health as you age.

Free to attend.

Understanding Inflammation and Arthritis

Wed., May 1st from 10:30 - 11:30 AM A Discussion of what causes inflammation and or arthritis and how it affects the body. We will also be discussing the importance and benefits that exercise has on reducing inflammation and the effects of arthritis.

Free to attend.

Lose For Good Weight Loss Challenge

Jan. 21st - Mar. 29th This New Year, Family Wellness wants to partner with you to transform your lifestyle and the lifestyles of our community.

Participants will receive a variety of resources to help them reach their goals and stay motivated through the 10 week program. The winner of the challenge gets a free 6 month Family Wellness membership and gets to give a free 6 month family membership to any family of their choosing.

Make an impact this year and be a part of an initiative that inspires healthy change in you and the community! $10 Members | $ 20 NonMembers | Ages: 18+

Exercise is Medicine (EIM)

Mon. and Weds., Mar. 4th - March 23rd from 9:30 - 10:30 AM Exercise is Medicine is a program developed through the Academy of Sports Medicine. This program is a comprehensive program that helps individuals move better, feel better and live a healthier more active lifestyle.

Participants will meet twice a week an hour at a time, for 12 weeks in a small group setting and be lead by one of our experienced personal trainers. Participants will also be able to work on achieving their personal goals by meeting with a Certified Wellness Coach. $200 Members | $314 NonMembers | Ages: 17+

Red Cross CPR, First Aid and AED Combo Class

• Mon., Jan. 14th from 6:30 PM - 10:30 PM • Wed., Feb. 6th from 6:30 PM - 10:30 PM • Wed., Mar. 13th from 6:30 PM - 10:30 PM • Sat., Mar. 30th from 8:30 AM - 12:30 PM • Wed., Apr. 10th from 6:30PM - 10:30PM • Wed., May 8th from 6:30 PM - 10:30PM Prepare for the unexpected and gain the knowledge and skills needed for effective leadership in the event of an emergency! This course will prepare you to recognize and care for a variety of first aid, breathing, and cardiac emergencies involving infants, children, and adults. Topics include how to recognize and manage an emergency situation, basic first aid, standard emergency care procedures and administration, CPR, AED, and more. After completion of this class, you will be certified for two years in Red Cross CPR, AED, and First Aid for adults, children, and infants. $44 Members | $95 NonMembers | Ages: 15+

Bootcamp

Tues. and Thurs., Jan. 8th - Feb. 14th from 5:30 - 6:30 AM, 8:30 - 9:30 AM, 11:00 AM - 12:00 PM, OR 6:30 - 7:30 PM Tues. and Thurs., Mar. 5th - Apr. 11th from 5:30 - 6:30 AM, 8:30 - 9:30 AM, 11:00 AM - 12:00 PM, OR 6:30 - 7:30 PM This program is designed to accommodate all fitness levels from beginner the advanced, our trainers will guide you through 6 weeks of High Intensity workouts that will challenge you stamina and your muscles. Grab and friend and sign up for one of our 4 convenient times. $60 Members | $120 NonMembers | Ages: 15+

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Group Fitness

Intro to Group Fitness Series

Learn about new classes before trying one! The Intro to Group Fitness series allows you to learn about specific classes before showing up to your first one! The first half of each intro class teaches you the technique, equipment, and activity you will do for that class format. The second half will be a mini version of an actual class so you can experience what the exercises will be like. These Intro classes will prepare you to walk into your next group fitness class with confidence! No sign up necessary. Bring your questions!

Free for Members | $16 NonMembers | Ages: 15+

Intro to Barre

Saturday, January 19th from 10:15AM to 11:15AM, Saturday, February 16th from 10:15AM to 11:15AM, Saturday, March 16th from 10:15AM to 11:15AM, OR Saturday, April 13th from 10:15AM to 11:15AM

Intro to Bodypump

Saturday, January 12th from 10:15AM to 11:15AM, Saturday, February 2nd from 10:15AM to 11:15AM, Saturday, March 2nd from 10:15AM to 11:15AM, OR Saturday, April 6th from 10:15AM to 11:15AM

Intro to Cycling

Saturday, January 19th from 10:30AM to 11:30AM, Saturday, February 9th from 10:30AM to 11:30AM, Saturday, March 9th from 10:30AM to 11:30AM, OR Saturday, April 13th from 10:30AM to 11:30AM

Baby & Me Barre

• Mon., Jan. 7th - Feb. 18th from 5:35 - 6:30 PM • Mon., Mar. 4th - Apr. 8th from 5:35 - 6:30 PM • Mon., Apr. 15th - May 20th from 5:35 - 6:30PM Calling all Mamas with littles and Mamas to be! Do you find it hard to make time for yourself to work out and spend quality time with your little? We have the answer for you! Join us for baby wearing barre class! Our resident barre instructor Lisa will lead you in a fun and challenging workout while you wear your baby (or big kid) in a carrier, wrap, or whatever your heart desires.

Space limited. Registration required.

Free for Members | $ 40 NonMembers | Ages: 15+

FloatNFit - Level 1

• Tuesdays Jan. 8th - Jan. 29th from 5:30AM - 6:30AM • Tuesdays, Mar. 19th - Apr. 9th from 5:30AM - 6:30AM • Sundays, Jan. 13th - Feb. 3rd from 12:00PM - 1:00PM • Sundays, Mar. 24th - Apr. 14th from 12:00PM - 1:00PM • Mondays, Jan. 14th - Feb. 4th from 7:00PM - 8:00PM • Tuesdays, April 23rd - May 14th from 5:30AM to 6:30AM • Tuesdays, Feb. 12th - Mar. 5th from 5:30AM - 6:30AM • Mondays, Mar. 25th - Apr. 15th from 7:00PM - 8:00PM • Sundays, Feb. 17th - Mar. 10th from 12:00PM - 1:00PM • Sundays, Apr. 28th - May 19th from 12:00PM - 1:00PM • Mondays, Feb. 18th - Mar. 11th from 7:00PM - 8:00PM • Mondays, Apr. 29th - May 20th from 7:00PM - 8:00PM Take working out to a whole new level. Float FIT - 4 week specialty courses are a total body strength conditioning, aerobic workout using floating fitmats on the water. This interval-based class combines body weight exercise with intervals, designed to tone your body, improve your endurance, and challenge your balance, while clearing your mind. Squats and crunches will never feel the same again. This is one effective workout!

Required clothing: shorts, leggings, sport bras, or tanks. Due to the nature of the exercises being done no swimsuits or bikini’s.

Material must be polyester spandex or swimsuit type material. No cotton. (Note: If requirements for clothing are not met participants will not be allowed to participate that day.) Class size is limited. $40 Members | $65 NonMembers | Ages: 15+

Float Yoga

Wednesdays, Jan. 9th - Jan. 30th, Feb. 13th - Mar. 6th, Mar. 20th - Apr. 10th, OR Apr. 24th - May 15th from 5:45AM to 6:45AM Float into Fitness! Take your love for yoga to the next level by moving it to the water in this 4 week specialty course. Float Yoga courses take place in the pool where it combines hatha yoga and vinyasa yoga asanas, or poses over the water on floating fitmats.

Practicing yoga on the water improves your balance and flexibility while encouraging being fully present in the moment and some humility for the occasional dip into the water!

Required clothing: shorts, leggings, sport bras, or tanks. Due to the nature of the exercises being done no swimsuits or bikini’s.

Material must be polyester spandex or swimsuit type material. No cotton. (Note: If requirements for clothing are not met participants will not be allowed to participate that day.)

Class size is limited. Registration is required. $40 Members | $65 NonMembers | Ages: 15+

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Group Fitness Continued Free Float Trial - 20 minute sessions

• Sun., Jan. 6th from 12:00 - 1:00 PM • Tues., Mar. 12th from 5:30 - 6:30 AM • Mon., January 7th from 7:00 - 8:00 PM • Weds., Mar. 13th from 5:45 - 6:45 AM • Tues., Feb. 5th from 5:30 - 6:30 AM • Sun., Mar. 17th from 12:00 - 1:00 PM • Weds., Feb. 6th from 5:45 - 6:45 AM • Mon., Mar. 18th from 7:00 - 8:00PM • Sun., Feb. 10th from 12:00 - 1:00 PM • Tues., Apr. 16th from 5:30 - 6:30 AM • Mon., Feb. 11th from 7:00 - 8:00 PM • Weds., Apr. 17th from 5:45 - 6:45 AM Wonder what it’s like to be on an Aqua Stability Board? Well here’s your chance! Come and play on the Float Boards for 20 min to try them out! Sara, our instructor, will lead you through a few basic exercises so you can get the feel of what it’s like. Being on the water improves your balance and flexibility while encouraging being fully present in the moment and some humility for the occasional dip into the water so be prepared to get wet.

Suggested clothing: shorts, leggings, sport bras, tanks or any other spandex/polyester type material. Due to the nature of the exercises being done, no swimsuits, bikinis or cotton allowed. Note: If requirements for clothing are not met participants will not be allowed to participate that day. Due to limited space, registration is required.

Free for Members | Day pass required for NonMembers | Ages: 15+

Intro to Yoga Workshop

• Sat., Jan. 26th from 9:30 - 12:30PM • Sat. Mar. 30th from 9:30 - 12:30PM • Sat., Feb. 9th from 9:30 - 12:30PM • Sat., Apr. 27th from 9:30 - 12:30PM You’ve heard so much about yoga. You know it’s supposed to be great for you by making you fit, flexible, focused and stress free. You want to go, but don’t know where to begin, if you’re doing it right, or even know what yoga is. We recommend going to an Intro to Yoga workshop to help ensure your journey starts from the most enjoyable and empowered place possible. Intro to Yoga workshops are a great way to focus on your poses, ask questions, develop your practice and make new friends. Teachers will help guide you, step-by-step, demonstrate poses, and make alignment adjustments, focusing on your practice for your body. These intimate group experiences offer a safe, nurturing and inspiring setting to begin your yoga journey or refresh your skills if you are already practicing. You will leave the workshop understanding basic yoga techniques and foundation poses to help you feel confident in a scheduled group class. $30 Members | $60 NonMembers | Ages: 15+

Pre & Post-Natal Yoga

Mon., Feb. 4th - April 29th from 12:10 - 1:00PM Pre & Post Pregnancy creates many challenges for the body. Prenatal yoga is designed to help the mother or mother-to-be to feel fit, comfortable, and relaxed during pregnancy. In this yoga class, you will enjoy a gentle flow of yoga posture specific to Pre & Post-natal Yoga, benefiting your changing body and calming the mind. No prior yoga experience necessary!

Free for Members | Day pass required for NonMembers | Ages: 15+

Couples Yoga Workshop

Sun., Feb. 10th from 3:00 - 5:00PM A fun and unique date for you and your partner to connect on a whole new level. Couples are invited to be guided through a series of deeply relaxing yoga poses, assists, and simple yoga massage techniques. This fun, noncompetitive workshop is designed to build trust, communication, joy, and intimacy through the power of unified movement and compassionate touch.

Expect a light, fun, romantic atmosphere perfect for all levels of yoga. No experience with yoga is necessary $50 Members | $ 65 NonMembers | Ages: 15+

MELT Class Series MELT maps are quick self-treatments that are done pre and post workout that help prevent pain, heal injury, and erase the negative effects of active living and improve sports performance. Join MELT METHOD instructor Lori Hill and experience immediate results as she guides you through Hands-off Bodywork.

MELT on CYCLING

Sun., Jan. 27th from 1:00 - 2:30 PM Specific for CYCLING enthusiasts, using MELT hand and foot treatment balls and a specialized MELT soft body roller. This program will improve your efficiency by directly enhancing body awareness, rehydrating connective tissue, and quieting the nervous system. MELTing accesses the system of the body responsible for maintaining efficiency and stability - the neurofascial system Learn how to self-treat on your own at home in just minutes a day to create lasting changes. $35 Members | $50 NonMembers | Ages: 15+

MELT on RUNNING

Sun., Feb. 10th from 1:00 - 2:30 PM Specific for RUNNING enthusiasts, using MELT hand and foot treatment balls and a specialized MELT soft body roller. This program will improve your efficiency by directly enhancing body awareness, rehydrating connective tissue, and quieting the nervous system. MELTing accesses the system of the body responsible for maintaining efficiency and stability - the neurofascial system Learn how to self-treat on your own at home in just minutes a day to create lasting changes. $35 Members | $50 NonMembers | Ages: 15+ 2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Group Fitness Continued MELT on YOGA

Sun., Mar. 31st from 1:00 - 2:30 PM Specific for YOGA enthusiasts, using MELT hand and foot treatment balls and a specialized MELT soft body roller. This program will improve your efficiency by directly enhancing body awareness, rehydrating connective tissue, and quieting the nervous system. MELTing accesses the system of the body responsible for maintaining efficiency and stability - the neurofascial system Learn how to self-treat on your own at home in just minutes a day to create lasting changes. $35 Members | $50 NonMembers | Ages: 15+

MELT on GOLF

Sun., April 28th from 1:00 - 2:30 PM Specific for GOLF enthusiasts, using MELT hand and foot treatment balls and a specialized MELT soft body roller. This program will improve your efficiency by directly enhancing body awareness, rehydrating connective tissue, and quieting the nervous system. MELTing accesses the system of the body responsible for maintaining efficiency and stability - the neurofascial system Learn how to self-treat on your own at home in just minutes a day to create lasting changes. $35 Members | $50 NonMembers | Ages: 15+

Monthly Move Series Monthly Move: Tai Chi Chih

Fri., Feb. 1st - Mar. 29th from 10:15 - 11:15AM Tai Chi Chih is a series of slow, soft movements that help to circulate energy throughout the body. When done regularly, it can produce relaxation, create more energy, and improve physical and mental health. For many, it promotes weight loss, increased joint movement, blood pressure reduction, and improvements in mental clarity.

Tai Chi Chih is for anyone and is easy to learn, and can be practiced sitting as well as standing and can be done by people of all ages and physical conditions. Tai Chi Chih® does not require any special equipment, clothing, or practice space.

Free for Members | $16 NonMembers | Ages: 15+

Monthly Move: Line Dancing

Fri., Apr. 5th - Apr. 26th from 10:15 - 11:15AM Have you always wanted to know how to do the Boot Scootin’ Boogie? How about the Macarena so you can join in the fun at the next wedding dance you attend? You are in luck! Come and join us as we work our way through a repertoire of classic line dances.

Free for Members | $16 NonMembers | Ages: 15+

Monthly Move: Chair Yoga

Fri., May 3rd - May 31st from 10:15 - 11:15AM This 5 week class utilizing yoga poses to enhance flexibility, balance, and strength with the aid of a chair; breathing exercises to remove tension and improve concentration; and meditation to achieve inner peace. The chair is used as a prop to assist the student with joint discomfort, limited mobility, instability, chronic pain, or anyone not comfortable getting down on the floor.

Free for Members | $16 NonMembers | Ages: 15+

Registered Dietitian The benefits of good nutrition are endless! Come check out our Registered Dietitian services to see how you can make lasting lifestyle changes. Sessions involve identifying how current eating patterns and behaviors could be hindering your ability to be your healthiest self. Together you will identify specific goals and develop a plan that will promote lasting change.

These personalized plans can focus on many different topics such as • Grocery Shopping Tips • Label Reading • Healthy Eating • Sports Nutrition • Weight Loss/Weight Gain • Recipe Selection, Meal Tips and Meal Planning • Healthy Substitution Ideas Register at the Front Desk.

2960 Seter Parkway | Fargo, North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Location:

2960 Seter Parkway Fargo, ND 58104 Phone: 701-234-2400 familywellnessfargo.org

Hours:

Mon - Thurs: 5:00 a.m. - 11 p.m.

Fri: 5:00 a.m. - 10:00 p.m.

Sat: 6:00 a.m. - 9:00 p.m.

Sun: 8:00 a.m. - 9:00 p.m.