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Program Guide

Winter/Spring 2017


Table of Contents Company Background Company Story..................................................................................................... 4 Mission................................................................................................................. 4 Registration.......................................................................................................... 4 Mobile App........................................................................................................... 4 Youth Programs Kids Healthy Cooking........................................................................................5-6 Youth Weight Management.................................................................................. 6 Youth & Family Events......................................................................................... 7 Youth Programs.................................................................................................8-9 Swim School Level and Class Descriptions........................................................................10-11 Winter Session...................................................................................................12 Leagues & Tournaments Leagues & Tournaments....................................................................................13 Adult Programs

Adult Healthy Cooking...................................................................................14-15 Adult Events.......................................................................................................15 Adult Fitness.......................................................................................................16 Group Fitness................................................................................................17-18

2960 Seter Parkwary | 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 2017 program offerings starting November 21st, 2016. 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 Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Programs Kids Healthy Cooking Classes Chicken Pot Popovers

Tuesday, January 3rd from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor

We all crave comfort foods on cold winter nights! We will make popovers with a creamy chicken filling. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult.

$10 Members / $18 Non-Members

Mexican Tostadas

Tuesday, February 28th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor This self-serve meal lets kids load up their tostadas with their choice of toppings. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Chicken Noodle Soup & Puffed Rice Snowballs

Corn Dog Muffins

Omelet in a Bag

Saturday, March 18th from 10:00-11:00 AM with Nicolle D, Healthy Cooking Instructor We will learn how to crack, whip, and scramble eggs! Then we will add sausage crumbles and cheese and tuck it all in a whole wheat pita. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Thursday, January 12th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Warm soup on a cold night warms us up, and sweet treats (made healthier) make us happy! Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members Saturday, January 21st from 10:00-11:00 AM with Nicolle D, Healthy Cooking Instructor Come make a camping classic! Healthy egg omelets filled with your choice of meats, cheese and veggies. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Healthy Chocolate Cookies

Thursday, February 9th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Fudgy chocolate cookies with a healthy twist! You will be amazed how yummy these cookies are! Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Monday, March 6th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Kids will love learning how to make this fun meal! Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Breakfast Pitas

Chocolate Oat Snack Cakes

Thursday, March 30th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor These treats are a healthier version of snack cakes that you would buy in the store. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Please register 48 hours in advance for cooking classes. 2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Kids Healthy Cooking Classes

Youth Weight Management

Devil’s Food Cupcakes

FIT Start

Saturday, April 1st from 10:00-11:00 AM with Nicolle D, Healthy Cooking Instructor We will make a yummy dessert and learn ways to make it healthier. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Rainbow Waffles

Tuesday, April 18th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor We will dice a colorful assortment of fruits, and then top our whole-grain waffles in a beautiful rainbow design. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Grilled Zucchini Pizzas

Tuesday, April 25th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Sliced zucchini is the low-carb veggie we will use as our “crust” in this tasty appetizer or main course. You will be so surprised how good these are! Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Banana Chocolate Chip Muffins

Monday, May 8th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor These healthier muffins will make a perfect breakfast or snack. They freeze well too. Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members

Healthy Cheesy Crackers

Thursdays, March 2nd-May 4th from 6:00-7:00 PM 10 week program for 7-12 year olds • Program includes 10 classes: 7 fun fitness sessions and 3 healthy cooking sessions • Pre and post measurements will be taken • Parents will attend (with their child) all 3 of the healthy cooking classes • Parents will need to set up a time to complete a facility orientation and pre-testing for their child before they start the program • Program Cost $60 Members/ $100 Non-Members (includes Family Wellness individual membership for 10 weeks) Financial assistance is also available. Register at the front desk. • Contact Matt at 701-234-7001 or Matthew.Melchior@SanfordHealth.org

Teen Start:

Individual Personal Training with a FW Trainer for ages 12-17 • 10 meeting sessions - 30 minutes each session (one on one) • 8 training sessions and 2 sessions with a dietitian • Session dates and times depend on trainer availability • Pre and post tests will be taken • Program Cost $200 for Family Wellness & YMCA Members. $310 for Non-Members (includes a 2 month individual membership) • Financial assistance is available (please ask about scholarships if needed) • Contact Matt at 701-234-7001 or Matthew.Melchior@SanfordHealth.org

Thursday, May 18th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Why buy processed crackers at the store when you can make a healthier version at home? Ages 5+, 5-7 needs to be accompanied by an adult. Up to 2 kids per adult. $10 Members / $18 Non-Members Please register 48 hours in advance for cooking classes.

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth & Family Events Dive-In Movie!

December 3rd, January 7th, February 4th, and March 4th at 6:00 PM Dive-In Movies are back on the first Saturday of every month! Join us in the pool for a splashing good time while we watch a fun, family friendly movie! Bring the whole family, but leave the popcorn at home please! Free to Members

Family Yoga

Sunday, February 12th from 2:00-4:00 PM 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! $5 per family for Members / $10 per family for Non-Members

Family Climb Night

Sunday, February 21st from 2:00-4:00 PM Looking for an exciting activity to do with your whole family? In partnership with the YMCA, we are bringing an opportunity for our Family Wellness members to share a family climb experience at the Schlossman YMCA climbing wall! This is your chance to get harnessed up, channel your kids’ monkey abilities and have fun together. There is limited space available (max of 8 climbers/hour) but grab another family and enjoy this experience together! This opportunity is FREE for families with the use of your reciprocity guest pass. Schlossman YMCA | FREE for families with the use of your reciprocity guest pass

Baby & New Family Educational Series

Making a Positive Family Unit | Tuesday, January 31st from 5:30 - 6:30 PM Baby Signs ÂŽ | Saturday, February 11th from 2:00-3:30 PM Baby Wearing 101 | March 11th TIME TBD Baby Food 101 | April 8th TIME TBD Breastfeeding 101 | April 29th TIME TBD For more information about each educational workshop, check out our events calendar at familywellnessfargo.org! Free to Attend

Camp Carnival

NEW DATE: Tuesday, March 7th from 5:00-7:00 PM Camp Carnival is a fun, free, family event where you get to sample activities from our upcoming youth summer camps! Participants will get the opportunity to dip their toes into a little bit of each camp theme from sports to art, and even the wild wilderness. Come on by to see the sights, explore with hands on activities, and let your taste buds explode with carnival treats. Activities include: large bounce houses, family dance, obstacle courses and much more. Summer camp registration will be available at a discounted, early bird price, for all who are interested in signing up at the carnival. All ages are welcome! Register at the front desk. $5 per family suggested donation

Youth Free Throw Competition!

Saturday, March 11th at 2:00 PM Calling all youth to come out and have some fun with Family Wellness activity staff in a Free-Throw Competition! Age groups consist of 8 to 9, 10 to 11, and 12 to 13 year olds. The winner of each age group gets a new basketball to take home! This fun and friendly competition will begin at 2 PM on Saturday, March 11th. Register early to ensure yourself a spot! Ages 8-13. $5 Members / $10 Non-Members

Family Zumba

Saturday, April 22nd from 9:15-10:00 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! $5 per family for Members / $10 per family for Non-Members.

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Programs Dynamic Movement

Tuesdays/Thursdays, January 10th-26th from 5:00-5:45 PM Dynamic Movement is a program for youth athletic development. This program is designed to teach large muscle movement needed for your child to succeed in sports and life. Dynamic movement will focus on coordination and strength while improving your child’s cognitive ability to move as one kinetic chain. Ages 7-11. $30 Members / $60 Non-Members

Engineer the Future

Mondays, January 16th-February 20th from 5:30- 6:30 PM Engineer the Future allows your kids to expand their minds through real world engineering and design projects made easy for kids. Children will get the chance to construct and test multiple projects from weight bearing bridges to a one bedroom house. Ages 8-13. $30 Members / $60 Non-Members

Teen Boot Camp – NEW!

Winter Teen Boot Camp: February 6th-March 15th Spring Teen Boot Camp: April 3rd-May 10th Mondays/Wednesdays from 4:30-5:15 PM OR 7:30-8:15 PM Teen Boot Camp is designed to showcase 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 workouts, balance, plyometric and agility. Kids ages 12-18 years of age are encouraged to sign up for this fun 6 week program. Class size is limited to 6 individuals. $60 Members / $120 Non-Members

Just Keep Kicking

Tuesdays/Thursdays, February 7th- 23rd 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. Ages 4-7. $30 Members / $60 Non-Members

Youth Boot Camp

Mondays, March 6th- April 10th 5:30- 6:30 PM Youth boot camp is an optimal, exciting, intense, and enjoyable workout program for all kids with modifications for all fitness levels. The kids will be doing courses and drills designed for their age and developmental level. Each session will be unique which will keep them interested and challenged. The program will stimulate their minds and bodies for an all-around fun class! Ages 5-8. $30 Members/ $60 Non-Members

Spring Break – School’s Out Day Camp!

March 13th - 17th from 9:00 AM - 4:00 PM This spring break, join the fun and excitement at Family Wellness with a weeklong full day camp for kids. Take a break from school and participate in a variety of activities, arts and crafts, and swimming. Come spring into action with Family Wellness during our Spring Break Camp! Financial Assistance and Before and After Care is also available. Ages 6-11. $175 Members / $195 Non-Members.

Sports Sampler

Tuesdays/Thursdays, March 7th–23rd from 6:15-7:15 PM 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! Ages 4-7. $30 Members / $60 Non-Members

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Youth Programs Edible Art & Play

Mondays, April 3rd-24th 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 will do during this class…play and eat! Ages 3-5 (program is for both child & parent/caregiver). $39 Members / $59 Non-Members

Junior Chef School

Mondays, April 3rd-24th from 6:30-7:30 PM Do you have a young chef in your home? Has your child attended a few cooking classes and ready for a little more? Family Wellness is pleased to offer a 4 week youth cooking program. This group will focus on cooking and baking basics. Class participants will work with burners/stove, oven, and small kitchen appliances. They will learn about food safety and meal planning. This will be a true hands-on experience. Early registration is encouraged as space is very limited. Ages 10-14. $60 Members / $100 Non-Members

Youth Track

Tuesdays/Thursdays, April 4th–20th from 6:15–7:15 PM Youth Track is a great way to introduce kids to several different events in Track and Field. This program focuses on body awareness, proper biomechanics, and the spirit of competition. Ages 7-10. $30 Members / $60 Non-Members

Batter Up

Mondays, April 24th–May 29th from 5:00–5:45 PM Batter Up is a tee ball / wiffle ball program where kids can learn the basic skills of 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! Ages: 4-7. $30 Members / $60 Non-Members

Kid Zumba

Thursdays, April 20th – May 25th from 6:00 – 6:45 PM TBA $30 Members / $60 Non-Members

Kids Yoga!

Session 1: Sundays, January 15th and 22nd from 2:00–2:45 PM Session 2: Sundays, May 14th and 21st from 2:00–2:45 PM Children ages 5-10 are invited to come and explore yoga in this 2 week program. Each class will include breathing exercises, warm-ups, yoga poses, visual imagery and relaxation. Theme activities, storytelling and kid music will be used to enhance the experience of body awareness, self-exploration and positive thinking while improving strength, coordination and flexibility. A handout will be provided each week highlighting poses done, and concepts covered during the class and other suggested activities/ resources that can be used at home. $10 Members / $20 Non-Members

2960 Seter Parkwary | 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-safe 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 will run swimming lessons for children starting at the age of 6 months all through adulthood. Classes will be once a week for 30 minutes in our various pools 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 and safe environment that builds confidence, self-esteem and a feeling of accomplishment.

Parent/Baby

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.

Parent/Child

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

Transitional Parent Child

Tran PC is a class for those 2 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. For safety reasons we 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.

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Swim School Levels Guppy

Children 3 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 them 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

This is the first level in our larger lap pool. 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 how 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 is emphasized in this class while students learn various forms of survival swimming.

Adaptive

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

Private Lessons

Private and Semi-Private lessons are available if you would like more 1:1 lessons for your child.

Adult Swim Lessons

Our swim school offers adult swim lessons with multiple instructors in the water in order to group participants based on skill levels. 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.

Pre-Swim Team

Monday and Wednesdays from 5:15-6:00 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 Seal or higher swimming skills. This program is twice a week for 45 minutes.

Adult Beginner Lessons

This class is for 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

Tuesday and Thursdays from 8-9 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 Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Swim School Schedule Winter Session:

Monday, January 9th to Saturday, March 11th | 9 weeks of class $58.50 Members / $117 Non-Members

• Family Wellness Online Member Registration: Monday, November 21st • Family Wellness In Person or Over the Phone Member Registration: Monday, November 28th at 6:00 AM • Non-Member and YMCA Member Online Registration: Monday, December 5th • Non-Member and YMCA Member In Person or Over the Phone Registration: Wednesday, December 7th at 6:00 AM

Spring Session:

Monday, March 20th to Saturday, May 13th | 8 weeks of class

Tuesday Schedule:

Monday Schedule:

9:00am 9:30am 10:00am 10:30am 11:00am 11:30am 3:00pm Guppy Starfish Starfish Froggie 3:30pm Guppy Guppy Starfish Turtle 4:00pm Guppy Starfish Froggie Turtle 4:30pm Guppy Starfish Turtle Otter 5:00pm Tran PC Guppy Starfish Froggie 5:30pm PC Guppy Froggie Turtle Pre-Swim Team (Mon & Wed) 5:15-6pm 6:00pm 6:30pm 7:00pm 7:30pm

Otter Seal

Private Private

Seal Otter

9:00am Guppy Starfish 9:30am PB Starfish 10:00am Guppy Private 10:30am PC Guppy 11:00am Guppy Froggie 11:30am Starfish Turtle 3:00pm 3:30pm 4:00pm 4:30pm 5:00pm PC Guppy Froggie Turtle 5:30pm PB Starfish Froggie Turtle NO Pre-Swim Team 5:15-6pm 6:00pm Guppy Guppy Starfish Turtle 6:30pm PB Guppy Froggie Turtle 7:00pm PC Starfish Froggie Turtle 7:30pm Guppy Starfish Starfish Froggie

Otter Seal

Shark Adult

Otter Private* Otter Seal Seal Shark Turtle Adult

*Due to limited space, these lessons must take place in the lap pool.

Wednesday Schedule:

9:00am 9:30am 10:00am 10:30am 11:00am 11:30am 3:00pm Guppy Starfish Starfish Froggie 3:30pm Guppy Starfish Turtle Private 4:00pm Guppy Guppy Starfish Froggie Turtle Seal 4:30pm Guppy Starfish Froggie Turtle Otter Private 5:00pm Guppy Starfish Froggie Turtle Shark 5:30pm PC Starfish Froggie Turtle Otter Pre-Swim Team (Mon & Wed) 5:15-6pm 6:00pm 6:30pm 7:00pm 7:30pm

Saturday Schedule:

9:00am Guppy Guppy Starfish Froggie Turtle 9:30am PC Starfish Froggie Froggie Turtle 10:00am PB Guppy Froggie Froggie Turtle 10:30am PC Starfish Froggie Turtle Turtle 11:00am Guppy Guppy Starfish Froggie Turtle 11:30am Guppy Starfish Starfish Froggie Turtle

Thursday Schedule:

9:00am Guppy Starfish 9:30am PC Starfish 10:00am Guppy Starfish 10:30am PB Guppy 11:00am Guppy Turtle 11:30am Starfish Otter 3:00pm 3:30pm 4:00pm 4:30pm 5:00pm Guppy Starfish Starfish Froggie Turtle 5:30pm PB Starfish Froggie Turtle Seal NO Pre-Swim Team 5:15-6pm 6:00pm PC Starfish Froggie Turtle Otter 6:30pm Tran PC Guppy Starfish Froggie Froggie 7:00pm PB Starfish Froggie Turtle Turtle 7:30pm Guppy Starfish Starfish Froggie Otter

Otter Adult Seal Otter Seal Shark

Seal Adult Otter Seal Otter Seal Otter Shark Otter Seal Seal Private*

*Due to limited space, these lessons must take place in the lap pool.

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Leagues & Tournaments Racquetball League

• Session 1: Tuesday/Thursday January 10th/12th–February 14th/16th • Session 2: Tuesday/Thursday February 28th/March 2nd–April 4th/6th • Session 3: Tuesday/Thursday April 18th/20th–May 23rd/25th Come join Family Wellness for a fun racquetball league! There are two pools: pool A/B (for advanced players) which plays on Tuesday nights and a pool B/C which plays on Thursday nights. This league is for Members and Non-Members ages 15+. Games will start at 7:45 PM and scheduled every 45 minutes. There can be up to 12 players per skill group. $15 Members / $30 Non-Members

Adult Volleyball League

Wednesday, February 22nd-April 26th 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. All teams are guaranteed 7 games. 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! Member Team Price: $220 (teams must have one Member on the roster)/ Non-Member Team Price $260

Inspire Wellness Adult Basketball Tournament

February 24th, 25th, 26th Family Wellness will host its second annual 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 3rd. Contact Matt at 701234-7001 or Matthew.Melchior@SanfordHealth.org

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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

Super Bowl Snacks

Senior Cook, Coffee, and Connect

Crock Pot Freezer Meals

Thursday, January 5th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Smoothies are a great way to get a ton of nutrients in a single glass. Start your New Year and your mornings off right with some delicious new smoothie recipes. Ages 15+. $10 Members / $18 Non-Members Wednesday, January 11th from 10:00-11:00 AM with Nicolle D, Healthy Cooking Instructor Let’s bake a healthier-for-you muffin, and enjoy the treat with a cup of coffee! Connect with friends old and new alike. $10 Members / $18 Non-Members

Crock Pot Freezer Meals

Saturday, January 14th from 10:00-11:30 AM with Melissa, Healthy Cooking Instructors Make two delicious crock pot meals you can store in your freezer! We will be making balsamic roast beef and chicken tika marsala. You will need 2 lbs. chicken and 2-3 lbs. roast beef. You can leave your meat at home and we will assemble everything else in class. Ages 15+. $17 Members / $25 Non-Members

Cauliflower Mac n’ Cheese

Tuesday, January 24th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Put a low carb spin on a comfort food favorite. Together we will be swapping out the pasta and making mac n’ cheese using cauliflower. Ages 15+. $10 Members / $18 Non-Members

Thursday, February 2nd from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Make some healthy snacks for the Big Game! We will be making nachos that use peppers instead of tortilla chips and buffalo chicken lettuce wraps. Ages 15+. $10 Members / $18 Non-Members Saturday, February 4th from 10:00AM-12:00PM with Nicolle D, Healthy Cooking Instructor You provide the meat and we will provide the rest! We will assemble Taco Chili and Chicken Fajitas. Please bring 2 lbs. chicken. $17 Members / $ 25 Non-Members

Profile Approved Meals II

Wednesday, February 15th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Sanford Profile is a great program for weight management, but sometimes thinking of recipes that work with the plan can be a challenge. Let’s get creative with veggies, learn a few fun new recipes, and ways to meal prep by incorporating your crockpot. Ages 15+. $10 Members / $18 Non-Members

Winter Soups

Thursday, February 16th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Warm up this winter with two new soup recipes. We will be preparing warm and creamy butternut squash soup along with a white chicken chili. Ages 15+. $10 Members / $18 Non-Members

Please register 48 hours in advance for cooking classes 2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Cooking Classes Roasted Red Pepper Pesto Penne Pasta

Thursday, March 23rd from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Think all pasta dishes are unhealthy? The answer is no! We will make a dish that has all the flavor and none of the guilt! Ages 15+. $10 Members / $18 Non-Members

Balsamic Chicken Quinoa & Steamed Broccoli

Tuesday, March 28th from 6:00-7:00 PM with Nicolle D, Healthy Cooking Instructor Let’s learn how to prepare a fancy, restaurant quality meal that is healthy too! Ages 15+. $10 Members / $18 Non-Members

Tacos al Pastor

Tuesday, April 4th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Tacos al Pastor are a south of the border favorite. Let’s make these delicious tacos, homemade tortillas, and other great Mexican dishes! Ages 15+. $10 Members / $18 Non-Members

Healthy Grilling

Thursday, May 25th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Grilling season is here! Whether you are a seasoned pro or a beginner, come and learn some new techniques. We will be grilling up some chicken with a new twist and some tasty grilled sides. Ages 15+. $10 Members / $18 Non-Members

Adult Events Parent’s Night Out

Need a night out? Drop your children off at Family Wellness for a date night or just a night to yourself! Preregistration is required and space is limited. Sign up by noon the Friday prior to the event. $12 per child Members / $18 per child Non-Members

Childcare Parent’s Night Out

Tuesday, April 11th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Let’s cook up some healthy and delicious brunch options fit for your Easter table. We will be making a vegetable frittata along with some fantastic brunch side dishes! Ages 15+. $10 Members / $18 Non-Members

Saturdays, January 7th & 21st, February 4th & 18th, March 4th & 18th, April 1st & 15th, and May 6th & 20th from 5:45-8:45 PM Childcare Parent’s Night Out is located in Childcare at Family Wellness for ages 2 weeks to 9 years. Bring your own diapers and nut free snacks. On the 3rd Saturday of each month, with parent permission, we will feature an option for children to watch a kid friendly movie and participate in fun kids’ activities in the Wellness Education Room for the second part of the night.

Cooking with Spring Veggies

Gym & Swim Parent’s Night Out

Easter Brunch

Thursday, April 20th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Spring is springing (hopefully) and we are ready to welcome the bounty of springtime veggies that accompany our longer days. We will be preparing delicate white fish along with some veggies that show off the best of spring! Ages 15+. $10 Members / $18 Non-Members

Buffalo Spaghetti Squash

Thursday, May 4th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor Buffalo wings, buffalo pizza, we can all agree that anything buffalo is delicious! Let’s make a healthy dish that showcases all the tastiness that is buffalo while making healthy choices! Ages 15+. $10 Members / $18 Non-Members

Spring Asparagus

Tuesday, May 9th from 6:00-7:30 PM with Melissa, Healthy Cooking Instructor There is nothing better than fresh asparagus in the spring. Let’s use this great veggie in some delicious new ways! Ages 15+. $10 Members / $18 Non-Members

Saturdays, January 7th, February 4th, March 4th, April 1st, and May 6th from 5:45-8:45 PM Gym & Swim Parent’s Night Out is for ages 6 years to 12 years old. Activities held in the gymnasium for the first hour, then children will change to go swimming. Bring your own swim gear and nut free snacks.

Giving Hearts Day!

Thursday, February 9th Please join us in raising support for the Inspire Wellness Initiative which funds need based wellness programs in our local community to help people cook well and move well for life. HOW TO DONATE • On February 9th, donate online at Impactgiveback.org. All donations made on this day will be matched up to $4,000 by Precor. • #RunYourHeartOut! Run or walk on one of our sponsored treadmills! Our sponsors will donate $5 for every mile YOU run or walk on our Giving Hearts Day treadmills! • #EatYourHeartOut! Grab a Giving Hearts Day theme healthy snack for your on the go snack/meal while donating to the Inspire Wellness Initiative

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Adult Fitness: TRX Small Group Training

Tuesdays from 8:20-8:50 AM with Amanda K, Personal Trainer What better way to spend the morning than with this 30-minute, total body TRX workout! We’ll keep you moving the entire time so you can get a cardio workout while also building strength and core stabilization. This class will leave you feeling energized and ready to take on the rest of the day. This class is appropriate for all levels. Reserve your spot at the Front Desk. $10 Member / $ 20 Non-Members (per session)

F.A.S.T Small Group Training (Fitness Agility & Strength Training)

Thursday at 8:20-8:50 AM with Amanda K, Personal Trainer This small group training opportunity combines a multitude of different training principles to amplify athletic performance. We will be using ladders, plyo boxes, ropes, balls and much more. Join us for 30 minutes of high powered drills that create strong, lean, agile, flexible bodies! Reserve your spot at the Front Desk. $10 Member / $20 Non-Members (per session)

Wellness Wednesday Class Series

January 4th, February 1st, March 1st, April 5th, May 3rd, June 7th, July 5th, August 2nd, September 6th, October 4th, November 1st, and December 6th from 10:30-11:30 AM We will be offering medical education classes at our facility. These classes will occur every first Wednesday of each month. There will be a new topic and speaker each session. Classes start at 10:30 in our Wellness Education room, this will be a 30 minute presentation followed by 30 minutes of Q & A. For upcoming topics, check online at familywellnessfargo.org or Family Wellness facility bulletin boards. Free to attend

Boot Camp

Winter Boot Camp: January 10th-February 16th Spring Endurance Boot Camp: March 28th-May 4th Tuesdays/Thursdays from 9:00-10:00 AM OR 7:30-8:30 PM With Amanda K, Personal Trainer and Molly K, Personal Trainer. Boot Camp is designed to accommodate all fitness levels from the beginner to the advanced. This 6 week challenging program features high intensity exercise to help promote lean muscle growth plus increased fat burning, as well as body weight exercises, pulling weights, and running. Have fun with others who want to be challenged like you. Class size is limited to 15 participants, so be sure to reserve your spot today at the Front Desk. $60 Members / $120 Non-Members

Indoor Triathlon

Sunday, January 15th: adults starting at 7:00 AM and kids starting at 10:30 AM Swim, Bike, and Run your way to victory in the 4th Family Wellness Indoor Triathlon! Waves will consist of 6 people starting at 7:00am with waves running every 20 minutes. There is a relay option so you and 2 friends can take on the challenge together! Participants must register by December 31st in order to get a shirt! There is also a kids/youth section! They will swim, run, bike or scoot their way to the finish! $15 Kids & Youth / $35 Members / $40 Non-Members / $75 Relay Team

Lose For Good - Weight Loss Challenge

January 23rd-March 31st What better way to start your new year’s resolution than by losing weight while helping oth¬ers? Our generous sponsor, Fargo Marathon, will donate $5 for every pound you lose during this challenge to the Inspire Wellness Initiative, which helps people in our community cook well and move well for life. A variety of resources will be sent out weekly which will help partic¬ipants stay motivated and engaged through the 10 weeks. 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. This challenge is all about initiating positive change so take the initiative with us and help inspire healthy lifestyles in our community! $10 Members / $20 Non-Members

Fitness BINGO

April 1st – April 30th This April Family Wellness wants to put a twist on BINGO. All members can participate in our FREE fitness incentive program for a chance to win weekly prizes. All you need to do is grab a BINGO card from the front desk and complete the workouts creating a regular BINGO and then drop it in one of our BINGO drop boxes. Each work out only counts for one card, but you can complete as many cards as you would like to each week. Good luck and have fun getting fit this spring playing Fitness BINGO! Free to Members

Foam Roller Workshop

Thursday, April 27th from 7:00-7:45 PM Learn how to properly use a foam roller along with other tools to help stretch out sore or tight muscles. A variety of rollers and balls will be available to try. Participants will have the option to purchase a foam roller to take home. Free to Members / $10 Non-Members

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Group Fitness Classes: Boom Mind

Total Body Fitness

Boom Move It

HIIT & Flow

Strength. Confidence. Flexibility. Mind takes the best from yoga and Pilates and combines them into one fusion class. Designed to relax the body and mind with peaceful music and invigorating movements. The focus of this class is on core muscles, lower body strength and balance. A higher intensity dance workout class that improves cardio endurance and burns calories. MOVE IT is all about breaking a sweat and having fun. The class focuses on cardio endurance by starting with simple dance moves then building into more complex sequences, bringing you a great cardio workout.

MixxedFit®

MixxedFit® is a people-inspired dance fitness program that is a mix of explosive dancing and boot camp toning. Everything about our dance fitness program can be described as explosive – all of our movements are always big, exaggerated, full-out, and our very best with songs on the radio that we would dance to at a nightclub. The choreography is not complex and difficult. The steps are repetitive and very easy to follow which means that you can naturally increase your level of intensity during your workout. By keeping the choreography simple participants can focus on “working out” rather than following dance steps. If you can do things like squats, jumping jacks, and shake that booty, you will have a blast in class.

Total Body Fitness - Designed to strengthen the cardiovascular system, tone muscles, and boost balance, flexibility, endurance and speed. We use dumbbells, resistance bands, foam rollers, BOSU, elevated benches and other equipment. Exercises can be modified to accommodate all fitness levels. HIIT & Flow is 30 minutes of high intensity interval training using a variety of equipment and body weight and 30 minutes of flowing yoga exercises and deep stretching. All levels welcome!

Tabata Booty

Two great formats, One class! We’ve combined Tabata with Abs, Back, & Booty to create Tabata Booty! This workout is designed to work on your legs, abs and butt. It is made up of Tabata intervals with exercises that directly targets the butt and builds your core strength in the first half of the class. Add more abs, back, and booty muscles in the second half and you’ve got a booty blasting class. Just want Tabata? So, get your timer out and ready to blast that butt!

Cycle & Abs

This is a great workout if you want to burn calories & increase endurance. It will your heart going with 45 minutes with drills, climbs, and sprints and then finish up the class with 15 minutes of intense abdominal work. Come and enjoy this total body workout! All fitness levels welcome.

For a complete list of classes, please visit familywellnessfargo.org 2960 Seter Parkwary | 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! Want to try a new class, but have some unanswered question. The Intro to Group Fitness series allows you to learn about specific classes before jumping into 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 to attend and no registration required. Saturday, January 7th – Intro to BODYPUMP – 10:15 AM Saturday, January 14th – Intro to Cycling – 10:30 AM Saturday, January 14th – Intro to Barre – 10:15 AM Saturday, January 21st – Intro to RIPPED – 10:15 AM Saturday, January 28th – Intro to Insanity – 10:15 AM Saturday, February 4th – Intro to BODYPUMP – 10:15 AM Saturday, February 11th – Intro to Cycling – 10:30 AM Saturday, February 11th – Intro to Barre – 10:15 AM Saturday, February 18th – Intro to Insanity – 10:15 AM Saturday, April 1st – Intro to BODYPUMP – 10:15 AM Saturday, April 8th – Intro to Cycling – 10:30 AM Saturday, April 8th – Intro to Barre – 10:15 AM Saturday, April 22nd – Intro to RIPPED – 10:15 AM Saturday, April 29th – Intro to Insanity – 10:15 AM

Intro to Yoga Workshop

Saturday, January 28th from 11:30 AM - 2:30 PM Saturday, March 4th from 9:30 AM - 12:30 PM Saturday, April 1st from 11:30 AM - 2:30 PM 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. $30 Members / $50 Non-Members

Couples Yoga Workshop

Sunday, February 12th from 4:00-6:00 PM A fun and unique Valentines 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 per Couple / $65 Non-Members per Couple

Intro to Tai Chi Chih

Tuesdays, January 3rd – February 7th at 1:00-2:00 PM Tuesdays, February 14th – March 21st at 1:00-2:00 PM Intro to Tai Chi Chih is a resource for new students who are interested in a healthier body, mind, or spirit. It is a series of slow, soft movements that help to circulate energy throughout the body. It is easy to learn, can be practiced sitting as well as standing, and can be done by people of all ages and physical conditions. Free to Members / $55 Non-Members

2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400

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Location:

Hours:

2960 Seter Parkway Mon - Thurs: 5:00 AM - 11 PM Fargo, ND 58104 Fri: 5:00 AM - 10:00 PM Phone: 701-234-2400 Sat: 6:00 AM - 9:00 PM familywellnessfargo.org 2960 Seter Parkwary | Fargo North Dakota 58104 | familywellnessfargo.org | 701.234.2400 2960 Seter Parkway | Fargo North Da kota, 58104 | familywellnessfargo.org | 701.234.2400Sun: 8:00 AM - 9:00 PM

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Family Wellness Winter Spring 2017 Program Guide