Health Zone's Zone Advantage – Winter 2024

ZONE

ADVANTAGE JANUARY – MAY 2024

A DU LT S

KEEPING IT CLEAN

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Clinical Services

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Small Group Personal Training

• COVID-19 may be on the wane, but we don’t want to get lax at the gym.

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Studio A

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Studio B

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Pilates Equipment Studio

• Spray bottles and orange towels are available, too.

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Cycling Studio

• Towel bins are located outside the locker rooms.

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Fitness Trainers

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Lap Pool

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Group Exercise Pool

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Open Pool and Family Swim

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Additional Services

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Kids Upcoming Events

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Kids Zone Activity Center

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Kids Learn2Swim

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From The Director

• Disinfecting wipes are available to wipe down machines before and after use.

Let’s work together to keep Health Zone clean and members healthy!

5353 East 68th Street South | Tulsa, OK 74136 | 918-494-1671 | saintfrancis.com/healthzone

ADULT GUIDE

CLINICAL SERVICES THE MEMBER EXPERIENCE Get more out of your Health Zone membership by participating in the member experience program. From fitness assessments to orientations, our services can help you determine the best programming and equipment to meet your goals.

FITNESS ASSESSMENT

PROGRESS CHECKS

PROGRESS ORIENTATION

A fitness assessment appointment is quick, informative and can help you determine your fitness level and set a plan of action. Included in your appointment is the InBody composition analysis, cholesterol screening, vital numbers such as blood pressure, flexibility, endurance and strength training.

There is no better motivator than to see your efforts are working. Schedule progress checks to see your improvement. A progress report will compare your two most recent fitness assessment results. It will show you where you have improved and areas that still may need improvement. Our clinical staff will review your results and make suggestions to help you change up your program to improve your program.

Over time your body will adapt to your program and there will be diminishing returns. In the progress orientation we will revise your current program so that you can continue to progress.

EXERCISE ORIENTATION Review the results of your fitness assessment, create a plan to achieve your goals and learn about our exercise equipment. By the end of your appointment, you should have a basic exercise program and information about other programming you may enjoy.

Aquatic, strength and yoga orientations are also available. Speak with our Member Services Desk to get more information on these sessions.

ATHLETIC PERFORMANCE INBODY COMPOSITION ANALYSIS This simple test provides a comprehensive report of your body composition including weight, body fat, body mass index (BMI), a segmental fat analysis, intra- and extra-cellular water readings and a results consultation with our staff. An InBody composition analysis is complimentary with your fitness assessment or rechecks. For more information or to schedule an appointment, visit the Member Services Desk.

MYWELLD.COM Health Zone Clinical Services is pleased to announce we are now using WELLD HEALTH to administer our clinical programs. Schedule a fitness assessment appointment to reboot your fitness program and receive your MYWELLD invitation.

MYWELLDHEALTH One place to track all your fitness progress: - Fitness progress reports - Join challenges - Connect your fitness device - More fitness tests offered

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SMALL GROUP PERSONAL TRAINING The following programming is now included under one great package – ZoneFit, BoneFit, Xtreme Sweat, ZoneFit Reformer and Aqua Stand Up – buy one package and enjoy a variety of programming. Several package sizes are available.

Xtreme Sweat Small Group Personal Training in a private studio setting.

Xtreme Sweat is an intense interval training program.

ZoneFit ZoneFit is a small group training session with a focus on functional training. ZoneFit is designed to improve your balance, strength and cardio through circuits and tradional strength training. Your coach will push you while ensuring that proper form is kept. Enjoy the accountability and individual attention of personal training combined with the comradery of a small group setting at an affordable price. New members may redeem their voucher for 5 free sessions upon registration.

ZoneFit Reformer The first step in your reformer journey. During this 45-minute workout you will build strength, gain long, lean muscles as well as improve flexibility, balance and posture. You”ll find simpler sequencing and fewer props compared to our leveled reformer classes. The benefits of Pilates reformer workouts improve the way you move in your other fitness endeavors and in your everyday life.

Classes held in the Pilates studio. Limited class size.

Small Group Personal Training Pricing

WATCH FOR SC HEDU TIMES POSTED LED OUTSIDE THE EXTREME ZON ONLINE AND IN E, THE APP.

Walk-in Session:

$15.00

Packages:

4 sessions: 8 sessions:

$50.00 $80.00

Unlimited Monthly Plan:

$99.00

3-Month Unlimited Plan:

$240.00

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ADULT GUIDE

STUDIO A

ADD A CLASS TO YOUR CALEND AR

CLASS SCHEDULE

All classes are 45 minutes unless otherwise indicated.

MONDAY:

WEDNESDAY:

6:00 a.m.

8:15 a.m.

9:30 a.m.

Noon 5:30 p.m.

6:30 p.m.

Body Crush Monday Morning Bench* RUMBLE* RIPPED † Zumba* Soul Strength †

FRIDAY: Mobility & Movement Step Muscle* Soul Strength † RUMBLE Soul Strength †

THURSDAY:

TUESDAY: 6:00 a.m.

8:15 a.m.

9:30 a.m.

Noon 5:30 p.m.

6:30 p.m.

6:00 a.m.

8:15 a.m.

9:30 a.m.

Noon 5:30 p.m.

Body Flex* Body Flex* BarreFit Body Flex Body Crush RUMBLE*

6:00 a.m.

8:15 a.m.

9:30 a.m.

Noon 5:30 p.m.

using our m obile app.

Body Flex* Body Flex* Zumba* Body Crush Body Flex*

6:00 a.m.

8:15 a.m.

9:30 a.m.

Noon

Mobility & Movement Piloxing Barre † RIPPED †* Soul Strength †

SATURDAY: 7:30 a.m.

8:30 a.m.

9:45 a.m.

Soul Strength † Body Flex* RUMBLE*

SUNDAY: 1:00 p.m.

2:00 p.m.

Body Crush Zumba*

* These classes are 1 hour. † HIIT – High Intensity Interval Training: an enhanced form of interval training with alternating periods of intense anaerobic exercise with less intense recovery periods.

CLASS DESCRIPTION Monday Morning Bench (Moderate): A one-hour class based on the stair climbing concept. The first half is cardio training and the second half is full-body strength and balance training. All fitness levels welcome.

Body Flex (Moderate): This class utilizes a weighted bar system for a complete strength training/fat burning workout.

Body Crush (Moderate/Strong): This class is formatted using dumbbells, a step and a mat. Working through alternating round of upper body and lower body strength training will continue to keep your heart rate elevated throughout the 45-minute class. This class is for all participants of all fitness levels.

Step Muscle (Moderate): This step workout includes a strength component, utilizing weights, tubes and stability balls. You will improve your cardiovascular endurance, balance and your muscular strength with this workout.

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Barre Fit (Moderate): We take traditional barre to a whole new level, we use a barre, mini-balls, bands and small hand weights to sculpt, tone and stretch your entire body. If you want to enhance your flexibility and improve your balance this course changes your body, helps you gain strength, and tone those hard-to-target muscles in your core, arms, and legs.

Mobility & Movement (Moderate): 45-minute class that offers a more comprehensive workout as we will utilize articulation, strength, flexibility and mobility, all without the use of any weights. We put together this class for people of all ages and ability levels to help teach your body to move. † Piloxing Barre (Moderate/Strong): Piloxing Barre is high energy, focused and powerful. In this 45-minute cardio program, you lengthen, strengthen, box and sweat. It leads to achieving better body balance, initiating deeper muscle engagement — to stronger, healthier joints.

† RIPPED (Resistance, Interval, Power, Plyometrics, Endurance, Diet) (Strong): RIPPED is a 60-minute, high intensity training class.

You will use free weights, body weight and resistance training while being motivated by fun music. RIPPED is effective, tough and attainable for all fitness levels.

RUMBLE (Strong): An authentic, yet simple to master cardio mixed martial arts class adapted for group exercise. No MMA experience required, just be ready to sweat.

Soul Strength (Strong): This full-body workout takes your metabolic conditioning to the next level whether you are a yogi, novice, HIIT fanatic, weight lifter or endurance athlete.

Equipment recommended: light to medium dumbbells and a mat.

Zumba (Moderate): Dance your way to fitness!

Zumba is a high energy, fat-burning and bodysculpting workout that combines unique Latin and international dance rhythms.

STUDIO B CLASS SCHEDULE MONDAY: 6:30 a.m.

8:30 a.m.

9:45 a.m.

1:00 p.m.

4:30 p.m.

6:00 p.m.

WEDNESDAY: Bone Fit ($) Facets of Fitness Pilates Lite Plus Joint Efforts Thematic Yoga* Hatha Yoga*

8:30 a.m.

9:45 a.m.

11:45 a.m.

1:00 p.m.

6:00 p.m.

SATURDAY: Facets of Fitness Pilates Lite Buff Bones* Joint Efforts Hatha Yoga*

THURSDAY: TUESDAY: 6:00 a.m.

7:15 a.m.

8:30 a.m.

9:45 a.m.

10:45 a.m.

Noon 5:30 p.m.

All classes are 45 minutes unless otherwise indicated.

Pilates Mat Plus Yoga Muscle* Flex & Back Care Hatha Yoga Pilates Mat Plus Chair Yoga Hatha Yoga*

8:30 a.m.

9:45 a.m.

10:45 a.m.

Noon

Flex & Back Care Hatha Yoga Pilates Mat Chair Yoga

9:15 a.m.

10:30 a.m.

SUNDAY: 3:00 p.m.

Hatha Yoga*

* These classes are 1 hour.

BE LOOKING FOR BUFF BONES AND ZONE BEAT POP-U P CLASSES!

FRIDAY: 8:30 a.m.

9:45 a.m.

11:45 am 1:00 p.m.

Pilates Mat Thematic Yoga*

Facets of Fitness Pilates Lite Gentle Hatha Yoga Joint Efforts

CLASS DESCRIPTION PILATES:

YOGA:

OTHER:

Pilates Lite (Gentle): For those new to Pilates Mat or looking for a gentle mat.

Gentle Hatha Yoga (Gentle): A slower-paced class that focuses on breath, balance, and mobility.

Perfect for beginner to intermediate levels.

Bone Fit (Moderate): See Page 9 for class fees and description. ($)

Pilates Mat (Moderate): This class incorporates a system of exercises designed to increase flexibility and improve posture, balance and coordination, as well as strengthen the core.

Pilates Mat Plus (Moderate): This Pilates Mat class focuses on strength, endurance, precision and flow of movement. A variety of small equipment, modalities, and props may be used.

Buff Bones (Gentle): A medically endorsed full body workout for bone strengthening and balance, using Pilates, strength training, functional movement, and rehabilitive exercises.

Pilates Lite Plus (Gentle): A gentle mat.

A variety of small equipment, modalities, and props may be used.

Chair Yoga (Gentle): Designed for anyone who wants to improve strength, mobility, and Range of Motion. Postures are done either sitting in a chair or with the assistance of a chair.

Hatha Yoga (Moderate): This class incorporates physical postures, breathing practices and relaxation to harmonize body, mind and spirit. For all ages and fitness levels.

Yoga Muscle (Moderate): Hand weights and body weight are used to tone muscle and strengthen bones. Core and balance work are incorporated with the hand weights to create a stable foundation and strong spine & body.

Thematic Yoga (Moderate): This class is based on themes, from working with the chakras to hip openers, glandular system to back bends.

6–10 weeks are spent on each theme.

Facets of Fitness (Moderate): This class incorporates an aerobic workout with flexibility, balance training, strength and coordination exercises. This class is appropriate for older adults.

Flex and Back Care (Moderate): Utilizes resistance equipment for a complete strength training workout. A combination of dynamic and static stretching are used to help strengthen the lower back and increase flexibility.

Joint Efforts (Gentle): Designed for people with arthritis, the gentle exercises performed in this class increase joint flexibility, range of motion and maintain muscle strength. Participants must be able to get in and out of a chair independently. This class incorporates relaxation and health education.

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ADULT GUIDE

PILATES EQUIPMENT STUDIO PRIVATE AND SMALL GROUP TRAINING OUR PILATES STUDIO Pilates is appropriate for a wide range of members – from elite athletes, to those who are deconditioned or have joint issues.

Health Zone at Saint Francis offers a complete Pilates equipment program which includes:

RESERVE YOUR SPOT

• fi ve Allegro II reformers (one with a tower attachment); • o ne Cadillac/trapeze table; • o ne studio reformer; • o ne Core Align; • o ne ladder barrel;

Sign up Member at the Services Desk.

• t wo combo chairs; and • o ne foot corrector.

Full studio private sessions with an instructor are priced (per session) as follows: 3 PERSON SESSION

1 PERSON SESSION $70.00 Member

$85.00 Non-member

$95.00 Member ($31.67 each)

2 PERSON SESSION $85.00 Member

($42.50 each)

$105.00 Non-member

($52.50 each)

$125.00 Non-member

($41.67 each)

4-6 PERSON SESSION $25.00 Member

$40.00 Non-member

Ask your class instructor about package pricing for private Pilates sessions.

SCHEDULED GROUP SESSION PACKAGES:

RESERVATION POLICY

$88.00: 4 sessions (members only) $160.00: 8 sessions (members only)

Our Pilates staff strives to create a schedule that will accommodate as many members as possible. If you need to cancel your scheduled session, we ask that you do so before 5:00 p.m. on the day prior to your scheduled appointment time. If you are unable to cancel in advance, there will be a reservation fee equal to 50% of the session fee charged.

NEWCOMER PRIVATE PILATES PACKAGE: $140.00: available to new clients only and includes three sessions.

FREE PILATES REFORMER GROUP ORIENTATION Orientations can be scheduled weekly. Visit the Member Services Desk or contact a Pilates instructor to schedule.

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All Pilates packages are non-refundable and non-transferable.

SMALL GROUP CLASSES

CLASS DESCRIPTION

Pilates stretches, strengthens and aligns your body all at the same time. It complements other fitness activities and prepares your body to move through everyday activities.

Please see posted schedule or visit the Member Services Desk for the current group class schedule

Start classes: For those new to Pilates reformer.

Level 1: Uses all of the Pilates principles and the unique spring system of the Allegro Reformer. This level is for participants who need various modifications in body position and a slower pace.

Level 2: Reformer exercises are performed seated, standing, on all fours, supine or prone. This level is for more experienced participants who know when to make their own modifications and are capable of performing intermediate level exercises.

Level 3: This level is for participants who need little to no modifications and are capable of performing intermediate to advanced level exercises.

J ump Board and More: Incorporate cardio in your traditional Pilates Reformer workout with this fun plyometric inspired class.

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ADULT GUIDE

CYCLING STUDIO INDOOR CYCLING CLASS SCHEDULE MONDAY: 6:00 a.m.

8:00 a.m.

5:30 p.m.

TUESDAY: 9:00 a.m.

Noon WEDNESDAY: 6:00 a.m.

8:00 a.m.

5:30 p.m.

THURSDAY: 9:00 a.m.

Noon

CLASS DESCRIPTION

FRIDAY: 6:00 a.m.

8:00 a.m.

Indoor Cycling (Strong): This group cycling class provides a simulated ride on flat roads, rough hills or races against others. It’s an incredible cardiovascular workout that is available year-round. The benefits of cycling can be both physical and mental. Once you experience this invigorating workout, you’ll be hooked!

SATURDAY: 8:30 a.m.

SUNDAY: 2:00 p.m.

All indoor cycling classes are 45 minutes.

Benefits of Indoor Cycling Weight loss

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Better quality of sleep

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• Increased energy

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Improved bone density

• Increased confidence

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Improved cholesterol and triglyceride levels

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Stronger heart and lungs

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Decreased risk for heart disease

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Relief from stress and anxiety Improved ability to focus on goals

FITNESS TRAINERS MASTER PRIVATE TRAINERS WADE BIETZ – 918-812-0325 • National Council on Strength and Fitness • 25 years of experience • Works with the general population, seniors and those with health conditions.

• Available Monday through Friday, 5:00 a.m. – 8:00 p.m.

DENA GREEN – 918-633-2926 • ACE certified personal trainer • 30+ years of experience • Works with seniors and general population • Available Monday, Tuesday, Wednesday and Friday (hours vary) PEGGY HARTON – 918-906-2575 • Bachelor of Science in Health Promotion • 15+ years of experience • Works with the general population, seniors and those with mobility and joint ailments • Available Monday through Saturday (hours vary) ANNE TRINCA PHILPOTT – 918-260-2633 • Cooper Institute certified personal trainer • Red Cross water safety instructor • 20+ years of experience • Works with the general population and seniors • Available Monday through Friday (hours vary) TOLISE SEXTON – 918-706-3056 • Bachelor of Science in exercise and sports science • 20+ years of experience including cardiac and pulmonary rehab, physical therapy and personal training.

• Works with the general population, seniors and those with health conditions • Available Monday through Friday, 5:00 a.m. – 5:00 p.m.

RODNEY WILEY – 817-300-6899 • Bachelor of Science in sports medicine, Oklahoma State University • National Council on Strength and Fitness • 15+ years of experience • Works with the general population, teens and young adult athletes • Available Monday, Wednesday and Thursday, 10:00 a.m. – 8:00 p.m. and Tuesday, 4:00 – 8:00 p.m.

PILATES TRAINERS JANICE BAMFORD – 607-425-5029 • Physical Mind Institute Mat and Equipment certified • BASI Pilates Pro Bridge training • Core Align Certified • BUFF BONES© Instructor Training LAUREN BARKER – 918-407-6097 • NASM certified personal trainer, and stretching and flexibility coach.

• Barre Above Pilates emphasis certified • Contemporary Pilates certified • Master’s level Classical Pilates certified • Pilates Method Alliance mat certified ANETTE MCDOUGAL – 918-770-5179 • Polestar Pilates Full Studio Certificate • PhysicalMind Pilates Mat certified • OOV training • Konnector Training SYLVIA BRENNAN – 918-652-1511 • The Pilates Center Intermediate Training Program

NUTRITION COUNSELING SLOAN D. TAYLOR, MS, RD, CSSD, LD – 918-406-0121 sloan@nutritionbytheminute.com • Sports Dietitian • Registered Dietitian Nutritionist (RDN) Health Zone at Saint Francis offers personalized one-on-one nutrition counseling with a licensed clinical sports dietitian, Sloan Taylor. As the state’s very first board-certified sports dietitian, she is amply qualified to help others learn how to improve their eating habits. Please contact Sloan for pricing or additional information.

FOR MORE INFORMATION, CONTACT: PRIVATE TRAINING COORDINATOR Bryan Dowler 918-494-8253 Non-member pricing available, please speak with your instructor.

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ADULT GUIDE

LAP POOL AQUA JOGGER MONDAY – FRIDAY: 8:45 a.m.

Aqua Jogger

Aqua Jogger (Moderate): Buoyancy belts enable class participants to enjoy suspended exercises that allow you to work at higher intensities without impact. Working in a suspended environment creates a challenging workout. Appropriate for any fitness level.

LAP SWIMMING • Lap Pool length: - 25 yards / 75 feet,

1 lap = 150 feet., 35.2 laps = 1 mile • When the pool is busy, swim lanes

will be shared.

• Circle swimming will accommodate

more swimmers in the pool.

• Swim in counter-clockwise direction.

• Select a lane compatible with your

preferred swimming speed.

• If you are joining a lane that already

has people in it, please communicate clearly to all swimmers that you are joining the lane for circle swimming.

• If you need to pass another swimmer,

pass to the left-hand side.

• If you need to stop, stand in the corner

of the lane.

PRIVATE SWIM LESSONS AND AQUATIC PERSONAL TRAINING Health Zone at Saint Francis offers private and semi-private lessons for clients of all ages who are learning to swim or who want to improve their technique.

Aquatic Personal Training: An aquatic trainer will work with you to develop a water workout specific to your needs.

For a list of trainers, please contact Janet Crockett at 918-494-8289 or email jxcrockett@saintfrancis.com.

For more information on our group Learn2Swim program for children ages six months and up, please see Kids Learn2Swim information listed on page 19.

PRIVATE SWIM LESSONS/AQUATIC PERSONAL TRAINING: 1/2 Hour Session 1 Hour Session

$35 Member, $50 Non-member $60 Member, $75 Non-member

DUO SWIM LESSONS/AQUATIC PERSONAL TRAINING: 1/2 Hour Session 1 Hour Session

$50 Member $75 Member

ADULT LEARN TO SWIM GROUP SWIM LESSONS BEGINNER – INTERMEDIATE WEDNESDAYS 6:45 – 7:30 PM

KIDS LEARN2SWIM group les sons info rmation on page 18

WINTER/SPRING SESSIONS 6 WEEKS / 1 CLASS PER WEEK S1 January 10 – February 14 S2 February 21 – April 3 (no classes Spring Break week) S3 April 10 – May 16 Rate: Member – $75, Nonmember – $90 INTERMEDIATE – ADVANCED MONDAYS 6:45 – 7:30 PM WINTER SESSION 6 WEEKS / 1 CLASS PER WEEK February 19 – April 1 (no classes Spring Break week) Rate: Member – $75, Nonmember – $90

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AQUA STAND UP WEDNESDAY:

FRIDAY:

SATURDAY:

4:30 p.m.

Aqua Stand Up

10:30 a.m.

Aqua Stand Up Yoga

10:30 am Aqua Stand Up

$ Fee for service program, registration required

Aqua Stand Up Rates: Walk-in session: $15 Member $25 Non-member

Packages (members only): 4 sessions for $50 8 sessions for $80

Aqua Stand Up Sessions are included in all our small group training packages.

PADDLE YOUR WAY THROUGH A FULL-BODY WORKOUT! Aqua Stand Up: A small group aquatic program choreographed to music and inspired by stand up paddle boarding. A workout accessible to all ages. Principles such as HIIT, Pilates, Yoga and muscular conditioning are used. Sign up at the Member Services Desk or on the Health Zone mobile app. Space is limited.

The Paddle boards are tethered for safety. Participants should be comfortable in water over their heads.

Aqua Stand Up Yoga: A small group training program inspired

by Yoga postures, stretching and relaxation on the water. Perfect workout to connect mind and body.

Aqua Stand Up Orientation: Never tried Aqua Stand Up before?

Contact Janet Crockett to set up a free session. 918-494-8289

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ADULT GUIDE

GROUP EXERCISE POOL CLASS SCHEDULE MONDAY:

WEDNESDAY:

8:00 a.m. Aqua Motion Plus 9:15 a.m. Aqua Motion 10:30 a.m. – 2:00 p.m. Physical Therapy 3:30 p.m. Aqua Motion 4:40 p.m. Learn2Swim $ 5:45 p.m. Aqua Strength 6:45 p.m. Adult Learn2Swim $

8:00 a.m.

9:15 a.m.

3:30 p.m.

5:45 p.m.

6:45 p.m.

TUESDAY: 9:15 a.m. Aqua Motion 10:30 a.m. Joint Efforts Aquatics 1:00 p.m. Basic Aquatics 4:45 p.m. Aqua Kick Flow 5:40 – 7:00 p.m. Learn2Swim $

FRIDAY: Aqua Motion Plus Aqua Motion Aqua Motion Aqua Body Crush Adult Learn2Swim $

THURSDAY: 9:15 a.m.

10:30 a.m.

1:00 p.m.

4:45 p.m.

8:00 a.m. Aqua Motion Plus 9:15 a.m. Aqua Motion 10:30 a.m. – 2:00 p.m. Physical Therapy 3:30 p.m. Aqua Motion 5:30 – 7:30 p.m. Family Swim SATURDAY:

Aqua Motion Joint Efforts Aquatics Basic Aquatics Aqua Boot Camp

8:45 a.m. Aqua Motion 9:45 a.m. Aqua Zone-ba 1:00 to 4:00 p.m. Family Swim SUNDAY: 1:00 – 4:00 p.m. Family Swim

CLASS DESCRIPTION (These classes are moderate unless stated specifically) Aqua Body Crush: This class uses alternating segments of upper body and lower body strength and endurance, working all the major muscle groups for a total body workout.

Aqua Boot Camp: This class utilizes intervals of higher intensity exercises with cardiovascular endurance segments.

Aqua Kick Flow: This class combines kickboxing and Yoga, improving flexibility and cardiovascular fitness through kicking, punching and yoga poses.

Aqua Motion: This class targets cardio fitness, strength, endurance and flexibility in a stressfree, low-impact environment. This class is appropriate for older adults.

Aqua Motion Plus: A variety of equipment and/or Yoga & Pilates based exercises are incorporated in this total body conditioning class.

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Aqua Strength: This class utilizes alternating segments of strength training and cardio endurance. The resistance of the water provides a toning effect with or without using equipment.

Aqua Zone-ba: A water workout combining dance and fitness movements with Latin music flair.

Basic Aquatics (Gentle): Enjoy gentle, non-jarring sessions performed in the comfort of warm water. Participants must be able to enter and exit pool independently.

Family Swim: Information on our Water Watchers family swim program is available on page 13.

Joint Efforts Aquatics (Gentle): This class meets the needs of people living with arthritis by helping to reduce pain and stiffness and increase joint mobility, strength and endurance. Participants must be able to enter and exit pool independently.

Learn2Swim: Group swim lessons for children ages 6 months and up and adults. ($) Group Exercise Pool •

Warm water is maintained at around 87

to 89 degrees.

Pool is available for free swim any time there is not a class posted.

• Aquatic orientations are available.

Please visit the Member Services Desk for appointment times.

•

 Appropriate for oncology patients with

physician approval.

$ Fee for service program, registration required

OPEN POOL AND FAMILY SWIM FAMILY SWIM AT HEALTH ZONE Family swim is available in the Health Zone group exercise pool to members and their immediate family members* during designated times: • Fridays: 5:30 – 7:30 p.m.

• Saturdays: 1:00 – 4:00 p.m.

• Sundays: 1:00 – 4:00 p.m.

OPEN GROUP EXERCISE POOL TIMES MONDAY

THURSDAY

5:00 – 8:00 a.m.

2:00 – 3:30 p.m.

6:35 – 9:00 p.m.

5:00 – 9:15 a.m.

11:20 a.m. – 1:00 p.m.

2:00 – 4:45 p.m.

5:35 – 9:00 p.m.

Family changing rooms are located in the lap pool area for your convenience.

TUESDAY

* Immediate family members include members and their children living at home.

Any other family members attending Family Swim will need to pay a daily guest fee.

5:00 – 9:15 a.m.

11:20 a.m. - 1:00 p.m.

2:00 – 4:45 p.m.

7:00 – 9:00 p.m.

FRIDAY

WEDNESDAY

SATURDAY

5:00 – 8:00 a.m.

10:05 a.m. – 3:30 p.m.

4:20 – 5:45 p.m.

7:30 – 9:00 p.m.

7:00 – 8:45 a.m.

10:50 a.m. – 1:00 p.m.

4:00 – 7:00 p.m.

WATER WATCHERS REQUIRED Each family group must designate a Water Watcher over the age of 18 to be responsible for children using the pool. There is no lifeguard on duty.

Water Watcher Guidelines: • Each Water Watcher may be responsible for no more than three children under the age of 12.

• Water Watchers must remain in the pool area at all times and agree to be active watchers.

5:00 – 8:00 a.m.

2:00 - 3:30 p.m.

4:20 – 5:30 p.m.

SUNDAY 10:00 a.m. – 1:00 p.m.

4:00 – 6:00 p.m.

• Cell phone usage is not allowed in order to enable Water Watchers to keep a vigilant watch on pool activities.

• Water Watchers ensure all swimmers return equipment to the proper storage area.

The pools are shared spaces available to all membe rs, guests, an d staff to u se for multiple p urposes. P lease be courteous to others s haring the pools d uring open times.

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ADULT GUIDE

ADDITIONAL SERVICES WELLNESS PROGRAMMING

SPA SERVICES TO SCHEDULE AN APPOINTMENT FOR A MASSAGE, CONTACT OUR MEMBER SERVICES DESK AT 918-494-1671.

See our service menu on our website for packages, add-on and more.

Get help quitting.

SAINT FRANCIS HEALTH SYSTEM TOBACCO CESSATION PROGRAM AT HEALTH ZONE

60-MINUTE MASSAGE (most types) $70.00 Member $85.00 Non-member 30-MINUTE MASSAGE (most types) $50.00 Member $60.00 Non-member TYPES OF MASSAGE •

Swedish

• Six-week tobacco cessation program

•

Deep tissue

• Led by a trained tobacco cessation facilitator

•

Sports massage

• Group support, motivational tools, stress, exercise and

•

Specialized medical and athletic massage

•

Prenatal/postnatal

•

Chair massage

One session weekly, Thursday evening

weight management Classes – Health Zone Classroom • January 18 – February 22 • February 29 – April 4 • April 11 – May 9

• May 16 – June 20

See our website or the member services desk for our full menu

A registration fee of $25 will be returned upon completion of the program. Classes are open to the public. For more information or to enroll, please contact Jennifer Daley at jldaley@saintfrancis.com or 918-494-8263.

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FACIAL AND SKINCARE SERVICES

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Custom Facial

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Oxygen Facial

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Firming Peptide Facial

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Hydrodermabrasion

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SWiCH Treatment

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Microcurrent Rezenerate Nano Infusion

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Showerless Body Treatments

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Waxing

MEMBER SERVICES start at $75.00 GUEST SERVICES

start at $85.00

Spa packages do not expire.

All spa packages are non-refundable and non-transferable.

FREE TO ALL MEMBERS

PICKLEBALL Health Zone Pickleball Court

MONDAY, WEDNESDAY AND FRIDAY 8:00 a.m. to noon (open play) WEDNESDAY 2:00 to 4:00 p.m. (advanced play) TUESDAY AND THURSDAY 8:00 a.m. to noon (advanced play) THURSDAY 2:00 to 4:00 p.m. (open play) SATURDAY 4:00 to 6:00 p.m. (open play)

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KIDS GUIDE

KIDS UPCOMING EVENTS EASTER EGG HUNT SATURDAY, MARCH 9 COME AND GO FROM 9:30 A.M. TO 11:30 A.M. Inflatable, snacks, games and egg hunting!

Enroll at the Member Services Desk Free for children active on the family membership plan $10.00 per guest child Accompanying adults are free

SPRING KIDS CAMPS

SPRING BREAK CAMP

Activities include swimming, sports, games and crafts.

MONDAY, MARCH 18 – FRIDAY, MARCH 22

Campers will need to bring a lunch. Afternoon snack is included.

$200 for children active on the family membership plan

All Spring Camps are 9:00 a.m. to 4:30 p.m.

Early Drop off in Classroom at 7:30 a.m.

After Care provided by the Kids Zone Activity Center (2 hour daily maximum) There may be an additional cost depending on your membership status

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$275 per guest child Camper must be active on the family membership plan at the time of registration to receive the member price.

KIDS ZONE ACTIVITY CENTER The Kids Zone Activity Center is designed for free play. We have creative centers for imaginative play, as well as educational games and art projects. There are fun activities for the older kids, too. When the weather is nice, we open the doors to the courtyard for outside play.

PARENTS’ NIGHT OUT 5:30 – 9:00 P.M. • $10.00 PER CHILD WITH THE FAMILY MEMBERSHIP PACKAGE • $20.00 PER NON-MEMBER CHILD

Parents, don’t worry about your workout being interrupted – our staff is here to take care of your child. Just bring supplies like diapers and snacks and leave the childcare to us.

There is a daily two-hour maximum time limit.

KIDS ZONE HOURS MONDAY – SATURDAY 8:00 a.m. – 1:30 p.m.

EVENING HOURS MONDAY – THURSDAY 4:00 – 7:30 p.m.

SUNDAY Closed The Kids Zone Activity Center is a place where kids can have fun.

It’s available to kids ages six weeks to 12 years, with activities appropriate for all age levels.

Kids Zone Supervisor Addi Hastings – 918.494.8214 abhastings@saintfrancis.com

Join us for a night of fun, crafts and games. A meal and snack are included; by reservation only. Enrollment closes the Wednesday before the event.

• DISNEY Friday, January 19

• SUPERHERO NIGHT Friday, April 19

• LOVE AND DINOSAURS Friday, February 16

• SCHOOL’S OUT! Friday, May 17

• ALL ABOUT SPORTS

Friday, March 15

For more information, please contact Addi Hastings at abhastings@saintfrancis.com.

KIDS COOKING CLASSES AGES 5-12, CLASS STARTS AT 5:30 P.M. • MEMBER: $10.00 PER CHILD • NON-MEMBER: $20.00 PER CHILD Your young chef is invited to our kitchen to learn how to make some easy and fun recipes.

Fee is due at time of signup. Refunds for non-attendance are not granted due to limited number of spots available.

HEALTH ZONE DEMONSTRATION KITCHEN: • CHOP, CHOP IN THE POT

Thursday, January 11

• BON APPETIT – ITALIAN MENU

Thursday, February 8

• BAKING IN A BAG

Thursday, April 11 • CUPCAKE WARS

Thursday, May 9

• KID MADE, MOTHER APPROVED Thursday, March 14

For more information or to enroll, please call Jennifer Daley at 918-494-8263 or email jldaley@saintfrancis.com.

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KIDS LEARN2SWIM PRIVATE LESSONS:

GROUP SWIM LESSONS

PRIVATE AND SEMI-PRIVATE

WINTER/SPRING SESSIONS:

LESSONS FOR CHILDREN

6 WEEK SESSIONS/1 LESSONS PER WEEK

STARTING RATE • Membership: $35.00 / 30 Minutes

Session 1: January 8 – February 13

• Non-member: $50.00 / 30 Minutes

Session 2: February 19 – April 2 (no classes Spring Break week) Session 3: April 8 – May 16 PRESCHOOL AND SCHOOL AGE

CLASS DESCRIPTION Parent/Child

Parent or guardian works with their child to learn basic water skills and comfort in the water. For ages 6 months up to 4 years old new to swim lessons.

Preschool – ages 3 up to 5 years Water Frog: For young children new to swim lessons or a graduate of parent/child. Must be able to follow direction and be independent in a group setting.

Water Dolphin: Able to perform basic water skills with assistance. Is comfortable gettinng face wet.

Water Shark: Able to perform some basic water skills independently. Able to swim 3 body lengths unassisted.

School Age – age 5 to 14 years Level 1: For older children new to swim lessons or a graduate of water frog/water dolphin.

Level 2: Able to perform some basic water skills independently. Able to fully submerge. May be able to swim 3 body lengths unassisted.

Level 3: Able to perform the front crawl and the back crawl with face/head in the water for 5 body lengths. Must be able to demonstrated all skills in lower levels.

Level 4: Able to perform the front crawl with minimal head lift on the rotary breathing. Able to demonstrate all skills in lower levels.

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• 4:40 – 5:25 p.m. Monday • 5:40 – 6:25 p.m. Tuesday • 5:40 – 6:25 p.m. Thursday (Session 3 only) PARENT/CHILD GROUP LESSONS • 6:30 – 7:15 p.m. Tuesday • 6:30 – 7:15 p.m. Thursday (Session 3 only) SESSION RATE • Family membership: $75.00 per session • Non-member: $90.00 per session *Payment due upon enrollment. No make-ups or refunds for missed lessons.

For more information, please contact Janet Crockett at 918-494-8289 or jxcrockett@saintfrancis.com

FROM THE DIRECTOR Graydon H. Yohe

Director, Health Zone at Saint Francis

TIPS AND TRICKS FOR THE NEW YEAR I hope everyone had a safe and happy holiday season!

As we enter a new year, I know everyone is thinking about health resolutions and how to stick to their plan, so I thought I would share a few tricks and tips.

First, I encourage everyone to meet with one of our Health Zone staff members for a full fitness assessment. We’ll be able to see where you stand as far as blood pressure, body mass index, cholesterol, endurance, flexibility and many of the other numbers that are so vital to our health and longevity. Then, we will be happy to help you come up with a plan to get those numbers going in the right direction.

Second, I encourage everyone to have a fitness pal. I’ve been with Health Zone for 30 years now, and I can honestly say that the people who stick with their fitness routine are the ones who have a buddy—someone to hold them accountable and who will encourage them to keep going. If you don’t have a buddy, there’s no place quite like one of our group fitness classes as a place to meet people who have the same goals you do.

Third, please start with small, measurable goals. I want you to see yourself making progress, not beat yourself up when you don’t achieve huge goals quickly.

If you’re not currently drinking much water, that’s a great place to start. Make a goal of drinking two liters of water a day, and you’ll have fun with all of the very cool water bottles to help you measure your progress. If you’re currently inconsistent in your exercise routine, pick a convenient time two or three times a week to join us at Health Zone.

These small goals will get you where you want to be much faster than making a resolution to lose 50 pounds but becoming frustrated and quitting before the benefit happens.

Finally, I hope you’ll get the year started right by joining us at the Health Zone Expo from 9 a.m. to 1 p.m. Saturday, January 13. You’ll be able to take a cholesterol test, have a skin cancer screening from one of Tulsa’s best dermatologists and hear from a dietitian. You’ll even be able to get fitted for a new pair of athletic shoes!

Our open houses are a great time to get invigorated and ready to reach your fitness goals for the year.

I wish everyone a healthy 2024, and I look forward to seeing you at Health Zone.

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5353 East 68th Street South Tulsa, Oklahoma 74136

HOURS

918-494-1671 saintfrancis.com/healthzone

Facility

Holidays

Kids Zone

Monday – Thursday 5:00 a.m. – 9:00 p.m.

NEW YEAR’S EVE

Monday – Saturday 8:00 a.m. – 1:30 p.m.

Friday 5:00 a.m. – 8:00 p.m.

Sunday, December 31 8:00 a.m. to 2:00 p.m.

Special Holiday Hours NEW YEAR’S DAY

Saturday 7:00 a.m. – 7:00 p.m.

Monday, January 1 Closed

Sunday 10:00 a.m. – 6:00 p.m.

EASTER Sunday, March 31 Closed MEMORIAL DAY Monday, May 27 Closed

EVENING Monday – Thursday 4:00 – 7:30 p.m.

Sunday Closed

Water Watchers Family Swim Friday 5:30 – 7:30 p.m.

Saturday 1:00 – 4:00 p.m.

Sunday 1:00 – 4:00 p.m.

Access your account through the mobile app. Quick and easy!

View class schedules, check in with your barcode, update your account and much more.

Online member services is available though our website.

Search for CSI Spectrum in your app store. Access code: healthzone SAINTFRANCIS.COM/HEALTHZONE