DSF Winter Registration 2019-2020

NOVEMBER 1

WINTER 2019-2020

ONLINE REGISTRATION BEGINS

Membership Account Access and Registration System

$1 popcorn & ice cream at the deli after the m ovie.

Open unti l 8pm.

To access your membership account and the registration system: • Provide your email address by stopping by or calling the membership desk at 952.496.6872. User credentials will be sent to your email address provided.

• Copy and paste the credentials into the "Username" and "Password" fields on the "Member Login" page. Once logged into your account, you may change your username and password to something you can more easily remember.

By creating your online membership account, you now have access to: • Program registration • DSF account summary • Attendance reports • Billing information

• Online membership payments • Online reservations for courts, HydroMassage, and other DSF services

February 21

NOTICE: We're moving to Electronic Billing!

Update your email on your Online Account or at the Membership Desk.

FREE TO MEMBERS Inquire at the front desk

e-CLUB SIGN-UP

Sign up today for exclusive offers, event information, recipes, and more!

Visit dakotahsport.com to sign up now!

Questions? Stop by the Membership Desk.

STEP-BY-STEP

NUTRITION AND FITNESS PROGRAM MACRO COUNTING. TDEE. STRENGTH TRAINING. HIIT/CIRCUIT TRAINING. LISS. NEAT. Do you know what each of these are and how they play into your overall health in addition to weight maintenance or weight loss?

JOIN US FOR A CLASS THAT WILL WALK YOU— STEP BY STEP—THROUGH SETTING UP YOUR OWN NUTRITION AND FITNESS PROGRAM.

JANUARY 14-MARCH 19

MORE N MATIO O F IN R NESS & S IT F IN SE Y CLAS SAFET TION! SEC

(REGISTRATION CLOSES JANUARY 1)

TUESDAYS & THURSDAYS, 6:30-7:30PM AGES: 16+ INSTRUCTOR(S): DSF STAFF FEE: $160/20 SESSIONS *NOTE: IF YOU HAVE SPECIAL NUTRITIONAL NEEDS, PLEASE CONSULT YOUR PHYSICIAN.

PERSONAL TRAINING VISIT THE FITNESS DESK FOR MORE INFORMATION OR TO SCHEDULE AN APPOINTMENT.

Many people have difficulty achieving their fitness goals. Whether it’s shedding those last five pounds or fine-tuning for a marathon, Personal Training’s purpose is simple—to teach you how to reach your goals.

Personal training is one-on-one time with a fitness professional.

He or she will provide customized expertise and guidance to teach you how to make your workout efficient and productive through equipment use, proper technique, and a variety of exercises.

Personal trainers are ready to help you build a better fitness foundation and accelerate your results! They all have specific skills to help you make the most out of your workouts and take on any fitness challenge.

STEPH GUENIN Level 3

BETH CARR Level 2

CHRIS ROLLINS Level 2

CHAD SUMPTION Level 2

JANESSA ULLOM Level 1

CAITE VOSEJPKA Level 1

ZACH WAY Aquatics

CAROLYN RATHBUN Fitness Manager

ALEX BACH Apprentice

All personal trainers have a four-year degree and/or a national certification. They attend continuing education workshops to further their knowledge and keep up-to-date with current industry trends.

The trainers are skilled in various areas, including injury aftercare, sport-specific training, and working with various populations.

MEET OUR STAFF!

SWIM DAKOTAH! Welcome to the Swim Dakotah! program. Our swim program is intended to build confidence and safety in the water. Each level builds upon the natural progression of swimming which helps the participant develop efficient, technically based skills while having fun in the water. These skills can be used for either recreational swimming or lifelong fitness.

Swim Dakotah! instructors have been trained both in and out of the pool, and continue to improve on their skills to keep our swim program consistent.

Smaller class sizes allow more one-on-one instructor time, as well as more time to practice skill development.

Registration deadline for all classes: One week prior to start date

Free lesson assessments are available.

Please call 952.496.6891 for more information.

Level 1: Bubbles

Level 2: Floats

Level 3: Kicking

Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Nonmember

Ages 3-12 • 30-minute class Ratio 3:1 $60/Member • $90/Nonmember

Ages 3-12 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember

A good starting point to become comfortable and safe in the water. Your child will learn water adaptation, work toward putting their face in the water, and build up to assisted floats.

Learn to float, streamline, and move in the water with the assistance of equipment.

Building up to swimming independently, kids will transition from a front float to a back float to be able to breathe.

The primary focus in this level is kicking.

Your child will learn the flutter, dolphin, and breaststroke kicks to lead up to treading water.

Skills Taught: Water adaptation, submerge face with no goggles, submerge face with goggles, breathing control, and assisted front and back float.

Skills Taught: Front float unassisted, back float unassisted, scoops on front unassisted, controlled flip, introduce flutter kick, and retrieve ring.

Skills to be Tested: 10 bobs with nose Skills to be Tested: Front float unassisted bubbles, face in water five seconds (no 15 seconds, back float unassisted 20 goggles), assisted front float 20 seconds, seconds, controlled front and back and assisted back float 20 seconds. flip three times, and scoops face in 10 feet unassisted.

January 14–March 3 (Tuesdays) January 14–March 3 Opt. 1: 10–10:30am (Tuesdays) Opt. 2: 4–4:30pm Opt. 1: 10–10:30am Opt. 3: 5–5:30pm Opt. 2: 4:30–5pm Opt. 3: 5–5:30pm January 16–March 5 Opt. 4: 5:30–6pm (Thursdays) Opt. 4: 4–4:30pm January 16–March 5 Opt. 5: 5–5:30pm (Thursdays) Opt. 5: 4:30–5pm January 17–March 6 Opt. 6: 5–5:30pm (Fridays) Opt. 6: 11–11:30am January 17–March 6 (Fridays) January 18–March 7 Opt. 7: 11–11:30am (Saturdays) Opt. 7: 10–10:30am January 18–March 7 Opt. 8: 11–11:30am (Saturdays) Opt. 9: 11:30am–Noon Opt. 8: 10–10:30am Opt. 9: 10:30–11am

Skills Taught: Streamline flutter kick, flip breath, sculling on front, dolphin kick, and elementary backstroke kick.

Skills to be Tested: Elementary backstroke kick 20 feet, dolphin kick 20 feet, and flutter kick on front and back with streamline 20 feet each.

January 14–March 3 (Tuesdays) Opt. 1: 11:30am–Noon Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 5–5:30pm Opt. 5: 6–6:30pm January 16–March 5 (Thursdays) Opt. 6: 4–4:30pm Opt. 7: 5–5:30pm Opt. 8: 5:30–6pm January 17–March 6 (Fridays) Opt. 9: 11:30am–Noon January 18–March 7 (Saturdays) Opt. 10: 10:30–11am Opt. 11: 11–11:30am Opt. 12: Noon–12:30pm

SWIM DAKOTAH! Level 4: Arms

Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember Learn freestyle, backstroke, and elementary backstroke.

Skills Taught: Backstroke arms with kick, elementary backstroke, butterfly underwater stroke, sculling front and back, introduce side breath, freestyle with kick, and flip breaths.

Skills to be Tested: Freestyle with three flip breaths 20 feet, backstroke 20 feet, elementary backstroke 20 feet, and sculling front and back 20 feet each.

January 14–March 3 (Tuesdays) Opt. 1: 11:30am–Noon Opt. 2: 4:30–5pm Opt. 3: 6–6:30pm January 16–March 5 (Thursdays) Opt. 4: 4:30–5pm Opt. 5: 5:30–6pm Opt. 6: 6–6:30pm January 17–March 6 (Fridays) Opt. 7: 11:30am–Noon January 18–March 7 (Saturdays) Opt. 8: 10–10:30am Opt. 9: 10:30–11am Opt. 10: Noon–12:30pm

Level 5: Freestyle & Backstroke

Level 6: Butterfly & Breaststroke

Ages 3-17 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember

Ages 6-17 • 30-minute class Ratio 4:1 $60/Member • $90/Nonmember

Your child will master freestyle and backstroke with proper breathing, rotation, and technique. Work continues with specialty strokes, such as butterfly and breaststroke.

Your child will master butterfly and breaststroke while building endurance.

Skills Taught: Freestyle with side breath, backstroke with rotation, elementary backstroke, streamline breaststroke kick, and sitting dive.

Skills to be Tested: Freestyle, four side breaths 25 yards, elementary backstroke 25 yards, backstroke with proper shoulder rotation 25 yards, and breaststroke kick with streamline 15 yards.

January 14–March 3 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 4:30–5pm Opt. 4: 6:30–7pm January 16–March 5 (Thursdays) Opt. 5: 4:30–5pm Opt. 6: 5:30–6pm Opt. 7: 6–6:30pm January 17–March 6 (Fridays) Opt. 8: Noon–12:30pm

Skills Taught: Butterfly correct timing, breaststroke correct timing, treading water, knee dives, and somersaults.

Skills to be Tested: Treading water for one minute, butterfly with correct timing for 15 yards, and breaststroke with correct timing for 15 yards.

January 14–March 3 (Tuesdays) Opt. 1: Noon–12:30pm Opt. 2: 4–4:30pm Opt. 3: 5:30–6pm Opt. 4: 6:30–7pm January 16–March 5 (Thursdays) Opt. 5: 4–4:30pm Opt. 6: 5:30–6pm Opt. 7: 6:30–7pm January 17–March 6 (Fridays) Opt. 8: Noon–12:30pm January 18–March 7 (Saturdays) Opt. 9: 11–11:30am Opt. 10: 11:30am–Noon

January 18–March 7 (Saturdays) Opt. 9: 10–10:30am Opt. 10: 10:30–11am Opt. 11: Noon–12:30pm

PRIVATE SWIMMING LESSONS Available upon request. Lessons are scheduled based on participant and instructor availability.

All 30-minute lessons are private or semi-private.

Member Rates: Student

1 2 3

1 Lesson

$30 $40 $50

5 Lessons 10 Lessons

$135 $180 $225

$255 $340 $425

NonMember Rates: Student

1 2 3

1 Lesson

$45 $60 $75

5 Lessons 10 Lessons

$200 $380 $270 $510 $335 $630

Call 952.496.6891 for more information or to schedule lessons.

SWIM DAKOTAH!

12X

THE RESISTANCE! WATER MAXIMIZES YOUR WORKOUT.

Level 7: Stroke Refinement & Turns Ages 6-17 • 45-minute class Ratio 4:1 $60/Member • $90/Nonmember

Level 7 is about stroke refinement and the mastery of proper turns and dives.

Skills Taught: Flip turns and stroke transitions, butterfly proper breathing, breaststroke proper timing, standing dives, and freestyle and backstroke refinement.

Skills to be Tested: Flip turns and stroke transitions, standing dives, butterfly and breaststroke for 25 yards, and freestyle and backstroke for 100 yards each.

January 14–March 3 (Tuesdays) Opt. 1: 12:30–1:15pm Opt. 2: 5:30–6:15pm January 16–March 5 (Thursdays) Opt. 3: 4:15–5pm Opt. 4: 6–6:45pm January 17–March 6 (Fridays) Opt. 5: 12:30–1:15pm January 18–March 7 (Saturdays) Opt. 6: 11:30am–12:15pm

Level 8: Endurance

Level 9: Jr. Swim Team

Ages 6-17 • 60-minute class Ratio 6:1 $70/Member • $100/Nonmember

Ages 6-17 • 60-minute class Ratio 6:1 $70/Member • $100/Nonmember

By this level, your child will have all the tools to be safe in the water or the beginnings of a competitive swimming career.

Skills Taught: Endurance and stroke drills, correct standing dive, 200-yard IM with turns, and swim nonstop for 30 minutes with flip turns.

Skills Taught: 100-yard IM with correct turns, 200-yard freestyle with flip turns, 100- Skills to be Tested: 200-yard IM yard backstroke with turns, treading water, with proper turns, standing dive, and and technical work with speed for freestyle, 30-minute swim with turns nonstop. backstroke, butterfly, and breaststroke.

January 14–March 3 Skills to be Tested: 100-yard IM with (Tuesdays) correct transitions, 200-yard freestyle with Opt. 1: 6:30–7:30pm flip turns, 100-yard backstroke with turns, January 16–March 5 and treading water for three minutes.

(Thursdays) January 14–March 3 Opt. 2: 6:30–7:30pm (Tuesdays) January 18–March 7 Opt. 1: 6:30–7:30pm (Saturdays) January 16–March 5 Opt. 3: 11:30am–12:30pm (Thursdays) Opt. 2: 6:30–7:30pm January 18–March 7 (Saturdays) Opt. 3: 11:30am–12:30pm

SWIM DAKOTAH! Level 10: Swim Team

Adult

Ages 18+ • 30-minute class Ratio 2:1 $80/Member • $110/Nonmember

Ages 3+ • 30-minute class Ratio 2:1 $80/Member • $110/Nonmember

For kids who have passed Level 9 or can pass Level 9 requirements. Work on endurance and technical refinement of all strokes.

Adult swim instruction.

Swim instruction for children and adults with special needs.

Ages 8-17 • 60-minute class Ratio 8:1 $110/Member • $160/Nonmember

Skills to be Tested: Continue to build endurance while focusing on correct technique of all strokes.

Meets all three days.

January 18–March 7 Tuesdays: 6:30–7:30pm Thursdays: 6:30–7:30pm Saturdays: Noon–1pm

Parent-Tot

Ages 6-36 months • 30-minute class Ratio 6:1 $60/Member • $90/Nonmember Swim instruction with parent and child.

Skills Taught: Become familiar with the water while learning beginner swimming skills and water safety. We will work with you at your pace to guide you to swimming independence.

January 14–March 3 (Tuesdays) Opt. 1: 12:30–1pm Opt. 2: 7–7:30pm

January 14–March 3 (Tuesdays) Opt. 1: 5–5:30pm January 16–March 5 (Thursdays) Opt. 2: 5–5:30pm January 17–March 6 (Fridays) Opt. 3: 10:30–11am January 18–March 7 (Saturdays) Opt. 4: 11–11:30am

Skills Taught: Work on water safety, following the Swim Dakotah! levels and skills.

January 14–March 3 (Tuesdays) Opt. 1: 7–7:30pm January 16–March 5 (Thursdays) Opt. 2: 7–7:30pm

January 16–March 5 (Thursdays) Opt. 3: 7–7:30pm

January 18–March 7 (Saturdays) Opt. 3: 12:30–1pm

January 17–March 6 (Fridays) Opt. 4: 12:30–1pm January 18–March 7 (Saturdays) Opt. 5: 12:30–1pm

Skills Taught: Water adaptation, submerge face without goggles, blow bubbles, assisted front and back floats, humpty dumpty from side, zooms under water, and scoops and kicks with noodle.

Necessary to Advance: Age: 18 months; child must be 3 years old to begin Level 1.

Special Needs

Lifeguard Certification Class

January 31-february 1 & February 7-8 Fri. 5-10pm | Sat. 10am-8pm

(Must attend all sessions) $200 member $225 nonmember

Includes textbook and pool time | Minimum age: 15

Call 952.496.6891 for more information

dakotahsport.com

SKATING LESSONS Learn To Skate Skate Dakotah!’s pro instructors tailor group lessons to the individual skater’s needs. After an on-ice assessment during initial lessons, the skater is placed in the most appropriate class available.

Here, the instructor teaches elements of skating appropriate for the class skill level.

Skaters earn badges as they complete each set of skills. Each class level requires completion of several badges, so classes must be taken more than once.

Skills taught in each class build on skills learned previously. The curriculum is designed to allow the skater to achieve one badge at each session skated. Our goal is for skaters have fun while learning to skate in a safe and pleasant environment.

Free skate rental is included in the fee for all lessons. Skaters are encouraged to wear a helmet during lessons. (Helmets are not provided by Dakotah! Sport and Fitness.) Please dress your child warmly in a coat and gloves.

Skate Dakotah! lessons are one hour long: 30 minutes of instruction 30 minutes of practice

Only enrolled skaters will be allowed in the practice area.

Registration Deadline: Friday, January 17 Call Matt Mathiasen at 952.496.6864 or Kate Shurts at 952.496.6868 for information. To register, call 952.445.9400.

Fee:

$70/Member $90/Nonmember

Parent & Little Skater

(PALS) Age 3

Five Badges Earned: Lollipop–1

Lemon Drop–4 Candy Cane–2

Jaw Breaker–5 Peppermint Twist–3 Skills Taught: Fall, get up, stand, walk, march, glide, table top, frog hop, beetle, backward wiggle, stop, and dip. All skills are taught initially with the adult assisting the child, and then with the child skating independently.

Goal: Children become independent from parent on the ice.

January 20–March 2 (Mondays) Opt. 1: Lesson Time: 6:40–7:10pm

Practice Time: 6:10–6:40pm

January 18–February 29 (Saturdays) Opt. 2: Lesson Time: 11:10–11:40am

Practice Time: 10:40–11:10am

Critters Can Skate

Ages 4+

Five Badges Earned: Brave Beetle–1 Daring Dragon–4 Fantastic Frog–2 Racer Rabbit–5 Wiggly Worm–3

Cosmic Skater

Ages 4+

Prerequisite: Completion of Critters Can Skate curriculum or Racer Rabbit badge.

Previous lessons required.

Six Badges Earned: Earth–1 Sun–2 Moon and Stars–3

Wind–4 Fire–5 Ice–6

Skills Taught: Forward glide, stroke, crossovers, one-foot snowplow stop, T-stop, backward swizzles, one-foot glide, pumps, three-turns, forward lunge and spirals, pivots, one-foot spin (four revolutions), waltz jump, and forward inside and outside edges.

Goal: Skater demonstrates the form of the elements, including correct body position and edge use.

January 20–March 2 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Crystal Freestyle I

Beginning freestyle skating

Prerequisite: Completion of Cosmic Skater curriculum, ice badge, or Skills Taught: Fall, get up, stand, walk, equivalent skills. march, glide, table top, frog hop, snowplow Previous lessons required. stop, beetle, backward wiggle, stop, dip, two-foot spiral, scooter, pivots, forward Four Badges Earned: swizzles, airplane turns, backward skate, Turquoise–1 Amber–3 Onyx–4 forward skate into one-foot glide, and Coral–2 bunny hops.

Skills Taught: Backward inside and Goal: Skater demonstrates the idea outside edges, waltz jump and one foot of each element, including each step spin-off backward crossovers, spiral into lunge, half-flip, half-lutz, split and necessary to complete it. toe-loop jumps, perimeter stroking, January 20–March 2 (Mondays) mohawk, inside spread eagle, and tenOpt. 1: Lesson Time: 6:10–6:40pm step footwork.

Practice Time: 6:40–7:10pm Goal: Skater demonstrates presentation Opt. 2: Lesson Time: 6:40–7:10pm of elements, including correct form and

Practice Time: 6:10–6:40pm power, using entrance and exit positions.

January 18–February 29 (Saturdays) January 20–March 2 (Mondays) Opt. 3: Lesson Time: 10:40–11:10am Lesson Time: 7:40–8:10pm

Practice Time: 11:10–11:40am Practice Time: 7:10–7:40pm Opt. 4: Lesson Time: 11:10–11:40am

Practice Time: 10:40–11:10am

SKATING LESSONS Crystal Freestyle II

Intermediate freestyle skating

Prerequisite: Completion of Crystal Freestyle I curriculum, Onyx badge, or equivalent skills.

Previous lessons required.

Seven Badges Earned: Amethyst–1 Ruby–5 Sapphire–2 Diamond–6 Topaz–3 Aurora Borealis–7 Emerald–4 Skills Taught: Single salchow, mazurka, half loop, stag and flip jumps, jump combination: footwork; back, changefoot, attitude, blur, and camel spins and spin combination; waltz three, power three, waltz eight, back inside three and forward outside three turns, and edge pulls.

Goal: Skater presents elements, including correct form and power, using entrance and exit positions.

January 20–March 2 (Mondays) Lesson Time: 7:40–8:10pm Practice Time: 7:10–7:40pm

Hockey Trax I, II, III

January 20–March 2 (Mondays) Lesson Time: 7:10–7:40pm Practice Time: 7:40–8:10pm

Hockey Trax I

Ages 4+ Hockey skating skills for first-time hockey skaters through Rookie Mites.

Five Badges Earned: Brave Bear–1 Snowy Owl–4 Mighty Muskie–2 Breezer Bobcat–5 Ice Otter–3 Skills Taught: Elementary skating skills, back c-cuts, hockey turns, and one-foot snowplow stops left and right.

Goal: Skater demonstrates each element and each step necessary to complete it.

Hockey Trax II

Adult Hockey

Skills Taught: Focus on edge work and increased strength for power skating.

Adult Freestyle

Hockey skating skills for second- and third- Skills Taught: For ward skating, year Mites or skaters with skill development crossovers, back c-cuts, power turns, of Breezer Bobcat badge. edge work, and drills.

Prerequisite: Completion of Hockey Trax I, Goal: Adult skater learns beginning Breezer Bobcat badge, or equivalent skills. through advanced hockey skating skills.

Previous lessons required.

Skater progresses at individual pace within a class.

Four Badges Earned: Referee Raccoon–6 January 20–March 2 (Mondays) Goalie Gray Wolf–7 Lesson Time: 7:40–8:10pm Hat Trick Hedgehog–8 Practice Time: 7:10–7:40pm Face-Off Fox–9

Goal: Skater demonstrates form of the elements, including correct body positions, balance, speed, and edge work.

Hockey Trax III

Skills Taught: Basic skating skills for stroking, backward skating, footwork, and spins.

Goal: Adult skater learns beginning through advanced recreational figure skating skills. Skater progresses at individual pace within a class.

Hockey skating skills for fourth-year Mites through Squirts or skaters with January 20–March 2 (Mondays) 7:40–8:10pm skill development of Face-Off Fox badge. Lesson Time: Practice Time: 7:10–7:40pm Prerequisite: Completion of Hockey Trax II, Face-Off Fox badge, or equivalent.

Previous lessons required.

Five Badges Earned: Power Play Panther–10 “Cool Moe” Hawk–11 Hockey Turn T-Rex–12 Breakaway Badger–13 Slap Shot Shark–14 Skills Taught: Intense edge work, fine-tuning of body positioning while doing elements, and increasing speed through turns.

Goal: Skater demonstrates presentation of elements, including correct body positions, balance, edge work, speed, power, and agility.

COMMUNITY

DAY

Community is About Unity

Join Us in Sharing and Learning Native American Culture and History

Saturday, November 16

PUBLIC INVITED and WELCOME

9am–2pm

FREE ADMISSION

OPEN HOUSE

Hoċokata Ti

EXPERIENCE AND LEARN ABOUT

Arts and Crafts | Native American Culture and Language Local History | Indigenous Food | Film Showing Federal Policy Impact | Gaming History | And More!

RSVP at shakopeedakota.org/unity

2300 TIWAHE CIRCLE, SHAKOPEE, MN

!

PLUS

Visit the Public Exhibit

Mdewakanton: Dwellers of the Spirit Lake 952.445.8900 • SHAKOPEEDAKOTA.ORG

Whether you’re looking to soothe aching muscles or stock up on fitness gear, we have all your post-workout essentials in one convenient, calming location.

RELAX. REJUVENATE. RECOVER.

experience The healing power of a water massage will ease your muscle aches and stiffness, without the hassle of getting undressed.

BOOK YOUR APPOINTMENT TODAY

952.496.6865

Located inside Dakotah! Sport and Fitness

Dakotah! Sport and Fitness App FEATURES:

View Check-In History Check and Pay Account Balance Book Courts, HydroMassage, and New Member Assessments Register for Programs and Classes

Be sure to download the Dakotah! Sport and Fitness app to stay in the loop on everything going on at our fitness club.

Access your member account, browse our wide variety of classes, and register anytime, anywhere—all on your smartphone.

Download Now!

Members must be logged in to individual account within the app.

Members are not allowed to use a family member or other member's account. For login information, please see a membership associate.

Try This Outdoor Winter Workout for a

Breath of Fresh Air

Snowy landscapes and cool temps are the perfect recipe to take a break from the mall crowds. Some of the best outdoor workouts incorporate both resistance training and cardio—check out this easy circuit (snow shoveling!) that includes a warm-up and even a little extra boost if you really want to feel the burn: Warm Up 5 minutes light jogging Dynamic stretching (e.g. high knees, lunges, pushups) 3-5 Rotations of 5 pullups 20 reps per side of shoveling snow* 20 jumping jacks Extra Go for a 15-minute hike through the snow—this is guaranteed to work your legs!

Cool Down 5-10 minutes walking Stretching

*Practice safe shoveling—avoid sudden twisting and turning motions, and let your legs and arms do the work when lifting.

FITNESS & SAFETY CLASSES Lifeguard Training Certification

Interested in a great part-time job or challenging career as a professional lifeguard? Through videos, group discussion, and hands-on practice, you’ll learn teamwork, rescue and surveillance skills, first aid and CPR/ AED, and other skills you need to work as a professional lifeguard. Provides entry-level participants the knowledge and skills to prevent, recognize, and respond to aquatic emergencies, and to provide care for breathing and cardiac emergencies, injuries, and sudden illness until EMS personnel take over.

Prerequisites: Minimum age of 15 years old. Swim 300 yards continuously. Tread water for two minutes using only legs.

Complete a timed event within one minute, 40 seconds. Swim 20 yards in the water. Surface dive to a depth of 7-10 feet to retrieve a 10-pound object. Return to the surface and swim 20 yards on your back to return to the starting point.

Exit the water without using a ladder or steps.

All course materials and water time are included in the fee.

January 1–Febuary 1 & February 7–8 Fridays 5-10pm, Saturdays 10am-8pm Ages: 15+ Instructor: John Burrow Fee: $200/Member $225/Nonmember

American Red Cross Babysitter Class

The American Red Cross babysitting and child care course can help you provide quality care to children of all ages. This course is developed by experts in the industry, and includes topics such as choosing age-appropriate activities, basic child care responsibilities such as bottle feeding, child behavior, leadership, professionalism, safety, starting a babysitting business, and more. Ages 11 and older welcome.

December 7 9am-4pm Ages: 11+ Fee: $100/Member $120/Nonmember

Step-by-Step Nutrition and Fitness Program

Macro Counting. TDEE. Strength Training.

HIIT/Circuit Training. LISS. NEAT. Do you know what each one of these is and how it plays into your overall health, in addition to weight maintenance or weight loss?

Join us for a class that takes you step by step learning how to set up your nutrition and fitness program. We will be discussing what works, what doesn’t work, how to calculate macros, overcoming fearmongering information on social media, how to be successful tracking your macros, and how to effectively work out for results. The step-by-step program will combine classroom work and studio workouts. For the first two weeks, we will be working on nutrition in the classroom and then adding in the workouts. *Please note: If you have special dietary needs, please see your physician.

Registration closes January 1.

January 14–March 19 Tuesdays & Thursdays, 6:30-7:30pm Ages: 16+ Instructor(s): DSF Staff Fee: $160/20 Sessions

FREE

GROUP

FITNESS

CYCLE STRONG CUT TEAM CONDITIONING GX KETTLEBELL DANCE FIT H.I.T. YOGA KNOCK IT OUT FUSION METABOLIC CHALLENGE PILATES

Regular fitness and aquatic classes are always free for members!

Find a class that’s right for you at dakotahsport.com/schedules or by downloading the Dakotah! Sport and Fitness app.

December 7 9am-4pm

Provides youth with the knowledge and skills to safely care for children and infants.

Register online or at the front desk!

EXERCISE

MEAL PREP

Includes materials and box lunch

There’s no doubt about it, winter can get long in Minnesota. It’s easy to curl up in front of the fire with a good book and hot cocoa, or drag the comforter out to the couch for a winterlong Netflix binge. While a relaxing (and warm) evening on the couch can certainly be just what the doctor ordered, be sure to incorporate other activities into the mix to stay well—physically and emotionally— this winter. Here are a few ways to “be well” that are worth trying:

KEEPING SIGHT OF YOUR WELLNESS THIS WINTER Try a new fitness class at Dakotah! or pop in an at-home workout video.

Exercise has many benefits including weight and stress management, sleep enhancement, and mood elevation. So get up and get moving—hit the slopes, head to Dakotah! Ice Arena for some skating fun, or break out those snowshoes!

Ages 11+ $100 Members $120 Nonmembers

Baby, it’s cold outside! Reduce the number of trips you’re taking to the store by planning ahead. Meal prep is one of the best ways to stay on track with your nutrition. Knowing that your next meal is planned and prepped will cut down on impulse food consumption.

Plus, meal prep is also great for the pocketbook.

MEDITATION

Are you experiencing some of those winter blues? Boost your emotional and mental fitness through some deep breathing or a guided meditation.

New to meditation? Try downloading an instructional app for helpful sleep and stress reduction techniques.

V ITAMIN D

Many Minnesotans are deficient in vitamin D, to no surprise. Consult with your doctor to see if a vitamin D supplement would be beneficial for you this season.

If you’re spending your winter hibernating like a bear as you re-read Harry Potter for the fourth time or you’re falling into the “Are you still watching?”

Netflix trap every night, challenge yourself to incorporate any or all of these winter wellness tips into your routine to keep your well-being top of mind.

Cancellation Policy Withdrawing from an activity, league, or lesson after registering will be handled in the following way: • Withdrawing from the time of registration to the start of the first event will be assessed a $10 cancellation fee. This procedure may be performed online.

• Withdrawing between the first and second events will be assessed a $10 cancellation fee and the prorated value of the first event. This procedure must be performed by the department manager.

• No refund will be issued if withdrawing after the second event.

• Medical refunds will be made with proof of a signed medical statement by a physician. Refund amount will be under the discretion of Dakotah! Sport and Fitness.

Program Participation Policy Dakotah! Sport and Fitness members have full access to all programming offered at the facility. Guests/non-members have access to most programming offered, except where noted.

Guests/nonmembers will only have access to the club during the day and time of the program. If registering a guest, you must first create a guest account for that person. Simply click on “Become a Guest” on the main account access page. If you experience problems with creating a guest account, please call 952.445.9400.

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Y L I A D N E OP GET YOU R FIX!

Salad Bar | Daily Specials | Smoothies | Sandwiches

952.233.9140 • mazopiya.com 2571 CREDIT UNION DRIve, PRIOR LAKE, MN

T U O E S C LO A L E S

ANNUAL

SWING BY FOR HOLE-IN-ONE DEALS!

EXPLORE

NATIVE AMERICAN

HISTORY

CLUBS • 15% OFF SHOES • 25% OFF CLOTHING • UP TO 50% OFF

PUBLIC EXHIBIT

NOW OPEN

EXPLORE DAKOTA HISTORY AND HERITAGE THROUGH A MULTISENSORY EXPERIENCE THAT TRACES THE ROOTS, CULTURE, LANGUAGE, AND LIFEWAYS OF THE MDEWAK ANTON PEOPLE, PAST AND PRESENT.

THE MEADOWS AT MYSTIC LAKE

2400 Mystic Lake Blvd • Prior Lake, MN | 952.233.5533

golfthemeadows.com

2300 Tiwahe Circle Shakopee, MN 55379 952.233.9151 shakopeedakota.org

Sale does not apply to items already discounted. Items are subject to availability. Products pictured may not be included in sale.

we've moved to electronic billing!

REMEMBER to Update your email How? Online or at the Membership Desk.

ENT ER PR I S E S OWN E D AN D O P E RATE D BY THE SHA KO P EE MD EWA K A NTO N SI O UX CO MMU NI T Y

Prst Std U.S. Postage PAID Twin Cities, MN Permit 93723

WELL DONE IS BETTER THAN WELL SAID BENJAMIN FRANKLIN

Hours of Operation Mon-Fri 5am-10pm

Sat-Sun 6am-10pm

Winter 2019-2020 Holiday Club Hours Thanksgiving November 28 | 6am-Noon Christmas Eve December 24 | 6am-Noon Christmas December 25 | Closed New Year's Eve December 31 | 6am-6pm New Year's Day January 1 | 6am-10pm _________

Holiday hours are subject to change.