FALL AND WINTER PROGRAM BOOK - Headwaters Racquet Club

FALL AND WINTER PROGRAM BOOK 

011-2012

Table of Contents... 

Welcome to the 2011/2012 Season 

Special Events & Holiday Hours 

Educational Health Seminars 

7 Benefits of Regular Physical Activity 

Kids Programs 

HRC Day Camps 

Birthday Parties 

Kids Squash 

Kids Tennis 

Personal Training 

Fitness Workshop Series 

Group Fitness “Learn To” Series 

Kinesis 20 Minute Workout 

Boot Camps 

Sports Performance Training 

Therapy Options 

Squash Lessons & Programs 

Tennis Lessons 

Tennis Programs 

Other Adult Programs 

The Edge Wine Bar & Grille 

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Welcome! 

Welcome to the 2011/2012 Season! 

Welcome to the second annual Fall and Winter Program Book! We 

have worked hard planning the upcoming season to keep HRC 

glowing with fresh ideas and a vibrant atmosphere. With another 

year passed, we hope this book further helps you to organize and find 

programs that are suitable for you and your family members. We are 

introducing new programs and classes as well as a new wellness 

fair, Zumbathon, and other exciting social events! So take a moment, 

read through this guide and choose what you will participate in. We’re 

sure that there is something that will strike your fancy! 

HAVE A HAPPY AND HEALTHY FALL AND WINTER SEASON 

and we’ll see you around 

the club! 

If you are looking for something that is not offered in this book, feel 

free to contact us and we’ll try to meet your needs in the future. 

Register Early! 

Sometimes fantastic programs with awesome instructors are 

cancelled due to low enrollment numbers. 

Ensure your place in programs by registering at least one week in advance! 

2. 

{Prices found in this book are effective from October 1, 2011 – April 30, 2012}

Special Events: 

This year we have planned more events and member appreciation days than ever 

before so mark your calendar! HRC is a fun place to work out, play and socialize! 

Dates to Remember: 

August 31st 2011 – Registration Fair & BBQ 

September 12th 2011 – Fall Group Fitness Schedule Starts 

September 23rd 2011 – Women’s Masters Squash Tournament 

September 25th 2011 – Men’s and Women’s Doubles Tennis Access Tournament 

September 28th 2011 – Wellness Fair 

October 5th 2011 – Fitness Member Appreciation Day 

October 13th 2011 – Season Opener Squash Tournament 

October 23rd 2011 – Gray Cup Tennis Fundraiser 

October 26th 2011 – Platinum Member Appreciation Party 

November 6th 2011 – Mixed Doubles Tennis Access Tournament 

November 19th 2011 – HRC is in the Santa Clause Parade 

November 25th 2011 – Christmas Skating Party 

November 25th 2011 – Thai Break Tennis Social 

December 3rd 2011 – Zumbathon 

December 16th 2011 – HRC Christmas Open Squash Tournament 

January 2nd 2012 – Winter Camp Starts 

January 9th 2012 – Winter Group Fitness Schedule Starts 

January 14th 2012 – Access Tennis Tournament 

February 10th 2012 – Valentine Bi-Racquet Social 

February 11th 2012 – Heart & Stroke Foundation Spinathon 

February 14th 2012 – Valentine’s Day “Partner Yoga” 

February 25th 2012 – Interclub Doubles Tennis Tournament 

March 7th 2012 – Member Appreciation Day 

March 12th 2012 – March Madness Camp Starts 

March 23rd 2012 – Tennis Club Championships Start 

March 29th 2012 – “Girls Night Out” All Day 

March 30th 2012 – “One-on-One Doubles” Tennis Social 

April 13th 2012 – Squash Club Championships Start 

Holiday Hours: Please note that there are no group classes on Holidays!! 

September 5th 2011 – Labour Day – Closed 

October 10th 2011 – Thanksgiving Monday – 8am – 3pm 

December 24th 2011 – Christmas Eve – 8am – 3pm 

December 25th 2011 – Christmas Day – Closed 

December 26th 2011 – Boxing Day – 8am – 3pm 

December 31st 2011 – New Years Eve – 8am – 3pm 

January 1st 2012 – New Years Day – Closed 

February 20th 2012 – Family Day – 8am – 3pm 

April 6th 2012 – Good Friday – Closed 

April 8th 2012 – Easter Sunday – 8am – 3pm 

3.

Seminar Series: 

HRC is proud to offer our members a series of seminars aimed at helping you 

achieve and maintain optimum wellness. We will be bringing in guest speakers to 

educate you and make living healthy one step easier! 

Raising Healthy Kids, Naturally! 

Monday October 24th [10:30am] *Free kids club care for participants* 

Join Dr. Danielle Marchildon, B.Sc, ND and Stacey Ayres, R.M.T., D.O. (cand.) for a presentation on how to raise 

children from a more natural perspective. Learn about different ways to both treat and prevent common childhood 

illnesses using both Naturopathy and Osteopathy. 

Women’s Health: Back to Basics 

Tuesday January 17th [7:00pm] 

Join Dr. Danielle Marchildon, B.Sc, ND for an informative session regarding women’s health. Learn about ways 

to balance hormones and prevent illness at any age by getting back to the foundation of women’s health. Dr. 

Danielle will also help to demystify some of the current health trends and help guide you on the right path for 

your health. 

Healthy Heart, Healthy Life! 

Tuesday February 7th [7:00pm] 

Join Dr. Danielle Marchildon, B.Sc, ND and Kathy Shackleton, R.H.N. for an information session regarding heart 

disease. We will be discussing what signs and symptoms put you most at risk for heart disease as well as ways to 

both treat and prevent them. Topics include high blood pressure, high cholesterol/triglycerides, type II Diabetes, 

and waist circumference. 

Seminars provided by: 

4.

Exercise: 7 benefits of regular 

physical activity 

You know exercise is good for you — but do you know how good? From boosting your 

mood to improving your sex life, find out how exercise can improve your life. 

By Mayo Clinic staff 

Want to feel better, have more energy and perhaps 

even live longer? Look no further than old-fashioned 

exercise. 

The merits of regular physical activity — from preventing 

chronic health conditions to promoting weight loss 

and better sleep — are hard to ignore. And the 

benefits are yours for the taking, regardless of age, sex 

or physical ability. Need more convincing? Check out 

seven specific ways exercise can improve your life. 

1. Exercise improves your mood. 

Need to blow off some steam after a stressful day? A 

workout at the gym or a brisk 30-minute walk can help 

you calm down. 

Physical activity stimulates various brain chemicals that 

may leave you feeling happier and more relaxed than 

you were before you worked out. You’ll also look better 

and feel better when you exercise regularly, which can 

boost your confidence and improve your self-esteem. 

Regular physical activity can even help prevent 

depression. 

2. Exercise combats chronic diseases. 

Worried about heart disease? Hoping to prevent 

osteoporosis? Physical activity might be the ticket. 

Regular physical activity can help you prevent — or 

manage — high blood pressure. Your cholesterol will 

benefit, too. Regular physical activity boosts highdensity 

lipoprotein (HDL), or “good,” cholesterol while 

decreasing triglycerides. This one-two punch keeps 

your blood flowing smoothly by lowering the buildup of 

plaque in your arteries. 

And there’s more. Regular physical activity can help you 

prevent type 2 diabetes, osteoporosis and certain types 

of cancer. 

3. Exercise helps you manage your weight. 

Want to drop those excess pounds? Trade some couch 

time for walking or other physical activities. 

This one’s a no-brainer. When you engage in physical 

activity, you burn calories. The more intense the activity, 

the more calories you burn — and the easier it is to 

keep your weight under control. You don’t even need 

to set aside major chunks of time for working out. Take 

the stairs instead of the elevator. Walk during your lunch 

break. Do jumping jacks during commercials. Better 

yet, turn off the TV and take a brisk walk. Dedicated 

workouts are great, but physical activity you accumulate 

throughout the day helps you burn calories, too. 

4. Exercise boosts your energy level. 

Winded by grocery shopping or household chores? 

Throw in the towel. Regular physical activity can leave 

you breathing easier. 

Physical activity delivers oxygen and nutrients to your 

tissues. In fact, regular physical activity helps your 

entire cardiovascular system — the circulation of blood 

through your heart and blood vessels — work more 

efficiently. Big deal? You bet! When your heart and lungs 

work more efficiently, you’ll have more energy to do the 

things you enjoy. 

5. Exercise promotes better sleep. 

Struggling to fall asleep? Or stay asleep? It might help 

to boost your physical activity during the day. 

A good night’s sleep can improve your concentration, 

productivity and mood. And you guessed it — physical 

activity is sometimes the key to better sleep. Regular 

physical activity can help you fall asleep faster and 

deepen your sleep. There’s a caveat, however. If you 

exercise too close to bedtime, you may be too energized 

to fall asleep. If you’re having trouble sleeping, 

you might want to exercise earlier in the day. 

6. Exercise can put the spark back into your sex life. 

Are you too tired to have sex? Or feeling too out of 

shape to enjoy physical intimacy? Physical activity to 

the rescue. 

Regular physical activity can leave you feeling energized 

and looking better, which may have a positive effect on 

your sex life. But there’s more to it than that. Regular 

physical activity can lead to enhanced arousal for women, 

and men who exercise regularly are less likely to have 

problems with erectile dysfunction than men who don’t 

exercise — especially as they get older. 

7. Exercise can be — gasp — fun! 

Wondering what to do on a Saturday afternoon? Looking 

for an activity that suits the entire family? Get physical! 

Physical activity doesn’t have to be drudgery. Take a 

ballroom dancing class. Check out a local climbing wall 

or hiking trail. Push your kids on the swings or climb with 

them on the jungle gym. Plan a neighborhood kickball 

or touch football game. Find a physical activity you 

enjoy, and go for it. If you get bored, try something new. 

If you’re moving, it counts! 

Are you convinced? Good. Start reaping the 

benefits of regular physical activity today! 

Source: MayoClinic.com 

5.

KIDS PROGRAMs!! 

HRC is excited to cater to our young members! We believe it is 

important for children to be physically active and have an opportunity to try new 

things. This year we hope to grow our existing kids programs like progressive 

tennis, BAM fitness classes, and the busy bee program. We are also introducing 

a new line up of squash programs, bring-a-friend days, and other social events. 

Whether you are looking for an hour visit to kids club for 

the youngest members, or a whole week at camp we’ve got 

you covered! 

Junior Membership Programs: 

Our junior memberships are now better than ever! With the addition of our new B.A.M. fitness classes to our 

group class schedule kids will want to “Bust A Move” like never before! All B.A.M. classes are for ages 8 – 13 

years. 

wham 

B.A.M. 

SUPER 

B.A.M. 

B.A.M. 

vitality 

WHAM B.A.M. Pump up the jam in this cardio conditioning class guaranteed to raise your 

heart rate and make you sweat. 

SUPER B.A.M. This class will introduce participants to a variety of muscle strengthening and 

conditioning exercises. 

B.A.M. VITALITY Improve flexibility, core strength and posture in this sweat & stretch total 

body workout. 

B.A.M. 

BAM Tennis (Junior Cardio Tennis): 

TENNIS (Ages 8-13+) 

No tennis experience required! This fun fast-paced tennis program is designed to get your feet moving and your 

heart pumping. Add to that the opportunity to practice tennis skills in movement based drills and you have a 

perfect recipe for fun and fitness. Racquets provided. 

Tuesdays 4:30pm–5:15pm 

Member: Free 

Start date September 20th 

Non Member: $11.00 Drop in fee 

Non Member: $90.00 Package of 10 Bam Tennis classes 

Good to Go: 

(Ages 14-15) 

Learn the importance of using fitness equipment properly. Our Personal Trainers will take you through all of the 

equipment on the floor and talk about proper technique, safety, etiquette and weight room cleanliness. This 

program is mandatory for teens 14 – 15 years old who want to use the fitness area. 

1 Hour session: Member: $50.00 Non Member: $56.00 

Session: By appointment only 

6. 

*plus applicable tax.

KIDS PROGRAMs CONTINued: 

BAM Boot Camp: 

Get in shape for a sport or just come and have fun! Our BAM Boot Camp promises to challenge kids ages 8 – 13 

to improve their fitness through strength, agility and flexibility using various exercises and activities. Each session 

of a 4 week Boot Camp focuses on one specific theme, sport and/or area of fitness. So join us as we Bust A Move 

in our first ever BAM Boot Camps! 

Saturdays 9:30am–10:30am 

4 weeks (1 class per week): Member: $50.00 Non Member: $70.00 

Session #1: October 1 - October 29 

Session #2: November 12 - December 3 

Session #3: January 7 - January 28 

Session #4: February 18 - March 3 

Youngest Members: 

Don’t stress over a babysitter… bring the kids to the club! Our kids club is available to infants from 3 months 

of age to kids 13 years old. Children will participate in crafts, games, movies, and much more! Let us take the 

stress out of pre-planning child care! 

Kids Club Hours 

• Monday 

• Tuesday-Thursday 

• Friday 

• Saturday 

9:00am – 1:00pm & 4:30pm – 8:30pm 

9:00am – 12:30pm & 4:30pm – 8:30pm 

9:00am – 12:30pm 

8:00am – 12:00pm 

$4.00/hour 10 pack $30 

Busy Bee Program: 

(Ages 3-5) 

The Busy Bee Program is back and it’s BIGGER and BETTER than ever! We have new music shakers, a mini 

parachute and have added some fun science experiments. This one hour program encourages all children to 

play, sing, move and explore. Your preschooler will participate in music & movement, instrument exploration, 

agility & hand eye-coordination activities, ball & circle games. Busy Bee is a great way for your child to develop 

creativity, self-confidence and social skills. *And the best part is…your favourite group fitness classes 

are running at the same time! 

Mondays 9:30am–10:30am Or Tuesdays 6:00pm–7:00pm 

8 Weeks: Member: $120.00 Non Member: $120.00 

Session #1: September 19/20 - November 14/15 (Skip Oct. 10) 

Session #2: January 16/17 - March 5/6 

*plus applicable tax. 

7.

HRC Day Camps! 

Our Camps! 

Each week is filled with games, sports, instruction from our trainers & pros, lunches, snacks & more. Some of 

our programs will include visits from special guests and local sport enthusiasts. Camps hours are from 9:00am 

– 4:00pm. Extended care is available from 8:00am – 9:00am and 4:00pm – 5:00pm for an additional fee of 

$5.00/hour. 

Winter Camp: 

(Ages 4-6), (Ages 7-9), (Ages 10-12) 

HRC is super pumped about kicking the New Year off with our Winter Day Camp! Each day campers will participate 

in outdoor winter activities, camp games and squash & tennis lessons with our pros. Hot lunches and 

snacks will be provided daily. Campers are welcome to bring their sleds/toboggans for the week. Extended care 

is available for an additional fee. 

Monday January 2 – Friday January 6: 

9:00am–4:00pm 

Daily Member Rate: $45.00 5 Day Member Rate: $200.00 

Daily Non Member Rate: $50.00 5 Day Non Member Rate: $250.00 

March Madness Day Camp: 

(Ages 4-6), (Ages 7-9), (Ages 10-12) 

HRC’s March Madness Day Camp is a great way to spend your March Break. The “Madness” begins on Monday 

and ends on Friday with daily games, outdoor activities, tennis and squash instruction from our pros and more. 

Snacks and lunches will be provided daily. 

Monday March 12 – Friday March 16: 

9:00am–4:00pm 

Daily Member Rate: $45.00 5 Day Member Rate: $200.00 

Daily Non Member Rate: $50.00 5 Day Non Member Rate: $250.00 

*Appropriate dress is advised as campers will participate in outdoor activities throughout the week. 

Limited space available 

For more information contact Jessica at, Jessica@headwatersracquetclub.com 

8. 


Birthday Parties: 


9.

Kids Squash: 

Learning the game of squash has many benefits for the junior player. The game of squash 

can be played with minimal equipment throughout one’s whole lifetime. The health benefits range from increased 

cardiovascular fitness and improved strength to flexibility, balance and agility. 

Although squash is an individual sport it can be played in a team environment. Over the course of the season 

there will be opportunities for our junior players to play on a team or as an individual in tournaments designed 

specifically for junior players both here at HRC and at other clubs in the region. 

Junior Squash Clinic: 

Give your child a sport for life! This clinic is suitable for juniors of all levels of ability, ages 8 and up. Players will 

learn footwork, strategy and racquet technique. Fun and fitness is an added bonus! 

Wednesdays 5:00pm–6:00pm And/Or Fridays 5:00pm–6:00pm 


10 weeks (2 classes per week): Member: $169.00 Non Member: $209.00 

Session #1: September 21/23- November 23/25 

Session #2: Nov. 30/Dec. 2 - Feb. 29/Mar. 2 (Skip Dec. 14/16, Dec. 21/23 & 

Dec. 29/31, Jan. 4/6) 

Session #3: March 21/23 - May 23/June 1 (Skip Apr. 6) 

10. 


What Tennis Path Will Your 

Junior Protégé Follow?……. 

Progressive Tennis: 

Tiny Tennis: ages 4-6 

This program is designed to introduce our youngest 

players to the proper use of racquets and balls 

through movement and games 

Shooting Stars Skills and Drills: 

Children learn to play the game of tennis using modified 

equipment, smaller courts and low compression 

balls that are more appropriate to the size of their 

bodies (Approximately 1 yr.) 

ACES Train and Play: 

This program is designed for those juniors who are 

able to maintain a rally over the net. Each week a specific 

skill will be worked on and then implemented in 

game play. (Approximately 1 yr.) 

As the player develops the ability to successfully rally the ball and understands the various 

strokes that can be used they will move on to our Academies: 

Junior Academy: 

Approximately 1 or 2 years, designed for players ready to commit more time to 

training. This program is for juniors who want to develop their skills in order to 

become strong recreational tennis players or evolve into high performance competitors. 

> 

When the player has determined that they would like to aggressively pursue their ability 

in tennis and move on to OTA sanctioned tournament play we offer: 

High Performance Academy: 

Players in this program must have excellent rallying skills, be able to have some 

success at changing the speed and spin of their shots and desire to work hard to 

improve their game in a competitive environment. The players should be interested 

in competing in tournaments in their age categories at the provincial level. 

As with any sport, training and playing outside of lesson times is paramount to increasing an athletes’ 

ability. This flow chart is meant only as a rough indication of the natural progression through the tennis 

programs at Headwaters Racquet Club. Remember, each athlete will progress at their own individual pace. 

11.

Kids Tennis: 

Tiny Tennis: 

This program is designed to introduce our youngest players to the proper use of racquets and balls through 

movement and games. For ages 4-6 years. 


10 weeks: Member: $119.00 Non Member: $139.00 

Session #1: September 20 - November 22 

Session #2: December 6 - February 21 (Skip Dec. 27, Jan. 3) 

Session #3: March 20 - May 22 

Shooting Stars – Skills & Drills: 

No more standing in line for an hour in order to hit a few tennis balls! Your child will learn to play the game of 

tennis using modified equipment – smaller courts & low compression tennis balls that are more appropriate for 

the size of their bodies. Kids will learn technique and movement in order to advance to the next level quicker! 

Mondays: 7-9 years 4:30pm – 5:30pm 

10-12 years 5:30pm – 6:30pm 


Session #1: September 19 - November 28 (Skip Oct. 10) 

Session #2: December 5 - February 27 (Skip Dec. 26, Jan. 2, Feb. 20) 

Session #3: March 19 - May 28 (Skip May 21) 

Wednesdays: 7-9 years 4:30pm – 5:30pm 

10-12 years 5:30pm – 6:30pm 

13+ years 5:30pm – 6:30pm 





Saturdays: 7-9 years 9:30am – 10:30am 

10-12 years 10:30am – 11:30am 

13+ years 11:30am – 12:30pm 



Session #2: December 10 - February 25 (Skip Dec. 24 & 31) 


12. 


Kids Tennis CONTINued: 

Aces – Train & Play: 

Kids will learn a specific tennis skill and then put it into a game situation. 30 minutes of skill development 

followed by 30 minutes of game play. 

Mondays: 7-9 years 4:30pm – 5:30pm 

10-12 years 5:30pm – 6:30pm 





Wednesdays: 7-9 years 4:30pm – 5:30pm 

10-12 years 5:30pm – 6:30pm 

13+ years 5:30pm – 6:30pm 





Saturdays: 7-9 years 9:30am – 10:30am 

10-12 years 10:30am – 11:30am 

13+ years 11:30am – 12:30pm 



Session #2: December 10 - February 25 (Skip Dec. 24 & 31) 


Progressive Plus Package: 

Because sometimes group lessons just aren’t enough! If your child is asking for more, this package is designed 

for you! Package includes 10 week session of “Shooting Stars” or “Aces”, 5 private lessons & 10 weeks of participation 

in the BAM Tennis program (not valid with head pro). 


Junior Tennis Academy: 

Designed for kids who want to develop their skills in order to become strong recreational tennis players or 

develop into high performance competitors. 

Thursdays 4:30pm–6:30pm 




Session #3: March 1 - May 10 (Skip Mar. 16) 


13.

Kids Tennis CONTINued: 

Junior Academy Plus Package: 

Maximize your child’s learning opportunities! This package includes a 10 week session of the Junior Academy, 

participation in the 8 week Junior League and 2 private lessons with the Pro. Please contact the Racquets Director 

for more information. 


Junior High Performance Academy: 

Players in this program must have excellent rallying skills, be able to have some success at changing the speed 

and spin of their shots and desire to work hard to improve their game in a competitive environment. They will 

improve the consistency of their shots by working on their tennis stroke fundamentals, fitness, movement and 

tactics in point situations. The players should be interested in competing in tournaments in their age categories 

at the provincial level. 

Mondays 4:30pm–6:30pm 





Junior League: 

Have fun while practicing the skills learned in your lessons! This 8 week program will provide an opportunity to 

play competitive tennis in a friendly setting. Players must be able to rally full court and know how to play a game. 

Juniors will play both singles and doubles matches. 

Fridays 4:30pm–5:30pm 

8 weeks: Member: $40.00 Non Member: $80.00 (Some Restrictions Apply) 

Session #1: October 14 - December 2 

Session #2: January 13 - February 2 

Session #3: March 30 - May 28 (Skip Apr. 6) 

B.A.M. 

TENNIS 

BAM Tennis (Junior Cardio Tennis): 

(Ages 8-13+) 

No tennis experience required! This fun fast-paced tennis program is designed to get your feet moving and your 

heart pumping. Add to that the opportunity to practice tennis skills in movement based drills and you have a 

perfect recipe for fun and fitness. Racquets provided. 


Member: Free 

Start date September 20th 

Non Member: $11.00 Drop in fee 

Non Member: $90.00 Package of 10 Bam Tennis classes 

14. 


Personal Training: 

All Personal Training sessions are 1 hour 

Trainer: 

• Private $ 50.00 

• Private (Half Hour) $ 30.00 

• Semi Private $ 75.00 

• Group (3 or more) $105.00 

Head Trainer: 

• Limited availability – please see Fitness Director 


Personal Training Packages: 

Packages are not transferable and cannot be shared. 

(Not Valid with Head Trainer) 

• 10 Pack $450.00 

• 20 Pack $850.00 

• 10 – ½ Hour Sessions $270.00 

• 20 – ½ Hour Sessions $510.00 


**Prices shown are for members. Non members are subject to additional fees. 

15.

FITNESS WORKSHOP SERIES: 

These ½ hour workshops have been designed to assist our members to train effectively and safely in the main 

gym area. These workshops are free to all HRC members and will be highly interactive. Learn proper training 

techniques, have all your questions answered by one of our qualified trainers and add some variety to your workouts. 

Please sign up in advance for the workshop(s) of your choice. 

Ab Lab – Friday September 9 – 10:30am, Monday November 7 – 8:00pm, Monday January 

9 – 8:00pm, Monday May 7 – 8:00pm 

Your core is the foundation of everything you do. The muscles that make up your core go way beyond your six 

pack. In order to effectively train your abdominals, first you must understand the basic anatomy and function of 

all the muscles that make up what we commonly call our “Abs”. This workshop will teach you how to train your 

abdominals in the most functional way for trunk support and the most effective way to develop strength while 

reducing stress on surrounding joints and muscles. 

Back On Track – Friday January 27 – 10:30am 

In order to improve your overall strength and posture it is mandatory to train the muscles in your entire back. It 

has been said “you are only as young as your spine” and anyone who has suffered from back pain knows this to 

be true. Learn how to effectively train your back to prevent injury and stand tall. 

Functionally Fit – Monday February 6 – 8:00pm 

This workshop will introduce and analyze fitness as it is applied to everyday movement. It will discuss and 

demonstrate the benefits of integrated movement to not only help you achieve optimal fitness for daily life but 

also to keep your workouts FUN. 

F.I.T.T. – Frequency Intensity Time Type – Friday February 24 – 10:30am 

What do you do when you reach a plateau? Or when you become bored and unmotivated? Learn how to keep 

your workouts fresh, fun and effective by applying the FITT principle. 

It’s Better On A BOSU – Friday November 25 – 10:30am, Monday March 5 – 8:00pm 

Find out how this handy tool named for its ability to be used with BOth Sides Up can help you take basic 

movements and turn them into FUN exercises while increasing intensity and better utilizing core stabilizers. The 

BOSU adds variety and balance training to otherwise boring and simple routines. 

Balls and Bands – Monday September 19 – 8:00pm, Friday March 23 – 10:30am 

Whether its rubber tubing, medicine balls, stability balls or tennis balls, find out how simple and versatile pieces 

of equipment can take your workouts to a whole new level by adding variety, increasing the FUN factor, better 

utilizing core stabilizers and increasing intensity. 

Posture Perfect! – Friday October 7 – 10:30am, Monday April 2 – 8:00pm 

Posture is built before, during, and after your workouts. Have you ever heard the saying “how you do one thing 

is how you do everything”? This definitely applies to your posture while training, standing, sitting, stretching or 

walking. Performing all your exercises in proper posture will improve your posture in daily life. Learn how to 

strengthen, stretch, and engage key posture muscles by using proper technique while training. 

Rock & Roll – Monday October 17 – 8:00pm, Friday April 27 – 10:30am 

The foam roller has many functions in the gym but one of its most valuable contributions to your workout and 

recovery process is how it can be used for myofascial release. This workshop will highlight the importance of 

releasing the tissue that forms the outside mesh-like layer around all the muscles in the body. Learn techniques 

for fascia release and how to target specific areas that could be causing tension and inhibition in the body. 

16.

GROUP FITNESS “LEARN TO” SERIES: 

These ½ hr workshops have been designed to help integrate new participants into our group fitness classes and 

also to help existing participants improve their technique and answer any questions you may have regarding 

exercises commonly found in many of our classes. These workshops are free to all HRC members and will be 

highly interactive. Please sign up in advance for the workshop(s) of your choice. 

Learn to Ride – Wednesday September 14 – 6:30pm, Wednesday November 16 – 6:30pm, 

Wednesday January 18 – 6:30pm, Friday April 13 – 10:30am 

Since the early 90’s indoor cycling classes have been providing superior cardiovascular conditioning to people 

of all ages. While these classes are a great tool to train the heart, they can sometimes be intimidating to new 

exercisers. This workshop will walk you through proper bike set up, riding techniques to help you get the most 

effective workout, safety concerns and ultimately how to make your experience fun and successful, regardless 

of your fitness level. 

Learn to Flow – Friday September 30 – 10:30am, Wednesday November 30 – 7:00pm, 

Friday February 3 – 10:30am, Wednesday April 18 – 7:00pm 

Yoga and Pilates provide a solid foundation for a healthy body by strengthening deep core stabilizers, training 

balance, flexibility and muscular endurance. Everybody can and should benefit from these movements, exercises 

and postures as they will improve all aspects of life including mental clarity, focus and internal healing as well as 

physical development. Understanding the basic principles and movement patterns will help you get the most out 

of your next yoga or Group Centergy® class. 

Learn to Lift – Wednesday October 12 – 7:00pm, Friday December 9 – 10:30am, Wednesday 

February 15 – 7:00pm, Friday May 4 – 10:30am 

Weight training is a mandatory component of any fitness regime. The ongoing success of our Group Power® 

classes proves that not only do our members love it, but they see results. However, weight training classes done 

consistently but incorrectly can cause injury that is avoidable and preventable. Although our instructors are 

extremely well qualified to teach these classes it is difficult for them to maintain consistent safety and technique 

with each and every participant throughout the class. This workshop will enable you to have your movement 

patterns reviewed by a trainer and corrected if necessary thus lessening the risk of potential injury in the future. 

Learn to Kick – Wednesday October 26 – 7:00pm, Friday January 6 – 10:30am 

Group Kick® incorporates many facets of martial arts training in a fitness class format. Although technique is not 

evaluated, and this class is based on a fun and effective cardiovascular workout the patterning can be confusing 

and complicated for beginners. With improved technique participants also find they get a better workout due to 

proper muscle recruitment during kicks, punches and strikes. This workshop will break down the movements 

found in a Group Kick® class at a slower, more controlled pace therefore making it easier for participants to learn 

and execute the movements safely and effectively. 

Learn to Move – Friday November 4 – 10:30am, Wednesday December 21 – 7:00pm, 

Wednesday March 14 – 7:00pm, Friday June 1 – 10:30am 

ZUMBA! ZUMBA! ZUMBA! This seems to be the big BUZZ word in fitness these days and for good reason. Zumba 

has made fitness FUN and ACCESSIBLE for people of all ages, genders, races, and fitness levels. It is said that 

“dance is the universal language” and in Zumba classes which are held worldwide to smiling, laughing, excited 

participants this is obviously true. The fitness industry has tapped into this Latin infused fitness dance party and 

taken the stress out of ‘sweat’. There is no right or wrong way to do Zumba but for those of you who would like 

to have a better understanding of some of the steps often found in a Zumba class this workshop is for you. 

17.

KINESIS: 

The NEW 20 Minute Workout! 

IT’S SIMPLE! IT’S EFFECTIVE! IT’S QUICK! And IT WORKS! 

This 3 dimensional method of training allows for ease of movement following the bodies’ own natural patterns. 

The patterns are always balanced and involve integrated movement to not only challenge your muscles but 

coordination as well. Kinesis workouts are designed to allow even the most novice exerciser to feel successful 

and to challenge the very fit. 

Cut down your time at the gym by getting a twenty minute workout that promises results! 

Choose one of the following 20 minute workouts: 

1. Cardio 

2. Upper Body 

3. Lower Body 

4. Total Body 

5. Core 

6. Rehabilitative/Flexible Strength 

Each workout is: 

1. Simple 

2. 20 minutes in length 

3. Easy to Learn 

4. Progressive 

THAT WAS THEN... 

Kinesis workouts are designed… 

…To be used as a stand alone workout when your time is limited. It’s perfect for lunch hour or early morning. 

…To be used as a compliment to your existing workout. For example, add a Core Kinesis to your regular gym 

workout. 

…To be used as an add-on to your favorite group fitness class. A full body Kinesis workout is the perfect compliment 

to a bike class! 

All kinesis workouts are 20 minutes 

Now you can work with a trainer for as little as 

$10 per session. 

THIS IS NOW! 

• Private $ 20.00 

• Semi Private 

• Group of 3 

• Group of 4 

$ 15.00/person 



18. 


**Prices shown are for members. Non members are subject to additional fees.

Boot Camps: 

Create Go Muscles… not Show Muscles! 

If you’ve ever experienced a weight loss plateau, you realize how your body can adjust to a diet and fitness 

program and stall your weight loss efforts. Despite the fact that you watch what you eat and walk on the treadmill 

daily, those stubborn pounds just won’t seem to budge. Although walking, if done at a rapid pace, is a good fat 

burning workout, sometimes you need to shake up your fitness routine to start seeing results again. One way to 

do this is with boot camps! 

What exactly is a boot camp workout? Boot camp workouts are exercise sessions that challenge every muscle in 

your body. By rapidly moving from exercise to exercise with little rest in between, you tone and firm muscles while 

getting a good cardiovascular workout at the same time. Plus, it’s a lot more cost effective than personal training! 

Beginner Boot Camp: 

Beginner Boot Camp is designed for new participants looking for the benefits of a boot camp but at a less intense 

pace. A good place to start getting fit! 

Mondays & Wednesdays 6:00pm–7:00pm 



Session #1 (8 weeks): September 14 - October 31 (Skip Oct. 10*) 

Session #2 (6 weeks): November 7 - December 14 

Session #3 (8 weeks): January 9 - February 27 (Skip Feb. 20*) 

Athletic Boot Camp: 

Develop strength, endurance, skill, and agility in a fun, effective, and results driven environment. This 6 week 

Co-Ed boot camp is designed to keep your workouts fresh, keep you reaching for the next level, and keep you 

wanting more! Get fit by Christmas by enlisting yourself today! 

Mondays & Wednesdays 10:15am–11:15am Or Tuesdays & Thursdays 5:30pm–6:30pm 



Session #1 (8 weeks): September 12/13- October 31/November 1 (Skip Oct. 10*) 

Session #2 (6 weeks): November 7/8 - December 14/15 

Session #3 (8 weeks): January 9/10 - February 27/28 (Skip. Feb 20*) 

XTREME Boot Camp: 

Upon successful completion of “Athletic Boot Camp” you will be granted access into this intense 6 week camp. 

During XTREME Boot Camp you will be pushed harder, have more fun, and experience results you can’t imagine. 

Feel better and reach your goals faster! 

Mondays & Wednesdays 7:00pm–8:00pm Or Tuesdays & Thursdays 11:15am–12:15pm 



Session #1 (8 weeks): September 12/13- October 31 (Skip Oct. 10*) 


Session #3 (8 weeks): January 9/10 - February 27 (Skip Feb. 20*) 

*plus applicable tax. 19.

Boot Camps CONTINued: 

Cardio Boot Camp: 

All of our Boot Camps incorporate cardiovascular training but for those of you who just love getting your heart 

rate up we have added this once per week Boot Camp that promises to do just that. Cardio Boot Camp uses a 

variety of equipment and activities throughout and around the club that you may not find in a traditional Boot Camp. 

Tuesdays 7:00pm–8:00pm Or Fridays 10:30am–11:30am 



Session #1 (8 weeks): September 13/16- November 1/4 


Session #3 (8 weeks): January 10/13 - February 28/March 2 

Boomer Boot Camp: 

This Boot Camp is geared towards participants ranging in age from 55 and up. It focuses on workouts designed 

for the older adult by targeting all components of fitness including muscle strength and endurance, cardiovascular 

conditioning and flexibility training. Exercises are done at an intensity level that takes into consideration the 

concerns and interests of the aging population. 

Tuesdays & Thursdays 8:30am–9:30am 



Session #1 (8 weeks): September 13 - November 1 (Skip Oct. 10*) 


Session #3 (8 weeks): January 10 - February 28 (Skip Feb. 20*) 

Boot Camp Plus: 

This once-a-week boot camp is designed for participants who are already enrolled in either Athletic Boot Camp 

or Xtreme Boot Camp. By adding an additional session per week, Boot Camp Plus participants will see increased 

results! 

Saturdays 8:30am–9:30am 



Session #1 (8 weeks): September 17 - November 5 


Session #3 (8 weeks): January 14 - March 3 

*Classes missed due to statutory holidays can be made up at Boot Camp Plus on any 

Saturday during the session. 

20. 


Sport Specific Training: 

Team Training: 

How do you become better at your sport? You train better. Skill is one thing, but having the ability to perform at an 

optimal level comes from conditioning. Regardless of which sport you play, whether it’s recreational or competitive, 

our trainers will get your team to the next level. 

6 weeks: 18 Sessions: $1900.00 Per Team Or 12 Sessions: $1300.00 Per Team 

Please contact Tallon for details and to book sessions. 

Impact Sports Performance: 

These Group Training sessions are sports specific and designed for boys and girls ages 8 – 14 years. The 

workouts are functional and geared towards improving overall athletic performance. Sessions will be one hour 

each and will be designed to meet all participants’ needs. Dates and times will be finalized by the trainer and 

participants upon enrollment. Please contact Sheila for more information. 

Tuesdays 5:00pm–6:00pm Or Thursdays 5:00pm–6:00pm 

10 Hour Pack: Member: $180.00 Non Member: $230.00 

20 Hour Pack: Member: $300.00 Non Member: $400.00 

Superior Athletic Performance Program [S.A.P.]: 

Attain the highest level of athletic success! Let us get you there with an individualized, comprehensive training 

program. Through the use of modern training techniques, state-of-the-art equipment, and a wealth of knowledge, 

you will be pushed and encouraged to develop the physical dimensions needed for athletic success. A 

focus on strength, power, agility, speed, and weekly individual skill refinement will have you performing beyond 

any level you have previously experienced! Every athlete has a goal and we will help you reach yours. You will Out 

work, Out muscle, Out play… prepare to be the best you can be! 

COMING AGAIN THIS SPRING. STAY TUNED FOR DATES AND TIMES. 


Therapy Options: 

Kourtney Livingston: 

Individual Stretch and Soft Tissue Release Session: 

Soft Tissue Release (STR) sessions are perfect for anyone looking to increase range of motion and flexibility and 

heal from injury. STR is a combination of myofascial release, therapeutic massage and active assisted stretching. 

The technique involves applying pressure during a specific stretch. The goal is to appeal to the autonomic nervous 

system which leads to a spontaneous release of an injured muscle. 

½ Hour Soft Tissue Release: Member: $40.00 Non Member: $50.00 

Individual Soft Tissue Release Sessions combined with Personal Training: 

Combining STR with Personal Training is beneficial for clients who want to increase the benefits and results of 

their PT sessions. The result of this technique is a fast and permanent reorganization of the muscle fibers into 

their original resting length. Imbalances are corrected, muscle pain is decreased and muscle performance is 

improved when incorporating STR with an active lifestyle. Anyone who has been injured in sports, at work, or who 

has injuries that have occurred over time can benefit from STR. 

½ Hour Soft Tissue Release & ½ Hour PT Session: Member: $70.00 Non Member: $80.00 

Natasha Boldireff: 

Therapeutic Yoga: 

Therapeutic Yoga in particular teaches you how to understand the whispers in your body (before they become 

screams) by using simple and highly effective principles of movement and props. A session is ideal for anyone 

who is continuously revolving in pain, tension, weakness, default and holding patterns. In just one session you 

begin to witness the emergence of more space, to source strength via ease, and gain a better understanding 

of your body’s tendencies. 0The results are often surprising and always beneficial to all your daily and physical 

pursuits. 

1 Hour Private Therapeutic Yoga Session: Member: $60.00 Non Member: $70.00 

22. 


SQUASH Lessons: 

All squash lessons are 45 minutes 

• Private $ 40.00 


• Group of 3 $ 54.00 

Adult Squash 

Intro To Squash: 

Come on out and learn to play squash! We are offering free squash lessons for our non-squash playing members. 

Participants will learn the basics of squash in a 45 minute lesson. Learn the proper grip, basic strokes and how 

to keep score. 

Register for one of the following time slots at the front desk: 

Tuesdays 10:30am–11:15am Or Wednesdays 7:30pm–8:15pm 

Member: Free Non Member: N/A 

Tuesdays: September 20 Wednesdays: October 19 

November 22 February 22 

January 24 April 18 

March 20 

Adult Squash Clinic: 

A clinic designed for all levels of play. Players will be assigned a practice partner of similar ability. Focus will be 

placed on technique and strategy. Join the group and meet others with the same desire to improve their game! 



Session #1: September 20 - October 25 



Session #4: February 21 - April 3 (Skip Mar. 13) 

Women’s Squash Clinic: 

Are you a beginner? Don’t worry; this program is developed for all levels of players. Each player will have practice 

partners with similar abilities. This clinic will cover technique and strategy as well as improving players’ fitness. 

Enjoy the learning while meeting other players in the club. 

Tuesdays 9:30am–10:30am 






Video Analysis: 

A valuable technique in improving your game is to see it for yourself. During your lesson specific shots (you can 

choose what you want to work on) will be filmed and then the pro will critique your technique “on the big screen” 

with you. 

Member: $30.00 Non Member: $30.00 

*Price is in addition to lesson fee 


**Prices shown are for members. Non members are subject to additional fees. 23.

SQUASH CONTINued: 

Squash Round Robins: 

Want to meet some of your fellow squash players? Drop in and take part in one of our fun Round Robins. No 

commitment needed, just bring your racquet and your game! 

Per Day: Member: Free Non Member: N/A 

All Levels Wednesdays 6:00pm–7:30pm 


Saturdays 10:00am–12:00pm 

Squash House League: 

With three sessions of house league run per year, you are guaranteed good matches and good fun! Players are 

placed on a team at their appropriate level and matches are all pre-arranged by the squash pro. Players will have 

one match per week at which time the scores are recorded for your team. There will be “play-offs” for all teams 

on the final night. 


10 weeks: Member: $40.00 Non Member: N/A 


Session #2: January 9 - March 26 (Skip Feb. 20, Mar. 12) 

Session #3: April 2 - June 11 (Skip May 21) 

Squash Ladder: 

Players are placed in a box with 4 opponents. You must arrange your own games and play each player in your 

box within the month. Players are moved higher or lower depending on how they score each month. 

Session #1: 

Session #2: 

Begins week of September 19 - ladder is revised monthly 

Begins week of January 9 - ladder is revised monthly 

IVY League: 

So you think you’re great eh? The Ivy League is designed to show the level of play you hold within the club. The 

goal is to move as high up the rankings as possible. Challenge any player within 10 rankings of yourself and 

jump ahead if you win! All official matches played within the club count towards your ranking. (i.e. House league, 

ladder, challenges). See the club pro to book your evaluation and to be placed on the club rankings! 

T & D Squash League: 

HRC has two teams that compete regularly in the Toronto & District Squash League. This competitive league 

includes both home games and away games. The night includes refereeing, scoring, drinks, and dinner. Players 

should commit for the whole season when considering playing on one of the teams. Please see the squash pro 


Men’s D Team: Tuesday Nights 

Masters Team: Thursday Nights 

24. 


Tennis Lessons: 

All tennis lessons are 1 hour 

Head Pro: 

• Private $ 65.00 


• Group of 3 $ 85.00 

• Group of 4 $ 90.00 

Pros: 

• Private $ 50.00 


• Group of 3 $ 70.00 

• Group of 4 $ 75.00 

Court Fees (Racquet Members): 

• Prime Time $ 18.00 

• Non Prime $ 14.00 

Court Fees (Fitness and Non Members): 

Must be accompanied by a Racquet Member when on court. 

• Tennis $ 30.00 

• Squash $ 20.00 


**Prices shown are for members. Non members are subject to additional fees. 

25.

Tennis: 

Intro To Tennis: 

Come on out and learn to play tennis! We are offering free tennis lessons for our non-tennis playing members. 

Participants will learn the basics of tennis in a 1 hour lesson. Learn how to hold the racquet, forehand/backhand 

groundstrokes, forehand/backhand volleys and how to keep score. Racquets and balls are provided! 

Register for one of the following time slots at the front desk: 

Mondays 8:30pm–9:30pm Or Wednesdays 1:30pm–2:30pm 

Member: Free Non Member: N/A 

Mondays: September 26 Wednesdays: October 26 

November 28 December 14 

January 30 February 29 

March 26 April 25 

Start-up Tennis: 

It’s time to learn to play! Whether you just want to play socially with friends or need to keep up with the kids who 

are getting bigger and better, join our beginner tennis class. You’ll learn the basics of the game – grip, scoring, 

strokes, footwork, court positioning and more. Start-Up Tennis is a great way to get some exercise and meet 

other beginning players to set up games with! 

Mondays 12:30pm–1:30pm Or Wednesdays 7:30pm–8:30pm 


Session #1: September 26/28- November 7/2 (Skip Oct. 10) 

Session #2: November 14/16- December 19/21 

Session #3: January 9/11 - February 13/15 

Session #4: February 27/29 - April 9/11 (Skip Mar. 12/14) 

Session #5: April 16/18 - May 28/23 (Skip May 21) 

Nitty Gritty Tennis: 

One step up! If you’ve learned the basics of the game and are ready to move to the next level, it’s time to get 

down to the nitty gritty! The pro will teach you more advanced strokes, grips, strategies, point construction, etc. 

that will help you improve your shots, stay in points longer and win more games! 




Session #2: November 24 - January 26 (Skip Dec. 29, Jan. 5) 

Session #3: February 2 - March 29 (Skip Mar. 15) 

Session #4: April 5 - May 24 

26. 


Tennis CONTINued: 

Doubles Strategy Clinic: 

Level 1 – If you are a budding doubles player, this clinic is for you! Learn the basics of playing doubles with 

emphasis on positioning, communication, court geometry, where to hit the ball, and much more. This clinic will 

help the most basic player take their doubles game to the next level! 

Level 2 – This clinic is for players that are more advanced and have already taken Level 1. This program will 

focus on more advanced positioning, different formations, poaching and much more! 

Wednesdays 12:30pm–2:30pm 


Level 1: Session #1: September 28 - October 19 


Session #3: February 8 - February 29 


Level 2: Session #1: October 26 - November 16 


Session #3: March 21 - April 11 

Session #4: May 16 - May 9 

Singles Strategy Clinic: 

This new program is designed to improve the singles player’s ability to incorporate strategic playing to their 

advantage. Learn how to position yourself on the court to win the game, where to hit the ball to take control of 

the play, and much more. 



Level 1: Session #1: September 27 - November 1 





X-Treme Clinics: 

Give it all or give it up!! Inject some new intensity to your game while sharpening your skills. This clinic is for 

the intense player who wants to train hard and become the best they can be! With a ratio of 4 players to 1 coach, 

there’s lots of fast-paced drills and valuable feedback from the pros over the 2-hour period. This clinic is for the 

more advanced player. 

Saturdays 11:30am–1:30pm 

Per Day: Member: $39.00 Non Member: $49.00 

Session #1: October 15 

Session #2: January 21 


27.


Create Your Own Clinic: 

Does your busy schedule conflict with HRC’s programs? Grab 2-3 friends and create your own clinic! You will 

work with our Head Tennis Pro to set up a regular time that fits your schedule. You will also choose the focus of 

your clinic, so it’s completely catered to your needs. All clinics are 4 weeks in length. 

4 weeks: 1 Hour per week 

3 Players: Member: $100.00 Non Member: $132.00 

4 Players: Member: $80.00 Non Member: $112.00 

Lesson Combo: 

Get better faster!! This package includes a one hour lesson with our Head Pro and a one hour hitting session with 

a pro. Take the opportunity to practice the skills learned in your lesson by hitting with a skilled player. Speak to 

the Racquets Director for more information. 


Video Analysis: 

A valuable technique in improving your game is to see it for yourself. During your lesson specific shots (you can 

choose what you want to work on) will be filmed and then the pro will critique your technique “on the big screen” 

with you. 


*Price is in addition to lesson fee 

Tennis Boot Camp: 

Can you handle it? One hour of intense drills that will get your thighs burning and your heart pumping while 

improving your movement on the court. Tennis skills required. Call the Front Desk weekly to reserve your spot! 

Mondays 9:30am–10:30am Thursdays 9:30am–10:30am Fridays 9:30am–10:30am 

Per class: Member: $15.00 Non Member: $20.00 

Stroke of the Week: 

Need more power in your backhand? Too many double faults? Can’t keep your forehand in the court? Sign up 

for Stroke-of-the-week! Our pro will give you technical correction for your tennis strokes that will improve your 

consistency on the courts and help you look like a pro! Call the Front Desk weekly to reserve your spot! 

Wednesdays 6:30pm–7:30pm Fridays 1:30pm–2:30pm 

Per class: Member: $15.00 Non Member: $20.00 

28. 



Tennis House League: 

Our HRC Tennis House League is a great way to get involved and meet lots of other players! Compete weekly 

on a team consisting of players from beginner level to advanced. Players will be individually rated and compete 

against opponents of similar ability to earn points for their team. We will wrap up the season with a social banquet 

in The EDGE! Don’t miss the fun – sign up for house league! 




Session #2: January 10 - March 20 (Skip Mar. 13) 

Session #3: April 3 - June 5 

Singles League: 

This new program is designed to provide structured competitive team based singles play. The pro will organize 

participants into teams and singles matches will be played each week. Players will compete against players of 

similar abilities. 




Session #2: January 9 - March 19 (Skip Feb. 20, Mar. 12) 

Session #3: March 26 - June 4 (Skip May 21) 

Singles Ladder: 

Looking for some singles competition? The HRC tennis ladder is an opportunity to play some competitive games 

and get to know other players in the club that are at your level. Players are placed in boxes according to their 

ability level, play matches against other players in the box, and move up or down to the next box depending on 

results. It’s simple, fun and a great way to get some extra competition! 

Matches are scheduled and booked by participants. Court fees apply. 

Session #1: Begins week of September 5 - ladder is revised monthly 

Session #2: Begins week of January 9 - ladder is revised monthly 

Tennis Round Robins: 

Are you looking for a game but don’t have time to organize? Round robins are for you! Our pro will mix and match 

players so that you get a variety of games over a 2 hour period. A great way to combine competition and social 

time! Balls are provided by the club. 

Ladies Fridays - 12:30pm–2:30pm 

Men’s Thursdays - 6:30pm–8:30pm 

Per Day: Member: $12.00 Non Member: N/A 



Ladies Diamond League: 

Join this competitive women’s doubles league and battle it out on the courts every Monday. There are 3 times 

slots for matches – 9:30-11:30, 11:30-1:30 and 1:30-3:30. Teams are made up of Intermediate to Advanced 

tennis ladies from the local area as well as Brampton/Bramalea. If you are interested in being part of the Diamond 

League, contact JoAnn for more information. 

Mondays 9:30am–3:30pm 

Weekly: Member: $15.00 Non Member: N/A 

Session #1: October 17 - April 9 (Skip Dec. 26, Jan. 2, Feb. 20, Mar. 12) 

Serenity League: 

This League is designed for the 50+ player. Doubles matches are created each week for those signed up in the 

league. Come on out and enjoy a morning of organized tennis with your peer group! 

Wednesdays 8:30am–10:30am Or 9:30am–11:30am 

Weekly: Member: $15.00 Non Member: N/A 

Session #1: October 12 - April 11 (Skip Dec. 28, Mar. 14) 

Ladies Windoor Team: 

If you are a competitive tennis lady and are interested in being part of one of our travelling teams, the HRC Windoor 

league is for you. Competing on Wednesday or Thursday mornings at various tennis clubs in the GTA, our 

team will vie for top spot in both the “A” and “B” divisions. Each Week, the home team hosts a lunch following the 

matches. Team practice takes place on Tuesday mornings. Speak to the pro if you’d like to try out for the team! 

Tryouts on Tuesday September 20 and Thursday September 22 – 9:30am–11:30am 

Per Day: Member: $25.00 

Tennis Strength & Agility Boot Camp: 

Increase your winning shots with this boot camp designed specifically for tennis players. Off-court training 

includes workouts to increase core strength, speed and agility, footwork, and much more. This functional training 

will directly translate into faster movement on the court and greater power in your shots. A winning improvement! 

Mondays & Fridays 11:30am–12:30pm Or Mondays & Wednesdays 6:30pm–7:30pm 


Session #1 (Level 1): September 19 - October 31 (Skip Oct. 10) 

Session #2 (Level 2): November 7 - December 16 

Session #3 (Level 1): January 16 - February 27 (Skip Feb. 20) 

Session #4 (Level 2): March 19 - April 30/ May 4 (Skip Apr. 6) 

OTA Sanctioned Tournaments 

For highly motivated and competitive players who want to try their luck on the Provincial tennis circuit, HRC 

hosts a number of Ontario Tennis Association sanctioned tournaments throughout the season. These events are 

overseen by the OTA and players accumulate points for provincial rankings. Check the bulletin board and website 

for upcoming tournament dates. 

Dates: 

TBA 

30. 


Other ADULT Programs: 

Ballroom Dancing 

ALL NEW PROGRAM! BRAND NEW INSTRUCTOR! This brand new and thoroughly expanded program enables 

you to learn all types of Latin and Ballroom dancing techniques even if you can’t find a partner to join you. Get 

active. Learn to dance. Meet some great new people and HAVE FUN! (Intermediate dancers are welcome to come 

for all three hours!) 

Beginner: 


Intermediate: 



Session #1: September 12 - January 16 (Skip Oct. 10, Dec. 26, Jan. 2) 

Belly Dancing 

Lose weight, strengthen your core and have fun! This 12 week session is based on the Egyptian Cabaret Style 

of Belly Dancing. The class is geared towards beginners and will focus on teaching many of the beginner moves 

required for belly dance. Students will be taken through a series of basic movements progressing each week until 

they are able to effectively complete a dance routine by the end of the session. 



Session #1: September 15 - December 1 

Session #2: January 12 - March 29 

Line Dancing 

Dust off your old cowboy boots and join us for 6 weeks of boot-scoot boogying! We are offering line dancing here 

at HRC. There is no previous experience necessary! 

Beginner: 


Intermediate: 




Session #2 November 2 - December 7 


Session #4 February 29 - April 4 

Self Defense 

Learn to protect yourself! These self defense techniques are beneficial for people of all ages and levels of physical 

ability. The techniques are based on a non-violent and non-confrontational approach but ultimately will give 

participants the ability to act should a situation present itself. The techniques are easy to learn and effective. This 

workshop promises to be FUN, interactive and educational. 

Level 1: Friday October 14th 7:00pm–9:00pm 


Level 2: Friday October 28th 7:00pm–9:00pm 



31.

Program Wish List & Notes

RR 2, Orangeville, ON, L9W 2Y9 

> P. 519.942.BALL (2255) 

> F. 519.940.5676 

www.headwatersracquetclub.com

FALL AND WINTER PROGRAM BOOK - Headwaters Racquet Club

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