Dovercourt Spring 2015 program guide

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REHABILITATION FELDENKRAIS ATM (AWARENESS THROUGH MOVEMENT) Explore new ways of moving more comfortably and effectively with the Feldenkrais Method of body awareness. These relaxing lessons will help you discover how to reduce pain and stiffness, improve your posture, relieve tension and enhance your general well being. Dovercourt is pleased to introduce Instructor Rosa Murnaghan, Certified Feldenkrais Practitioner. REHAB WALKING This instructional class is designed for individuals who want to walk in a safe, supervised small group. Ideal for those recovering from surgery, injury or medical conditions such as stroke, arthritis, and knee/hip replacements, our Rehab Walking program is an excellent step in the right direction. OSTEOFIT Perform muscular strength and endurance exercises and experience an increase in functional ability under the guidance of the a skilled instructor. Osteofit was created specifically for individuals who have bone density issues such as osteoporosis or osteopenia. PRENATAL PROGRAMS WE ARE COMMITTED TO KEEPING OUR MOMS-TO-BE HEALTHY, SAFE AND FIT. JOIN OUR PRENATAL PROGRAMS TO MAINTAIN YOUR ACTIVE LIFESTYLE DURING ALL PHASES OF YOUR PREGNANCY. PRENATAL YOGA (SUITABLE FOR BEGINNERS) Stay healthy during pregnancy with yoga postures to stretch and strengthen the entire body. Breath work will relax and deepen your experience, and allow a connection between mind, body and soul during this special time. PRENATAL AQUA Make the most out of every stage of fitness throughout pregnancy. This class offers a safe and effective fitness program for moms-tobe. Exercises are low impact and easy on the joints and the lower back, while keeping mom strong and helping to prepare the body for childbirth. NEW! PRENATAL STRENGTH Make the most out of your pregnancy and prepare the body for childbirth by incorporating strength training into your regime. Led by Dovercourt’s prenatal fitness experts, a focus will be on strengthening the core and pelvic floor. SEE CHARTS “F” THRU “I” PAGES 38-41 FOR FULL SCHEDULE MOM AND BABY PROGRAMS DOVERCOURT IS THE PERFECT PLACE FOR NEW MOMS TO GET BACK IN SHAPE! WORK OUT WITH OUR POSTNATAL EXERCISE SPECIALISTS IN OUR MOM AND BABY PROGRAMS, OR DROP OFF AT KINDERCARE TO TAKE SOME WELL-EARNED TIME FOR YOURSELF! (SEE PAGE 20 FOR DETAILS ABOUT KINDERKORNER). POSTNATAL TRX AND CORE CONDITIONING WITH BABY Core conditioning using the TRX suspension system is great for lengthening and strengthening the core! The exercises taught in this class will focus and restoring proper alignment to the spine and pelvis, flattening the tummy and re-energizing tired mom muscles, while offering moms a safe place to reconnect and get fit with baby nearby. POSTNATAL CORE CONDITIONING WITH BABY The perfect program for the new mom, with its focus on abdominals, core and the pelvic floor, our Postnatal Core Conditioning offers a focus on strengthening the core and pelvic floor post-pregnancy. Pre-crawling babies are welcome, and will be part of the workout, or moms are welcome to leave the little ones at Kinderkorner, now open later to accommodate this special class! All levels welcome. POSTNATAL YOGA WITH BABY Enjoy a yoga practice tailored to the postnatal body. Pre-crawling babies are welcome, and can be incorporated into the workout, or simply hang out and watch mom do her asanas (postures). All levels welcome. *new time!* POSTNATAL AQUA WITH BABY Enjoy the excellent cardiovascular and muscular strengthening benefits of an aquafitness workout with the company of your baby and other new moms. Even baby gets to enjoy, as they float alongside mom in an infant flotation device provided by Dovercourt. ANNA’S EXTRA SPECIAL MOM & BABY VARIETY Join Dovercourt’s own Fitness Coordinator and Prenatal and Postnatal Expert, Anna, as she leads the class through a variety of workouts and fitness genres. No two weeks will be the same in this variety class, incorporating TRX, Bosu, Weights, Cardio, Dance, and Circuits! Moms and babies of any ability are welcome! POSTNATAL PILATES Enjoy the benefits of this core-strengthening and posture-improving fitness technique, in a class designed especially for postpartum moms! Created to tone and target the pelvic floor and transverse abdominus, the muscles most commonly affected during pregnancy and childbirth, we’ll offer the perfect mindbody balance to your fitness regime post partum. DANCE FITNESS ENERGIZE YOUR BODY AND BLAST CALORIES IN OUR DANCE-STYLED FITNESS PROGRAMS. NO DANCE EXPERIENCE NECESSARY! ZUMBA An excitingly spicy, hip-swiveling workout where African, Caribbean and Latin dance moves are combined with aerobics and fitness, to create a perfectly toned body… without even realizing it! Join the party! BAMBOO BARRE FITNESS Bamboo Barre is creatively choreographed with a combination of dynamic, static and isometric movements using poses inspired by Ballet, Yoga and Pilates. Different from a traditional barre class, bamboo sticks are used in place of a wall-mounted barre allowing you to do this class anywhere. NEW! ADULT BALLET Channel your inner ballerina with Dovercourt’s Adult Ballet program! Learn a new way to perfect posture, lengthen the muscles, and gain incredible strength through graceful yet challenging moves. A workout unlike any other! HOOPING (ALL LEVELS HOOPING) Learn techniques for core hooping (waist, hip, chest, shoulder, neck, and thigh) and off the body (hand hooping, tosses, isolation etc.), cardio intervals, tricks, movement, laughter & fun! Hoops are provided or may be purchased from the instructor (Trish, www. sirenhoops.com). Watch the Dovercourt calendar for our free twice-monthly hoop jams as well as occasional workshops by local and international hoop stars. SPECIAL INTEREST FITNESS TAI CHI (ALL LEVELS) Tai Chi employs precise physical movement, visualization and focused internal awareness to strengthen, relax and integrate the body & mind. All levels are welcome to this meditative mind and body-connecting class. TOTAL BODY STRETCH This is not a yoga class! 45 minutes of muscle and limb stretch that will improve flexibility from head to toe. Stretching is functional, helps blood flow and also helps to relieve stress. Come and shake the day off with us, in this class suitable for all levels. 24 DOVERCOURT.ORG | 613-798-8950
ADULT RECREATION PROGRAMS LEARN TO CLIMB Intro to Climbing Workshop Participants will gain a solid understanding of climbing terminology, equipment use, essential knots, and how to belay. This workshop is for those new to climbing or those wanting to refresh their basic skills and knowledge. Wed 6:30-9:30pm, May 20, 98120 – $30 Wed 6:30-9:30pm, Jun 17, 98121 – $30 Learn To Climb: Top Roping (12yrs+) This 4-week course builds confidence and technique to master indoor walls and prepare for outdoor climbing. During the course participants will learn techniques and moves to improve their climbing, learn about climbing safety, knots, and correct belay procedures. Tue 6:00-8:00pm, May 12 – Jun 2, 98108 – $85 BABY-WEARING LATIN DANCE Moms (and dads) get fit with their babies by learning fun steps to the rhythmic beats of Salsa and other Latin dances such as Merengue, Rumba, Cumbia and Bachata. Baby-Wearing Latin Dance class is open to everyone. You don’t even need to know how to dance; the desire to share a special moment of music and movement with your child is all you need. Salsa is soothing for a baby, since the rocking movements bring them back to the time they spent in utero. Your baby will love being swayed while in direct contact with you! We recommend that your child be at least 6–8 wks old. Parents must provide their own baby carrier. Tues 1:15-2:15pm, Apr 7 – Jun 9, 98073 – $151 BABY-WEARING BALLET This Mom and Baby class is similar to regular ballet classes with barre exercises and centre exercises. Special attention is given to muscle toning and stretching particular to arduous ballet training, all with your baby secured to you in your carrier. This all-new post-natal activity will whip you into shape while sharing valuable time with your baby. We recommend that your child be at least 6–8 wks old. Parents must provide their own baby carrier. Wed 1:15-2:15pm, Apr 8 – Jun 10, 98075 – $151 SUP FITNESS & YOGA Try SUP (Stand Up Paddleboard) classes in the Dovercourt pool with Urban Ocean SUP. Learn more about stand up paddling by checking out www.urbanoceansup.com. No prior experience needed for pool classes. Space is extremely limited. SUP Six Pack This FUNctional fitness class incorporates core strengthening fitness and yoga poses all while balancing on a board. Build stamina and sixpack abs while on the water. Wed 8:00-8:45pm, Apr 15 – May 20 98122 – $153 Floating Yoga Take your yoga practice to another level. Let the paddleboard become your mat, improve your balance and engage your core more than ever. Bring mind, body and spirit together in this floating Hatha yoga class. Sat 8:30-9:30pm,Apr 18 – May 30 98123 – $153 ADULT SESSIONAL PROGRAMS OTTAWA RUNNING CLUB The running club provides runners of all levels weekly coached interval training to develop strength, stamina, and speed in a supportive and social environment. The club meets at Dovercourt every Tuesday night at 6pm and runs to a different workout location each week, focusing either on speed intervals or hill training. A typical workout, usually finished by 7pm, includes a warm-up, cool down, and coaching tips – ottawarunningclub.com ADULT POTTERY Adult Wheel & Hand Building Discover a great feeling of accomplishment by turning your vision into pieces of art. Students will explore various techniques of hand building and try the wheel before finishing their works of art with beautiful glazes. Wed 6:30-9:30pm, Apr 15 – Jun 17, 98125 – $261 Adult on the Wheel Learn how to use the wheel to create bowls and cups; finish them with beautiful glazes. This small class is open to all levels of potters. Tue 7:30-9:30pm, Apr 14 – Jun 16, 98126 – $219 WHY SHOULD YOUR KIDS HAVE ALL THE FUN? INTRODUCING BALLET FOR ADULTS AT DOVERCOURT DOG TRAINING Dog Training Basics Positive reinforcement training for dogs of all ages. Have fun teaching your dog the basic commands: sit, pay attention, down, come, walk on a loose leash, etc. Focus is on developing a safe, well socialized pet and a happy home environment. If obedience competition is your goal, this class is your first step towards the ring. Presented by Carol Upton – carolthedogtrainer.ca Leash Manners (Beginner) Wed 5:30-6:15pm, Apr 1 – Apr 22, 98151 – $72 Dog Training Basics (Beginner) Wed 6:30-8pm, Apr 1 – Apr 22, 98152 – $142 Reliable Recall (Beginner) Wed 8:15-9pm, Apr 1 – Apr 22, 98153 – $72 Leash Manners (Intermediate) Wed 5:30-6:15pm, Apr 29 – May 20, 98155 – $72 Dog Training Basics (Beginner) Wed 6:30-8pm, Apr 29 – May 20, 98156 – $142 Reliable Recall (Intermediate) Wed 8:15-9pm, Apr 29 – May 20, 98157 – $72 Leash Manners (Advanced) Wed 5:30-6:15pm, May 27 – June 17, 98158 – $72 Dog Training Basics (Beginner) Wed 6:30-8pm, May 27 – June 17, 98159 – $142 Reliable Recall (Advanced) Wed 8:15-9pm, May 27 – June 17, 98160 – $72 ADULT BALLET See Page 24 for description. Tues 7:00-7:55pm Apr 7-Jun 23 97227 – $132 THIS CLASS IS SUITABLE FOR THOSE WITH NO PREVIOUS DANCE EXPERIENCE, AND FORMER PRIMA BALLERINAS ALIKE! SPRING PROGRAMS 2015 25
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Page 4 and 5: PRESCHOOL & DROP IN PROGRAMS 70 5 $
Page 6 and 7: REGISTERED PRESCHOOL PROGRAMS CON
Page 8 and 9: THE BEST PARTIES IN OTTAWA ARE RIGH
Page 12 and 13: CREATIVITY & EDUCATION FOR SCHOOL A
Page 16 and 17: BLUESFEST SCHOOL OF MUSIC & ART BSO
Page 18 and 19: AQUATIC CERTIFICATIONS FOR YOUTH BE
Page 20 and 21: FITNESS FOR ADULTS 50 DISCOUNT ON M
Page 22 and 23: ADULT FITNESS PROGRAM DESCRIPTIONS
Page 26 and 27: GROUP FITNESS PASS GIVES YOU UNLIMI
Page 28 and 29: GOLD CLUB WELCOME PROGRAMS TO THE G
Page 31 and 32: SPRING PROGRAMS 2015 31
Page 33 and 34: C PRIVATE SWIM LESSONS SESSION DATE
Page 35 and 36: 10:00 10:10 10:10(B/C) 10:40(B/C) 1
Page 37 and 38: 4:00(3/4) 97644 5:30(3/4) 6:20 6:40
Page 39 and 40: G SPINNING FITNESS CHART - ADULT PR
Page 41 and 42: I FITNESS CHART - ADULT PROGRAMS PR
Page 44: DON’T FORGET TO PICK UP YOUR COPY

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