Dovercourt Fall 2015 Program Book

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ADULT FITNESS PROGRAM DESCRIPTIONS PLEASE SEE THE CHARTS ON PAGES 40-43 FOR FITNESS CLASS DETAILS (DAYS, TIMES, INSTRUCTORS, FEES ETC). AQUAFITNESS WE OFFER A VARIETY OF FITNESS, REHAB AND SPECIALIZED AQUAFIT CLASSES FOR EVERYONE TO EXPERIENCE THE BENEFITS OF WATER-BASED ACTIVITY. DOVERCOURT’S WARM WATER POOL IS ALWAYS THE RIGHT TEMPERATURE FOR BOTH HIGH AND LOW INTENSITY WORKOUTS. AQUAFITNESS This shallow water class focuses on correct form and technique, and uses the resistive properties of water to achieve a full body workout. Our dedicated Aquafit Instructors will meet the specific needs of participants regardless of individual fitness levels. EARLY MORNING ENERGIZER Get your blood pumping and work muscles you never knew you had with this early morning, multi-level program which incorporates cardio with muscular strength and endurance techniques. Start your day feeling fresh and invigorated! WAKE-UP WORKOUT These early morning multi-level aqua programs focus on correct form and technique, making them a great way to get in a work out before work, and starting the day ready to tackle anything! AQUA POWER CIRCUIT Wake up energized! Start the day the best way with this multi-level, circuit-style workout. Taking place in both shallow and deep water, Aqua Power Circuit appeals to both beginners and advanced participants. DEEP AQUA Get deep into aqua with this low impact workout that is both challenging and relaxing. All participants wear aqua belts for flotation but must be able to swim without assistance. DEEP GENTLE AQUA Held in the deep water, our Deep Gentle Aqua is a perfect choice for those who are just getting started or require a gentle low impact form of exercise. Participants wear an aqua belt, but must be able to swim without assistance. TOTAL AQUA A total body tune-up is what you will get in this aqua combo class which features cardio, strengthening, toning, balance, core stability, coordination and agility. ATHLETIC AQUA A high-energy deep water workout combining cardiovascular and resistance exercises, our Athletic Aqua incorporates a variety of equipment, and guarantees a full-body workout. All participants wear aqua belts for flotation, but must be able to swim without assistance. 22 DOVERCOURT.ORG | 613-798-8950 DEEP TO THE CORE Discover the ultimate abdominal and lower back workout, utilizing the physical properties of water in this strengthening and energizing workout. This course is taught in the deep water. STRENGTH MIX AQUA Offering a low impact workout focused on muscular strength and endurance, Strength Mix incorporates a variety of equipment to provide an excellent toning and strengthening workout. H20 RUNNING Increase weekly mileage and eliminate the risk associated with repetitive impact during outdoor runs. Designed to improve your lactic threshold and V02 max, H2O Running is unlike any other aqua workout, with participants are tethered in deep water to maximize correct running form. 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. PRENATAL AQUA Make the most out of every stage of fitness throughout pregnancy. This class offers a safe and effective fitness program for moms-to-be. 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. REHAB AQUA HEALTHY BACK AQUA For clients experiencing new or chronic back pain, this class will assist in developing core strength for overall stability and body awareness, along with increasing confidence in performing daily activities. FIBROMYALGIA AQUA Dovercourt offers this specially designed aqua program, which assists in encouraging activity and wellness, for individuals who suffer from the debilitating effects of fibromyalgia. POST-STROKE AQUA Designed for stroke survivors, Dovercourt’s Post-Stroke Aqua offers a safe environment for individuals to perform exercises that will increase their functional ability. Clients are encouraged to bring an assistant. AQUA ARTHRITIS Ideal for arthritics, seniors or rehab patients, our popular Aqua Arthritis class strengthens and stretches the muscles that support the joints and assists in increasing overall range of motion. DEEP WATER AQUA ARTHRITIS Similar to our Aqua Arthritis class, but held in deep water. All participants wear aqua belts, but must be able to swim without assistance. AQUAFITNESS FOR CANCER SURVIVORS Aquatic exercise during and post-treatment has been shown to improve the functional capacity of cancer survivors and promote faster recovery. The turbulence and buoyancy of the water assist in venous return and positively impact the internal organs, lymphatic and muscular systems. This class engages the entire body through exercises taught in a gentle and compassionate manner. A small group size ensures that individual modifications and adjustments will be available to match the needs of each participant. SPINNING HAVE YOU EXPERIENCED THE MATRIX IC7 SPIN BIKES? SPINNING IS AN EXCITING, EFFECTIVE, LOW-IMPACT WORKOUT THAT IMPROVES CARDIOVASCULAR FUNCTION AS WELL AS MUSCULAR STRENGTH AND ENDURANCE. YOU CAN DIRECTLY CONTROL YOUR WORKOUT INTENSITY SIMPLY BY ADJUSTING THE RESISTANCE ON YOUR BIKE. SPINNING Come and see why Spinning has such a loyal following! Enjoy a varied cardiovascular workout to increase strength and endurance of the heart, lungs and legs. Multiple techniques are used to ensure a complete workout in each class. TRX AND SPIN The best of both worlds in one class! Improve your cardiovascular health and blast calories with indoor spinning. Follow up by improving your physique, strength and revving your overall metabolism with resistance training and core conditioning on the TRX suspension system. Train like never before! CYCLE YOGA Combine the invigorating and centering effects of indoor cycling and restorative Hatha yoga with the inspiration of world music for a cross-training experience in a calm atmosphere. PILATES OUR PILATES PROGRAM IS BASED ON JOSEPH PILATES’ ORIGINAL EXERCISES, WHICH FOCUS ON CORE STABILIZATION, ABDOMINAL AND LOWER-BACK STRENGTH AND FLEXIBILITY. BEGINNER Perfect for a taste of the Pilates Experience, this class offers an introductory level suitable for novice participants. This program will focus on basic movements with particular attention to technique, breathing and relaxation.
INTERMEDIATE A transitional class between Beginner and Advanced levels, this class is most suitable for those who have already taken the Beginner level and feel prepared to take the next step in their Pilates training. ADVANCED For those seeking a more challenging core workout beyond the Intermediate level, our Advanced Pilates class moves quickly through each exercise while maintaining proper technique. Participants must be very experienced at the Intermediate level. PILATES/YOGA MIX Enjoy the benefits of both Yoga & Pilates, together in one class! Improve strength, flexibility and balance in the Yoga segment, followed by a series of Pilates exercises that target and tighten the core. PILATES/ YOGA MIX EQUIPPED Experience the best of Pilates and Yoga, with the added challenge of equipment like Ball, Bosu, rings, and bands. An Intermediate level of Pilates is required. 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 mind-body balance to your fitness regime postpartum. YOGA DISCOVER THE MANY BENEFITS OF YOGA: INCREASED FLEXIBILITY, STRESS RELIEF, TONED MUSCLES, BETTER POSTURE AND IMPROVED CONCENTRATION. MATS ARE PROVIDED. NEW! AERIAL YOGA Lose yourself in this blissful practice that helps to enhance flexibility, develop core stability, and decompresses the spine and joints, leaving you feeling light as a feather, and better than ever! Focusing on neuromuscular development and enhancing the mind-body connection, Aerial Yoga allows you to fully surrender to each asana, supported by a silk hammock. A not-to-be-missed experience. RESTORATIVE YOGA “If you can breathe, you can practice some form of yoga”. Come and enjoy this gentle yoga class for soothing tired minds and bodies. The focus will be on breathing, relaxing and living a true calming experience to bring balance to your life. GENTLE HATHA YOGA FLOW Enjoy this gentle yoga class where postures are linked to create fluid transitions from one pose to the next. Modifications and multi-level options will be given throughout class making each posture accessible to every student, regardless of their level of fitness. Open to all students; no yoga experience necessary. GENTLE YOGA (ALL LEVELS) Gentle yoga is an ideal place for many beginners to start yoga. Through modified basic yoga positions, one can build strength, flexibility and a strong core as well as attaining physical & emotional balance. YIN YOGA Yin Yoga is a relaxing practice that enhances flexibility of the body’s connective tissues such as fascia, tendons and ligaments. This class begins with a few minutes of meditative breath work (prana) and closes with a deep savasana (final relaxation). YOGA STRETCH & STRENGTH Build musclular strength and flexibility while challenging both the mind and the body in this restorative class for body and soul. SHANTI YOGA (INTERMEDIATE LEVEL) Be yourself! Unlearn habitual tension, be present and feel fully alive in an unhurried experience of yoga. Follow the body instead of working against it, in this unique yoga experience, based on the work of Vanda Scaravelli. DROP-IN YOGA Take it slow with this gentle, but deep approach to Hatha yoga. This practice links poses to breath to reveal body awareness, inner strength, and easeful opening. MEN’S ONLY YOGA It’s a GUY thing: a men’s only yoga class that focuses on areas where guys need extra attention, such as the hips and shoulders. Discover the many other benefits of yoga such as increased flexibility, stress relief, toned muscles, better posture and improved concentration in this men’s only Yoga session. POWER YOGA FLOW Based on Ashtanga yoga movements, this class flows through postures using incorporating the power of music and the body’s own strength. This class is best recommended for those who are looking for a dynamic and physically challenging workout. 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. STRENGTH &RESISTANCE TRAINING NEW! STRENGTH TRAINING FOR MENOPAUSE Exercise is key for a healthy transition during this phase in a woman’s life. This class is specificallly designed for ages 40+ who are peri/postmenopausal and experiencing the change in their bodies. TRX Training with the TRX improves your core strength, joint stability, balance and metabolism. The TRX suspension system allows you to target muscular imbalances with fun and creative exercises, while experiencing a completely new and non-traditional form of strength training. TRX AND SPIN The best of both worlds in one class! Improve your cardiovascular health and blast calories with indoor spinning, followed by improving your physique through strength resistance training and core conditioning on the TRX suspension system. Train like never before! CLIMBFIT Dovercourt sets the trend again with a workout that is unlike anything else out there! Combining rock-climbing, core conditioning and cardio drills we have created a circuit-style workout that is high on results and fun! This workout is followed by an optional soak in the hot tub. No previous rock-climbing experience is necessary... our skilled trainers will teach you everything you need to know to get you started and keep you safe and smiling! W.O.W.: WOMEN ON WEIGHTS Experience the benefits of weight training in our Fitness Centre with one of our experienced instructors to guide you in a small group class, excellent for those who would prefer more individualized attention and proper techniques. W.O.W.: (WOMEN ON WEIGHTS) AND MORE! Strength training with weights, along with a variety of activities and experience, is proven to improve bone density and metabolism, as well as elevate body, mind and overall well-being! This is a class suitable for women of all ages and fitness levels…come one, come all! M.O.W.: (MEN ON WEIGHTS) AND MORE! Strength training with weights, along with a variety of activities and experience, is proven to improve bone density and metabolism, as well as elevate body, mind and overall well-being! This is a class suitable for men of all ages and fitness levels. TOTAL CORE CONDITIONING This engaging and eclectic class focuses on increasing the overall strength and mobility of the core, by incorporating a variety of exercises and techniques from Pilates, Yoga and athletic conditioning. Target the deepest muscles of the body and to improve alignment and physique. OSTEOFIT Perform muscular strength and endurance exercises and experience an increase in functional ability under the guidance of a skilled instructor. Osteofit was created specifically for individuals who have bone density issues such as osteoporosis or osteopenia. PERSONAL TRAINING Dovercourt’s friendly and highly motivating certified personal trainers will teach you new techniques, keep workouts engaging, and work with you in a safe and supportive environment. Contact fitness@dovercourt.org or phone 613-798-8950 ext. 227 for more information. FALL PROGRAMS 2015 23
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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 10 and 11: A DOVERCOURT.ORG | 613-798-8950
Page 12 and 13: SPORTS & ACTIVE PROGRAMS FOR SCHOOL
Page 14 and 15: DANCE SCHOOL PRESCHOOL & SCHOOL AGE
Page 16 and 17: BLUESFEST SCHOOL OF MUSIC & ART BSO
Page 18 and 19: AQUATIC CERTIFICATIONS FOR YOUTH BE
Page 20 and 21: FALL FITNESS 50 DISCOUNT ON MULTIPL
Page 24 and 25: REHABILITATION FELDENKRAIS ATM (AWA
Page 26 and 27: GROUP FITNESS PASS GIVES YOU UNLIMI
Page 28 and 29: GOLD CLUB WELCOME PROGRAMS TO THE G
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Page 32 and 33: PRESCHOOL PASS * Includes rec. swim
Page 34 and 35: LEVEL PARENT & TOT 1 30 MINUTES PAR
Page 36 and 37: H LEVEL SWIMMER 1 40 MINUTES SWIMME
Page 38 and 39: SWIM NAME I RECREATIONAL SWIM SCHED
Page 40 and 41: K AQUAFITNESS FITNESS CHART - ADULT
Page 42 and 43: M YOGA CON’T FITNESS CHART - ADUL
Page 48: SPACES ARE AVAILABLE FOR 2015-2016

Dovercourt Fall 2015 Program Book

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