Fall & Winter 2013/14 Program Book - Headwaters Racquet Club

Welcome!Welcome to the 2014/2015 Fall and Winter Program Book!HAVE A HAPPY & HEALTHYFALL & WINTER SEASON &WE’LL SEE YOU AROUND...the club!Register Early!Sometimes fantastic programs with awesome instructors are cancelled due tolow enrollment numbers.Ensure your place in programs by registering at least TWO weekSin advance!{Prices Effective September 1st, 2014 – April 30th, 2015}

Table of Contents...Special Events & Holiday HoursParent & Child ProgramsKids FitnessJunior Tennis ProgramsJunior Squash ProgramsHRC Day CampsBirthday PartiesSenior Daytime MembershipBetter Body Challenge!Personal TrainingYoga Workshops“Learn To” SeriesEquipment 101Healthy Lifestyle ProgramsREV Fat LossSports TrainingSquash LessonsAdult ProgramsTennis LessonsAdult Tennis ProgramsHRC In The CommunityBusinesses & Services3456111213141516171819202223242527283233

Special Events|We’re busy planning some special events that you should mark on yourcalendar. HRC is a fun place to work out…and have fun!Dates to Remember:September 8-12, 2014 – Fall Junior Registration WeekSeptember 10, 2014 – Junior Tennis and Squash Open HouseSeptember 15, 2014 – Fall Group Fitness Schedule StartsSeptember 20, 2014 – Junior Tennis Fun Day & TournamentOctober 2-4, 2014 – Squash Season Opener TournamentOctober 19, 2014 – Junior and Adult Tennis TournamentNovember 8, 2014 – Tennis Social TournamentNovember 20, 2014 – Calcutta Evening in the Squash HallDecember 1, 2014 – HRC Skating PartyDecember 6, 2014 – Junior Squash TournamentDecember 22 & 23, 2014 – Winter Camp DaysJanuary 5, 2015 – Winter Group Fitness Schedule StartsJanuary 7, 2015 – BBC Registration OpensJanuary 19, 2015 – Better Body Challenge StartsJanuary 24 & 25, 2015 – Men’s & Women’s Doubles Tennis TournamentsFebruary 16, 2015 – Family Day Tri-Racquet TournamentFebruary 19-22, 2015 – HRC Classic Squash TournamentMarch 16-20, 2015 – March Madness CampMarch TBA 2015 – Tennis & Squash Club Championships StartLast Sunday of Each Month is Tennis & Squash Bring a Friend Day!See details for Squash on page 17 and page 23 for Tennis!Hours: September 15, 2014 – June 30, 2015Monday 5:30am – 10:00pmTuesday 5:30am – 10:00pmWednesday 5:30am – 10:00pmThursday 5:30am – 10:00pmFriday 5:30am – 9:00pmSaturday 7:00am – 6:00pmSunday 8:00am – 4:00pmHoliday Hours: Please note that there will be no group classes on the following holidays.September 1st 2014 – Labour Day – ClosedOctober 13th 2014 – Thanksgiving – ClosedDecember 24th 2014 – Christmas Eve – 8am – 3pmDecember 25th 2014 – Christmas Day – ClosedDecember 26th 2014 – Boxing Day – 8am – 3pmDecember 31st 2014 – New Year’s Eve – 5:30am – 3pmJanuary 1st 2015 – New Years Day – ClosedFebruary 16th 2015 – Family Day – 8am – 3pmApril 3rd 2015 – Good Friday – ClosedApril 5th 2015 – Easter Sunday – Closed3.

PARENT & CHILD PROGRAMS|Prenatal Yoga:In prenatal yoga we will practice breathing techniques as we move through various poses that not only buildstrength and endurance that will prepare the expectant mom for labour, but also poses to help alleviate thediscomforts of pregnancy. You will leave these classes feeling strong, relaxed and more connected to yourselfand your baby!Mondays 7:30pm–8:30pm6 Weeks: Member: $60.00 Non Member: $72.00Fall #1 (6 weeks): September 15 - October 27 (skip October 13)Fall #2 (6 weeks): November 3 - December 8Winter #1 (6 weeks): January 5 - February 9Winter #2 (6 weeks): February 23 - March 30*It is recommended that participants be 13 weeks pregnant before participating.Mom & Baby Yoga:Mom & baby yoga is the perfect way to return to your body after birth while bonding with your little one. Thisclass will provide one hour of gentle and rejuvenating postures for mom and baby that will allow you to play,explore and connect. Postures will focus on supporting new moms as they ease into a wonderful, newtime in their life. It’s also a great way to get out and meet other moms!Mondays 10:00am–11:00am6 Weeks: Member: $60.00 Non Member: $72.00Fall #1 (6 weeks): September 15 - October 27 (skip October 13)Fall #2 (6 weeks): November 3 - December 8Winter #1 (6 weeks): January 5 - February 9Winter #2 (6 weeks): February 23 - March 30Parent & Tot Tennis:Spend some quality time with your little one on the tennis court. Share in your child’s delight as they learn anew sport. This 30 minute class will consist of activities that encourage and develop hand/eye co-ordination ina fun and engaging way. You will be surprised how fast little children can learn the game of tennis when theyuse smaller and lighter equipment designed especially for them. No need to buy equipment, we provide it!Thursdays 9:00am–9:30am4 Weeks: Member: $48.00 Non Member: $56.00Fall #1 (4 weeks): September 4 - September 25Fall #2 (4 weeks): October 2 - October 23Fall #3 (4 weeks): October 30 - November 20Fall #4 (4 weeks): November 27 - December 18Winter #1 (4 weeks): January 8 - January 29Winter #2 (4 weeks): February 5 - February 26is Available!Looking to take a program and need some childcare? Check out our kidsclub hours!Monday:Tuesday – Thursday:Friday:Saturday:Sunday:9:00am – 1:00pm & 4:30pm – 7:30pm9:00am – 12:30pm & 4:30pm – 7:30pm9:00am – 12:30pm8:00am – 12:00pm9:00am – 12:00pm*plus applicable tax.10. 4.

Kids Fitness|Because Kids Need Fitness too!Check out our current Group Fitness Schedule to see all class times.B.A.M.B OXB.A.M. BOXKick it up a notch with BAM Box! Learn the basics of boxing and kick boxing and then putit together to heart pumping music. You’ll experience tons of fun while getting your heartpumping! BAM Box will knock you out (not literally, of course!)! (8 - 13 yrs)B.A.M.TENNISB.A.M. TENNISBAM Tennis (Junior Cardio Tennis)! No tennis experience required! This fun fast-pacedtennis program is designed to get your feet moving and your heart pumping. Add to thatthe opportunity to practice tennis skills in movement based drills and you have a perfectrecipe for fun and fitness, Racquets provided. (8 - 13 yrs)ZUMBA KIDSThe Zumba® Kids program is the ultimate dance-fitness party for young Zumba fansages 6-13, where they can play it loud and rock with friends to their own rules! Thisprogram features age-appropriate music and moves that get kids movin’ to the beat. It’sall about feeling fearless on the dance floor, reinforcing the idea that it’s okay to just beyourself and dance like no one’s watching!Yoga for KidsKindling the maturing independence of children, these classes encourage a deeper senseof body awareness, self-exploration and interpersonal skills. They will explore flowingsequences, balancing poses, breathing exercises, and creative relaxation techniques thatwill help your child feel more relaxed and comfortable. These classes are a great benefitnow as well as into their golden years. (7 - 12 yrs)FREE for Members!Non Member Package: 10 for $90.00Non Member Drop in: $11.005.*plus applicable tax.

What Tennis Path Will YourJunior Protégé Follow?...|Progressive Tennis:This program is designed to introduce our youngest players to theproper use of racquets and balls through movement and games.Children learn to play the game of tennis using modified equipment,smaller courts and low compression balls that are more appropriateto the size of their bodies. (Approximately 1 yr.)This program is designed for those juniors who are able to maintaina rally over the net. Each week a specific skill will be worked onand then implemented in game play. (Approximately 1 yr.)As the player develops the ability to successfully rally the ball and understands thevarious strokes that can be used they will move on to our Academies: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 strongrecreational tennis players or evolve into high performance competitors.When the player has determined that they would like to aggressively pursue theirability 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 successat changing the speed and spin of their shots and desire to work hard to improve theirgame in a competitive environment. The players should be interested in competing intournaments 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 tennisprograms at Headwaters Racquet Club. Remember, each athlete will progress at their own individual pace.6.

JUNIOR TENNIS|Parent & Tot Tennis:Spend some quality time with your little one on the tennis court. Share in your child’s delight as they learn anew sport. This 30 minute class will consist of activities that encourage and develop hand/eye co-ordination ina fun and engaging way. You will be surprised how fast little children can learn the game of tennis when theyuse smaller and lighter equipment designed especially for them. No need to buy equipment, we provide it!Thursdays 9:00am–9:30am4 Weeks: Member: $48.00 Non Member: $56.00Fall #1 (4 weeks): September 4 - September 25Fall #2 (4 weeks): October 2 - October 23Fall #3 (4 weeks): October 30 - November 20Fall #4 (4 weeks): November 27 - December 18Winter #1 (4 weeks): January 8 - January 29Winter #2 (4 weeks): February 5 - February 26Winter #3 (4 weeks): March 5 - April 2Give your child a head start in tennis. Lots of activity, movement and games, with an emphasis on FUN! Usingsmaller (light weight) racquets, sponge balls and mini nets, (all provided by the club) the young player will hitlots of balls and build confidence while participating in action oriented activities. For ages 4-6.Tuesdays 4:30pm–5:20pm10 Weeks: Member: $120.00 Non Member: $144.0012 Weeks: Member: $144.00 Non Member: $168.00Fall #1 (12 Weeks): September 23 - December 9Winter #1 (10 Weeks): January 6 - March 10Wednesdays 4:30pm–5:20pm10 Weeks: Member: $120.00 Non Member: $144.0012 Weeks: Member: $144.00 Non Member: $168.00Fall #1 (12 Weeks): September 24 - December 10Winter #1 (10 Weeks): January 7 - March 117. *plus applicable tax.

JUNIOR TENNIS CONTINued|No more standing in line just to hit a few balls. Children start hitting the ball over the net with each other early inthe session. Movement and technique are taught with an emphasis on “doing” rather than “watching”. Childrenwill learn the basics of how to hold the racquet, how to hit the ball and how to move on the court, with the focuson having fun and playing games.Mondays: 7-9 years: 4:30pm–5:30pm 10-12 years: 5:30pm–6:30pm9 Weeks: Member: $117.00 Non Member: $153.0012 Weeks: Member: $156.00 Non Member: $204.00Fall #1 (12 weeks): September 22 - December 15 (skip October 13)Winter #1 (9 weeks): January 5 - March 9 (skip February 16)Wednesdays: 7-9 years: 4:30pm–5:30pm 10-12 years: 5:30pm–6:30pm13+ years: 5:30pm–6:30pm10 Weeks: Member: $130.00 Non Member: $170.0012 Weeks: Member: $156.00 Non Member: $204.00Fall #1 (12 weeks): September 24 - December 10Winter #1 (10 weeks): January 7 - March 11Saturdays: 7-9 years: 9:30am–10:30am 10-12 years: 9:30am–10:30am9 Weeks: Member: $117.00 Non Member: $153.0012 Weeks: Member: $156.00 Non Member: $204.00Fall #1 (12 weeks): September 27 - December 13Winter #1 (9 weeks): January 10 - March 7Players in this program have a knowledge of the basics of tennis and are able to rally the ball back and forthover the net. Each week a different skill will be highlighted. Lots of time will be spent playing games, with afocus on implementing the newly learned skill.Mondays: 7-9 years: 4:30pm–5:30pm 10-12 years: 5:30pm–6:30pm9 Weeks: Member: $117.00 Non Member: $153.0012 Weeks: Member: $156.00 Non Member: $204.00Fall #1 (12 weeks): September 22 - December 15 (skip October 13)Winter #1 (9 weeks): January 5 - March 9 (skip February 16)Wednesdays: 7-9 years: 4:30pm–5:30pm 10-12 years: 5:30pm–6:30pm13+ years: 5:30pm–6:30pm10 Weeks: Member: $130.00 Non Member: $170.0012 Weeks: Member: $156.00 Non Member: $204.00Fall #1 (12 weeks): September 24 - December 10Winter #1 (10 weeks): January 7 - March 11Saturdays: 7-9 years: 9:30am–10:30am 10-12 years: 9:30am–10:30am9 Weeks: Member: $117.00 Non Member: $153.0012 Weeks: Member: $156.00 Non Member: $204.00Fall #1 (12 weeks): September 27 - December 13Winter #1 (9 weeks): January 10 - March 7*plus applicable tax.8.

*1.2.JUNIOR TENNIS CONTINued|Practise Makes Progress!Looking for more time on the courts for your junior?Here are 3 GREAT CHOICES:B.A.M.TENNISNo tennis experience required! This fun fast-paced tennis program is designed to get your feet moving and yourheart pumping. Add to that the opportunity to practice tennis skills in movement based drills and you have aperfect recipe for fun and fitness, Racquets provided. (8 - 13 yrs)Tuesdays 5:30pm–6:30pm12 Weeks: Non Member: $48.00 if enrolled in junior programmingMember: FREE Non Member: $108.0010 Weeks: Non Member: $40.00 if enrolled in junior programmingMember: FREE Non Member: $ 90.00Fall #1 (12 weeks): September 23 - December 9Winter #1 (10 weeks): January 6 - March 10Junior Team Tennis for a Toonie:Juniors will be placed on teams and play matches against players of similar level collecting points for theirteams each week. Progressive tennis equipment will be provided.NEWPROGRAM!Saturdays 11:30am–1:00pm8 Weeks: Non Member: $16.00 if enrolled in junior programmingMember: FREE Non Member: $ 64.00Fall #1 (8 weeks): October 18 - December 6Winter #1 (8 weeks): January 10 - February 283.Progressive Plus Package:Because sometimes group lessons just aren’t enough! If your child is asking for more, this package is designedfor you! Package includes sessions of “Shooting Stars” or “Aces”, 2 lessons from a pro (not valid with head pro)& participation in the BAM tennis program.Please contact the Racquets Department for more information and pricing.Please Note: Packages must be purchased prior to program enrollment.9. *plus applicable tax.

JUNIOR TENNIS CONTINued|This two hour class is designed for kids who want to develop their skills in order to become strong recreationalplayers or work towards becoming high performance competitors. The first hour is spent primarily working onimprovement of specific skills such as strong rally balls, volleys, overheads, and serves. The second hourprovides the opportunity to put these skills into play while the coaches critique both skills and playing strategy.Thursdays 4:30pm–6:30pm10 Weeks: Member: $320.00 Non Member: $360.0012 Weeks: Member: $384.00 Non Member: $432.00Fall #1 (12 weeks): September 25 - December 11Winter #1 (10 weeks): January 8 - March 12Junior Academy Plus Package:Maximize your child’s learning opportunities! This package includes a session of the Junior Academy, participationin our Junior League and 2 private lessons with the Pro.Please contact the Racquets Department for more information and pricing.Please Note: Packages must be purchased prior to program enrollment.Junior League:LOOKING FOR MORE TIME ON THE COURTS?Have fun while practicing the skills learned in your lessons! This program will provide an opportunity to playcompetitive 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–5:30pm10 Weeks: Member: $ 70.00 Non Member: $110.00*12 Weeks: Member: $ 84.00 Non Member: $132.00*Fall #1 (12 weeks): September 26 - December 12Winter #1 (10 weeks): January 9 - March 13*Priority will be given to Juniors enrolled in current Junior programming.*plus applicable tax.10.

JUNIOR SQUASH|Learning the game of squash has many benefits for the junior player. The game of squash requires minimalequipment and can be played throughout one’s whole lifetime. The health benefits range from increased cardiovascularfitness 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 seasonthere will be opportunities for our junior players to play on a team or as an individual in tournaments designedspecifically for junior players both here at HRC and at other clubs in the region.Tiny Squash:Give your child a head start in squash. Lots of activity, movement and games, with an emphasis on FUN! Usingsmaller (light weight) racquets and sponge balls, (all provided by the club) the young player will hit lots of ballsand build confidence while participating in action oriented activities. For ages 4-6.Thursdays 4:30pm–5:00pm9 Weeks: Member: $ 81.00 Non Member: $104.0012 Weeks: Member: $108.00 Non Member: $138.00Fall (12 Weeks): September 25 - December 11Winter (9 weeks): January 8 - March 5Junior Squash Clinic:Give your child a sport for life! This clinic is suitable for juniors of all levels of ability, ages 7 and up. Players willlearn footwork, strategy and racquet technique. Fun and fitness is an added bonus!Tuesdays 5:00pm–6:00pm9 Weeks: Member: $117.00 Non Member: $153.0012 Weeks: Member: $156.00 Non Member: $204.00Fall (12 Weeks): September 23 - December 9Winter (9 weeks): January 6 - March 3Thursdays 5:00pm–6:00pm9 Weeks: Member: $117.00 Non Member: $153.0012 Weeks: Member: $156.00 Non Member: $204.00Fall (12 Weeks): September 25 - December 11Winter (9 weeks): January 8 - March 5Junior Squash Round Robin:Want to meet some of your fellow squash players? Drop in and take part in one of our fun Round Robins. Nocommitment needed, just bring your racquet and your game! No instruction provided. Juniors must know thebasics of the game.NEWPROGRAM!NEWPROGRAM!Fridays 5:30pm–6:30pmPer Day:Member: FREENon Member: FREE if enrolled in junior programmingNon Member: $3.00 (must have equipment)Junior Non-Member Squash Package:This package is designed to provide several different opportunities for a non-member to improve their playingskill. The combination of group classes, private lessons and practice matches in the junior round robin willcontribute to faster development of playing skill. Please see Squash pro for more details and pricing.11. *plus applicable tax.

Our HRC camps are filled with games, sports, instruction from our trainers & pros, lunches, snacks& more. Some of our programs can include visits from special guests and local sport enthusiasts.Appropriate dress is advised as campers will participate in outdoor activities daily. We are a peanutfree camp!Camp Hours: 9:00am–4:00pmExtended Care Available!Morning Session: 7:30am–9:00am Fee: $5.00Afternoon Session: 4:00pm–5:30pm Fee: $5.00HRC DAY CAMPS|(Ages 4-6), (Ages 7-9), (Ages 10-12)Kids can enjoy a couple of days of camp to get festive for the holiday season! It will also give you time to finishany last minute errands! During each day of camp campers will play squash, tennis, active games and enjoyyummy hot lunches and snacks!Daily: 9:00am–4:00pmFees: Member: $40.00/day Non Member: $46.00/dayMonday December 22nd Tuesday December 23rd(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 Mondayand 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 16 – Friday March 20:9:00am–4:00pmFees: Member: $40.00/day Non Member: $46.00/day5 Day Member: $185.00 5 Day Non Member: $215.00*plus applicable tax.12.

Birthday Parties!Sit back, relax, and enjoy!|Let us do the planning while you sit back, relax, and enjoy your child’s birthday party. Here at theclub we offer a variety of party options. Our programs are supervised group activities for childrenof all ages. Pick and choose from our party menu and our trainers and pros will prepare for the bigbirthday bash.Party Packages!OPTION 1 option 2 option 3• One hour of programming • One hour of programming • One hour of programming• Invitations • Invitations • Invitations• Kiddie meals at The Edge• Kiddie meals at The Edge• HRC loot bags$10.00 per child $20.00 per child $25.00 per childProgramming!1) Tennis: A great introduction to the sport! Instruction, tennis related activities and round robin.2) Squash: A great introduction to the sport! Instruction, squash related activities and round robin.3) Super BAM: A variety of fun muscle strengthening and conditioning exercises.4) Zumba Kids: 100% kid friendly with songs, dances and actions that promote a healthy lifestyle.5) Crazy Camp Games: A variety of active games for all ages of children.Kiddie Menu!KIDDIE MENU (provided by The Edge):All meals include a beverage, choose from: Apple Juice, Sprite, Gingerale or Coke.• Grilled Cheese & Fries• Mini Pizza (cheese or pepperoni) & Fries• Penne Pasta with tomato sauce• Chicken Nuggets & FriesFor more information please contact Kerri at kerri@headwatersracquetclub.comPlease note: All parties require a minimum of 10 children.13. *plus applicable tax.

An EXCITING new membership forAdults over 60!>INTRODUCING HRC’S 10 TO 4 MEMBERSHIP!Includes the following amenities from Monday – Friday 10am-4pm:Access to the main gymUnlimited group classesUse of the change rooms complete with steam room and saunaTowel service & day lockersPRICING: $100 Club Fee$400 for September 2, 2014 – June 30, 2015Come in the door from 10-4!*plus applicable tax.14.

8 week body transformationand weight loss challenge!$3000 GRAND PRIZEfor the winning team!>BETTER BODY CHALLENGE:• Team of 3 required to participate (min. 1 non-member)• Contest runs January 19 to March 27• Please visit our website for complete contest detailsRegistration opens Wednesday January 7th at 9am!15.8 weekbody transformation challenge

Personal Training|Full Hour:• Group (3 or more)$ 37.50/person• Semi Private$ 42.50/person• Private $ 60.00• Private 10 Pack• Private 20 Pack$ 550.00 ($55.00/session)$1000.00 ($50.00/session)Half Hour:• Private $ 40.00• Private 10 Pack• Private 20 Pack$ 350.00 ($35.00/session)$ 600.00 ($30.00/session)I have been training with Tallon for almost 3 years and have achieved levels of fitness and strength that I neverexpected and would not have accomplished without Tallon’s dedication to my success. Tallon’s customizedprogram, motivation, enthusiasm and genuine care continues to challenge and inspire me to “dig deeper.”~Nadine Meek*plus applicable tax.**Prices shown are for members. Non members are subject to additional fees.16.

Yoga WORKSHOPS|Each month you can spend two incredible hours dedicated to help dispel the myths of your body, how itmoves, breathes and is designed to function with Natasha Boldireff, our Therapeutic Yoga Teacher whohas been trained by and mentors for one of the most accomplished and published Kinesiologists andTherapeutic Yoga Teachers, Susi Hately of Functional Synergy.Those Darned Tight, Clicking, Clunking, Sticky HipsWednesday October 22nd [7:00–9:00pm]Is hip mobility getting in the way of your playing, working and living? What if that knee issue is perhaps anexpression of what is not available in the hip? What if the lower back no longer needed to stabilize anymore andyou could experience ease there? Learn to better understand and increase your hip function and how much itimpacts your entire body in this 2 hour workshop.Member: FREE Non Member: $20.00The Shoulder Girdle: More Mobility or Stability?Wednesday November 26th [7:00–9:00pm]The answer is that both are in fact needed and impact the way we present ourselves to the world. Learnfundamental movements that can help improve the mobility and teach you greater stability and function.Understand why some of the upper body injuries you have experienced have still not fully resolved themselvesThe world truly does not need to rest on your shoulders—experience in just two hours what Ease feels likewhen it no longer has to.Member: FREE Non Member: $20.00The CoreWednesday January 21st [7:00–9:00pm]Is it our personal Holy Grail? Why does it feel so elusive and all-encompassing? Are we working too hard atstrengthening the core? Is it what we think it is… what truly stabilizes us and what does it feel like when weare stable and connected in our bodies? What can’t we do when the body functions well and the core kicks inbecause the body is better equipped to handle the load and forces moving through it?Member: FREE Non Member: $20.00Movement 101Wednesday February 18th [7:00–9:00pm]Explore what movements are fundamental and most beneficial in whatever activity you find yourself loving todo. The ultimate goal is to help you better access and coordinate what you need to become more successfuland efficient in Group Classes and on the courts. Ideal for Members who do not want to injure/re-injurethemselves and who want to have a better understanding of what their bodies were designed to do best.Member: FREE Non Member: $20.0017. *plus applicable tax.

“Learn to” series|These ½ hour workshops have been designed to help integrate new participants into our group fitnessclasses and also to help existing participants improve their technique and answer any questions youmay have regarding exercises commonly found in many of our classes. These workshops are free toall HRC members and will be highly interactive. Please sign up in advance for the workshop(s) of yourchoice.Learn to FlowWednesday September 10th [7:30pm] & Tuesday January 6th [7:30pm]Yoga and Pilates provide a solid foundation for a healthy body by strengthening deep core stabilizers, trainingbalance, 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 healingas well as physical development. Understanding the basic principles and movement patterns will help you getthe most out of your next yoga or Group Centergy® class.Learn to LiftWednesday September 17th [7:30pm] & Tuesday January 13th [7:30pm]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 doneconsistently but incorrectly can cause injury that is avoidable and preventable. Although our instructors areextremely well qualified to teach these classes it is difficult for them to maintain consistent safety and techniquewith each and every participant throughout the class. This workshop will enable you to have your movementpatterns reviewed by a trainer and corrected if necessary thus lessening the risk of potential injury in the future.18.

EQUIPMENT 101 IS DESIGNED TO SHOW YOU HOW TOuse the fitness equipment in the main gym. One of our qualified trainerswill walk you through the cardio equipment, weight machines and answer anyquestions you may have. Please keep in mind that personalized help such as weightlevels and reps will not be given. See you in the main gym!Third Monday of each month from 6:00 – 7:00pm!September 15thJanuary 19thOctober 20thFebruary 23rdNovember 17thMarch 16thDecember 15thThis is FREE to all members!19.

HEALTHY LIFESTYLE PROGRAMS|Intro to Squash & Tennis:HRC is offering FREE Introduction to Squash & Tennis sessions for non experienced fitness members.During these sessions participants will learn how to hold a racquet, basic strokes and how to keep score. Allracquets and balls are provided. So get your gym buddy to join you and learn what takes place out on the courts.SquashTennisWednesdays 7:30pm–8:30pmWednesdays 1:30pm–2:30pmSeptember 17 September 24November 5 November 12January 14 January 14March 4 March 25Thursdays 7:30pm–8:30pmMondays 8:30pm–9:30pmOctober 9 October 20December 4 December 8February 12 February 9April 9 April 13Member: FREENon Member: N/ACardio Salsa:Love Salsa music? Looking to improve your cardiovascular system? Cardio Salsa uses energetic latin musicand the basic moves of salsa dance to provide a fantastic workout! Salsa is a seductive, exciting dance whichby nature is energetic and fun. No dance background? No problem! Michele breaks steps down into easy tofollow repetitions which gradually build upon one another. Beginners are her favourite! Enjoy a warm up todifferent styles of latin music and cool down with some candlelight stretching. Burn your calories while dancingand having fun-it’s a win win!Tuesdays 6:30pm–7:30pm6 Weeks: Member: $60.00 Non Member: $72.00Fall #1 (6 weeks): September 23 - October 28Fall #2 (6 weeks): November 4 - December 9Winter #1 (6 weeks): January 6 - February 10Winter #2 (6 weeks): February 17 - March 24Line Dancing:Dust off your old cowboy boots and join us for 6 weeks of boot-scoot boogying! We are offering line dancinghere at HRC. There is no previous experience necessary!6 Weeks: Member: $60.00 Non Member: $72.00Beginner (*soft soled shoes only): Tuesdays 7:30pm–8:30pmFall #1 (6 weeks): September 23 - October 28Fall #2 (6 weeks): November 4 - December 9Winter #1 (6 weeks): January 6 - February 10Winter #2 (6 weeks): February 17 - March 24Intermediate:Wednesdays 7:30pm–8:30pmFall #1 (6 weeks): September 24 - October 29Fall #2 (6 weeks): November 5 - December 10Winter #1 (6 weeks): January 7 - February 11Winter #2 (6 weeks): February 18 - March 25Please note that registration closes Monday September 15th.NEWPROGRAM!*plus applicable tax.20.

HEALTHY LIFESTYLE PROGRAMSCONTINued|EVERGREEN PROGRAM for Active Seniors:Quality of life as we age depends highly on the level of mobility and flexibility we are able to maintain. Everyaging adult is concerned about being able to reach, bend and lift. Staying active will not only keep you mobilebut can help deter early onset arthritis and other physical diseases. Participants will use a variety of equipmentsuitable for less mobile and moderately active adults. This class will address all of the main concerns of agingadults while still having fun! (Recommended Ages: 65 - 101)Tuesdays 11:30am–12:30pm8 Weeks: Member: $32.00 Non Member: $56.00Fall #1 (8 weeks): September 9 - October 28Fall #2 (8 weeks): November 4 - December 23Winter #1 (8 weeks): January 6 - February 24Winter #2 (8 weeks): March 3 - April 21Calm Steady Strong:Calm Steady Strong is a 7-week Program specifically designed for anyone newly diagnosed, or who hasgraduated from your treatment center, or your loved one is having or has had a cancer experience. You arelooking for the next step, the “what next… what can I do to help myself… what support can I give”?This program will gently, yet progressively build mobility, flexibility, stability, strength, stamina, endurance, whileat the same time develop ease, relaxation, calmness and the feeling of Being centered. This program has beenstudied at the University of Calgary and studies have been published with participants reporting that followingthe program they are feeling stronger, experiencing less fatigue, having better mood and a better quality of life.Wednesdays 1:00pm–2:30pm7 Weeks: Member: $28.00 Non Member: $65.00 or$10.50 Drop inWinter #1 (7 weeks): January 7 - February 18NEWPROGRAM!After joining HRC four years ago I started to take Yoga. I was immediately impressed with the way the classeswere taught. I made a point of attending twice a week. What makes it nice is the fact that all the props, such asMats, Blocks and even Blankets are provided. No need to cart the stuff around. Also the classes have alwaysbeen scheduled on the same days allowing me to plan ahead. For me, practicing Yoga on a regular basis hasgreatly improved my mobility and contributes to an all over feeling of well being. I wouldn’t want to be withoutit. Thanks HRC!~Armin Brutsch21. *plus applicable tax.

has beenREVamped!>IT’S NOW MORE AFFORDABLE THEN EVER! Introducingan all NEW REV ONLY Membership!REV ONLY MEMBERSHIP:• Unlimited REV Workouts• Private Bimonthly Progress Checks• Monthly REV Newsletter• Towel Service• Full Access to Change rooms with showers,steam room and saunaClub Fee: $100 | Biweekly: $62 or Annual: $1531less than$10.50per workout! **REV + FITNESS MEMBERSHIP:• All privileges included in the REV ONLY Membership• Unlimited Group Fitness Classes• Unlimited Use of the Main GymClub Fee: $100 | Biweekly: $85 or Annual: $2099REV + RACQUETS MEMBERSHIP:• All privileges in the REV + FITNESS Membership• 7 Day Advanced Court Booking for Tennis and Squash• Unlimited Squash (no court fees)• Member Tennis Court Fees (Indoors)• FREE All You Can Play Outdoor Tennis• Ladders, House League, Clinics, Tournaments (Extra Fees Apply)Club Fee: $200 | Biweekly: $94 or Annual: $2322**Based on 3 workouts/week*plus applicable tax.22.

SportS Training|Team Training:How do you become better at your sport? You train better. Skill is one thing, but having the ability to performat an optimal level comes from conditioning. Regardless of which sport you play, whether it’s recreational orcompetitive, our trainers will get your team to the next level.6 Weeks: 18 Sessions: $2250.00 Per Team Or 12 Sessions: $1800.00 Per TeamPlease 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. Theworkouts are functional and geared towards improving overall athletic performance. Sessions will be one houreach and will be designed to meet all participants’ needs. Dates and times will be finalized by the trainer andparticipants upon enrollment. Please contact the fitness department for more information.Tuesdays 5:00pm–6:00pm Or Thursdays 5:00pm–6:00pm10 Hour Pack: Member: $200.00 Non Member: $250.00Superior Athletic Performance Program [S.A.P.]:Attain the highest level of athletic success! Let us get you there with an individualized, comprehensive trainingprogram. 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 onstrength, power, agility, speed, and weekly individual skill refinement will have you performing beyond any levelyou 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.23. *plus applicable tax.

SQUASH Lessons|• 45 Minute Group of 3 $20.00/person• 45 Minute Semi Private• 45 Minute Private $45.00• 30 Minute Private $35.00• 60 Minute Private $55.00$30.00/personCourt Fees (Racquet Members):• Prime TimeFREE• Non PrimeFREECourt Fees (Fitness Members & Non Members):Must be accompanied by a Racquet Member when on court.• Prime Time $20.00• Non Prime $20.00Video 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 workon) will be filmed and then the pro will critique your technique “on the bigscreen” with you.Member: $30.00 Non Member: $30.00*Price is in addition to lesson feeI was introduced to squash when I became a member of HRC. Over the past few years, squash has becomea big part of my life. As an extension of it, I have been driven to achieve a new standard of fitness. Being ahealthier person has become my passion.~Cooper Jones*plus applicable tax.**Prices shown are for members. Non members are subject to additional fees.24.

ADULT SQUASH|Adult Squash House League:With three sessions of house league run per year, you are guaranteed good matches and good fun! Players areplaced on a team at their appropriate level, and matches are all pre-arranged. Players will have one match perweek at which time the scores are recorded for your team. There will be “play-offs” for all teams on the finalnight.Mondays 5:30pm–9:30pm12 Weeks: Member: $60.00 Non Member: N/AFall #1 (12 weeks): September 22 - December 15 (skip October 13)Winter #1 (12 weeks): January 5 - March 30 (skip February 16)Start-Up Squash:A clinic designed for all levels of play. Players will be assigned a practice partner of similar ability. Focus will beplaced on technique and strategy. Join the group and meet others with the same desire to improve their game!6 Weeks: Member: $90.00 Non Member: $138.00Tuesdays 10:30am–11:30amFall #1 (6 weeks): September 30 - November 4Fall #2 (6 weeks): November 11 - December 16Winter #1 (6 weeks): January 6 - February 10Winter #2 (6 weeks): February 17 - March 24Thursdays 7:30pm–8:30pmFall #1 (6 weeks): October 2 - November 6Fall #2 (6 weeks): November 13 - December 18Winter #1 (6 weeks): January 8 - February 12Winter #2 (6 weeks): February 19 - March 26NEWPROGRAM!Women’s Squash Clinic:Designed for women who want to give squash a try and get some exercise in the process! Learn all the basicsof squash focusing on shots, technique, footwork, rules and etiquette.Tuesdays 6:00pm–7:00pm6 Weeks: Member: $90.00 Non Member: $138.00Fall #1 (6 weeks): September 30 - November 4Fall #2 (6 weeks): November 11 - December 16Winter #1 (6 weeks): January 6 - February 10Winter #2 (6 weeks): February 17 - March 2425. *plus applicable tax.

ADULT 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. Nocommitment needed, just bring your racquet and your game!Per Day: Member: FREE Non Member: N/AAll Levels Wednesdays 6:00pm–7:30pm Saturday Early Bird 7:15am–9:00amThursdays 6:00pm–7:30pmSaturdays 10:00am–12:00pmSundays 9:00am–10:30amHRC Rankings Ladder:Join in on the fun and challenge a fellow squash member! Coming this fall, the rankings ladder is a newprogram that will allow you to move up or down within the club rankings based on the results from yourmatches. Input your match scores into our new online system and watch your ranking move up and down. Thisprogram is ongoing. The more you play, the better you get and the higher you’ll rank! Get playing!Competitive Squash Leagues:HRC has three teams that compete weekly throughout the fall and winter season. These competitive leaguesinclude both home and away games. Each evening consists of refereeing, scoring, drinks and dinner. Playersmust commit for the entire season when playing on one of the teams. Please contact the squash departmentfor more information.Men’s Toronto & District: Tuesday Nights & Wednesday NightsMen’s Friday Night League: Friday NightsBring a Friend Sundays:Do you have a friend who would like to try squash? Just want to show the club to a buddy? Here is your chance!Bring a friend on the following Sundays for just $10! That’s right, they get entrance to the club and one hour ofsquash for just $10. Please note: Only one guest per member each Sunday.September 28 November 30 February 22 April 26October 26 January 25 March 29*plus applicable tax.26.

TENNIS Lessons|All tennis lessons are 1 hourHead Pro:• Group of 4$28.00/person• Group of 3$35.00/person• Semi Private$45.00/person• Private $65.00Pros:• Group of 4$20.00/person• Group of 3$28.00/person• Semi Private$35.00/person• Private $55.00Jr. Pro:• Private $40.00Court Fees (Racquet Members):• Prime Time $20.00• Non Prime $16.00Court Fees (Fitness and Non Members):Must be accompanied by a Racquet Member when on court.• Tennis $30.0027.*plus applicable tax.**Prices shown are for members. Non members are subject to additional fees.

ADULT TENNIS|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 whoare 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 meetother beginning players to set up games with!6 Weeks: Member $ 90.00 Non Member $138.00Tuesdays 1:30pm–2:30pmFall #1 (6 weeks): September 23 - October 28Fall #2 (6 weeks): November 4 - December 9Winter #1 (6 weeks): January 6 - February 10Winter #2 (6 weeks): February 17 - March 31 (skip March 17)Wednesdays 6:30–7:30pmFall #1 (6 weeks): September 24 - October 29Fall #2 (6 weeks): November 5 - December 10Winter #1 (6 weeks): January 7 - February 11Winter #2 (6 weeks): February 18 - April 1 (skip March 18)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 getdown 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!Wednesdays 12:30pm–2:30pm8 Weeks: Member: $288.00 Non Member: $352.00Fall #1 (8 weeks): October 1 - November 19Fall #2 (8 weeks): November 26 - January 28 (skip Dec. 24 & 31)Winter #1 (8 weeks): February 4 - April 1 (skip March 18)*Please note: This program may be arranged on different days/times. Enlist somefriends and speak with a tennis Pro.Doubles Strategy Clinic:If you are a budding doubles player, this clinic is for you! Learn the basics of playing doubles with emphasison positioning, communication, court geometry, where to hit the ball, and much more. This clinic will help themost basic player take their doubles game to the next level!4 Weeks (2 hour group lessons): Member: $120.00 Non Member: $152.00Dates and times for this program will be determined by the availability of the participants. Contactour Racquets Department to sign up today. We can’t wait to get you started!*plus applicable tax.28.

ADULT TENNIS CONTINued|Singles Strategy Clinic:This new program is designed to improve the singles player’s ability to incorporate strategic playing to theiradvantage. Learn how to position yourself on the court to win the game, where to hit the ball to take control ofthe play, and much more.6 Weeks (1 hour group lessons): Member: $120.00 Non Member: $168.00Dates and times for this program will be determined by the availability of the participants. Contactour Racquets Department to sign up today. We can’t wait to get you started!Create Your Own Clinic:Does your busy schedule conflict with HRC’s programs? Grab 2-3 friends and create your own clinic! You willwork with our Head Tennis Pro to set up a regular time that fits your schedule. You will also choose the focus ofyour clinic, so it’s completely catered to your needs. All clinics are 4 weeks in length.4 Weeks: 1 Hour per week3 Players: Member: $120.00 Non Member: $140.004 Players: Member: $ 96.00 Non Member: $112.00Lesson Combo:Get better faster!! This package includes a one hour lesson with our Head Pro and a one hour hitting sessionwith a pro. Take the opportunity to practice the skills learned in your lesson by hitting with a skilled player. Speakto the Racquets Director for more information.Member: $109.00 Non Member: $125.00Video Analysis:A valuable technique in improving your game is to see it for yourself. During your lesson specific shots (youcan choose what you want to work on) will be filmed and then the pro will critique your technique “on the bigscreen” with you.Member: $ 30.00 Non Member: $ 30.00*Price is in addition to lesson feeTennis Boot Camp:Can you handle it? One hour of intense drills that will get your thighs burning and your heart pumping whileimproving your movement on the court. Tennis skills required. Call the Front Desk weekly to reserve your spot!Mondays 9:30am–10:30am Wednesdays 6:30pm–7:30pm Thursdays 9:30am–10:30amPer Class: Member: $ 16.00 Non Member: $ 21.0029. *plus applicable tax.

ADULT TENNIS CONTINued|Ladies Competitive Leagues:Join one of our competitive womens doubles leagues and battle it out on the courts each week. Two levels ofplay are offered this year. Please contact JoAnn for more information.Ladies Diamond League (Level 3.0 +)Mondays 10:30am–2:30pmWeekly: Member: Court Fees Non Member: N/ADates: October 20 - April 27 (See schedules for details)Ladies Emerald League (Level 2.0 – 3.0)Thursdays 10:30am–12:30pmWeekly: Member: Court Fees Non Member: N/ADates: October 2 - May 14 (See schedules for details)Ladies Windoor League:If you are a competitive tennis player and are interested in being part of our HRC travelling teams, the Windoorleague is for you. Competing on Wednesday morning at various clubs in the GTA, our 3 teams will vie for topspot in their divisions. Each week, the home team provides tennis balls and hosts a lunch following the matches.Team practice takes place on Tuesday mornings. Speak to the head pro if you would like to try out for the team!Tryouts on Tuesday September 16 and Thursday September 18Per Day: $25.00Bring a Friend Sundays:Do you have a friend who would like to try tennis? Just want to show the club to a buddy? Here is your chance!Bring a friend on the following Sundays for just $10! That’s right, they get entrance to the club and one courtbooking for just $10! Please Note: One guest per member per day and a maximum of one hour of singles ortwo hour of doubles per guest.September 28 November 30 February 22 April 26October 26 January 25 March 29I have participated in a variety of programs at HRC over the years but seem to especially enjoy the tennis programs.I find it to be a great social activity, work out and stress reliever all in one. On the court, the weight of the worldjust seems to fade away as I pound away the balls. The variety of tennis clinics, leagues and tournamentsoffered allow our family to ramp up or scale back our commitment each season to match our families everchanging needs and schedules. We have developed some great friendships on the court that I feel will last usa lifetime. It’s taken a while to get to this point, but we are comfortable at HRC. There are a lot of laughs onand off the court.~Rosalie Fitzpatrick31. *plus applicable tax.

HRC is home to...many other businesses and services that areready to make your experience wonderful:> THE>>>>EDGE WINE BAR AND GRILLE:Phone: 519-940-1111Business Hours:Monday 4:00pm-10:00pmTuesday 4:00pm-10:00pm Wednesday 4:00pm-10:00pmThursday 11:00am - Midnight Friday 11:00am - MidnightSaturday 11:00am - Midnight Sunday 12:00pm - 06:00pmwww.theedgewinebarandgrille.comMIDWIVES OF HEADWATER HILLS:Phone: 519-941-2676Business Hours: By appointmentinfo@midwivesofheadwaterhills.cawww.midwivesofheadwaterhills.caSPA ZONE:Phone: 519-942-0243Business Hours: Closed Sundays and MondaysFlexible hours from Tuesdays through Saturdayswww.spazone.caCORE RESTORE PELVIC HEALTH PHYSIOTHERAPY:Phone: 519-939-9891Business Hours: Monday to Friday 9am-6pmhello@corerestorephysio.comwww.corerestorephysio.comASHLEY SMIGELSKY RMT:Phone: 519.215.2069Ashley Smigelsky RMTBusiness Hours: By appointment onlyMondays 8:00am-5:00pm Tuesday & Thursday 5:00pm-9:00pmFridays 8:00am-5:00pm Some Saturdays 10:00am-2:00pmwww.ashleysrmt.com33.

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205467 County Rd. 109, Amaranth, ON L9W 0V1> P. 519.942.BALL (2255)> info@headwatersracquetclub.comwww.headwatersracquetclub.com