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150 S. Mount Auburn Road // Cape Girardeau, MO 63703 // 573-331-3355 // ftnessplus.sfmc.net FITNESS FOCUS January/February/March 2018 Issue, Volume 1 SPOTLIGHT FIT TO BE A FATHER p.6 -LaSean Hamilton

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Page 1: FITNESS FOCUS · Fitness Plus is looking for ways to reduce paper and use less postage. If you prefer to pick your Fitness Focus up at the Service Desk or view it online rather than

150 S. Mount Auburn Road // Cape Girardeau, MO 63703 // 573-331-3355 // fitnessplus.sfmc.net

FITNESS FOCUSJanuary/February/March 2018 Issue, Volume 1

SPOTLIGHT FIT TO BE A FATHER p.6 -LaSean Hamilton

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FROM SANDY'S DESK

Fitness page 22

Dexter page 24

Recreation page 18

Wellness page 20

Spotlight page 6

New Members page 5

Group Fitnesspage 8

Table of Contents

Aquaticspage 14

Produced by the Marketing Department

Saint Francis Healthcare System Cape Girardeau, Mo.

Phone: 573-331-5877

Email: [email protected]

Editor: Emily Blattel

Writers: Tyler Graef

Sarah Shanahan

Graphic Designer: Brad Holten

Facility HoursMonday-Thursday .............................. 5 am-10 pm

Friday ....................................................... 5 am-9 pm

Saturday ................................................. 7 am-6 pm

Sunday ................................................. 10 am-6 pm

Happy New Year!

Did you know that each January, roughly one in three

Americans resolve to better themselves in some way? A much smaller percentage of people actually make

good on those resolutions. While about 75 percent of people stick to their goals for at least a week, less than half (46 percent) are still on target six months later, a 2002 study found.

It’s hard to keep up the enthusiasm months after you’ve swept up the confetti, but it’s not impossible. Fitness Plus is here to help you stick with your 2017 goals!

Remember, as a valued member of our facility, you

receive two workouts with a trained fitness specialist each month the first year, plus two assessments and four free workouts each year thereafter!

Thank you for letting us be part of your health and wellness goals. Our commitment is to you!

Sincerely,

Sandy Duncan

Manager

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StaffManager, Health and Wellness

Sandy Duncan, MSA, ACSM

573-331-5312 / [email protected]

Business Specialist

Susan Oakley

573-331-5304 / [email protected]

Assistant Manager

Dianne Lawrence, BS, AFAA

573-331-5302 / [email protected]

Fitness Specialist Specialist

Robert Harper, BS, ACSM

573-331-5313 / [email protected]

Group Fitness Lead

Toni Craft, BS, ACSM, AFAA

573-331-5303 / [email protected]

Assistant Manager

Doug Gannon, MSA, AFO

573-331-5311 / [email protected]

Lead Recreation Programmer

Jamie Crowell, BS, AFAA

573-331-5963 / [email protected]

Membership Specialist

Mike McKinnis

573-331-5391 / [email protected]

Membership Representative

Teresa Gilliland

573-331-5306 / [email protected]

Service Desk

573-331-3355

.

DependentsDependents (anyone 15 years of age or

younger and receiving parental support) have

extended membership privileges under family memberships. Dependents ages 6 to 12 years may use the track, Multipurpose Room and pool during dependent hours and must be

accompanied by an adult while in the facility.*

Dependents ages 13 to 15 years may use the track, Multipurpose Room and pools and attend group exercise classes during dependent hours. They may use the exercise equipment after successfully completing the Fitness Plus Teen Fitness Certification program that is offered weekly. Dependents ages 13 to 15 must also be accompanied by an adult while in the facility.*

Dependent Hours*

Monday-Thursday

5-10 am, 2:30-5:30 pm, 7-10 pm

Family Friendly Fridays

5-10 am and 2:30-9 pm

Saturday

7 am-6 pm

Sunday

10 am-6 pm

*May vary due to the comprehensive nature of structured youth programs.

If you work for a small business with fewer than 100

employees, you may qualify through your insurance provider for up to a $40 monthly reimbursement on your Fitness

Plus membership dues. For more information, contact Mike McKinnis at 573-331-5391 or [email protected].

Children using the aquatics area without parental supervision must be proficient swimmers and must follow posted rules. Children who are not proficient swimmers must be supervised by an adult while

using the aquatics area. Lifeguards reserve the right to remove children from the pool

who have questionable swimming ability or are not following the rules. Please ask an aquatics staff member if you have any questions concerning this matter. Our intention is to make the pools safe and enjoyable for all members.

Two free guests per member. Guest fees apply for additional guests. Free guest days include January 1, February 19 and March 17.

Parental Reminder

Free Guest Days

Make Money

Going Green

Fitness Plus is looking for ways to reduce

paper and use less postage. If you prefer to pick your Fitness Focus up at the

Service Desk or view it online rather than

receive it in the mail, please let us know

at the Service Desk. We’ll take you off the mailing list.

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FOR YOUR INFORMATIONFYI

This is a free service offered exclusively for Fitness Plus members. Please take advantage of this great way to stay informed about

what is going on at Fitness Plus.

If you have questions about MemberMobile Alerts, or issues with the sign-up process, please call the Service Desk at 573-331-3355

or email [email protected].

MemberMobile Alerts Snow PolicyFor your safety and the safety of our instructors, when Cape

Girardeau Public Schools are closed due to inclement weather,

group exercise classes will be cancelled until noon. Classes before 8 am, on the weekend or after noon are at the discretion of the instructor. You may call the Service Desk at 573-331-3355 to

determine if the class you are interested in will be offered. Class cancellations will be sent out through Member Mobile Alerts.

Summer Day Camp PreviewWe have the perfect solution for parents looking for quality care for their children at a reasonable price during the summer months! The Fitness

Plus staff is excited to once again offer the Summer Day Camp program for children ages 6–12. Camps, which will run weekdays from 8 am to 5 pm, will feature age-appropriate, structured recreational games, arts and crafts, fitness, special events and various activities based around a weekly theme. Before- and after-care in Kids Plus will be available. There will be 12 sessions offered, beginning the week Cape Girardeau Public Schools let out. Registration for members begins April 2. Open registration begins April 16.

Session Dates:

Session 1: May 21–25

*Session 2: May 29–June 1

Session 3: June 4–8

Session 4: June 11–15

Session 5: June 18–22

Session 6: June 25–29

**Session 7: July 2–July 6

Session 8: July 9–13

Session 9: July 16–20

Session 10: July 23–27

Session 11: July 30–August 3

Session 12: August 6–10

*No camp Monday, May 28 (Memorial Day)

**No camp Wednesday, July 4 (Fourth of July)

For detailed information about the Summer Day Camp program, watch for the brochure that will be distributed in March.

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Fitness Assessment and ProgramNew and current Fitness Plus members are eligible for a free fitness assessment every six months. This assessment session includes:

- Height, weight and body measurements

- Muscular endurance

- Cardiovascular fitness

- Body mass index (BMI) and body fat

After your assessment, you will receive a printout of your results, which will be reviewed with you by one of our fitness specialists – all of whom hold four-year fitness degrees. Your fitness specialist will help design your personal exercise workout program based on your assessment results and your personal health and fitness goals. If you would like a follow-up session, the fitness specialist will meet with you to ensure you are using proper technique and are comfortable with your fitness program.

- Each new member receives two workouts per month for the

first 12 months of membership. - One of these may be traded for a personal consultation with a

registered dietitian. - Current members may receive two assessments and four free

workouts per year.

You can sign up for your assessment and workout appointments at the

fitness specialist desk on the second floor or by calling 573-331-5964.

NEW MEMBERSGuests/Temporary Memberships

We encourage you to bring friends and family with you to Fitness Plus. If it is their first visit and they are considering a membership, ask to speak with one of our membership representatives. They can give your guests a tour and provide them with a complimentary pass for the day. All guests must be accompanied by an adult member, register at the

Service Desk and pay the appropriate guest fee ($15 per day for adults;

$8 per day for children 15 years or younger).

Corporate MembershipsA fit workplace can make a big difference to your business.

Employees who exercise regularly enjoy the benefits of less time off work due to illness, reduced stress levels and more energy during

their workday.

Studies show that healthy employees also achieve higher employee

productivity and lower healthcare costs.

If you are an employer who is looking to promote health and wellness

within your workplace, call our membership team at 573-331-3355 for

more details on our new corporate membership options.

Did You Know?

Fitness Plus replaces 50 dozen towels every other month. That is more than 3,600 towels a year! They are like the mystery socks that go into the dryer and never come out. We have been told that our towels are too small, too thin and too rough. Can you believe that they still disappear? Imagine what would happen if we purchased large, thick, fluffy towels!

In an effort to help keep our operating costs down (as well as your membership dues) we do not plan to purchase larger towels. You are welcome to use as many towels as you need when you

are here.

If you accidently take one home (it happens), just bring it back the next time you visit. You are also welcome to bring in your own towels to use.

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SPOTLIGHT: LaSean Hamilton

Fitness Plus has been recognized by Fitness Management magazine for program innovation, administrative management and facility design and was awarded the “Best of Aquatics” recognition by Aquatics International. Members have access to highly trained staff, the most up-to-date fitness equipment and classes, an aquatics area with four pools, the region’s largest indoor track and comfortable surroundings with amenities to meet all fitness and wellness needs.

LaSean Hamilton’s thinking about gaining some weight.

He didn’t start out that way. He started out at 315 pounds, struggling to find enough enegrgy to tend to his then-newborn daughter, Lanyia.

“That’s pretty much why I started working out,” he said.

Between the new-baby lack of sleep, poor eating habits, and the physical demands of parenthood, Hamilton said he felt overwhelmed.

“I just didn’t feel like playing with her,” he said.

But rather than try and take it easy, he took the initiative (and his doctor’s advice) and joined Fitness Plus.

“I’d never started working at being in the gym until then,” he said. “Fitness Plus was the first place I went to. I hadn’t been in a gym for three or four years before I started going.”

Hamilton said he made his schedule work for him, deciding the night shift he worked offered him a prime opportunity to hit the gym every day right at 5 am alongside the early-risers.

“I’d go straight to the gym, do 30 minutes of cardio, 100 crunches, 50 to 100 bench press and that was basically my routine,” he said.

Adding gym time led to other healthy choices.

“I wasn’t eating good until I was a month in,” he said. “But then I started eating, you know, baked chicken, broccoli, mixed vegetables.”

He began implementing a regimen of intermittent fasting, spacing meals in a way designed to safely optimize metabolism.

“I started seeing the weight come off fast… I lost 100 pounds in 8 months.”

Which is why he's now trying to pack on more lean muscle.

Fit to be a Father New to parenthood, LaSean Hamilton hit the gym.

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MASSAGESwedish, prenatal, myofascial release, reflexology and hot stones are just a few of the different massage techniques available at Fitness Plus.

Individual Massages ............Members/Nonmembers

30 minutes .............................$40/$45

60 minutes .............................$60/$70

90 minutes .............................$85/$100

Massage Packages (sold in sets of five) 30 minutes .............................$175/$200

60 minutes .............................$275/$325

Gift certificates are also available.

Buy any package of five massages and get a free half hour gift certificate. Massages make a perfect Valentines gift for that special someone or to treat yourself.

Stop by the Service Desk for massage specials, daily open appointments and more!

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“I lost it and I’m not trying to go back that way,” he joked. “But [going to the gym] is pretty much a habit now,” he said.

While the change took some grit, Hamilton said he’s been surprised at his own results.

“I mean, work out every day. Eat good things. That’s it,” he said. “There wasn’t too much to it.”

And now he's keeping pace with his bouncing baby girl; the fatigue went away with the fat.

“It worked. Now me and her are running up the playground now,” he said. “So yeah. It was worth it.”

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Fun with Everyone!At Fitness Plus, we are committed to providing members diverse group classes

that offer opportunities for all ages and abilities. With more than 80 free classes offered each week geared toward teens, adults and seniors, there is something

for everyone. Members ages 13 to 15 are invited to attend classes during dependent hours. A list of available classes (dates, times and locations) is also available at www.fitnessplus.sfmc.net. The Group Fitness Schedule

is subject to change depending upon member interest and participation. For more information about group fitness, call 573-331-5303.

MARK YOUR CALENDARA complete Group Fitness calendar can be

found on our website, fitnessplus.sfmc.net

or copies can be found at the Fitness Plus

information center or outside the group fitness studios.

GROUPFITNESS

Barre Above™

Monday 5:30-6:25 pm

Tuesday 4:30-5:25 pm

Thursday 5-5:55 pm

This is an energetic, dynamic and progressive method of barre training for all body types and

all fitness levels! Fusing the best of Pilates, yoga and aerobics, and elements of strengthening

exercises dancers do, this class will improve posture, flexibility, body strength, balance and body awareness.

Body Max

Saturday 9-9:55 am

The ultimate fun and challenging workout. Blends circuit-style strength training with rock ’n’ jam cardio, leg bands and pumping weights.

Cardio Barre

Wednesday 4:30-5:25 pm

A full body workout that combines Barre

movements (lengthening and toning), weight

conditioning, core-focused exercises and bursts of cardio intervals to keep your heart rate up and

burn calories fast. Tennis shoes are required for this class.

Circuit Training

Wednesday 9-9:55 am

Friday 8-8:55 am

Designed to keep you moving, this class offers circuits in short intervals of cardio and body

sculpting. Body-weight activities will be included and will use the step platform, core boards, gliders, bands, free weights and barbells.

Core Barre™

Monday 10-10:55 am

Low-impact (protects joints), high-intensity, fat-burning exercises that focus on tiny, isometric movements. It is designed to lift your seat and tone your thighs, arms and abs.

GROUP FITNESS CLASSES

Every precaution has been taken to ensure your safety. However, we strongly encourage participants to exercise at their own pace. Self-monitor by checking your heart rate periodically

and make sure you can talk comfortably

without breathlessness.

Instructor Tip

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Cycle & Core

Monday/Wednesday 5:30-6:25 pm

(January 15-February 21)

A 40-minute ride on our STAGES SC3 bikes ending with 15 minutes of strengthening and

toning the core muscles.

Cycling

Tuesday/Thursday 5:20-6 am, 12:10-12:50 pm

An awesome workout on a bike with no impact

to the joints. Ideal for all fitness levels, as you adjust your own resistance. Don't forget your water bottle ... you'll need it!

Dance Jam

Sunday 3:30-4:25 pm (January 14 and 28,

February 11 and 25, March 11 and 25)

This is a Hip Hop/Zumba fusion class focusing on toning and cardio movements for an

aggressive but rewarding full body workout. It is a moderate to high-intensity workout that will help inspire and motivate people to make positive changes in their lives with a judgment-free zone.

EXTREME Interval Training

Mondays/Wednesdays Noon-12:55 pm

(March only)

Take your training to the max with this high-intensity, high-impact workout with explosive cardio drills, power and resistance moves,

plyometrics, and core work. You will be working harder and longer and resting less! All bodyweight exercises! This class is not for beginners or for those with knee, back, neck or shoulder problems.

Flex and Tone

Monday-Friday 8-8:55 am

A staple class at Fitness Plus where flexibility and strength are enhanced and lifetime friendships are formed.

Hi/Lo Aerobics

Monday 4:30-5:25 pm

Tuesday 9-9:55 am

Friday 9-9:55 am

A high-intensity aerobic workout on the floor.

Kids Zumba

Tuesday 3:45-4:25 pm (February 6, 13, and 20,

March 6, 13, and 20)

This class, for kids age 6-12 years, features kid-friendly routines based on our original Zumba choreography. It incorporates fun moves to energizing music. It will help to develop a healthy lifestyle and incorporate fitness as a natural part of children's lives by making fitness fun.

Line Dancing

Beginners

Monday/Wednesday 12:30-1:25 pm

Intermediate

Monday/Wednesday 1:30-2:25 pm

Bring your dancing shoes for this fun workout. A variety of music, steps and dances. Appropriate for all ages and fitness levels.

Mat Pilates®

Thursday 11-11:55 am

This class utilizes classic Pilates mat exercises to tone abdominals and strengthen back muscles. Resistance training with the flex band or fitness circle may also be included.

Pound®

Tuesday 5:30-6:25 pm

Wednesday 8-8:55 am

Channel your inner rock star with this full-body cardio jam session inspired by the infectious, sweat-dripping fun of playing the drums. Using Ripstix®, lightly weighted exercise drumsticks, torch calories and drum your way to a leaner,

slimmer physique!

RIP™

Monday 5:30-6:25 am (DVD), 9-9:55 am, 4:30-5:25 pm Tuesday 8-8:55 am

Wednesday 5:30-6:25 am (DVD), 5:30-6:25 pm

Thursday 8-8:55 am, 4:30-5:25 pm

Friday 5:30-6:25 am (DVD) Saturday 10-10:55 am

"From Power Music Group Rx, this is a program for able-bodied men and women of all ages and all fitness levels. These pre-choreographed strength-training routines will shape and strengthen your body. New routines will change every ten weeks. The new routines will run for six weeks followed by four weeks of mix/match routines to keep your muscles guessing. Get RIPPED!

New launch on January 20 and March 31!

(continued)GROUP FITNESS CLASSES

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Step

Thursday 9-9:55 am

A high-intensity cardio class using choreography on and off a step bench. The class can also be performed on the floor without the step bench for lower intensity.

Taekwondo

Wednesday 6:30-7:25 pm

Martial arts for kids ages 6 and older. Taught by a black belt. Fee-for-service class.

Turbo Kick®

Tuesday 5:30-6:25 pm

Mix of kickboxing and simple dance moves. The unique movement patterns, combinations and techniques work together to give you the ultimate cardiovascular workout that will melt fat and reshape your body. Class consists of a sport-specific warmup, higher-paced intervals, easy-to-follow combinations, kickboxing-specific strength/endurance training and a mind-body cool down designed to maximize weight loss. No equipment necessary!

Virtual Spinning Rides

In our ON THE ROAD series, you’ll “ride” with Coach Troy Jacobson in different locations as he guides you through training sessions designed

to make you a faster and stronger rider. Videos available for our members at their convenience. Please reserve Studio 2 through Toni Craft at 573-331-5303 or through the Service Desk at

573-331-3355.

Video Classes

Want to join a group fitness class, but can’t fit it into your schedule? Bring your friends and try a group exercise video class! DVD library currently consists of: Barre Sculpt, Body Sculpting, BodyShred™, Booty Blast, Cardio Dance, Circuit Training, Core Abs (30 minutes), Dance2Fit with Brandi, Hi/Lo Aerobics, Line Dancing, Pilates (Beginner), Pilates (Mat Class),

Rep Reebok, RIP™, Turbo Kick®, Walkin’ to the Beat, Yoga and Zumba®. You may also bring in your own DVD workout. Contact Toni Craft at 573-331-5303 to reserve the studio.

Walkin’ to the Beat

Monday, Wednesday 10:15-11:10 am

A low-impact cardio class designed to improve heart and lung condition while minimizing impact to the joints. You will walk three miles by the time it's over!

Warm Yoga

Sunday 4-4:55 pm (January 7 and 21, February 4

and 18, March 4 and 18)

Tuesday 6-6:55 am

The studio will be heated for this yoga class. Heat keeps the muscles more flexible and less susceptible to injury.

Yoga

Monday 5:30-6:25 pm Tuesday 9:30-10:25 am

Wednesday 10-10:55 am

Thursday 9:30-10:25 am, 6-6:55 pm

Friday, Saturday 9-9:55 am

Offers poses and modifications for every level of yoga mastery, using all body systems

in harmony to address core strength,

flexibility, balance, meditation and various breathing techniques.

Yoga Stretch

Monday 9-9:55 am

Learn the basics of yoga while you increase

body awareness, strength and flexibility. We recommend this class as a steppingstone to our

other yoga classes. Rated a 2 in difficulty on a scale of 1-4.

Zumba®

Monday 8-8:55 am, 6:30-7:25 pm

Tuesday 4:30-5:25 pm

*Thursday 5:30-6:25 pm

Saturday 8-8:55 am

Latin dance-inspired fitness class. Cardio-based workout with some components of resistance/sculpting training to tone the entire body from top to bottom and from the inside out. Dance experience helps, but is not required.

*Throwback Thursday

(continued)GROUP FITNESS CLASSES

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Give special someone a very special gift for Valentines Day.

Saturday February 17

9 am-2 pm

What about a unique way to give yourself or someone you love a special gift? How about a Four Hand massage? A Four Hand massage is a massage performed with two therapists working simultaneously, helping you relax while being pampered.

You must pre-book for these appointments and pre-pay. This cost is $85 for a 30 minute massage and $100 for 45 minutes. No refunds. Contact the Service Desk at 331-3355 for more information or to book your appointment today.

Don't wait until the last minute. Pre-book now.

Thank you to everyone who joined us in December for the Jingle Bell Run/Walk for Arthritis. We had over 170 participants.

Overall 5K Male–Andy Johnson (19.28) and Overall 5K Female–Tori Winter (22.15) posed for a photo with "Jingles McMullin" and "Santa McKinnis" after the race (left). Kyle Stenbecker won the male age group 15-19 and two of our Dexter members, William and Kyle Smith, took 2nd and 3rd places (center). Several students volunteers from Southeast Missouri State University, pictured with Santa, helped make this event possible (right).

Jingle Bell Run/Walk for Arthritis Recap

Four Hand Massage Special

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UPCOMING

EVENTSGirls Night Out Dance Party

January 12, 5:30-6:45 pm

Come enjoy a girls night out that will include an hour of dancing, active stretching, and other fun things that girls do! FREE for members and

a friend! Kids can participate in our Dive-In Movie on that same night, fees apply, or Kids

Plus services are available until 7 pm. Fees apply.

Paint-n-Sip Member Social January 26, 6 pm

Have wine and listen to music while finding your creative side. You don’t have to have any painting experience. We walk you through the steps of a painting while providing you with an evening of entertainment, conversation, creative inspiration, a glass of wine, snacks and a few hours of

laughter. Best of all, at the end of a class you will have a finished painting to take home and brag about. All painting materials, instructions, snacks and wine are provided.

Pre-registration is required by January 19.

Ages 21 and older

Members: $40

Nonmembers: $45

Parents Night Out

January 12, February 2, March 2

5:30-8:30 pm

Kids will have a blast with this monthly themed

party that will be on the first Friday of every month. This program will give parents the opportunity to enjoy a night of relaxation knowing their kids are in a safe environment. Each night there will be activities planned around a theme. Programs may be in the Multipurpose Room or the Recreation Pool. Pizza is provided. Kids Plus is available for young children ages 0-4. Regular Kids Plus fees apply. An additional $5 will be applied if you want your child in Kids Plus

to eat pizza.

Pre-registration due 4 days prior to the event date

January 12: Dive In Movie: “Rock Dog” February 2: Pirate Island Games

March 2: Dive In Movie: “Coco”

Members: $15

Nonmembers: $20

CAPE GIRARDEAU

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Member Day Trip: Eagles, Locks and Dams

February 20, 8 am-6 pm

Our first stop will be at the Audubon Center in West Alton, MO where we will see an Eagle Documentary, bird watch from inside the center

and take a guided tour around the grounds. View bald eagles, herons, egrets and dozens

of species of waterfowl up close in the quiet waters of Ellis Bay.

We will then travel across the river and have lunch at The Old Bakery Beer Company located inside the beautiful old Colonial Bakery building in downtown Alton, IL. Part of the building started its life as a bakery in the late 1800's.

After lunch, we will go to the Melvin Price Locks and Dam where we will see the best view

of Alton and the Mississippi River from eight

stories in the air atop the Dam. We will take a guided tour of this fun attraction and possibly see towboats and barges as they push their way

through this incredible structure

Pre-registration is required by February 13.

Members: $40

Nonmembers: $45

Price includes transportation and tours.

Thirteenth Annual Indoor Triathlon

March 3, 8 am

The perfect event for beginners wanting to take on a new fitness challenge or experienced athletes. Register individually or as a team. Contact the Service Desk for details and

to register.

Easter Egg Hunt

March 18, 3 pm

Bring your child to Fitness Plus for an Easter

Egg Hunt, pictures with the Eater Bunny, crafts, and more. Participants need to bring a basket for collection of eggs. All ages will hunt at the same time beginning at 3:15 pm. If indoors due to weather, the hunt will be divided by ages and

hunt one group at a time beginning at 3:15 pm.

Members and member affiliates are free.

Murder in Margaritaland

March 23, 6 pm

Somewhere in the tropics between the Port of

Indecision and Southwest of Disorder you’ll find that murder meets mayhem and the intrigue

begins! While most vacation at Margaritaland, an exclusive tropical resort, to get away from their troubles, for one unfortunate soul, it will

mean the end of their travels all together. Has the lottery winner’s luck run out? Will it be the bartender who has served his last drink? Is the honeymoon over for the newlyweds before it

even began? Or will the stars collide for one Hollywood superstar? At the resort, the guilty will mingle among the guests and everyone will

be left with the task of deciphering between the facts and falsehoods that plague this paradise in

order to make a killer pay for their crime.

Pre-registration is required by March 12.

Ages 21 and older

Members: $40

Nonmembers: $45

CAPE GIRARDEAU

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ADULT SWIMMING LESSONS

If you want to become a better swimmer or just learn the basics, this class is for you. Adult swimming lessons are designed for all levels of swimmers. It is never too late to learn to swim.

Session 1: February 19-22

Monday–Thursday 7-8 pm

Members: $15

Member affiliates: $25

Nonmembers $35

SESSION 2: MARCH 6-29

Tuesday, Thursday 7-8 pm

Members: $25

Member affiliates: $35

Nonmembers $45

AQUATICS

Lap Pool

We are committed to providing members and the general community

diverse aquatic programs for all ages and abilities. Our lap, whirlpool and exercise/recreation pools are available during all operating hours. The warm water therapy pool is available limited

hours Monday-Friday and during all operating hours Saturday and Sunday. A lifeguard is on duty at all times to ensure swimmers safety.

For more information about aquatic programs, call 573-331-5311 or

573-331-5962.

To keep the lap pool a safe, enjoyable environment and allow all members

optimal use, please remember these simple rules:

• If others are waiting to swim, please

share lanes when appropriate. • The lap pool is intended for

swimming. If your fitness routine

involves nonlap swimming activities, please consider using one of the

other pools.

Our aquatics staff members can answer any questions or assist you in finding a lane.

LIFEGUARD TRAINING

Lifeguard Training classes will be offered this spring at Fitness Plus. The course will certify individuals to be American Red Cross lifeguards and includes lifeguard training, First Aid, CPR for

the Professional rescuer and use of an AED. Participants must be at least 15 years old on or before the last day of the course. A swimming pre-test is required. Please contact the Service Desk for specific class dates and times.

Members: $150

Member affiliates: $175

Nonmembers: $200

COMPETITIVE SWIMMING DEVELOPMENT PROGRAM

A program designed for individuals of all ages that want to take their swimming to the next level. Whether your a triathlete wanting to improve your swimming or a young person trying to prepare for swim team, this program is for you. Trained instructors will guide participants through structured workouts designed specifically for them. To register, please complete a Swimming Development Program request form at the Service Desk.

Members: $120

Member Affiliates: $140

Nonmembers: $160

*The lessons come in packages of 8.

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TRY SCUBA

This is your opportunity to explore the underwater world of scuba diving. This Friday evening program will be held on the Fitness Plus lap pool and include all necessary equipment and individualized instruction with a Dive Control Specialist. Bring the entire family out for a fun night Trying Scuba!

Friday, March 30 6-8 pm

10 years and older

$25 per person

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Personal and Small Group Swimming Lessons

For adults and children who want to learn

swimming skills working one-on-one with an instructor or as a small group of two to

three people. Participants learn and practice skills tailored to the student's individual skill level and goals. Lessons are offered anytime instructors and pools are available. To register, complete a Personal/Small Group Swim Lesson request form at the Service Desk.

Aquatic Incentive: Marathon Swim

This is an incentive program for swimmers of all skill levels. Start the year off right with the Marathon Swim. It will begin January 1, 2018 and end March 31, 2018. Participants have three months to swim 26.2 miles. 1,650 yards (33 laps or 66 lengths of the pool)= one mile. To accomplish this goal, participants will have to swim just over 9.5 laps per day. After each swim, write down the number of laps swam that day. The laps will be totaled weekly. When the Marathon is complete, the finishers will earn a Marathon Swim T-shirt!

Parental Reminder

Children using the aquatics area without parental supervision must be proficient swimmers and must follow posted rules. Children who are not proficient swimmers must be supervised by an adult while using

the aquatics area. Lifeguards reserve the right to remove children from the pool who

have questionable swimming ability or who are not following the rules. Our goal is to make the pools safe and enjoyable for all members and guests.

PARENT AND CHILD SWIMMING LESSONS

This class is designed to introduce children ages 6 months to 2 1/2 years old to the water in a comfortable environment accompanied by their parent or guardian. Parents or guardians will learn holds, skills and signals to give their child as he or she learns to go under water, kick and climb out of

the pool.

Session 1: February 19-22

Monday–Thursday 5:30-6 pm

Session 2: March 6-29

Tuesday, Thursday 5:30-6 pm

Members: $20

Member affiliates: $30

Nonmembers $40

CHILDREN'S SWIMMING LESSONS

This program follows American Red Cross Guidelines and includes skills outlined in the swimming

progression levels for children ages 5 and up. With low instructor to child ratios and highly motivated teachers, your child can learn one of the most essential skills in life: how to swim and be safe near and around the water.

Session 1: February 19-22

Monday–Thursday 5:45–6:25 pm

Members: $25

Member affiliates: $30

Nonmembers $35

Session 2: March 6-29

Tuesday, Thursday 6:10-6:50 pm

Members: $50

Member affiliates: $60

Nonmembers $70

PRESCHOOL SWIMMING LESSONS

This program follows American Red Cross Guidelines and includes skills for children ages 3-5 years old. With low instructor to child ratios and highly motivated teachers, your child can learn one of the most essential skills in life: how to swim and be safe near and around the water. Children will be placed in classes according to skill level.

Session 1: February 19-22

Monday–Thursday 6:30-7 pm

Members: $25

Member affiliates: $30

Nonmembers $35

Session 2: March 6-29

Tuesday, Thursday 5:30-6 pm

Members: $50

Member affiliates: $60

Nonmembers $70

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ARTHRITIS AQUATICS

Monday, Wednesday, Friday 7-8 am, 10-11 am, 11 am-noon

Gentle movements help relieve arthritis pain and stiffness, while increasing joint flexibility and range of motion. Led by Arthritis Foundation®-certified instructors in the recreation pool.

ARTHRITIS AQUATICS (DEEP WATER)

Tuesday, Thursday 10-11 AM

Advanced arthritis aquatics class in the rec pool provides a greater challenge for participants who are able to tolerate more than the Arthritis Foundation® Aquatic Program. A combination of shallow- and deep-water activities, the class improves muscle strength, endurance and cardiovascular fitness.

ARTHRITIS AQUATICS (WARM WATER)

Monday, Wednesday, Friday 7-8 am

Monday-Friday Noon-1 pm

Monday, Wednesday, Friday 5:30-6:30 pm

Gentle movements in the warm water therapy pool help relieve arthritis pain and stiffness while increasing joint flexibility and range of motion. Led by Arthritis Foundation®-certified instructors.

DEEP-WATER AEROBICS

Monday, Wednesday, Friday 9-9:55 am

A high-intensity water workout in the deep end. Aqua belts are worn, so swimming experience is not required.

WATER AEROBICS

Monday 5:30-6:25 pm

Wednesday 5:30-6:25 pm

Saturday 8-8:55 am

Work against the resistance of the water for a great cardio and strengthening class.

WATER DANCE

Friday 5:30-6:25 pm

(No class on January 5, January 12, or March 2)

This class incorporates different forms of dance in the water. It is a low to intermediate level of aerobics and fun for everyone.

Discover a fun new way to get fit with the aquatic group classes offered at Fitness Plus. Dive into water aerobics or aqua kick if that’s more your thing! Whatever the class, Fitness Plus is here for all your aquatic workout needs!

For more information about aquatic programs, call 573-331-5311 or

573-331-5962.

Pool HoursWeekdays ..........................5 am-10 pm Friday .................................... 5 am-9 pm

Saturday ...............................7 am-6 pm

Sunday ................................10 am-6 pm

AQUATICSGROUP FITNESS

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KIDS PLUSLocated off the first floor lobby, Kids Plus gives kids an inside track on fitness fun and gives you peace of mind knowing they are

in a safe, child-friendly environment while you focus on your health and wellness. Kids Plus is designed for children ages 6 weeks

to 12 years and is available to Fitness Plus

members and patients in Saint Francis Healthcare System's Health and Wellness Center. Specially trained and experienced staff addresses the needs of children 6 weeks to 6 years, supplying proper supervision and

playtime. For kids 7 to 12 years old, our Kids Plus specialists encourage education and fitness activities, including supervised use of exercise equipment designed just for kids.

Youth Weight ClubThe program gives children ages 7 to 12 the chance to jump-start a healthy lifestyle. Children have the opportunity to complete

a workout when they visit Kids Plus. The program provides a safe atmosphere

for children to become familiar with the

fundamentals of weight training.

The Youth Weight Club includes weight divisions and weight levels, which mean

more workout fun for kids who use the

equipment. Children will be able to earn prizes for reaching various milestones. Certifications are offered upon request.

Fee OptionsUnlimited UsageFitness Plus members now have the

option of adding Kids Plus fees to their monthly membership dues. By selecting the Unlimited Usage Option, members will pay a set fee each month for

unlimited use of Kids Plus services.

Please ask a Kids Plus staff person or a Fitness Plus membership representative for an enrollment form.

Punch CardsPunch cards include 20 one-hour visits and are nonrefundable.

$40 – For children included on a Fitness

Plus family membership

$80 – For children of members not

included on a family membership

Usage Fees$2 per hour/child

included on a family membership

$4 per hour/child

not included on a family membership

$6 per hour/child

for nonmembers

Children who remain in Kids Plus more

than 15 minutes past one hour will be

charged for another hour.

CHILD CARE

Ages 6 weeks to 6 years old

Monday-Thursday 8 am-noon, 3:30-8 pm

Friday 8 am-noon, 3:30-7 pm

Saturday 8 am-2 pm

Sunday Closed

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YOUTH CENTER

Ages 7-12

Monday-Thursday 3:30-8 pm

Friday 3:30-7 pm

Saturday 8 am-2 pm

Sunday Closed

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PICKLEBALLPickleball is a court game with the same dimensions as a doubles badminton court. The net is similar to a tennis net, but is a little lower. The game is played with a hard paddle and a smaller version of a wiffle ball. Equipment (paddles and balls) is available in the Multipurpose Room. Open court, first come, first served. Special court reservations times available. Inquire at the Service Desk.

Reservation times: 1-3 players can reserve the court for one hour. 4 or more players can reserve the court for two hours.

Nonmembers are welcome to come to Fitness Plus for pickleball play. They will receive a three-day pass on their first visit. Otherwise, guest fee is $15/day and includes access to pickleball and the entire Fitness Plus facility.

Monday 10 am-noon

Wednesday 9-11 am, 6-8 pm

Friday 9-11 am

Saturday 8-10 am

RECREATIONAt Fitness Plus, we are committed to providing members diverse recreation programs that offer opportunities for all ages and abilities. The recreation program schedule is subject to change depending on member interest and

participation. Members will be notified in advance of canceled or added

programs. For more information about recreation programs, please call 573-331-5311 or 573-331-5963.

LEAPS AND BOUNDSA preschool fitness class that assists in developing a child’s gross motor skills through games, exercise, sports and music. Children ages 2-5 years learn the basic skills needed for a healthy and active lifestyle.

Monday, Thursday 9 am

Program runs January 4-May 17.

Members and member affiliates: Free

Nonmembers: $6

AFTER-SCHOOL RECREATIONDesigned to provide fun and exciting recreation and fitness activities for children in the Multipurpose Room.

Ages 5-12 years

Monday, Wednesday 3:30-5:30 pm

Program runs January 3-May 16.

Members and member affiliates: Free

Nonmembers: $6

Birthday Parties

Birthday parties are offered for two-hour time periods and include activities in the Multipurpose Room and/or activities in the swimming pool led by Fitness Plus recreation staff. A party room is equipped with decorations, a party table and chairs. Optional packages are available. To book a party, call Jamie Crowell, BS, AFAA, at

573-331-5963.

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WINTER TENNIS LESSONSJanuary 11-March 1. This 8-week class is designed to teach a balance of instruction and practice. Emphasis will be on proper grip, stance, swing, serve and ball placement as well as hitting with control for depth and power. You may bring your own tennis racket, but not required, and wear appropriate clothing and footwear. Space is limited. Register by January 8th.

Children's Tennis

Lessons are for ages 5-11 year olds

Thursday 5:30-6:30 pm

Coached by Donna Ryan, PTR

Members and member affiliates: $160

Nonmembers: $200

Youth Tennis

Lessons are for ages 12 and older

Thursday 6:30-7:30 pm

Coached by Jerry Snyder, USPTA

Members and member affiliates: $160

Nonmembers: $200

ADULT CO-ED DODGEBALLMen and women will play 6-on-6 games. Game day is Tuesday and begins at 6 pm. Matches are best of 7 games. The season will be six weeks in length with a post-season tournament day. Participants may register as a team or as individuals. Season begins March 6th.

Pre-register by February 27.

Ages 16 and older

Tuesday 6 pm

$240 per team or $20 per person

Open Gym

Volleyball/Basketball

The Multipurpose Room is available for volleyball, basketball and a variety

of other activities during specified time periods (check at the Service Desk). Participants engage in self-supervised or parent-supervised play with equipment. Children are able to participate in open gym during dependent hours.

Multipurpose Room Usage

Every attempt is made to make the Multipurpose Room available to members for free play activities. However, there are times when structured programs will use the

room. A daily activities schedule for the Multipurpose Room is posted at the Service Desk, as well as at

the information board outside the Multipurpose Room.

Program Cancellation Policy

Preregistration is required for all Fitness Plus programs. Please register at theService Desk during Fitness

Plus operating hours. Programs will be canceled if the required minimum number of participants is not met. If a program is canceled, a full refund of

registration fees will be issued to those who have registered. Members should not expect registration to be available on the day a program is scheduled.

Registration forms are available at the Service Desk or online at

fitnessplus.sfmc.net.

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WELLNESSFitness Plus offers a variety of wellness services to complement members’

fitness activities.

For more information on Wellness services, call 573-331-5970.

Monthly Specials:

January

Join Healthy Weigh in the month of January and receive $50 off induction with referral.

February

Join Heathy Weigh in the month of February and receive the first month of classes free for couples or friends

March

Join Healthy Weigh in the month of March and receive $50 off induction and first class free.

HEALTHY BITES LUNCHEONS

Healthy Bites Luncheons assist and support those seeking and maintaining a healthier lifestyle by developing

healthy habits to last a lifetime. Luncheons are the first Thursday of each month, 12:10-12:40 pm, in Saint John of God. For more information, call 573-331-5399.

Thursday, January 4

What You CAN do to Lose Weight Tori Winters, RD

Thursday, February 1

Disaster Preparedness: National Earthquake Awareness Month

Jim Watkins, CERT Coordinator,

City of Cape Girardeau

Thursday, March 1

Go Further with Food: National Nutrition Month

Ellen Gipson RD, LD

THE HEALTHY WEIGH

The Healthy Weigh at Saint Francis Medical Center offers the HMR Weight Management Program that combines a structured diet, physical activity and behavioral lifestyle-change coaching. Lose weight while learning the skills you need to keep it off.

The Healthy Weigh offers:

• Lifestyle-change education focusing on strategies for increasing fruits and vegetables, lowering dietary fat and increasing daily physical activity. All diet options use meal replacements (weight-loss shakes, entrees, soups, multigrain hot cereals and nutrition bars) to reduce food choice decisions. • Weekly classes for weight loss and longer term weight management. • A separate “maintenance” component for continued support to practice the skills needed to maintain weight loss over the long term. • Support and accountability provided by HMR staff. • Discount for Fitness Plus members.

Call 573-331-5686 for more information, or register for a free information session. Held weekly on Tuesday at 11 am and Wednesday at 5:30 pm. www.saintfrancismedicalcenter.hmrdiet.com.

NUTRITION COUNSELING

Whether you have a specific health problem that needs addressing – cholesterol reduction, high blood pressure, etc., or just want to learn how to improve your overall health or sports performance through proper nutrition, our registered dietitian is available to discuss your individual concerns. Please call 573-331-5940 for

more information.

$50 per hour

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DASH DIET

Check out the diet plan that has been developed specifically to prevent or lower high blood pressure. The DASH (Dietary Approaches to Stop Hypertension) Diet class will cover background information on the diet and give you specific guidelines to follow. Classes will be held in Health and Wellness Center Conference Rooms. Registration required. Please call 573-331-5940 to register.

Thursday, January 18

2:45-3:15 pm

Saint Sebastian Conference Room

Tuesday, February 6

10:15-10:45 am

Saint Sebastian Conference Room

Thursday, March 15

3:30-4 pm

Saint Sebastian Conference Room

SIDESTEPPING DIABETES

With early detection and lifestyle changes, you can reduce your risk of developing diabetes. Registration is required.

Thursday, January 18

2-2:30 pm

Saint Sebastian Conference Room

Tuesday, February 6

8-8:30 am

Saint Sebastian Conference Room

Thursday, March 15

2-2:30 pm

Saint Sebastian Conference Room

THERAPEUTIC LIFESTYLE CHANGE

Does your heart need a little TLC? It may if you have high cholesterol or other risk factors for heart disease. TLC helps you take small steps that can result in big changes by lowering your risk for heart disease. Registration required. Please call 573-331-5970 to register.

Thursday, January 18

4:15-4:45 pm

Saint Sebastian Conference Room

Tuesday, February 6

9:30-10 am

Saint Sebastian Conference Room

Thursday, March 15

2:45-3:15 pm

Saint Sebastian Conference Room

WEIGHT WISE

An introductory class covering the basics of nutrition and weight loss. Learn how to set small weight-loss goals, monitor your progress, track your eating and more! Registration required. Please call 573-331-5940 to register.

Thursday, January 18

3:30-4 pm

Saint Sebastian Conference Room

Tuesday, February 6

8:45-9:15 am

Saint Sebastian Conference Room

Thursday, March 15

4:15-4:45 pm

Saint Sebastian Conference Room

MetaCheck™Are you curious about how many

calories you need to help you reach

your weight goal? Whether you are trying to lose, maintain or gain some

extra weight, a metabolism check will give you insight into making that goal

a reality. In addition to receiving your metabolism number, our qualified staff will review your results and explain how to make your calorie level work

best for you. Call 573-331-5399 for

more information.

Personal Wellness Profiles™A Personal Wellness Profile takes your health risk assessment one step

further by providing a comprehensive

assessment of your health in more

than a dozen different wellness areas, including fitness, nutrition, heart health, stress, cancer risk and

much more. The questionnaire can be personalized with your lab work,

body measurements and fitness testing results. Your report, including individualized recommendations, will be detailed in a 20-page report, which will be presented to you by a

fitness professional. Call 573-331-

5316 for more information regarding personal wellness.

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FITNESS

TRX SUSPENSION PERSONAL TRAININGThe TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your body weight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise — because you can simply adjust your body position to add or decrease resistance. Please contact Carlen Mulholland at 573-382-5783 or [email protected] for more information.

- Delivers a fast, effective total-body workout

- Helps build a rock-solid core

- Increases muscular endurance

STOTT PILATESPilates is a series of controlled movements that engage both the body and mind. The movements are performed precisely with proper form and control. It is an exercise system designed to improve strength and flexibility. In Pilates, your muscles are never worked to exhaustion. The workout consists of a variety of exercise sequences that are performed in low repetitions over a 45- to 60-minute session. The exercises can be performed on the Reformer, a mat and specialized equipment to achieve the desired resistance and muscle work. The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individualized nature of the program, this method can be appropriate for everyone. Fitness Plus offers the only dedicated Pilates studio between Memphis and St. Louis.

Pilates offers hour and half-hour sessions for individuals, couples and small groups. Please see the Pilates brochure located outside the Pilates studio or across from the Service Desk. Please contact Kristen Roe at 573-579-2100 or [email protected] or Carlen Mulholland at 573-382-5783 or

[email protected] for more information or to schedule a session.

SPORTS SKILLS TRAININGAs a companion program to Athletic Republic, our scientifically based sport training program, Fitness Plus is excited to offer sport-specific skills training for volleyball, basketball and softball. One on one or as a team, participants can learn basic form, proper mechanics and advanced level skills. Cindy Henry is a former collegiate coach who currently runs Athletic Republic, a personal trainer and a certified strength and conditioning coach. Let her help you take your skills to the next level. Call Cindy at 331-5964 or email [email protected] for more information.

NKT® (NEUROKINETIC THERAPY)Treat the cause of dysfunction, not the symptoms. NeuroKinetic Therapy® corrective movement system addresses the cause of pain – dysfunctional movement patterns stored in the brain. Discover why NKT® system is the missing link in your treatment protocol. Please contact Carlen Mulholland at 573-382-5783 or [email protected] for more information

Personal TrainingFitness Plus has certified personal trainers specially trained to coach you,

train you and keep you motivated and excited about your workout. Personal training sessions are a great option if you are:

- Training for a race or other sporting event. - Improving strength, agility and speed for your golf game, tennis game or other sport. - Desiring to slim down and tone up for an upcoming event. - Recovering from an injury, illness or surgery. - Looking for a cost-efficient personal training program.

Training is offered in 30- or 60-minute sessions for individuals and groups. To select a trainer who matches your

needs, see the personal training

brochure at the Service Desk, view

each trainer’s profile at www.fitnessplus.sfmc.net or call 573-331-5302. Call to receive a FREE training session.

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PLUS PLANThe Plus Plan incorporates the areas of health that are the most important to success. It includes:

• One nutrition counseling session

• Three personal training sessions

• Motivation - weekly phone calls for three months

• Help with goal setting

• To get started on the Plus Plan

1. Fill out a Personal Training Request Form and drop it off with the assistant manager of health and fitness. 2. Select a trainer or consult with Dianne Lawrence to help match you with a trainer.

The registered dietitian and personal trainer will contact you to schedule appointments.

For more information, contact Dianne Lawrence, BS, AFAA, at 573-331-5302

or [email protected].

SUP (STAND-UP PADDLEBOARD) YOGALooking to add a little fun and an extra challenge to your yoga experience? Try Stand-up Paddleboard (SUP) Yoga. SUP Yoga combines yoga poses with a variation of stand-up paddleboard surfing. The balance on a SUP board is definitely different, but allows you to explore some of the more subtle aspects of yoga – slow mindful movement, balance and coordination on a continually moving board. Practicing yoga on a moving surface engages core muscles and strengthens other muscles that are not used in earthbound practice and takes balance to a new level.

Class size is limited, so inquire early about reserving your spot. Sessions will be offered Tuesdays at 11 am and Thursdays at 5:30 pm.

Contact Kristen Roe at 573-579-2100 or [email protected] for information about this exciting new offering at Fitness Plus.

ACTIVE ISOLATED STRETCHING (AIS): THE MATTES METHODActive isolated stretching (AIS) is one method of stretching used and recommended by athletes and personal trainers. The prinaciples and techniques of AIS teach you how to “self-stretch” and enhance stretching with assisted stretches to the deep fascia (tissues) promoting optimal range of motion by facilitating flexibility at the joint, mobility of the spine and kinesthetic awareness, promoting effective movement throughout a workout and in daily living.

Our Certified Personal Trainers can show you how to effectively stretch before and after workouts as well as stretch at home to relieve daily stress and tightness. Free Demonstrations are available on request.

For more information, contact Carlen Mulholland at [email protected] or 573-382-5783,

Kristen Roe at [email protected] or 573-579-2100 or Dianne Lawrence at [email protected] or

573-331-5302.

Members Rewards ClubJoin this FREE club that recognizes

members of all ages for consistently

coming to work out at Fitness Plus. Earn points by performing strength

training, stretching and cardio

workouts. Log your points in the logbook at the fitness specialist's desk and advance through blue, bronze,

silver and gold memberships. Reach 200 points each month for three

months to achieve the next level.

Small-group

Personal TrainingSmall-group personal training is an affordable option and offers personalized attention to each individual while providing the

enthusiasm of a group environment. Train with friends, family members

or co-workers. Start your own group of four to eight people, or join an established group. If you have a small group that would like to do personal

training, please contact Dianne

Lawrence, BS, AFAA, at 573-331-5302 or [email protected].

Ask a Fitness Specialist about the workout of the month!

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FITNESS PLUS DEXTER

StaffAssistant Manager

Doug Gannon

573-331-5311 / [email protected]

Fitness Plus Coordinator

Nate Watkins

573-614-3624 / [email protected]

Lead Service Desk Representative

Cassandra Dolan

573-614-3621 / [email protected]

Lead Aquatics and Recreation Programmer

Robert Shanahan

573-614-3620 / [email protected]

Facility HoursMonday-Thursday .................. 5 am-9 pm

Friday ......................................... 5 am-8 pm

Saturday .................................... 8 am-6 pm

Sunday .....................................Noon-6 pm

Kids Plus HoursMonday-Friday .... 8 am-noon, 3:30-7 pm

Saturday .................................... 8 am-noon

Sunday ..............................................Closed

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OPEN PICKLEBALL

Pickleball is a court game with the same dimensions as a doubles badminton court. The net is similar to a tennis net, but is a little lower. The game is played with a hard paddle and a smaller version of a wiffle ball. Equipment (paddles and balls) is available in the gymnasium. Open court, first come, first served. Special court reservations times available. Inquire at the Service Desk. Reservation times: 1-3 players can reserve the court for 1 hour. Four or more players can reserve the court for 2 hours.

Monday, Wednesday, Friday 8:30 am-noon

Monday and Wednesday 6:30-9 pm

ADULT DODGEBALL

League is designed for ages 14 and older. The season will be four weeks followed by a post-season tournament. Play will be on Tuesday nights beginning on March 20 at 7pm. Team registration forms are available at the front desk. Payment is due at the time of registration. Contact Robert Shanahan at 573-614-3620 or [email protected] with any questions.

March 20-April 24

Tuesdays, 7 pm

$20 per person

COUCH TO 5K!

Join our group to build up your endurance over 2 months with a Certified Fitness Professional. Learn the techniques, tips, and how to’s of participating in a 5k or adding running to your routine. No running experience needed! Just grab your water and running shoes and you’re ready to go!

Registration forms are available at the Front Desk.

February 19-April 11

Monday and Wednesday, 5:45-6:30 pm

$35 (Includes Spring Into Fitness 5k Entrance Fee)

$25 without 5k

AFTER-SCHOOL RECREATION

Designed to provide fun and exciting recreation and fitness activities for children in the gymnasium.

Tuesdays and Thursdays 3:30-5 pm

Ages: 5-12 years

Members and member affiliates: Free

Nonmembers: $5

FITNESS PLUS DEXTER • FITNESS PLUS DEXTER • FITNESS PLUS DEXTER • FITNESS PLUS DEXTER

Birthday PartiesBirthday parties are offered for two-hour time periods and include activities in the Multipurpose Room and/or activities in the swimming pool led by Fitness Plus recreation staff. A party room is equipped with decorations, a party table and chairs. Optional packages are available. To book a party, call Robert Shanahan,

MA, at 573-614-3620.

Personal Swimming LessonsFor adults and children who want to

learn swimming skills on a one-on-one basis with an instructor. Participants and instructors work on specific skills tailored to the student’s individual

skill level and needs. Lessons are offered any time instructors and pools are available. To register, complete a Personal Swim Lesson Request Form at the Service Desk or call

573-614-3620.

Marathon SwimThis is an incentive program for swimmers of all skill levels. Start the year off right with the Marathon Swim. It will begin on January 1, 2018 and

end on March 31, 2016. Participants have 3 months to swim 26.2 miles. 1,650 yards (64 laps) = one mile. To accomplish this goal, participants will have to swim just over 19 laps per day. After each swim, write down the number of laps swam on that day. The laps will be totaled weekly. Swim a total of 13.1 miles or 26.2 miles and get a cool prize!

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GROUPFITNESS

Arthritis Aquatics

Tuesday 10-11 am

Gentle movements help relieve arthritis pain and stiffness, while increasing joint flexibility and range of motion.

Early Riser Circuit Training

Monday, Wednesday 6 am

Come try out a new 30-minute circuit training class led by Tyler Wilson, Fitness Specialist. Circuit training is a great way to get in and

out of the gym quickly with a great workout! Tyler will get you on your way to work with

plenty of time to spare. Call Tyler Wilson at 573-614-3625 or [email protected] for

more information.

Fitness Plus HITT

Monday, Wednesday 5:30 pm

Looking for the perfect combination of heart pumping cardio and intense strength training? This class is it. Each week, both the format and the equipment used will change to make for increased calorie burn and a total body workout. Class will meet on basketball court.

Get’er Done

Monday, Wednesday, Friday 5:15 am

Want to get a full-body workout in? Toning AND cardio? This is the class for you! This class concentrates on longer cardiovascular

components interspaced with one-minute intervals for weight challenges. Can involve upper and/or lower body work during the sculpting portion of the class using various equipment.

RIP™

Monday, Wednesday 6:30 pm

From Power Music Group Rx, this is a program for able-bodied men and women of all ages and all fitness levels. These prechoreographed strength training routines will shape and strengthen your body. Routines will change every eight to 12 weeks to keep your muscles

guessing. Get RIPPED!

Team Fitness Challenge Incentive

Teams of two or three members compete to see

who can record the most minutes in the gym. Members can sign up as a team or individually

and be placed with a team. Challenge runs for two months. Minutes are logged after completing any fitness activity. Group fitness classes are worth double points! Sign-ups are available now. See Tyler Wilson or any member of the fitness staff for more information!

FITNESS PLUS DEXTER

All classes are 55 minutes unless otherwise noted. Members ages 13-15 years may attend classes. Classes on this schedule are subject to change. Please check the Service Desk bulletin board for notices regarding cancellations, changes in format or substitute instructors. You may also call the Service Desk (573-614-3636) for up-to-date information, such as cancellations due to inclement weather.

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Video Classes

NO LIVE INSTRUCTOR. Exercise at your level. It is important to self-monitor throughout the class. Our current DVD library consists of Body Sculpting, Booty Blast, Core Abs (30 min.) and Line Dancing, Reserve studio through the

Service Desk (573-614-3636).

Water Aerobics

Monday, Wednesday, Friday 8 am

Tuesday, Thursday 4:45 pm

Saturday 8:30 am

Work against the resistance of the water for a great cardio and strengthening class. Swimming experience is not necessary.

Yoga

Tuesday 6 am

Wednesday 11 am

Thursday 6:30 pm

Offers poses and modifications for every level of yoga mastery. Uses all body systems in harmony to address core strength, flexibility, balance, meditation, and various breathing techniques.

Zumba®

Tuesday, Thursday 5:30 pm

Latin dance-inspired fitness class. Cardio-based workout with some components of resistance/sculpting training to tone the entire body from top to bottom and from the inside out. Dance experience helps, but is not required.

Zumba Gold®

Tuesday, Thursday 9:30 am

Active older adults who are looking for a modified Zumba® class that recreates the original moves you love at a lower intensity.

PERSONAL TRAINING

Fitness Plus Dexter has certified personal trainers specially trained to coach you. They will keep you motivated and excited for your work out. Training is offered in 30- or 60-minute sessions for both individuals and groups. See the personal training flier at the front desk or call 573-614-3636 for more information and to find the trainer that fits you.

Pricing: 60-minute sessions

Single session: $34

Package of 6: $192 ($32/session) Package of 12: $360 ($30/session)

MASSAGE THERAPY

Stephanie Grimes, LMT

To schedule a massage with Stephanie, call 573-614-8361.

Swedish, prenatal, myofascial release, reflexology and hot stones are just a few of the different massage techniques available at Fitness Plus Dexter.

Individual Massages .......... Members/Nonmembers

30 minutes .............................$40/$45

60 minutes .............................$60/$70

90 minutes .............................$85/$100

Massage Packages (sold in sets of five) 30 minutes .............................$175/$200

60 minutes .............................$275/$325

Gift certificates are also available. Stop by the Service Desk for massage specials, daily open appointments and more!

FITNESS PLUS DEXTER • FITNESS PLUS DEXTER • FITNESS PLUS DEXTER • FITNESS PLUS DEXTER

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FITNESS PLUS MEMBERSHIP REFERRAL FORM

Receive a $50 Fitness Plus Gift Card for every new

membership you refer to Fitness Plus.

Member name:

Phone:

I encouraged

Name:

Phone:

to become a Fitness Plus member. I understand if he/she enrolls

at Fitness Plus, I will receive a $50 Fitness Plus gift card.

Date:

This form must be received by the Fitness Plus membership representative prior to the above-named person enrolling at Fitness Plus.

Fitness Plus Dexter – Upcoming Events

Parents Night Out

January 19, March 23, 5-8 pm

Your children will have a blast

playing games in the gym, watching

a movie and eating pizza. Kids Plus is available for children ages 0-2. Kids Plus fees apply. Registration is required by the Thursday before the event. Register at the Service Desk or by calling 573-614-3636.

Members: $10

Nonmembers: $15

Pickleball Classic

January 13 and 14, 8 am

Grab a partner, and come play in

our Inaugural Pickleball Classic. Players will be broken up based

on skill level. Tournament will be double elimination.

Registration forms are available at the Front Desk.

$25 for first event $5 for additional event

Easter Egg Hunt

March 24, 9 am

Bring your kids to Fitness Plus

Dexter on March 24 for a Easter Egg Hunt! We will have two separate hunts, one for ages 3 and under, and one for ages 4

and older.

Spring Into Fitness 5k

April 14, 8 am

Mark your calendars for April 14

as Fitness Plus Dexter host the 2018 Spring Into Fitness 5k!

Participants receive a t-shirt (guaranteed if registration is received by March 30).

$25 if registered by March 30

$30 if registered after March 30