Fall 2014

Your Wellness Institute Program Guide. Look Inside for August Registration Dates and Times.

online at sogh.ca and at wellnessinstitute.ca

Free ClassDemos

Mind & Bodyfor All Ages

Weight LossHealthy

Day 55+ EventActive Aging

with FitnessGetting Started

PROGRAM GUIDE

program guide

RegistrationRegistration for kids’ programs opens on Wednesday, August 20 at 7:00am. All other registration will open August 21 at 7:00am.

Visit www.wellness institute.ca, call 204-632-3900 or stop by our Front Desk at 1075 Leila Avenue to register, unless other details are given.

To make registration easier, this guide includes links. Click on icons next to headings to go directly to a category of programs online. Click on a code to go directly to the program you want to register for or enter a code in "Advance Search" once you've logged in. If no code appears for a program, online registration is not available.

Programs require registration and are held at the Wellness Institute unless otherwise specified. Prices are subject to applicable taxes. Paid parking available.

Refunds will be issued up to one week prior to the program start date and are subject to a $20 administration fee.

Note: If using Advance Search, click the Show Results button under the search bar after entering a code. Click the tab that appears below to see your program.See back cover for our free demo classes.

Page

Look for this icon in Online Registration

3 Self-Management for Chronic Conditions

Get Better Together!

4 Your Health

5 Your Lifestyle

Emotional Health

6 Training Institute

Getting Started

8-10 Adult Fitness

11 Aging Well

Active Aging Day

12 Active Kids

7 Losing Weight

Boot Camps

Wellness Institute, 1075 Leila AveTue, Sep 30 – Nov 4, 1:00-3:30pm Code: GBT1

Access Transcona, 845 Regent AveMon, Oct 27 – Dec 1, 1:00-3:30pm Code: GBT2

Reh-Fit Centre, 1390 Taylor AveThu, Oct 23 – Nov 27, 1:00-3:30pm Code: GBT3

MS Society, 100-1465 Buffalo Pl(For those with Multiple Sclerosis) Tue, Sep 23 – Oct 28, 1:00-3:30pm Code: GBT4

Gwen Sector Creative Learning Centre, 1588 Main StDate & Time: TBA Code: GBT5

KINRC, 1490 Burrows AveDate & Time: TBA Code: GBT7

Get Better Together!A FREE Program for Living Better with Any Chronic Condition – 6 weeksAre you sick and tired of being sick and tired? Are you managing well and wanting to stay that way? Learn how to better manage your condition. To register, call 204-632-3927. For Leader Training call 204-632-3922.

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Self-Management for Chronic ConditionsUpon completing the following supervised exercise programs, participants who wish to continue to exercise at the Wellness Institute can sign up for membership with no enrollment fee (a $95 value).

Lean, Keen, Kidney Machines! An exercise program for people living with chronic kidney disease. A $20 deposit, due at first class, is refunded if at least 80% of classes are attended. To register, call 204-631-3039.a. Mon, Sep 29 – Dec 1,* 1:00-3:00pm (Education and Exercise) b. Tue & Thu, Sep 30 – Dec 4,* 1:00–2:30pm (Exercise Only) c. Wed, Oct 1 – Dec 3, 6:00-8:00pm (Education and Exercise)

Stroke & NeuroFit Exercise ProgramA program designed to help people recovering from stroke and managing other neurological conditions (who have completed their rehabilitation program) improve their quality of life and ability to stay active. Participants need to be able to walk independently, with or without a mobility aid, to participate in this program. To register, call 204-632-3910. $130a. Tue & Thu, Oct 7 – Nov 27, 9:30-10:30am b. Tue & Thu, Oct 7 – Nov 27, 11:00-12:00pm

Cardiac RehabilitationAn education and supervised exercise program designed for people recovering from cardiovascular disease or surgery. To register, call 204-632-3907. $235 (Subsidy available)

Pulmonary Rehabilitation An education and supervised exercise program for people with respiratory conditions. To register, call 204-831-2181. FREE

Diabetes Exercise Program An education and supervised exercise program designed for people living with diabetes. Register online or call 204-632-3900. $80 (Subsidy available)Tue & Thu, Sep 30 – Nov 20, 2:00-4:00pm Code: DIABEXEC

NEW Minds In MotionCombining physical activity, socialization and mental stimulation for people living with early-mid stage Alzheimer’s disease, or other dementias, to enjoy with a family member or community care partner. A great environment to establish new friendships with others living similar experiences. Must attend with support person (free). Register online or call 204-632-3900. $56 Wed, Oct 15 – Dec 3, 2:30-4:30pm Code: MINDS1

Online Workshops Also Available!www.getbettertogether.ca

Fall 2014

* No Classes: - October 13 - November 11

Rehabilitation & Sports Injury Clinic: 204-632-3910

Appointments times are available: Monday – Thursday: 7:30am-6:30pm Fridays: 7:30am-4:30pm

Physiotherapy ServicesPhysiotherapy Assessment $67.50

Physiotherapy Treatment $55

Chiropractic ServicesChiropractic Assessment $67.50

Chiropractic Treatment $35

Acupuncture Treatment $55

Active Release Treatment $55

Athletic Therapy ServicesAthletic Therapy Assessment $67.50

Athletic Therapy Treatment $55

Foot Care ServicesFoot Care Assessment $67.50

Foot Care Treatment $50

Massage Therapy: 204-632-3900Member /Non-member Rate

Massage (online booking available)

30 Minute Treatment $36/$41

45 Minute Treatment $46/$51

60 Minute Treatment $62/$6790 Minute Treatment $90/$100

Reflexology45 Minute Treatment $35/$40

60 Minute Treatment $45/$50

Personal Training: 204-632-39001-hour One-on-one Session / Partner Training Session

1 Session $52/ $805 Sessions $235/ $350

10 Sessions $420/ $650Small Group Training available

Nutrition Counselling: 204-632-3910Member/Non-member Rate

The Works - Adult or Teen Sessions Food habit and lifestyle review plus goal setting with your own nutrition plan. $60/$80

Family Foods Fit Two sessions on making healthy food choices for the entire family. $70/ $105

30-Minute Quick FixFollow-up to The Works $30/ $40

Plus applicable taxes. Rates subject to change.

PROGRAM GUIDE

Your Health Overeaters Anonymous: Information Evening Do you have a problem with food? Find out what we are about. No dues, fees or scales. FREE

Wed, Sep 17, 6:30-8:00pm Code: OVEREATERS

Picture Perfect PostureThe right posture can help you stay independent as you age. Learn to strengthen your back, shoulders and core for better balance. FREE

Wed, Sep 24, 1:45-2:45pm Code: PICPOSTURE

Kidney Disease: Are You at Risk?What causes kidney damage? Learn to prevent or slow progress of this often silent condition. FREE

Tue, Oct 21, 6:00-7:30pm Code: KIDNEYRISK

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Need child care while you workout? These classes are Kids Corner friendly.

FREE FOR ARTHRITISTreatment Matters: Understanding ArthritisDiscover the difference between degenerative (Osteoarthritis) and inflammatory (Rheumatoid) arthritis. Learn to improve your quality of life and increase your energy. Wed, Oct 29, 6:00-7:45pm Code: UNDERARTH

NEW Ease The Pain: Take Charge of Your ArthritisThis interactive session will help you deal with the impacts of arthritis, from managing pain and fatigue to the benefits of healthy eating and importance of exercise. Tue, Oct 7 – Oct 28, 1:00-3:00pm Code: EASEPAIN

Call 204-632-3900 to book a spot for:

Hearing Screenings Does everyone mumble? Get a 15min screening by the professionals from Connect Hearing. FREE

a. Wed, Oct 22, 10:00-12:00pm b. Thu, Nov 20, 10:00-12:00pm

Discover ReflexologyTreat your feet to 30min to help reduce stress, improve circulation and promote well-being. $25 Wed, Oct 1, 11:00-7:00pm

TO REGISTER call 204-632-3900 or visit www.wellnessinstitute.ca (Registration dates & refund policies on Page 2)

Kick Butt! To Be Smoke FreeSucceed with a proven program based on a Mayo Clinic model. Includes professional support and 3 months Wellness Institute facility access. 204-632-3946 $300Group sessions for workplaces available.

Wellness Services

Manitoba Prostate Cancer Support GroupTo join, call the Support Group at 204-989-3433. www.manpros.org FREE

3rd Thu of each month: 7:00-9:00pm

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Need child care while you workout? These classes are Kids Corner friendly.

FREE DIABETES EDUCATIONDiabetes & Pre-Diabetes Q & AWhere do I go now? Ask your questions and get answers. Choose a session:a. Tue, Sep 9, 10:30-11:30am

Code: DIABETES1 b. Tue, Oct 21, 10:30-11:30am

Code: DIABETES2 c. Tue, Nov 18, 10:30-11:30am

Code: DIABETES3d. Tue, Dec 16, 10:30-11:30am

Code: DIABETES4

Diabetes Burn OutLiving well with your diabetes is a daily commitment that can sometimes leave you tired and overwhelmed. Get techniques for coping better.Tue, Sep 16, 7:00-8:00pm Code: DiabBurnO

NEW Diabetes: Eating Well Healthy eating when you live with diabetes can make a big difference in how you feel. Find small and easy changes that can help. Tue, Oct 7, 7:00-8:00pm Code: DIABEW

See the Diabetes Exercise Program (Page 3) for a safe exercise program.

LIVING WELLTravel Insurance for ConsumersDon’t be a denied claim statistic! Protect yourself with the basics on pre-existing conditions, stability periods, medical questions, deductibles, etc! FREE a. Wed, Oct 8, 1:00-2:30pm

Code: TRAVINS1b. Mon, Oct 27, 7:00-8:30pm

Code: TRAVINS2

NEW Eating & Exercising Your Way to Better Breast HealthResearch has linked the likelihood of developing breast cancer to a number of factors. Discuss risk-reducing lifestyle changes and how to make them. FREE

Wed, Oct 15, 6:00-7:30pm Code: EEBBRH

If breast cancer is already affecting your life, see Reformer for Breast Cancer (Page 10).

EATING FOR GOOD HEALTHNEW Soup Making 101

Learn how to cook a healthy meal in one pot. Recipes and food demo included. $25/$20 MbrThu, Sep 25, 7:00-8:30pmCode: SMING

NEW Healthy Eating as You Age (55+)Support your changing body by choosing foods that deliver your daily needs. $15/$10 MbrThu, Oct 23, 7:00-8:30pm Code: HEAYA

Heart Healthy Nutrition Class High cholesterol? Heart disease? Join a registered dietitian to learn about the types of dietary fat and their role in heart health. Plus get tips on adding fibre, lowering sodium and de-coding labels. FREE

a. Wed, Sep 10, 10:30-12:00pm Code: HEARTH1

b. Wed, Oct 15, 10:30-12:00pm Code: HEARTH2

c. Wed, Nov 26, 10:30-12:00pm Code: HEARTH3

Your Lifestyle

Emotional HealthBullying Throughout a Life SpanBullying can have effects that last decades. Uncover the impact of bullying from childhood to adult years. FREE

Tue, Nov 18, 6:30-8:30pm Code: BULLYING

Anxiety: Real, Disabling & Treatable Join the Anxiety Disorder Association.Explore problems from Panic Disorder to Social Anxiety Disorder. Discover treatment resources and ways to help someone with anxiety. FREE

Tue, Nov 25, 6:30-8:00pm Code: ANXIETYREA

NEW Get the Most Out of LifeWe will look at how our anxious or depressed feelings stop us from really living the life we want. Self-help to really enjoy your life. You only have one. FREE

Tue, Sep 30, 6:30-8:30pm Code: GTMOoL

Bipolar & Borderline PersonalityA realistic look at these disorders and how they impact everyone involved. If we understand, there is hope for a better life.Thu, Oct 23, 6:30-8:30pm Code: BIP/BORDER

Anxiety in ChildrenDo you have an anxious child? Do you feel at a loss as to how to help? Explore the different aspects of childhood anxiety, including signs and symptoms, thought patterns and the different types of anxiety. You will also learn ways to help your child manage their anxiety. FREE

Tue, Nov 4, 6:30-8:00pm Code: ANXCHIL

Fall 2014

* No Classes: - October 13 - November 11

PROGRAM GUIDE

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Training InstituteWorkshops & CertificationsCPR HCP with AED CertificationOpen to health care providers only. $85/$75 MbrMon, Oct 20, 8:00am-12:30pm Code: CPRHCP

CPR HCP with AED Recertification Open to health care providers only. $55/$50 Mbra. Fri, Sep 19, 8:00am-12:00pm Code: CPRHCPRE1b. Thu, Nov 27, 12:30-4:30pm Code: CPRHCPRE2

Non Violent Crisis Intervention Learn proven methods of defusing assaultive, disruptive behaviour. Dress comfortably; wear flat, closed-toe shoes. $75a. Thu, Sep 25, 8:00am-4:00pm Code: NVCI1b. Thu, Nov 13, 8:30am-4:30pm Code: NVCI2

ASIST II: New Edition (Applied Suicide Intervention Skills Training)For professional and non-professional caregivers. ASIST II builds on past editions to meet current challenges and offer options for suicide-safer communities. Recognized by many organizations. $175a. Thu/Fri, Oct 9/10, 8:30am-4:30pm Code: ASIST1b. Sat/Sun, Nov 29/30, 8:30am-4:30pm Code: ASIST2

MANITOBA FITNESS COUNCIL LEADER CERTIFICATIONNEW Group Cycling

New to Manitoba, Group Cycling will prepare you to plan, develop and lead indoor cycling classes. Covers everything from bike set-up and safety to the pedaling, cadence, posture, structure and physiology behind the cardio training. Become a great coach with tips on cueing, class style and music. No cycling experience needed, just be ready to ride. Bring a towel, 2 water bottles and a set of headphones. Must have completed the MFC Theory or Group Fundamentals course. $100/$90 MbrSat, Nov 22, 10:00am-5:00pm Code: MFCGRPCYC

Resistance Training – 3 daysWhether in the weight room or leading a group class, certification gives you the education to design and instruct beginner to intermediate resistance training programs. Training principles and safety will be the priority. Must have completed the MFC Theory or Group Fundamentals course and attend all 3 days. Includes $55 manual. $235/$215 MbrThu, Nov 6, 6:00-10:00pm Sat, Nov 8, 8:00am-5:00pm Code: RTMFC Sun, Nov 9, 8:00am-5:00pm

Active Older AdultOlder adults are the fastest growing age group. Learn the physiological, biological and social changes affecting older adults and how to apply principles that will help them develop strength, balance and coordination to improve ADLs. Must hold at least one other MFC certification. This course includes an at-home component which must be completed prior to attending the in-class session. The $100 at-home manual and text must be purchased at the MFC office prior to attending. $100/$90 MbrSun, Nov 23, 8:00am-5:00pm Code: AOAMFC

55+? See Page 11 for free peer training opportunities.

Getting StartedFitWell – 8 weeks If you are new to exercise, or have not exercised recently, FitWell will help you get started, get motivated and get results.

Start with a personal health screening and exercise prescription to set safe exercise goals. From there, weekly supervised exercise sessions with an exercise specialist will help you stay on form and on track. Learn exercises you can continue in a home fitness plan.

Includes full Wellness Institute facility access for the program duration. Upon completing FitWell, participants who wish to continue to exercise with us can sign up for membership with no enrollment fee ($95 value). $135/$55 Mbr Mon, Sep 29 – Nov 24,* 6:45-7:45pm Code: FitWell

Motivate Yourself to Move People get involved in exercise for a number of reasons … what’s yours? Regardless of your reason, join us to boost your motivation and learn practical ways to overcome the barriers that keep you from achieving your physical activity goals. FREE

Thu, Oct 9, 7:00-8:30pm Code: MOTIVATEYO

Finding Time for Healthy Eating Join our registered dietitian to discover some great tips on grocery shopping, meal preparation, portion control and more. FREE

Thu, Nov 20, 7:00-8:30pm Code: FINDTIME

FREEWAY TO WELLNESSWhether you currently have health challenges or simply want to get your health on the right track, let us help you navigate the road to good health and wellbeing!

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TO REGISTER call 204-632-3900 or visit www.wellnessinstitute.ca (Registration dates & refund policies on Page 2)

7Fall 2014

Noon boot camps: $165/$125 Mbr Mon/Wed/Fri, Sep 8 – Oct 3, 12:00-12:50pm Code: BCOUT2

Evening boot camps: $130/$100 Mbr Tue/Thu, Sep 9 – Oct 2, 5:30-6:30pmCode: BCOUT3

Fitter.Firmer.Faster. Indoor Boot Camps a. Mon/Wed/Fri, Oct 6 – Nov 3,* 6:00-7:00am

$195/$150 Mbr Code: BCIN1b. Mon/Wed/Fri, Oct 6 – Nov 3,* 12:00-12:50pm

$165/$125 Mbr Code: BCIN2c. Mon/Wed/Fri, Nov 5 – Dec 19, 6:00-7:00am

$325/$250 Mbr Code: BCIN3d. Mon/Wed/Fri, Nov 5 – Dec 19, 12:00-12:50pm

$275/$210 Mbr Code: BCIN4

Fitter.Firmer.Faster. Outdoor Boot Camps Morning boot camps: $195/$150 MbrMon/Wed/Fri, Sep 8 – Oct 3, 6:00-7:00am Code: BCOUT1

Boot CampsMelt pounds, tone up and energize in a power-packed strength, agility and endurance based boot camp led by our Certified Personal Trainers.

Losing It Your WayChoose From:

Nutrition Counselling

Personal Training

Fitness Programs

Membership

www.wellnessinstitute.ca

* No Classes: - October 13 - November 11Losing

WeightLasting weight loss with the support of nutrition, exercise and lifestyle coaches. Upon completing these weight loss programs, participants who wish to continue to exercise at the Wellness Institute can sign up for membership with no enrollment fee ($95 value).

Healthier “U” – 10 weeksIncludes full Wellness Institute facility access for the program duration.Stop the weight loss yo-yo for good. Make lasting lifestyle changes with the help of personal coaching and group support. One hour of weekly group classes show you how to make the kind of changes that lead to long term success, a healthier body weight and a better relationship with food. An added two hours of guided exercise each week supports your weight loss goals. Includes a manual with tips and recipes from our dietitian and exercises you can continue at home. A Week 17 follow-up class supports your continued success. $295/$245 MbrTue & Thu, Sep 30 – Dec 9* Code: HUEXED1

Classes & Special Sessions: Orientation: Thu, Sep 25, 5:45-8:30pm

Education & Exercise: Tue, 5:45-8:00pm Exercise Only: Thu, 5:45-6:45pm

Week 17 Follow-up: Tue, Jan 20, 5:45-8:30pm

Fitter.Firmer.Faster. Weight Loss Challenge – 10 weeksIncludes full Wellness Institute facility access for the program duration.Get Fitter.Firmer.Faster. on a team led by certified Personal Trainers. Weekly fitness challenges and weigh-ins help get you motivated while Super Sessions with our nutrition and lifestyle coaches show you how to keep it off. Average participant weight loss is 12lbs! Winning team members each receive a Wellness Institute gift certificate. Must be able to exercise at an intense level. Must attend 6 or more team exercise sessions to qualify for final weigh in. $215/$125 MbrAll-Team Super Sessions: Kick Off: Sat, Sep 20, 9:15-10:15am Nutrition: Sat, Sep 20, 10:15-11:15am Behaviour Change: Tue, Oct 22, 6:30-7:30pm Fitness Frenzy: Sat, Oct 25, 10:00am-12:00pm Wrap Up: Sat, Nov 29, 9:00-10:00am

Choose a Class, Choose Your Team:* Team A: Mon, Sep 22 – Nov 24, 5:30-7:00pm

Code: FFFWLC1Team B: Mon, Sep 22 – Nov 24, 7:00-8:30pm

Code: FFFWLC2Team C: Wed, Sep 24 – Nov 26, 5:30-7:00pm

Code: FFFWLC3Team D: Wed, Sep 24 – Nov 26, 7:00-8:30pm

Code: FFFWLC4Team E: Sat, Sep 27 – Nov 29, 7:30-9:00am

Code: FFFWLC5

Note: All Mon, Oct 13 Fitter.Firmer.Faster. classes will be held on Tue, Oct 14 at the regular class time due to holiday class closures.

PROGRAM GUIDE

Adult FitnessGROUP FITNESSZumba® Gold Gold brings the Latin dance rhythms of the original Zumba to active older adults or anyone that needs modifications. With emphasis on the basics, it’s so easy to follow that anyone can do it! $90/$50 MbrSat, Oct 4 – Nov 22, 2:15-3:15pm Code: ZG1

NEW Zumba® Step & ToningAll the toning and strengthening benefits of Step with the fun of moving to Latin rhythms. No Step experience needed. It's the Zumba fitness party you love with a whole new level (step only, no risers)! $110/$63 MbrWed, Oct 1 – Nov 19, 8:30-9:45pm Code: ZST1

BellyFit®

A beginner-intermediate fitness fusion for women! Begin with easy-to-learn moves infused with Belly Dance, Bollywood, Bhangra and African Dance. Then tone-up with Pilates core work and finish with a yoga-inspired stretch. $88/$44 MbrSat, Oct 4 – Nov 22, 1:00-2:00pm Code: BELLYFIT1

Back To Basics Hi/Lo Learning is easy in this non-intimidating, relaxed atmosphere using basic moves that motivate you towards your fitness goals! $170/ FREE MbrTue, Sep 2 – Dec 30,* 6:30-7:25pm Code: BBHL1

NEW Self Defense for Adults & TeensIt's not about size or strength, but attitude and skill. Focus on easy and practical techniques for self-defense while improving your confidence. Taught by a two-time World Champion Black Belt. Teens must be 13+ years of age and attend with a parent. $88/$44 Mbr Thu, Sep 11 – Oct 30, 6:30-7:30pm Code: WSD1

Tough Enough Work and play hard without choreography. Sport drills, power moves, weights, plyometrics, martial arts, agility, speed training and core conditioning. $96/ FREE Mbr Mon, Sep 8 – Dec 1,* 7:30-8:25pm Code: TUF1

Combo Basics This entry level class is great for beginners. Start with a hi/lo warm-up followed by step cardio and a mix of resistance training to introduce a variety of equipment. $160/ FREE MbrThu, Sep 4 – Dec 18, 7:30-8:25pm Code: CB1

PACE™ – People with Arthritis Can Exercise Exercises are designed to maintain or improve joint mobility, endurance, balance and coordination for those with arthritis. $84/ FREE Mbra. Mon, Sep 8 – Dec 15,* 1:00-2:00pm Code: PACE1b. Thu, Sep 11 – Dec 11, 1:00-2:00pm Code: PACE2

Live Longer, Stronger A wide range of activities from low impact aerobics, strength training and yoga/Pilates inspired stretching will improve your function to help with daily activities. Beginners of all ages will gain confidence using a variety of equipment. Should be able to get down on the floor. $84/ FREE MbrTue, Sep 9 – Dec 16,* 1:00-2:00pm Code: LiveLong1

Wellness Institute Member: Look for your and specially priced Adult Fitness Programs, including yoga, karate and more!

FREE

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Need child care while you workout? These classes are Kids Corner friendly.

MIND/BODYNEW Hip Hop Yoga

A fun and unique style of yoga that combines hip hop music with the empowerment of yoga practice. You will find the upbeat and dynamic flow inspires men, women and teens of all levels who want to explore flexibility and strength while having fun. $100/$50 MbrFri, Sep 12 – Nov 21, 5:00-6:00pm Code: HHY1

Joga – The Athletic YogaThis athletic style of yoga balances strength, flexibility, injury prevention, breath control and recovery with relaxation techniques to keep the mind calm in sport and life. Though adapted to the needs of an athlete, Joga is for anyone who wants to be challenged … or appreciates a good sweat! $100/$50 MbrThu, Sep 11 – Nov 13, 8:45-9:45am Code: Joga1

Iyengar Yoga – Beginner With prescribed movements and a variety of props, this practice stretchesthe body and improves flexibility and mobility. $132/ FREE Mbra. Mon, Sep 8 – Dec 1,* 9:00-10:15am Code: IYB1b. Mon, Sep 8 – Dec 1,* 5:15-6:30pm Code: IYB2c. Wed, Sep 10 – Nov 26, 10:30-11:45am Code: IYB3d. Thu, Sep 11 – Nov 27, 6:45-8:00pm Code: IYB4e. Fri, Sep 12 – Nov 28, 10:30-11:45am Code: IYB5

Iyengar Yoga – Continuing Move on to more advanced movements and poses. Prior yoga experience needed. $132/ FREE Mbra. Mon, Sep 8 – Dec 1,* 10:30-11:45am Code: IYC1b. Mon, Sep 8 – Dec 1,* 6:45-8:00pm Code: IYC2c. Wed, Sep 10 – Nov 26, 9:00-10:15am Code: IYC3d. Thu, Sep 11 – Nov 27, 5:15-6:30pm Code: IYC4

Iyengar Yoga – Mixed Level Beginner yogis and beyond can focus on deepening their own practice in this mixed class. Prior yoga experience needed. a. Fri, Sep 12 – Nov 28, 12:05-12:55pm, $99/ FREE Mbr Code: IYM1b. Sat, Sep 13 – Nov 29, 8:30-9:45am, $132/ FREE Mbr Code: IYM2

Hatha Yoga – Gentle/Mixed Level The union of physical, mental and spiritual aspects promotes internal and external balance while improving flexibility. Gentle classes move at a slower pace with fewer poses. All levels welcome. $132/ FREE Mbra. Tue, Sep 9 – Dec 2,* 7:15-8:30pm Code: HYM1b. Wed, Sep 10 – Nov 26, 5:15-6:30pm Code: HYM2c. Thu, Sep 11 – Nov 27, 10:15-11:30am Code: HYM3

Astanga Iyengar Power Yoga Intermediate This is an introduction to Yoga Flow. Prior yoga experience needed. Not recommended for those with limitations. $132/ FREE MbrSat, Sep 13 – Nov 29, 10:00-11:15am Code: APYI1

TO REGISTER call 204-632-3900 or visit www.wellnessinstitute.ca (Registration dates & refund policies on Page 2)

Be Our Guest

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Need child care while you workout? These classes are Kids Corner friendly.

Yoga Flow (Vinyasa) – Mixed Level Flowing yoga postures with rhythmic breathing builds endurance, heat, flexibility and strength. Likened to moving meditation, it unites body, mind and spirit for a transformative and balancing effect. All levels welcome. a. Tue, Sep 9 – Dec 2,* 12:05-12:55pm, $99/ FREE Mbr Code: YFL1 b. Wed, Sep 10 – Nov 26, 6:45-8:00pm, $132/ FREE Mbr Code: YFL2

Body Bliss Enjoy a mind/body workout that blends flowing movements for strength, balance, flexibility and core strength with a finale of deep relaxation. a. Wed, Sep 3 – Dec 31, 12:05-12:50pm, $100/ FREE Mbr Code: BBlissW1b. Thu, Sep 4 – Dec 18, 6:30-7:25pm, $75/ FREE Mbr Code: BBlissW2 (Members may attend Body Bliss on a drop-in basis.) (a. No class Dec 25-26)

ZEN-Stretch Does your workout leave you with sore joints or stiffness? Enhance your stretch! Mindful movements blend restorative yoga and Pilates with deep tissue release. Reduce tension, improve posture and find a more relaxed state-of-mind. It’s true bliss! $106/$56 MbrSun, Sep 14 – Nov 16, 10:35-11:30am Code: ZENST1

Tai Chi/Taijiquan Beginner This ancient Chinese exercise is for all with slow, gentle movements designed to help restore and maintain overall wellness. $100/ FREE Mbr a. Tue, Sep 16 – Nov 25, 10:05-11:05am Code: TICH1 b. Tue, Sep 16 – Nov 25, 6:00-7:00pm Code: TICH2

Karate Beginner – All AgesThis martial art uses only the body to promote confidence and self-defense. Blocks, punches, strikes and kicks improve strength, posture, coordination, flexibility, speed, agility and cardio fitness. $173/$94 Sel Mbr/ FREE Mbr Tue, Sep 16 – Dec 9,* 7:00-8:00pm Code: KARBEG1

Karate ContinuingReady to move on? Experience needed. $173/$94 Sel Mbr/ FREE Mbr Sat, Sep 20 – Dec 6, 9:30-10:30am Code: KARCON1

Fall 2014

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Subscribe for Updates: enter your email in the box on the right of our home page at www.wellnessinstitute.ca

Not ready for a membership? Visit us as a guest and enjoy drop-in access to the facility plus a range of classes and intramural sports. Find our Exercise Schedule on our website for drop-in friendly classes.

$15.00 per visit ($12.50 per visit with a member)

Must be 16+ years old and create a guest profile. No pool access. Fees shown do not include applicable taxes.

* No Classes: - October 13 - November 11

PROGRAM GUIDE

Adult Fitness

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Need child care while you workout? These classes are Kids Corner friendly.

STOTT PILATES - MATBlends core conditioning and flexibility and can improve stability, tone your abs and reduce back pain.

Beginner MatNo Pilates experience needed. $120/$102 Mbra. Wed, Sep 10 – Nov 26, 10:45-11:45am Code: PMB1b. Wed, Sep 10 – Nov 26, 6:00-7:00pm Code: PMB2c. Sat, Sep 13 – Nov 29, 9:15-10:15am Code: PMB3

Continuing MatPerfect if you're still mastering the essential exercises or joining us from a home video program. $120/$102 Mbra. Wed, Sep 10 – Nov 26, 9:30-10:30am Code: PMC1b. Wed, Sep 10 – Nov 26, 7:15-8:15pm Code: PMC2c. Sat, Sep 13 – Nov 29, 10:30-11:30am Code: PMC3

Mixed Level MatAll levels welcome. $120/$102 MbrMon, Sep 8 – Dec 1,* 6:45-7:45pm Code: PMM1

Intermediate MatYou’ve mastered the essentials and are ready to move on. $120/$102 Mbra. Tue, Sep 9 – Dec 2,* 6:00-7:00pm Code: PMI1 b. Thu, Sep 11 – Nov 27, 9:30-10:30am Code: PMI2

STOTT PILATES - COMBOUltimate ContinuingThe best of both worlds combine in a 75min class. Prior experience needed. $252/$228 MbrFri, Sep 12 – Nov 28, 10:30-11:45am Code: PUC1

* If you have a condition which requires added modification, a private lesson may be necessary.

STOTT PILATES - REFORMERSpecially designed equipment accommodates your abilities ... from post-rehab treatment* to a dynamic full body challenge!

Reformer - BeginnerNo reformer experience required. $216/$192 Mbra. Mon, Sep 8 – Dec 1,* 5:30-6:30pm Code: PRB1b. Fri, Sep 12 – Nov 28, 12:00-1:00pm Code: PRB2

Reformer - ContinuingFor those who are still mastering the essentials. a. Mon, Sep 8 – Dec 1,* 10:45-11:45am, $216/$192 Mbr

Code: PRC1b. Tue, Sep 9 – Dec 2,* 10:15-11:15am, $216/$192 Mbr

Code: PRC2c. Tue, Sep 9 – Dec 2,* 7:00-8:00pm, $216/$192 Mbr

Code: PRC3d. Thu, Sep 11 – Nov 27, 12:05-12:55pm, $196/$144 Mbr

Code: PRC4

Reformer - Mixed Level For first-timers or those still mastering the essentials. $216/$192 Mbra. Tue, Sep 9 – Dec 2,* 8:10-9:10pm Code: PRM1b. Wed, Sep 10 – Nov 26, 5:15-6:15pm Code: PRM2c. Thu, Sep 11 – Nov 27, 10:45-11:45am Code: PRM3

Reformer - Intermediate You’ve mastered the essentials and are ready for more. $216/$192 MbrMon, Sep 8 – Dec 1,* 9:30-10:30am Code: PRI1

Reformer - Athletic Conditioning This simple selection of beefed-up total body moves challenges core stability to improve sport performance. For those who are active or have Pilates experience. $216/$192 MbrSat, Sep 13 – Nov 29, 10:45-11:45am Code: Athletic1

Reformer - VinyasaThis unique, new class melds the “om” and flow of yoga with the core strength and stability challenge of reformer Pilates. You’ve never done Downward Dog like this before! No yoga or Pilates experience needed. $216/$192 Mbr Thu, Sep 11 – Nov 27, 5:15-6:15pm Code: PRVY1

Reformer for RunnersTarget the muscles and movement patterns used for running. Enhance your running mechanics, joint alignment and muscle balance to reduce injuries. Increasing core strength can reduce fatigue and improve overall performance. Prior strength training or Pilates experience suggested. $216/$192 MbrSat, Sep 13 – Nov 29, 7:15-8:15am Code: PRR1

Reformer for Breast CancerUsing both mat and reformer, these specially-designed exercises will help speed recovery and aid in treatment of side effects such as joint soreness, stiffness, muscle weakness and reduced mobility. This gentle and comfortably paced class aims to restore your strength and limit the potential loss of bone density. Regain control of your body and start to feel like yourself again. $216/$192 MbrSat, Sep 13 – Nov 29, 12:00-1:00pm Code: PRBC1

Private Pilates TrainingWe can customize sessions to suit your goals and schedule using mat or reformer. Spend as much time as you need to recover from an injury or progress from gentle to challenging exercises. The postures you learn will support you in everyday activities. Visit our front desk or call 204-632-3900 to request a session.

Private Session: $48 Partner Session: $35 each

Plus applicable tax. Small group sessions for three people are available.

Adult Fitness* No Classes:

- October 13 - November 11

TO REGISTER call 204-632-3900 or visit www.wellnessinstitute.ca (Registration dates & refund policies on Page 2)

Aging WellStay on Your Feet Reduce your risk of falling with tips on getting active, taking care of your health and improving balance and coordination. FREE

Wed, Oct 8, 10:30-11:30am Code: STAYFEET

Introduction to Urban Pole Walking Learn how to add a bit extra to your step and stability using walking poles in this hands-on introduction. Dress for outdoor activity. FREE a. Thu, Sep 18, 1:00-2:30pm

Code: IntroNord1b. Thu, Oct 2, 1:00-2:30pm

Code: IntroNord2

“Changing Seats” for Older Driver SafetyKeep driving safely and stress-free as long as possible! Developed by the Transportation Options Network for Seniors (T.O.N.S.). FREE

Wed, Sep 24, 1:00-2:30pm Code: CHANGESEAT

PEER LEADER TRAININGRegister for the following programs by calling the Active Living Coalition of Older Adults (ALCOA) at 204-632-3947

Steppin Up with Confidence: 55+ Peer Volunteer Leader Workshop Get prepared to encourage other older adults to participate in exercise programs in seniors’ apartments or centres. Includes a peer exercise leader manual and resources. In partnership between ALCOA-MB, Winnipeg in motion and Manitoba Fitness Council. FREE Thu, Sep 11, 9:00am-3:30pm (with lunch break)

Resistance Training: Older Adult Leader Training Workshop Pre-requisite: Steppin’ Up with Confidence. Learn how to use weights and exercise bands safely and wisely to improve and maintain strength for older adults. FREE a. Thu, Sep 4, 12:30-4:00pmb. Wed, Oct 15, 12:30-4:00pm

Bridge & Cribbage Quilting Wed until May 14 Thu until May 15 1:00-3:00pm 1:30-3:30pm

FREE SOCIAL WELLNESSAll are welcome at these weekly programs. No registration required.

Need child care while you workout? These classes are Kids Corner friendly.

11Fall 2014

www.wellness inst i tute.ca

Add life to your years and let the adventure begin!

Join us for screenings, fitness classes, activity demos and exhibits and get a

free 14-month calendar.

ACTIVE AGING

PASSPORT

This is a free community health event by the Wellness Institute. Receive your Active Aging passport and calendar featuring our 2014 Ambassadors when you sign in. Dress for an active day.

opening keynote

Exercise is Good MedicineDr. Kevin Saunders Space is limited. Register

to reserve your seat.

204-632-3900Code: AAKEYNOTE

Tuesday, September 23

Active AgingOpen House

9:00am-1:00pm

TINY TOTSLittle Signing Stars Songs and signs to enrich young minds. Discover the benefits of baby signing with music. Includes First Words booklet and CD. Personalized flashcards included when registering for 2 sessions. For ages 0-12 months. Call 204-632-3900 to register. $90/$170 for 2 sessions. a. Fri, Sep 19 – Oct 17, 1:15-2:00pm b. Fri, Sep 19 – Oct 17, 2:15-3:00pm c. Fri, Oct 24 – Nov 21, 1:15-2:00pm d. Fri, Oct 24 – Nov 21, 2:15-3:00pm

Little Signing Stars - Tot Join us for an upbeat program full of interaction and learning! Toddlers will be eager to participate in the songs by clapping, waving, stomping and jumping. Includes CD, First Words booklet and snack time. Personalized flashcards included when registering for 2 sessions Call 204-632-3900 to register. $90/$170 for 2 sessions. a. Wed, Sep 24 – Oct 22, 6:00-6:45pm b. Wed, Oct 29 – Nov 26, 6:00-6:45pm

Wee Move An introduction to music and movement for toddlers (walking - 2½ years). $55Sat, Sep 13 – Nov 1, 9:30-10:00am Code: WEEMOVE

Mini-Movers Enhance motor skills with jumping, hopping, climbing, throwing, running, balancing, and dancing. For children aged 2½ – 4 years. $60Sat, Sep 13 – Nov 1, 10:00-10:45am Code: MINMOVERS

Wee Swim Parent and tot will enjoy swimming in our warm water pool, with a focus on movement, fun, and gaining comfort in the water. $65 For ages 6 months – 2½ years.a. Sat, Sep 13 – Nov 15, 12:00-12:30pm Code: WEESWIM1 b. Sat, Sep 13 – Nov 15, 12:30-1:00pm Code: WEESWIM2c. Thu, Sep 11 – Nov 13, 4:50–5:20pm Code: WEESWIM3

Parent & Child Gym & Swim A semi-structured hour of fun for children and their parent, including gym activities and swimming in our warm water pool. $90a. Fri, Sep 12 – Nov 21, 5:30-6:30pm (2-3 year olds) (No class Oct 31)

Code: GYMSWIM1b. Fri, Sep 12 – Nov 21, 6:45-7:45pm (4-5 year olds) (No class Oct 31)

Code: GYMSWIM2

YOGI SCHOOLNEW Family Yoga

Growing healthy kids and happy families! Bend, bond and breathe together on and off the mat. Theme-inspired classes move through poses, yoga play and guided relaxation. Best suited for families with kids 3 years old and up. $60 per person, minimum 2 people (child + adult)Sat, Sep 13 – Nov 1, 2:30-3:30pm

PROGRAM GUIDE

Active Kids

12

KIDS CLUBMini Indoor Soccer Keep your 4 and 5 year-olds active with soccer drills and activities! $65a. Wed, Sep 17 – Nov 5, 1:00-1:45pm Code: MINSOCCER1b. Thu, Sep 18 – Nov 6, 5:15-6:00pm Code: MINSOCCER2

DISCOVER DANCEA performance highlighting the students’ achievements will be held during the last class. Costumes not required.

Parent & Tot Dance Coordination, movement, music and fun for children 2-3 years old. $60Sat, Sep 13 – Nov 15, 11:00-11:25am Code: PARENT/TOT

Preschool Ballet A fun intro to movements and positions, with rhythm, songs and games. For ages 3-5 years. $60Sat, Sep 13 – Nov 15, 11:30-11:55am Code: PREBALLET

Beginner Ballet Develops the foundations for ballet technique in a fun, active way. For ages 4-6 years. $70 Sat, Sep 13 – Nov 15, 12:00-12:45pm Code: BEGBALLET

KARATEA traditional martial art that uses the whole body to build confidence, respect, commitment and physical condition.

Little Tigers Karate Parents are encouraged to participate with the child (no added cost). For children 5-7 years old. $60Tue, Sep 16 – Nov 25,* 5:15-6:00pm Code: TIGERK

Karate Kids I For children 8-12 years old. $100Tue, Sep 16 – Dec 9,* 6:00-7:00pm Code: KARATEKID1

Karate Kids II - Intermediate For kids 8-11 years old with a minimum of yellow belt. $100Sat, Sep 20 – Dec 6, 11:30am-12:30pm Code: KARATEKID2

Youth Karate A more advanced class for youth 12-17 years old with a minimum of yellow belt. $100Sat, Sep 20 – Dec 6, 10:30-11:30am Code: YOUTHKARAT

Call 204-632-3927 Parties starting at $140/$120 Mbr

Pool use is available for Member parties only.

Active Parties

* No Classes: - October 13 - November 11

TO REGISTER call 204-632-3900 or visit www.wellnessinstitute.ca (Registration dates & refund policies on Page 2)

www.wellness inst i tute.ca

JOIN IN AUGUST & GET SEPTEMBER FREE FREE MONTHValid on all membership types when enrolled on or before August 31, 2014. Must be 16+ years old. We reserve the right to change fees at any time. Fees shown do not include applicable taxes.

Understand your fitness level and personal health risks before your first workout with us.All memberships include a free risk screening and consultation with an exercise professional. An enrollment fee of $95 applies.

Wellness begins with support

Individual - $49.50/moEnjoy full use of the facility, with access to all member group fitness classes and gym activities. Members also enjoy reduced rates on select Wellness classes and services.

Household Add-on - $41.50/moMake wellness a family affair. Any added memberships from the same household as an individual member qualify for full membership access at a reduced rate.

Select Times - $41.50/moThis affordable membership type includes access to the facility from Monday to Friday, 10:00am to 3:00pm and on Sundays from 12:00pm to 5:00pm.

CERTIFIEDMedical FitnessF A C I L I T Y

Positively Healthy is your guide to programs at the Wellness Institute. For more about programs, membership, services and events, visit us at

www.wellnessinstitute.ca

CERTIFIEDMedical FitnessF A C I L I T Y

No registration required. Must be 16+ years old. Guests (non-members), let Front Desk know you are here for the free demo! Classes will be led by an MFC certified instructor. All fitness levels welcome, no yoga or Zumba experience needed. See Page 8 for fall class times.

Not your same old routineTry a New Class Free

Hip Hop Yoga Demo FREE Get the groove of hip hop music with the benefits of yoga. The upbeat, dynamic flow will lift you up, challenge you and free you to move with the beat. For men, women and teens of all fitness levels. Join us in the Yoga Studio.

Thursday, August 14, 12:00-12:30pm Monday, August 18, 8:15-8:45pm

Zumba Step Demo FREE Zumba Step is an exciting combination of Zumba dance and step aerobics. No risers are used – just the platform. It’s a fun party atmosphere that uses more legs and glutes. Join us in the Fitness Studio.

Monday, August 25, 7:30-8:00pm