Adult Programs
21st Annual Resolution Restart Fitness Challenge
This program is for you if:
• It’s only February and you’ve already given up on your
resolution
• Donuts, cookies and cupcakes are staples in your company’s break room
•You want to compete for “Healthiest Lakes Area Business”
What to expect:
•A 6 week challenge to motivate you to a healthier lifestyle
•Area businesses form teams and designate a company lead
•Earn points by eating healthy and exercising
•Receive a 10 punch pass to the DLCCC
(Current members can use the card for discounts on personal training).
•Prize drawings for participants at the halfway point and at the final turn in
•Grand prize is a one year membership to the DLCCC and the title of “Healthiest Lakes Area Business”
Schedule
Dates: Monday February 22 – Friday, April 2
Price
$5 per person
UWL Continuation Group
This program is for you if:
• You are a graduate of the UWL Program
• You want to maintain or lose more
•You want guidance and support without a big time commitment
What to expect:
•Meetings and weigh-ins every other week
•The same great support you received the first time around
•A great refresher course
Schedule
Dates: January 7 – March 5
Day/Time: Every other Thursday, 5:30-6 p.m.
Price
$15 Premier Plus, $17.50 Premier, $20 Non-Member
Ultimate Weight Loss and Fitness Challenge
This program is for you if:
• You’re determined to stick with your New Year’s Resolution
• You’re sick of “dieting” and are ready to make a lifestyle change
• You’re tired of hard work and no results
What to expect:
• Weekly meetings led by a knowledgeable instructor
• Team support in non-intimidating, inspiring setting
• Reading assignments to help you better understand how to lose weight and keep it off
• Results – Participants have lost an average of 12 pounds and 6 ½ inches
• Opportunities for continued support after the program
Schedule
Dates: January 7 through March 25
(No class the week of February 25)
Day/Time: Thursdays, 6-7 p.m.
Location: DLCCC Senior Center
Price
$60 Premier Plus, $65 Premier, $70 Non-Members
DLCCC Running Club
This program is for you if:
•You like to run with a group
•You’re looking to meet fun, new, active people
•You enjoy running in beautiful lakes country
What to expect:
•Group starts together on chosen route
•You choose your distance and pace
•Runners naturally split into groups of similar paces
Schedule
Days/Times: Mondays, 5:30 p.m.
Location: Meet in the DLCCC Lobby
Price
Free
Half Marathon Training Program (Train for the Fargo Half Marathon on May 22!)
This program is for you if:
•You are running your first half marathon
•You want to improve on previous half marathon times
•You could use a little company as you prepare for the Fargo Half Marathon
What to expect:
•An easy-to-follow 12-week training program
•Learn tips to take your running to the next level
•Weekly group runs will challenge you and keep you motivated
Schedule
Dates: March 3 – May 19
Days/Times: Wednesdays, 5:30 p.m.
Price
$55 Premier Plus, $60 Premier, $65 Non-Member
Includes performance fabric training shirt, Runner’s World
training book, 12 week daily run program and informative guest speakers.
Marathon Training Program (Train for the Fargo Marathon on May 22!)
This program is for you if:
•You are running your first marathon
•You want to improve on previous marathon times
•You could use a little company as you prepare for the Fargo Marathon
What to expect:
•An easy-to-follow 18-week training program
•Learn tips to take your running to the next level
•Weekly group runs will challenge you and keep you motivated
Schedule
Dates: January 20 – May 19
Day/Time: Wednesdays at 5:30 p.m.
Location: DLCCC
Price
$70 Premier Plus, $75 Premier, $80 Non-Members
Includes performance fabric training shirt, Runner’s World training book, 18 week daily run program and informative guest speakers.
5 weeks to your first 5K (Train for the Freeze Your Buns Run on February 13th!)
This program is for you if:
•You are new to running
•Getting in shape is your New Years’ resolution
•You want to prove to your buddies that you can run a 5k
What to expect:
•An easy-to-follow 5-week training program
•Learn all you need to know to run your first race
•Group support to keep you going strong
Schedule
Dates: January 12 – February 9
Days/Times: Tuesdays, 6:30 a.m.
Price
$15
Master’s Swimming
This program is for you if:
•You’re an adult swimmer and want to improve your skills
•You swim recreationally and want to learn how to swim more effectively
•You’re a competitive swimmer and want to get that “Olympic” edge
What to expect:
•Expert direction and tips from Tracy Pechman
•A challenging water workout each and every class
•Small group instruction to help you reach your goals
Schedule
Dates: January 6 – March 10
Day/Time: Wednesdays, 5:30-6:45 p.m.
Location: DLCCC Aquatic Center
Price
$22 Premier Plus, $25 Premier, $30 Non-Members
Sport 2-0
This class is for you if:
•You get bored with indoor running
•You are looking for a way to train through injuries and the
winter months
•You enjoy lap swimming and are an intermediate lever swimmer
What to expect:
•Learn water running basics and how it can benefit your
performance
•Cardio workouts incorporate water running and lap swimming
•Tone your abs, arms and more with water resistance exercises
Schedule
Dates: January 7 – February 25
Days/Time: Thursdays, 6:00-7:00 p.m.
Location: DLCCC Aquatic Center
Price
Free for Premier Plus or Day Pass User, $2.50 Premier
Cardio Pilates
This program is for you if:
•You want to make the most of your workout time
•You want to try an exercise combo known for getting results
•You’re up for an all new fusion class
What to expect:
•20 minutes of circuit style cardio to burn fat
•20 minutes of pilates and core moves to strengthen and tone
•A workout for all fitness levels, beginner to advanced
Schedule
Dates: Starts Tuesday, January 5
Day/Time: Tuesdays, 6:45 p.m. – 7:45 p.m.
Location: Fitness Room
Price
Free for Premier Plus or Day Pass User, $2.50 Premier
Center Cycling
This program is for you if:
•You’re short on time, but want an incredible workout
•You want to add variety to your fitness schedule
•You want to tone and burn calories quickly
What to expect:
•Work out to great music on stationary bikes
•A heart-pumping, calorie-burning and energizing workout
•A variety of climbs, sprints, push-ups and more on the bikes
Schedule
Day/Time: Saturdays, 8:00 – 8:45 a.m. (New Time!)
Tuesday and Thursday, 6:00-6:45 a.m.
Tuesday, 4:30-5:15 p.m.
Mon., Wed. & Friday 7:30-8:15 a.m.
Location: Fitness Room
Price
$2.50 Premier Plus or Day Pass User, $5 for Premier
Basics of Yoga
This program is for you if:
•You’re new to yoga
•You’ve always wondered what “downward facing dog” means
•You need a break from your hectic life
What to expect:
•A yoga workout that is easy to follow
•Learn the terminology of yoga
•You’ll leave feeling prepared for any DLCCC Yoga class
Schedule
Dates: February 6 -27
Day/Time: Saturdays, 10:15 a.m. – 11:15 a.m.
Location: Fitness Room
Price
Free for Premier Plus, $2.50 per class for Premier
Foam Roller Class
This program is for you if:
•You have pain caused by tight and knotted muscles
•You want to feel stretches in places you’ve never been able to stretch before
•You love massages
What to expect:
•Expert direction from personal trainer Nancy Hebert
•Learn the art of self massage to ease aches and pains
•Improve core strength, balance and flexibility
Schedule
Dates: January 18 – February 10
Day/Time: Mondays and Wednesdays, 10 a.m. – 10:30 a.m.
Location: Holmes Ballroom
Price
Free for Premier Plus or Day Pass User, $2.50 for Premier
(Purchase of a foam roller is recommended)
Doubles Racquetball Tournament
This event is for you if:
•You love racquetball (or any racquet sport!)
•You’ve got great hand-eye coordination •You’re looking for an indoor Polar Fest event
What to expect:
•Men’s Women’s and Mixed teams
•A, B and C Divisions
•T-shirt and food provided
Schedule
Date: Saturday, February 6
Time: Starts at 8 a.m.
Location: DLCCC Racquetball Courts
Price
$20 for Members, $25 for Non Members
The Great Polar Race
This event is for you if:
•You love scavenger hunts or “The Amazing Race”
•Puzzles, sudoku and brain teasers are your favorite pastimes
•You love the rush of friendly competition
What to expect:
•Teams of four will venture around DL completing fun challenges
•A puzzle, physical feat or other task must be completed at each location
•Teams will race to the finish to win great prizes
Schedule
Date: Saturday, February 6
Time: 9:00 a.m. – 1:00 p.m.
Location: Washington Square Mall
Price
$10 for individual participation or $35 for a team of four (T-shirt included)
Register at the DLCCC by January 30.
Freeze Your Buns Run
This event is for you if:
•Running a 5k in 2010 is your resolution (try our “5 Weeks to Your First 5K” program!)
•You think frosty eyelashes are a fun way to celebrate winter
•3.1 miles is plenty for you when you’re outside in mid-February
What to expect:
• A frozen, fun and festive 5k
•A diverse field of runners – first timers,
competitors, even pets!
•A new piece of winter gear to take home with you (first 100 participants)
FREEZE_YOUR_BUNS_BROCHURE10.pdf
Schedule
Date: Saturday, February 13th
Time: 8:00 a.m. Registration 9:00 a.m. Start
Location: DLCCC
Price
$15 – pre-registration by February 10
$18 – register February 11 – 13
First 100 participants registered receive a limited edition Freeze Your Buns winter gear item!
Ice Tee Golf Event
This event is for you if:
•You love to golf – rain or shine…or snow!
•You’re looking for a reason to take off a Friday afternoon
•You welcome a little friendly competition
What to expect:
•9 holes of frozen fun …you won’t even mind the cold!
•Area businesses playing for prizes …and bragging rights
•Golf clubs and balls provided
Schedule
Date: Friday, February 12
Time: 12 p.m. Lunch at Zorbaz
(Lunch free with team registration)
1 p.m. Golf starts
Location: Zorbaz/Little Detroit
Price
$100 per team. Each team member receives
Ice Tee winter apparel item and Zorbaz lunch.
(Call about hole sponsorship availability.)
Center Cycling
Short on time? Want to add some variety to your workout? Squeeze in a heart-pumping, calorie-burning,energizing workout. You’ll tone up and burn major calories through a series of climbs, sprints, push-ups and more! These classes using our Kaiser indoor bikes are a total body workout. Students will get a high energy class and motivating music! We’ve got a class time to fit your busy schedule. Drop-in any time!
Just getting started? Take our morning beginner class for a spin!
Schedule
Tuesday and Thursday, 6:00-6:45 a.m.
Mon., Wed. & Friday Beginner’s Class, 7:30-8:15 a.m.
Tuesdays & Thursdays, 4:30-5:15 p.m.
$3 for Premier and $2.50 for Premier Plus Classes are limited to the first first eight people to register and pay at the front desk.
Price
$2.50 per class Premier Plus
$5.00 per class Premier
DLCCC RUNNING CLUB
Studies show that nothing will help you succeed more than a training partner - whether it’s a family member, co-worker or friend who agrees to meet you regularly for workouts. Join the DLCCC’s free Running Club!
Run distances will be determinded by the group. We can offer one another:
MOTIVATION
INSPIRATION
ACCOUNTABILITY
Contact Vicky at singer@dlccc.org or 844-4221 Ext. 107 to say “Yes, I want to run!”
Schedule
Mondays at 5:30 p.m., Meet in the DLCCC Lobby
Price
FREE!
Fitness & Aquatic Center