Cardio Fit. Day/Dates: Friday, May 11 June 22 Time: 11:00 am 12:00 pm Location: Dance Studio Fee: Day/Dates: Friday, July 6 August 17.

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1 Our Fitness programs offer something for all fitness levels. Our wide variety of classes provide opportunities for you to walk, dance, lift, push, and stretch your way to a leaner, stronger, and more toned you! All of our fitness instructors are fully certified by accredited associations and have many years of instructing experience. Our wide selection of fitness programs is sure to help you meet your personal fitness goals. Please ensure you are dressed for physical activity, wearing comfortable indoor athletic shoes, and please bring a water bottle to stay hydrated. Rating System All fitness classes have indicators informing you of the difficulty of that particular program. Better Bottoms Low Intensity (Beginner Fitness Level) Medium Intensity (Intermediate Fitness Level) High Intensity (Advanced Fitness Level) This class focuses on your cardiovascular health This class requires floor work In this workout you will target your belly, back, butt and thigh areas. A series of exercises will strengthen your core, lengthen your spine, tone and firm your lower body, and increase overall muscle strength needed for functional mobility. Time: 10:45 am 11:45 am Code: Time: 10:45 am 11:45 am Code: Cardio Fit Increase your cardiovascular fitness in this low impact aerobics class. Move your body and your feet to burn calories and breathe. Minimum 30 minutes of aerobics followed by light resistance and flexibility components. Day/Dates: Friday, May 11 June 22 Code: Day/Dates: Friday, July 6 August 17 Code: Chair-ercise This is a fun cardiovascular workout and muscle conditioning class using a chair for additional support. This low-key workout is ideal for the beginner. Code: Code: Fitness and Health Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 25

2 Fitness and Health Dancercise This class combines fitness and dance and is designed to be fun! A class for all levels you will improve strength, flexibility and balance using easy-to-follow movements set to great music. Day/Dates: Fridays, May 11 June 22 Time: 12:00 pm 1:00 pm Code: Day/Dates: Fridays, July 6 August 17 Time: 12:00 pm 1:00 pm Code: Dancefit Fusion This Dancercise-inspired program combines your favourite dance moves with a few easy choreographed routines. The class concludes with strengthening and conditioning using upper body weights and a cool down. Code: Code: Code: Become a School Bus Driver! Supplement your income with a steady part-time role as a School Bus Driver. Ideal part-time job for recent retirees. No evening or weekend work. School holidays off. Please apply online today at FirstGroupCareers.com An equal opportunity employer that values diversity. 26 Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

3 *cancelled August 6 Code: Code: Code: Diabetes and You This course is designed to help individuals understand Diabetes and manage obstacles. Discussion will include exercise, diet, awareness, as well as an opportunity to share lessons learned. Day/Dates: Mondays, May 14, June 18, July 16, August 20 Time: 10:00 am 11:30 am Location: Building E, Boardroom 4 $6.60 for 4 weeks Code: DRUM! Fitness DRUM! Fitness is a perfectly balanced combination of both cardio movements and resistance training to maximize your workout. With the use of drumsticks, our cardio movements will also have you strumming your stress away to music with an amazing beat. Code: NEW! Easy Fit One foot is always on the ground in this light aerobics class. This is a great way to begin your fitness journey. This program consists of 30 minutes of aerobics followed by strength, range of motion, balance and flexibility training. *cancelled June 5 Code: Day/Dates: Fridays, May 18 June 29 *cancelled June 8 Time: 9:30 am 10:30 am A Code: Code: Day/Dates: Fridays, July 6 August 17 Time: 9:30 am 10:30 am A Code: Fitness and Health Code: Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 27

4 Fitness and Health Easy Fit Plus This cardio-based class bridges the gap between the original Easy Fit and Cardio Fit programs. Challenge yourself and take it to the next level! One foot always remains on the floor during the cardio component and the class concludes with strengthening, balance and stretching. and 28 Code: Kettlebell Kraze Time: 9:30 am 10:30 am Code: Code: Time: 9:30 am 10:30 am Code: This class progresses through a series of exercises that isolate one muscle group at a time to firm your arms, shoulders, thighs and glutes as you push, pull, lift and swing the kettlebell. It will also develop core strength and stability as you balance, hold and connect breath with movement. Code: Day/Dates: Fridays, May 11 June 22 *cancelled June 8 B Code: Day/Dates: Tuesdays, July 10 August 21 Code: Day/Dates: Fridays, July 6 August 24 *cancelled August 10 B Code: Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

5 Men s Fitness Come and try this no-fuss fitness class geared towards men who want exercise without all the dancing, singing and clapping. This class will guide you through a fitness routine that includes muscle conditioning and strength training while promoting an active and healthy lifestyle. PLEASE NOTE: THIS PROGRAM IS FOR MEN ONLY and 28 Code: Code: Nia Do you love to dance and want a great workout? Try Nia! This is a fun and easy exercise program based on the joy of movement. Your instructor will guide you through a routine that focuses on cardio conditioning, toning, flexibility, strength and relaxation. Great for all fitness levels! Fitness and Health Code: Code: Code: Code: *cancelled August 6 Code: Code: Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 29

6 Fitness and Health Nordic Walking Walking using poles is a low-stress, total body workout that s fantastic for weight loss, lowering blood pressure, reducing cholesterol, relieving back, shoulder and neck pain, recovery from knee and hip replacement surgeries. It is also great for your body and mind. Poles provided. and 28 Time: 5:00 pm 6:00 pm Code: Code: Time: 12:45 pm 1:45 pm Code: Day/Dates: Fridays, May 11 June 22 *cancelled June 8 Code: *cancelled August 6 Time: 5:00 pm 6:00 pm Code: Code: Time: 12:45 pm 1:45 pm Code: Day/Dates: Fridays, July 6 August 24 *cancelled August 10 Code: Nordic Walking: Outdoors Lobby Code: Day/Dates: Tuesdays, July 10 August 21 Lobby Code: Osteofit This program is geared towards anyone with bone disease, joint problems, osteoporosis, arthritis or fibromyalgia. It is all low impact and an excellent preventative measure against further disease or injury. Time: 12:15 pm 1:15 pm Code: Time: 1:30 pm 2:30 pm Code: Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

7 Time: 2:45 pm 3:45 pm Code: Time: 10:30 am 11:30 am Code: Code: Time: 1:30 pm 2:30 pm Code: Time: 1:30 pm 2:30 pm Code: Time: 2:45 pm 3:45 pm Code: Fitness and Health Time: 10:30 am 11:30 am Code: Code: Time: 12:45 pm 1:45 pm Code: Time: 12:15 pm 1:15 pm Code: Time: 1:30 pm 2:30 pm Code: Time: 12:45 pm 1:45 pm Code: Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 31

8 Pilates Designed to lengthen and tone the muscles, Pilates holistic approach to body conditioning also improves your posture, corrects muscular imbalances and much more. This program is the mat-style of Pilates and is geared towards older adults. Osteofit and Beyond This course is designed for those that have previously participated in Osteofit and are ready for more of a challenge. The focus will remain on strengthening muscles to prevent injury, but will now incorporate more standing exercises to improve balance. Code: Code: Code: Code: Time: 12:15 pm 1:15 pm Code: Time: 2:00 pm 3:00 pm Code: Time: 12:15 pm 1:15 pm Code: Time: 2:00 pm 3:00 pm Code: Sculpt Build muscle and boost your metabolism, tighten your buns and get rid of your rolls. This is not a cooking class! This weight-training class will work on your arms, legs and buns. You will also learn principles for building muscle that will help you get your body back, increase strength and muscular endurance. and 28 Code: Code: Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

9 Step and Sculpt This is a fun and friendly exercise class for all fitness levels. By using a combination of the step, weights and other fitness equipment, this class will provide a total body workout to get you fit as you tighten and tone legs, arms, bums and tums. You will be using the step and lifting weights. Day/Dates: Fridays, May 11 June 22 *cancelled June 8 Time: 12:30 pm 1:30 pm Code: Day/Dates: Fridays, July 6 August 17 Time: 12:30 pm 1:30 pm Code: Stretch and Strengthen: Beginner Learn how to strengthen your muscles safely and effectively with a variety of strength-training equipment. This program will help you look better, feel better and improve your flexibility and strength. It will consist of chair and standing exercises, no work on the floor. Code: Code: Day/Dates: Fridays, May 11 June 22 *cancelled June 8 Code: Day/Dates: Tuesdays, July 10 August 21 Code: Code: Fitness and Health Day/Dates: Fridays, July 6 August 24 *cancelled August 10 Code: Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 33

10 Fitness and Health Stretch and Strengthen: Intermediate Improve strength and body awareness in this resistancetraining workout. Build muscle, increase bone density and metabolism by lifting, pushing and pulling your way to a more sculpted body. and 28 Time: 9:30 am 10:30 am Code: Code: *cancelled August 6 Time: 9:30 am 10:30 am Code: Code: Strong and Fit Lower your resting heart rate and tone your muscles with this challenging class! This program will provide a total body workout including cardio exercises and a strength training component. Code: Code: TOPS Take off pounds sensibly (TOPS)! Change old habits change your life. Learn about weight loss successes and join a caring support group. TOPS is a non-profit organization. Day/Dates: Time: Location: Code: Wednesdays *cancelled May 2 3:00 pm 4:30 pm Flower City Lawn Bowling Facility and $44 registration fee payable to TOPS, plus $1.10 per visit Drop-in Walking Program Lace up your walking shoes, rain or shine. Join us for a walk indoors. PLEASE NOTE: AT TIMES, FITNESS PROGRAMS WILL BE USING THE GYM AND WALKING PARTICIPANTS ARE ASKED TO USE THE OUTSIDE PERIMETER OF THE GYMNASIUM Day/Dates: Time: Location: Code: Mondays Fridays and August 13 Mondays, Wednesdays and Thursdays: 8:00 am 9:00 am Tuesdays and Fridays: 7:30 am 8:30 am Gymnasium FREE Drop-in 34 Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

11 FLOWER CITY SALON Convenient and affordable hairstyling and esthetic services for men and women HOURS Monday Friday 9 am 4 pm Please call , to book an appointment HAIRSTYLING Services include Cuts Perms Colouring Highlights ESTHETICS Services include Manicure/Pedicure Waxing Threading Facials Salon-quality products available for sale. Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 35

12 Fitness and Health Yoga A gentle approach to the ancient art of yoga. The combination of specific postures, deep breathing and relaxation techniques will help to relieve stress, increase muscle tone and flexibility, creating balance of body, mind and spirit. Wear loose clothing and bring a blanket/ towel for your comfort. This program does require work on the floor. Beginners Time: 12:30 pm 1:30 pm Code: Code: Day/Dates: Saturdays, May 12 June 23 Code: Time: 12:30 pm 1:30 pm $32.70 for 6 weeks Code: Code: Day/Dates: Saturdays, July 7 August 18 Code: Intermediate Time: 8:45 am 10:15 am $57.26 for 7 weeks Code: Time: 8:30 am 10:00 am $57.26 for 7 weeks Code: Time: 9:45 am 11:15 am $57.26 for 7 weeks Code: Time: 8:45 am 10:15 am $49.08 for 6 weeks Code: Time: 8:30 am 10:00 am $57.26 for 7 weeks Code: Time: 9:45 am 11:15 am $57.26 for 7 weeks Code: Yoga: Chair Using a chair for seated and standing poses, chair yoga provides an opportunity to stretch, tone and relax in a comfortable way. Great for yoga beginners. It also makes yoga practice more accessible to the experienced body, rounder body or recovering body. Expect to ease tensions, loosen up the body and improve your range of motion. Time: 10:30 am 11:30 pm Code: Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

13 Code: Time: 10:30 am 11:30 pm $32.70 for 6 weeks Code: Day/Dates: Tuesdays, July 10 August 21 Code: Yoga: Fusion Yoga Fusion is a fitness workout that combines elements of yoga and Pilates. Yoga focuses on stretching and balancing to strengthen the body, while Pilates uses precise and controlled movements to strengthen the muscles, improve posture, and stabilize and lengthen the spine. Time: 11:45 am 12:45 pm Code: Time: 7:00 pm 8:00 pm Code: Time: 12:45 pm 1:45 pm Code: Time: 7:00 pm 8:00 pm Code: Day/Dates: Fridays, May 11 June 22 Time: 1:15 pm 2:15 pm Code: Time: 11:45 am 12:45 pm $32.70 for 6 weeks Code: *cancelled August 6 Time: 7:00 pm 8:00 pm Code: Time: 12:45 pm 1:45 pm Code: Time: 7:00 pm 8:00 pm Code: Day/Dates: Fridays, July 6 August 17 Time: 1:15 pm 2:15 pm Code: Fitness and Health Spring & Summer Activities Guide 2018 Flower City Seniors Recreation Centre 37

14 Fitness and Health Yoga: Gentle This introductory yoga program will improve your flexibility and mobility with an emphasis on breathing and body alignment. This program is ideal for beginners, and focuses on gently stretching and toning muscles to improve health and mobility. Time: 1:00 pm 2:00 pm Code: Time: 1:00 pm 2:00 pm $32.70 for 6 weeks Code: Zumba Time: 5:15 pm 6:15 pm Code: Time: 12:00 pm 1:00 pm Code: Day/Dates: Fridays, July 6 August 17 Code: We take the work out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you ll see why Zumba Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check. Time: 5:15 pm 6:15 pm Code: Time: 12:00 pm 1:00 pm Code: Day/Dates: Friday, May 11 June 22 Code: Flower City Seniors Recreation Centre Spring & Summer Activities Guide 2018

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