Summer Semester Personal Training Private (just you) or semi-private (you and a friend) sessions.

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1 Summer Semester 2016 Our goal is to achieve excellence in fitness by offering a variety of options to achieve total-body fitness in a safe, friendly, enriching environment for women and men. Classes are designed for ages fifteen and older. Fitness Classes We offer a variety of classes for men and women of all ages and abilities! Certified instructors teach all classes. Free preschool childcare (8 weeks through five years) is provided for many of our classes. Wellness Class/Coaching We partner with Sparkle Wellness Coaching to offer weekly nutrition counseling with engaging topics that will give you motivation and tools to help you meet your WEIGHT LOSS objectives and emotional health goals. These classes are offered in the fall and spring sessions only. Personal Training Private (just you) or semi-private (you and a friend) sessions.

2 Summer Information Summer Dates: Monday, May 23 Friday, August 5 Summer Class Important Reminders: Monday Friday, May NO CHILDCARE - DAY OR EVENING CLASSES Monday, May 30 NO CLASSES JFBC closed for Memorial Day Monday Friday, June 6-10 Winshape Camp - NO DAY CLASSES EVENING CLASSES ONLY Monday-Friday, June NO CHILDCARE - DAY CLASSES ONLY Vacation Bible School Monday, July 4 NO CLASSES JFBC closed for Independence Day Monday-Friday, August 1-5 NO CHILDCARE - DAY OR EVENING CLASSES Prorate Schedule We prorate our class prices and discounts twice a semester to accommodate participants who join our Fitness program later in the session. On Monday, June 13, class prices will decrease by 33% On Tuesday, July 5, class prices will decrease by another 33% Multiple Class Discounts 3 Class Selections - $ Class Selections - $ Class Selections - $45.00 Senior Discount Code (15%) IAMOVERSIXTY Preschool Power Hour not your ordinary fitness childcare Childcare is free and provided by Johnson Ferry as a courtesy to JF Fitness participants For children 8 weeks old through completed 3 rd grade during daily classes at 9:45 a.m. and 11:15 (Thursday only) and 8 weeks old through 5 years on Wednesday evening classes at 6:30 p.m. Safe and secure learning environment Focus on the whole child and their needs physical, mental, social, and spiritual Employed teachers who receive ongoing training throughout the year All teachers are CPR Certified and Safe Harbor approved Safe teacher to child ratios Children receive age-appropriate lessons, crafts, playground, and snack time * Denotes CHILDCARE available ~ Childcare registration must occur at time of Fitness Class registration. Your child must be registered 7 days prior to attending your first class. Johnson Ferry Baptist Church

3 Room Changes/Class Cancellations Monday Friday, June 6-10 NO DAY CLASSES NIGHT CLASSES ONLY Rise and Shine - Monday, June 20, 8:30 Class meets in room 341/343 Rise and Shine - Monday, June 27, 8:30 Class meets in room 270/271 Chair Aerobics for Seniors Monday, June 20, 11a.m. Class meets in room 341/343 HIIT Tuesday, June 21, 9:45 Class meets in Ridge 320 Senior Fitness Fun Tuesday, June 21, 9:45 Class meets in room 341/343 Senior Fitness Fun Friday, July 1, 11a.m. Class meets in room 276/277 Zumba Gold Friday, July 29, 9:45-10:45 - Unable to meet. Find a JF Fitness class of your choice for that week.

4 Training and Dietary Consultation You have an opportunity to work with a personal trainer in a private or semi-private setting or a dietary consultant in a private session. Semi-Private Personal Training involves two people who register together and indicate their training partner during registration. The personal trainer will determine a strength and conditioning program that is just right for you using weights, bands, balls, plyometric training, functional training, and cardio. By developing a personalized plan with your trainer, you will see greater results. Our trainers are all certified with National Affiliations. Each of our trainers teach in Johnson Ferry Fitness and are required to keep their certifications current by taking continuing education classes. Once registered, we will contact you to schedule an appointment. Any Johnson Ferry Fitness participant who also registers for personal training in the same semester will receive a 10% discount for that session. Personal Training (Private Sessions) $ Private Half-Hour Sessions $ Private One-Hour Sessions Personal Training (Semi-Private Sessions) $175 per person 12 Semi-Private Half-Hour Sessions $315 per person 12 Semi-Private One-Hour Sessions Dietary Consultation $40 Consultation with a Registered Dietitian **A dietary consultation involves a one-hour session with a registered and licensed dietitian. This session will address medical history, current nutrition intake, goal setting, and meal planning. Follow up sessions are available and will be discussed during the initial consultation.

5 CLASS OFFERINGS MONDAY 7:00-8:00 a.m. Body Sculpt with Barre Pam Room 280 $ :30-9:30 a.m. Rise and Shine Kira Room 105 $ :30-9:30 a.m. Cardio Strength & Conditioning Pam Room 290 $ :30-9:30 a.m. Boot Camp Jana Room 280 $ :45-10:45 a.m. 20/20/20* Linda Room 290 $ :45-10:45 a.m. Zumba GOLD* Nancy Room 280 $ :45-10:45 a.m. Balanced Body* Kelly W Room 270/271 $ :00-12:00 p.m. Chair Aerobics for Seniors Nancy Room 276/277 $ :15-12:15 p.m. Body Sculpt with Barre Kelly W Room 280 $41.00 TUESDAY 8:30-9:30 a.m. Muscle Tone & Development Laney Room 290 $ :45-10:45 a.m. HIIT* Jana Room 270/271 $ :45-10:45 a.m. Boot Camp* Laney Room 290 $ :45-10:45 a.m. Pilates Fusion* Laurie Room 280 $ :45-10:45 a.m. Senior Fitness Fun* Nancy Room 276/277 $ :00-12:30 p.m. EXPRESS/ tabata Time! Jana Room 290 $ :00-7:00 p.m. Total Body Weight Training Laurie Room 290 $41.00 WEDNESDAY 8:30-9:30 a.m. Cardio Strength & Conditioning Pam Room 290 $ :30-9:30 a.m. Body Sculpt with Barre Kelly W Room 280 $ :45-10:45 a.m. HIIT* Linda Room 290 $ :45-10:45 a.m. Core Strength* Jana Room 280 $ :15-12:15 p.m. Body Sculpt with Barre Linda Room 280 $ :30-7:30 p.m. Body Sculpt with Barre Kelly W Room 280 $ :30-7:30 p.m. Pilates Laurie Room 290 $41.00 THURSDAY 8:30-9:30 a.m. Muscle Tone & Development Pam Room 280 $ :30-9:30 a.m. Boot Camp Laney Room 290 $ :45-10:45 a.m. 20/20/20* Linda Room 290 $ :45-10:45 a.m. Boot Camp* Laney Room 280 $ :45-10:45 a.m. Powerhouse Core* Kelly W Room 341/343 $ :15-12:00 p.m. EXPRESS Kickboxing Cardio Linda Room 280 $41.00 Circuit Training* 11:15-12:15 p.m. Total Body Weight Training* Kellie Mc Room 290 $ :15-12:15 p.m. Balance Walking* Laurie Lobby of Room 290 $41.00 FRIDAY 8:30-9:30 a.m. Cardio Strength & Conditioning Pam Room 290 $ :45-10:45 a.m. Zumba GOLD* Nancy Room 280 $ :45-10:45 a.m. Boot Camp* Jana Room 290 $ :45-10:45 a.m. Total Body Weight Training* Kellie Mc Room 270/271 $ :00-12:00 p.m. Senior Fitness Fun Nancy Room 105 $41.00

6 11:15-12:15 p.m. Body Sculpt with Barre Laney Room 280 $41.00 The Referral Program JF Fitness is thrilled to offer a referral reward system for our participants. We want to reach and share the program with friends and family in our church and community! If you are a current participant and refer someone to JF Fitness who has not participated in Johnson Ferry Fitness before and registers for a class, then we have a gift for you. 1 Referral = Receive 1 free class for an entire upcoming semester 3 Referrals = Receive 2 free classes for an entire upcoming semester 5 Referrals = Receive 3 free classes for an entire upcoming semester To receive your gift, please have the referred participant list your full name in the referral box during registration. We will then work with you to provide your referral incentive. Class Descriptions

7 20/20/20 Intensity 2-3 (60 min) 20/20/20 is a 60 minute group fitness class consisting of three different classes in one. Classes will consist of various forms of cardio, strength and flexibility exercises, and muscle conditioning. This class is for those who want to challenge and improve their athletic abilities. A typical class may consist of 20 minutes of boot camp drills, 20 minutes of strength training using weights and the Bosu, and 20 minutes of Pilates and stretching exercises. Balance Walking Intensity 1 (60 min) Balance Walking is a low-impact exercise program that combines both upper and lower body movements to maximize over all conditioning. By using walking poles, you will tone your arms, core, buttocks and back muscles with no stress on your joints. This class is for all ages and all fitness levels and is a great way to begin an exercise regimen or enhance your existing walking program. Poles will be provided. We will meet upstairs in the lobby of 290. This class will be held outside as much as possible or on the track in the Activities Center when necessary due to inclement weather. Please note: This class will be limited to 15 registrants. Balanced Body Intensity 1-2 (60 min) There are four main measures of overall fitness: aerobic, muscular, body composition, and flexibility. The best way to increase your flexibility is by routinely performing total-body stretching exercises. Proper stretching should be a key part of your exercise regimen to improve overall athletic ability and it is most beneficial when done regularly. This class will focus on static stretches for the entire body to improve circulation, flexibility, range of motion, and reduce stress thereby improving relaxation. Stretching also stabilizes the body's natural balance and posture, and aligns the joints leading to better coordination and overall balance. This class will use no equipment but will provide a full-body workout through targeted stretching of all muscle groups. Body Sculpt with Barre Intensity 2 (60 min) Emphasizing fluid movement combined with strength training, this class focuses on core strength, lengthening, toning, and flexibility by primarily utilizing the ballet barre. Weights and other equipment may also be used to improve balance, strengthen your core and lengthen and tone your muscles. Please note: The class size will be limited to 12 registrants due to the need to accommodate all participants on the barre. Boot Camp Intensity 2-3 (60 min) A powerful, full-body workout incorporating fat burning, muscle toning, and strengthening exercises in a time/repetition format. This is training for greater endurance, which will increase aerobic capacity. Cardio Strength & Conditioning Intensity 2-3 (60 min)

8 This class focuses on aerobic/cardio strength and full-body conditioning by utilizing the step, bar, hand weights, ball, and other equipment to develop strength and endurance, enhance agility, and challenge your balance. Chair Aerobics for Seniors Intensity 1 (60 min) (No Impact) This is a chair-based dance fitness program designed for seniors. If you have difficulty standing or walking for long periods of time, or find other types of cardio classes intimidating, this class is just for you. This easy-to-follow, friendly, and fun dance fitness program is a great way for seniors to build camaraderie and make exercise part of their weekly schedule. Exercises will be performed in a seated position to a wide variety of music including classics, oldies, and international music. It is a great first touch cardio program designed to improve cardio conditioning and muscle tone. This class will be fun and beneficial! Core Strength Intensity 2-3 (60 min) This class is all about core development. Using stability balls and discs, you will tone and develop your core muscles, improving strength, agility, balance, and core muscle tone. There is no aerobic activity in this class. HIIT High-Intensity Interval Training - Intensity 3 (60 min) HIIT is an enhanced form of interval training that challenges your fitness capacity in a highenergy, high-impact sequencing format that really pushes your cardiovascular limits. This exercise strategy alternates periods of short (20 seconds), intense aerobic exercise with lessintense recovery periods (10 seconds), performed in 8 rounds or segments. These short, intense tabata-style intervals provide improved athletic capacity and conditioning, improved metabolic rate, and improved fat burning capacity. High impact, full body exercises will be performed and all types of equipment will be used and will vary weekly. EXPRESS Kickboxing Cardio Circuit Training Intensity 3 (45 min) Combining kickboxing techniques and heart-pumping cardio, kickboxing cardio circuit training is a high-energy workout that is guaranteed to burn calories and ramp up your metabolism. Participants will develop muscular strength and definition, aerobic fitness, flexibility and coordination, and never get bored! This fast-paced, challenging class involves exercising all major muscle groups using punching bags, jump ropes, BOSUS, and weights by cycling through different stations in order to give you an efficient and effective full body workout. Muscle Tone & Development Intensity 1-2 (60 min) A targeted and effective full-body workout that creates a leaner and more toned body by engaging all muscle groups. This class has no high impact or cardio, but instead focuses on improving muscle strength and definition through floor exercises, isometric exercises, and body weight exercises. Equipment used includes stability balls, resistance bands, floor discs, and light hand weights. Pilates Intensity 1-2 (60 min)

9 An exercise technique focused on the art of controlled movements, which improves flexibility, builds strength and develops control and endurance in the whole body. Additionally, this approach to exercise puts emphasis on alignment, breathing, developing a strong core, and improving coordination and balance. Pilates Fusion Intensity 1 (60 min) Shake up your thinking of Pilates! Based on the concepts and theories of Pilates mat work fundamentals, experience a variety of class progressions that will challenge your core strength, dynamic stability, coordination, and breathing techniques. You will experience success right from the start. You will use a variety of tools in the class. Powerhouse Core Intensity 2 (60 min) The core is the "powerhouse" of the body! Target your powerhouse with specific core conditioning which will strengthen both abdominal and back muscles, and the gluteals. This will improve total body fitness, straighten posture, and provide a foundation for an active daily life. Class formats will vary using a variety of tools (weights, balls, etc.) to accomplish results. High and low options offered to meet different levels. No high-impact aerobics involved. Rise and Shine Intensity 1 (60 min) (No Impact) Get energized and revitalized! Start your day off with an invigorating session of stretches that will improve overall strength, muscle tone and flexibility while increasing your energy level to ready you for the day ahead. Exercises performed in this class will improve your respiratory process and body alignment while focusing on lengthening the muscles and skeletal system through stretching. Yoga straps and mats are the only equipment used in this class. Senior Fitness Fun Intensity 1 (60 min) Exercise is the key to staying strong, energetic, and healthy as you get older it can be fun too! Reaping the rewards of exercise doesn t require strenuous workouts. It s about adding more movement and activity to your life, even in small ways. This class is designed for the senior adult who wants to gain mobility, balance, and strength through low impact movements and lightweight and resistance exercises. This class will introduce functional exercises that will help make day-to-day activities easier while improving overall fitness level and muscle tone. Exercises will be performed in a seated and standing position and focus on improving balance, endurance, muscle strength, and flexibility. Equipment used will include chairs, light hand weights, small balls, and resistance bands. EXPRESS tabata Time! Intensity 3 (30 min) This exercise strategy alternates periods of short (20 seconds), intense aerobic exercise with less-intense recovery periods (10 seconds), performed in rounds or segments. These short, intense intervals provide improved athletic capacity and conditioning, improved metabolic rate, and improved fat burning capacity. High impact, full body exercises will be performed and all types of equipment will be used and will vary weekly. Total Body Weight Training (TBWT) Intensity 2 (60 min)

10 Get stronger without picking up a weight! This class will improve strength and define muscles using your own body weight. No equipment will be used. Various exercises will challenge your balance and increase flexibility while targeting muscles using nothing but your body weight as the catalyst. Many different body weight exercises will be employed to accomplish results of strength, balance, core development and flexibility. Zumba GOLD Intensity 1 (60 min) This is the popular Latin-dance inspired workout for seniors, beginners or others needing modifications in their exercise routine. Zumba Gold encourages joint mobility, strength, cardiovascular conditioning in a high-energy atmosphere with fun, easy to follow, low impact, effective moves. Inspired by the fiery Latin music, Cumbia Salsa, Merengue, Tango, Rumba, Cha-Cha, and many more! No dance experience necessary. Intensity 1 - Low Impact * Intensity 2 - Variable Impact * Intensity 3 - Medium to High Impact **THE SPORTS AND FITNESS MINISTRY RESERVES THE RIGHT TO DISCONTINUE ANY FITNESS OR CHILDCARE CLASS (WITH NOTICE) BASED ON ATTENDANCE** **ALL JF FITNESS CLASSES ARE DESIGNED FOR AGES 15 AND OLDER** Johnson Ferry Baptist Church