CARDIAC WELLNESS and REHABILITATION PROGRAM

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1 CARDIAC WELLNESS and REHABILITATION PROGRAM West End Community Centre The City of Guelph is offering a Cardiac Wellness and Rehabilitation program starting this fall for people interested in improving their heart health, including those who currently have heart related issues (i.e. heart attack, bypass surgery, etc). Walking is man s best medicine. Hippocrates The program, designed to complement existing medical care arranged by a doctor, heart specialist, or through a recognized cardiac rehabilitation program, features a series of measured walking routes for both inside and outside the West End Community Centre building. Program includes Orientation and general guidelines on how to set up the program Heart rate monitors on loan for a nominal fee to keep track of heart rate values during the walk Tracking sheet to keep a record of workouts Research shows that there are many benefits to a walking program. Walking and exercise based cardiac rehabilitation programs are widely recommended as part of the continuum of cardiovascular care. Orientation/check-in sessions are scheduled for the first Tuesday of each month at 10:30 a.m. and 6:30 p.m. For more information contact the West End Community Centre at

2 Active Living adults The City of Guelph is committed to providing recreation and leisure offerings with qualified instructors, exciting course content, and outstanding customer service at great facilities that are convenient to you. Our goal is to provide you with meaningful recreation and social experiences that develop your desired skill set and facilitate a sense of personal challenge and achievement. Active Living Get fit, feel good, have fun! This spring and summer, exercise and tone your body on land or in the water, with weights or even with your baby. Classes are grouped into one of three levels mild, moderate, or challenging according to fitness and ability. Find out more about our Active Living Pass options to take advantage of cost savings! What does it all mean? Mild classes are low impact, low intensity classes. These classes are gentle on the joints and emphasize correct technique and education. These self-paced classes are suitable for all fitness levels Moderate classes range between low to high intensity. These self-paced classes are ideal for those who exercise regularly two to three times per week. Challenging classes are mid-to-high intensity cardiovascular and muscular endurance classes. Most classes focus on balance, coordination and core stability. Ideal for regular exercisers. *NEW* This indicates that a specific class is new to Active Living. This indicates that a specific class is in the water. FLEXIBLE, AFFORDABLE FITNESS OPTIONS Use your Active Living pass or multi-visit punch card at both the West End Community Centre and Victoria Road Recreation Centre. ACTIVE LIVING PASS With your 6 month or annual pass you are entitled to use of the fitness room, weight equipment and cardio machines. You can use the pools during all recreational swim times and the sauna when the pools are operational. 10, 20 or 40-visit punch cards are available for: Fitness room (10 visits only) Movement enhancement and aquatic post-rehab Aquafit Punch cards are program specific and are non-transferable. NEED MORE THAN 10 VISITS? Choose the 6 month Active Living pass or drop in and we ll find a plan that works for you. For more information about recreation passes, rates and fees visit guelph.ca/recreation. 10 ActiveLivingPasses_GCGSS2015.indd 1 2/6/2015 9:25:32 AM

3 active living Fitness opportunities for you Active Living offers a variety of classes, training programs and equipment at West End Community Centre and Victoria Road Recreation Centre to meet your fitness needs. Purchase an Active Living Pass or pay as you go to take advantage of the following services and amenities. sauna ellipticals dumbells rowers bicycles Krankcycle BOSU balls NuStep treadmills dynabands and stability balls body bars wheel chair accessible universal weights air conditioned facilities change rooms and showers certified and knowledgeable staff ADULTS Active Living Pass The Active Living Pass is available to adults 18 years of age or older. Individuals aged 16 and 17 can also purchase an Active Living Pass but must first complete a personal training session and be accompanied by an adult each time they use the fitness room. The Active Living Pass provides access to unsupervised use of the exercise room, weight equipment, cardio machines, use of the pool during our fitness swims and daytime leisure swims as well as the sauna when the pools are open. Adult Senior/Student 6 month $ month $ Annual $ Annual $ And Post-Rehab Pass 3 Month $ Active living fees Pay as you go (per class/visit) 10 visit pass 20 visit pass 40 visit pass Aqua fit - Adult $ HST $ HST $ HST $ HST Aqua fit - Senior (55+) $ HST $ HST $ HST $ HST and Post-Rehab $ HST $ HST $ HST $ HST Fitness Room only - Adult/Senior $ HST $ HST Fitness Class (one time drop-in) $ HST Fitness Room & Swim $ HST = Movement Enhancement Register online at regexpress.guelph.ca 11

4 Active Living ADULTS Personal Training Personal Training Sessions Personal training is your key to a healthier body and better fitness. Active Living offers fitness assessments and personal training with qualified staff at competitive prices. For additional information about purchasing an exercise prescription session with our qualified staff, call your Recreation Program Coordinator at x Fitness Assessment and Personal Consultation An individualized exercise prescription created just for you to suit your lifestyle and fitness needs. A few simple tests will determine your cardiovascular efficiency, body composition, flexibility, muscular strength and endurance. The assessment takes about 60 minutes and can be booked through the Recreation Program Coordinator. Pass holders $68.42 Non-Pass holders $82.19 Personal Training A certified personal trainer will provide you with an exercise program customized to your fitness level and proper technique monitoring. Keep motivated and see progress with the help of your personal trainer. Sessions can be booked with the Recreation Program Coordinator. Pass holders $48.35 per session Non-Pass holders $61.40 per session Fitness Centre Hours Monday-Friday Saturday-Sunday West End Community Centre 21 Imperial Rd. South a.m. 10 p.m. 8 a.m. 5 p.m. Victoria Road Recreation Centre 151 Victoria Rd. North Pass Holders Monday-Thursday 6:30 a.m. 10 p.m. Friday 8:30 a.m. 9 p.m. Saturday 8:30 a.m. 8 p.m. Sunday 8:30 a.m. 8 p.m. Fitness room closed: on most statutory holidays Fitness room closed: On most Statutory Holidays and Annual Shut Down Single Visit Use 7 days a week 8 a.m. 10 p.m. Monday-Thursday 6:30 a.m.-10 p.m. Friday 8:30 a.m.- 9 p.m. Saturday 8:30 a.m.- 8 p.m. Summer Sunday 8:30 a.m.- 8 p.m. Fee $ HST (fitness room only) $ HST (fitness room, pool) Fee $ HST (fitness room only) $ HST (fitness room, pool) Please note: Facility hours are subject to change Personal Training Your key to success! Sessions and packages for all fitness levels Affordable prices Certified and professional staff Customized packages to help you meet your goals To book a consultation or for more information contact or Personal Training_GCGSS2015.indd 1 1/9/ :49:05 AM

5 active living Active Living Policies Hours of Operation Hours of operation are subject to change, services and facilities may close temporarily for maintenance, or unforeseen circumstances. Where possible, changes will be posted in advance to notify participants of the adjusted hours. These closures are taken into account when calculating the fee paid for the passes. Discounts, adjustments, extensions and refunds will not be issued as a result of these closures. Statutory holiday hours will be posted at each facility. Swimming Pool and Sauna Lane swimming and the sauna are available to Active Living Pass holders. Aquatic program schedules are available at each facility s reception. Swimming pools and saunas are closed for annual maintenance for a period of one to four weeks depending on the maintenance requirements of the facility. These closures are taken into account when calculating the fee paid for the passes. Discounts, adjustments, extensions and refunds will not be issued as a result of these closures. Weight Room It is the responsibility of the individual pass holder/user to abide by the safety guidelines posted throughout the cardio/weight room. Fitness Room users are required to follow acceptable dress code while in the facility including a t-shirt, shorts/pants, indoor shoes. Bring your own towel to wipe machines and benches after use for hygiene purposes and to reduce equipment wear. Aquafit and Fitness Classes The aquafit and fitness class schedules are subject to change based on participation, instructor and facility space availability. Scheduled class time changes will be available at reception and announced in class, in advance of the schedule adjustment. Aquatic fitness classes may be sharing pool space with other programs. Refunds and Extensions Active Living Pass extensions will be considered on an individual basis for periods longer than 30 days and not exceeding 90 days. Acceptable reasons for extensions include: being away on business, on vacation, or for medical reasons. Please be prepared to provide proof. Active Living Pass refunds will only be granted for the following reasons: (1) Medical, in which a doctor s certificate is provided, or (2) Change of residence outside the City of Guelph limits, or business transfer out of Guelph, for which a letter must be supplied on business letterhead or a home purchase agreement. All requests for refunds must be made in writing, allowing a 30 day notice. All agreements are subject to provincial guidelines of a 10 day cooling-off period. Cancellations and Expiration Dates for Personal Training Sessions Cancellations by the Pass holder made less than 24 hours prior to the appointment time will be charged and counted as one complete session. Cancellations by the PASS holder made more than 24 hours prior to the appointment will be rescheduled without penalty. Indoor Shoe Guideline Wearing shoes specifically for indoor use will prolong the duration of both the shoes and the equipment. If you wear your shoes outside, even from the parking lot, little rocks and debris gets trapped in the sole. This debris then transfers into the fitness equipment and floors. Debris in the motors of the machines result in costly repairs and breakdowns. Please help us maintain the life of our machines by wearing specific indoor gym shoes each time. Fee Assistance Everyone should have the opportunity to participate in recreation programs! ADULTS Under 18 years The Children s Foundation of Guelph and Wellington, and its partners, offers a fee assistance program for children and youth to participate in educational, cultural and recreation activities. The application process is easy and confidential. For more information call or visit childrensfoundation.org 18 years and over The City of Guelph s FAIR program is a confidential fee assistance program for recreation and leisure activities, swim passes and selected memberships. Individuals 18 years and older who qualify, receive a percentage off the registration fee(s). For more information call or visit guelph.ca/supportservices. FAIR_adults_GCGSS2015.indd 1 Register online at regexpress.guelph.ca 12/1/ :54:19 AM13

6 ADULTS Active Living Aqua Fitness Drop-In Programs Spring Session April 13-June 26 Summer Session June 29-September 4 Victoria Road Recreation Centre Mon Tue Wed Thu Fri Deep Water Aqua Fitness 8:45 a.m. Aqua Jog 7 a.m. Shallow Water Aqua Fitness 8:45 a.m. Deep Water Aqua Fitness 8:45 a.m. Aqua Jog 7 a.m. Shallow Water Aqua Fitness 8:45 a.m. Deep Water Aqua Fitness 8:45 a.m. Gentle Aqua Fit (Shallow) 9:45 a.m. Gentle Aqua Fit (Deep) 9:45 a.m. Gentle Aqua Fit (Shallow) 9:45 a.m. Gentle Aqua Fit (Deep) 9:45 a.m. Ai-Chi Infused Movement (Shallow/Teach pool) 9:45 a.m. Movement Enhancement 10:30 a.m. Aqua Dance (Shallow) 10:30 a.m. Ai-Chi Infused Movement (Shallow/Teach pool) 8:15 p.m. (Spring only) Aqua Infused Yoga 7:05 p.m. (Spring only) Shallow Aqua Fitness 8 p.m. (Summer only) Aqua Blast (Deep) 8 p.m. Shallow Aqua Fitness 8 p.m. Aqua Blast (Deep) 8 p.m. No classes: April 3 and 10, May 18 and 22, July 1, August 3 and September 7. West End Community Centre (45 minute classes) Mon Tue Wed Thu Fri Sun Spring : 8:45 a.m. Summer : 8 a.m. 9:30 a.m. noon 1 p.m. 1 p.m. Fibro Movement 2:00 p.m 5:30 p.m. 6:15 p.m. Aqua Boot Camp 8:15 p.m. 7:15 a.m. 9:30 a.m. Post Rehab Classes 11:30 a.m.- 2:30 p.m. 1 p.m. Shallow Water Aquafit 8:15 p.m. Spring :8:45 a.m. Summer : 8 a.m. 9:30 a.m. 12 p.m. 1 p.m. Spring 2 p.m. Fibro Movement 2:00 p.m. 5:30 p.m. 6:15 p.m. Aqua Bootcamp 8:15 p.m. 7:15 a.m. 9:30 a.m. Post Rehab Classes 11:30 a.m.- 2:30 p.m. 1 p.m. Shallow Water Aquafit 8:15 p.m. Spring: 8:45 a.m. Summer : 8 a.m. 9:30 a.m. 12 p.m.. 1 p.m. 5:30 p.m. Spring: 9:15 a.m. Summer: 11:45 a.m. * No classes: May 17 and 18, July 1, August 2 and 3, September 6 and 7 * Classes Run July 5-September 20 = Movement Enhancement For program descriptions please see page

7 Active Living Aqua Fitness Classes and Post Rehabilitation Pay as you go (per class) 10 visit pass 20 visit pass 40 visit pass Adult Aqua Fit $ HST $ HST $ HST $ HST Senior Aqua Fit $4.92 +HST $ HST $ HST $ HST and Post-Rehab $ HST $ HST $ HST $ HST 3-month and Post-Rehab Pass HST Note: Prices do not include HST and are subject to change = Movement Enhancement adults Aquafitness classes Work out with naturally built in resistance, avoid jarring of joints come try one of our many options of water fitness at the West End Community Centre and Victoria Road Recreation Centre. Aquafit/Bootcamp a combination of cardio and strength training Movement Enhancement focus is on range of motion exercises to improve mobility Post-rehabilitation classes are broken down into hips, knees, stroke, shoulder and back. Specific exercises are given for these areas. Come join us in our liquid gym, have some fun, get active, leave feeling great! For more information see the Adult /Active Living section of this guide. AquafitnessClasses_GCGSS2015.indd 1 12/24/ :01:41 AM ADVERTISE IN THE Guelph Community Guide The Guelph Community Guide is the City of Guelph s official listing of culture, leisure and recreation programs. Publications: spring/summer and fall/winter To advertise, contact Glenn Knight at or AdvertisePromo_GCGSS2015.indd 1 12/3/ :13:13 AM Register online at regexpress.guelph.ca 15

8 Active Living adults Drop-In Programs Shallow Water Aqua Fitness This program is designed for non-swimmers and swimmers alike. An Exercise class held in chest deep water. This multi level class will provide an excellent cardio and muscle building workout as well as working on your core strength. The wonders of water minimize the impact on joints. No swimming ability necessary. Deep Water Aqua Fitness Experience the benefits of training in the liquid gym - tone, a balanced core, increase your heart strength, bone and joint strength, circulation and weight loss. (Floatation belts are available) Prerequisite: must be comfortable in deep water and be able to swim 15 m. Gentle Aqua Fit This class is designed especially for people with physical limitations who want to keep fit. The class consists of a long warm-up, a short cardio component, a long muscle endurance segment and a long stretching component. Movement Enhancement () Improve your quality of life by maintaining and improving your mobility with the variety of range of motion exercises offered in these classes. This class is ideal for clients with arthritis, fibromyalgia and other movement disorders. Fibro Movement A gentle mix of stretching, cardio and strengthening, that is ideal for someone with the challenges of Fibromyalgia and other movement disorders. Aquatic Post-Rehabilitation The warm water therapy pool has many physiological benefits including assisting with recovery and increase flexibility and range of motion. Typically this aquatic rehabilitation occurs much faster and with less stress on the body than a typical post rehabilitation exercise class. We have specific classes for general mobility hips, knees, strokes, and back and shoulders. Aqua Bootcamp Do you have a busy schedule and can t commit to a registered program? Do you want to try the program out first before registering? Then try our drop in Aqua Bootcamp! This program will work you hard, you ll have fun, and see results! Want more check out our registered classes. Aqua Dance Join the fun! Learn to move and groove to the beat of Latin, disco, 50 s, hip hop, country and many more. This class has all the excitement of dance with all the benefits of water exercise. Bring your friends and share in the fun. There is something for everyone. Class Length - 45 min Location: Shallow water Aqua Body Blast Looking for a challenge? Try this deep water workout that includes fat burning aerobics with strengthening, stretching and toning components. A total body workout! Prerequisite: must be able to swim 25m and comfortable in deep water. Location: Deep water Aqua Infusion Yoga This great workout links cardio moves with yoga postures, giving participants a great workout whtile enhancing movement, breathing, balance and core strength. * Spring only Location: Deep water Aqua Jogging Discover a fun and effective way to meet your personal goals and rain healthy. This half hour water jogging workout will prove both challenging and energizing. (Belts and tethers supplied). Class length: 30 min Location: Deep Water Ai Chi Infused Movement *NEW* Develop balance, breathing harmony, inner peace and healing through Tai Chi movement adapted specifically for use in water. Suitable for individuals looking for a gentle program to use in post rehabilitation, balance/gait training and arthritis relief. Location: Shallow water/teaching pool For a complete listing of class times please see page

9 Registered Programs Boot Camp with Baby This class is designed to improve your strength, cardio and flexibility putting the focus on regaining your pre-baby fitness levels in a supportive environment. Nutrition, home exercises, and a focus on your personal goals are all part of the class. Mon Apr 13-Jun a.m. 10 $ No class May 18 Badminton Adult Recreational Develop badminton skills in a fun, non-competitive environment. No previous experience necessary, basic instruction provided. Register early; only 20 spots available. Wed Apr 8-Jun p.m. 11 $ Age: 18+ years Location: Evergreen Seniors Community Centre Mon Apr 13-Jun 15 6:30-8:30 p.m. 8 $ No class May 11 and 18 Diaper Fit and Diaperfit Extra Tots are placed in floating seats, so both tot and parent can take part in these interactive exercises. Child must have developed neck support. Diaper Fit: 30 minute aqua fit class, 15 minute songs and games in leisure pool. Diaper Fit Extra: full 45 minute aqua fit class in lap pool. Age: 18+ years Location: Victoria Road Recreation Centre Mon Apr 13-Jun 22 10:30-11:15 a.m. 10 $ No class May 18 Wed Apr 15-Jun 17 10:30-11:15 a.m. 10 $ Fri Apr 17-Jun 26 10:30-11:15 a.m. 10 $ No class May 22 Mon Jun 29-Aug 31 10:30-11:15 a.m. 9 $ No class Aug 3 Wed Jul 8-Sep 2 10:30-11:15 a.m. 9 $ Mon Apr 13-Jun 22 9:45-10:30 a.m. 10 $ Diaper Fit: 30 minute aqua fit class, 15 minute songs and games in leisure pool No class May 18 Tue Apr 14-Jun 16 9:45-10:30 a.m. 10 $ Diaper Fit Extra: full 45 minute aqua fit class in lap pool Thu Apr 16-Jun 18 9:45-10:30 a.m. 10 $ Diaper Fit: 30 minute aqua fit class, 15 minute songs and games in leisure pool Tue Jun 30-Sep 1 10:30-11:15 a.m. 10 $ Thu Jul 2-Sep 3 10:30-11:15 a.m. 10 $ Wed Jul 8-Sep 2 10:30-11:15 a.m. 9 $ Diaper Fit Extra: full 45 minute aqua fit class in lap pool Learn to Fence Adult Join our instructor, Brad, a certified aide moniteur of foil fencing and an NCCP certified coach as you learn the fundamentals of fencing. You will learn and practice basic fencing movements (advance, retreat, lunge) and techniques (parriers and ripostes) and compete Active Living with other adults. Fencing will improve your stamina, strength, balance and co-ordination. All fencing equipment provided. Age: 17+ years Location: West End Community Centre Mon Apr 13-Jun 8 8-9:30 p.m. 8 $ No class May 18 Hula Hoop Using a weighted hula hoop, you will hoop your way to a tighter and stronger core. Grab a friend, and have a great time, all while you tone, tighten and sculpt. Thu Apr 9-Jun 11 8:30-9:30 p.m. 10 $ Stroller Fit This class for moms and babies/tots in strollers will get you moving with a variety of drills that focus on strength, power, agility, balance, cardio and core. Benefit from the friendship of other moms in your community while getting a high intensity full body workout. Tue Apr 14-Jun a.m. 10 $ Tennis Please see page 106 for Tennis lessons. Yoga for Beginners This beginner yoga class focuses on the basic postures of yoga, breath work and movement. Stretch away all the tension of the day. All equipment provided. Mon Apr 13-Jun 15 6:30-7:30 p.m. 9 $ No class May 18 Mon Jun 29-Aug 31 6:30-7:30 p.m. 9 $ No class Aug 3 Yoga Yoga moves each joint through its full range of motion and simultaneously stretches and balances the body. The movements and postures of Yoga releases stiffness and tension and helps to relieve back pain by strengthening the core. Mon Apr 13-Jun 15 7:45-8:45 p.m. 9 $ No class May 18 Mon Jun 29-Aug 31 7:45-8:45 p.m. 9 $ No class Aug 3 ZUMBA Ditch the workout, join the party! Zumba is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party Zumba fuses hypnotic Latin rhythms and easy to follow moves to create a dynamic workout system that will blow you away. Thu Apr 9-Jun p.m. 11 $ adults Register online at regexpress.guelph.ca 17

10 GuelpH mercury Your NewS, AT Home ANd on THe Go! Subscribe Today Call Since 1990 A United Way Agency Season runs from Mon. May 4 to Mon. Sept. 7 The Mood Disorders Support Group Of Guelph Support for those challenged by a mental illness. Tel: NEED A JOB? Get free help with: - Job Search Assistance - Career Planning - Info on Apprenticeships - Links to Employers - Second Career Applications - Self-Employment Benefits - Resource Centre - One-to-One Assistance - Group Workshops. Visit us at: 30 Wyndham Street N. Guelph Lutherwood.ca/employment facebook.com/lutherwoodjobs Mon. - Fri.: 8:30am-5:00pm Tuesdays until 7:00pm We can help. This Employment Ontario program is funded in part by the Government of Canada. Ce programme Emploi Ontario est financé en partie par le gouvernement du Canada.

11 Guelph s Local Independently Owned Craft Brewery. Brewery Retail Store Open 7 days a week: MON - WED 9AM-6PM THURS & FRI 9AM-8PM SAT 10AM-8PM SUN 11AM-6PM 950 Woodlawn Road West, Guelph, ON STAY CONNECTED CITY NEWS Delivered to your home, computer or smartphone guelph.ca City News pages (Guelph Tribune, Thursdays) CITY NEWS StayConnected_GCGSS2015.indd 1 04/02/2015 2:20:18 PM

12 A Natural Treasure Nature Trails and Gardens Plant Sale (Saturday, September 12, 2015) Conference, Banquet and Wedding Facilities Outdoor Wedding Ceremony Sites April: Gardening Fundamentals, Introduction to Birds, Warblers I / II May: Spring Wildflowers, Invasive Species (Plants & Animals), Wildflower Photography WORKSHOPS June: Sketching Nature, Lichens, Look See Paint, Moths, Medicinal Plants July: Butterflies, Shorebirds Night and Low Light Photography. Dragonflies & Damselflies You must pre-register for these workshops. Registration and further information on these workshops and others is available on our website. THE ARBORETUM University of Guelph ext Wellington Rd. 30, Guelph x201 Come enjoy our indoor walking track and field. Try out our daytime programs: Golf Driving Range, Tot N Play, Stroller Fit, Older Adult Fitness Programs, Remote Control Airplanes, and more! We look forward to seeing you.

13 DEPEND ON FOR ALL YOUR TRASH NEEDS Helping municipalities achieve their waste diversion goals Febreze is a trademark of The Procter & Gamble Company, used under license. Please note that recyclable materials must be placed loose inside the blue cart. Shredded paper is the one exception. It must be placed in a transparent blue bag inside the blue cart.

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