Briggs Wellness Center - Group Fitness Schedule - January 2016

Briggs Wellness Center - Group Fitness Schedule - January 2016 TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 5:30am 6:30am 7:00am 8:00am 8:00am Ryan- Rm 2 Allyson-Rm 3 Ryan- Rm 2 Karen-Rm 3 Allyson- Rm 2 Total Freestyle Fitness Liz-Rm 3 Laura-Rm 2 Beatrice- Rm 3 Total Body Fitness Total Freestyle Fitness Liz-Rm 3 Nathalie- Rm 3 Beatrice- Rm 3 Total Body Fitness Total Freestyle Fitness Liz-Rm 3 Nathalie- Rm 3 Beatrice- Rm 3 Karen- Rm 3 Instructor Varies CURRENT SCHEDULE AS OF 1/4/2016 8:15am 9:00am Nikki- Rm 2 Nikki- Rm 2 Low & Tone Susan B-Rm3 Low & Tone Susan B-Rm 3 Laura Rm 3 8:30am Nathalie 9:30am 10:00am Michelle- Rm 2 Beatrice Room 2 Michelle-Rm 2 Beatrice- Rm 2 Lori- Rm 2 Heather- Rm 3 Lifelong Fitness Susan B- Rm 3 Heather- Rm 3 Lifelong Fitness Susan B- Rm 3 Maria Rm 3 Nathalie- Rm 3 10:30am BOOT CAMP NIKKI- RM 1 (45min) BOOT CAMP NIKKI- RM 1 (45min) 12:00pm Sculpt Susan B- Rm 3 Nathalie- Rm 3 Sculpt Susan B- Rm 3 Heather- Rm 3 Sculpt Susan B- Rm 3 12:00pm Nikki- Rm 2 (30min) Nathalie- Rm 2 (30min) Nikki- Rm 2 (30min) 5:00pm Laura- Rm 3 (30min) Karen- Rm 3 (30min) 5:30pm Laura- Room 3 Karen- Rm 3 5:30pm 6:00pm 6:30pm 7:30pm Nathalie- Rm 2 Ryan- Rm 2 Jerome-Rm 2 Vivi- Rm 3 (30min) Angie- Rm 3 Mike- Rm 3 Vivi- Rm 3 Dana- Rm 3 Dana-Rm 3 For more information regarding Group Fitness, please contact Melissa Sharp at 624-2750 ext. 42775 or Melissa.Sharp@nchmd.org Visit us at: www.nchmd.org/wellness

"Get Active, and get more out of life! Group Active gives you all the fitness training you need cardio, strength, balance, and flexibility in just one hour. Get stronger, fitter, and healthier with inspiring music, adjustable dumbbells, weight plates, body weight, and simple athletic movements. Activate Your Life with Group Active! " "Discover New Heights with Group Blast! Get your cardio fix with 60 minutes of step training. Improve your fitness, agility, balance, and strength with athletic exercises that utilize the step in dynamic new ways. The exciting music and group experience will get your heart pounding and the sweat pouring. Blast This Way with Group Blast!" "Let s get Hard Core! Train like an athlete in 30 action-packed minutes. A strong core, from your shoulders to your hips, will improve your athletic performance, help prevent back pain, and give you ripped abs! Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel, and a platform all to challenge you like never before. Reach Your Peak with Group Core!" "Group Fight is a gripping hour that burns a ton of calories and builds total body strength. Tap into the hottest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness! From the boxing ring to the fighting cage, Group Fight combines cutting-edge moves with thrilling music. This electric experience is addictive! FIGHT FOR IT! " Cross Training at Kinesis Lifelong Fitness Low & Tone Sculpt "Group Power is Your Hour of Power! Blast all your muscles with this high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Group Power combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best! Power Up!" "Get your Ride On with Group Ride! This huge calorie burner builds great-looking legs! Group Ride is a 60-minute cycling experience brought indoors. Roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! Feel the thrill of energetic music and group dynamics as you get the all the benefits of authentic interval training. Ride On!" An advanced class designed to cover a number of different fitness areas including Kinesis, Spinning, Plyometrics, Striking, and Core. With these high intensity movements performed in a circuit-training design, 30 minutes is plenty of time to get your heart pumping! A weight bearing class specifically designed for older adults who want to improve endurance, strength, balance and flexibility while having fun listening to popular oldies but goodies! An energy filled class designed for general fitness and overall conditioning. Combines low impact cardio and weights. Designed to provide a total body strength training workout using free weight. A get-up-and-go freestyle indoor cycle class. An awesome calorie burner! Total Body Fitness Total Freestyle Fitness This high-energy class combines resistance and cardiovascular training to deliver a total body workout. For all fitness levels, beginning to advanced! An exercise session with emphasis on improving flexibility and muscular endurance. The routine includes exercise to improve balance and joint mobility. A fusion of Latin and International music dance themes that create a dynamic, exciting, effective fitness system! Combines high energy and motivating music with unique moves and combinations that allow participants to dance away their worries!

Dr. John N. Briggs Wellness Center - Pool Schedule - January 2016 TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 5:00AM 6:00AM 7:00AM (5am-7am) Water Angie (5am-9:30am) (5am-7am) Water Sandra (5am-10:30am) (5am-7am) Water Terry Pool Opens at 6:30am Pool Opens at 8am 8:00AM (8am-9:30am) (8am-9:30am) (8am-9:30am) (6:30am-10am) 9:30AM 10:30AM Water Arthritis Ruth Water Ruth MS Water 9:30am to 10:30am Water Nathalie Water Arthritis Ruth Water Nathalie Water Inst. Varies Water Arthritis Sandra Water Sandra 10-11AM Water Inst. Varies (8am-2:30pm) 11:30AM 4:30PM 5:30PM (-8:30pm) (-5:30pm) Prenatal Water Fitness Susan (-8:30pm) (-5:30pm) Prenatal Water Fitness Susan 6:30PM (6:30pm-8:30pm) 7:30PM (6:30pm-8:30pm) 8:30PM POOL CLOSED POOL CLOSED POOL CLOSED POOL CLOSED (-7:30pm) POOL CLOSED (11am-2:30pm) Pool Closes at 2:30pm Pool Closes at 2:30PM For more information regarding Group Fitness, please contact Melissa Sharp at 624-2750 ext. 42775, or Melissa.Sharp@nchmd.org **Please be advised that lanes for open swim may or may not be available during scheduled class times**

CLASSES OFFERED Basic Water Enjoy your workout by exercising in the water. Work at your own pace through cardiovascular exercise, strengthening, toning, and increasing your flexibility while utilizing low impact motions. Great exercise to burn calories and lose weight. Water All the benefits of the beginner class and then some. This class will make you work a little bit harder and faster. **Please be advised that lanes for open swim may or may not be available during these classes.** Open Get your laps in at this time. Please share the pool with your fellow swimmers. **Please observe NCH Etiquette.** Water Arthritis class A class designed for individuals diagnosed with arthritis. The moves of the class are designed to increase the range of motion of the joints and help ease the pain of those who experience arthritis. Prenatal Water Fitness - Exercise class for pregnant women. Class includes safe cardiovascular exercises, stretching, and strengthening designed for pregnant women. MS Water - This class is designed for those with Multiple Sclerosis. Membership with the MS Society is required for participation. POOL IS 25 METERS LONG, HAS 4 LANES AND IS HEATED TO 84. When outside temperature drops below 55 degrees, Water and Water Arthritis classes will be cancelled. Cancellations are determined 1 hour before the scheduled class.

Pilates Reformer Schedule Whitaker Wellness Center Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday 9:00am Cheryl 9:00am Cheryl 9:00am Cheryl 9:00am 9:30am Level I &II Wendy 9:30am Tammy 9:30am 10:00am Level II Cheryl 10:00am Cheryl 10:00am Cheryl 10:00am 10:30am Melanie 10:30am Tammy 10:30am 11:00am Pilates Fundamentals Cheryl 11:00am Introductory Class Cheryl 11:00am Melanie 11:00am Wendy 11:00am 4-Session Packages $25 per session No Expiration Date! Non-Member - $35/ Session Single Session - $35/Sessions 12:00pm Introductory Class Cheryl 12:00pm Private Sessions (available by appointment only)- $70.00 1:00pm 4:30pm Wendy 1:00pm Wendy 1:00pm Tammy 4:30pm For more information, please call 239-624-6870 *New Classes Added As Needed* 6:30pm Cheryl 6:30pm Effective 01/01/2016

Class Descriptions Introductory classes- Mandatory if you have never experienced Pilates Reformer. Introduction classes are also recommended for those who have not regularly or recently used the reformer. Level I A class to teach you the fundamentals of movement in relation to the Pilates Method on the apparatus. Level II (Intermediate) This class will continue to build on your fundamentals by teaching more difficult movements as you strengthen the core. Level III (Advanced) After you achieve the fundamentals and strength in the core, this class will continue to challenge you with advanced work. - is a class structured to incorporate various fitness levels Pilates Fundamentals - A class to teach you the fundamentals of movement in relation to the Pilates Method on the apparatus. All classes are 55 minutes and must be paid for in advance Reformer classes will incorporate use of Reformer & towers *Class registration is on a first come first serve basis and can be booked up to 3 months in advance *you must cancel at least 24 hours prior to the session or you will be charged for the session For additional information, please call 239.624.6870

Dr. John N. Briggs Wellness Center - Specialized Fitness Schedule - January 2016 TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 8:30am 9:00am 30min. Stretch Liz-Rm 1 Mat Pilates Liz - Rm 3 30min. Stretch Liz-Rm 1 Mat Pilates Liz - Rm 3 Yoga Elizabeth-Rm 1 Current Schedule as of 1/4/16 9:45am PACE Susan B-Rm 1 (1.25hr) PACE Susan B-Rm 1 (1.25hr) PACE Susan B-Rm 1 (1.25hr) Yoga Elizabeth-Rm 1 Yoga Sandy- Rm 3 10:00am Healthy Back Nikki- Rm 1 (.5 hr) Healthy Back Nikki- Rm 1 (.5 hr) 11:00am Osteo Susan B-Rm 3 TAI CHI Liz- Rm 3 (.75 hr) Osteo Susan B-Rm 3 TAI CHI in the Garden of Hope and Courage Liz (.75 hr) *Class will meet under the gazebo at 11am Osteo Susan B-Rm 3 11:10am Yoga Sandy- Rm 3 Chair Yoga & Balance Elizabeth-Rm 1 Chair Yoga & Balance Elizabeth-Rm 1 Beginning Yoga: Wednesday 12pm 12:00pm 12:45pm 1:00pm 2:15pm 3:30pm 5:30PM 6:30pm Yoga Elizabeth-Rm 3 2:15pm Reserved (MS Yoga 1.25hr) Elizabeth-Rm 1 Yoga Sandy-Rm 1 Yoga Nidra Sandy-Rm 1 Mat Pilates 12:45pm (1/2 hr) Liz- Rm 1 Post-Stroke Therapeutic Exercise Susan B-Rm 1 Beginning Yoga Elizabeth-Rm 1 Yoga Elizabeth-Rm 3 Yoga Lauren-Rm 1 Post-Stroke Therapeutic Exercise Susan B-Rm 1 Gentle Yin Yoga 8-week program (Jan-Feb, 1pm-2pm) Elizabeth-Rm 3 *see back for description Don't forget to sign in at the front desk before the start of class (sign up starts 30 minutes before class) For more information regarding Group Fitness, please contact Melissa Sharp at 624-2750 ext. 42775 or Melissa.Sharp@nchmd.org Visit us at: www.nchmd.org/wellness

Dr. John N. Briggs Wellness Center - Specialized Fitness Schedule - January 2016 Chair Yoga & Balance A gentle approach to yoga! Stretch and strengthen your body while focusing on balance and breathing to improve overall mind body connection. Exercises are performed with chair and wall for support. Healthy Back This 30 minute class teaches you strengthening and stretching techniques to maintain a HEALTHY back. MULTILEVEL YOGA This class is for beginners all the way to advanced. Yoga for everyone! Osteo P.A.C.E. A class designed to help prevent the effects of osteoporosis by toning and stretching major muscle groups as well as increasing bone density. Personally Active Challenged Exercise is specifically designed for individuals with limitations resulting from stroke, MS, Parkinson s and other disease. Physician s referral is required. PILATES Build core strength and flexibility through subtle and precise movements Post-Stroke Therapeutic Exercise This program includes voice, facial, and dexterity exercises as well as stretching and strengthening exercises. Gentle movements help to improve joint mobility, balance, coordination, and motor skills. Physician's referral is required. Tai Chi Finding its roots in martial arts, this class guides you through a series of exercises that improves circulation, flexibility and balance. The slow, controlled movements also help to improve muscular strength while relaxing the mind. It is 45 minutes of nurturing calmness. Gentle Yin Yoga An in-depth exploration of the yin, energy medicine, acu-yoga, and restorative yoga. Experience all of the benefits of yoga postures. Yoga Nidra Reduce stress, tension, and anxiety through the practice of deep relaxation. Yoga Nidra is a great way to leave the day's worries behind. For all fitness levels, beginners to advanced.

GROUP FITNESS SCHEDULE - WHITAKER WELLNESS CENTER - JANUARY 2016 TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 5:45am Jerome Rm 2 Erica Rm 3 Denny Rm 2 Denny Rm 3 Ryan Rm 2 8:00am Denny Rm 2 8:30am Cardio Pump Angela Rm 3 Nathalie Rm 2 (½ hr.) Cardio Pump Angela Rm 3 Nathalie Rm 2 Interval Training Angela Rm 3 9:00am Erica Rm 3 (½ hr.) 9:15am Erica Rm 2 Lori Rm 2 Lori Rm 2 Angie Rm 2 Ryan Rm 2 9:15am Dana Rm 3 9:30am Interval Training Angela Rm 3 Laura Rm 3 Erica Rm 3 Erica Rm 3 Heather Rm 3 Abs & Glutes Angela Rm 3 (½ hr.) 10:15am Heather Rm 3 10:30am 10:30am Maria Rm 1 Angie Rm 3 Angie Rm 3 Ryan Rm 2 Abs & Glutes Angela Rm 3 Liz Rm 1 Dana Rm 3 Angie Rm 3 12:30pm Circuit Ryan Rm 3 (½ hr) Circuit Ryan Rm 3 (½ hr) 3:30pm 4:30pm 5:30pm 5:30pm 5:45pm 6:30pm Erica Rm 3 Karen Rm 3 Karen Rm 3 Nathalie Rm 3 Karla Rm 3 Karen Rm 3 Lori Rm3 Nathalie Rm 3 Ryan Rm 2 Nathalie Rm2 Ryan Rm 2 Karla Rm 2 Zumba is Temporarily Canceled Seeking Coverage Circuit Ryan Rm 3 (½ hr) Melanie Rm 3 All classes run 55 mins unless otherwise noted. For more information please contact Melissa Sharp at 239-624-2775 or Melissa.Sharp@nchmd.org Visit us at: www.nchmd.org/wellness

"Get Active, and get more out of life! Group Active gives you all the fitness training you need cardio, strength, balance, and flexibility in just one hour. Get stronger, fitter, and healthier with inspiring music, adjustable dumbbells, weight plates, body weight, and simple athletic movements. Activate Your Life with Group Active! " "Discover New Heights with Group Blast! Get your cardio fix with 60 minutes of step training. Improve your fitness, agility, balance, and strength with athletic exercises that utilize the step in dynamic new ways. The exciting music and group experience will get your heart pounding and the sweat pouring. Blast This Way with Group Blast!" "Redefine Your Self with Group Centergy. Grow longer, stronger and improve your stamina as you explore this 60-minute journey using yoga and Pilates fundamentals along with dynamic whole body movements. Uplifting music, group dynamics and supportive instructors will enable you to Center Your Energy. Discover Group Centergy!" "Let s get Hard Core! Train like an athlete in 30 action-packed minutes. A strong core, from your shoulders to your hips, will improve your athletic performance, help prevent back pain, and give you ripped abs! Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel, and a platform all to challenge you like never before. Reach Your Peak with Group Core!" "This gripping hour burns a ton of calories and builds total body strength! Tap into the hottest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness. From the boxing ring to the fighting cage, Group Kick combines cutting-edge moves with thrilling music. This electric experience is addictive! Bring It On with Group Kick!" "Group Power is Your Hour of Power! Blast all your muscles with this high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Group Power combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best! Power Up!" "Get your Ride On with Group Ride! This huge calorie burner builds great-looking legs! Group Ride is a 60-minute cycling experience brought indoors. Roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! Feel the thrill of energetic music and group dynamics as you get the all the benefits of authentic interval training. Ride On!" **Sign up sheet available at the front desk 30 min prior to class. A get-up-and-go freestyle indoor cycle class. An awesome calorie burner! **Sign up sheet available at the front desk 30 min prior to class. Cardio Pump Interval Training Boot Camp Abs and Glutes A fusion of yoga, ballet barre, and Pilates that works the entire body. Strengthen, lengthen, and stretch your body from top to bottom while working from the core. Light weight strength training and fluid movements will help sculpt and create a long and lean physique. This high intensity interval workout will challenge your aerobic and anaerobic thresholds each time through a combination of cardivascular and strength training segments. The change of intervals throughout makes for a fun and motivating workout while also maximizing calorie-burn, muscular strength, and endurance. Total body conditioning workout that combines high intensity cardiovascular and strength training with brief rest intervals in between. A high intensity interval class that mixes calisthenics and body weight exercises with cardio and strength training.this class is designed to motivate and challenge you and your body differently each time. The entire core of our body is our physical foundation for everything we do in life. This class will focus on the upper and lower abs, obliques, back muscles,hips and glutes to promote overall health, injury prevention, as well as a "six-pack." A fusion of Latin and International music dance themes that create a dynamic, exciting, effective fitness system! Combines high energy and motivating music with unique moves and combinations that allow participants to dance away their worries!

MIND BODY SCHEDULE - WHITAKER WELLNESS CENTER - JANUARY 2016 TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 8:30am Yoga Flow Wendy Rm 1 Yoga Monica Rm 1 9:00am 9:30am Mat Pilates Liz Rm 1 Better Back Wendy Rm 1 (½ hr) Better Back Wendy Rm 1 (½ hr) Mat Pilates Wendy Rm 1 Prenatal Yoga Cheryl Rm 1 9:30am 10:30am Stretch Because Liz Rm 4 (½ hr) Stretch Because Wendy Rm 4 (½ hr) Yoga Flow 10:30am Chair Yoga Wendy Rm 1 10:30am Liz Rm 1 (Must Sign Up) Chair Yoga Wendy Rm 1 12:30pm Gentle Yoga Wendy Rm 3 Balance Class Ryan Rm 1 (½ hr) P.E.P. (For Seniors) Wendy Rm 1 Tai Chi Liz Rm 1 Gentle Yoga Wendy Rm 3 Balance Class Ryan Rm 1 (½ hr) P.E.P. (For Seniors) Wendy Rm 1 Yoga Cheryl Rm 3 Yoga Flow Sandy Rm 3 Balance Class Ryan Rm 1 (½ hr) (Must Sign Up) Yoga Sandy Rm 3 3:30pm 5:30pm 5:30pm 5:45pm 6:30pm Susan Rm 1 (Must Sign Up) Prenatal Yoga Cheryl Rm 4 Yoga Flow Monica Rm 1 Susan Rm 1 Melanie Rm 3 Gentle Restorative Yoga Elizabeth Rm 1 All classes run 55 mins. unless otherwise noted, For more information contact Melissa Sharp at 239-624-2775 or Melissa.Sharp@nchmd.org Visit us at: www.nchmd.org/wellness

Yoga and Yoga Flow Gentle Yoga Prenatal Yoga Mat Pilates Better Back Stretch Because PEP Tai Chi Class Descriptions "Redefine Your Self with Group Centergy. Grow longer, stronger and improve your stamina as you explore this 60-minute journey using yoga and Pilates fundamentals along with dynamic whole body movements. Uplifting music, group dynamics and supportive instructors will enable you to Center Your Energy. Discover Group Centergy!" This class is for beginners all the way to advanced. Yoga for Everyone! This class is appropriate for anyone seeking the benefits of a very relaxing, gentle, and restorative practice. Deep restorative work improves range of motion, and joint mobility, reduces pain and the effects of stress. Prepare your mind and body for labor and delivery with a more active and rythmic version of yoga for overall fitness during pregnancy. This class focuses on stretching and strengthening muscles, relieving stress, as well as proper breathing and relaxation. *Physician's referral is required. Build core strength and flexibility through subtle and precise movements This preventative program emphasizes developing and maintaining a healthy back through the performance of progressive exercises. *Physican's referral may be required. Stretch because you need it! This class is designed to help increase your body's range of motion as well as to gain flexibility. Great for pre and post workouts. Progressive Exercise Program for Seniors using bands, balls, light free weights, and more. This class is also great for individuals with limitations resulting from stroke, MS, and Parkinson's. Finding its roots in martial arts, this class guides you through a series of exercises that improves circulation, flexibility and balance. The slow, controlled movements also help to improve muscular strength while relaxing the mind. It is 45 minutes of nurturing calmness. A fusion of yoga, ballet barre, and Pilates that works the entire body. Strengthen, lengthen, and stretch your body from top to bottom while working from the core. Light weight strength training and fluid movements will help sculpt and create a long and lean physique.