2 FACILITIES | 1 MEMBERSHIPYOUR BEST CHOICE

PROG

RAMS

Winte

rYO

UTH &

ADUL

T 2017

-18PR

OGRA

MSWi

nter

YOUT

H & AD

ULT 2

017-18

Tennis

Ra

cque

tball

Fit

ness

Da

nce

Bask

etball

Vo

lleyb

all

Nutri

tion

Aqua

tics

Spo

rts Tr

aining

Fit

Mom

s

PRSRT STDUS POSTAGE

PAIDGRAND FORKS, ND

PERMIT #461

2 FA

CILITI

ES | 1

MEMB

ERSH

IPYO

UR BE

ST CH

OICEWinter

2017- 18 ADULT PROGRAMSWinter2017- 18 ADULT PROGRAMS Adult FITNESS

4401 S. 11th StreetGrand Forks, ND 58201

personalized fitness

adult fitnessAdult TENNIS

Personal FITNESS

Adult VOLLEYBALL

*MUST BE A MEMBER OF CHOICE HEALTH & FITNESS/YMCA

Adult RACQUETBALL

Adult NUTRITION

*OPEN TO NON-MEMBERS

*OPEN TO NON-MEMBERS

*OPEN TO NON-MEMBERS

*OPEN TO NON-MEMBERS

TRX SUSPENSION TRAININGFIT MOMS

*OPEN TO NON-MEMBERS

GROUP TRAINING

*OPEN TO NON-MEMBERS

REGISTRATION FORMS AVAILABLE - ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS (4401 S. 11TH ST. GF, ND)

ADULT INTRO SERIES (1ST LESSON IS FREE!)Day: Sunday, Monday, or Tuesday | Cost: $50Location: Choice Tennis CourtsGive tennis a try! Join one of our pros for an adult intro tennis lesson series. Series consists of 1 free intro group lesson followed by (5) one-hour group lessons. Come learn the basic strokes needed to play this lifetime sport.

WINTER SESSION 1Sunday 2:30 pm - 3:30 pm (Jan 7, 14, 21, 28, Feb. 4, 11)Monday 7:30 pm - 8:30 pm (Jan. 8, 15, 22, 29, Feb. 5, 12)Tuesday 10:30 am - 11:30 am (Jan. 9, 16, 23, 30, Feb. 6, 13)

TENNIS LEAGUES (MUST BE 18+)Singles League Cost: (+ tax)$15 (mem) / $23.75 (non-mem) Doubles League Cost: (+ tax)$9 (mem) / $14.40 (non-mem)

Location: Choice Tennis CourtsHit the tennis courts this winter in some friendly competition. Leagues available for all skill levels, from beginners to experts. Monday 7:30 pm - 9:00 pm 3.5 - 4.0 Singles Tuesday 7:30 pm - 9:00 pm 4.5+ SinglesWednesday 7:30 pm - 9:00 pm 3.5 - 4.5 DoublesThursday 10:30 am - 12:00 pm 2.5 - 3.5 Singles & DoublesThursday 7:30 pm - 9:00 pm 2.5 Singles

ADULT TENNIS DRILLSLocation: Choice Tennis Courts (No Pre-registration Required)Cost: Noon Drill: $10 (mem) / $15 (non-mem) Other Drills: $13 (mem) / $20 (non-mem) Our most popular tennis activity. A pro leads a group of players through a variety of on-court drills. Participants are grouped with players who have similar abilities. Sunday 1:00 pm - 2:30 pmMonday 9:00 am - 10:30 am | 6:00 pm - 7:30 pmTuesday 9:00 am - 10:30 am | 12:00 pm - 1:00 pm | 6:00 pm - 7:30 pmWednesday 9:00 am - 10:30 am | 6:00 pm - 7:30 pmThursday 9:00 am - 10:30 am | 12:00 pm - 1:00 pm | 6:00 pm - 7:30 pmFriday 10:30 am - 12:00 pm Saturday 9:00 am - 10:30 am

PRIVATE LESSONSContact one of our tennis pros for more info andto schedule a time. Call 701.746.2790 today!

15JAN.

22MARCH

8JAN.

Reg. Deadline

INDOOR VOLLEYBALL LEAGUESNo League: Feb. 4Location: Choice Health & Fitness Gym

Thursday Game Times: 6:30 pm, 7:30 pm, & 8:30 pm Sunday Game Times: 3:30 pm, 4:30 pm, 5:30 pm, 6:30 pm & 7:30 pm(Games time will vary each week)League Cost: 4-person: $150/team+tax | 6-person: $175/team+taxHave fun this season with Indoor Volleyball Leagues! Schedules are available approximately a week before the first day of competition.

WEEKLY LEAGUE SCHEDULEThursday Sunday Coed 4’s Coed 6’s (A) Women’s 6’s Coed 6’s (B) Coed 6’s (C)

7JAN.

18MARCH

27DEC.

Reg. DeadlineLate Fee: $25

CHOICE RACQUETBALL LEAGUESNo League: Feb. 4Location: Choice Racquetball Courts

Keep your racquetball game up to speed with our leagues. Playing in league ensures a consistent court time each week & is a great way to find new playing partners at your skill level. Cost: League fee of $16.01 for each league in which you participate. ($15 plus tax) *Members have priority. Non-members please contact us. (Ph: 701-746-2790) for pricing & availability.

Weekly League ScheduleSunday Monday Tuesday 5:00 pm | C 6:00 pm | A/B 5:30 pm | Open6:00 pm | B 7:00 pm | A/B 6:30 pm | Open Dbls7:00 pm | A 8:00 pm | C/D 7:30 pm | Open

Wednesday Thursday Friday 6:00 pm | C/D 5:30 pm | B/C Dbls. 5:00 pm | B7:00 pm | A/B 6:30 pm | B/C 6:00 pm | C8:00 pm | Wom. (A) 7:30 pm | Wom. (B) 7:00 pm | D

8JAN.

1MARCH

27DEC.

Reg. DeadlineLate Fee: $10

personal training Maximize your time at the gym with personalized training. We have over 20 trainers ready to help you meet your fitness goals!

Contact: Chris Langei, clangei@choicehf.com | 701.746.2790 Zeb Miller, zmiller@choicehf.com | 701.746.2790

fueling for performance (16+ years)Designed to teach athletes the basics of fueling their body to get the most out of their training and competitions.Location: Community RoomFor more info and to set up a session, contact: Jorid Dagfinrud, jdagfinrud@choicehf.com | 701.746.2790

27NOV.

22DEC.

22NOV.

Reg. DeadlineLate Fee: $10

8JAN.

2FEB.

3JAN.

Reg. DeadlineLate Fee: $10

SESSION 2

5FEB.

2MARCH

31JAN.

Reg. DeadlineLate Fee: $10

SESSION 1 SESSION 3WINTER SESSION DATES

ULTIMATE CARDIO30-min high intensity cardio workout led by trainer Chris Langei including: 5-min warm-up, 20-min interval training, and 5-min stretching exercises.M & F | 5:30 - 6:00 am | $72 (session) / $14 (walk-in) | Yoga Room

INTENSE - 30 (New!)Non-stop, full-body, high intensity training class that is centered around getting a quality workout in only 30 minutes.M & TH | 12:30 - 1:00 pm | $72 (session) / $14 (walk-in) | PT StudioWED | 5:30 - 6:00 am | $36 (session) / $14 (walk-in) | PT StudioT & F | 7:00 - 7:30 pm | $72 (session) / $14 (walk-in) | PT Studio

CHOICE BARRE TO BOOT CAMPTrainer Veronica Lien leads a combo workout that blends lengthening and toning movements of ballet with the full-body strength and conditioning of a boot camp. W & F | 6:05 - 6:40 am | $72 (session) / $14 (walk-in) | Yoga Room

POWER CORE PILATES Workout led by trainer Veronica Lien that combines the fundamental exercises of Pilates with strength and interval training. M & W | 9:15 - 10:00 am | $96 (session) / $18 (walk-in) | PilatesT & TH | 5:15 - 6:00 pm | $96 (session) / $18 (walk-in) | Pilates

8JAN.

16FEB.

3JAN.

Reg. DeadlineLate Fee: $10

19FEB.

30MARCH

14FEB.

Reg. DeadlineLate Fee: $10

SESSION 2SESSION 1

TRX GROUP TRAININGGreat class for TRX beginners! Learn how to perform functional movement with TRX Suspension Trainer from master trainer, Zeb Miller.M & W | 6:00 - 7:00 am | $120 (4-wk session) / $20 (walk-in) | ICONT & TH | 6:30 - 7:30 pm | $120 (4-wk session) / $20 (walk-in) | ICON

TRX INFERNO BOOT CAMPFull-body workout led by Master Trainer, Zeb Miller that blends strength & explosive movements through the TRX suspension trainer. T & TH | 5:30 - 6:30 am | $225 (6-wk session) / $20 (walk-in) | ICONFRI | 9:00 - 10:00 am | $113 (6-wk session) / $20 (walk-in) | ICON

TRX PERFORMANCE RIP TRAININGFull-body workout that blends a unique mix of rotation, core stability, power, strength, mobility, balance and coordination. Led by master trainer Zeb Miller. WED | 6:00 - 6:45 pm | $50 (4-wk session) | ICON

TRX RIP TEE’S GOLF (New!)Improving movement and athleticism by teaching golfers to develop speed, power, and coordination to safely enhance performance on the course. Led by Master Trainer Zeb Miller.T & TH | 5:45 - 6:30 pm | $96 (4-wk session) | ICON

WINTER 4-WEEK SESSION DATES27NOV.

22DEC.

22NOV.

Reg. DeadlineLate Fee: $10

8JAN.

2FEB.

3JAN.

Reg. DeadlineLate Fee: $10

SESSION 2

5FEB.

2MARCH

31JAN.

Reg. DeadlineLate Fee: $10

SESSION 1 SESSION 3

WINTER 6-WEEK SESSION DATES

GROUP STRENGTHTrainers Tammy Koppang and Jared Connell will use a variety of strength training methods and equipment to help participants improve strength, tone muscles, and learn training techniques.M & W | 5:30 - 6:00 pm | $72 (session) / $14 (walk-in) | PT StudioT & TH | 6:30 - 7:00 am | $72 (session) / $14 (walk-in) | PT StudioT & TH | 9:30 - 10:00 am | $72 (session) / $14 (walk-in) | PT Studio

ULTIMATE STRENGTH & CARDIO30-min high intensity cardio workout by trainer Chris Langei or Jared Connell including: 5 min. warm-up, 20-min strength and cardio interval training, and 5-min abdominal and strength exercises.T & TH | 8:05 - 8:35 am | $72 (session) / $14 (walk-in) | PT Studio

TRX CROSS TRAINING (New!)A full body suspension strengthening class using a wide variety of methods and equipment to improve technique, mobility, strength, and endurance.T & TH | 9:30 - 10:15 am | $96 (session) / $18 (walk-in) | Fitness Floor

MED BALL EXPLOSION (New!)Training sessions using med balls focus on the foundations of strength and explosive movements to build energy for improved quality of life. M & W | 6:45 - 7:30 pm | $96 (session) / $18 (walk-in) | ICONT & TH | 8:30 - 9:15 am | $96 (session) / $18 (walk-in) | ICON

CIRCUIT EXPRESS (New!)Circuit Express is a moderate to high intensity class, grouping multiple exercises to create a full-body workout. M & W | 5:00 - 5:30 am | $72 (session) / $14 (walk-in) | ICONT & TH | 9:00 - 9:30 am | $72 (session) / $14 (walk-in) | PT StudioM & W | 6:00 - 6:30 pm | $72 (session) / $14 (walk-in) | Fitness Floor

MIND-BODY FUSION Trainer Kristin Cariveau will lead a restorative workout with elements of Yoga & Pilates intended to create body awareness & enhance well-being.WED | 6:30 - 7:15 pm | $48 (session) / $15 (walk-in) | PT Studio

FIT MOMS PROGRAMS FOR MEMBERS & N0N-MEMBERSGREAT EXPECTATIONSPrenatal exercise program designed to empower women to overcome exercise barriers during pregnancy. 6-week program focuses on cardiovascular, strength, and flexibility training. How to Register: Sign-up for a 6-week session anytime. To schedule a FREE Prenatal Exercise Consultation with a personal trainer specialized in women’s health, contact: personaltraining@choicehf.com | 701.746.2790

FIT MOMS PROGRAMS FOR MEMBERS OFCHOICE HEALTH & FITNESS OR THE YMCA

MOMMY & MEM & W | 4:00 - 4:45 pm | $96 (session) / $18 (walk-in) | ChoiceTake time for yourself to reach your fitness goals. Workouts are high-energy cardio and strength sessions followed by relaxation.

Prenatal yogaTUES | 6:30 - 7:15 pm | $48 (session) / $15 (walk-in) | ChoiceA restorative workout intended to create strength, confidence, relaxation, and comfort in expecting mothers.

8JAN.

2FEB.

3JAN.

Reg. DeadlineLate Fee: $10

5FEB.

2MARCH

31JAN.

Reg. DeadlineLate Fee: $10

SESSION 2SESSION 1

PROG

RAMS

Winte

rYO

UTH &

ADUL

T 2017

-18PR

OGRA

MSWi

nter

YOUT

H & AD

ULT 2

017-18

Tennis

Ra

cque

tball

Fit

ness

Da

nce

Bask

etball

Vo

lleyb

all

Nutri

tion

Aqua

tics

Spo

rts Tr

aining

Fit

Mom

s

PRSRT STDUS POSTAGE

PAIDGRAND FORKS, ND

PERMIT #461

2 FA

CILITI

ES | 1

MEMB

ERSH

IPYO

UR BE

ST CH

OICEWinter

2017- 18 ADULT PROGRAMSWinter2017- 18 ADULT PROGRAMS Adult FITNESS

4401 S. 11th StreetGrand Forks, ND 58201

personalized fitness

adult fitnessAdult TENNIS

Personal FITNESS

Adult VOLLEYBALL

*MUST BE A MEMBER OF CHOICE HEALTH & FITNESS/YMCA

Adult RACQUETBALL

Adult NUTRITION

*OPEN TO NON-MEMBERS

*OPEN TO NON-MEMBERS

*OPEN TO NON-MEMBERS

*OPEN TO NON-MEMBERS

TRX SUSPENSION TRAININGFIT MOMS

*OPEN TO NON-MEMBERS

GROUP TRAINING

*OPEN TO NON-MEMBERS

REGISTRATION FORMS AVAILABLE - ONLINE: CHOICEHF.COM | IN-PERSON: CHOICE HEALTH & FITNESS (4401 S. 11TH ST. GF, ND)

ADULT INTRO SERIES (1ST LESSON IS FREE!)Day: Sunday, Monday, or Tuesday | Cost: $50Location: Choice Tennis CourtsGive tennis a try! Join one of our pros for an adult intro tennis lesson series. Series consists of 1 free intro group lesson followed by (5) one-hour group lessons. Come learn the basic strokes needed to play this lifetime sport.

WINTER SESSION 1Sunday 2:30 pm - 3:30 pm (Jan 7, 14, 21, 28, Feb. 4, 11)Monday 7:30 pm - 8:30 pm (Jan. 8, 15, 22, 29, Feb. 5, 12)Tuesday 10:30 am - 11:30 am (Jan. 9, 16, 23, 30, Feb. 6, 13)

TENNIS LEAGUES (MUST BE 18+)Singles League Cost: (+ tax)$15 (mem) / $23.75 (non-mem) Doubles League Cost: (+ tax)$9 (mem) / $14.40 (non-mem)

Location: Choice Tennis CourtsHit the tennis courts this winter in some friendly competition. Leagues available for all skill levels, from beginners to experts. Monday 7:30 pm - 9:00 pm 3.5 - 4.0 Singles Tuesday 7:30 pm - 9:00 pm 4.5+ SinglesWednesday 7:30 pm - 9:00 pm 3.5 - 4.5 DoublesThursday 10:30 am - 12:00 pm 2.5 - 3.5 Singles & DoublesThursday 7:30 pm - 9:00 pm 2.5 Singles

ADULT TENNIS DRILLSLocation: Choice Tennis Courts (No Pre-registration Required)Cost: Noon Drill: $10 (mem) / $15 (non-mem) Other Drills: $13 (mem) / $20 (non-mem) Our most popular tennis activity. A pro leads a group of players through a variety of on-court drills. Participants are grouped with players who have similar abilities. Sunday 1:00 pm - 2:30 pmMonday 9:00 am - 10:30 am | 6:00 pm - 7:30 pmTuesday 9:00 am - 10:30 am | 12:00 pm - 1:00 pm | 6:00 pm - 7:30 pmWednesday 9:00 am - 10:30 am | 6:00 pm - 7:30 pmThursday 9:00 am - 10:30 am | 12:00 pm - 1:00 pm | 6:00 pm - 7:30 pmFriday 10:30 am - 12:00 pm Saturday 9:00 am - 10:30 am

PRIVATE LESSONSContact one of our tennis pros for more info andto schedule a time. Call 701.746.2790 today!

15JAN.

22MARCH

8JAN.

Reg. Deadline

INDOOR VOLLEYBALL LEAGUESNo League: Feb. 4Location: Choice Health & Fitness Gym

Thursday Game Times: 6:30 pm, 7:30 pm, & 8:30 pm Sunday Game Times: 3:30 pm, 4:30 pm, 5:30 pm, 6:30 pm & 7:30 pm(Games time will vary each week)League Cost: 4-person: $150/team+tax | 6-person: $175/team+taxHave fun this season with Indoor Volleyball Leagues! Schedules are available approximately a week before the first day of competition.

WEEKLY LEAGUE SCHEDULEThursday Sunday Coed 4’s Coed 6’s (A) Women’s 6’s Coed 6’s (B) Coed 6’s (C)

7JAN.

18MARCH

27DEC.

Reg. DeadlineLate Fee: $25

CHOICE RACQUETBALL LEAGUESNo League: Feb. 4Location: Choice Racquetball Courts

Keep your racquetball game up to speed with our leagues. Playing in league ensures a consistent court time each week & is a great way to find new playing partners at your skill level. Cost: League fee of $16.01 for each league in which you participate. ($15 plus tax) *Members have priority. Non-members please contact us. (Ph: 701-746-2790) for pricing & availability.

Weekly League ScheduleSunday Monday Tuesday 5:00 pm | C 6:00 pm | A/B 5:30 pm | Open6:00 pm | B 7:00 pm | A/B 6:30 pm | Open Dbls7:00 pm | A 8:00 pm | C/D 7:30 pm | Open

Wednesday Thursday Friday 6:00 pm | C/D 5:30 pm | B/C Dbls. 5:00 pm | B7:00 pm | A/B 6:30 pm | B/C 6:00 pm | C8:00 pm | Wom. (A) 7:30 pm | Wom. (B) 7:00 pm | D

8JAN.

1MARCH

27DEC.

Reg. DeadlineLate Fee: $10

personal training Maximize your time at the gym with personalized training. We have over 20 trainers ready to help you meet your fitness goals!

Contact: Chris Langei, clangei@choicehf.com | 701.746.2790 Zeb Miller, zmiller@choicehf.com | 701.746.2790

fueling for performance (16+ years)Designed to teach athletes the basics of fueling their body to get the most out of their training and competitions.Location: Community RoomFor more info and to set up a session, contact: Jorid Dagfinrud, jdagfinrud@choicehf.com | 701.746.2790

27NOV.

22DEC.

22NOV.

Reg. DeadlineLate Fee: $10

8JAN.

2FEB.

3JAN.

Reg. DeadlineLate Fee: $10

SESSION 2

5FEB.

2MARCH

31JAN.

Reg. DeadlineLate Fee: $10

SESSION 1 SESSION 3WINTER SESSION DATES

ULTIMATE CARDIO30-min high intensity cardio workout led by trainer Chris Langei including: 5-min warm-up, 20-min interval training, and 5-min stretching exercises.M & F | 5:30 - 6:00 am | $72 (session) / $14 (walk-in) | Yoga Room

INTENSE - 30 (New!)Non-stop, full-body, high intensity training class that is centered around getting a quality workout in only 30 minutes.M & TH | 12:30 - 1:00 pm | $72 (session) / $14 (walk-in) | PT StudioWED | 5:30 - 6:00 am | $36 (session) / $14 (walk-in) | PT StudioT & F | 7:00 - 7:30 pm | $72 (session) / $14 (walk-in) | PT Studio

CHOICE BARRE TO BOOT CAMPTrainer Veronica Lien leads a combo workout that blends lengthening and toning movements of ballet with the full-body strength and conditioning of a boot camp. W & F | 6:05 - 6:40 am | $72 (session) / $14 (walk-in) | Yoga Room

POWER CORE PILATES Workout led by trainer Veronica Lien that combines the fundamental exercises of Pilates with strength and interval training. M & W | 9:15 - 10:00 am | $96 (session) / $18 (walk-in) | PilatesT & TH | 5:15 - 6:00 pm | $96 (session) / $18 (walk-in) | Pilates

8JAN.

16FEB.

3JAN.

Reg. DeadlineLate Fee: $10

19FEB.

30MARCH

14FEB.

Reg. DeadlineLate Fee: $10

SESSION 2SESSION 1

TRX GROUP TRAININGGreat class for TRX beginners! Learn how to perform functional movement with TRX Suspension Trainer from master trainer, Zeb Miller.M & W | 6:00 - 7:00 am | $120 (4-wk session) / $20 (walk-in) | ICONT & TH | 6:30 - 7:30 pm | $120 (4-wk session) / $20 (walk-in) | ICON

TRX INFERNO BOOT CAMPFull-body workout led by Master Trainer, Zeb Miller that blends strength & explosive movements through the TRX suspension trainer. T & TH | 5:30 - 6:30 am | $225 (6-wk session) / $20 (walk-in) | ICONFRI | 9:00 - 10:00 am | $113 (6-wk session) / $20 (walk-in) | ICON

TRX PERFORMANCE RIP TRAININGFull-body workout that blends a unique mix of rotation, core stability, power, strength, mobility, balance and coordination. Led by master trainer Zeb Miller. WED | 6:00 - 6:45 pm | $50 (4-wk session) | ICON

TRX RIP TEE’S GOLF (New!)Improving movement and athleticism by teaching golfers to develop speed, power, and coordination to safely enhance performance on the course. Led by Master Trainer Zeb Miller.T & TH | 5:45 - 6:30 pm | $96 (4-wk session) | ICON

WINTER 4-WEEK SESSION DATES27NOV.

22DEC.

22NOV.

Reg. DeadlineLate Fee: $10

8JAN.

2FEB.

3JAN.

Reg. DeadlineLate Fee: $10

SESSION 2

5FEB.

2MARCH

31JAN.

Reg. DeadlineLate Fee: $10

SESSION 1 SESSION 3

WINTER 6-WEEK SESSION DATES

GROUP STRENGTHTrainers Tammy Koppang and Jared Connell will use a variety of strength training methods and equipment to help participants improve strength, tone muscles, and learn training techniques.M & W | 5:30 - 6:00 pm | $72 (session) / $14 (walk-in) | PT StudioT & TH | 6:30 - 7:00 am | $72 (session) / $14 (walk-in) | PT StudioT & TH | 9:30 - 10:00 am | $72 (session) / $14 (walk-in) | PT Studio

ULTIMATE STRENGTH & CARDIO30-min high intensity cardio workout by trainer Chris Langei or Jared Connell including: 5 min. warm-up, 20-min strength and cardio interval training, and 5-min abdominal and strength exercises.T & TH | 8:05 - 8:35 am | $72 (session) / $14 (walk-in) | PT Studio

TRX CROSS TRAINING (New!)A full body suspension strengthening class using a wide variety of methods and equipment to improve technique, mobility, strength, and endurance.T & TH | 9:30 - 10:15 am | $96 (session) / $18 (walk-in) | Fitness Floor

MED BALL EXPLOSION (New!)Training sessions using med balls focus on the foundations of strength and explosive movements to build energy for improved quality of life. M & W | 6:45 - 7:30 pm | $96 (session) / $18 (walk-in) | ICONT & TH | 8:30 - 9:15 am | $96 (session) / $18 (walk-in) | ICON

CIRCUIT EXPRESS (New!)Circuit Express is a moderate to high intensity class, grouping multiple exercises to create a full-body workout. M & W | 5:00 - 5:30 am | $72 (session) / $14 (walk-in) | ICONT & TH | 9:00 - 9:30 am | $72 (session) / $14 (walk-in) | PT StudioM & W | 6:00 - 6:30 pm | $72 (session) / $14 (walk-in) | Fitness Floor

MIND-BODY FUSION Trainer Kristin Cariveau will lead a restorative workout with elements of Yoga & Pilates intended to create body awareness & enhance well-being.WED | 6:30 - 7:15 pm | $48 (session) / $15 (walk-in) | PT Studio

FIT MOMS PROGRAMS FOR MEMBERS & N0N-MEMBERSGREAT EXPECTATIONSPrenatal exercise program designed to empower women to overcome exercise barriers during pregnancy. 6-week program focuses on cardiovascular, strength, and flexibility training. How to Register: Sign-up for a 6-week session anytime. To schedule a FREE Prenatal Exercise Consultation with a personal trainer specialized in women’s health, contact: personaltraining@choicehf.com | 701.746.2790

FIT MOMS PROGRAMS FOR MEMBERS OFCHOICE HEALTH & FITNESS OR THE YMCA

MOMMY & MEM & W | 4:00 - 4:45 pm | $96 (session) / $18 (walk-in) | ChoiceTake time for yourself to reach your fitness goals. Workouts are high-energy cardio and strength sessions followed by relaxation.

Prenatal yogaTUES | 6:30 - 7:15 pm | $48 (session) / $15 (walk-in) | ChoiceA restorative workout intended to create strength, confidence, relaxation, and comfort in expecting mothers.

8JAN.

2FEB.

3JAN.

Reg. DeadlineLate Fee: $10

5FEB.

2MARCH

31JAN.

Reg. DeadlineLate Fee: $10

SESSION 2SESSION 1