1. health and fitness

January/February/March 2014
Volume 10 • I ssue 1
Inside:
Ninth Annual
Indoor Triathlon
Swipe It Clean
Member Trivia Night
New! Group
Exercise: RIP
TM
150 S. Mount Auburn Road
Cape Girardeau, MO 63703
573-331-3355 • www.sfmc.net
Upcoming Events
Ninth Annual Indoor Triathlon
Facility Hours
The perfect event for experienced athletes or
beginners wanting to take on a new fitness challenge.
The ninth annual Indoor Triathlon will be held
Saturday, March 8.
Monday-Thursday
5 am-10 pm
Save the Date ... for a Heart to Heart
Friday
5 am-9 pm
Saturday
7 am-6 pm
Sunday
10 am-6 pm
Mark your calendar for the seventh annual Heart
to Heart Luncheon on
Friday, April 4, at the
Drury Lodge in Cape
Girardeau. The event
begins at 11 am with
educational exhibits
and screenings. Lunch and keynote presentation by
Zonya Foco, RD, CHFI, CSF begin at noon. Tickets
include the keynote presentation, cardiovascular
health information, door prizes and a delicious,
heart-healthy meal. Tickets will be available at the
Service Desk. For more information, call Saint Francis
Medical Center Marketing and Referral Services at
573-331-5327.
Holiday Hours
New Year’s Eve (December 31)
Fitness Plus
5 am-4 pm
Kids Plus
8 am-3 pm
New Year’s Day (January 1)
Fitness Plus
Noon-6 pm
Kids Plus
Closed
Easter (April 20)
Fitness Plus
Closed
Kids Plus
Closed
Event Recap
Jingle Bell Run
All holidays are open Dependent Hours
Follow Us on Facebook
and Twitter
Receive the latest news from Fitness Plus and Athletic
Republic™ on our Facebook page (search for Fitness
Plus SFMC) and Twitter (@FitnessPlusSFMC) page.
Become a fan. Follow our event, program and class
updates; view photos and videos; and more!
More than 180 runners and walkers braved the cold
to support the Arthritis Foundation and Jingle Bell
Run. A variety of great Christmas costumes were
enjoyed by all. There were snowmen, ugly Christmas
sweaters and even Buddy the Elf!
Overall 5k winners were Carol Winter with a time of
23:07 and Matthew Pfau with a time of 17:45.
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fitness FOCUS
Hollywood Comes to
Fitness Plus
Member Referral Contest
Who did not know that during September and
October, Fitness Plus was the gym of choice to the
cast and crew of “Gone Girl” while filming in Cape
Girardeau. Ben Affleck, along with his personal
trainer, Walter Norton, loved their workout times
at Fitness Plus. Rosamund Pike and many crew
members also joined us this fall.
Below are comments left by Affleck on a comment
card to Fitness Plus:
“Fitness Plus has been incredible for us! From the
staff, so friendly and helpful, to the gym, great
equipment and space, all have been terrific. We
appreciate all the help, big and small, from the great
people of Cape and Fitness Plus.”
Membership Coordinator Cecilia Yelick and member Julie
Woodruff. Julie referred the most members in October.
What an exciting time!
Member Loretta Prater and Membership Coordinator Mike
McKinnis. Loretta referred a member and won the random
drawing.
FITNESS
Fitness Assessment and Prescription
New Fitness Plus members are eligible for a free
fitness assessment. This assessment
session includes:
Height, weight and body measurements
• Muscular endurance
• Cardiovascular fitness
• Body mass index (BMI)
• Body fat
You can sign up for your assessment at the fitness
desk on the second floor or by calling 573-331-5964.
•
Swipe It Clean!
After using exercise equipment or weights please
swipe it clean! As a courtesy to other members
please use the cleaner and towels provided at
numerous stations on the floor to clean up after using
equipment and weights. As a reminder, small “Swipe
It Clean” signs have been placed around the facility.
Let’s keep Fitness Plus clean and germ free! Thanks
for your cooperation.
Volume 10 Issue 1 • January/February/March 2014
After your assessment, you will receive a printout
of your results, which will be reviewed
with you by one of our fitness
specialists – all of whom
hold four-year
said lap band surgery has
helped her lose weight, but
if not for Fitness Plus and
her workouts she would not
have been as successful in
her weight loss or getting
in shape.
Personal Enrichment by
Life Coach
Ed Leoni
The benefits of exercise
and maintaining a
healthy lifestyle are well
documented. However,
getting to the fitness
center and maintaining
a quality of life can be
challenging. Come learn
how you can take control
of your life from someone who has made teaching
others this skill his life’s work.
“Make This Year Count”
Monday, January 13
5:30 pm – Fitness Plus Conference Rooms
All programs are held in Health and Wellness
Conference Room 1 at 5:30 pm. To reserve your seat,
please call 573-331-3355 or stop by the Service Desk.
“I do small group personal
training and group classes
to get in cardio exercise,” said Ashley. She typically
works out after work with a group of co-workers.
“Dianne Lawrence and Matt Buttry are fantastic. All
of the Fitness Plus staff is so encouraging whether
you know them or not,” she added.
After being a Fitness Plus member for five years,
Ashley says she now has more self-confidence in
setting personal training goals. She hopes to run a 5k
soon. Good luck in your efforts!
Fitness Plus Challenge of
the Month
Do you like to compete? Do you think you’re the best
at a certain exercise? Then don’t just talk the talk, but
walk the walk and participate in the first–ever Fitness
Plus Challenge of the Month!
Rules:
fitness degrees. Your fitness specialist will help
design your personal exercise prescription based on
your assessment results and your personal health
and fitness goals. If you would like a follow-up
session, the fitness specialist will meet with you
to ensure you are using proper technique and are
comfortable with your fitness program. Every new
member receives one workout per week for the first
six weeks of membership. One of these may be traded
for a personal consultation with a registered dietitian.
Current members may receive two assessments and
four free workouts per year.
Member Spotlight
Ashley Carter
Ashley Carter is a success story in her own right after
losing 105 pounds. On October 11, 2012, Ashley had
lap band surgery at Saint Francis Medical Center. She
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• This is a six–month program, but you don’t have
to participate in every challenge.
• There will be one challenge per month.
• Any member can participate, but must have a
Fitness Plus employee witness his/her attempt at
the challenge.
• There is no limit to the number of times a
member can attempt a challenge during
the month.
• There will be only two divisions: Men’s and
Women’s. There will be no weight limits or age
divisions.
• Winners of each challenge will receive a T-shirt
and bragging rights.
Challenges:
January Challenge: Wall Sit – Who can hold a
Wall Sit the longest time without rest. No hands on
the knees!
fitness FOCUS
February Challenge: Fastest 100-yard Swim with
fins and a kickboard – Who can swim 100 yards the
fasted with just fins and a kickboard. No hands!
advance through blue, bronze, silver and gold
memberships. Reach 200 points each month for
three months to achieve the next level.
March Challenge: Pushups – Who can do the most
consecutive push-ups without rest?
Exercise is Medicine
Must have a staff member witness and judge
the attempt.
For more information, please contact:
Billy Van Pelt, BS, AFAA
573-331-5313
bvanpelt@sfmc.net
Athletic Republic™ –
Train Like a Pro
Athletics are competitive, and everyone is looking
for an edge. Fitness Plus has it. As a member of
Athletic Republic – the world’s premier provider of
scientifically based athletic performance training –
Fitness Plus trains athletes to be the best they can be,
based upon their individual bodies, skill levels and
interests.
Our certified Athletic Republic trainers customdesign programs for your body type and your
specific sport’s physical demands to help you reach
your full potential. Through our patented equipment,
plyometrics and strength training, you will increase
your speed, power and agility. Athletic Republic’s
protocols are the safest, most efficient and productive
option available, allowing you to take advantage
of the science behind the sports that professional
athletes and Olympians have known for decades.
Athletic Republic is offered as a six-week program,
up to four days a week for one to two hours a day.
Bring your team for a free training session. Now is
the time to start training for the future. Attend one
of our free Friday open houses. Call 573-331-5345 to
schedule a session or a free demonstration.
Ongoing Fitness Activities
Members Rewards Club
Join this FREE club that recognizes members of all
ages for consistently coming to work out at Fitness
Plus. Earn points by performing strength training,
stretching and cardio workouts. Log your points
in the logbook at the fitness specialists’ desk and
Volume 10 Issue 1 • January/February/March 2014
Fitness Plus offers several programs for the
community that will help add supervised physical
activity and wellness education to your life. All of our
programs offer instruction by professional staff to
safely encourage you to take the first steps to improve
your quality of life.
Vitality for Health is the eight-week program that is
the foundation for Exercise is Medicine. Vitality for
Health offers pre- and post-assessments, structured
resistance and balance training, as well as nutrition
and health-risk education. Clients are entitled to
three visits per week for eight weeks as well as the
use of Fitness Plus on class days. Sessions are held in
the Saint Francis Health and Wellness Center.
Sessions for 2014:
January 27–March 22
April 21–June 14
September 8–November 1
Monday, Wednesday, Thursday • 1 pm or
Tuesday, Thursday • 5:30 pm and Saturday • 8 am
For more information call 573-331-5583 or contact
Dianne Lawrence, BS, AFAA, at 573-331-5302,
dlawrence@sfmc.net.
Small-group Personal Training Programs
Small-group personal training is becoming more
popular. It is affordable and offers personalized
attention to each individual while providing the
enthusiasm of a group environment.
Whether you are looking for fat loss, general
conditioning or elite-level athletics, the added
motivation of others working out in the same room
pushes you to a new level. Train with friends, family
members or co-workers. Start your own group of four
to eight people, or join an established group.
Sessions are 30 minutes or one hour long, and
workouts are tailored specifically to each small
group. You will receive accountability, motivation,
support, experience and expert guidance to help you
reach your fitness goals at an economical rate.
If you have a small group that would like to do
personal training but at a different time,
please contact Dianne Lawrence, BS,
AFAA, at 573-331-5302 or
dlawrence@sfmc.net.
Plus Plan
Dependents
You have made the commitment to improve your
life and become a healthier you. The Plus Plan
incorporates the areas of health that are the most
important to success. It includes:
Dependents (anyone 15 years of age or
younger and receiving parental support)
have extended membership privileges under
family memberships.
Dependents ages 6 to 12 years may use the
track, Multipurpose Room and pool during
Dependent Hours and must be accompanied
by an adult while in the facility.*
Dependents ages 13 to 15 years may use
the track, Multipurpose Room and pools
and attend group exercise classes during
Dependent Hours; they may use the exercise
equipment after successfully completing
the Fitness Plus Teen Fitness Certification
program that is offered weekly. Dependents
ages 13 to 15 must also be accompanied by
an adult while in the facility.*
Dependent Hours
May vary due to the comprehensive nature of
structured youth programs.
Monday–Thursday
5-7:30 am, 9-11 am, 2:30-5:30 pm, 7-10 pm
Nutrition Counseling
will receive one counseling session with
Fitness Plus’ registered dietitian to discuss
issues such as weight loss, sport nutrition and
weight maintenance with the goal of establishing
healthy habits that last a lifetime.
• You
Personal Training
• You will receive three personal training sessions
with a certified personal trainer. The trainer
will design a step-by-step workout guide for
your fitness level, combining progressive
cardiovascular and intensive strength training
exercises designed to revitalize your metabolism
and achieve noticeable results.
Motivation
• Do you need a little voice in your head to remind
you to stick to your program? We will be your
conscience, providing weekly phone calls for
your first three months to ensure continued
motivation and encouragement.
Goal Setting
• Setting goals is a great way to ensure progress.
Often goals are set too high or are based on
weight loss rather than body measurements and
body fat percentage. Let us help you select some
healthy, obtainable goals.
Family Friendly Fridays
2:30-9 pm
For just $120 for individuals and $150 for couples, you
can ensure that you start off on the right foot. To get
started on the Plus Plan:
Saturday
7 am-6 pm
1. Fill out a Personal Training Request form and
drop it off with the assistant manager of Health
and Fitness.
Sunday
10 am-6 pm
* Dependents participating in structured Fitness Plus
programs may not be required to be supervised or
accompanied by an adult. An adult is an individual
18 years of age or older assuming responsibility for
a dependent while at Fitness Plus.
2. Select a trainer, or consult with Dianne Lawrence to
help match you with a trainer.
The registered dietician and personal trainer will
contact you to schedule appointments.
For more information, contact Dianne Lawrence at
573-331-5302 or dlawrence@sfmc.net.
Personal Training
Fitness Plus has certified personal trainers specially
trained to coach you, train you, and keep you
motivated and excited about your workout. Personal
training sessions are a great option if you are:
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fitness FOCUS
•
Training for a race or other sporting event
•
oping to improve strength, agility and speed
H
for your golf game, tennis game or other sport
•
esiring to slim down and tone up for an
D
upcoming vacation, wedding, reunion or other
special event
•
ncomfortable with your ability to guide your
U
own workout
•
Recovering from an injury, illness or surgery
•
ot getting the results you expect from your
N
exercise program
•
ored with your workout and want to take it to
B
the next level
•
Need accountability and a little extra push
•
ooking for a cost-efficient personal
L
training program
Training is offered in 30- or 60-minute sessions for
individuals, couples and groups. To select a trainer
who matches your needs, see the personal training
brochure at the Service Desk, view each trainer’s
profile at www.fitnessplus.sfmc.net or call
573-331-5302.
All students are taught individually. Students
learn from one of our two Kenpo personal trainers,
Roger Arpin, eighth-degree black belt, or Richard
Dunn, second-degree black belt. Lessons are held
Monday through Saturday and are scheduled to fit
students’ schedules. Please call Roger at 573-587-6823
for more information.
Members $60 per month (4 classes)
Member affiliates $80 per month (4 classes)
Nonmembers $120 per month (4 classes)
Additional family members $40 per month (4 classes)
Mixed Martial Arts
Fitness Plus, in conjunction with All Fighter Combat
Sports and Training, is offering Mixed Martial Arts
(MMA) training. MMA is a hybrid form of training
that combines judo, muay thai, jiu jitsu, boxing,
kickboxing, grappling and wrestling. MMA is a great
form of cardio and strength training for any age and
fitness level. Two levels of classes will be offered and
the first class is free to anyone new to the program.
Call to receive a FREE training session.
MMA Classes
Monday, Wednesday • 8-9:30 pm
Friday • 7-8:30 pm
EXTREME Interval Training
Beginner Classes
Wednesday • 7-8 pm
This program is a high-intensity, high-impact workout
with explosive cardio drills, power and resistance
moves, plyometrics, and core and balance work. You
will be working harder and longer and resting less!
No equipment is used, just bodyweight activities.
This class is NOT for beginners or for those with knee,
back, neck or shoulder problems. Classes will meet in
either Studio 2 or the Multipurpose Room. Instructors
are Toni Craft and Dianne Lawrence. Register at
the Service Desk. Please call Toni at 573-331-5303 or
Dianne at 573-331-5302 for more information.
March 3–April 25 (8 weeks)
Monday–Friday • 12:10-12:50 pm
$5/class OR $20/week OR $100 for all 8 weeks
Chinese Kenpo Self-defense Training
Tracy’s Kenpo Karate Self-defense School has joined
with Fitness Plus to offer self-defense training for
adolescents (ages 12 and older) and adults. Kenpo
has long been recognized as one the most effective
empty-hand self-defense systems in the world. This
program focuses on practical self-defense; it is not a
sports martial art.
Volume 10 Issue 1 • January/February/March 2014
Program fees are paid per class or can be purchased
in packages of twelve.
Members $3.75/class or $45/package of twelve
Member affiliates $5.50/class or $65/package of twelve
Nonmembers $6.25/class or $75/package of twelve
For more information, call Jamie Crowell
at 573-331-5963.
Warrior Training
Become the warrior you always wanted to be. A small
group personal training Dynamic Total Body workout
to reveal your inner strength. Exercises will involve
body weight exercises, plyometrics, cardiovascular
endurance and cross climbing on the rock wall.
There is both beginning and advanced-level workouts.
Each session will be 40-55 minutes depending on the
workout for that session. Sessions will be $15 per
session and will begin in January.
For more information please contact Brandon
Radcliffe at 618-697-1119.
Know Your Limits
GROUP
At Fitness Plus, we are committed to providing
members diverse group classes that offer
opportunities for all ages and abilities. With more
than 90 free classes offered each week geared toward
teens, adults and seniors, there is something for
everyone. Members ages 13 to 15 are invited to attend
classes during Dependent Hours. A list of available
classes (dates, times and locations) is also available
at www.sfmc.net. The Group Fitness Schedule is
subject to change depending upon member interest
and participation. For more information about group
fitness, call 573-331-5303. There will be no regular
group exercise classes January 1.
STOP LIGHT
Group exercise attendance
continues to do well!
However, we want to inform
our members about potential
upcoming class changes due
to low participation. There
will be a schedule posted
outside the studios. We will
“yellow light” any classes that
continue to have low attendance.
These classes will be at risk
of being dropped. Don’t let your
favorite class get dropped – bring
your friends and help us keep
attendance up!
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Every precaution has been taken to ensure your
safety; however, we strongly encourage participants to
exercise at their own pace. Self-monitor by checking
your heart rate periodically, and make sure you can
talk comfortably without breathlessness.
Group Fitness Events
Class Demo Day – Saturday, February 1
Take the opportunity on a Saturday morning to try
out a variety of our group exercise classes. These
20-minute samples will give you a taste of what Fitness
Plus Group Exercise has to offer! Come to one or all of
the FREE demos! These demo classes will be held in
Studios 1 and 2.
*Regular classes will be canceled that day.
8 am Water Aerobics, 9 am Aqua Kick, and
l0 am Tae Kwon Do will still be offered this day.
8:00
Flex & Tone
8:20
Step
8:40
Cardio Sculpt
9:00
Yoga
9:20
Piloxing
9:40
RIP
10:00
Bokwa®
10:20
Zumba®
10:40
Walkin’ to the Beat
11:00
Circuit Training
TM
Group Fitness Classes
Following is a listing of group fitness classes.
Group fitness classes will not be held Wednesday,
January 1.
Snow Policy
For your safety and the safety of our instructors,
when Cape Public Schools are closed due to inclement
weather, group exercise classes will be cancelled until
12 pm. Classes after that time are at the discretion of
the instructor. Classes before 8 am or on the weekends
are at the discretion of the instructor. You may call the
Service Desk (573-331-3355) to determine if the class
you are interested in will be offered.
fitness FOCUS
Aqua Kick
Aqua Kick is a different style of group exercise class
designed for swimmers and nonswimmers using kick
sets to get a great workout. Participants use fins and
kickboards as part of the workout. Aqua Kick is an
ongoing class that members can join anytime. Different
levels of workouts are offered for participants of
different abilities and fitness
levels. Classes are held in the lap pool.
Saturday • 9-9:45 am
Tuesday, Thursday (January 14–February 5) • 8:20-9 am
*+Arthritis Aquatics
Gentle movements to help relieve arthritis pain and
stiffness, while increasing joint flexibility and range
of motion. Led by Arthritis Foundation®-certified
instructors in the recreation pool.
Monday, Wednesday, Friday • 10-11 am, 11 am-noon
*+Arthritis Aquatics – Deep Water
Advanced arthritis aquatics class in the recreation pool
provides a greater challenge for participants who are
able to tolerate more than the Arthritis Foundation®
Aquatic Program. A combination of shallow- and deepwater activities, the class improves muscle strength,
endurance and cardiovascular fitness.
Tuesday, Thursday • 10-11 am
*+Arthritis Aquatics – Warm Water
Gentle movements in the warm water therapy
pool help relieve arthritis pain and stiffness while
increasing joint flexibility and range of motion.
Led by Arthritis Foundation®-certified instructors.
Monday, Wednesday, Friday • 7-8 am, 5:30-6:30 pm
Monday-Friday • Noon-1 pm
Body Max
The ultimate fun and challenging workout. Blends
circuit-style strength training with rock ’n’ jam cardio,
leg bands and pumping weights.
Saturday • 9-9:55 am
Bokwa®
Energizing and addicting cardio workout in which
participants draw letters and numbers with their feet.
If you can move and you can spell, you can do Bokwa.
Tuesday • 9-9:55 am (1st and 3rd only)
Thursday • 5:30-6:25 pm
Volume 10 Issue 1 • January/February/March 2014
Group Fitness Class
Coding System
In order to help you decide which class is right
for you, the group exercise classes are colorcoded in Fitness Focus. Please be aware that
many class formats do not allow for late entry.
We follow this guideline with your safety and the
integrity of the class in mind. Please arrive early/
on-time to all classes.
•Classes listed in BLUE are perfect for
beginners, seniors, post-rehab patients, pre/
postnatal moms, and anyone
looking for a more moderate or
lower-intensity workout.
•Classes listed in BLACK are open to all
healthy individuals. A fitness background,
including group exercise classes, may be
helpful. Intensity, choreography, and music
speed may be higher than those listed in blue.
* Arthritis class – Free to members. Call
573-331-5399 to register (required).
+ Indicates an introductory-level or lowerintensity class geared toward seniors;
however, it still provides a great workout.
° Prenatal class – Please inform the instructor
that you are pregnant before the class. We also
strongly encourage you to seek your doctor’s
permission or clearance before beginning any
group exercise class.
Booty Blast
A lower body workout using all angles to shape, lift
and firm your gluteal muscles to help you look divine
from behind!
Tuesday • 6-6:55 pm
Cardio Sculpt
Burn fat and build lean muscle! This workout offers a
combination of cardiovascular exercises and musclesculpting exercises. Equipment used will vary.
Tuesday • 4:30-5:25 pm
Circuit Training
Fit Kids
It’s no secret that poor nutrition and
inactivity are putting today’s youth at risk
of developing life-threatening diseases at
an early age. Our Fit Kids program, modeled
after ACE Operation FitKidsTM, helps children
ages 6 to 12 understand that being active
and eating well are key to maintaining good
health and staying fit for life. Facilitated by
a certified fitness specialist, the program
features pre- and post-assessment for physical
activity, basic nutrition assessment, ageappropriate fitness exercises and activities,
and information about proper nutrition.
Scholarships are available. Fit Kids consists
of eight-week sessions that take place in
the Multipurpose Room on Mondays and
Wednesdays from 5:30-6:30 pm. Register for
this program at the Fitness Plus Service Desk.
Sessions for 2014:
January 20–March 12; March 24–May 17;
September 22–Novemer 12
Children included on a family membership $25
Member affiliates (parents are members) $45
Nonmembers $65
Scholarships are available based on
financial need.
Designed to keep you moving, this class offers
circuits in short intervals of cardio and body
sculpting. Body-weight activities will be included
and will use the step platform, core boards, gliders,
bands, free weights and barbells.
Wednesday • 9-9:55 am
Core Abs
A mix of exercises to strengthen, tone and stretch the
core muscles of the abdomen and back.
Tuesday • 10-10:15 am
Thursday • 5:30-6 pm
Cycling
An awesome workout on a bike with no impact to the
joints. Ideal for all fitness levels, as you adjust your
own resistance. Do not forget your water bottle ... you
will need it!
Tuesday, Thursday • 5:20-6 am, 12:10-12:50 pm
Deep-water Aerobics
A high-intensity water workout in the deep end.
Aqua belts are worn, so swimming experience is
not required.
Monday, Wednesday, Friday • 9-9:55 am
Fit 25
High-intensity cardio, plyometrics, strength training
and core training all in just 25 minutes!
Tuesday • 5:30-5:55 pm
°+Flex and Tone
A staple class at Fitness Plus where flexibility and
strength are enhanced and lifetime friendships
are formed.
Monday–Friday • 8-8:55 am
Hi/Lo Aerobics
A high-intensity aerobic workout on the floor.
Monday • 4:30-5:25 pm
Tuesday • 9-9:55 am (2nd and 4th only)
Friday • 9-9:55 am
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fitness FOCUS
INSANITY®
Step
Shaun T’s program will take you to your max!
This is a high-intensity, high-impact workout with
explosive cardio drills, power and resistance moves,
plyometrics, and core and balance work. You will
be working harder and longer and resting less. Just
bodyweight activities. NOT for beginners or those
with knee, back, neck or shoulder problems.
A high-intensity cardio class using choreography
on and off a step bench. The class can also be
performed on the floor without the step bench for
lower intensity.
Wednesday • 5:30-6:25 pm
Wednesday • 4:30-5:25 pm
Thursday • 9-9:55 am
Tae Kwon Do
Martial arts for kids ages 6 and older. Taught by a
black belt. Fee-for-service class. Sign up at the
Service Desk.
Line Dancing
Bring your dancing shoes for
this fun workout.
A variety of music, steps and
dances. Appropriate
for all ages and fitness levels.
Wednesday • 6:30-7:25 pm
Saturday • 10-10:55 am
Turbo Kick®
Beginners
Monday, Wednesday • 12:30-1:25 pm
Intermediate
Monday, Wednesday • 1:30-2:25 pm
Pilates (On the Mat)
Mix of kickboxing and simple dance moves. The
unique movement patterns, combinations and
techniques work together to give you the ultimate
cardiovascular workout that will melt fat and reshape
your body. Class consists of a sport-specific warm-up,
higher-paced intervals, easy-to-follow combinations,
kickboxing-specific strength/endurance training and
a mind-body cooldown designed to maximize weight
loss. No equipment necessary!
This class uses classic Pilates mat exercises to tone
abdominals and strengthen back muscles. Resistance
training with the flex band or fitness circle may be
also included.
Monday • 5:30-6:25 pm
Wednesday • 8-8:55 am
Saturday • 8-8:55 am
Wednesday • 10-10:55 am
Video Classes
RIPTM
From Power Music Group
Rx, this is a program for
able-bodied men and
women of all ages and all
fitness levels. These prechoreographed strength training routines will shape
and strengthen your body. Routines will change
every eight to twelve weeks to keep your muscles
guessing.
Get RIPPED!
!
NEW
Monday • 5:30-6:25 am, 9-9:55 am, 4:30-5:25 pm,
6:30-7:25 pm
Tuesday • 8-8:55 am
Wednesday • 5:30-6:25 am, 4:30-5:25 pm, 6-6:55 pm
Thursday • 8:15-8:55 am, 4:30-5:25 pm
Friday • 5:30-6:25 am
Saturday • 10-10:55 am
Volume 10 Issue 1 • January/February/March 2014
Have you ever wanted to join a group fitness class,
but it just doesn’t fit your schedule? We will offer
video classes during off-peak hours. Bring your
friends and try out a group exercise video class!
We have scheduled some video classes, but please
take the opportunity to fit them to your schedule
needs. Our class DVD library currently consists of
Cardio Dance, Hi/Lo Aerobics, Rep Reebok, Pilates
(Beginner), Pilates (Mat Class), Turbo Kick, Walkin‘
to the Beat, Yoga and Zumba. You may also bring in
your own DVD workout. Simply contact Toni Craft
at 573-331-5303 to reserve the studio. If you are at the
gym and the studio is not being used, you may also
ask the Service Desk to set the projection screen up
for you. Keep in mind, there will not be an instructor
present, so it is important to self-monitor. We hope
you take advantage of this addition to group exercise!
Kids Plus
Located off the first-floor lobby, Kids Plus gives
kids an inside track on fitness fun and gives you
peace of mind knowing they are in a safe, childfriendly environment while you focus on your
health and wellness. Kids Plus is designed for
children ages 6 weeks to 12 years and is available
to Fitness Plus members and patients in Saint
Francis Medical Center’s Health and Wellness
Center. Specially trained and experienced staff
address the needs of children 6 weeks to 6 years,
supplying proper supervision and playtime. For
kids 7 to 12 years old, our Kids Plus specialists
encourage education and fitness activities,
including supervised use of exercise equipment
designed just for kids.
Youth Activity Center Hours
7-12 years of age
Monday-Friday • 3:30-8 pm
Saturday • 8 am-3 pm
Sunday • Closed
Usage Fees
•
•
$ 1 per hour/child included on a Fitness Plus
family membership
per hour/child not included on a
$2
family membership
•
$5 per hour/child for nonmembers
•
hildren who remain in Kids Plus more than
C
15 minutes past one hour will be charged for
another hour
Punch Card Fees
$20 – For children included on a Fitness Plus
family membership (20 one-hour visits)
$40 – For children of members not included on a
family membership (20 one-hour visits)
Punch cards are good for 20 one-hour visits
and can be maintained by Kids Plus staff.
Punch cards are non-refundable.
Child Care Hours
6 weeks to 6 years of age
Monday-Friday • 8 am-8 pm
Saturday • 8 am-3 pm
Sunday • Closed
12
Special Youth Center Hours
January 1 • Noon-6 pm
(Child Care and Youth Activity Center)
January 20-21 • 8 am-noon, 3:30-8 pm
February 17, 24 • 8 am-noon, 3:30-8 pm
Youth Weight Club
This program gives children ages 7 to 12 the chance
to get a jump start on a healthy lifestyle. After
going through a certification with a trainer,
children have the opportunity to complete a
workout when they visit Kids Plus. Supervised
by a Kids Plus attendant, the program provides a
safe atmosphere for children to become familiar
with the fundamentals of weight training. The
Youth Weight Club includes weight divisions
and weight levels, which means more workout
fun for kids who use the equipment. Children
will be able to earn prizes for reaching various
milestones. Certifications are offered Saturday,
noon-1 pm, and every other Wednesday, 6-7 pm.
Register in Kids Plus.
fitness FOCUS
Virtual Spinning Rides
Zumba®
In our ON THE ROAD series, you’ll “ride” with Coach
Troy Jacobson in different locations as he guides you
through training sessions designed to make you a faster
and stronger rider. In a “virtual reality” format, you’ll
feel as if you’re actually riding on the road on Troy’s
wheel as you see the scenery whisk by. Boredom will
never again be a factor when it comes to indoor bike
training! These videos are available for our members
to use at their convenience. Please reserve Studio 2
through Toni Craft at 573-331-5303 or through the
Service Desk at 573-331-3355.
Latin dance-inspired fitness class. It is a cardio-based
workout with some components of resistance/sculpting
training to tone the entire body from top to bottom and
from the inside out. Dance experience is helpful but not
required.
Monday • 8-8:55 am, 6:30-7:25 pm
Tuesday, Thursday • 4:30-5:25 pm
Saturday • 8-8:55 am
A Q U AT I C S
°+Walkin’ to the Beat
A low-impact cardio class designed to improve heart
and lung condition while minimizing impact to the
joints. You will walk three miles by the time it is over!
Monday, Wednesday • 10:15-11:10 am
Tuesday • 5:30-6:25 pm
Warm Yoga
The studio will be heated for this yoga class. Heat keeps
the muscles more flexible and less susceptible to injury.
January 5, January 19,
February 2, February 16,
March 2, March 16
Sunday • 4-4:55 pm
°Water Aerobics
Work against the resistance of the water for a great
cardio and strengthening class.
Monday, Wednesday • 5:30-6:25 pm
Saturday • 8-8:55 am
Yoga
Offers poses and modifications for every level of yoga
mastery, using all body systems in harmony to address
core strength, flexibility, balance, meditation and
various breathing techniques.
Monday • 5:30-6:25 pm
Tuesday • 9:30-10:25 am
Wednesday • 9-9:55 am
Thursday • 9 :30-10:25 am, 6-6:55 pm
Friday, Saturday • 9-9:55 am
Yoga Stretch
Learn the basics of yoga while you increase body
awareness, strength and flexibility. We recommend
this class as a stepping-stone to our other yoga classes.
Rated a 2 in difficulty on a scale of 1-4.
Monday • 9-9:55 am
Volume 10 Issue 1 • January/February/March 2014
At Fitness Plus, we are committed to providing
members diverse aquatic programs that offer
opportunities for all ages and abilities. Fitness Plus
features four pools: a four-lane lap pool, an exercise/
recreation pool, a warm water therapy pool and
whirlpools. The lap and exercise/recreation pools are
available during all operating hours. The warm water
therapy pool is available limited hours Monday-Friday
and during all operating hours Saturday and Sunday. A
lifeguard is on duty at all times. The Aquatics Program
schedule is subject to change depending on member
interest and participation. Members will be notified in
advance of cancelled or added programs. Register at the
Fitness Pluzs Service Desk for all programs. For more
information about aquatics programs, call 573-331-5311
or 573-331-5962.
Lap Pool Use
To allow all members optimal use, we ask members to
remember some simple rules to help keep the lap pool a
safe, enjoyable environment:
•
I f others are waiting to swim, please share lanes
when appropriate.
•
The lap pool is intended for lap swimming.
If your fitness routine involves non-lap
swimming activities, please consider using one
of the other pools.
•
sk one of our aquatics staff members any
A
questions you have concerning lap pool usage or
for assistance finding a lane.
JANUARY
Fitness, Recreation and Aquatics Activities
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
New Year’s Day
Holiday Hours:
Noon-6 pm Fitness Plus
Closed Kids Plus
1
THURSDAY
2
9-9:45 am
Leaps and Bounds
6:30-7:30 pm
The Healthy Weigh Orientation
FRIDAY
SATURDAY
3
4
10
11
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
Free Guest Day
Ironman Exercise
Incentive Program begins
12
19
26
6
Youth Swim Club, Session
I begins
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
13
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
5:30 pm
Life Coach Ed Leoni
8-9:30 pm
Mixed Martial Arts
20
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
27
Bridge Club begins
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
5:30-6:30 pm
TLC
5:30-6:30 pm
Member Orientation
5:30-7 pm
Bridge Club
8-9:30 pm
Mixed Martial Arts
3:45-5:30 pm
After-school Recreation
7
14
Adult Swimming Lessons,
Session I begins
Fitness Swimming,
Session I begins
3:45-5:30 pm
After-school Recreation
21
3:45-5:30 pm
After-school Recreation
28
3:45-5:30 pm
After-school Recreation
8
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
15
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
22
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
29
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
9
9-9:45 am
Leaps and Bounds
Noon-12:40 pm
Healthy Bites Luncheon
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
16
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
23
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
30
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
17
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
24
2:30-9 pm
Family Friendly Fridays
6-10 pm
Member Trivia Night
7-8:30 pm
Mixed Martial Arts
18
9 am-1 pm
Youth Dodgeball Tournament
25
31
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
✁
5
FEBRUARY
Fitness, Recreation and Aquatics Activities
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
2
9
16
23
3
Fitness Skippers Jump
Rope Club begins
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
10
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
17
Free Guest Day
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
24
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
5:30-6:30 pm
Member Orientation
5:30-6:30 pm
TLC
8-9:30 pm
Mixed Martial Arts
3:45-5:30 pm
After-school Recreation
4
11
Adult Swimming Lessons,
Session II begins
Fitness Swimming,
Session II begins
3:45-5:30 pm
After-school Recreation
18
Adult Co-ed Dodgeball
League begins
3:45-5:30 pm
After-school Recreation
25
3:45-5:30 pm
After-school Recreation
5
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
12
7-10 am
Heart & Health Screenings
8 am
TLC
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
19
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
26
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
6
9-9:45 am
Leaps and Bounds
Noon-12:40 pm
Healthy Bites Luncheon
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
13
9-9:45 am
Leaps and Bounds
Noon
DASH Diet
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
20
9-9:45 am
Leaps and Bounds
Noon
SideStepping Diabetes
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
27
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh Orientation
8-11:20 am
Class Demo Day
1
7
8
14
15
21
22
Member Day Trip
(Departs at 9:45 am)
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
11:30 am
Weight Wise
2:30-9 pm
Family Friendly Fridays
5:30-8:30 pm
Parents Night Out
7-8:30 pm
Mixed Martial Arts
28
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
✁
MARCH
Fitness, Recreation and Aquatics Activities
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
8-9 am
Nutrition Fun
10 am
DASH Diet
2
9
16
8 am-4 pm
American Red Cross:
Lifeguard Training
23
30
3
EXTREME Interval
Training begins
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
11:30am-1 pm
Nutrition Treasure Hunt
8-9:30 pm
Mixed Martial Arts
10
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
17
Youth Swim Club, Session
II begins
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
24
Youth Dance Class:
Hip-Hop begins
9-9:45 am
Leaps and Bounds
11:30 am-12:30 pm
The Healthy Weigh Orientation
8-9:30 pm
Mixed Martial Arts
3:45-5:30 pm
After-school Recreation
4
5
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
6
Gymnastics begins
9-9:45 am
Leaps and Bounds
Noon-12:40 pm
Healthy Bites Luncheon
3:45-5:30 pm
After-school Recreation
Noon
TLC
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
7
8
Ninth Annual Indoor
Triathlon
6:30-7:30 pm
The Healthy Weigh Orientation
11
Adult Swimming Lessons,
Session III begins
American Red Cross
Preschool Aquartics Class
Session 1, begins
Children’s Swimming
Lessons Session I begins
Fitness Swimming
Session III begins
3:45-5:30 pm
After-school Recreation
18
Parent and Child Aquatics
begins
3:45-5:30 pm
After-school Recreation
25
3:45-5:30 pm
After-school Recreation
12
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
13
7:30-8:30 am
Batteries Not Included
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
4:30-5:30 pm
Batteries Not Included
14
15
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
9 pm-7 am
Youth Lock-in
6:30-7:30 pm
The Healthy Weigh Orientation
19
7-10 am
Heart & Health Screenings
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
26
7-10 am
Heart & Health Screenings
6:30-7:30 pm
Nutrition 101
7-8 pm
Beginner Mixed Martial Arts
8-9:30 pm
Mixed Martial Arts
20
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
6:30-7:30 pm
The Healthy Weigh
Orientation
27
9-9:45 am
Leaps and Bounds
3:45-5:30 pm
After-school Recreation
21
2:30-9 pm
Family Friendly Fridays
7-8:30 pm
Mixed Martial Arts
28
Noon
SideStepping Diabetes
Noon
Weight Wise
2:30-9 pm
Family Friendly Fridays
5:30-8:30 pm
Member Social–Bingo Night
7-8:30 pm
Mixed Martial Arts
8 am-2 pm
American Red Cross:
Lifeguard Training
8 am-4 pm
American Red Cross:
Lifeguard Training
1-4 pm
Try SCUBA
22
29
31
11:30 am-12:30 pm
The Healthy Weigh Orientation
5:30-6:30 pm
Member Orientation
5:30-6:30 pm
TLC
8-9:30 pm
Mixed Martial Arts
150 S. Mount Auburn Road
Cape Girardeau, MO 63703
www.sfmc.net | 573-331-3355
Facility Hours
Monday-Thursday
5 am-10 pm
Friday
5 am-9 pm
Saturday
7 am-6 pm
Sunday
10 am-6 pm
Dependent Hours
May vary due to the comprehensive
nature of the structured youth programs
All holidays are open Dependent Hours.
Monday-Thursday
5-7:30 am, 9-11 am,
2:30-5:30 pm, 7-10 pm
Family Friendly Fridays
2:30-9 pm
Saturday
7 am-6 pm
Sunday
10 am-6 pm
Kids Plus Child Care Hours
6 weeks to 6 years of age
Monday-Friday
8 am-8 pm
Saturday
8 am-3 pm
Sunday
Closed
Youth Activity
Center Hours
7-12 years of age
Monday-Friday
3:30-8 pm
Saturday
8 am-3 pm
Sunday
Closed
LEGEND
FP – Fitness Plus
KP – Kids Plus
YC – Youth Center
n – Beginner/Low-intensity
n – Open to all Healthy
Individuals
✁
SUNDAY
JANUARY/FEBRUARY/MARCH
GROUP FITNESS
TIME
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Cycling (40 min.)
FRIDAY
SATURDAY
Cycling (40 min.)
Christina1
Eileen1
5:20 am
RIPTM
RIPTM
RIPTM
Arthritis Aquatics –
Warm Water*+
Arthritis Aquatics –
Warm Water*+
Arthritis Aquatics –
Warm Water*+
Dana1
Staci1
Toni1
5:30 am
Rehab Pool
Rehab Pool
Rehab Pool
7 am
RIPTM
Turbo Kick®
RIPTM (8:15-8:55)
Flex and Tone+º
Zumba®
Dianne1 Rachel1 Jamie1 Meredith1 Michelle2 Ellen1
Zumba®
8 am
Flex and Tone+º
Flex and Tone+º
Flex and Tone+º
Aqua Kick
(Jan 14-Feb 5)
8:20-9 am
Lap Pool
Turbo Kick®
Aqua Kick
Water Aerobicsº
(Jan 14-Feb 5)
RIPTM
Bokwa®
Circuit Training
Yoga Stretch
Hi/Lo Aerobics
Step
Brandon
Hi/Lo Aerobics
Body Max
Yoga
Yoga
Yoga
Deep-water Aerobics
Deep-water Aerobics
(2nd and 4th Tuesdays)
Marie2 Toni1 Judy2
Deep-water Aerobics
Toni
Karen2
8:20-9 am
Lap Pool
Rec Pool
Toni1 Toni/Dianne1 Toni1 Nita/Amanda1
Meredith/Tera1 (1st and 3rd Tuesdays)
9 am
Flex and Tone+º
Peggy2 Marie2 Marie2 Peggy2
Betsy
Lap Pool
Robin2 Various Instructors
Lap Pool
Yoga
Betsy
2
Lap Pool Aqua Kick (45 min.)
Joe/Gabie Lap Pool
Yoga
Missy2
Missy2
9:30 am
Arthritis Aquatics*+
10 am
Core Abs (15 min.)
Pilates (On the Mat)
Arthritis Aquatics –
Arthritis Aquatics*+
Rec Pool Toni1 Lisa2 Deep Water*+
Rec Pool
Rec Pool
Arthritis Aquatics – Arthritis Aquatics*+
Rec Pool
Deep Water*+
Rec Pool
Walkin’ to the Beat+º
Walkin’ to the Beat+º
Arthritis Aquatics*+
Arthritis Aquatics*+
Toni1
Toni 1
10:15
am
Rec Pool
11 am
150 S. Mount Auburn Road
Cape Girardeau, MO 63703
www.sfmc.net | 573-331-3355
Rec Pool
Arthritis Aquatics*+
Rec Pool
Tae Kwon Do
(fee for service)
Ryan1
RIPTM
Cindy2
✁
JANUARY/FEBRUARY/MARCH
GROUP FITNESS
SUNDAY
MONDAY
TUESDAY
Arthritis Aquatics –
Warm Water*+
Arthritis Aquatics –
Warm Water*+
Rehab Pool WEDNESDAY
THURSDAY
Arthritis Aquatics –
Warm Water*+
Rehab Pool Arthritis Aquatics –
Warm Water*+
Rehab Pool Cycling (12:10 – 40 min.)
Noon
Irene Rehab Pool Rehab Pool
Lesley1
Beginners Line Dancing
1
Arthritis Aquatics –
Warm Water*+
Cycling (12:10 – 40 min.)
Lesley1
Beginners Line Dancing
FRIDAY
Irene
1
12:30
pm
Intermediate Line
Dancing
Irene Intermediate Line
Dancing
1
Irene 1
Warm Yoga
(January 5, January 19,
February 2, February 16,
March 2, March 16)
Robin2
RIPTM
Zumba®
Step
RIPTM
Cindy1 Ellen/Staci1 Toni/Dianne1 Rachel/Lesley1
4:30 pm
RIPTM
Hi/Lo Aerobics
Cardio Sculpt
Zumba®
Nita/ Toni2 Tera2 Ellen2 Eileen/Toni2
Turbo Kick®
Fit 25 (25 min.)
INSANITY®
Bokwa®
Arthritis Aquatics –
Jamie1 Amanda1 Lesley1 Jamie/Toni1 Warm Water*+
Yoga
Rehab Pool
Walkin’ to the Beat+º
Water Aerobicsº
Core Abs (30 min.)
Annette2 Nita/Toni2 Carisa
Rec Pool Lesley2
5:30 pm
Water Aerobicsº
Toni
Arthritis Aquatics –
Warm Water*+
Rec Pool
Arthritis Aquatics –
Warm Water*+
Rehab Pool
Rehab Pool
Booty Blast
RIPTM
Yoga
Amanda/Nita1 Cindy2 Annette2
6 pm
Zumba®
Katie1
RIPTM
6:30 pm
Ellen2
150 S. Mount Auburn Road
Cape Girardeau, MO 63703
www.sfmc.net | 573-331-3355
Tae Kwon Do
(fee for service)
Ryan1
LEGEND
Following the instructor’s
name is the class location.
Classes are held in:
1 – Aerobics studio 1
(green room)
2 – Aerobics studio 2
(blue room)
MP – Multipurpose Room
Conf Rm – Conference room
located near the elevators
Lap Pool – Largest pool
Rec Pool – Center pool
Rehab Pool – Warm water
therapy pool behind glass wall
n – Beginner/Low-intensity
n – Open to all Healthy
Individuals
* A rthritis classes are free
to members, but you must
register to attend. Please call
573-331-5399 to register.
+ These classes are
introductory level, lower
intensity or geared toward
seniors, but will still provide
you with a great workout.
° Prenatal class – Please
inform the instructor that
you are pregnant before
the class. We also strongly
encourage you to seek
your doctor’s permission or
clearance before beginning
any group exercise class.
1:30 pm
4:00 pm
SATURDAY
Facility Hours
Monday-Thursday
5 am-10 pm
Friday
5 am-9 pm
Saturday
7 am-6 pm
Sunday
10 am-6 pm
Dependent Hours
May vary due to the
comprehensive nature of the
structured youth programs
All holidays are open
Dependent Hours.
Monday-Thursday
5-7:30 am, 9-11 am, 2:30-5:30
pm, 7-10 pm
Family Friendly Fridays
2:30-9 pm
Saturday
7 am-6 pm
Sunday
10 am-6 pm
Kids Plus Child Care Hours
6 weeks to 6 years of age
Monday-Friday
8 am-8 pm
Saturday
8 am-3 pm
Sunday
Closed
Youth Activity Center Hours
7-12 years of age
Monday-Friday
3:30-8 pm
Saturday
8 am-3 pm
Sunday
Closed
✁
TIME
Reminder to Parents
Children using the aquatics area without parental
supervision must be proficient swimmers and must
follow posted rules. Children who are not proficient
swimmers must be supervised by an adult while
using the aquatics area. Lifeguards reserve the
right to remove children from the pool who have
questionable swimming ability or are not following
the rules.
Please ask an aquatics staff member if you have any
questions concerning this matter. Our intention is to
make the pools safe and enjoyable for all members.
Aquatic Programs
Adult Swimming Lessons
If you want to become a better swimmer, this class
is for you. Our instructors strive to give you the
opportunity to learn the basics of swimming and
feel great about yourself for doing it. This class is
designed for individuals who are beginners.
16 years and older
Session I: January 14–February 6
Session II: February 11–March 6
Tuesday, Thursday • 9:40-10:20 am
Session III: March 11–April 3
Tuesday, Thursday • 5:30-6:10 pm
Members free
Member affiliates $25
Nonmembers $35
American Red Cross: Lifeguard Training
This program certifies individuals to be American
Red Cross lifeguards and includes lifeguard training,
first aid, CPR for the professional rescuer and
automated external defibrillator (AED) essentials.
Students must be at least 15 years of age on or before
the last day of the course. A swimming pre-test is
required for participation in the Lifeguard Training
course.
15 years and older
Saturday, March 22 • 8 am-2 pm
Sunday, March 23 • 8 am-4 pm
Saturday, March 29 • 8 am-4 pm
Members $150
Member affiliates $175
Nonmembers $200
Volume 10 Issue 1 • January/February/March 2014
American Red Cross Preschool
Aquatics Classes
This program follows American Red Cross guidelines
and includes basic skills for preschool-age children.
The skill progressions for this program have been
specially designed to result in optimal physical and
cognitive learning success. With low instructor-tochild ratios and highly motivated teachers, your child
can learn one of the most essential skills in life: how
to swim and be safe near and around water. All of
our instructors are certified in lifeguarding and CPR,
and a lifeguard is always on duty during classes.
Children will be placed in classes according to skill
level. Fitness Plus aquatic staff can assist with class
placement.
Ages 3–5 years
Session 1: March 11–April 3
Session II: April 8–April 30
Tuesday; Thursday
Level l: 5:30-6 pm
Level 2: 6:10-6:40 pm
Level 3: 5:30-6 pm
Members $45 per person
Member affiliates $55 per person
Nonmembers $70 per person
Fitness Swimming
Designed for more advanced swimmers who want to
learn how to lap swim for exercise, use equipment,
or do a swimming workout. Lessons focus on stroke
mechanics, use of kickboards, pull buoys, fins and
hand paddles and various turns.
16 years and older
Session I: January 14–February 6
Session II: February 11–March 6
Tuesday, Thursday • 9-9:40 am
Session III: March 11–April 3
Tuesday, Thursday 6:15-6:55 pm
Members free
Member affiliates $25
Nonmembers $35
Personal Swimming Lessons
Aquatics Personal Training
Aquatic Personal Training is available to individuals
who want to take their swimming to a higher level.
Aquatic Personal Training is suitable for individuals
training for competitive swimming, triathlons or for
proficient swimmers to gain a competitive edge by finetuning the competitive strokes. Sessions, conducted by
highly qualified aquatic staff, are 60 minutes in length
and can be scheduled to meet your individual needs.
To get started, simply complete and submit a Personal
Training Request Form located at the Service Desk.
Children’s Swimming Lessons
This program follows American Red Cross guidelines
and includes skills outlined in the swimming
progression levels. All instructors are certified in
li.feguarding and CPR, and a lifeguard is always on
duty during classes. Classes feature a low instructor-tochild ratio. Parents can determine class placement, or
Fitness Plus aquatics staff can assist.
For adults and children who want to learn swimming
skills on a one-on-one basis with an instructor.
Participants and instructors work on specific skills
tailored to the student’s individual skill level and needs.
Lessons are offered any time instructors and pools are
available. To register, complete a Personal Swim Lesson
Request Form at the Fitness Plus Service Desk.
Member
Members affiliates
Nonmembers
One lesson
$20
$25
$30
Four lessons
$17 each
$21 each
$25 each
$17.50 each
$20 each
Eight lessons $15 each
Small Group Swimming Lessons
Groups may consist of two to three participants of
similar swimming ability. Participants and instructors
work on specific skills tailored to the student’s
individual skill level and needs. Lessons are offered any
time instructors and pools are available. To request a
small group lesson instructor, complete a Small Group
Swim Lesson Request Form with information for each
student at the Fitness Plus Service Desk.
Member
Members
affiliates
Nonmembers
6 years and older
Session I: March 11–April 3
Session II: April 8–30
Tuesday; Thursday
One
lesson
$12/person
Levell: 6:10-6:50 pm
Level2: 6:10-6:50 pm
Level3: 7-7:40 pm
Level4/5: 7-7:40 pm
Four
lessons
$11/lesson/ $16/lesson/ $21/lesson/
person
person
person
Eight
lessons
$9/lesson/
person
Members $45 per person
Member affiliates $55 per person
Nonmembers $70 per person
Parent and Child Aquatics
Designed to introduce children to the water in a
comfortable environment with a parent or guardian
in the water with them. Parents learn holds, skills and
signals to give their child as he or she learns to go
underwater, kick and climb out of the pool.
Ages 6 months–2 years
Session I: March 18–27
Session II: April 15–24
Tuesday, Thursday • 5-5:30 pm
Members $20 per session
Member affiliates $30 per session
Nonmembers $40 per session
20
$17/person
$22/person
$12/lesson/ $15/lesson/
person
person
Try SCUBA
This is your opportunity to explore the underwater
world of SCUBA diving. This one-day program will
provide all necessary equipment, air fill, entry into
the pool and one-on-one instruction with a dive
control specialist. Informational material on a full
SCUBA diving course will be available.
10 years and older
Saturday, March 29 •1-4 pm
$20 per person
Youth Swim Club
A great program for children ages 6–17, this noncompetitive swim club is perfect for children and youth
who need a challenge beyond what swimming lessons
offer. Practice will include all four competitive strokes,
turns, starts and finishes, plus the various events in
swim competition. Participants should be able to swim
front and back crawl for 5 yards.
fitness FOCUS
Registration is currently underway for all three sessions
of Youth Swim Club.
tournament. Participants may register as a team or as
individuals.
Ages 6–17
Session I: January 6–February 26
Session II: March 17–May 7
Monday, Wednesday • 6-7:30 pm
16 years and older
February 18-April 8
Tuesday • Games begin at 6 pm
Cost per team $240
Members $55 per person
Member affiliates $69 per person
Nonmembers $85 per person
R E C R E AT I O N
At Fitness Plus, we are committed to providing
members diverse recreation programs that offer
opportunities for all ages and abilities. The Recreation
Program schedule is subject to change depending upon
member interest and participation. Members will be
notified in advance of cancelled or added programs. For
more information about recreation programs, please
call 573-331-5311 or
573-331-5963.
Program Cancellation Policy
Preregistration is required for all Fitness Plus programs.
Please register at the Service Desk during Fitness Plus
operating hours. Programs will be cancelled if the
required minimum number of participants is not met. If
a program is cancelled, a full refund of registration fees
will be issued to those who have registered. Members
should not expect registration to be available on the day
a program is scheduled.
Multipurpose Room Usage
Every attempt is made to make the Multipurpose Room
available to members for free play activities; however,
there are times when structured programs will use the
room. A daily activities schedule for the Multipurpose
Room is posted at the Service Desk, as well as the
information board outside the Multipurpose Room.
Recreation Programs
Adult Co-ed Dodgeball League
This league is designed for ages 16 years and older. The
season will be six weeks, with a two-week post-season
Volume 10 Issue 1 • January/February/March 2014
Member Social – Bingo Night
Enjoy a fun evening filled with BINGO! Grab your
friends or come by yourself and meet some new friends.
Prizes will be awarded throughout the night.
16 years and older
Friday, March 28 • 5:30-8:30 pm
$10 per person
Bridge Club
Bridge is a popular team card game that challenges the
mind with critical thinking and strategy at every turn.
Learning to play bridge can be easy and fun. As with
learning any game, there is no substitute for playing.
January 27–March 3
Monday • 5:30-7 pm
Members $25
Member affiliates $30
Nonmembers $35
Youth Dodgeball Tournament
This one-day event is designed for youth ages 8–15
years old. Lunch will be provided. Awards will
be given.
Ages 8–15
Saturday, January 18 • 9 am-1 pm
Members $15
Member affiliates $20
Nonmembers $25
Fitness Skippers Jump Rope Club
This six-week program is a fun way to be introduced
to the sport of jump rope. Learn the basic components
while developing and enhancing self-discipline, selfconfidence, self-esteem and physical fitness. Learn
beginner skills, routines, partner skills, long rope
skills, double-dutch and more. Jumping rope is a great
addition to any fitness regimen.
6 years and older
February 3–March 17
Monday • 6:30-7:30 pm
Members $25
Member affiliates $30
Nonmembers $35
Gymnastics
Summer Camp
Preview
We have the perfect solution for parents
looking for quality care for their children at a
reasonable price during the summer months!
The Fitness Plus staff is excited to once again
off the Summer Day Camp program for
children ages 6–12. Camps, which will run
weekdays from 8 am to 5 pm, will feature
age-appropriate, structured recreational
games, arts and crafts, fitness, special events
and various activities based around a weekly
theme. Before- and after-care in Kids Plus will
be available. There will be 12 sessions offered,
beginning the week Cape Girardeau Public
Schools let out. Registration for members
begins March 31. Open registration begins
April 14.
Session Dates:
Session 1: May 19–23
Session 2: May 27–30
Session 3: June 2–6
Session 4: June 9–13
Session 5: June 16–20
Session 6: June 23–27
Session 7: June 30–July 3
Session 8: July 7–11
Session 9: July 14–18
Session 10: July 21–25
Session 11: July 28–August 1
Session 12: August 4–8
*No camp Monday, May 26 (Memorial Day)
and Friday, July 4 (Independence Day).
For detailed information about the Summer
Day Camp program, watch for the brochure
that will be distributed in the upcoming
months.
22
Your child will be introduced to basic gymnastic
skills and equipment in a structured environment
combined with a healthy dose of fun! With fun games
and age appropriate skill building tasks.
Basics
March 6–April 24
Ages 3–5 years or beginners
Thursdays • 5:30-6:25 pm
Level I
March 6–April 24
Ages 6–8 years
Thursdays • 6:30-7:25 pm
Level II
March 6–April 24
Ages 6–8 years
Thursdays • 7:30-8:25 pm
Members $55
Member affiliates $60
Nonmembers $65
Ironman Exercise Incentive Program
Can you do an ironman triathlon? This is the perfect
program to get your fitness program started with
variety for 2014. Participants will log their workouts
in the pool; on an exercise bike; and running,
walking, doing group exercise or using cardio
equipment. Distances will be tallied and posted as
you work your way toward completing the ironman.
The program will conclude just in time for the
Annual Indoor Triathlon on March 8. Prizes will be
awarded to everyone for completing the ironman.
January 1–March 1
Member Day Trip to the Lemp
Mansion Restaurant
Come join us for lunch at the Lemp Mansion
Restaurant in St. Louis.
Friday, February 7
Depart Fitness Plus at 9:45 am
Lunch at 11:30 am
Members and Guests $25
Price includes transportation only
Parents Night Out ­
Kids will have a blast swimming (6 years and older
will swim), playing games in the Multipurpose
Room and eating pizza. This program will also give
parents the opportunity to enjoy a night of relaxation
fitness FOCUS
knowing their kids are in a safe environment. Kids
Plus available for children younger than 2 years.
Ages 5–12 years
Tuesday, Thursday • 3:45-5:30 pm
Ages 2–14 years
Friday, February 21 • 5:30-8:30 pm
Members free
Member affiliates free
Nonmembers $5
Members $15
Member affiliates $20
Nonmembers $25
Member Trivia Night
Join us for a fun evening filled with 10 action-packed
rounds of trivia. This event will be held in Health
and Wellness Center Conference Rooms 1 and 2 for
Fitness Plus members and guests. Trivia questions
will include everything from sports to entertainment.
Snacks and light beverages will be served. Seating
will be limited, so register early to secure your spot.
All ages
Friday, January 24 • 6-10 pm
$10 per person
Youth Dance Class: Hip-hop
This program is designed to teach basic hip-hop and
dance skills. It will last for 6 weeks.
Ages 6 years and older
March 24–April 29
Monday • 6:30-7:30 pm
Members $25
Member affiliates $30
Nonmembers $35
Youth Lock-in
Bring your child to Fitness Plus for a night of
supervised fun. This program includes swimming,
games, movies, crafts, snacks, breakfast and more.
Ages 8–15 years
Friday, Saturday, March 14–15 • 9 pm-7 am
Members $25
Member affiliates $35
Nonmembers $40
Ongoing Recreation
Activities
After-school Recreation
Designed to provide fun and exciting recreation and
fitness activities for children in the
Multipurpose Room.
Volume 10 Issue 1 • January/February/March 2014
Birthday Parties
Birthday parties are offered for two-hour time
periods and include activities in the Multipurpose
Room and/or activities in the swimming pool led by
Fitness Plus recreation staff. A party room is
equipped with decorations, a party table and chairs.
Optional packages are available. To book a party, call
Jamie Crowell, BS, AFAA, at 573-331-5963.
Family Friendly Fridays/
Open Dependent Hours
Bring the entire family to Fitness Plus each Friday to
enjoy open Dependent Hours from 2:30-9 pm.
All ages
Friday • 2:30-9 pm
Members free
Leaps and Bounds
Leaps and Bounds is a preschool fitness class that
assists in developing a child’s gross motor skills
through games, exercise, sports and music. Children
learn the basic skills needed for a healthy and
active lifestyle.
Ages 2–5 years
Monday, Thursday • 9-9:45 am
Members free
Member affiliates free
Nonmembers $5
Open Gym Volleyball/Basketball
The Multipurpose Room is available for volleyball,
basketball and a variety of other activities during
specified time periods (check at the Service Desk).
Participants engage in self-supervised or parentsupervised play with equipment. Children are able to
participate in open gym during Dependent Hours.
Dietary Approaches to Stop Hypertension
(DASH) Diet
WELLNESS
Fitness Plus offers a variety of wellness services to
complement members’ fitness activities. For more
information on wellness services, call 573-331-5970.
March is National Nutrition Month®! Join us as
we celebrate “Enjoy the Taste of Eating Right”
Nutrition Fun
Saturday, March 1 • 8-9 am
Nutrition Treasure Hunt
Join us as we celebrate Nutrition Month by
scavenging for nutrition treasures. If you correctly
find and identify all the items on your sheet, you’ll
be entered into a drawing for a grand prize! Treasure
hunt should take 15 minutes. Feel free to stop-in to
Conference Room 1 during this time.
Monday, March 3 • 11:30-l pm
Batteries Not Included
Test your nutrition knowledge and skills by
participating in our interactive nutrition games held
in Conference Room 1. Food and fun are included!
Thursday, March 13 • 7:30-8:30 am or 4:30-5:30 pm
Nutrition 101
This class will provide you with the basics to get you
started no matter what your nutrition goals are.
Topics include disease prevention, weight
management and athletic performance. This class is
free for members. Please call Janet at 573-331-5940
to register.
Also be sure to stop by Deli Plus in the Month of
March to answer the nutrition question of
the week.
Weekly winners will be selected.
Wednesday, March 26 • 6:30-7:30 pm
Check out the diet plan that has been developed
specifically to prevent or lower high blood pressure.
The DASH Diet class will cover background
information on the diet and give you specific
guidelines to follow. Classes will be held in Health
and Wellness Center Conference Rooms. Registration
required. Please call 573-331-5940 to register.
Thursday, February 13 • Noon
Saturday, March 1 • 10 am
Eat, Move, Lose!
Take control of your health with Fitness Plus’ Eat,
Move, Lose! program. This eight-week, intensive
circuit program helps you take the appropriate steps
to make lifestyle changes in diet and exercise so that
you have the tools to continue living healthy even
after the program ends.
This program includes:
• 40-minute group circuit exercise on Mondays and
Wednesdays at 6:30 am, noon, 4:30 pm and 5:15
pm (a minimum of four people and a maximum
of 15 per session)
• Structured cardio sessions on Thursdays at
6:30 am, noon, 4:30 pm and 5:15 pm
• A pass to Fitness Plus for one additional weekly
workout of your choice
• Pre- and post-fitness assessments including a
resting metabolism measurement to determine
individual caloric needs for maximum weight
loss
• Nutrition counseling with a registered dietician
To schedule your pre-fitness assessment or for more
information, call Janet at 573-331-5399.
February 24–April 17
Monday, Wednesday, Thursday • 6:30 am, noon,
4:30 pm, 5:15 pm
The Healthy Weigh
Is your New Year’s resolution to lose weight? Do it
The Healthy Weigh! Our super-filling, guaranteed
“never-go-hungry” diet plans will keep you losing
weight week after week.
In-clinic programs or at-home diet kits
Lose 20, 30, 70 ... 100+ pounds!
Free information sessions held every
Monday • 11:30 am-12:30 pm
Thursday • 6:30-7:30 pm
24
fitness FOCUS
Fitness Plus specials:
•
January – $50 off induction fee
February – 20% off induction and class fees
for couples
Women’s Osteoporosis Screening – $25
(measures heel bone density; removal of socks
and shoes required)
•
The Works – $29 (includes total cholesterol,
HDL, LDL, triglycerides, cardiac risk ratio and
glucose; for accurate results, a 10- to 12-hour fast
is required, although medications may be taken
with water during fasting)
March – 20% off induction fee
Call 573-331-5686 to reserve a spot today!
Visit our new free, on-line support community at:
www.saintfrancismedicalcenter.hmrdiet.com
Inquiry Poster 18x24-2_Layout 1 1/31/13 11:03 AM Page 1
“Some people want it to happen,
Some wish it would happen,
Others make it happen.” ~ Michael Jordan
MAKE IT HAPPEN...WITH HMR
You can lose more weight in less time with the premium diet
program trusted by the medical community.
Don’t just change your diet... change your life
FREE Healthy
Bites Luncheons
If you are 60 or older and reside in Cape County,
you are eligible to receive a Heart Health Screening
for the cost of only $10 when you opt to share your
results with your healthcare provider. Supplemental
screening funding is provided courtesy of the Cape
County Senior Citizens’ Services Fund Board and
available to seniors once annually while funding
lasts.
For more information about these lifesaving
screenings, call Saint Francis at 573-331-5970.
Wednesday • 7-10 am
Health and Wellness Center Conference
Rooms 1 and 2
Healthy Bites Luncheons assist and support those
seeking and maintaining a healthier lifestyle
by developing healthy habits to last a lifetime.
Luncheons are the first Thursday of each month,
noon–12:40 pm, in the Health and Wellness Center
(except January). To register, call 573-331-5399.
MetaCheckTM
January 9
Use and Benefits of Meal Replacements
In addition to receiving your metabolism number,
our qualified staff will review your results and
explain how to make your calorie level work best for
you. Call 573-331-5399 for more information.
February 6
Capturing Your Hearts Desire – Finding Motivation
to Achieve Your Goal
March 6
Enjoy the Taste of Eating Right
Know Your Numbers: Heart &
Health Screenings
Monitoring your health and risk of disease is easy
through the weekly Heart & Health Screenings
provided by Saint Francis Medical Center. The
following screenings are available 7-10 am every
Wednesday at the Saint Francis Health and Wellness
Center Conference Room – Entrance 8, 150 S. Mount
Auburn Road. No appointment is necessary.
•
Blood Pressure Screening – Free
•
Stroke Risk Assessment – Free
(first Wednesday of every month)
•
Glucose Screening for Diabetes Risk – $6
Volume 10 Issue 1 • January/February/March 2014
Are you curious about how many calories you need
to help you reach your weight goal? Whether you are
trying to lose, maintain or gain some extra weight, a
metabolism check will give you insight into making
that goal a reality.
$5 off during the month of January
Nutrition Counseling
Whether you have a specific health problem that
needs addressing – cholesterol reduction, high blood
pressure, etc. – or just want to learn how to improve
your overall health or sports performance through
proper nutrition, our registered dietitian is available
to discuss your individual concerns. Fee: $40 per
hour; $38 per hour for a package of four sessions.
Please call 573-331-5940 for more information.
Contact
Fitness Plus
Director, Health and Wellness
Doug Friese
573-331-5301
dfriese@sfmc.net
Manager, Health and Wellness
Sandy Duncan, MSA, HFS
573-331-5312
sduncan@sfmc.net
Business Coordinator
Susan Oakley
573-331-5304
soakley@sfmc.net
Health and Fitness Assistant Manager
Dianne Lawrence, BS, AFAA
573-331-5302
dlawrence@sfmc.net
Group Fitness Coordinator
Toni Craft, BS, ACSM, AFAA
573-331-5303
tcraft@sfmc.net
Aquatics and Recreation Assistant
Manager/Kids Plus
Doug Gannon, MSA, AFO
573-331-5311
dgannon@sfmc.net
Aquatics Programmer
Dayna Powell
573-331-5962
Recreation Programmer
Jamie Crowell, BS, AFAA
573-331-5963
jcrowell@sfmc.net
Membership Coordinator
Mike McKinnis
573-331-5391
mmckinnis@sfmc.net
Membership Representative
Felicia Litzelfelner
573-331-5306
flitzelfelner@sfmc.net
Membership Representative
Cecilia Yelick
573-331-5390
cyelick@sfmc.net
26
Personal Wellness Profiles™
A Personal Wellness Profile takes your health
risk assessment one step further by providing a
comprehensive assessment of your health in more
than a dozen different wellness areas, including
fitness, nutrition, heart health, stress, cancer risk and
much more. The questionnaire can be personalized
with your lab work, body measurements and fitness
testing results. Your report, including individualized
recommendations, will be detailed in a 20-page report,
which will be presented to you by a
fitness professional.
SideStepping Diabetes
Nearly 1/3 of all Americans have diabetes or prediabetes! This class will inform you how, with early
detection and lifestyle changes, you can reduce your
risk of developing these conditions. Please call
573-331-5316 to register.
Thursday, February 20 • Noon
Health and Wellness Center Conference Room 1
Friday, March 28 • 1 pm
Healthy and Wellness Center Conference Room 1
Wednesday, April 16 • 11 am
Health and Wellness Center Conference Room 1
Therapeutic Lifestyle Change (TLC)
Does your heart need a little TLC? It may if you have
high cholesterol or other risk factors for heart disease.
TLC helps you take small steps that can result in
big changes by lowering your risk for heart disease.
Classes will be held in the Health and Wellness Center
Conference Rooms. Registration required. Please call
573-331-5970 to register.
Wednesday, February 12 • 8 am
Friday, March 7 • Noon
Weight Wise
An introductory class covering the basics of nutrition
and weight loss. Learn how to set small weight-loss
goals, monitor your progress, track your eating and
more! Registration required. Please call 573-331-5940 to
register.
Friday, February 21 • 11:30 am
Friday, March 28 • Noon
fitness FOCUS
INSIDE SCOOP
Guests/Temporary Memberships
We encourage you to bring friends and family with
you to Fitness Plus. If it is their first visit and they
are considering a membership, ask to speak with
one of our membership representatives. They can
give your guests a tour and provide them with a
complimentary pass for the day. All guests must be
accompanied by an adult member, register at the
Fitness Plus Service Desk and pay the appropriate
guest fee ($15 per day for adults; $8 per day for
children 15 years or younger).
Free Guest Days
Two guests per member. Guest fees apply for
additional guests. Free guest days will be January 1,
February 17 and April 19.
Cancellation Policy
All Fitness Plus memberships are for one year and
automatically renew each year on your anniversary
date without notice. Written notification is required
at least 30 days prior to your anniversary date to
cancel your membership. After one year, you can
switch to a month-to-month membership at
any time.
Member Satisfaction Survey
Be sure to complete your member satisfaction survey
for your chance to receive a $50 restaurant gift
certificate. We greatly appreciate your feedback and
use it to continually improve our services
and programs.
NEW MEMBER
PAGE
Strong Start
Get a strong start on your fitness goals and get
rewarded with a Fitness Plus gift card! As a new
member you should have received a “Strong Start”
bingo card. Complete five squares across, down or
diagonally by completing activities and you will win
up to $50. See a membership representative
for details.
Volume 10 Issue 1 • January/February/March 2014
Massage
Services
ff
$5e-o
hour
on
Swedish, prenatal,
g es i n
massa ar y!
myofascial release,
Febru
reflexology and hot
stone are just a few of
the different massage
techniques available at Fitness Plus. Gift
certificates are also available.
Individual Massages
Members
Nonmembers
30 minutes....... $35
30 minutes....... $40
60 minutes....... $55
60 minutes....... $65
90 minutes....... $80
90 minutes....... $95
Massage Packages (sold in sets of five)
Members
Nonmembers
30 minutes....... $150
30 minutes....... $175
60 minutes....... $250
60 minutes....... $300
Appointments can be made at the Service Desk.
Member Orientation
Start maximizing your Fitness Plus membership
by attending a free Member Orientation session.
You will meet the Fitness Plus staff, learn about
our medically integrated programs and the facility,
attend an equipment orientation session and learn
the key elements of a successful exercise program
from our health and fitness coordinator. You will
also discuss nutritional guidelines, as they relate to
good health and exercise, with a registered dietitian.
You could even win a massage by attending. Saint
Francis Medical Center Health and Wellness Center
Conference Room 2.
January 27, February 24 and March 31
5:30-6:30 pm
Non-Profit Org.
US POSTAGE
PAID
PERMIT #449
Cape Girardeau
Missouri 63703
211 Saint Francis Drive • Cape Girardeau, MO 63703
573-331-3355 • www.sfmc.net
Fitness Plus Membership Referral Form
Member name:
Phone:
I encouraged
Name:
Phone:
to become a Fitness Plus member. I understand if he/
she enrolls at Fitness Plus, I will receive a $50 Fitness Plus
gift card.
Date:
This form must be received by the Fitness Plus membership representative
prior to the above-named person enrolling at Fitness Plus.
Sign Up for
MemberMobile
SAVE
THE DATE!
Saturday, March 8
Ninth Annual Indoor Triathlon
Alerts to Know
What’s Happening
at Fitness Plus
fitnessplus.sfmc.net