2020 Fitness Program

FITNESS 2020 PROGRAM

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FITNESS & WELLNESS Wilmington Country Club is committed to providing the most modern equipment and techniques to help you acheive your goals. Our trainers are on site to assist you with operating our fitness equipment, scheduling a fitness evaluation or individual training session. In addition, Wilmington Country Club offers a variety of group classes including yoga as well as fitness opportunities for kids and teens. With a combination of cardio and fitness machines, free weights, kettle bells and a variety of additional modern fitness equipment, our state-of-the-art center is uniquely designed to address the needs of each member. MASSAGE Relax as our massage therapists take away tension, soothe your muscles and provide you with skilled and caring treatment to meet your specific needs. Massages requires 24hr advanced notice. ELITE PHYSICAL THERAPY Members who are Elite Physical therapy patients have the option of scheduling appointments at the Club. Appointments can be made by contacting Elite Physical Therapy directly (302) 477-1536. FUNCTIONAL NUTRITION COACHING SESSIONS Whether you feel chronically fatigued, are seeking to optimize your sport performance, struggle with weight issues, routinely go on and off diets without success, have inflammation or immune issues, or you are simply trying to optimize your health and vitality through nutrition , functional nutrition coaching can be for you! Get to the ROOT of what’s holding you back and make change. If you want to invest in your health and future well-being, “food is thy medicine.” MOVEMENT COACHING Movement Coaching is great way to have a detailed movement analysis and programming from a Doctor of Physical Therapy to determine if you are moving well or if you need to make changes in your existing program. Dr. Arianne will gladly collaborate with your coach, personal trainer, or instructor to ensure everyone has your best interest in staying pain-free, healthy, and reaching your movement potential.

FITNESS PROGRAMMING

GROUP EXERCISE Take advantage of over 30 classes per week featuring the latest trends in group fitness. Regardless of age and skill level, there is a program for you. Our weekly schedules include varying Yoga classes, TRX, Boot Camp as well as sport specific classes to get you in great shape. YOGA Our variety of Yoga classes will help you improve your strength, endurance and flexibility. Get into your body by practicing a repeated sequence of 26 foundational yoga postures, linking the moving of your body with natural rhythm of your breath. PERSONAL TRAINING There are two elements that make a great personal trainer: Content and Connectedness. Our nationally certified personal trainers have the content knowledge via academic degrees and multiple certifications. We are available to work with you in 30-, 45-, and 60-minutes sessions, and packages of 5 and 10 sessions are available. We also have the connectedness, having worked with members at least since the move to the new facility. We professionally partner with the rest of the WCC therapy, treatment, nutrition services, movement, yoga, and group exercise staff to provide the best possible exercise program to meet your goals. WORKSHOPS For members who are looking to increase one fitness variable (mobility, speed and agility, or flexibility) or for those interested in learning about an exercise system (powerlifting or strongman) and preseason sports conditioning for junior members, our staff offers one to four session workshops to help you meet your fitness and sports performance goals.

Rick Howard Director of Fitness

Mary Currie Director of Yoga

Mary Green Fitness Instructor

Corey Ryan Fitness Instructor

Beth Sheehy Yoga Instructor

Chris Weiss Fitness Instructor

Mary Harrison Fitness Instructor

Krysta Lafferty Fitness Instructor

Caitlin Reilly Yoga Instructor

PERSONAL TRAINING & MASSAGE

PERSONAL TRAINING Members can schedule a personal training session with any of our personal trainers: Rick Howard, Mary Green, Corey Ryan, Beth Sheehy, and Chris Weiss.

One Hour Personal Training Sessions or Fitness Profile Individual: $67

Package of 5: $310 ($62/hour) Package of 10: $570 ($57/hour)

Group Personal Fitness Sessions 2 people: $40/person 3 people: $30/person 4 people: $25/person 5 or more people: $20/person

MASSAGE Tracy, Susan, Vicki, and Ryan have set aside available hours each week but request at least twenty- four hours advance notice, as they are not onsite staff. Some time slots are already filled; other hours may be available.

Tracy Halterman Therapeutic Wednesday:12:30 pm - 7:30 pm Friday: 7:00 am - 6:00 pm Susan Brown Therapeutic Monday: 10:00 am - 2:00 pm Tuesday Evening

Vicki Rudawsky Sports Tuesday & Thursday: 10:00 am - 2:00 pm

Ryan Holley Thursday: 9:00 am - 3:00 pm Saturday: 10:00 am - 2:00 pm

GROUP EXERCISE CLASS DESCRIPTIONS BOOT CAMP: KRYSTA LAFFERTY Laugh while you sweat! Use a variety of equipment to condition your entire body. This class incorporates cardio bursts, strength training and core development. This all around conditioning class is a great way to get back into exercising, maintain, or improve your fitness level. GOLF FITNESS: COREY RYAN A class which teaches you golf related strength, mobility and power so you can become a bigger threat on the golf course. This class is taught using the interval method and will test your cardiovascular and strength abilities. SENIOR FITNESS: MARY HARRISON Moving your body and lifting your arms, bending your knees or squeezing a ball, Senior Fit is all about having fun, getting some exercise, chatting with friends, listening to upbeat music, breaking out in song or maybe even dancing. We welcome everyone over 50 and we work to help you meet your goals. GET FIT: MARY GREEN This calorie torching, high energy workout is great for all levels and includes High Intensity Interval Training styled workout that uses body-weight and weight training using short, intense bursts. This is a highly energizing and motivating class that combines strength and cardio in a specifically designed workout to burn calories and build LEAN muscle. TRI-FIT: MARY HARRISON Do you like to exercise but get intimidated by the equipment? Do you like to exercise but don’t like the already fit people? Have you never worked out before? This is totally the class for you! Tri Fit is just that . . . it’s a way to try fitness, try cardio, try weights, try balancing, try TRX, and try to get fit. And there is no way to fail. If you come to class, you have already succeeded! TRX: MARY GREEN/ CHRIS WEISS TRX® is Total-body Resistance Exercise and is an anchored, two- strap suspension training system that leverages your body weight against gravity. You’ll be getting workouts that simultaneously target and challenge muscular stability, strength, and muscular endurance while improving flexibility, balance, coordination, and total power; all at once! Every class is different, and will appropriately challenge both beginners and experienced, seasoned athletes.

YOGA CLASS DESCRIPTIONS

BALANCE: MARY CURRIE Balance, the most important aspect of one’s health, and it is without a doubt the one thing “We all lose” as we age. Regular Balance training forces us to “See” and “Correct” these imbalances that quietly occur in our day to day life over time. In this barefoot class, accessing the most sensitive nerves in the feet we push ourselves into a different model of training that creates a solid, strong foundation for channeling stability back up into the core – reeducating you brain- body connection. YOGA FOUNDATIONS: MARY CURRIE Start here to develop a technically strong yoga practice. This class teaches the foundational principles behind all yoga poses. Greatly improve your Strength, Endurance, Flexibility and range of motion by practicing a repeated sequence of lunges, high planks, twisting and balance postures, along with deep stretches linking the moving of your body with natural rhythm of your breath. WARM FLOW: MARY CURRIE/BETH SHEEHY This gracefully moving warm class teaches students how to safely transition from one pose to the next. The sequences are designed to greatly improve strength, flexibility, balance, and body awareness. Each class will end with rest (shavasana) and brief meditation. This class is energetic and invigorating as well as relaxing with great music! HOT VINYASA: BETH SHEEHY Get your day off to a great start with this dynamic and physically challenging 60 minute yoga class held in a heated studio. If you are looking for a great cardio workout wanting to build solid core strength while cultivating a great sense of balance this is the class for you. RESTORATIVE YOGA: BETH SHEEHY Experience deep relaxation and release tension in this warm class with beautiful relaxing music. Postures are performed standing, sitting and lying on the mat. Heal your body and settle your mind.

GROUP EXERCISE CLASSES

YOGA CLASSES

MONDAY TUESDAY WEDNESDAY THURSDAY

FRIDAY

SATURDAY SUNDAY

Boot Camp Krysta Lafferty

Hot Vinyasa Beth Sheehy Golf Fitness (Fitness Center) Beth Sheehy *Foundations (90°) Mary Currie

Boot Camp Krysta Lafferty

Hot Vinyasa Beth Sheehy Golf Fitness (Fitness Center) Corey Ryan *Foundations (90°) Mary Currie

6:00 am

Golf Fitness (Squash Building) Corey Ryan *Foundations (90°) Mary Currie TRX Chris Weiss

GET FIT Mary Green

GET FIT Mary Green

7:00 am

7:15 am

*Balance Mary Currie 45 minute class

*Balance Mary Currie 45 minute class

*Foundations (90°) Mary Currie

8:00 am

*Warm Yoga Flow Mary Currie

*Warm Yoga Flow Mary Currie Tri-Fit Mary Harrison

*Warm Yoga Flow Mary Currie Tri-Fit Mary Harrison

GET FIT Mary Green

8:30 am

9:00 am

*Warm Yoga Flow Mary Currie

9:15 am

TRX Mary Green

TRX Mary Green

9:30 am

9:45 am *Foundations (75°) Mary Currie 45 minute class 10:00 am Senior Fitness Mary Harrison

TRX Mary Green Restorative Yoga Beth Sheehy

10:30 am

Restorative Yoga Beth Sheehy Stroke Enhancement & Rotational Power (SERP) Beth Sheehy

GET FIT Mary Green

5:00 pm

Warm Yoga Flow Beth Sheehy

6:15 pm

GROUP EXERCISE AND YOGA RATES

$14/Session *$16/Premium Session $140 Unlimited 30 Day Rate $380 Unlimited 90 Day Rate

All classes are one hour in length unless otherwise noted. Limited space and pre-registration is preferred. Walk-ins welcome, space permitting. Due to the overwhelming response to our classes, if you sign up for a class and do not attend without canceling at least 24 hours in advance, you will be charged even if you have an unlimited package.

Sign up online at wilmingtoncc.com or call (302) 655-6171 ext. 2113.

FITNESS CENTER PRICING

PERSONAL TRAINING 60 minutes: One Session: $67

GROUP TRAINING 2 Person Family Group: $37 2 Person Group: $40 3 Person Group: $30 *4 Person Group: $25 *5 Person Group: $20 *limited availability PRIVATE YOGA 30 Minute Session: $41 60 minute Session: $80 2 Person Group: $60 3 Person Group: $40 4 Person Group: $30 5 or more Person Group: $25

5 Session Package: $310

10 Session Package: $570

45 minutes: One Session: $56

5 session Package: $265

10 Session Package: $490

30 minutes: One Session: $41

5 Session Package: $195

10 Session Package: $360

Fitness Profile: $67

Beast Badge: $41

MASSAGE Treatment: 30 minutes: $65

GROUP EXERCISE AND YOGA Per Class: $14

1 hr.: $100

1.5 hrs. : $150

Premium Yoga Class: $16 30 Days unlimited: $140 90 Days unlimited: $380

Sports Massage: 30 minutes: $50

1 hr.: $85

1.5 hrs. : $130

GUEST RATES Class: $22 Fitness Center: $10

NUTRITION SERVICES Initial Consultation $150

Follow Up $125

BEVERAGES Water: $1.75 Vitamin Water: $2.75 Gatorade: $2.75

MOVEMENT ASSESSMENT Initial Consultation $150

Follow-Up $125

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