Schedule at A Glance 
168  Lexington Court, Waterloo
Email Terry -  designfitness@sentex.net to schedule a Trial Class
Ask about a FREE copy Terry's book "The Pursuit of Fitness Beyond 50"​

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Summer Schedule 2019 ends August 31

NOTE:  Please expect floor work in each class with the exception of Zumba & Pedal Fit

	Monday	Tuesday	Wednesday	Thursday	Friday
8:00 am	Group Strength CIRCUIT		Adults ​& Weights   ​		Adults ​& Weights
9:00 am	Adults ​& Weights		Adults  & Weights		​Adults ​& Weights
​10:00 am	Yogilates Rx	Zumba Gold	Yogilates Rx	Zumba Toning	Yogilates Rx
6:00pm		Zumba Mix ​		Pedal-Fit    (30 mins +)
7:00pm​ ​	Group Strength CIRCUIT	Yogilates	​ Group Strength CIRCUIT

	Saturday	Sunday
8:00am	Pedal-Fit (30 mins +)
9:00am	20/20/20 Fit (1 hour)

Class Descriptions:  

Design Fitness Centre classes are a unique mix of modern coaching philosophies combined with traditional values. We believe in functional fitness and making your day to day life easier so you continue to be active for the future.  Do it right the first time and do it well. We do not encourage pushing past acute pain, but go ahead and be completely uncomfortable with working hard.  Most classes are scaled for beginners to advanced members (master athletes), providing you with a more accessible or more challenging workout if desired. We consider past injury, personal goals, limitations and more, and incorporate good music, creativity and productive programming into each class.

Pedal Fit / Pedal Power - the newest small group class addition to the studio geared at Fitness. The cycling classes are a combination of both traditional indoor cycling classes and a little power option for those who are road riders.  The Freemotion bikes are equipped with dual pedals for workout shoes as well as clipless shoes.  Let your instructors guide you through a multi-surface experience by incorporating hills, intervals, sprints, and drills on these new additions.  You are in control of your effort throughout and the small group setting keeps the ride safe and enjoyable. Intro classes run throughout May. Bring a towel and a water bottle to class.    

Yoga - Restore and Renew - Tuesday - 1 pm  - Often life is racing at full-speed, which may feel there is little time for a break or self-care of both your body and your mind. We live in a time where getting more in, more done and doing it faster is becoming the norm - some stress is good but most is detrimental to our health.  When you take time to take care of yourself, you will find you get more in, get more done and done more efficiently with less harmful stress.  This class will provide you the means to both physical and mental balance to prevent and ease stress and anxiety.  Props and blankets are used extensively to support your body giving you all the benefits of deep and passive stretching/relaxation for a better afternoon.  Rejuvenate your body and mind by joining us on the mat.  Bring your own Yoga mat to class please.​ 
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Yoga  - Yin and Restorative Fusion - Thursday - 7:00 pm  -  You've heard the term "Sitting is the new smoking?" The less we move the less we are able to comfortably move and the more harmful to our health.  Tight hips, immobile mid and lower back and pelvis, tight and painful shoulders are all becoming normal and indicative of a less mobile society.  Slower paced classes where the mission is to restore where there is restriction, improve mobility are essential to overall health and longevity.  Meeting your body where it is today is key vs pushing too far too fast. 

*Yin yoga is a slow-paced style of yoga where poses are held for a longer period of time, with the aim of increasing circulation to the joints and improving flexibility meeting your body where it is today.  The physical focus of Yin yoga is on accessing specific joints like the hips, pelvis, and the lower spine. The class will end with Restorative yoga where your body will be supported with props and blankets so that your body and mind can be rejuvenated. Bring your own Yoga mat to class, please. 
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​Adults & Weights - These classes are designed for all skill levels.  Options are given to allow beginners as well as advanced levels of strength, fitness and endurance.  The class is designed in a variety of formats with the goal of providing basic, functional and then a little extra fitness for an active lifestyle and added health benefits.  Being functionally fit will have you moving with ease whether it is the ability to pick up a child from a crib, to shoveling snow in a blizzard, or hiking the Grand Canyon, you'll find yourself able to navigate through life and mother nature much easier. Keep fit, balanced, strong and energized incorporating the use of your own body, weights for your fitness level and other small pieces of equipment. *Note Saturdays class is up a little in intensity

Adults & Weights PLUS/Group Strength Circuit - SAME as Adults & Weights with added variety of different equipment in stations throughout the studio - includes elements of strength training, body weight exercises, cardio,  and fun in every class. All classes are led in a comfortable and encouraging environment. Each member learns and builds upon the proper fitness fundamentals to achieve their goals, and encourage a long-time healthy lifestyle. To achieve this, we incorporate a little variety to the class formats. Use your body in different ways to improve function, strength and build bone - discover and be amazed.  

Yogilates / Rx - Get more out of your workouts with Yogilates/Rx, a Pilates, Yoga and Restorative Exercise based class. This class is filled with Nutritious Movement  (Restorative Exercise). Get intentional with your stretching by focusing on restoration of muscles, tendons, and joint range of motion, to improve overall performance and/or health. This class encourages a balance of strength and flexibility and may incorporate myofascial release using foam rollers, therapy balls, half domes, balance apparatus and various other small pieces of equipment/bolstering.  Bring your own Yoga mat to class please.  Tuesday pm and Saturday am - a little more vigour is added in the way of Yoga poses and Pilates core work.  

Gentle Moves Totally Fit -  We all have to start somewhere when it comes to getting fitter and wanting to feel better. Many physiologists believe Strength Training is the true fountain of youth.  You will see improvements in muscular strength and endurance, body tone, bone density, metabolism, posture and more!   If you are 50+, have been out of Fitness for a while or are completely new to Fitness, feel you're a beginner and want to start over  -  this program may be for you!  Watch for this class.  

Fitranx - Level 1 - 3  -   FitRanX is a comprehensive and standardized ranking system used for gauging individuals’ fitness levels. This is not a system based on how long you have been at a facility or how much your trainer thinks you have improved. This is a REAL ranking system to give you an idea where you are fitness wise based on time and an age range.  Age really is just a number - but we aren't 20 anymore so it's good to know where you are fitness wise.  There are 8 Levels for you to strive towards giving you another reason to work out!!  Check out the posters on Level expectations in the back weight room.  

​ZUMBA  -  Zumba Fitness incorporates joint movement and range of motion by way of dance to mostly Latin-inspired dance and music from around the world.  Zumba burns calories, is body energizing - and a lot of FUN.  Bring shoes that provide support but allow lateral movement.  Zumba GOLD is little less intense for beginners or those wanting a slower pace. 
Create muscle endurance and tone your muscles as we combine fun Zumba moves with Toning sticks from time to time.  Each class includes  essential stretching  for all over health and well.  You get it all in this class - heart pumping, strength building and stretching - guaranteed to make you feel  great after class and keep you burning calories well after your workout.  We periodically mix it up with Zumba Mix (may include Toning, Sentao, Strong)