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

Best Zumba

Best Fitness Club & Best Personal Training

---

Winter Schedule January 1 - March 31, 2020

NOTE:  Members please check the software to confirm classes during the holidays
Expect floor work in each class with the exception of Zumba & Pedal-Fit

	Monday	Tuesday	Wednesday	Thursday	Friday
8:00 am	Adults & Weights CIRCUIT		​Adults ​& Weights  ​		Adults ​& Weights
9:00 am	Adults ​& Weights	Adults & Weights CIRCUIT	Adults ​& Weights	Adults & Weights CIRCUIT	​Adults ​& Weights
​10:00 am	Yogilates Rx ​	Zumba Gold	Yogilates Rx  ​	Zumba Toning	Yogilates
11:00 am					Pedal-Fit 30
12:00pm	​ 20/20/20  STEP		Yoga Basics & Flow FEATURE CLASS  ​
6:00pm​ ​	Pedal-Fit 30	Zumba Mix	Pedal-Fit 30	Yoga Basics & Flow FEATURE CLASS  ​(March)
7:00pm	Adults & Weights CIRCUIT	Yogilates	Adults & Weights CIRCUIT

	Saturday Note:  1st Sat of the month 8 am is Pedal Fit 45, ​9 am is (Cardio) 20/20/20, no Yogilates	Sunday
8:00am	Adults & Weights
9:00am	Adults & Weights​
10:00 am	Yogilates

Class Descriptions:  

*Bring indoor workout shoes appropriate for your class, water in a re-usable container and a small towel.  If you label your items we will know who to return them to! "

Design Fitness Centre classes are a unique blend of up-to-date coaching philosophies combined with traditional training values. We believe in functional fitness and training that will make your daily life easier so you continue to be active for many years to come.  Do it right the first time and do it well. We encourage listening to your body and not pushing past acute pain, but you go ahead and be completely uncomfortable with taking it up a notch if you like.  Most classes are scaled for all levels - beginners to advanced members (master athletes), providing you with a more accessible or more challenging exercise/intensity level if desired. We consider past injury, personal goals, limitations and more, and incorporate good music, creativity and productive programming into each class.

20/20/20 (Step) -   Old school step class (basic step, slow pace) makes a come back on Mondays, followed by strength /  strength endurance, and chased up with a cooldown /stretching / yogilates. 
20/20/20 (Cardio) -  Studio style pattern aerobics in place of step (as above) on Saturdays.  The intensity is more challenging during this class (first Saturday of the month only).  It's good to change up your routine.   

Pedal Fit / Pedal Power - the newest small group class addition to the studio geared at cardiovascular fitness and endurance. 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. Bring a towel and a water bottle to class.    

Yoga - 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.  You've heard the term "Sitting is the new smoking?" The less we move, the less we are able to comfortably move.  Tight hips, immobile mid and lower back and pelvic, tight and painful shoulders are all becoming formal and indicative of a less mobile culture.  When you take time to take care of yourself, you will find you'll get it all in more efficiently with less harmful stress.  This class will provide you the means to both physical and mental balance.  Experience techniques you can use in times of stress and anxiety.  Props and blankets are used.   Bring your own Yoga mat to class please.​ 
​
​Adults & Weights - Many physiologists believe Strength Training is the true "Fountain  of Youth". 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, 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 what you CAN do.  

Yogilates / Rx - This could be your most important class. Feel better in your body, ease activities of the day, reduce stress and more with Yogilates/Rx, a Pilates, Yoga and Restorative Exercise-based class. The combination of these modalities reduces the risks associated with just one modality.  Be more intentional with not just stretching and lengthening the muscles, by focusing on restoration of muscles, tendons, and joints to improve overall ease of movement you will provide much needed nutrition to your cells no matter your current fitness level.  This class incorporates mind body connection and encourages a balance of strength and flexibility and may use techniques such as self-myofascial release using foam rollers, the use of therapy balls, half domes, balance apparatus and various other small pieces of equipment/bolstering.  Floor work is expected in this class.  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. Bring your own Yoga mat to class.  Shoes are optional. 
Note:  Tuesday pm and Saturday am - a little more intensity 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.  

​ZUMBA  -  Zumba Fitness incorporates joint movement and range of motion by way of easy dance routines 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 are included in the Toning or Zumba Mix class.  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 and now Zumba Step)