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Fitness Class DefinitionsAbs: Abdominal exercises that increase core stability while improving back strength.Aqua Aerobics: Aerobics in a fun filled aquatic environment. Water is ten times more resistant than air yet offers added support for the joints making it a great workout for the beginner to the advanced. Cardio Mix/Physioball: Intense workout using various cardio methods, bodysculpting and core strengthening with physioball. Body Bar: Body sculpting with a weighted fitness bar. Increase strength as well as stability and balance. One bar. Infinite workouts. Hi/lo Body Sculpt: Floor aerobics either high or low impact (your choice). Body Sculpting with hand held weights or resistance bands during 2nd half of class. Circuit Training: Total body workout to upbeat music alternating between weight training, cardiovascular endurance and abdominal exercises. Workouts change daily. Boot Camp: High energy cardio workout!!! Similar to interval training alternating between moderate to high intensity. Lots of repetition and athletic moves. Variety of equipment may be used. Power Pacing: Feel the excitement of mountain biking movements to music with athletic training drills. This is one powerful program suitable to all fitness levels in the same setting; water and towel are required. Senior Aquatics: Fitness and fun in an aquatic environment specifically designed for our senior members. 3-n-1 Aqua: Aquatics designed & open for the healthy pregnant, postnatal women shared in a Senior Aquatic environment. Water is soothing on the joints and muscles and helps to increase stamina, strength and flexibility. Written permission from doctor is required before attending class. These sessions begin with an optional 15 min pregnancy related presentation in the nursing office prior to class start. Basic Step: This aerobic workout features basic and intermediate step choreography designed to challenge the cardiorespiratory system. Step: Combining step aerobics with muscle conditioning sequences. Basic to intermediate choreography. Power Yoga: Hatha yoga with a brisker more powerful athletic approach moving at a vigorous pace. Experience with Yoga is highly recommended and would be beneficial before taking this class. Yoga: Hatha, the most common form of yoga taught in the United States that balances mind and body through physical exercises (poses) and controlled breathing. Improves flexibility, strength and balance. Aqua Circuits: Similar format as the land-based circuit classes. Various stations mixing cardiovascular exercises and strength conditioning. Dumbbells and bands may be used to increase resistance. Court Usage PolicyA. No black soled shoes or shoes that may mar the court surface may be worn on any courts. Proper language and etiquette is to be observed at all times. This includes yelling, screaming, trash talk, and relinquishing courts on schedule (see reverse side). Violators will be asked to leave.B. Absolutely no hanging from the rims. C. During adult basketball, courts are restricted to members 18 years of age and older (see reverse side for appropriate times). Members 13 - 17 years of age are allowed on the courts during these times only when adults are not waiting to play. This pertains to member, 9 years old and under as well. D. Only during open basketball may children 10 - 12 years of age be on the courts unsupervised (see reverse side for appropriate times). Parents or a guardian/family member must remain in the building at all times. E. Children who are members, 9 years old and under, must always be in the youth activities building or under direct supervision of an adult when on the basketball court. Direct supervision of a child means that the child is close enough to the parent for quick physical contact and/or voice contact at normal speaking levels. F. Court 1 will be reserved for volleyball usage during scheduled times (see reverse side) if adequate interest exists. Court 1 is located on the east end nearest the racquetball courts. G. Courts 2 & 3 will have priority for basketball pick-up games. Court 1 will have ½ pick-up and ½ open shooting unless there is no open demand. Four Seasons reserves the right to enforce a half-court policy when applicable. H. Basketball leagues are available throughout the year. Usage is strictly restricted to members only. When leagues are in session the following court schedule will be followed.
Pick-up Game RulesRules for pick up play. Games are scored by two and three points at a time, up to 21. Win by one point. Teams will be determined by shooting a three pointer, the first four players to make a three pointer constitute one team. The same procedure goes for the second team. Under no circumstances should teams be hand picked.On the first court in which a game is finished, the losing team must leave the court. If there are four players waiting, they must go to the first available court. If there are not 4 players waiting, the players that were waiting (1, 2, or 3) are automatically in the next game (on the next available court). The losing team then shoots for the remaining spots available. This procedure will continue throughout the pick-up game time. When a losing team walks off and is finished playing the winners on one court can play the winners on the other court. This can only happen if there are no other players waiting to play. A. ID’s must be provided upon request. The Club will not serve alcohol to those under 21 years of age or those who do not provide a valid ID. B. The Club reserves the right, and will restrict access to minors during certain posted times. These times will be subject to change without notice. C. All gratuity is a non-chargeable item. D. Café charges are due by the 10th of the month after billing. If charges are not paid in a timely manner they will be handled according to the regular account policy. Please see section: “Membership Accounts” for more information. E. Shirts and shoes must be worn at all times. F. You must be a member or a guest to use the Club café. G. Proper language and etiquette is to be observed at all times. Violators will be asked to leave the café and the Club. H. Please do not leave children unattended in the café. Café staff is not responsible for the children left in the café. I. No outside food or drink allowed in the café. J. Please be courteous to other members and leave sport balls and duffel bags in lockers or outside café to prevent accidents. Child Care HoursMonday - Friday 8:30 a.m. - 1:30 p.m.Monday - Thursday 4:00 p.m. - 9:00 p.m. Friday 4:00 p.m. - 7:00 p.m. Saturday 8:30 a.m. - 5:00 p.m. Sunday 10:00 a.m. - 5:00 p.m. Available Programs**Tae Kwon DoFencing Fit Kids Gym Aqua Fit Kids Parent & Child Aquatics Youth Swim Instruction Birthday Parties - Looking for a place to hold a birthday party? Ask Brian or Terri for details. ** Additional fees may apply. Please inquire with membership services for pricing. FencingFencing as sport has existed since ancient Egypt, and has been practiced in many forms in various cultures. Modern fencing owes homage to the unarmored dueling forms that evolved from 16th century rapier combat. By the 18th century, the rapier had evolved to a simpler, shorter, and lighter design that was popularized in France as the small sword. The French small sword school forms the basis of most of modern fencing theory. Four Seasons offers recreational and competitive level fencing programs. Competition levels include: local, divisional and national. It is an add-on athletic program open to all members ages 10& up for a $10.00 monthly fee. Youth and adult participation is encouraged with all equipment and instruction included. Fencing builds coordination, upper and lower body strength, self confidence and sportsmanship through competition. Sign up today for beginning fencing classes as class size is limited - preregistration is required. For more information please call Doug Jauer at 712-947-4379. Tae Kwon DoTae Kwon Do is a Korean martial art and the national sport of South Korea. It is also regarded as one of the world’s most popular martial art in terms of number of practitioners. In Korean, tae means “foot”; kwon means “fist”; and do means “way”; so tae kwon do is loosely translate as “the way of the foot and fist”. Tae Kwon Do is known for its emphasis on kicking techniques, which distinguishes it from other martial arts such as karate or kung fu. Tae Kwon Do as a sport and exercise is popular with people of both sexes and of many ages. Physically, Tae Kwon Do develops strength, speed, balance, flexibility, and stamina. Four Seasons offers Tae Kwon Do as an add-on athletic program through Marshalls Tae Kwon Do Academy. Monthly lesson fees are $60.00 for the first individual; $25 for the 2nd family member; and $15 for each family member thereafter. Pilates Training - Yoga Training - Weight Loss Center - RK Solid X-Cel - RK Shake and ShedPersonal training with nationally certified trainers one-on-one is available. Workouts include evaluations, body fat testing and a program consisting of resistance and endurance training designed to suit your needs. Packages as well as hourly sessions are available. Any upgrades or restructuring of programs can be completed on an hourly basis. Choose from the largest team of trainers in Siouxland.
Personal Pilates SessionsBack to Personal TrainingSTOTT PILATES exercise is a contemporary, scientifically-based approach to the original exercise method pioneered by the late Joseph Pilates. Renowned for its effectiveness, our mind-body system of mat and equipment-based exercises will leave you looking and feeling fantastic. Choose from the only STOTT PILATES certified instructors in Siouxland. Personal Yoga SessionsBack to Personal TrainingYoga goes well beyond athletics. Not only can yoga be a great cross training tool for sports, it helps restore function and alleviate discomfort caused by chronic aches and pain. Personalized sessions address your individual goals and needs.
 Back to Personal Training Midwest Weight Loss Center can help you reach any or all of your wellness goals. When it comes to weight loss or weight management, Midwest Weight Loss Center works with all ages, teaching you realistic nutritional and exercise principles therefore creating a lifestyle change and long term commitment to being healthy, looking good and feeling good. Learn to read labels: Midwest Weight Loss Center teaches you how to shop for yourself with no food gimmicks. Learn to exercise safely and effectively: One-on-one workouts with nationally certified personal trainers. Learn which foods and combination of foods work best for your needs: Individualized nutrition plans designed by a physician and a certified nutritional consultant, offering over 15 years of gathered and applied nutritional advice. Share your exercise and nutritional problems: Support meetings offered weekly, share your snack treats to kill late night cravings, exercise tips given by nationally certified personal trainers, discuss success stories, etc.
RK SOLID X-CELBack to Personal TrainingTo be ready for the competitive season, you’ll need to start conditioning early . . . and that’s where RK Solid X-Cel can help. RK Solid X-Cel are professional fitness trainers skilled in customizing exercise and conditioning programs to prepare you for any and every sport. By providing hands on resistance training, plyometrics, stretching, running, agility drills, and sports nutrition, we can increase your flexibility, strength, agility, vertical jump, speed and help motivate you toward success . . . all before your competitive season begins or as a supplement during. RK Solid X-Cel works with athletes as young as 8 years old using resistance techniques instead of weights. For athletes over 12, X-cel introduces customized programs utilizing all forms of weight and resistance training. RK Solid X-Cel operates out of Four Seasons Health Club, the largest workout facility in the Siouxland area offering selectorized equipment and free weights. With over 15 years in the fitness industry we have solid experience, training, and applied knowledge in preparing athletes for each individual sport. RK Solid X-Cel works in conjunction with Four Seasons Heatlh Club and need not be a member to participate.* This program is a beginner program, designed for ages 8-12 years of age or people with limited training experience. This length of this program is four weeks with training being conducted two days a week. This program focuses on teaching basic fundamentals and techniques of stretching, jumping, running, and resistance training with different plyometric exercises appropriate for their age and training level.
Level 2 This program is a designed for athletes 13 and older and adults with intermediate training skills. The length of this program is six weeks, with training being conducted three days a week. This program focuses on more detailed techniques of running, resistance training with weights, and different plyometric exercises. Basic fundamentals of stretching and jumping according to age and ability of the athlete is also taught.
Level 3 This is an advanced workout program designed to be completed in eight weeks with the training being conducted three to four days a week. This program is only recommended prior to your competitive season beginning Individual Rates
Are you ready to shed pounds and inches, get in shape, and have fun doing it? Shake and Shed is a high-energy aerobic workout designed to keep you mving and boost your fat burning capabilities and at the saem time sculpting your body from head to toe. Once the music starts, you won't want to stop. With the use of aerobic punching bags, boxing gloves, resistance bands and weights. RK SOLID has created a workout which features body slimming and sculpting moves, kickboxing and dance with the hottest dance tunes. Whether you do it once a week giving you rmuscles a day off from weight lifting or three times a week along with your regular weight lifting regimen. Experience a fun workout that will give you fast results adn keep you motivated and coming back for more. Class Schedule
Rod Ketchens 712.255.7659 or home office: 712.258.2262 email: rketchens@qwestoffice.net Web: www.rksolid.net Remember, you must consult your physician before beginning this or any otherbexercise program. Children 12 years and under must be immediately accompanied by an adult when using the spa, steam room or sauna. Learn to Swim with the Most Trusted Name in Aquatics
Individual lessons are available by appointment only. Contact Terri Dibble at 712.255.7659, Four Seasons Health Club, to make arrangements. Instruction with Terri: 30 minute sessions/6 sessions Members
30 minute sessions/6 sessions Members
 What is the Arthritis Foundation Aquatic Program?
The Arthritis Foundation Aquatic Program is a water exercise program designed for people with arthritis and related conditions. Water exercise is especially good for people with arthritis because it allows you to exercise without putting excess strain on your joints and muscles. The program gives you the opportunity to do gentle activities in warm water with guidance from a trained instructor. Although it is non-clinical program (one that will not replace a prescribed regimen of therapeutic exercise), past participants have enjoyed some physical benefits such as decreased pain and stiffness.
The aquatic program also provides a friendly and supportive atmosphere in which you can make new friends and try new activities. This social interaction can help decrease feelings of depression and isolation. Progress in aquatic activities can lead to independence and improved self-esteem.
Any adult with arthritis or a related condition may join the Arthritis Foundation Aquatic Program, you do not need to know how to swim or even get your hair wet. If you have multiple or severe joint problems, or have had joint surgery, check with your doctors about the need for special precautions.
The classes are led by instructors and /or leaders who have successfully completed the Arthritis Foundation Aquatic Program Training Workshop conducted by Arthritis Foundation approved trainers. In addition to the instructor, someone with current Lifeguard certification is present in the pool area during classes.
The arthritis program is held in the Four Seasons Health Club indoor pool with a water temperature of 83?-88? F. The pool has easy access (i.e. ramp with railing) and is four to five feet deep. This allows class participants to stand comfortably with shoulders submerged when doing arm and shoulder exercises.
Four Seasons offers tanning for an additional charge at all of our facilities. A member may tan on a pay-per-session basis for $3.75/per session. A member may also add tanning onto their membership for an additional $18/per person/monthly for unlimited tanning. Note: Due to state laws regarding use of tanning facilities in Iowa, a person cannot tan until 48 hours has elapsed from there last tanning session. Tanning must remain on your membership until you cancel your membership or for 6 consecutive months, whichever comes first. General Info. - Reservations/Cancellations - Court Rates - Play Package- Permanent court time - Leagues - Lessons - Ball MachineGeneral Information Back to Tennis List To keep informed of the Four Seasons tennis program, please make use of the following ideas. A. New member evaluation - Schedule a ½ hour evaluation with one of our pros to determine level to get you started in league play, random court time, or permanent court time (PCT). We want you to feel comfortable and enjoy your tennis. Our job is to get you playing! Please note the tennis bulletin board for updates on leagues, tournaments and special events. B. Food and beverages should not be brought into the tennis court area. C. Black soles running/cross training shoes or soles that may mar the court surface may not be worn on the courts. D. Shirts should be worn at all times. Proper language and etiquette is to be observed at all times. This includes exiting courts on schedule through the proper exits. E. All members/visitors of the club are to check in at the front desk when entering the club and use the front doors to enter/exit the tennis building. The doors in the tennis building are for emergency exits only and to protect the members from improper use. F. The tennis balls in the teaching carts are left out for member use. It would be appreciated if all members that take advantage of the privilege to please pick up all balls (both on the court and behind the curtain) and return the carts to their proper place behind the curtains. Reservations/Cancellations Back to Tennis List A. The three indoor courts and two outdoor courts may be reserved up to 1½ hours per day during prime time and 2 hours during non-prime time. Extension of play may be scheduled after the time permitted, provided there are available courts. B. Courts may be reserved up to four days in advance, limited to one advance reservation (i.e. a person may call on Thursday to reserve a court for Monday). All players (first and last names) using the court must be given at the time reservation is made. C. Reserved courts must be cancelled at least two hours in advance. Lessons must be cancelled at least 6hours in advance. If proper notice is not given, the current charges/lesson rate will be charged and will result in a no-show. D. Anyone failing to show up for a court time will be charged a no-show fee at the current session rate. Three no-shows will put that player on probation and his/her reservation right may be removed. Reservations will be held no more than ten minutes after the starting times. E. Reservations can be made in person or by telephone during the normal Club hours. F. Reservations are equally available to all Club members who are at least 13 years or age. Court Rates Back to Tennis List The Fall/Winter and Winter/Spring sessions have prime time hours which run from 5-9p.m. Monday thru Thursday. All random court players are charged full price court charges during prime time.
Back to Tennis List Play Package is a special program that allows member to play as often as they want during non-prime time hours without paying court costs. Members will still be charged if they choose to play during prime time. A. The cost of Play package is $38.50/mo. plus tax, per person for 12 months or $420.00 plus tax, per year if paid in advance. Play package is a full 12 month commitment. B. If you are on Play Package and also playing in a league the following policies will apply:
Permanent Court Time Back to Tennis List Permanent court time (PCT) is a unique opportunity to reserve a tennis court time at the same time every week for that session. A. PCT will have three sessions:
C. The Club will attempt to honor, but does not guarantee requests for specific courts. D. The court captain is responsible for furnishing a schedule with all names, in writing, of all members of the group and for notifying the club of any charges in that group. All players must sign a PCT agreement contract and be members of Four Seasons Health Club as well as be current of all previous PCT billing charges. E. Please note that if any changes in the group occur after billing has been issued, the members of the group must handle any financial adjustments. F. The club reserves the right, on occasion, to assign PCT holders to alternate courts. G. All PCT participants will be allowed a “one time change” during each session. H. Renewals which guarantee that you may keep your current PCT for the following session, must be received by a specific date that will be determined by the Tennis Director. Leagues Back to Tennis List A. Tennis leagues will be offered throughout the entire year. You must be a member of Four Seasons Health Club to participate in any league. B. Each person who participates in a league will be charged a one time league fee of $18.00 plus tax to cover administration costs, tennis balls, and awards. Court fees will be billed in two installments in each of January and February. C. Once the league has started the league is non-refundable. D. The $18.00 league fee is not dependent upon the number of players or length of the league. E. A league match consists of the best two out of three sets, no-ad scoring and a 12-point tie breaker at 6-6. F. Players must record their scores and return the score sheet to the front desk when finished. G. If a league match needs to be canceled the member needs to notify their opponent first, then the Club as to whether or not you would like to keep the court. Cancellations needs to be at least 2 hrs before match time. Failure to cancel in advance will result in a “no-show”. H. A player is allowed 3 no-shows, then he/she is removed from the league without reimbursement for the remainder of that league session. I. For singles matches, players are required to reschedule any match that they are unable to make before the end of the league. For doubles, call a player who is off that night to sub, then call the club and inform the front desk of the changes. If time allows the league supervisor will try to find a substitute. J. If a play package member substitutes for a league during prime time, the member will be charged ½ price court charges. (Note, this is different from PCT charges as full price court charges occur). Lessons Back to Tennis List A. Lessons are offered to juniors as well as adults on a regular basis throughout the year. Lessons are provided to members and/or non-members. B. For current rates for private or group lessons, please contact a member of the tennis staff. C. Lesson cancellations must be made at least 6 hours in advance to avoid being charged. D. The Club offers some special program in which a player does not have to be a member of the club to take lessons. Ball Machine Back to Tennis List The ball machine is available for rental by contacting the Club for a reservation. Members wishing to rent the ball machine for the first time should consult with a member of the tennis staff to explain it’s many functions. We do ask that players pick up the tennis balls and leave the court in a clean condition upon finishing. The rental fees during non-prime time are as follows, this includes court time:
Youth Activity DefinitionsFit Kids Gym*3 - 6 yrs. old Fun-filled fitness activities for preschoolers with lots of energy. Each 30 minute class includes stretching, coordination and endurance skills incorporated into active play. Fit Kids is complimentary to youth who are club members. Kids meet in east gym by racquetball courts. Class is on going except on holidays. No registration required.
Aqua Fit Kids* 3 - 6 yrs. old Meet in the pool for 30 minutes of this wet and wild water fun. Children will enjoy the water through games and exercise. Activities will be in shallow or deep water depending on the skill level of the participants. Parent/guardian must pick up child in pool area after class. Aqua Fit Kids is complimentary to children who are club members. Please have your child wear swimsuits under gym clothes if attending Fit Kids Gym prior to Aqua Kids. No Diapers. Please wear swim pants if necessary.
Parent & Child Aquatics† 6 months - 4 yrs. old Developed for children 6 months to 4 years of age. American Red Cross Parent and Child Aquatics builds swimming readiness by emphasizing fun in the water. Parents and children participate in several guided practice sessions that help children learn elementary skills, including water entry, bubble blowing, front kicking, back floating, underwater exploration and more.
4 yrs. & up Payment is due at time of registration. All participants must register at the front desk. Please have your child’s age and swim level ready when registering. In addition, please indicate which session and class time is preferred. Note: All Classes must have a minimum of 4 participants to hold. If there are less than 4 participants you may: a) change to a different day and time, b) request a refund or credit to the member’s account. Swimming Lesson Group fees per session:
Youth activity & swimming lesson questions can be directed toward Terri Dibble-Eichmann. (712-255-7659) |