We offer personal training services that work with your schedule and budget! One on one training sessions last one hour and are tailored to the needs of the client. Our trainers specialize in weight loss, functional fitness, corrective exercise, maximizing strength, building explosive power, and more! Here’s how it works:

1. New clients will be matched with a compatible trainer based on their goals and preferred coaching style.
2. The selected trainer will schedule a complimentary initial consultation with the client. This includes goal setting, overview of health history, and fitness assessments.
3. A training package will be chosen that meets the needs of the client, and the first training session will be scheduled.

To get started, contact our fitness staff.

John Florkiewicz, Fitness Supervisor: John@fraservalleyrec.org

Giuliana (Jules) Sheldon: Jules@fraservalleyrec.org

Phone the Fitness Office: 970-726-8968 ext 110.

2023 Personal Training Pricing: $60/session, $235/5 sessions, $410/10 sessions (does not reflect member discount)

Join with friends to maximize the effectiveness of your workouts and gain peer support. You’ll receive the same careful personalized attention and individualized workouts as with one on one personal training. Small group sessions last one hour. Small group personal training includes the Functional Movement Screen for each client, and/or any other fitness assessments chosen by the trainer. A group may consist of 2-3 people.

Before getting started, please make sure group members have time when they are all available for training.

To get started, contact our fitness staff.

John Florkiewicz, Fitness Supervisor: John@fraservalleyrec.org

Giuliana (Jules) Sheldon: Jules@fraservalleyrec.org

Phone the Fitness Office: 970-726-8968 ext 110.

2023 Small Group Pricing: $135/client/5 sessions, $235/client/10 sessions (does not reflect member discount)

If you are looking for a little guidance, but are unable to commit to personal training, our trainers can design a personalized 6-week plan that is tailored to meet your specific fitness and nutrition goals. Here’s how it works:

1. The client will be matched with a certified trainer.
2. Trainer and client will schedule an initial consultation to discuss goals, health history and perform fitness assessments.
3. Trainer will design a program, including sets, reps and weight for each exercise.
4. Client may check in with trainer at any point, or ask for adjustments or modifications. One hour of in-person time is included with the Exercise Plan, but after that the client may be billed for the trainer’s time at the standard personal training rate of $50/hour. Guided Exercise Plan participants are encouraged to sign up for an hour of personal training time halfway through the program for an in-depth reassessment.
5.  Clients wishing to extend their program past the 6-week period may do so by signing up for an additional Guided Exercise Plan.

To get started, contact our fitness staff.

John Florkiewicz, Fitness Supervisor: John@fraservalleyrec.org

Giuliana (Jules) Sheldon: Jules@fraservalleyrec.org

Phone the Fitness Office: 970-726-8968 ext 110.

6-Week Guided Exercise Plan Pricing: $80 beginning January 2022

We take pride in our Personal Training Staff. All are highly trained and come with diverse backgrounds in health and fitness.

John Florkiewicz
Our Fitness Supervisor has over 30-years of Personal Training experience.

Giuliana ‘Jules’ Sheldon

Specializing in:
Functional and goal-oriented strength and endurance training
Conditioning for rock climbing and aerial dance
Creative exercise modifications for client needs
Exercise programming that includes each major muscle group

Giuliana graduated from Colorado State University (CSU) in 2016 with a Bachelor’s of Science degree in Health and Exercise Science. While in college, she worked as a student trainer in CSU’s Adult Fitness Program and climbed with the CSU rock climbing team during their two years as collegiate national champions.
In the past few years, Giuliana has worked with a variety of individuals while gaining expertise as a fitness instructor. One of her favorite experiences has been working with a former triathlete struggling with M.S. to formulate and carry out a training schedule. She also worked as an adaptive CrossFit coach for a young man with down syndrome.
Giuliana’s inspiration for working in the health and wellness field originated from her passion for maintaining a physically active lifestyle through the sports and movement-oriented activities that she loves. She believes in finding internal motivation for exercise by seeking to improve one’s performance in the activities they enjoy. For Giuliana, these activities are rock climbing, snowboarding, aerial dance, mountain biking, yoga, and hiking. She is excited to help you to build a similar passion for movement, in any unique form it will take!

Background:

• B.S. in Health and Exercise Science
• NASM Certified Personal Trainer
• NASM Certified Nutrition Coach
• PSIA Alpine Level 1 Ski Instructor
• AASI Level 1 Snowboard Instructor
• Collegiate National Champion Rock Climber
• Wilderness First Responder Certified since 2015

Complete Fitness Assessments

Fitness assessments are available by appointment. Clients must fill out a health history questionnaire prior to the assessment. Please contact the fitness staff to make an appointment and receive a questionnaire.

Testing protocols will be selected in collaboration with the trainer you choose to work with.

John’s standard protocols include a 3 or 7 site skinfold caliper body fat percentage test, flexibility testing (sit & reach and torso rotation), submaximal VO2 testing (treadmill or bicycle) and a functional movement screen.

Jules offers a customized combination of tests including: 4-site skinfold caliper body fat percentage test, waist to hip ratio, flexibility testing (sit & reach, “back scratch” test), submaximal VO2 testing (treadmill or step), static and dynamic postural assessments, and performance assessments including predicted 1 rep max for bench press and squat, push-up test, Davies test, and Shark Skill test.

Pricing: $70 ($60 for members)

Functional Movement Screen

The Functional Movement Screen is an assessment to document movement patterns that are key to normal function. Assessing these patterns, the FMS identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. The FMS score is used to track progress and identify exercises that will be most effective to restore proper movement and build strength. Must be 13+)

Pricing: $30

Body Composition Assessment

Body composition assessments include a 3 or 7 site body fat percentage test. Tests are performed using a state of the art skinfold caliper. Your confidential results are interpreted, and explained to you by a fitness staff member. This assessment includes a print out of your results.

Because muscle weighs more than body fat, it is important to use body fat percentage as a tool for measuring and tracking body composition. This testing provides the most accurate data for tracking hard earned progress. Body fat percentage is an important predictor of chronic disease including cardiovascular disease.

Pricing: $20

Nutrition Coaching and Meal Planning

With Personal Trainer and Certified Nutrition Coach Giuliana (Jules) Sheldon

Our Flexible Weekly Plan Includes:

1. Three days of recipes for meals and snacks that may be repeated throughout the week, and weeks to come
   • Meal and snack options based on preferences and allergies/intolerances
   • Three Easy Breakfast Options – quick and nutritious combinations that take less than 5 minutes to put together, and will keep you feeling satiated for hours
   • Three Quick Lunch Options – meals that can be packed for work or school the day before, or rustled up on the fly
   • Three Satisfying Dinners – dinners that can be cooked in 40 minutes or less, with options for bulk cooking to provide leftovers for days
   • Six interchangeable snack and dessert options to control cravings
2. One hour personal nutrition coaching
   • Can be in person, by phone, or zoom
   • Can be a single 60 minute session, or split into shorter sessions to total 60 minutes
   • Includes personalized recommendations including mindful eating training, intermittent fasting, and in depth analysis of relationship to food
   • One (or more) day(s) per week of supported independent eating to build autonomy and allow for flexibility
   • Assistance learning new tools including food logging apps and food scales

Meals can be repeated as many times as desired. This plan doesn’t require renewal every week, just add another week when you’re ready. Another option is to begin decreasing frequency of weeks purchased after building up a solid base

Can be used alongside personal training for best results

Complimentary Initial Consultation Includes:

• Health History Questionnaire
• Eating Behavior Questionnaire
• Goal Setting and Problem Solving Worksheet
• Trainer/Client Agreement
• 1 Week Food Log
• Body Composition (Optional)
• “Before” Photos (Optional)

Cost: $50 / Week

Email Jules@Fraservalleyrec.org to get started

Group Fitness Schedules

Rules for Fitness Class Reservations:

Group Fitness schedules change monthly. New PROGRAM CALENDARS are posted by the 23rd of each month, and are available at the front desk.

Fitness classes are $7.00 per class if you sign up online and $10.oo for walk ins.
All patrons will need to gain entry into the facility with a day pass or membership prior to attending fitness classes.

Are you a Silver Sneakers member?

Several health insurance providers take part in the Healthways Program.  Members of this program are entitled to free or reduced memberships at hundreds of fitness and recreation centers across the country.  Silver & Fit is a similar program.  This program is also provided by your healthcare provider.  Click here for more information.

Strength and Balance: Mondays and Wednesdays 9:00-10:00am

In this class you can expect to start by using body weight for a focus on core and improved balance. The class will then move into a workout using weights to improve the participant’s overall strength.  We will always end class with a great full body stretch.  All levels are welcome.

Butt and Gut: Tuesdays 7:45-8:45am

This class will focus on the legs, glutes, and core. Exercises will incorporate hand held weights, steps, mat work, and balance activities. Cardio will also be included by using plyometrics to kick start your heart rate

Mat Pilates: Tuesdays 9:00-10:00am

Pilates is a method of physical movement designed to stretch, strengthen and balance the body. The focus of Mat Pilates is strengthening the core, incorporating the whole body so that postural symmetry, flexibility, joint mobility and muscular strength are all results. Using props and the classic Joseph Pilates exercises, you will leave this class feeling stronger, leaner, longer and more energized. All levels.

Vinyasa Yoga: Tuesdays 12:00-1:00pm Begins April 2023

A yoga class for all skill levels. Intentional movements paired with breath to increase strength, flexibility, balance, and cardiovascular fitness levels.

Yoga Fusion: Fridays 8:00-9:00am

Yoga Fusion blends traditional yoga postures with other low impact exercises such as Pilates and toning. This class will work towards improving balance, strength, and flexibility. It is a dynamic class which allows time for stillness, breathing, body awareness and hands on adjustments from the instructor. Props such as blocks, blankets, bolsters and straps are available to support and enhance the poses. All levels welcome as modifications are given as needed

Silver Sneakers Classic: Tuesdays 10:15-11:15am

This workout includes fall prevention drills and exercises to improve strength and endurance. Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support. Please wear appropriate clothing and shoes.

Silver Sneakers Yoga: Wednesdays 10:15-11:15am

Move through seated and standing yoga poses to increase flexibility, balance and range of motion. A chair is used to meet a variety of fitness levels. This class is designed to challenge you physically and mentally with a variety of simple and safe yoga exercises that you will do at your own pace. Using a chair for support, you will increase flexibility, build endurance and learn how to relax and think more clearly.  Class is held on a wood floor so indoor shoes are required for the class, no outdoor shoes/boots and no stocking feet.

Silver Sneakers BOOM Move: Thursdays 10:15-10:45am

Silver Sneakers BOOM MOVE is a 30-minute dance-based, safe-yet-challenging exercise class designed specifically for active older adults. The easy-to-follow choreography is gentle on the joints and darn right FUN!  Participants will increase cardiovascular endurance, functional stability, and movement efficiency while building social connection that empowers the ability to live a best, fit, strong life!

Silver Sneakers BOOM Mind: Thursdays 10:45-11:15am

SilverSneakers BOOM MIND, a 30-minute class designed specifically for the active older adult participant, fuses the best of Pilates, yoga, and athletic stretching in a way that makes these disciplines accessible to participants of multiple skill levels. This class, which includes instructional floor-work, targets improvements in flexibility, core strength, and posture, while working toward injury prevention, increased mobility to get up and down from the floor, mind-body awareness, and stress reduction.  Class can be performed with shoes or barefoot.

Boom classes can be taken together or separately. Be sure to register!

Kung Fu/Tai Chi Practice: Mondays and Fridays 5:00-7:00pm

All Levels: 5:00-6:00pm

Upper Belts: 6:00-7:00pm

The Shaolin program in the Fraser Valley is designed to introduce several styles within the Art, including Tai Chi, Animal styles, classical weapons and practical self-defense techniques. Beginners learn the internal aspects of Shaolin with simple Chi-Kung exercises and a 24-posture combined style Tai Chi form and are introduced to the external aspects or the Art through basic stances, sparring, and eagle claw self-defense techniques. As students’ progress they learn many more styles, including things like Tiger, Crane, Monkey and Mantis; weapons like Bow Staff and Er Chie Ku as well as other internal arts like Pa Kua Chang and Hsing I Chuan. Advanced students also practice complex styles like the Fists of Flower Mountain and Drunken Immortal Boxing, adding weapons like Broadsword, Spear and 3-sectional Staff. Fraser Valley Recreation classes in Shaolin meet twice a week on Monday and Friday evenings. Students are encouraged to practice and advance at their own pace and instructors are available to assist students outside of class times on a limited basis. The first hour will be an all belts class and the second hour will a higher belts class.

Power Sculpt With Deanne

Power Sculpt: Mondays 7:45-8:45am

This is a high intensity, high energy, short duration intervals and circuits combing power movements and strength training used to define all major muscle groups of the body. If you are serious about exercise and your workouts- this class is for you. Be prepared to work at a higher level of cardiovascular endurance and push yourself to the next level. Each class is different and uses a variety of equipment and weights. The class will be held outside when possible so please dress appropriately. Higher Level Class

Winter Conditioning: Mondays 5:30-6:30pm in the gymnasium

Only 4/3/23 class will be held in April

This class utilizes metabolic resistance training to burn calories, build muscle and elevate metabolism. The format is a timed set circuit which will include kettle bells, sandbags, training ropes, medicine balls, physioballs and body weight exercises. Water bottle and towel are recommended.

Spin Circuit: Thursdays 7:45-8:45am

Get results with this high intensity interval Spinning combined with strength exercises targeting all muscle groups.  This class starts with a warm up and stretches.  You will be on the bike spinning anywhere between 1 minute to 10 minutes at a time, getting off the bike to complete a circuit and back on the bike to finish a couple more rounds.  This circuit workout will incorporate a variety of exercises using hand weights and other props around the gym.  We will end the class with an core workout and cool down.  You will need athletic shoes and water bottle.  We will have a lot of fun, so bring along your energy and a great attitude!

Power Hour: Thursdays 9:00-10:00am

No class in April

Full-body strength and HIIT class that will help increase strength, power, functional movement, and anerobic endurance through the use of weights, medicine balls, balance drills, and plyometrics.

Join us for Ballroom and Latin Group Dance Class this Fall! Ballroom & Latin dancing are the best types of dancing for couples. Classes can be romantic, bonding experiences for couples, or give single students the chance to socialize and connect with new friends. The dances that fall into this category are: Waltz, Tango, Foxtrot, Viennese Waltz & Quickstep; Cha-Cha, Rumba, Swing, Bolero, Mambo, Salsa, Merengue & Samba;  If the class is not full, drop-ins may be allowed.
Location:   Fitness Room
Instructor: Zhanet Bochukova                   MIN/MAX: 5/20

Activity #      Age                Day                Date                   Time               Fee(ID/OD)
167321-1       Adults Only        W                01/04-02/08          6:00P-7:00P      $135/$135
167321-3       Adults Only        W                02/15-03/22          6:00P-7:00P      $135/$135

Youth Fitness Training: Wednesdays 4:00-4:45pm

(Ages 10-12): Learn gym etiquette and the fundamentals of body mechanics and movement through agility, speed, spatial awareness, and injury prevention to help young athletes achieve their personal potential. After class, students must wait in the lobby for parent pickup.

Zumba takes the “work” out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning
dance fitness party. It’s a total workout, combining all elements of fitness – cardio, muscle conditioning, balance and
flexibility, while rocking out to amazing music. It’s exercise in disguise. Super effective! Super fun! Open to Men and
Women.*
*Please sign in and pay $5 per class to the instructor at the church. This is a drop-in class, no need to pre-register.
You may also a purchase a Zumba “Punch Pass” 10 punches for $45.
Location: Fraser Historic Church                                   *NO CLASS on Holidays or School Vacations
Instructors: Montana Cramer & Helen Sittig

Age                Day                    Time
18+                 Mondays              6:00P-7:00P
18+                 Wednesday          8:00A-9:00A
18+                 Wednesday          6:45P-7:45P
18+                 Friday                   10:00A-11:00A

• 13 pieces of aerobic equipment (4 treadmills, 4 ellipticals, 2 upper body ergometers, upright & recumbent bicycles, and a Concept 2 rowing machine)
• 11 Cybex Eagle selectorized machines
• Hammerstrength and Cybex strength equipment
• 3000 pounds of free weights
• Dumbbells 5-100 lbs, kettlebells 5- 50 lbs
• Functional Alley-workout space sponsored by Crossfit ThinAir dedicated to high-intensity exercise
• 1 Olympic platform
• Cable Crossover
• Nautalis Hip Thrust Machine
• 1/14 mile elevated walking/running track
• Physioballs, medicine balls, BOSUs, dynadisks, foam rollers, bands

• No one under 13 years of age may use the fitness area.
• Children ages 13-14 must be supervised by a guardian in order to use the fitness area.
• Children ages 13-17 must complete a fitness orientation prior to using equipment
• Children must be 13 years or older to use the indoor track unless accompanied by a guardian
• Children must be 16 years or older to attend a fitness class unless accompanied by a guardian

Fitness Orientations (Youth and Adult)

Complimentary fitness orientations are offered by fitness staff. An orientation is a great way for you to learn about all of the equipment our facility has to offer! Orientations take 30 minutes to an hour to complete.

• Participants must be 13 years old to participate.
• Participants will need to wear appropriate shoes and clothing.
• Individuals or groups will be led through the basics of the cardiovascular, selectorized, and free weight equipment plus general rules and etiquette.
• Each participant will receive a worksheet to help track their progress on the selectorized machines.

Youth Fitness Orientations:

Youth ages 13-17 are required to complete a fitness orientation before using the fitness areas. Once completed, it will be noted in the youth’s household information. This will notify staff that the orientation has been completed when checking in. Even upon completion of this training, youth ages 13-14 must be accompanied in the fitness areas by a guardian 16 years or older.

What Are Belay Hours?

Belay Hours are designated times when a climbing instructor will be in attendance at the climbing wall. Climbing instructors can answer questions, provide belay certification, and belay guests on our climbing wall.

When Are Belay Hours?

After gaining entrance to the facility via membership or day pass, simply show up during the designated belay hours:

Thursday, Friday and Saturday 5PM – 7PM, and Sunday 2PM – 4PM

During the last two weeks of December, we will have additional Belay Hours 5-7PM on Tuesdays and Wednesdays

How Much Does This Service Cost?

Attending Belay Hours to obtain a Belay Certification requires a one-time certification fee. See “Autobelay and Toprope Certification Options” below for details.

Attending Belay Hours to be belayed by a certified instructor costs $10. This buys 30 minutes of combined supervised time on autobelay and instructor belayed top-rope.

Climbing Skills Assessment and Certification:

Climbing wall Skills Check and Belay Certification at the Grand Park Community Recreation Center. Certifications are a pass/fail test.

A pass requires the following:

• Ability to tie a proper figure-8 knot and follow-through from memory
• Properly putting on a climbing-specific harness (bring your own or use one of ours)
• Verbal communication between climber and belayer
• Proper underhand belay technique using an approved belay device (grigri or ATC: bring your own or use one of ours)

If the certifying instructor determines insufficient knowledge and technique is demonstrated, the climber will be charged the extra $10 for a belay skills clinic. After passing the test climbers will receive their belay certification. Once certified, climbers may use the autobelays and topropes when the recreation center is open and no climbing programs are scheduled. If you need to brush up on your skills, please refer to the Climbing Skills Clinic and Certification. If you are unsure which certification option is right for you, ask an instructor during belay hours, or email Jules@Fraservalleyrec.org.

Must be 13 years of age to get certified.

Location: Fraser Valley Rec – Climbing Wall
Age: 13-113 Fee: $25

Climbing Skills Clinic and Certification:

This class teaches how to safely use the climbing wall’s top ropes with proper belay technique, in addition to safe auto belay use. Use of a belay device for rope feed and stop techniques are taught for a controlled belay. Climbers will learn how to correctly fit a harness, tie a proper figure 8 follow through knot, and basic climbing commands. After course completion, climbers will be certified to use the top rope and auto belays on our climbing wall. The climbing wall can be accessed whenever the Recreation Center is open, and no climbing programs are scheduled. Must be 13 years of age to get certified.

Location: Fraser Valley Rec – Climbing Wall
Age: 13-113   Fee: $35

Can’t make it during Belay Hours? A Climbing Skills Clinic and Certification can be scheduled just for you!
Email Jules to make an appointment: Jules@fraservalleyrec.org

Auto Belay Certification:

Get auto belay certified by a climbing instructor in order to use our auto belays any time the Recreation Center is open, and no scheduled climbing wall programming is happening. Must be 13 years of age to be certified.

Location: Fraser Valley Rec – Climbing Wall
Age: 13-113 Fee: $15

Can’t make it during Belay Hours? An Auto Belay Certification can be scheduled just for you!
Email Jules to make an appointment: Jules@fraservalleyrec.org

Location: Fraser Valley Rec Climbing Wall
Instructor: Giuliana ‘Jules’ Sheldon         MIN/MAX: 2/4

Activity #
Age:  16+
Day:   Th
Time:  5:15pm – 6:30pm
Fee: $10 members / $15 nonmembers

What to Expect

Intro to Rock Climbing Class combines climbing technique, conditioning, and hard skills to give climbers of all levels the skills they need to progress their climbing to the next level.

Each week will focus on a technique concept, with drills and games to help participants master the highlighted skill.

Conditioning will be limited to the last segment of class, and will include exercises to increase pulling strength, and train opposing muscle groups that climbers tend to neglect.

Each class stands on its own, so participants can come when convenient. Classes will cater to the individuals in attendance, and their unique backgrounds. Participants are encouraged to bring ideas, questions, and requests for skills to learn and practice. Auto belay and top rope certifications are recommended, but not required for class.

See Youth Programs for up to date information on Afterschool Climbing Club and our all new advanced youth program Climbing Club: New Heights

Enjoy the wall and discover the fun of climbing while being belayed by a certified instructor. This service is available during scheduled belay hours only. For more information, see Belay Hours FAQ or the Climbing Wall Schedule (above.)

Location: Fraser Valley Rec – Climbing Wall
Age: 4+ (Must be at least 25lbs)           Ability Level: All
Fee: $5 for 2-3 belays on the climbing wall in addition to the entry fee.

Learn to rock climb on a variety of surfaces! Climbing will take place in Arapaho National Forest, Adventure Quest Aerial Park, and Fraser Valley Rec Center. In this camp you will learn belaying, knot typing, rappelling, and how to improve your climbing technique. Participants will not only gain knowledge in climbing equipment but also confidence in their climbing skills. NEW-Full day on Friday. 
Registration cancellations prior to May 1, 2023 will result in a refund, minus a $25 administrative fee. Cancellations after May 1st up to 20 days prior to the camp start date will result in a refund, minus a $75 administrative fee. No refunds will be granted for cancellations within 20 days of the camp start date.

Location: Fraser Valley Sports Complex
Instructor: Igor Guziur & Staff     MIN/MAX: 10/15

Activity # 322648-06
Age:  6-12
Day:   M-F 
Date: 06/19/23-06/23/23
Time:  8:30A-11:30A
Fee(ID/OD):  $350/$360

Activity # 322648-07
Age:  6-12
Day:   M-F 
Date: 07/10/23-07/14/23
Time:  8:30A-11:30A
Fee(ID/OD):  $350/$360

Activity #  322648-08
Age:  6-12
Day:  M-F 
Date: 08/07/23-08/11/23
Time:  8:30A-11:30A
Fee(ID/OD): $350/$360