Fitness Area

West Wall:

Functional Alley Update

Functional Alley will be blocked off by a temporary wall beginning around June 10th. This area will be EMERGENCY EXIT ONLY. The emergency exit can be accessed from the west side of the running track. Equipment normally found on the floor of Functional Alley will be kept by the cable machines. Equipment kept on pullup bar can still be checked out from the Fitness Office and used on the Cable Cross. An additional emergency exit is located on the Running Track. This wall will minimize noise, dust and distractions during construction. It will most likely stand through mid November.

Scheduled Items For July:

• Solar panel installation above gymnasium and gymnastics area
• Demolition: a small section of overhanging roof above the pool area is scheduled for demolition Monday, July 22nd
• CMU wall will be built to form the exterior walls of our expanded area. CMU walls are scheduled to be completed by July 25th
• Siding will be removed from the ground floor level of the building to prepare for upgraded siding
• Rough-in electrical for new area
• Wood blocking for exterior windows

Scheduled Items For August:

• Installation of structural steel
• Installation of metal siding and window flashing
• Installation of roof decking and rough-in roof drains

Scheduled Items For September:

• Cut free weight opening
• Cut mechanical penetrations
• Group fitness HVAC
• Install Level 1 Tyvek
• Roof insulation
• Install window flashing
• Tie into sprinkler system
• Fireproof steel

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.

Giuliana (Jules) Sheldon, Fitness Supervisor: Jules@fraservalleyrec.org

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

2024 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.

Giuliana (Jules) Sheldon, Fitness Supervisor: Jules@fraservalleyrec.org

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

2024 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.

Giuliana (Jules) Sheldon, Fitness Supervisor: 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.

Complete Fitness Assessments

We now offer bioelectrical impedance body composition testing through a state of the art Tanita machine

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.

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
   • One Easy Breakfast Option – quick and nutritious combinations that take less than 5 minutes to put together, and will keep you feeling satiated for hours
   • One Quick Lunch Options – meals that can be packed for work or school the day before, or rustled up on the fly
   • One Satisfying Dinner – dinners that can be cooked in 40 minutes or less, with options for bulk cooking to provide leftovers for days
   • Three 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:

Cancellation Policy: Cancelling your reservation less than 12 hours before the start of class will result in a 50% cancellation fee. There will be no refunds for classes after the fact.

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

Full length (1 hour) fitness classes are $7.00 per class if you sign up online and $10.oo for walk ins. Half hour fitness classes are $5.
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.

Yoga For Every Body: Tuesdays 7:45am – 8:45 am and Thursdays 6:00pm – 7:00pm. No class 10/17.

A beginner-friendly Hatha flow class welcoming all levels. Focus on breath awareness and mind-body connection while strengthening and lengthening muscles. Each class targets a different muscle group, promoting overall flexibility and inner calm. Nurture your body and mind in a supportive environment designed for all abilities.

Cyclemania: FIRST Thursdays 7:45-8:45am

The first Thursday of each month, Power Sculpt will go CYCLEMANIA! This will be a full spin class with core work at the end.

Barre 30: Mondays 6:45pm – 7:15pm

Barre is a class for all skill levels that blends high-repetition, low-weight (or bodyweight) cardio and strength movements designed to fatigue your muscles. You can expect elements of ballet and Pilates to influence the workout to effectively improve your balance and flexibility while developing strength and muscular endurance

HIIT 30: Mondays 6pm – 6:30pm

HIIT, also known as high intensity interval training, is for all skill levels and will focus on bursts of high-intensity exercises followed by brief periods of recovery. You can expect a well rounded combination of weights and cardio to effectively increase cardiovascular endurance and build total body strength.

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

Registration begins at 8am on August 12th

Barre 30: Mondays 6:45pm – 7:15pm No class 10/21

Barre is a class for all skill levels that blends high-repetition, low-weight (or bodyweight) cardio and strength movements designed to fatigue your muscles. You can expect elements of ballet and Pilates to influence the workout to effectively improve your balance and flexibility while developing strength and muscular endurance

Yoga For Every Body: Tuesdays 7:45am – 8:45 am and Thursdays 6:00pm – 7:00pm

A beginner-friendly Hatha flow class welcoming all levels. Focus on breath awareness and mind-body connection while strengthening and lengthening muscles. Each class targets a different muscle group, promoting overall flexibility and inner calm. Nurture your body and mind in a supportive environment designed for all abilities.

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 for postural symmetry, flexibility, joint mobility and muscular strength. Using props and the classic Joseph Pilates exercises, you will leave this class feeling stronger, leaner, longer and energized. All levels.

Vinyasa Yoga: Tuesdays 12:00-1:00pm

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 Yoga: Mondays and Thursdays 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 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 Circuit: Wednesdays 10:15am – 11:15am

Circuit class includes resistance exercises that improve upper body conditioning, intermixed with cardio and balance challenges. You’ll move through blocks of exercises that focus on different muscle groups. The focus of this class is on toning muscles and building overall strength.

Power Sculpt: Mondays 7:45-8:45am

This is a high energy, short duration interval and circuit class that will combine power movements and strength training to define all major muscle groups of the body.  Be prepared to work at a higher level of cardiovascular endurance and push yourself to the next level.  Each class if different and uses a variety of equipment and weights.  The class starts with a warm up and short stretch, and ends with a core workout, stretch, and cool down. Please wear good gym shoes and bring a water bottle.

Spin & Sculpt: Thursdays 7:45-8:45am

This is a combo class format which can utilize many types of equipment, body weight, in addition to the indoor spin bikes. The class will either be split in two sections or be a combination of circuits.  While on the bike, we will work on cardio conditioning. When off the bike we will incorporate a variety of exercises as well as hand weights and other props around the gym. It is designed to work on strength and toning targeting all muscle groups. The class will end with an AB workout, stretch, and cooldown. If wearing cycle shoes, bring gym shoes for other half of class. This class is for all levels.

Cyclemania: FIRST Thursdays 7:45-8:45am

The first Thursday of each month, Power Sculpt will go CYCLEMANIA! This will be a full spin class with core work at the end.

HIIT 30: Mondays 6:00pm – 6:30pm No class 10/21

HIIT, also known as high intensity interval training, is for all skill levels and will focus on bursts of high-intensity exercises followed by brief periods of recovery. You can expect a well rounded combination of weights and cardio to effectively increase cardiovascular endurance and build total body strength.

Sunrise Circuits: Mondays, Wednesdays and Fridays 6:15am – 7:15am

This early-bird special is a nonstop athletic style class to challenge the whole body. It combines short bursts of cardiovascular work with longer intervals of strength training. This will trigger fat burn and muscle building for the rest of your day!

Power Lunch: Mondays, Wednesdays and Thursdays 12pm – 1pm

Make the most of your day with this circuit-based class. Increase endurance while toning and conditioning the whole body. This class is designed with busy working individuals in mind. This class includes short rest periods between circuits. Anyone who has limited time can leave early between circuits if needed. Please let your

Power Hour: Tuesdays 7:30-8:30am

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

Youth Jiu-Jitsu: Wednesdays and Fridays 5:30pm – 6:20pm August 21st – December 20th. No class the week of September 23rd or November 25th.

Adult Jiu-Jitsu: Wednesdays and Fridays 6:30pm – 7:30pm August 21st – December 20th. No class the week of September 23rd or November 25th.

The Fraser Rec Brazilian Jiu-Jitsu program is a 16-week program of Jiu-Jitsu fundamentals, a great place to learn the basics. Our professors are Brazilian Black Belts and have extensive coaching experience, are certified and have won numerous tournaments at all levels of Brazilian Jiu-Jitsu. Jiu-jitsu is one of two martial arts that are defensive (the other being Aikido). There is no striking and the main goal in Jiu-Jitsu is to level the field by taking the opponent to the ground to get a submission. Brazilian Jiu-Jitsu is one of the most effective self-defense martial arts, where real life self-defense situations are explored at the beginning of every class. As a sport, Jiu-Jitsu has a point system for certain moves and advancements as you progress towards a submission. Jiu-Jitsu is one of the fastest growing martial arts in the world. The uniform fee is an additional $100 for your Gi and Rash Guard if you do not already own one.

Mountain Movement/Fitness Dance and Zumba®: Mondays, Wednesdays and Fridays – see scheduled times for each day below

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 (Zumba)
18+                 Wednesday          8:00A-9:00A
18+                 Wednesday          6:00P-7:00P (Zumba)
18+                 Friday                   10:00A-11:00A

• 34 pieces of aerobic equipment
  • 4 Treadmills
  • 5 Ellipticals
  • 2 Upper body ergometers
  • 18 Keiser M3 spin bikes
  • 1 Expresso bike
  • 1 Recumbent bike
  • 1 Upright bike
  • 1 Concept 2 rower
  • 1 Concept ski ergometer

• 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
• 2 Cable Crossovers
• Assisted chin up/Dip
• 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.