Adults, join us for a Friday midday pick-up hockey game! Fridays, November 7-February 27(none 1/9 & 1/16)12:00-1:00 pm Please note time change from previous year!

Instructor: Janice Novak Perimenopause starts around the age of 35 for most women and can last 10-15 years. Common symptoms include fatigue, migraines, weight gain, water retention, depression, sleep disturbances, joint aches, hot flashes, anger flashes, migraines, fibroids, exaggerated PMS and more. Once you understand exactly what is causing all the troublesome symptoms, they are much easier to correct. We’ll discuss how to get hormone levels measured - blood test vs. saliva test and what to do with the results; traditional HRT vs. bio-identical; acupressure points to assist in symptom relief and nutritional musts. You’ll leave with multiple tools and techniques for restoring health and well-being.

Instructor: Coach Amanda Berg, Certified Strength & Conditioning Specialist Participate in every date and receive a full refund! There is strength in community—especially when it comes to fitness. B.O.M.B. Moms is a supportive workout group designed for women to train and sustain together. As strength training gains popularity among aging adults, particularly women, it can be difficult to navigate the overwhelming amount of fitness information available. This course aims to cut through the noise and provide effective, guided training in a welcoming environment. What sets this course apart is Coach Berg’s approach: she works out alongside the group, using her own training time to model proper form, offer encouragement, and provide real-time coaching. As someone who loves the weight room but finds it hardest to train at the end of the day, Coach Berg created this morning program to help both herself and others stay consistent. Each session begins with a guided mobility warm-up, followed by structured strength training that includes prescribed movements and lifts. Every movement can be progressed or regressed to meet individual fitness levels, making this program accessible and challenging for all participants. Sessions conclude with a flexibility-focused cool-down. Participants will also receive two strength workouts per week to complete independently, off-site and on alternate days from in-person sessions. Motivation gets us started, Dedication keeps us going! This course serves as a trial offering.Continued interest and attendance will lead to a full 3-month transformation program running January through March.

Hall Walking at the Dassel-Cokato High School/Middle School Complexhall walking map 2025.pdf.jpg2025-2026 School Year - School Days only.Please refer to the district calendar: isd466.org/our-district/calendarsMonday-Friday • 6:45-7:45 am & 3:30-8:00 pmMorning Walking: Enter south High School Door GEvenings: Enter east Performing Arts Center door. Fee: $2 for the entire school year

Instructor: Janice Novak In the past you probably could drop weight by cutting back on calories or exercising a bit more. But then suddenly the scale stops moving, and you just can’t seem to lose weight. THE GOOD NEWS - You could lose up to 20 pounds in a year – without eating less. Just by revving up your metabolism, you can burn more calories every day, lose fat, boost energy, feel stronger and more fit. In this class, you will learn 20 SIMPLE things you can do every day to boost your metabolism.

ONLINE: Google MeetInstructor: Taylor Cain Discover the benefits of a plant-forward diet with practical and delicious ways to include variety into your routine.

Instructor: Janice Novak Have you ever caught sight of your reflection in a window or mirror to see that your head leads the way? Or noticed that your shoulders and upper back are too rounded forward? You’ll learn simple techniques to improve posture and stand straighter. We’ll do exercises to help flatten the upper back, un-round shoulders and flatten your midsection. Learn how to reduce the risk of osteoporosis and how to re-gain bone mass. We’ll discuss the latest research findings on nutrition, minerals and trace minerals needed for bone health; foods that help and/or harm your bones and more. Wear loose, comfortable clothing. You will need a resistance band or tube for some of the exercises.

Instructor: Janice Novak If you currently take thyroid medication but are still gaining weight and still have a variety of symptoms, there’s more you need to know. Fatigue, weight gain, depression, anxiety, rising cholesterol levels, inability to focus, thinning hair, digestive problems, abnormal blood pressure, reduced sex drive, and heart palpitations are only some of the symptoms. We’ll discuss the 5 things that need to be measured, but usually aren’t; why the #1 thyroid replacement may not be helping you; foods that help or hinder; commonly misunderstood rules of how and when to take thyroid meds; environmental triggers and info you need to discuss with your doctor. This workshop is a source of information only and should by no means be considered a substitute for the advice of a qualified medical professional.