Tae Kwon Do is an ancient martial arts based, unarmed self-defense against sudden attack.

Tae Kwon Do literally means the art of "kicking and punching".

The art originated in Korea over 2000 years ago and is focused on self-control and discipline of mind and body.

Mental and physical working together to create a good and balanced life with discipline and respect working together to create a good and balanced life! Mind and body working together to create a more peaceful world.

Master Robin Fell

Calendar of Events

DWSD Fitness Studio

TBA

Only 5 spots remain for beginner class...all ages from 8 - 80

$40 per month

POUND - Channel your inner Rockstar with this full body cardio jam session inspired by the infectious, energizing and sweat dripping fun of playing the drums. Designed for all fitness levels pound combines cardio, conditioning, and strength training with yoga and Pilates inspired movements. The work out as easily modifiable in the alternative vibe and welcoming philosophy applies to men and women of all ages and abilities. 

Silver Sneakers and Renew Active Approved!

Senior Stretch - "Stretch It Out" - A gentle method of bodywork, which will provide a full body stretch movements flow smoothly to increase flexibility, decrease muscle tension and develop core strength. Leave your stress behind and leave the studio relaxed and refreshed. This class can be executed in the chair as well as standing.

1:15 Thursday

Silver Sneakers, Silver Fit and Renew Active Approved

Strength and Balance - A low impact class that includes exercises for the total body to improve muscle strength and endurance, balance, and posture. Participants will use light resistance with emphasis on correct technique. This class is designed for beginners, as well as individuals wanting to get back into an exercise program. Exercises are adapted for individuals as needed.

Silver Sneakers and Renew Active Approved

10:00 Tuesday

"EnerChi" - T’ai Chi – “Dancing in Water” This Tai Chi program uses gentle sun-style Tai Chi routines that are safe, easy to learn and suitable for every fitness level. The gentle movements improve balance, flexibility and reduce stress. This class can be executed in the chair as well as standing.​

11:00 Tuesday

​Silver Sneakers,  Renew Active and Silver Fit Approved

Tabata Circuit + Core – Tabata is a circuit class that begins with a short warm-up followed by series of four-minute exercises broken into eight intervals. Each interval is 20 seconds of work followed by 10 seconds of rest. To make it  more challenging.

TBA

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Sara Cahill, Instructor

Master Robin Fell 6th Degree Instructor- Chief Instructor over 40 years of TKD training

Master Laurie Blumeier 5th Degree Black Belt-40 years training

Dr David Stone 3RD Degree Black Belt-30 years training

Ms Michelle Franz 2ND Degree-25 years training

So the question that we hear a lot when someone wants to try a new class is .....
“How hard is it?” Well the answer is always ... “How hard do you want it to be?” 
I know!  I really didn’t answer your question. That’s because I can’t. As with any workout or class that you want to take it will be as hard as you make it!  How much effort are you putting in? Are you working past the point where your mind says you are done?  Well that’s how hard it will be and if you dig a little deeper and push a little further it may be even harder! 
But let me offer some sage advice - listen to your body!  Not your mind saying “you can’t” or “it’s too hard” but your body!  If it hurts your knees then modify the moves or take a break and just March it out. Just keep moving!  If the move or routine is too difficult today - don’t give up! Modify today or tomorrow but remember that functional fitness and movements that mimic everyday life - stretching, reaching, pulling, pushing and twisting will enhance your quality of life long after the agony of the first or second class. 
And, before you know it you won’t need to modify all the moves. In a perfect world you won’t need to modify any- but remember to listen to your body!  Be gentle on yourself as you try new programs and classes. Each day is an opportunity to get better than the day before. And we all have to crawl before we can walk! 
So now I ask you- how hard is this new class going to be??

Sara Cahill

           Strength Training

​                5:30 Tuesday

Martial Arts - The style of taekwondo is more than a system of self-defense; it focuses on training the mind and body with emphasis on the moral development of the student including principles of courtesy integrity perseverance and self-control. It allows the participant to develop a strong sense of self-esteem and confidence.

TBA

Clogging - The State Dance of Kentucky! High energy and lots of fun! Clog dancing is like tap. Dancers learn Appalachian clogging steps. No experience is necessary for the beginner clogging class. Along with fun, dancers get the benefits of improved flexibility, coordination, endurance, strength, cardio and building self-confidence.

Beginner 5:30 Monday

​Plus 6:00 Monday

Advanced 7:00

Rev & Flow by REFIT - Is a high intensity, low impact workout design for everyone. Although it is movement music it is not a cardio dance class. Movements are slower, focusing on strength balance, flexibility, and mobility.

TBA

Boot Camp - An interval training class that mixes calisthenics and bodyweight exercises with cardio and strength training. With a new work out every week, these classes are designed to push participants harder than they would normally push themselves and to always keep the body guessing

TBA

Kids Yoga - In this playful 30-minute class children learn yoga poses through creative cues and storytelling. This class will improve gross and fine motor skills but also building strength, flexibility, and balance. Class ends with breathing and relaxation techniques that will improve concentration.

TBA

 

$40 monthly

​Class Descriptions​

Dance Fitness - Zumba - is a “total workout” combining all elements of fitness cardio, muscle conditioning, balance, flexibility and boosted energy. It is a program infused with hypnotic Latin rhythms and easy to follow moves.  The routines feature Interval training sessions where fast and slow rhythms are combined with resistance training to tone and sculpt your body while burning fat. Experience an absolute blast of calorie burning, body energizing, awe-inspiring movements.

6:30 Tuesday

Silver Sneakers, Renew Active and Silver Fit Approved

REFIT - With powerful moves and positive music, you will discover an inspiring workout that changes your body, mind and soul. This cardio focused class is effective and fun. Perfect for beginners and challenging for fitness enthusiasts (which means it is a workout designed for everyBODY)

TBA

Line Dancing - Learn fun line dances or just come for fun exercise for the body and mind. You will learn mini social line dances to a variety of music. You will learn basic line dance steps that  you can take to the dance floor. Line dancing is great for enhancing memory, balance, coordination to keep you young, plus a nice cardio workout that feels like play 
Silver Sneakers, Renew Active and Silver Fit Approved

Beginner 12:00 Monday

STRONG - Join the strong nation, use your own body weight to push herself through a high intensity interval training like work out. We call it high intensity interval tempo training.  In a 30- or 60-minute class you will do everything from traditional squats and lunges to Burpees, shuffles, kicks, punches, push-ups and all sorts of core sculpting moves as you work out to inspired beats.  Bring a towel , your mat and be prepared to sweat and push yourself to the limit.
5:30 Wednesdays

Silver Sneakers and Renew Active Approved

YOGA​

This Class of includes yoga postures with strength balance and flexibility found in traditional yoga practice that all fall under the umbrella of Hatha Yoga. The class will combine Asanas or  Flows using breathing techniques to increase internal heat as well as utilizing the principles of Yin to increase flexibility and calm the mind and restore the body as we settle into our postures on our mat. 
You will need to bring a yoga mat (and a blanket/beach towel for your bottoms)a strap or belt. And a yoga block if you have one. But if not we can improvise. 

4:30 Tuesday

Approved for Renew Active,, Silver Sneakers and Silver Fit

Kickboxing- Cardio kickboxing uses easy to follow kick and punch combinations for a total body cardio workout.

​TBA

 

YOGA with Sara!

4:30 Tuesdays

All Classes, except Two Step and Plus Clogging are

Silver Sneakers and Renew Active or Silver Fit Approved!