1. health and fitness

3ness Fitness Pamper and Party Weekend th
nd
20 – 22 February 2015 De Vere Wokefield Park Reading RG7 3AE GENERAL INFORMATION AND TRAVEL DETAILS Where You Are Going? 
Wokefield Park Hotel, Goodboys Lane, Reading, RG7 3AE – Make sure you put this postcode in your Satnav – no other!! When do I get there? 
12.00 Friday 20th February 2015 – Check‐in closes at 21.00. What Do You Need to Bring 
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Trainers – If you have a pair for outdoors as well, that would be great. Sports clothes for in and outdoor classes. Cash, cards for shopping area and drinks – no personal drinks allowed in parties. Red and White theme party clothing. Confirmation letter (emailed the week of the event). A smile and the right attitude  Check‐in/out Details 
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STAYING AT WOKEFIELD PARK?: Check‐in is from 12.00 on Friday 20th February: We cannot guarantee bedrooms to be ready at this time, but we aim for all rooms to be ready for 14.00. Executive Centre guests check‐in will be in the foyer of their building until 21.00. Mansion guests check‐in will be in the Mansion reception until 21.00. 2 Day Pass holders check‐in from 08.30 on Saturday at the Executive Centre reception. Any Friday arrivals after 21.00 will need to check‐in at the Executive Centre reception no matter where they are booked in. Check out is at 12.00 on Sunday. What Happens at Checkin? 
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Go to 3ness check‐in FIRST!! At the 3ness check‐in you will be supplied with a security band – YOU WILL NOT BE ABLE TO CHECK INTO YOUR ROOMS IF YOU HAVE NOT BEEN SECURITY BANDED BY THE 3NESS RECEPTION STAFF!! Every person in your party will need to check in with 3ness and at the hotel reception to receive a Key card. For health and safety reasons all Party Leaders must complete their group’s email registration details previously requested by 3ness. How do I get there? By Car
Exit the M4 at Junction 11 Exit at junction 11 and take the A33 towards Basingstoke. Keep in right hand lane, through the first set of traffic lights. At second set of traffic lights, turn right ‐ signposted Grazeley & Mortimer. Turn left at mini‐roundabout. After approx 2.5 miles and after crossing over a railway bridge, the entrance to Wokefield Park can be seen on the right hand side. Exit the M3 at Junction 5 Follow signs for Hook and Reading onto the A30. At next roundabout take B3349 for Reading. Continue following signs for Reading. Join A33. At roundabout before M4 turn left to Grazeley & Mortimer. Turn left at mini‐roundabout. After approx 2.5 miles and after crossing over a railway bridge, the entrance to Wokefield Park can be seen on the right hand side. By Rail Wokefield Park's nearest mainline station is Reading, approximately 7 miles away. Trains from Reading also connect with Mortimer Station, which is just a 5 minute drive away. By Air Heathrow London Airport ‐ 36 miles (approximately 30‐40 minutes drive). By 3ness Coach If you are catching the coach please note – ONE PIECE OF LUGGAGE ONLY and be sensible, do not pack as if you are going on holiday for 2 weeks!! The pickup/drop off point is Ye Olde Black Bull Pub (next to Natwest Bank), 15 High Rd, Stratford, London E15 4BQ. The coach will arrive at 10.00am on Friday 20th February and will leave at 10.30am – with or without you!! On Sunday 22nd February the coach will arrive at the Reception of the Wokefield Park Mansion Reception at 2.15pm and 2.30pm at the Executive Centre Reception and will leave at 3pm – with or without you!!! Bring your final booking confirmation letter (will be emailed nearer departure date) with you, as proof of coach seat(s) purchased and present it to our rep Claire. Fitness and Social Timetable Final Timetables 
ONLY BLUE TIMETABLES SHOULD BE USED (allocated on arrival at Wokefield Park)!! THERE MAY HAVE BEEN CHANGES AND USING THESE TIMETABLES IS THE ONLY SURE WAY TO KNOW THAT YOU ARE USING THE RIGHT ONE. Entertainment  FRIDAY NIGHT WELCOME SHOW & PARTY ‐ This starts at 9pm in the Executive Centre Suite. We kick off with a welcome speech and presenter introduction from Paul Francis, followed swiftly by fun and games and a show with Hakeem. We then retire to the Exec Centre bar for our welcome party with DJs, Tito and Big Business.  SATURDAY NIGHT – Theme Party Night – From 9pm the Exec Bar hosts our Red and White party. WARNING – We have a strict finish time of 2am for our parties, so please arrive at dinner ready to party straight after. It is up to you to make a night of it – THE PARTY WILL START WITHOUT YOU!!! Shopping & Services  All stalls and Services are located in the Executive Centre walkway called ‘The Street’.  Merchandisers: 3ness, Forever Living, Your Tee, StepnPump, Pelvic Floor Secrets and Mary Kay. BRING CASH WITH YOU, but if you forget there is a cash machine located in the Executive Centre foyer.  Beauty Treatments take place in Sky Meeting Room 1 – Exec Centre with Heavensent Beauty Therapists.  Sports Massages by Chartered Physios (previously Innovation Sports) can be found at the Exec Centre in Sky Discussion Rooms 1‐4. Class Rules  All classes are on a first come basis – There will be no reserving of equipment i.e., steps, hand weights, bikes, etc. Please do not get upset if we turn you away from a busy class. Make sure you plan an alternative class in every hour you wish to train. All classes will be cleared of participants before entry is permitted for the next class. Meals  Breakfast 6.30am–8.30am in Mansion – 7am‐10am in the Exec Centre.  Lunch is from 12‐2pm on Saturday and Sunday in the Exec Centre (For Everybody).  Dinner for everybody is in the Exec Centre 7‐9pm ‐ (you must be casually dressed for dinner or in your party theme clothes). Some Stuff you get for Free! 
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Wifi – Password is venues. Tea and Coffee stations. Nintendo and WII games centre Pool table Table Football Internet Cafe Energy Stations Swimming Pool Tennis Mini Gym Golf ‐ 0844 980 2322  Driving Range ‐ £3.50 for 50 balls – Club Hire is free for this activity only  Play an 18 hole round with your own clubs ‐ £20 add another £20 to hire clubs.  Crazy Golf £1 We cannot wait to see you at the venue – PLEASE ensure you read all documents we have sent you. The man above will be holding 2 seminars that will explore the world of relationships. Whether you are in one, want one or frightened of one – Des O’ Connor will teach you how to go about keeping what you have or finding what you need in a relationship. Check Out What is Going on and When
Day/Time
What's Happening
Friday
Coach arrives outside Ye Olde Black Bull Pub (next to Natwest Bank), 15 High Rd,
10.00
Stratford, London E15 4BQ.
Friday
10.30
Friday
12.00
Friday
15.00
Friday
19.00
You better be on it!!
Check-in opens. All rooms may not be ready, so be patient. If you are staying in
Try and get to the event for 12.00.
the Mansion then check-in at the Mansion Reception. Everyone else checks in at the
with your surroundings.
Classes start in the Executive Centre.
Let's get going!!
It's good to eat together. Sit
Dinner Time - EVERYONE eats in the Exec Centre.
Exec Centre.
22.00
Saturday
01.30
Saturday
06.30-08.30
Saturday
07.00-10.00
Saturday
08.30 - 12.00
Saturday
09.00 and 10.00
Saturday
12.00 - 14.00
Saturday
14.00
Saturday
19.00
Saturday
21.00
Saturday
21.00
Sunday
02.00
Sunday
06.30-08.30
Sunday
07.00-10.00
Sunday
08.00 -11.00
Sunday
11.00 -12.00
Sunday
12.00-12.30
Sunday
12.30
Sunday
14.00
Sunday
14:15 - 14.30
Sunday
15.00
anywhere, with anyone, make
friends. Invite people to your table
if you know no one is sitting there.
21.00
Friday
It is a big site, so get acquainted
Executive Centre.
Friday
21.00
Don’t be late!!
Coach leaves on its journey to Wokefield Park, Goodboys Lane, Reading, RG7 3AE
Meet the presenters, staff and sermon from Paul Francis - Executive Suite in the
Friday
Comments
End of dinner.
Showtime & Party time in the Exec Centre - Following the welcome presentation we
settle down for a show hosted by Hakeem. Party time will then follow in the Exec
Centre bar with DJs Tito and Big Business - Get dressed for dinner and stay out!!
It will be fun
Belly full!!
Get there early, as we will not be
pumping tunes late into the morning.
Party ends - please return quietly to your rooms. Respect others that wish to sleep.
Silence!!!!
Breakfast in the Maple suite for all those staying in the Mansion. This room must be
If you arrive after 08.30 you will
vacated at 08.30 in order to setup classes starting at 10.00!!
at the Exec Centre.
Breakfast in the SBG - for all those staying at the Executive Centre.
only be able to have breakfast over
Overflow rooms where you can sit
and eat are Kingfisher and the Bar
under the SBG.
Checkin for all 2 Day Pass holders. Main Exec Centre Reception.
Welcome to the Fitness Party!!
Classes start in the Exec Centre and Mansion at the respective times adjacent.
Plan your classes and remember to
We break for lunch - everyone eats at the Exec Centre. Same seating areas as per
breakfast.
Classes start in both the Mansion and Exec Centre.
be on time.
Refill, Refresh - let's Go!!
Time to burn!!
It's good to eat together. Sit
Dinner Time - Everyone eats in the Exec Centre - SBG and Exec Suite.
anywhere, with anyone, make
friends. Invite people to your table
if you know no one is sitting there.
Dinner ends.
THE THEME PARTY - Wear Red and White..
The Party Ends - PLEASE RETURN QUIETLY TO YOUR ROOMS.
Get ready to party!!
Dress in your fancy dress and get
down to the Exec Centre Bar in good
time.
Partied hard? But it has not
finished we stay in the bar with
some mellow vibes.
Breakfast in the Maple suite for all those staying in the Mansion. This room must be
If you arrive after 08.30 you will
vacated at 08.30 in order to setup for classes!!
at the Exec Centre.
Breakfast in the SBG - for all those staying at the Executive Centre.
Classes in the Mansion and Exec Centre.
PLEASE USE THIS HOUR OR THE NIGHT BEFORE TO PACK SO YOU CAN BE
only be able to have breakfast over
Overflow seating rooms are
Kingfisher and the Bar under the
SBG.
The final fitness fling.
We need to be slick to checkout, so
you can come see the presenters off
CHECKED OUT BY 12.00
and then hit some lunch before you
Finale with all Presenters, Staff and YOU in the Exec Suite.
Many tears - Please turn up
GOODBYE LUNCH FOR ALL IN THE SBG (EXEC CENTRE).
The Last Supper
Lunch ends. Thanks for coming and hope you enjoyed your time.
Hope you have a safe journey home
Meet coach at 14.15 outside Mansion Reception and 14.30 outside the Exec Centre.
Please be on time.
Coach leaves to bring you home :(
See you all next time.
go.
and see you next time.
DESCRIPTION
CLASS
Aqua Zumba
Batty Blitz
Belly Dancing
Bhangracise
Belly Go Glow
Body Blast
Just add water and shake! This high energy cardio class combines the hot latin flavours of Zumba with the cool
momentum of the water. A class for everyone of all abilities. Prepare for the ultimate splash zone, don't miss out!
Exactly what it says on the tin, blitzing that batty!! A popular leg bums n tums class to funky house classics.
Join Sunny, our very own champion belly dance boy and learn how to shimmy your shoulders, wiggle your behind,
roll your hips and shake your maracas!
A fun energetic aerobics class with a desi flavour so get ready to screw them light bulbs and pat those dogs as you
take this fun energetic route through the heart of Punjab This is sexy Belly Dancing under a UV light! Go wild in the dark, shimmy and shake what your mamma gave ya,
whilst wearing glow in the dark scarves, highlighting your sexy bits – UV’e gotta love this!
Aerobics on Viagra!! Simple choreography with many reps and weights designed to raise the heart rate and burn
those calories.
CLASS LEVEL
Beginner
Intermediate/Moderate
Beginner
Beginner
Beginner
Advanced/Intense
Body Blitz is a fun and fast paced blitz of various cardio and bodyweight exercises. Body Blitz, although high
Body Blitz
impact is adapted for all levels. Test your fitness, have fun at the same time and leave energised. If you love
Beginner
your burpees and old skool jungle, you will love this class!
A High Intensity circuit routine using steps and various weights to burn fat and shape your body while combining
Body Bootcamp
upper and lower body exercises. You are then taken to another level with the addition of an intense abdominal
Intermediate/Moderate
section.
Sweat the alphabet and draw the digits' - A new approach to group fitness. No choreography. Simple steps! Join in
BOKWA Punch & Strike
this high impact cardio workout and sweat up to 1,200 calories in just one session! Guided by hand signals, learn
Beginner
the Bokwa L, C, Phezzulu and many many more in this addictive, energising and motivating cardio class
Bollywood
Sunny takes you to India in this highly charged and dramatical form of dance. If you always wanted a Bombay
Dream wake up and get to this class.
Beginner
Oxygen is Life force, Nutrition and Elimination. The only way to enjoy the efficiency of ANY weight loss
Breathe Your Body "Slim and
Healthy"
programme, or to improve sports performance and faster rehabilitation/healing, is to understand the importance
and relevance of optimised breath. This class WILL change the way you view exercise. Breathcanchange
Beginner
yoursquat!
Buti Yoga it’s a movement practice that fuses power yoga, tribal dance and plyometrics into a high-intensity
BUTI Yoga
workout that transforms the body from the inside out. We train the core using the Spiral Structure technique
created by Founder Bizzie Gold that transforms the way the body looks and performs almost instantly. Many
Beginner
students say they notice a change in their abdominal structure even during their first class.
Core Fusion
Cycle Blitz
Fight Klub
Fit2Fite & Gospel Fit2Fite
Fit2Fite Super 7 Circuit
Fit-z H.I.T.
High Intensity Training
Fit-z H.I.C.
Hi Intensity Cycling
FIT-z LifeStyle Training
Fit-z Step-A-Jam
Foam Roller Workout
A mixture of conditioning, strength and flexibility moves. A unique class that caters for all levels and abilities.
Group cycle another favourite of aerobics on the bike to jungle and funky house.
Fight Klub is the new combat inspired fitness phenomenon taking the UK by storm! The workout involves punching
and kicking a free-standing punch bag to motivational, highly energetic music. Fight Klub workouts are fun,
FIT2FITE Fighting Moves To Funky Grooves. Kicks, punches, blocks and sweeps forged together in a non contact
form to enhance strength, stamina and suppleness and deliver tone, timing and an uplifting workout.
FIT2FITE Super 7 Circuit: Body weight based ballistic circuit. Teaches you to train whenever and wherever you
are, A fun, challenging, experience that brings satisfaction and a feeling of achievement. No kicks, no punches, but
H.I.T. Strength makes weight training appealing and accessible to anybody interested in increasing strength,
decreasing body fat, preventing osteoporosis and improving their lifestyle.
The journey will be one never to forget musically and physically, as Fitz takes you on some cycling highs and even
higher highs with the sound of pumping Garage music to spur you on.
An in-depth seminar of how to incorporate training into your everyday life for the results that you want.
Join Fitz for an explosion on the step that will simply blow your mind. If you love choreography, love to dance and
can Jam - then this is the place to be.
A foam roller stretch and massage class designed to stretch out and relax over exercised muscles. Especially
beneficial for tension release in the inner and outer thigh, lower back and calf muscles. You will use your own
bodyweight on the cylindrical foam roller to self-massage and release the problem areas. This will increase blood
Intermediate/Moderate
Advanced/Intense
Advanced/Intense
Advanced/Intense
Advanced/Intense
Intermediate/Advanced
Advanced
Seminar
Intermediate/Advanced
Beginner
flow and circulation and improve flexibility and range of movement thus reducing the likelihood of injury.
Jammin'…With Attitude
A blend of hi/lo aerobic choreography blended with pumping Garage music - Come Jam with Pauline.
Beginner
Hi-Lo-2-Go
Hip Hop vs Jungle Cycle
This is a challenging but easy to follow dance inspired Aerobics session. If you like a bit of a dance with your
aerobics session then let Delvin take you through your paces
KTX HIP HOP meets CYCLE BLITZ Jungle Spin Clash! 45 minutes of big tunes whilst you cycle your way through
the class with a party atmosphere. Bring your whistles, horns and energy to this one off exciting class!
Intermediate/Moderate
Advanced/Intense
Imagine a fitness class that combined the mental focus and breathing of Yoga, the core muscle development of
Hour of Power
Pilates, the high-energy fat-burning of Aerobics, and the muscle conditioning of resistance-training…you are
Intermediate/Moderate
imagining the Hour of Power!
Insanity is HARD, it gets results and is well known as one of the hardest home workout DVD’s getting people
INSANITY
insane results in just 90 days. It is now a fitness class for all fitness levels. It is not about competing with
anyone in the class. It’s about competing against yourself, and each class getting you stronger and fitter and
Advanced/Intense
performing 1 more REP than the last time.
Kangoo Karnival
The Carnival continues at 3ness With Karnival Kangoo, the flavour of Carnival on Kangoo jumps the worlds lowest
impact shoes. Join this fun energetic choreographed session for the most fun to be had with your clothes on!
Intermediate/Moderate
Kangoo Trim, Tone & Rhythm (TTR) is a special aerobic exercise using Kangoo Jumps. You will work your
Kangoo TTR
abdominals, pelvic floor and back and that is just standing on the Kangoo Jumps! So, imagine what they can achieve Intermediate/Moderate
with the full spectrum of exercises incorporated within Kangoo TTR.
Kettlebell HIIT
Kettlebell HIIT is a pure mish mash of Dee's favourite kettlebell, cardio and strength exercises. A timer is used
for each set. Every body part will be covered in this class leaving you feeling fit, revived and strong.
Intermediate/Moderate
Lisa is bringing kettlebells into Hinckley! Kettlebell training is one of the most effective and exciting ways to
Kettlebells
train. It will burn fat; make you fit, flexible and super-strong. Combine it with great music and Lisa’s infectious
Intermediate/Moderate
personality you will get an unbelievable workout that will tone your entire body!'
Killer Abs
Intense abdominal workout using old skool traditional reps to work the upper and lower and oblique areas to build
and tighten muscle. Working in pairs, using steps, body bars and dumbbells and stability ball.
Advanced/Intense
Often confused for “Spin” which is a trademarked fitness program, KTX’s “Rock the Bike™” Cycle is uniquely
KTX Hip Hop Cycle
different and literally an exercise party as it provides a fun and challenging workout that is sure to have
Advanced/Intense
participants working every muscle.
Not just for the guys! Expect a very strong, challenging workout focusing on the essential elements of Pilates but
Man Up Pilates
taken to another level for a full body workout like no other. Created to challenge Pro Athletes, Body Builders and
Trainers, as well as those who like to push themselves. Man Up Pilates works on building Strength, Balance,
Intermediate/Moderate
Endurance and Flexibility. Be prepared for both your mind and body to be challenged to the max!
MIU Ragga Dancehall Fitness is a dance lesson in the hot Jamaican climate. Each routine embraces the spirit of
Mash It Up Fitness
Dancehall and emphasises the feeling and the story of the songs through dance movement. It's all about feeling
Intermediate/Moderate
the vibe and letting go!
The Mega ball work out is a high octane functional driven core training class, which incorporates an aerobic
Mega Balls
routine with muscular strength and coordination for the upper and lower body to popular Reggae music supplied by
Beginner
our live DJs Big Business, all on the Fitness Ball. So bring your smiles along and bounce along with me!
A class designed to work specifically on the core and abdominal area. Focus on the development of building
strength in the core through upbeat dance tracks, working alongside the rhythm of the exercises to develop those
Right to the Core
enviable abs! Core muscles provide a solid foundation for your body; with a strong core distributing the bodies
Intermediate/Advanced
weight bearing to protect areas such as the back and stabilizing the pelvis.
Scott’s step is fast becoming a popular choice amongst those who love to move in mass sync to the beats of the
Step to the Rhythm
UK dance charts. Fast paced, energetic choreography In motion with todays dance rhythms, with a clear
Advanced
breakdown to ensure advanced and beginners can give it their all.
V-Step
MJ Experience
Utilising 2 steps in a V formation, this session will have you using twice your concentration as you travel between 2
steps. Plenty of direction change and twists and turns to keep you challenged for the entire session.
Advanced
Love MJ? Admired his moves? Well come and join Troy for an easy to follow MJ Dance Experience
Beginner
The only way Janice knows how to do body conditioning is the old skool way, it wont be pretty, but it will be tuff.
Old Skool Conditioning
This is the class that wakes you up next morning wondering which bit of the bod hurts most!!! If you luv Soul and
Advanced/Intense
Disco - Boogie on down to this class.
Health and Finance in Harmony is the only way to ensure a future that is bright and prosperous, yet many only plan
P3 - The Physical Pension Plan
Investment Programme
in terms of their finance. P3 Is the physical equivalent without the consistent monthly financial outlay that can
match up with the current pension plan you may have in place. Win a FREE full physical assessment and programme
Seminar
worth (£934.00) by attending and completing a short questionnaire.
Pelvic Floor Secrets (Floor
Workout)
Pelvic Floor Secrets (Swiss Ball
Workout)
Pilates
If you want to experience a natural tummy tuck, butt lift and thigh trim whilst appearing 2” taller then this class
is for you. It is IMPOSSIBLE to work your core IF you do not consider or include your pelvic floor!
Intermediate/Moderate
This Ultimate Educational FULL BODY WORKOUT on the swiss ball, helps you understand the mechanics of each
exercise so that its impact has the WoW factor. It is the best piece of equipment in the gym, which can travel
Beginner
with you. Come and discover just what you can really do with the ball and muscles you never knew you had!
This session will ease you gently into the moves you need to create a strong core and develop better posture.
Beginner
Pure DisGlow - Lose all inhibition as we turn down the lights, turn up the heat and sing, sweat and shake our way
Pure DisGlow
through hits from the 70's, 80's, 90's and 00's with disco lights and glow sticks. Turn your workout into a party
Beginner
and make it the cheapest night out you ever had
Rastacise
Don't just exercise…….RASTACISE! Roots/Dub music to circuit/hi lo aerobic movements
Beginner
Rebounding is a bouncy, sweaty, fun and motivating workout that burns 100's of calories, stimulates lymphatic
Rebound
drainage, improves the immune system, posture and reduces body fat. The rebounder provides a low impact
Intermediate/Moderate
surface, so this class is suitable for all to enjoy!!!
Reggae Cycle
Cycling to the rhythmic beat of smooth Reggae music - watch for the bumps when the Ragga comes in!!
Advanced/Intense
Weininger Irwin (the Jamaican) vs Janice Irwin (the Grenadian) - Both originate from the West Indies, but the
Reggae vs Soca
way they get down musically is so different. Soca the music of the Small Islands is up against the might of
Reggae. Who will win, who will work the crowd to a frenzy? You will have to be there for this easy choreographed
Caribbean Party - Bring ya flags and ya rags!!!
Intermediate/Moderate
Weininger Irwin (the Jamaican) vs Janice Irwin (the Grenadian) - Both originate from the West Indies, but the
Reggae vs Soca
way they get down musically is so different. Soca the music of the Small Islands is up against the might of
Reggae. Who will win, who will work the crowd to a frenzy? You will have to be there for this easy choreographed
Intermediate/Moderate
Caribbean Party - Bring ya flags and ya rags!!!
Improve your relationship situation, whether single, married, or in a relationship, using successful communication,
empathy and positive thinking. Specific concepts to be discussed include:
How to find, attract and keep the right partner: Many people go from one failed relationship to another
because they are not attracting the right people in the first place. I will discuss 7 simple steps (which have been
proven to work for my coaching clients) that will help single people re-examine what they need to do to be open to
Relationship Counseling
attracting the right partner – and then help keep a committed relationship with the right person for them
Seminar
Why you choose the wrong partners and how to make sure your find the right one for you: I have seen this
happen with hundreds of relationship coaching clients – people tend to choose the wrong partners because of
unconscious thought patterns. Break the bad patterns, and you can break the cycle of bad relationships. Des will
show the audience how to start to choose the right people for you – and how making some important changes in
Relaxation Yoga & Meditation
yourself can change your partner in a positive way.
Lisa will take you through a relaxing yoga class to increase your flexibility and speed up recovery as well as
encouraging you to meditate to relax your mind, decrease stress and focus purely on yourself.
Beginner
So Karate is a self defence carnival workout! World and European Karate Champion Janice Francis-Irwin mixes
So Karate
her love of Carnival Soca with her proven Karate credentials to bring you an high energy led calypso self defence
Intermediate/Moderate
carnival workout!
Soca Party
Soul & Disco Aerobics
Spin Party
Spin Sensation
Wine ya waist and feel the bass!! Janice takes you through an easy to follow aerobic Soca routine where you will
get down and friendly with just about everybody. Dress light 'cos it's gonna get Hot! Hot! Hot!
Cycling to the rhythmic beat of smooth Reggae music - watch for the bumps when the Ragga comes in!!
Party Hard', 'Cycle Harder', No one likes to miss a good party and you are all invited! Just bring a bottle, your
energy and a your vibe and you are in.
A 50-minute body blast, pushing your body to the limit while feeding your soul with music of all types that will
make your heart sing. (During and after the class!)
Intermediate/Moderate
Beginner
Intermediate/Moderate
Advanced/Intense
Interval training is an excellent way to burn more calories, build endurance quickly and make workouts more
Sprint Interval Training
interesting. Interval training involves alternating high intensity exercise with recovery periods. EXAMPLE :
Intermediate/Moderate
component of speed, agility and quickness (SAQ).
Step Another Level
Step Sensation
Step…With Attitude
Street…With Attitude
Twerk
Step this way to an easy fun loving step workout with Chris. The choreography is designed to test you no matter
what your level - so as the class says, 'Step Another Level!!'
A 45-minute cardio step workout that is fun-filled, easy to follow with great music and will burn calories all at the
same time.
Follow Pauline to the edge of blistering step choreography. This test will test all levels - you just need to add the
attitude!!
So you think you can dance? Of course you can! Pauline will ease you thru a dance routine that will keep a smile on
your face all weekend. All levels are welcome.
It has found its way into the Oxford Dictionary, it's been controversial, now it's going commercial and if Miley can
do it, we can do it better! Twerking may have gotten a bad reputation but it's great for toning the thighs, butt
and core. Get strong and powerful, get those legs jiggling and booty popping in this outrageous, energetic dance
Intermediate/Moderate
Advanced/Intense
Advanced/Intense
Intermediate/Moderate
Beginner
conditioning class.
It’s a great fun workout. Everyone can ride a bike. The Instructor and the participant are in total control of their
Vibe Cycle
own resistance level, oh yes it will not make your legs too big either. It is also a fantastic way of getting really fit
Advanced/Intense
and burning plenty of calories.
Vibe Step
Vibe Power
Vinyasa Yoga Flow
Saturday Stretch
Step with Delvin and his classic Vibe tracks. A simple to follow, but challenging step class from one of the best.
Resistance training brought into the studio. Using barbells and heavy resistance with low repetitions to achieve
maximum results to make your body a toned, strong, fat burning machine, great tunes and of course a great Vibe.
Lisa will take you through a challenging yoga class linking postures together with the breath, the focus is on
movement and grace, you will increase your strength and flexibility and at the same time relax your mind.
Wakey wakey, rise and shine….join Dianne for that much needed morning stretch, to set you up to enjoy the day
ahead.
Advanced/Intense
Intermediate/Moderate
Beginner
Beginner
Jenni's walk n tone has become a popular class. There are two single most important exercises for shaping the
Walk & Tone
thighs and butt - with the fresh air and crazy jokes come along and experience why this is the best walk 'your
Intermediate/Moderate
butt' will ever experience. Outdoor shoes needed!
Featured on the 3ness website/video as a fun fun fun activity! Experience an activity that will ultimately get you
Weiningerslide
going and reaching muscles you never knew you had! Using your own body weight whilst sliding on a mat to create a
training effect and combining circuit based exercises. Originated by the UK's 1st Gladiator Champion it is a class
Intermediate/Moderate
to be reckoned with!
Xpress Yo'self
Yoga Stretchoff
A Hip Hop Dance class which is 18 years YOUNG! World renown choreographer Hakeem takes you on this dance
journey to the latest funky beats.
This ancient practice is more than 5,000 years old but its benefits are timeless. Decreased stress, increased
energy and greater flexibility can all be gained from a regular yoga stretch. You won't need 5,000 years just 50
Intermediate/Advanced
Beginner
minutes for Dianne to stretch you off Yoga style.
Zumba
Zumba is a Latin-inspired, dance-fitness class that incorporates Latin and international music and dance
movements, creating a dynamic exciting, exhilarating, and effective fitness system...you just need to add Chris!!
Beginner
Booked the 3ness Fitness Holiday yet? - Grab a Flyer at Reception
1
3ness Fitness, Pamper & Party Weekend - 20th-22nd February 2015
MANSION
Lincoln
Palmer
EXECUTIVE CENTRE
Maple
Friday
15.00 - 15.45
No class
No class
No class
Friday
16.00 - 16.45
No class
No class
No class
Friday
17.00 - 17.45
No class
No class
No class
Exec Suite
Forest 3
Marquee
Zumba
Rebound
Vibe Cycle
Chris Roberts
Vikki Gamblen
Delvin Clarke
Weiningerslide
KTX Hip Hop Cycle
Fit2Fite
Greg Francis
Weininger Irwin Keith Thompson
Breathe Your Body
"Slim and Healthy"
Batty Blitz
Dee Kissi
Jenni Russell
Spin Sensation
Julian Baker
Aqua
No class
No class
No class
Sky 5/6
Canary
MJ Experience
Bollywood
Troy Dureh
Sunny Singh
Pure DisGlow
Foam Roller Workout
Jason K
Winston Squire
Step... With Attitude
Part I
Mash It Up Fitness
Pauline Thomas
Alicja Blachut
Sky Meet Rm 3
Outdoors
No Seminar
No class
No Seminar
No class
No Seminar
No class
21.00 - EXECUTIVE SUITE - MEET THE TEAM, PRESENTERS AND ALL YOU NEED TO KNOW ABOUT THE WEEKEND FROM PAUL FRANCIS
Saturday
09.00 - 09.45
Saturday
10.00 - 10.45
Saturday
11.00 - 11.45
Kettlebell HIIT
Wake Up Stretch
Dee Kissi
Dianne Reilly
No class
Soul & Disco Aerobics
So-Karate
Spin... With Attitude
Chris Roberts
Janice Irwin
Pauline Thomas
Killer Abs
Vinyasa Yoga Flow
Mega Balls
Fit2Fite
Rebound
KTX Hip Hop Cycle
Theo Jacques
Lisa Cuerden
Winston Squire
Greg Francis
Vikki Gamblen
Keith Thompson
Core Fusion
Man Up Pilates
Vibe Cycle
Jason Mellars
Jammin'...With
Attitude
Rebound
Chris Roberts
Fight Klub
'In Da House'
Troy Dureh
Pauline Thomas
Vikki Gamblen
Lisa Cuerden
No class
No class
No class
FIT-z Lifestyle Training
Fitzroy Gaynes
(Seminar)
Jenni Russell
No Seminar
No class
Vibe Step
Kangoo TTR
Delvin Clarke
Jason Mellars
Step to the Rhythm
Xpress Yo'Self
Scott Miller
Hakeem O
FIT-zStep-A-Jam
BOKWA
Punch & Strike
P3 Physical Pension
Plan Investment
Programme
Jason K
Jenni Russell
Fitzroy Gaynes
Walk & Tone
Sprint Interval Training
Winston Squire
(Seminar)
12.00 - 14.00 - LUNCH FOR ALL ONLY IN THE EXEC CENTRE
Saturday
14.00 - 14.45
Saturday
15.00 - 15.45
Saturday
16.00 - 16.45
Saturday
17.00 - 17.45
FIT-z H.I.T
(Hi Intensity Training)
Fitzroy Gaynes
BUTI Yoga
Mega Balls
Soca Party
Bhangracise
Vibe Cycle
Alicja Blachut
Winston Squire
Janice Irwin
Sunny Singh
Delvin Clarke
Vibe Power
Pilates
Lisa Cuerden
Dianne Reilly
Old Skool
Conditioning
Right to the Core
Janice Irwin
Hour of Power
Nicola Feustel
Scott Miller
Fit2Fite
Super 7 Circuit
Greg Francis & Diane
Reilly
Pelvic Floor Secrets
(Swiss Ball Workout)
Jenni Russell
Relaxation Yoga &
Meditation
Fight Klub 'Rumble in the
Jungle'
Lisa Cuerden
Troy Dureh
Body Blitz
Rebound
KTX Hip Hop Cycle
Dee Kissi
Vikki Gamblen
Keith Thompson
Body Blast
Mash It Up Fitness
Theo Jacques
Alicja Blachut
Street... With Attitude
Rebound
Pauline Thomas
Vikki Gamblen
No class
No class
No class
Fitzroy Gaynes
Hip Hop vs Jungle
Cycle
Keith & Dee
Kangoo Karnival
Jason Mellars
Step...With Attitude
Part II
Xpress Yo'Self
Pauline Thomas
FIT-z H.I.C
(Hi Intensity Cycling)
V Step
Scott Miller
Aqua Zumba
Jason K
Hakeem O
Step Sensation
Twerk
Julian Baker
Sunny Singh
Step Another Level Foam Roller Workout
Chris Roberts
Winston Squire
Relationship Counselling
Des O'Connor
No class
(Seminar)
No Seminar
No class
No Seminar
No class
Relationship
Counselling
Des O'Connor
No class
(Seminar)
SUNDAY
Sunday
08.00 - 08.45
Sunday
09.00 - 09.45
Sunday
10.00 - 10.45
No class
No class
No class
Stretch Easy Like
Sunday Morning
Chris Roberts
INSANITY
Nicola Feustel
Pelvic Floor Secrets
(Floor Workout)
No class
Jenni Russell
Fit2Fite
Fighting Moves to
Gospel Grooves
Belly Go-Glow
Cycle Blitz
Sunny Singh
Dee Kissi
Rastacise
Reggae Cycle
Weininger Irwin
Winston Squire
No class
No class
No class
Step Sensation
Kangoo TTR
Julian Baker
Jason Mellars
No class
No class
Delvin Clarke
Greg Francis
Body Bootcamp
Yoga Stretchoff
Fight Klub 'Live'
Theo Jacques
Dianne Reilly
Troy Dureh
Soca vs Raggae
Janice &
Weininger
Belly Dancing
KTX Hip Hop Cycle
Sunny Singh
Keith Thompson
No class
Hi-Lo-2-Go
No Seminar
No class
No Seminar
No class
No Seminar
No class
12.00 - 12.30 GOODBYE FROM US ALL - MEET IN THE EXEC CENTRE STREET- FOLLOWED BY LUNCH IN THE EXEC CENTRE FOR ALL
Key
Beginner
Intermediate/
Moderate
Advanced/
Intense
All classes are first come, first served - Timetable subject to change without prior notice.