Dance & Fitness

Couch to 5K

Couch to 5K or C25k, is designed to get almost anyone off the couch and enable them to run 5 kilometers in just 9 short weeks. Couch to 5K has enabled thousands of couch potatoes to get up and start running. The program is a gentle introduction to becoming active; starting off alternating between walking and jogging short distances, and gradually adding time and distance for 9 weeks. The end result is to prepare you to jog 5 kilometers without stopping. NSU's Founder's Day 5K will be the goal!

Date: Tuesdays, Jan. 7-Mar. 4
Time: 6-7 p.m.
Location: NSU Tahlequah Campus: First class will meet at the Continuing Education Building
(512 N. Muskogee Ave.)
Instructor: Steve Ford
Fee: $30

Cycling for Fitness

This outdoor cycling class will cover rules of the road, how to ride in traffic, and bicycle maintenance. All types of bikes are welcome. Students must wear a helmet during class.

Date: Tuesdays, Apr. 22-May 27
Time: 6-7 p.m.
Location: NSU Tahlequah Campus- First class will meet at the Continuing Education Building (512 N. Muskogee Ave.)
Instructor: Steve Ford
Fee: $30

Fitness Walking

Walking is a great way to stay in shape without the need of heavy equipment or mats and bands. All you need is a good pair of tennis shoes! This low impact class is a great fit for all ages and ability levels.

Date: Tuesdays, Mar. 11-Apr. 8 (Campuses closed Mar. 17-21 for Spring Break)
Time: 5:30-6:15 p.m.
Location: NSU Tahlequah Campus- First class will meet at the Continuing Education Building (512 N. Muskogee Ave.)
Instructor: Steve Ford
Fee: $30

Functional Fitness Training

Don’t let the cold weather keep you from training for your sport of choice. Learn ways to maintain your fitness without breaking the bank. This workout class covers core strengthening, stretching/flexibility, and teaches injury prevention using body weight exercises, resistance bands, foam rollers, and stability balls.

Session 1
Date: Tuesdays, Jan. 14-Feb. 4
Time: 7-8 p.m.
Location: NSU Tahlequah Campus- Fitness Center
Instructor: Steve Ford
Fee: $30

Session 2
Date: Tuesdays, Mar. 11-Apr. 8 (Campuses closed Mar. 17-21 for Spring Break)
Time: 7-8 p.m.
Location: NSU Tahlequah Campus- Fitness Center
Instructor: Steve Ford
Fee: $30

Line Dance

Come learn some of the many Country Line Dances! This class will offer the Electric Slide, Boot Scootin’ Boogie, California Hustle, Tush Push, and Good Time.   

Spring Session 1
Date: Wednesday, Jan. 8
Time: 4:30-5:30 p.m.
Location: NSU Tahlequah Campus- North Gym
Instructor: Andrea Sprague
Fee: $10

Session 2
Date: Wednesday, Feb. 12
Time: 4:30-5:30 p.m.
Location: NSU Tahlequah Campus- North Gym
Instructor: Andrea Sprague
Fee: $10

Session 3
Date: Wednesday, Apr. 2
Time: 4:30-5:30 p.m.
Location: NSU Tahlequah Campus- North Gym
Instructor: Andrea Sprague
Fee: $10

Morning Stretch

Improve your physical appearance and health with a positive start to your morning. This class will afford you the benefits of improved muscle tone, injury prevention, greater self-confidence, and decrease fatigue that come with physical activity.

Date: Tuesdays & Thursdays, Jan. 7-May 29 (Campuses closed Mar. 17-21 for Spring Break)
Time: 8:05 am – 8:55 am
Location: NSU Tahlequah Campus- Continuing Education classroom (512 N. Muskogee Ave.) 
Instructor: Deb Amlin
Fee: $20 per month

R.A.D. (Self-Defense classes)

The mission of the R.A.D. Systems is to establish an accessible, constantly improving and internationally respected alliance of dedicated instructors who provide training opportunities for women, men and seniors in the art of self-defense. These courses are designed to teach participants the appropriate way to respond when faced with potentially dangerous situations.

Session 1
Date: Saturday, September 28 & Sunday, September 29
Time: Sat. 9:00 am – 3:00 pm & Sun. 1:00 pm – 5:00 pm
Location: Tahlequah Campus: North Gym
Instructor: Officer Flores
Fee: $5.00 for students & $7.00 for community

Session 2
Date: Saturday, December 7 & Sunday, December 8
Time: Sat 9:00 am – 3:00 pm & Sun. 1:00 pm – 5:00 pm
Location: Tahlequah Campus: North Gym
Instructor: Officer Flores
Fee: $5.00 for students & $7.00 for community

Tai Chi

Come and enjoy the gentle, slow and meditative body movement of Tai Chi. This centuries old mind-body martial arts form will aid in reducing stress levels, increasing flexibility, and toning muscles through a series of deep breathing exercises and flowing movements.

Date: Tuesdays & Thursdays, Jan. 14-May 29 (Campuses closed Mar. 17-21 for Spring Break)
Time: 5:30-6:30 p.m.
Location: NSU Tahlequah Campus- Continuing Education classroom (512 N. Muskogee Ave.)
Instructor: Xuan Li
Fee: $30 per month

Yoga 

Would you like to start exercising, but don’t enjoy running or weight lifting? Do you have joint or muscle issues? This yoga class offers a great work out with minimal sweat. Yoga teaches about balance and awareness of your body while building and toning muscle. Balance helps build core strength, while stretching increases flexibility. This class aims to help you stay healthy, both in mind and body, while gaining flexibility and strength. Students need to bring their own yoga mat. 

Date: Tuesdays & Thursdays (on-going)
Time: 12-1 p.m.
Location: NSU Broken Arrow Campus, BALA 116
Instructor: Cindy Rolling
Fee: $30 per month

Zumba®

The Zumba® program is an effective, exhilarating, Latin-inspired, easy-to follow, calorie-burning dance-fitness party that has taken the fitness industry by storm. It achieves the perfect balance of a progressive core workout, full-body cardio and strength training.

Date: Mondays, Tuesdays, & Thursdays, Jan. 6 – May 29 (Campuses closed Mar. 17-21 for Spring Break, and May 26 for Memorial Day)
Time: 6-7 p.m.
Location: NSU Tahlequah Campus- Fitness Center
Instructor: Joyce Barnes
Fee: $30 per month

Call to Register 918-444-4610

For more information, contact:

Northeastern State University
Continuing Education
512 N. Muskogee Ave.
Tahlequah, OK 74464
(918) 444-4610
ce@nsuok.edu