Outdoor
Virtual
In Home

In the Virtual World we train to build strength, mobility & flexibility so that we can play together in the real world.

What We Do

01 Kettlebell

02 Strength & Mobility

03 Yoga

04 Rift Phiit Outdoors

Coaching

Virtual Personal Coaching

We offer one on one health and fitness coaching. We have 22 years of experience as personal trainers. Perhaps you need help to recover from an injury and need to rebuild your mobility, strength & flexibility. Do you have a fitness goal that just seems unattainable to train for on your own? Running your best 10k, a first marathon, summer or winter triathlon or a backcountry hike are all amazing goals. Let us help you to reach your highest potential. Living a long healthy life with excellent total body functionality is a great goal!

Cost: 30 mins $40+hst

40 mins $50+ hst

60 mins $60+hst

In home Personal training starting at $100.

Ageing in Reverse
A plant based diet
A Personalized Rift Phiit fitness routine
Restorative Sleep
Yoga & Meditation

WHAT PEOPLE SAY

CAROLYN

I fractured my femur skiing in 2011, and had prolonged complications over the next couple of years. Finally deciding that physio was not sufficient, and wanting to return to my 'normal' levels of activity, I started working with Avril. With Avril's great coaching and support, I've now returned to skiing and backpacking. I look forward to improving my physical capabilities and working with Avril in the future.

JEAN

Avril is an excellent personal trainer. In the the three years I have worked with her she has enabled me to greatly improve my strength and flexibility and overcome a number of challenges such as recovery after a wrist fracture. She developed a special program for me which provided me with the physical and mental toughness to complete the New York City marathon in 2014 at the age of 66 (without injury) .

KERRY

i've been "rifting" for more than five years now and am really looking forward to my sixth summer. RIFT has helped me understand that to be really healthy and strong you need to mix it up instead of focusing on one thing. My flexibility, core strength, upper and lower body strength, balance and cardio has gotten so much better and continues to improve year after year. And the best part is that while it is challenging, it is so much fun at the same time. Thank you Avril and Sebastian!

Testimonials

Winter is Here!

ABOUT US

TRAINING IN NATURE

The New Hybrid
Fitness
Training System

About Us

THe Jerk!

Virtual Class

On Hold

Outdoor Rift Phiit

Tues @ 5:45 - 6:45pm

This is a high calorie burn workout with a unique range of dynamic full body movements to energize, build power & strength. Low impact & plyometrics movements for all fitness levels will be offered. Mobility will be emphasized in the warmup and cool down.

Equipment: 1 long Band for warm-ups

Equipment: 1 long Band

Cost: $84+hst

Click Finger

Restorative Yoga
For Runners, Cyclists & Walkers

Tuesdays @ 6:30 - 7:00pm

On hold till the summer 2023

All Levels

Virtual on Zoom

Cost: $84 + hst

Lower Body & Core

Fundamentals - Activate and release areas of the body that can become overstressed, tight and shortened.
Low Back, legs, hips, calves and feet

Restorative Yoga

Sooth and ease yourself into a state of bliss in this wind down evening yoga class. A restorative yoga approach with gentle and longer held asanas (postures) will help to balance the nervous system and enable the mind and body to quiet and heal. Slow movements and long held asanas help to release tight connective tissue, increase flexibility, circulation and aid muscle recovery.

Set up your yoga mat and let yourself release and open. This evening class will help you to chill out and drift off to a peaceful recovery sleep.

Equipment: Yoga mat, a strap or band, bolster or pillows and 2 yoga blocks if you wish.

E-Mail To Register

Monday Morning

Classic Lifting

All Levels 40 mins

Mon. @ 7:45am - 8:25 am

$98 +hst

Classic strength training to classical music. This is a class for everyone that wishes to apply the basic weight training exercises that are key to great functional fitness. Let's work with what you've got and build on it! If you just have light weights - then let's sharpen up our lifting technique and focus on mind body connection and strengthen by flexing and stretching with load.

Equipment Required: Kettlebells or dumbbells of different weights, a power band and a yoga mat.

A.I.R.

Aging in Reverse

All Levels 60 mins

Sat. @ 10:30am - 11:30 am

$122 +hst

A combination of our Classic Lifting & Kore classes

Let's make 2023 a year about reflection on our past and moving on to our next stage of life in the best of health & happiness!

Build strength and muscle endurance with classic weight training exercises.

Fire up and strengthen deep core muscles with challenging dynamic and isolation exercises!

This class will help to improve your balance and prevent injury in a variety of your athletic activities.

Transform and sculpt your body by committing to a weekly fitness program that includes a 80/20 plant based nutrition program! Easy vegetarian recipes will be given each week.

Equipment Required: Long and shorty bands, dumbbells or kettlebells, long form roller, yoga blocks and mat.

Upper Body Workout

Virtual - 40mins (All)

$84 +hst

Tuesdays @ 7:00 - 7:40am

Feb 28 - Apr 15th, 2023

This is a dynamic 40 Minute workout to get you pushing up like a champion. Mobilize, strengthen and flex all those muscles that work in synergy to allow you to perform perfect pushups.

Good form and technique will be taught and emphasized. A progressive workout will keep you challenged and motivated to stay on top of your game!

Pushup & Mobility

Rise & Thrive
Let's prep for all winter sports!

Legs, Glutes & Core
40 MINUTE WORKOUT
Thurs. @ 7:00 - 7:40am

40 mins to build strong & powerful legs, glutes and core muscles. Our ability to develop strong legs and hips is dependant on a strong core to stabilize. A dynamic warm-up will be followed by a great variety of squats, lunges and deadlifts that will challenge our balance, mobility, strength, stamina. The most effective core exercises will be included.

Equipment: 1 long + 1 short Band, 1 kettlebell or dumbbell, yoga block

Cost: $98+hst

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Virtual Workouts

From our living room to yours - let's connect and exercise in real time. We offer dynamic workouts for all fitness levels. Personal Training & Small Group Classes are now open for booking! Let's get together and run, jump and leap into 2022 in the best shape of our lives!

Virtual Class Schedule

Live On Zoom

Feb 28 - Apr 15, 2023 (7 Weeks)

* Monday Classes are 6 weeks this series!

*New: Kettlebell & Mobility

40 mins Beginners

Aging in Reverse!

Mon @ 7:00am - 7:40am $84+hst

Classic Lifting - 40 mins (All)

Mon. @ 7:45 - 8:25 am $84+hst

Pushup & Mobility - 40 mins (Int.)

Tues. @ 7:00 - 7:40 am $98+hst

The Jerk - 30 mins (Int.)

Tues. @ 5:45 - 6:15 pm $84+hst

Restorative Yoga - 30 mins (All)

Tues. @ 6:30 - 7:00 pm $84+hst

Kettlebell & Power Yoga - 60 min

Wed. @ 7:00 - 8:00am $122+hst (All)

Fri. @ 7:00 - 8:00am $122+hst (Adv.)

Strength & Mobility - 40 mins (All)

Wed. & Fri.@ 8:30 - 9:10am

40 mins $98 +hst

Gentle Hatha Yoga - 30 mins (All)

Tues. @ 8:00 - 9:00am $84+hst

Thurs. @ 8:00 - 8:30am $84+hst

Rise & Thrive - 40 mins (All)

Legs, Glutes & Core

Thurs.@ 7:00 - 7:40am $98 +hst

*New: A.I.R. - 60 mins (All)

Aging in Reverse!

Sat.@ 10:30 - 11:30am $122 +hst

Equipment

1or 2 kettlebells of different weights for kbell classes only, long power & shorty bands, yoga blocks and mat, foam roller. Large resistance ball and bosu optional for Wed. 8:30 am S & M class.

Cost for 7 weeks of Virtual classes

1 x 30 min Class/week $84

1 x 40 min Class/week $98

1 x 60 min Class/week $122.50

All class rates +HST

*Special rate for 3 or more Virtual classes per week - a 10% discount will be applied to your total.

"Household rate" for 2 or more people on one screen - a discount of 25% will be applied to the per person rate

(not to be applied to other discounted rates)

Payment

E-transfer prior to start of classes please.

E-mail to Register

Classes

Kettlebell

& Power Yoga

Virtual Group

This class will incorporate the best of power yoga and kettlebells for a dynamic and powerful workout. We will warm-up the body with dynamic sun salutations and key power yoga postures. The kettlebell workout will focus on the foundational moves to increase muscle strength, endurance, core strength, flexibility and co-ordination. A gentle yoga cool-down will calm your mind and ease you into your day.

Equipment Required: 1or 2 Kettlebells of different weights and a yoga mat.

Strength & Mobility

Virtual Group

This class is designed to gently challenge the body with a series of dynamic range of motion exercises. An emphasis is placed on balance which will help you to strengthen your stabilizing muscles throughout your total body. All muscles will be challenged and strengthened in many different ways by using functional fitness exercises requiring minimal equipment and yoga asanas.

Equipment required: power and shorty bands, yoga blocks and mat and a long foam roller

Gentle Hatha Yoga

Virtual Group

This class will sooth and ease you into a state of bliss. Gentle hatha breathing techniques and postures will help you to relax and let your body release tension. Stretch out your yoga mat and add a few cushions if you wish.

Equipment required: yoga mat, optional cushions or block(s), yoga belt or strap

Powerful Arms
Workout

Virtual Group

Let's return our arms to former days of glory. Pump up the volume and build back better muscular strength, endurance, definition and shape. Don't let your triceps go underground and your biceps turn into bands of undefined soggy frogs. Strengthen your wrists to be able to open any jar! Please note this series of arm isolation exercises works in conjunction with regular upper body strength training sessions.

Equipment Required: 2 - 5 lbs dumbbells for wrists, 5lb & up for shoulders, biceps & triceps

Outdoor

RIFT PHIIT

Feb 28th - Apr 15th, 2023

Join us for Outdoor Training!

(7 weeks - 1 or 2 x per week)

Tuesdays @ 5:45 - 6:45pm

Saturdays @ 8:00 - 9:00am

This is a 7 week group training program to make you a better runner.

A gradual progression of cardio endurance, strength, mobility, and flexibility will push our fitness levels to new heights. In our one hour session we will do intervals of plyometrics, sprints, hill and stair climbing (as winter conditions allow).

We welcome new members who can run intervals over a 5km route. Join us for a try out on the first day of classes.

Goals For 2023!

Ottawa Race Weekend May 27th

Défie Escaliers in Québec City June 17th

Location: A Downtown Ottawa route around some of the best sites in the city! Experience being a tourist in your own city while working out!

We meet on Guigges St. in the Byward Market and then run a fabulous route around the Ottawa River.

Cost: 1 Class per Week $168 +13%HST

2 Classes per Week $336 + 13%HST

Payment: E-transfer prior to class start please.

Be prepared to enjoy an extraordinary Small Group run and full body workout! We try to maintain at least 2 metres apart at all times. Gloves and light layers of running clothes are essential. A headlamp and reflectors are great for night running.

*In case of inclement weather (lightning, hail, snow storm or extreme cold) - we will offer a virtual class on Zoom.