What We Do

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

Restorative Yoga
For Runners, Cyclists & Walkers
 

Tuesdays @ 6:30 - 7:00pm

Nov 8th - Dec 13th, 2022 (6 weeks)

All Levels

Virtual on Zoom

Cost: $72 + 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.

Monday Morning

Classic Lifting 

All Levels 40 mins

Mon. @ 7:45am - 8:25 am  

$84 +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.

Monday Evening

Kettlebell Flow 

All Levels 40 mins

Mon. @ 5:45am - 6:25 am  

$84 +hst

​

New Class Format!

This kettlebell workout will flow with rotational moves for beginners as well as experienced kettlebell practitioners.

We begin with a thorough warm-up with mobility exercises. Foundational moves will increase muscle strength & endurance, core strength, flexibility and co-ordination. Be prepared to enjoy dancing with a kettlebell!

 

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

Upper Body Workout

Virtual - 40mins (All)

$84 +hst

Tuesdays @ 7:00 - 7:40am

Nov 8th - Dec 13th, 2022

​

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

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.

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

   RIFT  PHIIT  

​

Nov 12th - Dec 17th, 2022

​

Join us for Fall Outdoor Training!

 (6 weeks - 1 x per week)

Sat @ 8:00 - 9:00 am

This is a 6 week 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.

​

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

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 $144 +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 or snow storm, extreme cold) - we will offer a virtual class on Zoom.

​