In the Virtual World we train to build strength, mobility & flexibility so that we can play together in the real world.
What We Do
Strength & Mobility
Rift Phiit Outdoors
The New Hybrid
IN & OUTDOORS
& Power Yoga
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
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
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
Rise & Thrive
Legs, Glutes & Core
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
Fall is upon us!
Intro to Kettlebell
Beginner 40 mins
Mon. @ 7:00 - 7:40 am
This is an introductory class for everyone that wishes to learn how to use kettlebells safely and effectively. A through warmup with mobility exevcises will prepare us for strength training with kettlebells. We will practice movements that are key to building great functional fitness. Let's work with what you've got and build on it! We will teach fundmental techniques and focus on mind body connection to strengthen with kettlebells.
Equipment Required: 1 or 2 Kettlebells of different weights, a power or thera band and a yoga mat.
Aging in Reverse
All Levels 60 mins
Return to schedule fall 2023
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.
Virtual & Live
We offer one on one health and fitness coaching. We have 23 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
Yoga & Meditation
Upper Body Workout
Virtual - 40mins (All)
Return to schedule Winter 2023
Join us for Outdoor Rift Phiit classes!
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
Virtual Class Schedule
Live On Zoom
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 super efficient workouts in the comfort of your own home!
Oct. 2nd - Nov.11th, 2023 (6 Weeks)
Kettlebell & Mobility - 60 mins
Mon. @ 7:00 - 8:00 am $132+hst (All)
& Power Yoga - 60 mins
Wed. @ 7:00 - 8:00am $132+hst (All)
Power Yoga & Kettlebell Flow 60 mins
Fri. @ 7:00 - 8:00am $132+hst (Adv.)
Strength & Mobility - 40 mins (All)
Wed. & Fri.@ 8:30 - 9:10am
40 mins $99 +hst
Gentle Hatha Yoga - 30 mins (All)
Tues. @ 8:00 - 8:30am $90+hst
Thurs. @ 8:00 - 8:30am $90+hst
Rise & Thrive - 40 mins (All)
Legs, Glutes & Core
Thurs.@ 7:00 - 7:40am $99 +hst
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. 8:30am S & M class.
Cost for 6 weeks of Virtual classes
1 x 30 min Class/week $90
1 x 40 min Class/week $99
1 x 60 min Class/week $132
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)
E-transfer prior to start of classes please.
**Please note class registrations are non transferable. Let us know if you will miss a class or two and we will offer make up classes within the same 6 week series. We do not offer discounts or refunds for partial attendance of the class series at this time. Thank you for honouring our time and commitment to offer a full series of 6 weeks of classes.
Oct 3rd - Nov 11th, 2023
Join us for Outdoor Training!
(6 weeks - 1 or 2 x per week)
Tuesdays @ 6:00 - 7:00pm
Saturdays @ 8:00 - 9:00am
This is a 6 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!
National Capital May 27th
Québec Défie Escaliers June 17th
Ottawa Army Run Sept 17th
Wakefield Covered Bridge Oct 8th
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 Guigues Ave. in the Byward Market and then run a fabulous route around the Ottawa River.
Cost: 1 Class per Week $150 +13%HST
2 Classes per Week $300 + 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.
WHAT PEOPLE SAY
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.
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) .
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!