PHIIT
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
The New Hybrid
Fitness
Training System
New!
Indian Clubs
Mobility & Myofascial
Release with roller and balls
40 mins
Mon. 5:00 - 5:40pm
or
Tues. 7:00 - 7:40am
$142 +hst
8 Classes in the series
Introducing Light Indian Clubs!
Indian clubs were used about 2000 years ago in India and Persia. We are thrilled to introduce these light, dynamic tools to our fitness program. Join us and experience the energizing benefits of incorporating these new but very old tools into your warm-up routine. We will begin the class with gentle foam rolling for myofascial release. A yoga tune up or lacrosse ball will be excellent to help release trigger points. We guarantee you will have fun while learning to use light Indian clubs!Our routine is designed to mobilize and strengthen key joints such as wrists, elbows and shoulders.
Register early and ask us about ordering light clubs.
Monday Morning
Intro to Kettlebell
All Levels 40 mins
Mon. @ 7:00 - 7:40 am
8 Weeks
$142+hst
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.
Rise & Thrive
Limbs & Core
All Levels 40 mins
Thurs. 7:00 - 7:40am
8 Weeks
$142+hst
Fire up and strengthen deep core muscles with challenging dynamic and isolation exercises that target our lower body!
This class will help to improve your balance and prevent injury in a variety of your athletic activities.
First a warm-up with dynamic movement patterns, balance challenges, resistance training with bands and weights. Followed by core exercises and a yoga cool down.
Equipment: Long and shorty bands, long foam roller, dumbbells or kettlebells.
ABOUT US
TRAINING In
& OUTDOORS
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
Rise & Thrive
Limbs & Core
Virtual Group
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
SpringTraining
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!
Apr 29th - June 28th (8 Weeks)
* No Classes May 18th - 23rd*
Kettlebell & Mobility - 40 mins
Mon. @ 7:00 - 7:40am $142+hst (All)
8 Classes in the series
Indian Clubs - 40 mins
Mon @ 5:00 - 5:40pm $142+hst (All)
or
Tues @ 7:00 - 7:40am $142+hst
8 Classes in the series
Kettlebell Fundamentals
& Power Yoga - 60 mins
Wed. @ 7:00 - 8:00am $176+hst (All)
8 Classes in the series
Power Yoga & Kettlebell Flow 60 mins
Fri. @ 7:00 - 8:00am $176+hst (Adv.)
8 Classes in the series
Strength & Mobility - 40 mins (All)
Wed. or Fri.@ 8:30 - 9:10am
40 mins $142+hst
8 Classes in the series
Gentle Hatha Yoga - 40 mins (All)
Tues. @ 8:00 - 8:40am $142+hst
8 Classes in the series
Thurs. @ 8:00 - 8:40am $142+hst
8 Classes in the series
Rise & Thrive - 40 mins (All)
Limbs & Core
Thurs.@ 7:00 - 7:40am $142+hst
8 Classes in the series
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. 8:30am S & M class. Light Indian clubs for Mon & Tues classes.
*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.
**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.
Virtual & Live
Personal Coaching
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
Personalized fitness routine
Restorative Sleep
Yoga & Meditation
RIFT PHIIT
Apr 29th - June 28th, 2025
Join us for Outdoor Training!
(9 weeks 1 x per week)
Classic Rift Phiit!
Saturday @ 8:00 - 9:00 am
Be prepared to enjoy an extraordinary Small Group run and full body workout! This small group class will have you lungeing, bear & spider crawling, jumping, rolling, practicing handstands and many other body weight exercises. We ask you have the ability to run 5 - 7 km in one hour.
"The Run Is The Rest!"
We meet on Guigges St. in the Byward Market and then run a fabulous route around the some of the best sites of Ottawa!
We hope you will join us for our next 7 weeks of outdoor Group Fitness Classes! In case of inclement weather - a virtual class will be offered on Zoom.
Do Something today that your future self will love you for.
We welcome new members who can run intervals over a 5km route. Join us for a try out on the first day of classes.
We love our coffee chat post rifting on Saturdays!!!
Races in 2025!
Embrace Winter Run Feb 16th
Early Bird Tri/Duathlon May 17th
National Capital May 24 & 25th
Québec Défie Escaliers June 15th
The Canadian Tri/Du Aug 30th
Ottawa Army Run Sept 21st
Wakefield Covered Bridge Oct 12th
Training 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.
Saturdays for 6 Weeks $ 225 + HST
Payment: E-transfer prior to class start please.
Be prepared to enjoy an extraordinary Small Group run and full body workout! 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, extreme cold, tornado or forest fire) - we will offer a virtual class on Zoom.
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Photos of Rift Phiit classes created by Avril Patrick
while running....most of the time.
Hit Us Up Anytime
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!