Now more than ever, we need our practices to ground us, remind us of our blessings, calm the heart and still the mind.

Meditation Sit

Wednesday, 5:00 – 5:45pm

45 mins with Sandy

Join me early Wednesday evenings to reset your mind, body and nervous system, using breath, meditation and other yogic tools. Meditation is described as the art of focus, helping us get out of our busy minds and into the insular anchor of our true self. As Bernie Clark said ‘The mind and the breath are like 2 fishes swimming in the sea. When one is agitated, so is the other. And when one is calm, the other calms too.” Anyone can meditate, and it is lovely and reassuring to do so together.

 

Re-discover your inner calm with simple yet profound breath work and meditation.

Cost: FREE!

FREE PILATES VIDEO CLASSES

Wednesday, April 1 only

Join Beatrix for video pilates class: a postural re-set, a 20 minute beginner or a 20 minute intermediate class  Cost: FREE!

Beatrix’ 8-minute Pilates Postural Re-Set

Beatrix Nagy
Wednesday, April 1, 12noon

Get your mind connected to your body with this 8-minute postural re-set video, also used as a warm-up before any class, or as a break when sitting in front of your computer for too long…

If you have a foam roller, you can do all the supine (lying on your back) exercises while lying on it like a hot-dog!  Cost: FREE!

Beatrix’ Beginner Mat Pilates

Beatrix Nagy
Wednesday, April 1, 12noon

Take time to build your practice with this beginner mat workout by Beatrix. She continues training you, from her foundations/introduction to Pilates course with a class that focuses on creating relationships within the body that one can carry over to the intermediate mat work. She takes basic exercises and finds connections with them so you can start to see the full system. Cost: FREE!

Beatrix’ 30 Minute Intermediate Mat Pilates

Beatrix Nagy
Wednesday, April 1, 12noon

Beatrix teaches a Mat workout that emphasizes arm work by using light hand weights. She starts with supine arm exercises and continues with mat exercises incorporating the weights. This class is great for those who want to add variety to their Mat routine, as well as extra arm and abdominal resistance into their workout. Cost: FREE!

LIVE, ON-LINE CLASSES

Join us for your favourite class from the safety of your own home!  Go to Zoom.us for the app, test out your camera and microphone, try a test ‘meeting’ with a friend. Go to here to purchase your passes (just $12.50 + hst per class), and register for the class at least 30 minutes prior to start of class. See you soon!

FITNESS

CROSS TRAIN RUNNERS

with Sandy
Tuesday, 6:00pm
Saturday, 9:00am

injury free.

Cross train to improve your functional strength which adds power to your running and is a key injury prevention strategy. In this online class format, we work with body weight to strengthen your legs, your core, your cardio. Single sided strength training is key to staying injury free, as is strengthening your stabilizers and core, and focusing on alignment and good form. Expect a progressive, challenging routine every week, finishing with 20 minutes of stretching and yoga. Cost: Online Class Pass, or Yoga Class Pass

I’ve been cross training twice a week for the past 2 months, and just took 7 min, 20 sec off my Half Marathon PB with a 1:50 finish! ” Susan

Advanced Stott® pilates

with Beatrix
Wednesday, 11:20 – 11:50am

take your pilates to the next level

Have you been practicing Intermediate Pilates and want to hit the next level?

This fast flowing, short repetition practice will get you there! Experience all the benefits of a Pilates mat class in just 30 minutes. And as an online class, you’ll be even more efficient with your time!  Take a break mid-week with this great stress-buster! Cost: Online Class Pass, or Yoga Class Pass

I love this fast-moving, inspirational Advanced practice . . . it’s challenging, gets me sweaty and smiling for the rest of the day.” GD

Stott® Intermediate pilates

with Beatrix
Monday and Wednesday, 12noon
Thursday, 7:00pm

strength to your body

Stott Pilates is safe, highly effective and intelligent exercise. It’s designed to restore natural spinal curves, rebalance muscle strength, and heighten body awareness, with particular emphasis on breathing, pelvic floor, lower back, upper body posture, and head & neck alignment. Learn the essential and intermediate exercises while using various props (all provided at the studio). Learn to achieve neutral, tension-free posture that brings greater ease to your day to day life! Cost: Online Class Pass, or Yoga Class Pass

Beatrix enthusiastically adds new exercises and the classes never feel repetitive.” Vesta

Beginner Foundations Stott® Pilates Worshop Series

with Beatrix
6-Class Series: July 7 – Aug 11
Tuesdays, 9:00am or 6:00pm

6 Class, Semi-Private Series
Do you suffer sore neck & shoulders, achy lower back? Would you like to intelligently & safely improve your alignment and core strength? Curious about Stott® Pilates but not sure where to start?
Welcome to our Beginner Foundations Stott® Pilates workshop series, online!

 In this six-class, semi-private series, you’ll learn about the five Stott Pilates principles, while mastering the 10 warm-up exercises, and get familiar with the 32 essential level exercises.

Leave each class feeling balanced, tension free, stronger and more aligned.

We’re offering this online series on Tuesdays at 2 time options: 9:00am, or 6:00pm. These will be semi-private, online sessions with Beatrix, maximum 4 students per time slot, to ensure one-on-one direction, correction & success.

Cost: $120 +hst, 6 classs series, 60 minutes per class

MOVEMENT FOR STIFF BODIES

with Sandy
Wednesdays, 6:15pm

Move with ease, balance strength and mobility

If you’re spending more time sitting at your desk these days and are experiencing sore muscles and achy joints, you know you need to move more!

Reclaim your ability to move with ease, finding the balance between strength and mobility

This new class format is a full-on experience with dynamic warm-ups, focused strength training, strategic flexibility training and a few minutes of calming breath work at the end.

Establish stability with form and alignment as the foundation upon which to build your strength and fluid movement.

One action packed hour, mid-way through the week to break the cycle of sitting. Shake off your stress, become more grounded and optimistic, and sleep like a baby!

Cost: Online Class Pass, or Yoga Class Pass

Women’s Tone-up

with Sandy
Thursday, 12noon

Build your strength with like-minded women

Welcome to a fitness class with like-minded women! In this hour-long class, you’ll have an appropriate warmup, about 40 minutes of exercise and 15 – 20 minutes of flexibility training to begin the recovery process. We work with free weights (or cans of soup, bottles of wine or whatever you can substitute for a weight at home!), body weight, sometimes using a strap, a chair or the wall. You’ll find each session takes a different approach, whether mini-circuits, super sets, HIIT (like tabata or other timing protocols), giant sets and more! Not only will this build your strength, spike your metabolism (= burning fat longer), and give you energy: it also helps to prevent osteoporosis (degeneration of bone density) which affects 1 in 4 Canadian women. Cost: Online Class Pass, or Yoga Class Pass

No two classes are the same, I love that! As a woman, it’s so empowering to lift weights, and, to see the changes in my body” Angie

Boxing Fundamentals and Workout

with Lee
4 – class Series: July 7 – 30
Thursday,  6:30 – 7:30 pm

Add some punch to your fitness
Boxers are considered among the best-conditioned athletes on the planet!

You’ll learn some of the fundamentals of boxing technique such as stance, pivot, T-frame & movement principles, technical punches, defense, combinations, setups, feints, footwork and tactics.

“Boxing is raw yet refined. It involves stability & fluidity; explosiveness & grace; power & relaxation; the head & the heart; the mind & the body.”

As well as technical boxing training, Lee blends in ‘dessert’ with calisthenics, and core work for an overall great workout! Have plenty of water, a towel, your sense of adventure, and be prepared to sweat! Cost: $60 +hst for the 4-class series

Mindful Fitness for aging well

with Sandy
Friday,  10:45am

Mindful exercise to build muscle & maintain bone density

As we age, we know we need to work even harder at building muscle mass and maintaining bone density. If you’re looking for a fitness class that’s designed around good form, safety, moderate progressions and fun, this is for you! Our class format ensures direction on postural form and the correct mechanics of the exercises to protect the joints. Modifications are provided for any injury or compensation needed. Finish with 20 minutes of stretching and yoga. Cost: Online Class Pass, or Yoga Class Pass

Sandy’s leadership encourages me to work safely, and see what I can do to become strong again. It’s wonderful to exercise here!” Barbara

Beginner Stott® Pilates

with Katarina
Friday, 12noon

AND TENSION FREE

Has your doctor, physical therapist or chiropractor recommended Pilates for you? Do you suffer from postural issues such as sore neck & shoulders, achy lower back? Would you like to intelligently & safely discover and improve your core strength?

If the answer to any of these questions is ‘Yes!’, then join our Beginner Stott® Pilates class to heighten your body awareness, rebalance muscle strength, bring particular emphasis on breathing, pelvic floor, lower back, upper body posture, head & neck alignment. Leave feeling balanced and tension free! Cost: Online Class Pass, or Yoga Class Pass

 

Personal Training

with Sandy
Private Schedule

Personal Training Means Results
Our emphasis at Fit Journey is on excellent form, programming and progressions appropriate to challenge an individual safely and at their level, ensuring training results and an enjoyable experience.

Whether you’re a long distance runner or cyclist looking to push your PB, or someone who’s never enjoyed the gym yet knows you need to exercise, or if you’re working around an injury or illness: personal training will reap the greatest rewards with thorough assessment, customized programming, and regular benchmark checks. Conversations around personal nutrition, self care and accountability also benefit each individual.

Variety is the spice of life! We utilize a broad range of equipment (including TRX, kettlebells, free weights, BOSU, balls & body weight) as well as many training methodologies (functional strength, HIIT, heart rate zones, pyramid sets, etc).

program
Welcome to an 8-week online version of Cross Train Runners! Get all the same benefits of our Cross Train Runners studio classes, within the comfort of your own home, and at your own schedule. This program includes 8 unique and challenging workouts, 8 coaching videos on topics such as The Mental Game, Periodization, Nutrition, etc, and a free 15 min Coaching Session with Sandy. Get to race day strong, at your peak, and injury free!
Cost: $89 + hst

YOGA & MEDITATION

Yoga Therapy Balls

with Denise
Monday, 6:00 – 6:45pm

Self Massage Practice

Artfully using Yoga Therapy Balls (or 2 tennis balls) to release tension in soft tissues, take pressure off of joints and calm the nervous system and the mind.

In this class, you will be guided through carefully crafted deep-tissue self-massage explorations of areas of the body that are often tight and sore: shoulders, upper back, lower back, hips, hamstrings. Each week we’ll target specific muscles, connective tissues, and joints and attempt to induce compression, friction, motion, circulation, relaxation, and lengthen muscles and fascia all over your body.
Not only is this method wonderful for relieving aches and pains, it’s also a great way to increase proprioception to enhance performance in your other activities. Cost: Online Class Pass, or Yoga Class Pass

Hatha Level I/II

with Sandy
Tuesday, 9:15am
Thursday, 9:00am

Build Strength, challenge balance, find your centre

Hatha yoga is the ‘original’ yoga practice from which many other styles have expanded. It’s the fundamental postures (asana) co-ordinated with the breath in a flowing manner, as well as mindful breath practices (pranayama), mindfulness, and meditation. Level I incorporates lying, seated and standing postures, including balance. Level II layers on more advanced versions of these postures, including back extensions, arm balances and inversions. Cost: Online Class Pass, or Yoga Class Pass

This is my neighbourhood oasis! I know I’ll be challenged and stretched (more than just physically), and feel wonderful every time. It feels like each practice is just for me!” Robyn

Yin/Restorative Yoga

with Denise
Tuesday, 7:30pm

Some call this dessert! Delicious Yin & Restore

Combine the quiet yet powerful practice of Yin Yoga with the healing, relaxing practice of Restorative Yoga for a delicious, centering result. Yin poses focus on the connective tissues and muscles of the legs, hips, back, chest & shoulders. Restorative poses are fully supported with soft props. Thai Yoga massage techniques from Denise further open the energy lines to encourage release and healing. This practice is especially beneficial for those with tight muscles and joints, or who are experiencing anxiety or fatigue, or who simply need to step away from the intensity of life. Cost: Online Class Pass, or Yoga Class Pass

This is dessert for me! After caring for everyone else in my day, I can come and attend to my needs, love the deep holds of Yin and crave the wonderful relaxation of Restorative.”  Leslie

Meditation Sit

with Sandy
Wednesday, 5:00 – 5:45pm

A practice to ground, calm and still our minds.
Join me early Wednesday evenings to reset your mind, body and nervous system, using breath, meditation and other yogic tools. Meditation is described as the art of focus, helping us get out of our busy minds and into the insular anchor of our true self. As Bernie Clark said ‘The mind and the breath are like 2 fishes swimming in the sea. When one is agitated, so is the other. And when one is calm, the other calms too.” Anyone can meditate, and it is lovely and reassuring to do so together.
Re-discover your inner calm with simple yet profound breath work and meditation.  Cost: FREE!

Gentle Yoga

with Sandy
Thursday, 10:30am

Gently improve flexibility, calm your mind & relax

If you like the sound of yoga’s benefits (flexibility, strength, joint ease, relaxation) but don’t know where to start, this is the class for you! This is a gentle, well-instructed practice, with modifications for every level and compensation. You’ll learn the basic postures, breathing techniques, and find yourself relaxed and refreshed when done! First floor access, no stairs to climb! Cost: Online Class Pass, or Yoga Class Pass

I’ve tried yoga for years with little success. Then I found Fit Journey . . . making Yoga accessible to all levels. I’m home!” Barbara

Yoga for Runners

with Sandy
Saturday, 10:30am

Yoga can put the sprint back in your run!

No matter where you are in the training cycle, incorporating yoga will help! Special focus on releasing tight hips, lengthening sore hamstrings, calves, lower back, strengthening stabilizers and core; balancing differences from side to side. Considered by many endurance athletes to be injury prevention & cross training combined. Cost: Online Class Pass, or Yoga Class Pass

I always feel every pose and sequence is just right for my body – just what I need. I’m positive I made it thru my first Half Marathon training, injury free, because of Sandy’s classes and guidance.” Shlo

 

© 2020 Fit Journey • Sandy LeBlanc