LIVE, ON-LINE CLASSES
CROSS TRAIN RUNNERS
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
Advanced Stott® pilates
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
Stott® Intermediate pilates
Monday and Wednesday, 12noon
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
Beginner Foundations Stott® Pilates Worshop Series
6-Class Series: July 7 – Aug 11
Tuesdays, 9:00am or 6:00pm
6 Class, Semi-Private Series
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
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
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
Boxing Fundamentals and Workout
4 – class Series: July 7 – 30
Thursday, 6:30 – 7:30 pm
Add some punch to your fitness
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
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
Beginner Stott® Pilates
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 Means Results
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).
Cost: $89 + hst
YOGA & MEDITATION
Yoga Therapy Balls
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
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
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
Wednesday, 5:00 – 5:45pm
A practice to ground, calm and still our minds.
Re-discover your inner calm with simple yet profound breath work and meditation. Cost: FREE!
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
Yoga for Runners
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
© 2020 Fit Journey • Sandy LeBlanc