Health and Fitness Programs
Carla Gencher • 613.798.9818 ext. 278cgencher@jccottawa.com
Training & Nutrition
PERSONAL TRAINING
See results following an exercise program designed to suit your personal goals. Enjoy the benefits of one-on-one training with our highly qualified Personal Trainers who provide services that ensure consistency and safety.
One-hour session: $50
4 sessions: $185
8 sessions: $365
12 sessions: $535
Shared one-hour session: $65
Off Site one-hour session: $65
Chai members only
FIT AND FLEXIBLE
Book your appointment for an optimum 30 minute stretch with a personal trainer, designed to reduce the risk of injury to joints, muscles and tendons and reduce muscular soreness, tension and stress. Greater flexibility leads to improved range of motion and better posture.
$45: 2 sessions
$85: 4 sessions
$128: 6 sessions
$170: 8 sessions
Chai members only
NUTRITIONAL COACHING
Nutrition plays a key part in reaching your fitness goals and with the help of a nutritional coach you will achieve these goals faster. Under the personal guidance of a nutritional professional you will lose weight, increase strength, feel better, have more energy and learn important ways to help prevent osteoporosis and diabetes.
Our Holistic Nutritionist Helene Huot will design a special program just for you and show you how to implement your healthy new habits into your lifestyle.
$60 for 45 minute sessions
Chai members only
NEW! POWER EATING – THE SUPER STARS OF
REAL FOOD
For award winning health and wellbeing, mind, body, heart, soul and spiritual harmony we must attend to the essentials and cultivate a healthy foundation to be able to sustain the everyday challenges of 21st century living. Environmental toxins, nutritionally compromised foods, chaotic lifestyles and neglectful habits take hard hits upon our health. Nurturing a powerful immune system is imperative to our wellness. This session teaches key elements integral to health and leave you with the know how to build a strong foundation for enduring well being. The focus is on assisting our body’s innate natural healing powers with the blessings of Mother Nature’s wisdom and age old practices that date back thousands of years.
Instructor Teri Gentes is a Natural Nutrition
educator and Cooking Coach specializing in Real Food for Real Health.
Thursday April 22, 10:30 am – 11:45 am
OR Monday April 26, 7:00 pm – 8:15 pm
$20M / $30NM
Introducing easy and scientific bioimpedance technology - used by researchers and naturopathic doctors to measure changes in your fat burning muscle mass.
Ask your trainer how body composition analysis will get you the results you want and maintain them.
Please contact Carla Gencher Health & Wellness Director for more information or to schedule an appointment. 613-798-9818 ext. 278 or cgencher@jccottawa.com
$99 Members only includes 2 tests ( 6-12 weeks apart )
Instructor: Dr. Dirk Keenan/Keenan Health Centre
Dr. Kirk Keenan has been a leader in the Ottawa chiropractic community for over 20 years and has established a strong reputation as a wellness educator. He is a member of a published research team focused on multidisciplinary approaches to health care.
RUNBOTS RUNNING CLUB
Club Goals:
- To allow runners of all levels to participate in a non-competitive group.
- To promote running as part of a healthylifestyle.
- To encourage outdoor running throughout the seasons.
- To inspire runners to set goals and achieve their personal best.
- To share relevant information about running techniques, fear, hydration, nutrition tips and more. To train for organized race events.
April 12 – June 28
Monday 9:15 am – 10:15 am
Age: 18+
Novice to experienced runners are welcome. No experience necessary.
It is recommended that those new to running get medical approval from their doctor. Typical run distance will be 5-7 km. those new to running will be taught a run/walk technique to build up endurance over time. Runners will end with a post-run stretch.
Included in your Chai membership
Instructor: Gloria Schwartz
No class May 24
Fitness for Teens
PLYOMETRIC CONDITIONING
Improve muscle endurance, balance, leg power, vertical jump and coordination to become a better overall athlete with this energizing class for teens looking to improve their conditioning for any sport.
April 14 – June 9 • 8 weeks
Wednesday 7:00 pm – 8:00 pm
Age 13 – 16 • $80M / $110NM
Instructor: Ryan Armitage
INTRODUCTION TO WEIGHTS AND FITNESS
Young teens learn about nutrition, healthy body weight, exercise plans and how to safely use the Fitness Centre equipment. Teens who successfully complete this course gain full access to the Fitness Centre.
April 13 – May 11 • 5 weeks
Tuesday 4:15 pm – 5:15 pm
May 25 – June 22 • 5 weeks
Tuesday 4:15 pm – 5:15 pm
April 11 – May 9 • 5 weeks
Sunday 1:00 pm – 2:00 pm
May 16 – June 13 • 5 weeks
Sunday 1:00 pm – 2:00 pm
Age: 12 – 15
$70 for Chai members only
Instructors • Tuesday: Ryan Armitage Sunday: Kathy Roy
This course will be offered on an individual basis over the summer – please contact the Fitness Centre at 798-9818 ext. 304
YOGILATES FOR TEENS
This highly effective workout combines the best of yoga with the best of Pilates and leaves you leaner, more flexible and feeling great.
April 12 – June 7 • 8 weeks
Monday 4:15 pm – 5:15 pm
Age 13 – 17 • $80M / $110NM
Instructor: Tamera Dion
No class May 24
TEEN SPINFIT
An energetic and effective workout involving the use of a stationary bike and motivating upbeat music.
April 12 – June 21 • 10 classes
Monday 4:15 pm – 5:15 pm
Age 13 – 17
$57.50M / $77.50NM
Instructor: Ryan Armitage
No class May 24
YOUTH CIRCUIT TRAINING
A fun, fast-paced workout using a mix of cardio and strength training stations. The focus is on good form and safety to help keep kids active and start them on the right path to good health.
April 15 – June 10 8 weeks
Thursday 4:00 pm – 4:45 pm
Age 8-11
$80M / $110NM
Instructor: Ryan Armitage
No class May 20
Pilates
INTRODUCTION TO PILATES
Gain strength and flexibility through a sequence of exercises focusing on abdominal muscles while learning the basic moves of Pilates.
April 12 – June 21 • 10 weeks
Monday 9:15 am – 10:15 am
$90M / $120NM
No class May 24
April 13 – June 22 • 10 weeks
Tuesday 7:00 pm – 8:00 pm
$90M / $120NM
No class May 18
Age: 16+
Instructor: AM Vanessa Novini, PM April Dickson
ADVANCED PILATES
A higher level of Pilates for those ready to challenge themselves.
April 16 – June 18 • 10 weeks
Friday 9:00 am – 10:00 am
Age 16+
$90M / $120NM
Instructor: Maddalena Rispoli
PILATES ACCESSORIES
This specialized Pilates workout incorporates fitness equipment - fitness circles, small balls and flex bands into each exercise.
Monday 6:30 pm – 7:30 pm • Age 16+ • Instructor: Terry Hind
Spring: April 12 – June 21 • 10 weeks
No class May 24
$90M / $120NM
Summer: July 5 – August 23 • 7 weeks
No class August 2
$75M / $105NM
Spring only: April 13 – June 22 • 11 weeks
Tuesday 9:15 am – 10:15 am
Age 16+ • $95M / $125NM
Instructor: Vanessa Novini
Yoga
ENERGY/DAHN YOGA
Dahn Yoga is a holistic health and training program that empowers individuals to manage their own bodies well in order to become more healthy, happy and peaceful. Dahn Yoga emphasizes the brain because it is the thing that creates and controls every aspect of human life.
Spring: Monday April 12 – June 21 • 10 weeks
7:00 pm – 8:00 pm
$90M / $120NM • No class May 24
Summer: Monday July 5 – August 23 • 7 weeks
7:00 pm – 8:00 pm
$75M / $105NM • No class: August 2
Instructor: Elke Kasanda
Age: 18+
HATHA YOGA
Achieve mind and body balance through a series of poses. A great way to stretch out your muscles.
Spring: April 14 – June 23 • 10 weeks
Wednesday 9:30 am – 10:30 am
$90M / $120NM • No class May 19
Summer: July 7 – August 25 • 8 weeks
Wednesday 9:30 am – 10:30 am
$80M / $110NM
Instructor: Diane Lanthier
Age: 16+
Spring only: April 14 – June 23 • 10 weeks
Wednesday 7:00 pm – 8:00 pm
Age: 16+ • $90M / $120NM
Instructor: Richard Brouillet
YOGA FOR STRENGTH
This class emphasizes holistic fitness by improving balance
and building core, leg and upper body strength. Learn how to maximize strength by harnessing body mechanics, energy and breath.
April 12 – June 21 • 10 weeks
Monday 9:30 am – 10:30 am
Age 16+ • $90M / $120NM
Instructor: BJ Porter • No class May 24
GENTLE YOGA
A soft yoga experience that balances body, mind and spirit while enhancing physical strength and mental clarity.
Tuesday & Thursday 9:15 am – 10:15 am
Spring: April 13 – June 24
20 classes, 10 Tuesdays & 10 Thursdays
2x/week $165M / $220NM
1x/week $82.50M / $110NM
No class May 20
Summer: July 6 – August 26
16 classes, 8 Tuesdays & 8 Thursdays
2x/week: $130M/$175NM
1x/week: $65M/$87.50NM
Age: 16+
Instructor: Katherine Shapiro Moss
YOGA THERAPY FOR BACK, NECK
AND SHOULDER CARE
Yoga Therapy uses yoga techniques to treat specific ailments. It is a gentle, restorative practice which cultivates a balance that both strengthens and stretches muscles. Yoga Therapy is ideal for mild, chronic or intense pain or as a preventative measure. Studies have shown that this is safe and effective for back pain.
Spring: April 16 – June 18 • 10 weeks
Friday 10:00 am - 11:00 am
$90M / $120NM
Summer: July 9 – August 27
Friday 10:00 am - 11:00 am
$80M / $110NM • 8 weeks
Age: 18+ • Instructor: Eric Peters
NEW! OFF SITE YOGA AT MACHZIKEI HADAS SYNAGOGUE
Enjoy all the benefits of Yoga at a different location.
April 12 – May 17 • 5 weeks
Monday 8:00 pm – 9:00 pm
Age: 16+ • $55
Instructor: Sandra Colman
NEW! YIN YOGA
Yin Yoga activates the connective tissues of the hips, pelvis and lower spine, ligaments and bones. Poses are held for longer durations
Spring: April 16 – June 18 • 10 weeks
Friday 9:30 am – 10:30 am
$90M / $120NM
Summer: July 9 – August 27 • 8 weeks
Friday 9:30 am – 10:30 am
$80M / $110NM
Age: 16+
Instructor: Parvaneh Rowshan
Specialty Programs
RISE ‘N’ SHINE BOOTCAMP
A total body workout focusing on timed drills rather than number of repetitions. Experience a great group atmos-phere, motivation and encouragement. Commitment and willingness to work hard result in increased muscle endu-rance, aerobic capacity and improved body composition. Break plateaus, shake-up your current workout and add a new dimension to your training! All levels of fitness welcome! Classes take place outdoors, weather permitting.
April 13 – June 3 15 classes
Tuesday and Thursday 6:30 am – 7:30 am
Age 16+ • $130M / $160NM
Instructor: Naomi Johnson
No class May 20
NEW ADDITION!
SPRING FLING BOOT CAMP
April 13 – June 3 15 classes
Tuesday and Thursday 9:15 am – 10:15 am
Age 16+ • $130M / $160NM
Instructor: Naomi Johnson
No class May 20
April 15 – June 17 9 weeks • Thursday 8:00 pm – 9:00 pm
$85M / $115NM
Instructor: Naomi Johnson – Certified Personal Trainer and Registered Holistic Nutritionist. No class May 20
TAI CHI
A self-healing art that combines gentle movement and meditation to enhance the mind/body connection and assist in healing. This 3000 year old practice is believed to prevent illness, reduce stress and integrate mind, body and spirit.
April 13 – June 22 • 10 weeks
Tuesday 1:00 pm – 2:00 pm
Instructor: Maya Bobrowska
April 15 – June 24 • 10 weeks
Thursday 7:15 pm – 8:15 pm
Instructor: Philip Lai
Age: 18+ • $90M / $120NM
WEIGHT TRAINING FOR WOMEN
A great opportunity for women to exercise with the expertise
of a certified personal trainer.
Spring: April 12 – May 10 • 5 weeks
Summer: June 7 – July 5 • 5 weeks
Monday 2:30 pm – 3:15 pm
Age 16+
Included in your Chai membership
Instructor: Ryan Armitage
POWERTREAD
If you like spinning you’ll love this high energy treadmill workout to music.
Tuesday 8:30 am – 9:15 am
Thursday 9:00 am – 10:00 am
Friday 6:45 am – 7:30 am
Visit the Fitness Centre desk to sign up for a class or call
613-798-9818 ext. 304
?NEW! OFF SITE TAI CHI AT MACHZIKEI HADAS SYNAGOGUE
Try the movement and meditation of Tai Chi at a new
east end location.
April 13 – May 25 • 6 weeks
Tuesday 3:00 pm – 4:00 pm
Age: 18+ • $55
Instructor: Maya Bobrowska
No class May 18
FREE! INTRODUCTORY TAI CHI & CHI GONG CLASS
Tuesday March 23, 7:00 pm – 8:00 pm
A Holistic approach to improve your physical, mental & spiritual energy, health and immune system. Learn exercises, breathing techniques, visualization, meditation, acupressure & massage to calm the mind, relax the body, release stress & improve health with instructor Philip Lai.
Heartwise
VITALITY PLUS
Share the life enhancing benefits of regular exercise and have fun with this low impact class combining cardiovascular exercises, muscle toning and stretching.
April 1 – June 30
Monday - Friday 10:20 am -11:20 am
Now offered 5 days a week!!
Instructor: Aline Forget, Kathy Roy
Included in your Chai membership
FUNCTIONAL FITNESS
Designed for those with arthritis or osteoporosis, these low impact classes increase strength and cardiovascular fitness. Participants are welcome to remain seated or use a chair for assistance.
January 12 – March 25
Tuesday & Thursday: 11:25 am – 12:10 pm
Instructor: Kathy Roy
Included in your Chai membership
