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: $55
4 sessions: $200
8 sessions: $385
12 sessions: $565
Shared one-hour session: $70
Off Site one-hour session: $70
NEW! Accurate Body Composition Analysis
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, cgencher@jccottawa.com
$99 Members only, includes 2 tests
(6-12 weeks apart)
Instructor: Dr. Dirk Keenan/Keenan Health Centre
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.
$55; 2 sessions
$100: 4 sessions
$145: 6 sessions
$190: 8 sessions
Holistic 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
Annual Members only
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 healthy lifestyle.
- To encourage outdoor running throughout the seasons.
- To inspire runners to set goals and achieve their personal best and train for organized events.
- To share relevant information about running techniques, hydration, nutrition tips and more.
All runners of all levels are welcome. No experience required. It is recommended that those new to running get medical approval from their doctor. Typical run distance is 5-7 km. New runners will learn a run/walk technique to build up endurance over time. Runners will finish with a post-run stretch.
September 20 – December 13
Monday 9:15 am – 10:15 am
Age: 18+
Included in your Annual Membership
Instructor: Gloria Schwartz
No class: October 11
NEW! The Make Sense Nutrient Dense Dining Plan
Eating for Health & Weight Management
This six week series will help you overcome challenges and plateaus while you meet your health, weight and wellness goals. The Makes Sense Nutrient Dense Diet enables you to transition to healthier habits and teaches an everyday eating approach you’ll love.
Wellness coach and Natural Nutritionist Teri Gentes shows you how to:
- Live more healthfully no matter how busy you are.
- Become more conscious and confident with meal planning, grocery shopping, preparing fabulous foods and eating mindfully.
- Fit nutrition into your hectic life – at home and on the go.
- Get excited, committed, consistent and savvy with healthier habits.
- Experience increased well-being and enhanced health.
This series is not to be missed and can be just what you need to overcome challenges and plateaus and meet your health, weight and wellness goals.
For over 20 years Teri Gentes has been inspiring others to shift to healthier habits with ease. Her focus has been on teaching people that great tasting; natural nutrition translates to feeling and looking fabulous. Teri’s passion and knowledge will inspire and delight you while she provides clear guidelines on how to get started on a new you.
October 19 – November 23 • 6 weeks
Tuesday 12:00 pm – 1:00 pm - Bring your lunch and let Teri inspire you with fabulous ideas.
or
October 21 – November 25 • 6 weeks
Thursday 7:00 pm – 8:00 pm
$100 M • $130 NM
Instructor: Teri Gentes
Maximum: 10 participants
Fitness for Teens
NEW! Teen Bootcamp
A fun, challenging and exciting camp for teens to increase strength, endurance and overall well being. Classes will be held outdoors, weather permitting, and will use a combination of different equipment to help motivate teens to reach their fitness goals and have fun!
October 7 – November 25 • 8 weeks
Thursday 4:15 pm – 5:15 pm
Age: 13 – 16
$80 M • $110 NM
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.
September 21 – October 19 • 5 weeks
Tuesday 4:15 pm – 5:15 pm
October 26 – November 23 • 5 weeks
Tuesday 4:15 pm – 5:15 pm
October 3 – October 31 • 5 weeks
Sunday 11:30 pm – 12:30 pm
November 7 – December 5 • 5 weeks
Sunday 11:30 pm – 12:30 pm
Age: 12 – 15
$70 Annual Members only
Instructors:
Tuesday: Ryan Armitage • Sunday: Dan Milligan
Yogilates for Teens
A highly effective workout combining the best of yoga with the best of Pilates that leaves you leaner, more flexible and feeling great.
September 20 – November 15
8 weeks
Monday 4:15 pm – 5:15 pm
Age: 13 – 17
$80 M • $110 NM
Instructor: Tamera Dion
No class: October 11
Teen Spinfit
An energetic and effective workout involving the use of a stationary bike and motivating upbeat music.
October 6 – December 15
11 classes
Wednesday 4:15 pm – 5:00 pm
Age: 13 – 17
$64 M • $86 NM
Instructor: Ryan Armitage
Pilates
Introduction to Pilates
Gain strength and flexibility through a sequence of exercises focusing on abdominal muscles while learning the basic moves of Pilates.
September 20 – December 13
12 weeks
Monday 9:15 am – 10:15 am
$100 M • $130 NM
Instructor: Vanessa Novini
No class: October 11
September 21 – December 7
12 weeks
Tuesday 7:00 pm – 8:00 pm
$100 M • $130 NM
Instructor: April Dickson
Age: 16+
Pilates Accessories
This class incorporates fitness equipment such as fitness circles, small balls and flex bands into the Pilates exercises
September 20 – December 13
12 weeks
Monday 6:30 pm – 7:30 pm
Age: 16+
$100 M • $130 NM
Instructor: Terry Hind
No class: October 11
September 21 – December 7
12 weeks
Tuesday 9:10 am – 10:10 am
Age 16+
$100M • $130NM
Instructor: Vanessa Novini
Advanced Pilates
A higher level of Pilates for those ready to challenge themselves.
October 8 – December 17 • 11 weeks
Friday 9:00 am – 10:00 am
Age 16+
$95 M • $125 NM
Instructor: Maddalena Rispoli
Yoga
Energy/Dahn Yoga
Dahn Yoga is a holistic health and training program that enpowers individuals to manage their own bodies well in order to become more healthy, happy and peaceful. Dahn Yoga emphasizes the brain because it creates and controls every aspect of human life.
September 20 – December 13
12 weeks
Monday 7:00 pm – 8:00 pm
Age: 18+
$100 M • $130 NM
Instructor: Elke Kasanda
No class: October 11
Hatha Yoga
Achieve mind and body balance through a series of poses. A great way to stretch out your muscles.
September 29 – December 15
12 weeks
Wednesday 9:30 am – 10:30 am
$100 M • $130 NM
Instructor: Diane Lanthier
October 6 – December 15 • 11 weeks
Wednesday 7:00 pm – 8:00 pm
$95 M • $125 NM
Instructor: Terry Hind
Age: 16+
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.
September 20 – December 13
12 weeks
Monday 9:30 am – 10:30 am
Age 16+
$100 M • $130 NM
Instructor: BJ Porter
No class: October 11
Yoga Themes
Explore various themes and styles of yoga which emphasize different parts of the body. Classes focus on standing poses, yoga for strength, flowing practice or long held stretches including popular hip opening stretches.
October 8 – December 17 • 11 weeks
Friday 9:30 am – 10:30 am
Age: 16+
$95 M • $125NM
Instructor: BJ Porter
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
September 21–December 16
24 classes: 13 Tuesdays • 11 Thursdays
2x / week: $195 M • $260 NM
1x / week: Tuesday $105 M • $140 NM
1x / week: Thursday $95 M • $125 NM
No class: September 23, 30
Age: 16+
Instructor: Katherine Shapiro Moss
Yoga Therapy for Back, Neck & 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.
October 8 – December 17 • 11 weeks
Friday 10:00 am – 11:00 am
Age: 18+
$95 M • $125 NM
Instructor: Eric Peters
NEW! Yoga for Stress and Anxiety
This class combines both eastern and western healing methods to build skills off the mat, and help regulate stress and anxiety. The main focus is the mind-body connection including, the emotional body, immune system and pain pathways. Using yoga’s holistic tools, this class helps fine-tune the interplay between mind and body, addressing the physical, mental, emotional and energetic manifestations of illness, imbalance and disease. All ages and levels are welcome.
October 6 – December 8 • 10 weeks
Wednesday 7:00 pm – 8:00 pm
$90 M • $120 NM
Instructor: Laura Farberman
October 4 – December 13 • 10 weeks
Monday 9:00 am – 10:00 am
$90 M • $120 NM
Instructor: Laura Farberman
No class: October 11
NEW! Mindful Meditation
Mindfulness is a way of learning to relate directly to whatever is happening in a person’s life, taking charge or doing something for themselves that no one else can do. Consciously working with our own stress, pain, illness, challenges and demands of everyday life we will use basic physical and mental relaxation and introduce mindfulness and the use of guided imagery. You will form positive attitudes and become more aware of yourself and others as they truly are.
October 4 – November 29 • 8 weeks
Monday 10:00 am – 11:00 am
$80 M • $110 NM
Instructor: Laura Farberman
No class: October 11
October 6 – November 24 • 8 weeks
Wednesday 6:00 pm – 7:00 pm
$80 M • $110 NM
Instructor: Laura Farberman
Laura Faberman has been studying and practicing yoga and meditation for seven years. She completed her yoga teacher training in India. Her approach to yoga comes from her passion for facilitating growth peace and joy for individuals and herself. Laura is currently studying towards a Masters Degree in Social Work and is working to relieve and heal depression and anxiety symptoms with adolescents at CHEO.
Specialty Programs
NEW! The Travelling Band Spin
Feel exhilarated and pumped with this all-in-one cardio and strength class. Cycling through hills and valleys challenges your legs and cardiovascular system while Band exercises strengthen and define muscles.
September 16 – December 16
12 classes
Thursday 6:15 am – 7:00 am
Instructor: Julie Fine
Age: 16+
$69 M • $93 NM
NEW! Water/H2O Running
Designed to provide a zero impact cross training option for runners, this cardiovascular and muscle specific workout challenges all participants from beginners to athletes. Water Running is recommended for those with hip, knee and ankle injuries as well as those looking for a workout that will promote recovery.
October 5 – December 7 • 10 weeks
Tuesday 6:00 pm – 6:45 pm
Age: 16+
$90 M • $120 NM
Instructor: Randeen Campbell
Rise ‘n’ Shine Bootcamp
A total body workout focusing on timed drills rather than number of repetitions. Experience a great group atmosphere, motivation and encouragement. Commitment and willingness to work hard result in increased muscle endurance, 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!
September 20 – December 15
25 classes
12 Mondays •13 Wednesdays
Monday and Wednesday
6:30 am – 7:30 am
Age: 16+
2 x / week
$215 M • $265 NM
1x / week
Monday: $103 M • $127 NM
1x / week
Wednesday: $111M • $138NM
Instructor: Andrea Norg
No class: October 11
NEW! 9:15 am Bootcamp
Same dates and fees as Rise ‘n’ Shine Bootcamp
9:15 am – 10:15 am
Age: 16+
Instructor: Andrea Norg
No class: October 11
NEW! Bridal Bootcamp
Bridal Bootcamp pushes your body and mind to help you achieve a higher level of fitness and wellness through fun yet challenging physical work. Personal Trainer Andrea Norg will get you into your best physical shape ensuring that you look, and feel, spectacular on your big day.
October 5 – November 25 • 8 weeks
Tuesday & Thursday
5:30 pm – 6:30 pm
$145 M • $195 NM
Instructor: Andrea Norg
NEW! Kettlebell Group Training
The Kettlebell has been used in Russia to train elite athletes and military for over 300 years and is now exploding into fitness facilities all over Canada and the U.S. Kettlebells are perfect for cardiovascular as well as muscular strength and endurance. Muscles will have more shape and definition because of the high caloric expenditure.
September 20 – November 15
8 weeks
Monday 1:00 pm – 2:00 pm
Instructor: Julie Nott
No class: October 11
October 6 – November 24
8 weeks
Wednesday 7:00 pm – 8:00 pm
Instructor: TBA
October 7 – November 25
8 weeks
Thursday 6:30 am – 7:30 am
Instructor: Kathy Roy
Age: 16+
$80 M • $110 NM
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.
October 6 – December 8 • 10 weeks
Wednesday 1:30 pm – 2:30 pm
$90 M • $120 NM
Instructor: Maya Bobrowska
October 7 – December 16 • 11 weeks
Thursday 7:15 pm – 8:15 pm
$95 M • $125 NM
Instructor: Philip Lai
Age: 18+
Weight Training for Women
For those who prefer to exercise with a certified personal trainer in the company of other women.
October 7 – November 4 • 5 weeks
Thursday 1:15 pm – 2:00 pm
Age: 16+
Included in your Annual Membership
Instructor: Ryan Armitage
Powertread
If you like Spinning you’ll love this high energy treadmill workout to music.
Included in your Annual Membership. Sign up in the Fitness Centre.
Tuesday 8:30 am – 9:15 am
Thursday 9:00 am – 10:00 am
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.
September 6 – December 31
Now offered 5 days a week!
Monday - Friday 10:20 am -11:20 am
Instructor: Aline Forget, Sandra Parmelee, Andrea Norg
Included in your Annual Membership
No class: September 9, 10, 23, 24, 30, October 1
NEW! Silver and Strong
Personal Trainer and Heart Wise Instructor Julie Fine leads you through a program of balance, resistance training and low impact cardio. Each workout is customized to the individuals’ physical needs. Your everyday life will be easier and literally more balanced.
October 5 – November 25 • 8 weeks
16 classes
Tuesday & Thursday 1:00 pm – 2:00 pm
$160 M • $220 NM
Instructor: Julie Fine
Maximum: 6 participants
