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.
$50: 2 sessions
$95: 4 sessions
$140: 6 sessions
$185: 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 nutrition professional you will lose weight, increase strength, feel better, and have more energy while you 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 session
Chai members only
FITNESS APPRAISALS
A comprehensive set of fitness tests designed to allow measurement of strength, endurance and body compo-sition that help further your fitness goals.
$50 Fitness Appraisal
$95 Package includes Fitness Appraisal and a customized fitness program designed by a personal trainer.
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.
January 27 – March 10 • 7 weeks
Wednesday 7 pm – 8 pm
Age: 13 – 16
$67M / $89NM
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.
January 12 – February 9 • 5 weeks
Tuesday 4:15 pm – 5:15 pm
February 16 – March 16 • 5 weeks
Tuesday 4:15 pm – 5:15 pm
January 17 – February 14 • 5 weeks
Sunday 1:00 pm – 2:00 pm
Age: 12 – 15 • $70
Chai members only
Instructor: Ryan Armitage
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.
January 11 – March 8 • 8 weeks
Monday 5:00 pm – 6:00 pm
Age: 13 – 17 • $80M / $110NM
Instructor: Tamera Dion
No class: February 15
TEEN SPINFIT
An energetic and effective workout
involving the use of a stationary bike and motivating upbeat music.
January 11 – March 22 • 10 classes
Monday 4:15 pm – 5:15 pm
Age: 13 - 17 • $57.50M / $77.50NM
Instructor: Ryan Armitage
No class: February 15
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.
January 14 – March 11 • 9 weeks
Thursday 4:00 pm – 4:45 pm
Age: 8 - 11 • $85M / $115NM
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.
January 11 – March 22 • 10 weeks
Monday 9:15 am – 10:15 am
$90M / $120NM
No class: February 15
January 12 – March 23 • 11 weeks
Tuesday 7:00 pm – 8:00 pm
$95M / $125NM
Age: 16+
Instructor: Vanessa Novini AM, April Dickson PM
INTERMEDIATE PILATES
The next level of Pilates with dozens of mat exercises that tone and lengthen muscles, increase back and abdominal strength, improve posture and reduce joint and lower back stress.
January 11 – March 22 • 10 weeks • No class: February 15
Monday 6:30 pm – 7:30 pm • Age: 16+
$90M / $120NM
Instructor: Carolyn Franklin
ADVANCED PILATES
A higher level of Pilates for those ready to challenge themselves.
January 15 – March 26 • 11 weeks
Friday 9:00 am – 10:00 am
Age: 16+ • $95M/$125NM
Instructor: Maddalena Rispoli
PILATES ACCESSORIES
This specialized Pilates workout incorporates fitness equipment - fitness circles, small balls and flex bands into each exercise.
January 12 – March 23 • 11 weeks
Tuesday 9:15 am – 10:15 am
Age: 16+ • $95M/$125NM
Instructor: Vanessa Novini
Yoga
YOUNG ADULT YOGA
Join other young adults as you improve posture and make your body more toned, strong and flexible.
January 11 – March 8 • 8 weeks
Monday 6:00 pm – 7:00 pm
Age: 16+ • $80M/$110NM • Instructor: Tamera Dion
No class: February 15
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.
January 11 – March 22 • 10 weeks
Monday 6:00 pm – 7:00 pm
Age: 18+ • $90M / $120NM • Instructor: Elke Kasanda
No class: February 15
HATHA YOGA
Achieve mind and body balance through a series of poses. A great way to stretch out your muscles.
January 13 – March 24 • 11 weeks
Wednesday 9:30 am – 10:30 am OR 7:00 pm – 8:00 pm
Age: 16+ • $95M / $125NM
Instructor: Diane Lanthier AM, Richard Brouillet PM
New! January 18 - March 1 • 6 weeks
Monday 8:00 pm -9:00 pm
$50 registration (register through the SJCC)
No class: February 15
* Held at Machzikei Hadas: 2310 Virginia Drive, K1H 6S2
Instructor: Sandra Colman
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.
January 11 – March 22 • 10 weeks
Monday 9:30 am – 10:30 am
Age: 16+ • $90M / $120NM • Instructor: BJ Porter
No class: February 15
YOGA THEMES
Explore various themes and styles of yoga emphasizing different parts of the body. Classes focus on standing poses, yoga for strength, flowing practice or long held stretches including popular hip opening stretches.
January 15 – March 26 • 11 weeks
Friday 9:30 am – 10:30 am
Age: 16+ • $95M /$125NM
Instructor: Parvaneh Rowshan
GENTLE YOGA
A soft yoga experience that balances body, mind and spirit while enhancing physical strength and mental clarity.
January 12 – March 25 • 11 weeks / 22 classes
11 Tuesdays/11 Thursdays 9:15 am – 10:15 am • Age: 16+
Tuesday & Thursday: $180M / $240NM
Tuesday OR Thursday: $95M / $125NM
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.
January 15 – March 26 • 11 weeks
Friday 10:10 am – 11:10 am
Age: 18+ • $95M / $125NM
Instructor: Eric Peters
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.
January 12 – February 25 • 7 weeks/14 classes
Tuesday & Thursday 6:30 am – 7:30 am
Age: 16+ • $120M / $150NM
Instructor: Naomi Johnson
NEW ADDITION!
WINTER ADVENTURE BOOT CAMP
January 12 – February 25 • 7 weeks/14 classes
Tuesday & Thursday 9:15 am – 10:15 am
Age: 16+ • $120M / $150NM
Instructor: Naomi Johnson
GROUP PERSONAL TRAINING WITH NUTRITIONAL COACHING
A personal workout in a group setting focusing on strength, toning and proper nutrition.
January 14 – March 18 • 10 weeks
Thursday 8:00 pm – 9:00 pm • $90M / $120NM
Instructor: Naomi Johnson - Certified Personal Trainer and Registered Holistic Nutritionist
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.
January 12 – March 23 • 11 weeks
Tuesday 1:00 pm – 2:00 pm
Instructor: Maya Bobrowska
January 13 – March 24 • 11 weeks
Wednesday 7:15 pm – 8:15 pm
Instructor: Philip Lai
Age: 18+ • $95M / $125NM
WEIGHT TRAINING FOR WOMEN
A great opportunity for women to exercise with the expertise
of a certified personal trainer.
January 11 – February 8 • 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.
Monday & Friday 6:45 am – 7:30 am
Tuesday 8:30 am – 9:15 am
Thursday 9:00 am – 10:00 am
Included in your Chai membership
New! • 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.
- To share relevant information about running techniques, gear, hydration, nutrition tips and more. To train for organized race events.
Mondays 9:15 – 10:15am • Starting January 11, 2010
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 and Q & A.
Free to all Chai Members
Instructor: Gloria Schwartz
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.
January 11 – March 29
Monday – Thursday: 10:20 am – 11:20 am
Instructor: Andrea Norg, Sandra Parmelee, Melissa Lubotta, 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
