Wednesday, 30 May 2012

Schedule change

Please note that the Wed 9:30 TRX and Fri 9:30 Pilates and 10:30 TRX/TMC are cancelled effective immediately. Please check for Fall schedule for these classes to return.

Thursday, 24 May 2012

TRX Suspension Training:

What is TRX Suspension Training?

Born in the Navy SEALs, TRX® Suspension Training® bodyweight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re young or old, out of shape or a beast, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go.

We are currently offering TRX classes Thursday nights at 6pm with Lynne. Come and try it out! No experience necessary!

Tuesday, 22 May 2012

Workout Tips

Workout Tips

Are you working out appropriately?


Some Basics

by Jen McConnery

You have made the decision to come to the gym and work towards becoming a more fit you?  Are you confident that you are performing your workouts effectively, safely, and appropriate based on your short & long term goals?  Most people could use a refresher when it comes to some of the basics!

  • Warm Up
Are you warming up properly?  This is key for injury prevention, to warm up your heart and to mentally prepare you for your workout ahead.  Dynamic warm ups are the best, they target muscles and joints, upper body, core & lower body, forward, backward & lateral movement.
  • Tempo  
Are you speeding through your repetitions and gaining momentum to lift those last few reps?  Try using a 2-3 second concentric (lifting or shortening of the muscle) tempo, holding the isometric contraction for 2 seconds, and the eccentric (lowering) for 2-3 seconds. 
  • Exercise variety
Have you been doing the same exercise routine for over 6 weeks?  How do you expect your body to continue changing when you’re not changing the exercises?  Vary your program every 4-6 weeks.  If you’re not sure how, enlist the help of one of our Personal Trainer Specialists.
  • Exercise Intensity   
Are you challenging yourself during your workouts? After a good resistance training session do you get DOMS (delayed onset muscle soreness) 24 to 72 hrs following your workout? Are you working hard or hardly working? Are you coming to the gym to workout or to see your friends? If you expect to get results, you need to make sure your intensity is up there!
  • Stretching
Most people do not stretch. This is a key element to your fitness plan. The benefits of stretching include reducing your risk of injury, improving your posture, and increasing your ROM.

Safety & Technique
Did you know that some exercises that used to be considered safe are no longer recommended? Do you know which ones? Are you still doing crunches? Yikes. Make sure you are on top of contraindications or ask one our Personal Trainer Specialists.

Everybody knows it…but are you actually doing it? Drinking 6-8 glasses of water a day? When you are working out, keep yourself hydrated throughout your workout.

Friday, 18 May 2012

New Schedule

All classes are held at 1087 Carp Road, Stittsville, ON and you may drop in for $10.00 per class.