Fitness

Thursday Outdoor Stroller Fit (Moms and babies 6 wks-18 mos.) – Medium Intensity

Thursday 11:00 a.m. - 12:00 p.m. Outside – Meet on the grass on the north side of the building Stroller fitness is a full-body workout that includes cardio intervals, strength training, core work, and flexibility training. This course is open to all fitness levels. Women who want to join this class should be 4+ weeks postpartum if there was no complication during delivery (or 6 weeks for caesareans or other complications). No special stroller is required. You should bring a mat and wear comfortable clothing and running shoes. Childcare is available for older ...

Core Pilates – Low Intensity

Wednesday 8:40 - 9:40 a.m. Gym This class will give you a full body workout. Core Pilates will maintain the Pilates techniques of proper breathing, posture and alignment with a focus on your core muscles through movement in various positions. It will help to improve core control, build strength, flexibility, balance, posture, mobility, and stability. If you want to challenge your core, tone up, and transform your body, Core Pilates is perfect for you! This class is suitable for all fitness levels. Instructor: Orly Sharoni, PMA (Pilates Method Alliance) ...

Thursday Essentrics – Low Intensity

Thursday 8:40 - 9:40 a.m. Gym Essentrics is a full body workout that rapidly changes the shape of your body through a dynamic and fluid combination of strengthening and stretching. The technique develops lean, strong and flexible muscles with immediate changes to your posture. Perfect for women of all fitness levels, this program re-balances the body, prevents and treats injuries, and unlocks tight joints. With a diverse music playlist accompanying each routine, this workout leaves you feeling energized, youthful and healthy. Exercise elastics will be provided for ...

Keep Running… In the Winter! – Medium/High Intensity

Monday 10:00 - 11:00 a.m. Outside -- Meet on the north side of the building This class is for those who have some running experience already and are looking to keep running through the winter months. We will do regular runs and occasional weeks of light drills such as hill workouts. Participants should be able to run at least 4 km to take part in this class. Varying running speeds will be accommodated, so do not hesitate to sign up if you are a slower runner. The first class will include information on how to dress. Please Note: This is an 8-week course. It ...

Interval Training – Medium/High Intensity

Wednesday 6:15 - 7:15 p.m. Gym Cardio intervals mixed with challenging full-body muscle conditioning will guarantee you achieve your fitness goals whether you are getting back into fitness or work out regularly. Each week, our instructor will introduce something new to keep you challenged. Come prepared to sweat and reach your full potential! Please bring your own weights (one or two sets of dumbbells -- one light, one heavy) and a water bottle. Please Note: The WIWC's free childcare service is not available during evening courses. Instructor: Lori Lesperance, ...

Break a Sweat with Baby (4-18 mos.) – Low Intensity

Tuesday 10:00 - 10:45 a.m. Gym A class for moms and their babies. We execute simple moves that allow you to work your whole body while entertaining your baby at the same time. The baby will play the role of the weight. You get to play and give your baby all the attention he/she needs while you perform muscle strength exercises. The course will allow you to bond with your baby while you're working out. This class includes standing and floor exercises. Babies should be older than 4 months (so they can hold their heads up by themselves). Please bring a yoga mat to ...

Fitness – Take it Outside! – Medium Intensity

Friday 9:00 - 10:00 a.m. Outside -- Meet on the grass on the north side of the building In this class, suitable for all, we will be taking to the parks and green spaces of Valois to enjoy some outdoor exercise! Classes will feature cardio elements as well as body weight exercises and strength training using the natural and man-made structures we find on our way. Variations will be offered for different fitness levels. Expect to have a lot of fun, work hard and maybe get a bit muddy! Class will run rain or shine; dressing in layers is recommended. Instructor: ...

Start Running! Couch to 5K – Medium/High Intensity

Tuesday 6:15 - 7:15 p.m. Outside -- Meet on the grass on the north side of the building Ever wanted to start running but not sure how? Ever wanted to run but think you can’t? Signed up for a 5K race and wondering what to do next? This course is for you! Using run/walk intervals, the course will gently ease you into running and take you from being a non-runner or very beginner runner to a 5K-runner! Some running strength building exercises will be included as well as warm up and cool down/stretching exercises. This course will literally run rain or shine, so please ...

Essentrics – Low Intensity

Tuesday 2:00 - 3:00 p.m. Gym Essentrics is a full body workout that rapidly changes the shape of your body through a dynamic and fluid combination of strengthening and stretching. The technique develops lean, strong and flexible muscles with immediate changes to your posture. Perfect for women of all fitness levels, this program re-balances the body, prevents and treats injuries, and unlocks tight joints. With a diverse music playlist accompanying each routine, this workout leaves you feeling energized, youthful and healthy. Exercise elastics will be provided for part ...

Classical Pilates – Low Intensity

Monday 8:45 - 9:45 a.m. Gym This class will give you a full body workout. Pilates techniques include proper breathing, posture, and alignment -- all of which help to improve core control, build strength, flexibility, balance, posture, mobility, and stability. Pilates is suitable for all fitness levels so if you want to tone up and transform your body, Pilates is perfect for you! Please Note: There is no class on May 21 (Victoria Day). The last class is on June 11. This is an 8-week course. Instructor: Orly Sharoni, PMA (Pilates Method Alliance) Certified ...

Running Group – Medium/High Intensity

Monday 10:00 - 11:00 a.m. Outside -- Meet on the grass on the north side of the building This class is for those who have some running experience already and are looking to improve or who just enjoy running in a group. We will do a combination of regular runs, speed and endurance work and a little bit of runner’s conditioning. Participants should be able to run at least 4 km to take part in this class. Varying participant running speeds will be accommodated, so do not hesitate to sign up even if you think you are a slower runner. Please Note: There is no class ...

Body Factory – Medium Intensity

Thursday 11:00 a.m. - 12:00 p.m. Gym This is an overall strength and endurance class using weights, tubing and the step to sculpt and enhance muscle conditioning. This will be a workout from head to toe. Hand-held weights are required. Tubing and steps are provided by the Women’s Centre. Please Note: The last class is on June 7. This is an 8-week course. Instructor: Sue Jollimore, CAN-FIT-PRO

Gentle Toning – Low Intensity

Friday 1:00 - 2:15 p.m. Gym A small group training class that allows you to work out at a slower pace and feel the target muscles working. The focus is on posture and the joints -- even the small ones! We are always bent forward, so the back of the body will be worked more. Gait and balance will be challenged and the full range of motion of the muscles will be worked. This is a class that will leave you feeling a little straighter! Exercises will have options, allowing the participant to make a choice that works for her body. Equipment will be provided by the instru...

Bootcamp Fitness – Medium/High Intensity

Thursday 9:50 - 10:50 a.m. Gym Incorporating traditional calisthenic and body weight exercises with interval training and strength training, this course will lead you through a variety of exercises designed to challenge your strength and endurance while burning calories. Hand-held weights (5 lbs) are required. Please Note: The last class is on June 7. This is an 8-week course. Instructor: Sue Jollimore, CAN-FIT-PRO

Wednesday Zumba®- Medium Intensity

Wednesday 11:00 a.m. - 12:00 p.m. Gym The Zumba® program fuses hypnotic Latin and other world rhythms with easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. We want you to work out, love working out, and get hooked. Zumba® fans achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! All you need are comfortable clothes and shoes, a water bottle, and a smile. Instructor: Violetta Naumiuk, Zumba®, ...

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