Fitness
ELDOA Flow Stretching
Wednesday 7:45 - 8:45 p.m.
Gym
ELDOA is an osteopathic stretching technique, learned through specific body positions, to assist in creating micro-millimetres of space between the joints and vertebrae. Proven to reduce pain, prevent back pain and joint issues, reduce compression on the spinal column, improve nerve function, and increase the overall sense of body-wellness. Taught through a flow of positions, this practice allows for increased clarity and body awareness; bringing health to our spine, improving our posture, and increasing confidence and well-being. All ages ...
Balletvolution
Monday 7:00 - 8:00 p.m.
Gym
A great way to gain flexibility and leaner, stronger muscles while discovering your artistic side! No dance experience required. Have fun and get fit in an all-inclusive non-judgmental environment. Classes taught with an individualized approach to suit your personal needs and goals.
Important information:
The WIWC childcare service is not available during evening courses.
Please wear ballet slippers or bare feet and bring a yoga mat.
Instructor: Jessica Cumberbirch, Diploma from the Vaganova Academy of Russian Ballet
Register for ...
Jhoomlay Bollywood Dance Fitness – Medium Intensity
Friday 5:30 - 6:30 p.m.
Gym
Jhoomlay, which means swing to the beat, is Montreal's ultimate Bollywood Dance Fitness experience! Enjoy dancing and fitness through the lens of Bollywood fun and happiness. Our exhilarating routines are powered by refreshing, energetic beats, giving you a reason to sweat in celebration and enjoy a total body workout. Our fun-to-follow steps, inspired by peppy Bollywood beats, encourage you to express yourself, tone your body - and connect with the dancer within you! This is a great way to stay fit while having a great time!
Important ...
Strong by Zumba®- Medium/High Intensity
Saturday 12:30 - 1:30 p.m.
Gym
STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. The original STRONG by Zumba® class is a demanding hour-long session that works your entire body.
Important information:
The WIWC's childcare service is not available during Saturday courses.
There is no class on February 22. The last class is on March 21. This is an 8-week course.
Instructor: Gwen Woo, CanFitPro Fitness Instructor Specialist, ...
Winter Work OUT! – Medium/High Intensity
Friday 9:30 - 10:30 a.m.
Outside
Exercising outside in the winter is a great way to boost your fitness and your mood! This outdoor class will combine short periods of running with a variety of strengthening and conditioning exercises out and about in our beautiful local community. Enjoy the winter scenery, get some fresh air, and build your total fitness in a fun way! Participants should be able to run 2 km. Classes will be cancelled in cases of extreme weather.
Important information:
Class will only be cancelled in the case of extreme weather such as freezing rain ...
Pre- and Postnatal Fitness – Low Intensity
Saturday 11:00 a.m. - 12:00 p.m.
Gym
We will begin with 30 minutes of whole-body workout to help keep your body or get it back in shape. During the second half, we will practice the de Gasquet method of yoga, which focuses on postural self- correction with diaphragm breathing, and stabilizing your pelvis. This course is welcome to all pre-natal participants and to women 6 weeks post-delivery. Please consult your healthcare professional before beginning any exercise regime.
Important information:
The WIWC's childcare service is not available during Saturday courses.
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Evening Running Group – Medium/High Intensity
Tuesday 6:15 - 7:15 p.m.
Outside
This is for those who have some running experience already and are looking to improve or 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.
Important information:
The WIWC's childcare service is not available during evening courses.
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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) Certified ...
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. This workout leaves you feeling energized, youthful, and healthy.
Instructor: Dolores Carroll, IDEA certified, Essentrics Classical Stretch (Certified Level ...
Interval Training – Medium/High Intensity
Wednesday 6:30 - 7:30 p.m.
Gym
Cardio intervals, mixed with challenging full-body muscle conditioning, will guarantee you achieve your fitness goals. This is for women who 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!
Important information:
The WIWC childcare service is not available during evening courses.
Bring your own weights (one or two sets of dumbbells -- one light, one heavy) and a water bottle.
Instructor: Lori ...
Break a Sweat with Baby (4-18 mos.) – Low Intensity
Tuesday 10:00 - 10:45 a.m.
Gym
A class designed for moms and their babies, including standing and floor exercises. 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. 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.
Important information:
Babies should be older than 4 months (so they can hold their heads up by themselves).
Please bring a yoga ...
Essentrics – Low Intensity
Tuesday 1:00 - 2:00 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. This workout leaves you feeling energized, youthful, and healthy.
Instructor: Dolores Carroll, IDEA certified, Essentrics Classical Stretch (Certified Level 1)
Reg...
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. This all helps 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!
Instructor: Orly Sharoni, PMA (Pilates Method Alliance) Certified Instructor
Register for Classical Pilates - Low Intensity.
Body Factory – Medium Intensity
Thursday 9:50 - 10:50 a.m.
Gym
This is an overall strength and endurance class. Using weights, tubing, and the step, this will help sculpt muscles and enhance conditioning. This class will be a workout from head to toe.
Important information:
Hand-held weights are required.
Tubing and steps are provided by the Women’s Centre.
Instructor: Sue Jollimore, CAN-FIT-PRO
Register for Body Factory - Medium Intensity.
Gentle Toning – Low Intensity
Friday 1:15 - 2:30 p.m.
Gym
This is 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.
Important information:
Equipment ...