"Smart, Strong, Confident Families on the Move!"

FALL GROUP SESSION SCHEDULE

Updated Sept 29, 2011

JOIN Tracie...she is offering Pre Natal Fitness Specialist (PFS) through canfitpro November 12th and November 19th from 8:00am - 3:30pm at the studio

Childcare Available for children 6 months to 3 years
Sorry, no drop-ins. PLEASE NOTE: For the safety of our children as well as our participants, mobile children (who can either crawl or walk) are encouraged to be in childcare, either at BN4MK or at another location during indoor classes.

Monday: $57.75
Wednesday: $63.00
Friday: $63.00

MONDAYS	TUESDAYS	WEDNESDAYS	THURSDAYS	FRIDAYS	SATURDAYS
Studio Train 9:30-10:30am	Powerstride 9:30-10:30am	Advanced Studio Train 9:30-10:30am	X-Train 4 Mums 9:30-10:30am	Advanced Studio Train 9:30-10:30am	Run Bike Run 8:00-9:30am 6 weeks only Sept. 17-Oct. 29
Bootcamp 4 Mums in Lake Ontario Park 12:10-12:50 pm	Run 4 Endurance 9:30-10:30am	Bootcamp 4 Mums in Lions Civic Gardens (beside Isabel Turner Library/Cataraqui Town Centre) 12:10-12:50 pm	Dance 4 Fun & Fitness (On Location! Call for details) 12:20-12:50 pm		Studio Train 8:00-9:30am
Active & Able! 5:00-5:30 pm NEW	Bootcamp 4 Mums in the Studio 12:10-12:50 pm	Active & Able! 5:00-5:30 pm NEW	Studio Train 4 Mature Mums! (50+) 5:30-6:30 pm NEW		Yoga 9:15-10:15am
Prenatal Strength & Yoga 5:30-6:30pm	Bootcamp 4 Mums @ the Fort 12:10-12:50 pm	Advanced Prenatal Strength & Yoga 5:30-6:30 pm	Advanced Studio Train 6:30-7:30 pm		X Country 4 Kids 9:45-10:45am
Sport & Conditioning 4 Youth 5:30-6:30 pm NEW	Run & Core 4 Power 5:30-7:00 pm	Dad's Run 4 Power 6:30-7:30 NEW	Sport & Conditioning 4 Youth 5:30-6:30 NEW
X Train 4 Mums 5:30-6:30 pm	Bootcamp 4 Dads 7:15-8:15 pm		Bootcamp 4 Dads 6:45-7:45 pm

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DATES & PRICING FOR GROUP TRAINING SESSIONS

WEEKDAY	DATES	# SESSIONS	FEE
MON	Sept. 12,19,26 Oct. 3,17,24,31 Nov. 7,14,21,28	11 Sessions	$161.59
TUES	Sept. 13,20,27 Oct. 4,11,18,25 Nov. 1,8,15,22,29	12 Sessions	$176.28
WED	Sept. 14,21,28 Oct. 5,12,19,26 Nov. 2,9,16,23,30	12 Sessions	$176.28
THURS	Sept. 15,22,29 Oct. 6,13,20,27 Nov. 3,10,17,24 Dec. 1	12 Sessions	$176.28
FRI	Sept. 16,23,30 Oct. 7,14,21,28 Nov. 4,11,18,25 Dec. 2	12 Sessions	$176.28
SAT	Sept. 17,24 Oct. 1,15,22,29 Nov. 5,12,19,26 Dec. 3	11 Sessions	$161.59
Special Pricing : Run & Core 4 Power (1.5 hours) $264.42 Run Bike Run (6 weeks - September 17 to October 29) $132.21 Fees have been adjusted to include 13% HST Please Note:* We will be closed on Thanksgiving Weekend, October 8-10, 2011. **HST included in price

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DESCRIPTIONS OF GROUP TRAINING SESSIONS

"Every day is a gift, use it to its full potential"

Tracie

TRAINING	DESCRIPTION
STUDIO TRAIN	One of our most popular classes. Get ready to tone every muscle in your body! Stability balls, dumbbells, bosu, bands, TRX & track system...we have it all! These sessions are designed for seasoned and postnatal Mums. Bring your yoga mat and water.
ADVANCED STUDIO TRAIN	Get ready to take it to the next level!! A solid core base is recommended.
STUDIO TRAIN 4 MATURE MUMS	Now our 50+ mums can workout alongside their gal pals. Just because we're mature doesn't mean we don't know how to kick butt!! Look out 'cuz we're lean and mean….in a nice way!
RUN 4 ENDURANCE	This group is aimed at post-natal and seasoned Mums who would like to stretch their current running distance beyond 5 km. Whether you plan to race or not, you will achieve an increased level of confidence and fitness. Mums must be at least 12 weeks postnatal. Prior run training is recommended. Jogging strollers required if babies attending.
POWER STRIDE	Essential first step after baby is born or if you are looking to create a strong fitness base without running. Group is open to pre & postnatal & seasoned mums. Upper & lower body are put to work in this full body training group. Babies can attend in a regular stroller, jogging stroller or baby carrier.
RUN & CORE 4 POWER	Just what every runner needs! Advance running & core work packed into 90 minutes! Hill, interval, tempo & speed running drills outside followed by advance core training inside. Prior run training and a solid core baseline is recommended. "Special Pricing" for class due to length.
X-TRAIN 4 MUMS	Short bursts of running, muscle conditioning & core work all wrapped into one great outdoor workout. Mums must be at least 6 weeks post-natal.
PRE-NATAL STRENGTH & YOGA	This class will provide focus on muscle conditioning, core strength and end with much needed stretching and relaxation. Participants must have a PARmed-X for PREGNANCY completed prior to participating. Please bring a yoga mat and water.
ADVANCED PRE-NATAL STRENGTH & YOGA	Taking it to the next level in prenatal exercise! Previous muscle conditioning and core training recommended. Participants must have a PARmed X for Pregnancy completed prior to participating.
BOOTCAMP 4 DADS	Our male partners want to keep up with our pace, so this class was created just for them! Get ready to tone every muscle in your body! Stability balls, dumbbells, bosu, bands, TRX & track systems...we have it all! These sessions are designed for Dads who want to get strong!
DAD'S RUN 4 POWER	Hope you're not looking for a leisurely jog!?! Hill, interval, tempo and power training are the focus of this class. Prior running training is recommended.
BOOTCAMP 4 MUMS ON LOCATION!	A butt-kicking good time! Get ready to tone every muscle in your body during this 50 minute lunch hour class! Cardio, muscle conditioning & core coming to a location near you! Can you say intense?!
Youth Personal Group Training Schedule:
SPORT & CONDITIONING 4 YOUTH	Get your game on! Learn the skills & drills to enhance your athleticism and beat your competition. In this sport focused group, you will increase your level of fitness focusing on balance, agility, speed, power, coordination, body awareness and reaction skills. Get ready to take your game to the next level!
X COUNTRY 4 KIDS	This class is designed for kids & youth who enjoy running or are training for the upcoming X Country season. We will focus on techniques specific to runners: endurance, flexibility, core & strength training. If representing your school at Fort Henry Hill this October is your goal then this is the class that will help you get there!
ACTIVE & ABLE	This group is geared for children (6-12 years of age) with developmental disabilities. We will focus on improving balance, coordination, strength and body awareness...all the while having fun!! Monday's class will specialize in training children with Down Syndrome and Wednesday's class will specialize in training children with Autism Spectrum Disorders.