Pilates, Yoga, Fitness Classes

and Small Group Class Descriptions

Class Descriptions

Small Group = Maximum 6 participants, lots of individual attention, registration required

 

INDOOR WATER ROWING - Small Group

Instructors: Judy Cooper, Geneva Hamilton, Mary Stevenson

It doesn't matter if you have never rowed before - indoor group water rowing is for everyone from beginners to seasoned rowers. If you want to lose weight, cross train for another sport (rowing is especially suited to golfers), strengthen your muscles, build endurance or find a way to come back after an illness or injury, then water rowing is for you. Everyone works out together and yet everyone works at their own pace - a rowing class is an individual and yet a team workout! Rowing works 84% of your muscles, which is more than any other type of cardio equipment. The rhythmic, whole body workout strengthens your arms, legs, chest, back, abs, core...and mind. It is a low impact activity that is easy on knees and ankles, and yet is a very high calorie burner (400- 800 calories used per hour depending on body weight) because it uses so many muscle groups. Trained instructors will lead you through an invigorating, full body workout while they teach you rowing techniques and how to maximize your power and efficiency. Instructors will encourage you through time, speed, power, output and distance while utilizing synchronization, sprints, intervals, pressure tests and races. Whatever you want your rowing experience to be, it can be, from an easy paced workout to an all-out, empty your tank, killer race!

REV UP N' ROW! - Small Group

Instructor - Judy Cooper, Geneva Hamilton

Are you looking for ways to speed up your sluggish metabolism so you burn more calories, build muscle, increase energy and reduce body-fat? Then Rev Up N' Row! is for you! This is a circuit style class where indoor water rowing is alternated with strength, power and/or endurance activities. What separates this class from a traditional circuit workout is the effective combination of moves along with the length of intervals and rest periods. This scientific combination uses highly specific training methods to boost the metabolism and Rev It Up! You will become a fat burning, muscle building machine! No experience necessary. All fitness levels are welcome as each person works at their own individual pace. Kettlebells, medicine balls, weights, foam rollers, and resistance tubing will also be incorporated. Gym shoes and comfortable workout clothes required. Please bring water.

 

 

NOON ROW N' GO - Small Group - 45 minutes

Instructor - Judy Cooper

Glide into your afternoon by doing 20 minutes of heart and muscle strengthening cardio on the indoor water rowers. Continue on with 20 minutes of  multi-dimensional abdominal training to strengthens the core (abdominals and back) and create a foundation for balanced movement. Build strong and toned abs by using the most current and creative techniques for core training. Enjoy 5 minutes of stretching and relaxation before you head on your way.  In just 45 minutes you'll become stronger, calmer and more balanced and toned.

 

 

 

CARDIO N' STRENGTH CIRCUIT - Small Group

Instructor - Judy Cooper, Geneva Hamilton, Mary Stevenson

A combination of cardio equipment will be used including the indoor water rowers, treadmill, and elliptical. Stations will include core and muscular strength work using the Vicore CORE bench, dumbbells and the state of the art Vectra functional trainer. This equipment demands you to engage your core and dramatically increases muscle fiber recruitment and eccentric force, causing muscles to fatigue quicker....BENEFIT...less time training each muscle group for maximum results. TRX style body resistance moves may be added along with power moves. Enjoy an exciting and ever changing workout to keep your body guessing about what's coming next, delivering more results in less time, and all the while working functionally....as the body was meant to move in everyday life. All fitness levels welcome.

 

 

ROW N' CORE - Small Group

Instructor - Judy Cooper

Work hard and get to the core! 40 minutes of indoor water rowing using intervals, castles, races and relays. Continue on with 15 minutes of down and dirty ab/core work. Finish with a well rounded stretch. Get it done and get going. Fast paced class to get your cardio up and your abs strong. Everyone works at their own level - there's no problem fitting in, from beginners to seasoned rowers/athletes.

 

FITNESS POLE WALKING CLASS

THROUGH THE PAINTED PAST

OF STONY PLAIN'S STREETS!

Instructor - Lesley McEwan

Fitness pole walking accommodates a full upper body workout in that the poles work the arms, shoulders, upper chest and back muscles through a full range of motion, stretching and lengthening those muscles which are often tight. Walking poles offer bilateral stability, and radically improve balance. Better posture naturally results, as poles help you walk with a straighter back - better walking posture is easier on your whole body!

JOIN THE FUN - WALK IN A GROUP!

 

 

PILATES - Core & More

Instructor - Judy Cooper

Feel the whole body synergy of this pure pilates, total body workout that concentrates on the core. The principles of Breathing, Centering, Concentration, Control, Precision, Flow and Balance are built into every move. We incorporate resistance bands, weighted balls, stability balls, gliding discs, and Bender Balls. The training method of Select Stabilization is used to place our bodies in the most efficient bio-mechanical position for optimal results while reducing stress on joints. The Bender Ball gives a workout that is up to 408% more effective than ordinary crunches. This means you achieve results much faster than with traditional ab workouts! No shoes required. Please bring water.

 

 

 

BELLYFIT

Instructor - Judy Cooper

The world of energy and fitness meet as the ancient and the modern seamlessly blend to give a true fusion fitness experience. The journey is weaved into an easy to follow, super fun and safe routine. Mind, body and spirit elements are combined with Belly Dance, Bhangra, Bollywood and African Dance to make your experience even more fabulous and fresh. The journey continues with a Pilates infused Core On The Floor section and a Yoga inspired gentle stretch. The class concludes with a short Mudra Meditation to help induce a state of mental calm and focus. The musical landscape consists of the best ethno-infused techno, tribal rhythms and relaxing ambient tracks that are available in today's Ethno-electronic music industry. Gym shoes and comfortable workout clothes required. Hip scarves are optional. Please bring water.

 

 

ROLL, RELEASE & RESTORE - SELF MASSAGE

Instructor - Judy Cooper

We will be doing self-myofascial release techniques on foam rollers and various sizes and densities of small balls. Stretching and some strengthening will be included. We use our own body weight to roll on the foam rollers and balls, massaging away restrictions to help loosen up muscles and tissues that are stuck together due to old/new injuries, lack of use or lack of regular stretching. This will increase blood flow, stretch muscles, and help break down adhesions and scar tissue leading to an improved range of motion, improved flexibility, reduced pain, improved balance and the possibility of restored function. You can continue to perform this program at home, maximizing your results.

Disclaimer and Cautions: Self-myofascial release is a form of exercise, so certain precautions need to be taken.  If you have any of the following conditions, check with your doctor first: Connective tissue disorders such as Fibromyalgia, Ankylosing Spondylitis; Skin disturbances such as pressure sores, bruises, or eczema; Visual or balance disorders; Significant cardiac or pulmonary conditions; Pregnancy.

SIMPLY FIT - BEGINNER CLASS

Instructor - Lesley McEwan

This beginner class is for those who are new to fitness in a class environment. Beginner exercise fundamentals will be delivered throughout the class with  variety of movement as the key. Modifications will be incorporated to meet all ages, stages and body types. It is important to build a solid foundation in the beginning. Staying at this level for a while is highly recommended. Throughout the class we will focus on body alignment, strength, flexibility and breathing. We will also use a variety of basic equipment.

 

 

 

FITNESS FUSION

Instructor - Lesley McEwan

The fusion workout integrates mind/body activities such as Yoga, Pilates with Fitness Training.  It is based on a progressive series of exercises and postures that focus on core and stabilizing techniques to improve strength, balance and flexibility.  It integrates mind/body awareness that involves breathing techniques, attention to form, controlled exercise execution and mindfulness.

STEP IT UP!

Instructor - Judy Cooper

This step aerobic class consists of fun, easy to learn choreographed patterns. You'll challenge your mind and body as you burn calories and tone up. With lots of modifications and choices this class is suitable for all fitness levels, from beginner to advanced. The upbeat, energetic music and body conditioning moves will get you in the zone for a great cardio workout. The class will continue with muscle conditioning, abdominal work and a relaxing stretch.

FRIENDLY BOOTCAMP

Instructor - Geneva Hamilton

Time to get motivated!  Bootcamp is a functional workout, incorporating everyday movements and fun, fun, fun!  You are encouraged to workout at your own pace while doing intervals of cardio and strength training.  It is an overall workout that will improve your fitness level. We will utilize dumbbells, exercise tubing, stability balls, medicine balls, sandbags, ViPR, battling ropes and your own body weight. If you are looking for a workout that will challenge your cardiovascular system while gaining muscle strength then this is one hour you won't want to miss! A friendly atmosphere where you will be encouraged and motivated not yelled at or demanded.

 

BEGINNER BOOTCAMP

Instructor - Geneva Hamilton

Beginner Bootcamp offers a convenient and fun workout done at your own pace. Beginners to seasoned class goers all feel successful and pumped.  Learn how to get down to business burning those calories!   We combine cardiovascular and strength training using circuits and intervals. Everyone is encouraged to work at thier own rate.

 

ZUMBA

Instructor - Lesley McEwan and Mary Stevenson

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. This class incorporates several dance styles, including cumbia, meringue, salsa, raggaeton, mamba,  calypso, and rhumba This class will help you 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! The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class! It's a whole lot of FUN!!!

ZUMBA GOLD

Instructor - Mary Stevenson

Zumba® GOLD is a series of fitness programs specifically designed to take the exciting Latin and international dance rhythms created in the original ZUMBA Program and bring them to the true beginner, active older adult or other people that may need modifications for success.   Created to emphasize the basics, this explosive program is so easy to follow that people of any age can do it!   This invigorating Latin-inspired, dance-fitness program includes Merengue, Salsa, Cumbia, Belly Dance, Flamenco and Tango.   This low impact program will give you a safe and effective total body workout.

 

ZUMBA N' STRENGTH

Instructor - Mary Stevenson and Lesley McEwan

Tone up through a compilation of dance movements, including Zumba, Rhythmic dance, Robotic dance and a variety of fun and fit cardio moves. This is for those who just want to enjoy free-style movement in a non-competitive environment. Toning will incorporate the use of free weights, bands and the stability ball.

 

STEP N' STRENGTH

Instructor - Geneva Hamilton

This is a class that will help you strengthen, tone, and shape your muscles.  Using the 'step' provides a range of movements to keep it fun and interesting, and a variety of difficulty that suits different fitness levels.  All of the major muscle groups will be targeted plus you will benefit from a cardiovascular workout too. No fancy choreography just hard work!

 

BALL CLASS

Instructor - Judy Cooper

Exercise balls offer endless options for training at any fitness level. Different types of balls challenge the body in various ways, providing functional training that ultimately helps us perform better in our everyday life. This fun class will provide cardio, strength, total body toning, core, balance, endurance and flexibility exercises using the stability ball, small balance balls and medicine balls. Dumbbells will also be utilized. Exercises, format and music will vary depending on the training day. If you want to improve your fitness level, balance and posture while having fun, then bounce on over and join us!

RIP - GROUP STRENGTH

Instructor - Judy Cooper

 

 

CARDIO N' TONE - 45 min.

Instructor - Lesley McEwan

 

info coming soon

 

HATHA YOGA

 

The word Hatha comes from combining the two Sanskrit terms "ha" meaning sun and "tha" meaning moon.  Hatha represents opposing energies: hot and cold, male and female, positive and negative. Hatha yoga attempts to balance mind and body via physical postures or "asanas", purification practices, controlled breathing, and the calming of the mind through relaxation and meditation. Asanas teach poise, balance and strength and are practiced to improve the body's physical health and clear the mind in preparation for meditation in the pursuit of enlightenment.

 

GENTLE HATHA YOGA

Instructor - Courtney Proctor

Will focus on building a strong foundation of Asanas (physical postures), Pranayama (breathing techniques), Mudras (hand gestures) and Meditation. It is a slow and gentle practice for those who want to develop a yoga practice as part of their daily routine. 

DRUM CIRCLE AND MEDITATION

Email or phone for times.

Instructor - Judy Cooper

 

We will begin the journey towards meditation by relaxing our minds and our bodies with the rhythmic beat of the drums. Enjoy the drumming energy, share the the beat, and then easily slide into a meditative state. You will be introduced to different meditation techniques so you can find the one(s) that suit you best. No stress, no requirements. Everyone is welcome. No drumming, music or meditation experience necessary. An open mind and a welcoming heart are all that's needed. All instruments provided.

 

 

Location

46 Boulder Blvd., Unit D,

Stony Plain, Alberta, Canada

780-915-6132