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Programs & Specials

*September Student Fitness Special

It’s that time again…fall back into studies and fitness with:

  • Exclusive 10-month all access membership
  • Sign-up privileges to all classes, including the 4pm classes designed with you in mind
  • Convenience of monthly payments

ONE TIME PAYMENT OF $499 +hst OR

10 MONTHLY EFT PAYMENTS OF $50+HST

OR 4-MONTHS $199+HST

*exclusive to students only

 

 

 

 

 

 

 

Motivations' AWESOME fall class schedule begins October 1st!

More of the classes you love with a few new options thrown in -

ARE YOU READY! SIGN-UP AND SHOW-UP - WE'D LOVE TO SEE YOU!

 

 

MONDAY

6AM –9PM

TUESDAY

6AM – 9PM

WEDNESDAY

6AM -9PM

THURSDAY

6AM – 9PM

FRIDAY

6AM – 8PM

SATURDAY

7AM – 4PM

SUNDAY

9AM-4PM

6:00AM-7:00AM

SPIN & STRENGTH

6:00AM-6:45AM

XTREME BODY WORKS

6:00AM-6:45AM

TABATA BOOTCAMP

6:00AM-7AM

BUNS & GUNS

6AM-7:00AM

PEDAL POWER

BODY STRONG

 

 

 

 

7:00AM-8:00AM

YOGA

 

 

7:00AM-8AM

YOGA

 

9:00AM-10AM

ZUMBA

8:00-8:45AM

SPIN

9:00AM-10AM

STEP & STRENGTH

9:00AM-10AM

TABATA BOOTCAMP

9:00-9:45AM

SPIN

8:00AM-9AM

X-TREME BODY

WORKS

9:30-10:30AM

BARBELL BURN

 

9:00AM-9:45AM

TOTAL BODY WORKOUT

 

 

9:00AM-10AM

ZUMBA

9:30AM-10:30AM

STRENGTH & STRETCH

 

10:00AM-11:00AM

XTREME TRX CHALLENGE

10:00AM-10:45AM

SPIN

10:00AM-11AM

GENTLE YOGA

10:00AM-11AM

YOGA FOR THE CORE

10:00AM-11:00AM

HATHA YOGA

 

 

11:15AM

*YOUNG AT HEART

 

11:15AM

YOGA

 

11:15AM

*YOUNG AT HEART

 

 

12:00-12:45

TABATA BOOTCAMP

 

12:00-12:45

DRILLS

 

12:00-12:45

TGIF

 

 

4:00PM-5:00PM

TRX CHALLENGE

4:00PM-5:00PM

KICK N’ SHRED

4:00PM-5PM

ZUMBA

4:00PM-5PM

POWER-UP

 

 

5:15PM-5:45PM

BEGIN TO SPIN

5:15PM-6:15PM

STEP & STRENGTH

5:15PM-6:15PM

HATHA YOGA

5:30PM-6PM

SPIN

 

 

5:15-6:15PM

YOGA

6:00-6:45PM

SPIN

6:30-7:30

BUNS & GUNS

 

6:00-6:30PM

X-TREME BODY WORKS

6:00-6:45

SPIN

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

COME DANCE WITH US!

Line Dancing with Suzette and Dee returns Wednesday, August 30th!


 

 

It's time to register for the next session of Line Dancing for Beginners! Who hasn't watched the movies and shows and wanted to slip on the old running shoes to try line dancing??? Now is your chance! Join Suzette Nelson and Dee Romanko to learn the art of line dancing in an easy, concise format geared to the comfort of all.

  • 6 week session * Wednesdays 7-8pm
  • available to ALL- no membership needed but we certainly welcome Motivators to join-up
  • great fun, amazing exercise and exceedingly social!
  • indoor running shoes only

Begins Wednesday, August 30th

7-8pm

$59+hst for 6-week program - $15+hst drop-ins

Instructors: Suzette Nelson and Dee Romanko

Please call 705-789-9435 or drop by Motivations to book your spot - classes fill up quickly!

 

 

 

Do you come to lift?

Check out Motivations, Keep it Simple Membership Options

NO FUSS, NO CLASSES...NO PROBLEM!

  • Unlimited gym access - all the weights, strength & cardio machines you can handle
  • Unlimited MOTIVATION
  • Does NOT include classes or sign-up access to any classes

***$199+hst

or take advantage of the NO Frills annual membership

12 months…$549+hst

*Annual Monthly…$49.95+hst

*(automatic bank withdrawal)

It’s that simple!

***this membership does not include any classes or class sign-up access

 

 

 


 

The fall session of Restorative Yoga with Kym and Lorraine begins September 18th

 

 

Fall approaches! It’s time to prepare your system for the season to come.

Self-care is never indulgent! Join us to…

Relax, rejuvenate and restore…

  • 8-week session
  • Calm your mind & your system
  • Increase flexibility & ease of movement
  • Boost your immune system
  • GENTLE AND SAFE MOVEMENTS- suitable for all ages
  • Monday, September 18th
  • 1-2pm
  • $75 +hst *drop-ins are now $15 (tax included)

Yoga is a practice, not a performance...

 

 

 

Zen and the Art of Yoga

 

This past summer Lorraine took us on a trek up to the Lion's Lookout to greet the day and to share some thoughts on the practice of yoga. Shout out to Chris, Judy and our beautiful friend Louise (on her last day in Huntsville). The group joined Lorraine in welcoming the day in such a awesome way...Namaste
"Your life is a sacred journey. It is about change, growth, discovery, movement, transformation, continuously expanding your vision of what is possible, stretching your soul, learning to see clearly and deeply, listening to your intuition, taking courageous challenges at every step along the way. You are on the path... exactly where you are meant to be right now... And from here, you can only go forward, shaping your life story into a magnificent tale of triumph, of healing, of courage, of beauty, of wisdom, of power, of dignity, and of love." ~ by Caroline Adams

 

 

 



Get Fit While You Sit - ProACTIVE Fitness for Older Adults

with Lorraine vanLuit

v Improve your balance and increase your independence and overall well-being

v Gentle, safe and slow movements – will not put strain or pressure on your body

v Keep joints flexible, strengthen and stabilize individual muscles and increase blood circulation

v Entire workout class is conducted seated

v Ideal for ALL AGES and the fitness challenged - YOU CAN DO THIS!

Next 4-week session begins Thursday, October 12th

12:15 – 12:45pm

4-week session

$39 +hst - DROP-INS ARE ALWAYS AVAILABLE



TABATA BOOTCAMP - AS OF OCTOBER 01ST TABATA WILL BE A PART OF THE MAX MEMBERSHIP SCHEDULE!




What is Tabata Bootcamp? -

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit. These exercises are combined with metabolic tracking, and 24/7 web support that help deliver amazing body transformation results.

Tabata burns a ton of calories and provides a killer full-body anaerobic and aerobic workout. Tabata training also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning. The post workout calorie burn is off the charts for Tabata Training.

The Tabata Bootcamp Program provides online support with diet, nutrition, daily recipes for healthy meals and a new challenging workout every day in addition to the weekly workouts with Lynn if you find you want more! Group members will receive an easy and individually formatted program from a Lynn, and participate in weekly workouts that will result in true, successful weight loss and muscle gain. These exercises are combined with metabolic tracking, and 24/7 web support that help deliver amazing body transformation results.


 


Exciting Tabata Bootcamp update....In September, Lorraine, Kym, Judy and Lynn headed down to Mississagua to take part in a work-shop with the master and originator of Tabata Bootcamp, Mindy Mylrea. They had an amazing time, picking up tips and tricks that they will share with you. It is workshops and programs like this that allow Motivations to stay on the cutting-edge of fitness and new fitness programs...what a BLAST!










Train Smart!


Specific goals are crucial


Aside from some beginner gains, you will likely achieve little with goals like "getting stronger" or "losing weight." These kinds of goals give you a direction, sure, but how do you know what you've achieved?

Do you want to lose 20 pounds, gain muscle mass or run a 10K race?  Identifty your goal and write it down, preferably in a progress journal. Once written and set these goals will give you something quantifiable you can build a plan around.  A Personal Trainer is an amazing resource in creating a comprehensive, attainable plan that will lead you to your goal.

Some questions to ask and record in your journal:

Why is this important? (ex. health reasons, personal achievement or self esteem)

How am I going to achieve my goals? (ex. through better nutrition and exercise, through a structured training plan)


Measuring Up

Once your long-term goal is established, it is important to make sure you stay on track. This is where you make your goals measurable. Having measurable goals means ensuring that you can check in on your progress from time to time.

The largest fallback of unspecific goals is that they are hard to measure. And when you can't track a vague goal, you can't see how close you are to success. This eventually leads to frustration, boredom, and, ultimately, failure.

As soon as you've set a specific goal, map out some testing points. If your goal is to run a faster 5K, test yourself at race pace every few weeks. If you want to lose 30 pounds in 6 months, record your bodyweight at regular intervals. Being measurable is an extension of being specific. If your goal is not specific, how can you possibly know if you're any closer to attaining it?

By introducing measurable standards into your training plan, you will be able to see how far you are from attaining your goal, and will be able to make adjustments if necessary. Regular testing will also help you keep your eye on the prize, and that's the whole point of doing this in the first place.

 

Seek Attainment

It's all well and good to set specific goals and insert a few careful testing points on which to test your progress, but if your lofty goals are not attainable (like losing 20 lbs in 7 days) then you will likely fail.

Creating attainable goals is going to ensure success and ensure that you feel successful. Too hard a goal will leave you feeling like a failure. Likewise, too easy a goal will just leave you feeling empty. What good is setting a goal of benching 250 when you can already push 245? There is little doubt you will accomplish that goal, but what's the point of going through all the effort of setting proper goals if the payoff is so small? If you were instead to aim for 300, set out a detailed training plan on how to reach it, you'll get there.

The point of an attainable goal is that it challenges you, makes you commit to it, and produces an overwhelming feeling of success when it's accomplished that you take the new found confidence with you wherever you go - to the bar, to work, to the corner store where you'll run into that hot neighbour two months from now.

 

Get Real!

An extension of the "attainable" principle is the importance of being realistic. Dreams like being an astronaut or running a world record time in the 100-meter sprint are great to have. Creating goals based on these dreams is a little more complicated.

When you create a goal, you have to ask yourself a few questions:

Am I capable of attaining this goal?

Do I have the necessary skills?

Is this something I actually want to do?

The third question is important. Too often trainees want to reach a certain goal based on some outside influence; it could be friends, idols, or even the cover of a magazine. Deep inside, however, they don't really want to do it, or won't appreciate the result because they really wanted to train for a marathon instead of entering a powerlifting competition.

Be real to yourself and think hard about what it is you really want to accomplish. It will save you a lot of time and frustration down the road and you'll be much more motivated to reach the end result.

 

It's About Time

We loathe deadlines. Even the term evokes morbid connotations. Deadlines can also be an ally. When you set a time limit to a goal, if gives you something to shoot for. It will also aid in pushing you harder as you draw closer to the "end." The adrenalin boost of the two minute warning when you know how close you are to success is unparalleled.

A deadline is also doomsday for your goal. If you set a deadline, you must hold to that deadline and test yourself at that time to ensure you've reached your goal.

A deadline will also give you an idea of just how long it takes to accomplish something. Sure you might have shot just a little too high with your first goal and missed finishing it, and based on the measurement checks you conducted through the plan you probably know exactly where and when you faltered. The great thing about a time frame for your goal is that you can plan to spend a little more time here or cut some corners there.

Set a deadline. Set a timeframe. Don't be afraid to push it around slightly if you need to adjust. Just don't push it back too much or you'll end up chasing the mechanical rabbit like the other greyhounds.

 

Putting It All Together

Goal setting with the SMART principles isn't rocket science and doesn't have to take weeks to plan. After all, you want to spend time actually working out. The purpose is to give you a clear direction around which you can plan. You won't have to guess what you're doing on a particular training day, because you've already planned it out ahead of time.

At first you can apply the SMART principles to an already existing training goal and restructure your training sessions around it. All you need is to know who you are and what you can accomplish and be willing to endure a little hard work.

Insert one of many models of periodization, which is also based on your goal. Plan out your measurement points where you will test yourself and set a firm deadline for the whole plan.

Don't worry if you fall a little short the first time. Experience with goal-based training plans will help you better understand how much time it takes to accomplish a specific task. Finally, have some fun. This shouldn't turn you into a robot. All you've done is set a clear goal and planned out how you're going to reach it.

Quick fix training plans rarely if ever contribute to long-term success. Achieving goals is not a quick process. Despite a well thought out plan, if you don't stick to it, you'll likely fail. By following the SMART principles when setting your next training plan, you can keep track of your progress toward a specific goal which will motivate to you to achieve the ultimate and realistic result: a healthier life.

It's the challenge that drives us to succeed. It's the success that makes it all worth the effort. Besides, success breeds success, builds confidence, and, heck, makes you feel good about yourself. And doesn't it feel good to be SMART?

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