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Aging STRONG


Each and every day we are asked by our members for guidance or suggestions to help alleviate the aches, pains and symptoms of aging (both physically and mentally). Almost universally the answer involves strength training - to strengthen the structure that holds us up, propels us and feeds us is to strengthen every aspect of your health and wellness. This program, developed by Lorraine and Kym and adapted to address every participant's needs, is your key to a healthy, strong life. Ask us about Aging STRONG today.

 

Aging? Defy it with Strength Training!

Why Strength Training is essential to AGING STRONG

  • Rebuild muscle
  • Recharge your metabolism
  • Reduce fat
  • Reduce resting blood pressure
  • Enhance endurance and stamina
  • Resist diabetes
  • Increase bone density
  • Protect joints & reduce the effects of arthritis
  • Reduce the risk of osteoporosis
  • Improve sleep and reduce depression

If your doctor could write a prescription that provides you with so many benefits, would you sign on?

Motivations has the plan that will work to bring a new level of health and wellness into your life…

 

8 – ½ hour Personal Training Sessions  * Members Price - -$339+hst regular ($440)  * Non-Members - $439+hst

 

 

 

 

 

RESTORATIVE YOGA - THE WINTER SESSION


Restorative Yoga will ease the effects of winter on your body and mind…Put down the shovel, grab a mat, bolster and lavender eye bag

 


8-week winter solstice session begins Monday, November 26th - January 28th

No class on Monday, December 24th or December 31st

1-2pm      $79 +hst for 8-week session   *   $15 drop-ins

 

Get your fire started

 


 

 

 

Baby Steps day passes are available


TASHA AND BEAU ARE BACK - Join Us!

Looking to work your way back to fitness & spend quality time with your little one? Motivations has developed Baby Steps for you!

Our popular Baby Steps program offers low impact, total body workouts that you can perform with your baby. Focus is on interaction and bonding with baby.

Baby Steps is Tuesdays *11-12


* $15+hst per drop-in - Come and park your carriage with us...

 

 

 

 

 

 

 

 

 

DO YOU COME TO LIFT?

Motivations knows not every gym rat wants all those bells and whistles!

If you don't want our awesome classes...we understand

NO FRILLS MEMBERSHIP IS FOR YOU

 

Don’t pay for what you don’t use...

Keep it Simple BUT Signifigant Memberships

4-month…$199+hst

12 months…$549.00+hst

*Annual Monthly…$49.95+hst

 

*(automatic bank withdrawal)

 

 

 

Membership/Personal Training Packages


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Want or need a little more guidance and accountability...we've got you covered!


FOCUS ON FITNESS - This is the plan for YOU

Initial consultation & assessment

• 8 – ½ hour Personal Training Sessions that are designed based on your goals

• Measurements and weight taken and recorded

• Unlimited accountability and motivation
Members Price-$339+hst regular ($440)


The Plan - For Non-Members


• 2-month Motivations MAX membership

• Access to all regular classes

• Initial consultation & assessment

• 8 – ½ hour Personal Training Sessions that are designed based on your goals

• Measurements and weight taken and recorded

• Unlimited accountability and motivation


Non-members...Your Price - $439+hst



Back in Motion - the Road to Spinal Health with Lorraine vanLuit

 

 

 

 

 

With back pain, exercise and rehabilitation are critical in stimulating healing ... While movement is necessary to keep the discs, muscles, ligaments and joints healthy, correct movement is essential. If in consultation with your doctor, a regulated plan of exercise, movement and stretching has been suggested – Lorraine can help provide that structure. Lorraine recently obtained her Spinal Health Certification from DTS Fitness Education (in partnership with Canfit Pro) and is eager to share her knowledge with you. Don’t continue to suffer in silence!

The Plan

  • Initial intensive consultation & assessment – be prepared to discuss your doctor’s findings
  • 8 – ½ hour Personal Training Sessions that are designed based on that consultation
  • All sessions will be to your current level and progress based on your results and reactions

Members Price - $349+hst

Non-Members - $399+hst (includes a 2-month NO FRILLS membership-gym use but no classes)

 

What will this program do for you? Take a moment to read this testimonial from Sandy Munz...

Many thanks to Lorraine for all the help you have given me over the last few months. After surgery last year I wasn’t sure what my body (back) was capable of doing. Working with you and under your directions I feel stronger, my back feels stronger and I have little to no pain.
I definitely will be signing up again in the near future for another round of training to continue keep my core and back strong.

Sandi Munz

 

 

Baby Steps is back!

Program Update...Baby Steps start date has moved to October 30th

 

 

Work your way back to fitness with this 1-hour mom+baby, yoga- inspired fitness class.

-Safe for all fitness levels

-Focus on mom+baby interaction & bonding

ALL ARE WELCOME!

6-week session * 11-12 BEGINS Tuesday, October 30th

NO MEMBERSHIP NEEDED

$79 for the 6-week session – $15 drop-ins available

 

 

 

 

Line Dance is baaack

OCTOBER/NOVEMBER SESSION IS SOLD OUT!!!!!

 

STEP BACK IN LINE WITH THE NEXT SESSION OF LINE DANCING WITH SUZETTE AND DEE

NEXT SESSION BEGINS WEDNESDAY, NOVEMBER 28TH - DECEMBER 19TH

4-WEEK SESSION - $39 +hst

  • Easy, concise and fun instruction from experienced welcoming instructors
  • Enjoy a great cardio workout while having a blast dancing side to side with a really great group of people
  • No membership needed – no obligation beyond this session
  • Suitable for all ages and fitness levels
  • Indoor shoes only please

 

 


 

 

 

Please take a moment and watch this video snapshot of a Restorative Yoga class with Kym

 


 

 

 

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

 

 

 


 

 

So interesting! Give this graphic a look for a point of reference....

 



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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