Strength and Conditioning Oct 8 – Nov 26 2025

It’s recommended that adults get a minimum of 150 minutes of moderate intensity exercise each week, plus two strength training sessions. What counts as an intensity minute and how can we make this part of training more progressive and engaging?

One of our most popular programs combining progressive strength and aerobic training returns for version three! This program will be delivered through the Everfit App, and the weekly lifting class will be taught live (also recorded) by Kathryn.

We all know the benefits of strength training and progressive lifting. Bone mass, muscle mass, general resilience and robustness in our tissues, as well as metabolic benefits.

But what about cardio-respiratory training?

Cardio trains our aerobic system, it’s the system of endurance and recovery. A well developed cardio-respiratory system means you are better at producing and delivering fuel to working muscles, for longer durations. When your body gets better at converting oxygen, fat, and carbs into energy, your metabolic health improves as well as your endurance ability.

It also means you can recover faster, be that between intervals, between workouts or even between lifting sets.

 About the classes:

Weekly lifting class – this class will combine exercises like deadlifts, rows, presses, and a few accessory exercises for whole body strength. In addition, each class will end with a brief high intensity moment including plyometrics and quicker exercises to elevate the heart rate and get your body moving in different directions.

Cardio intervals – this session will be delivered through the Everfit app, you will use the app to go through the intervals on the cardio machine of your choice. These intervals will be shorter in duration and done at a moderate/high intensity depending on your starting point.

Low intensity sessions – these sessions will also be delivered through the Everfit app. These lower intensity workouts can be done with brisk walking, or a cardio machine of your choice. These sessions will help develop your aerobic base and should not feel exhausting.

Bone Builders Jan 21 – March 11, 2026

Bone Builders is back! In this program we will spend 8 weeks building up progressive lifting as well as progressive impact training for stronger and more resilient bones. This program includes basic lifts like deadlifts, squats, rows, that can be progressed to heavier weights. This program will also include progressive jump training (which will start light) for multi-directional load for the bones. Bone Builders is a 2x/week program, one class is 60 minutes taught live, and the other is an express recording.

 About the classes:

Weekly lifting class: Kathryn will guide you through 8 weeks of progressive lifting. Starting with higher reps and lighter weight and progressing to heavier weights as the weeks go by. This program will prioritize basic and accessible exercises so the focus can be on progressing the resistance.

Weekly recording: Every second week you will get a recording to train along with. This will be an express class (under 30 minutes) focusing on plyometrics and jump progressions. Impact and multi-directional impact are known to be excellent for bone strength. It’s essential to build this up slowly, which is exactly what we will be doing in this express class.

Powerlifting Club April 15 – May 20, 2026

Powerlifting is a recognized sport combining three lifts. Deadlift, bench press and squat. This is the sport that Kathryn got involved with when she first got into lifting. In 2015 Kathryn won the Ontario Provincials in raw powerlifting, qualifying for Nationals. This was the beginning of her love for heavy lifting.

Powerlifting is a fantastic sport to focus on the basics of raw strength and really build up confidence with lifting. In this program we will focus on the three main lifts and adding weight over the weeks. This is a 2x/week program.

About the classes:

Compound lifts: This class will focus on the three main lifts, each class will have you doing the deadlift, bench press and squat. Starting with higher reps and lighter weights, then gradually lowering volume and increasing load as the weeks go by.

 Accessories: This class will be delivered to you every second week as a recorded express class (under 30 minutes). This class will focus on accessory exercises to complement and progress the three main lifts. Accessory exercises are more isolated and target specific areas.

Squat Stronger (available now)

Squats are one of the most versatile and highly regarded exercises in strength training. From pro sports to fall prevention, everyone is talking about squats! In this 6-week program Kathryn will guide you through squat progressions using weights, options for longer leg individuals, and accessory work for the ankles, hips and knees.  Prepare to feel more powerful and springy in your legs!

The other tricky element of squatting is mobility. Squatting is usually harder than deadlifting because of the deeper range of motion required. Kathryn will include mobility progressions to help you get into squats with a bit more ease.

Pull-Up Club (available now)

Pull-ups are incredibly challenging for most people. If you have tried hanging from the bar and wondered how on earth you would ever pull yourself up, this is for you. Getting your first pull-up can take months, in this 10-week program Kathryn will get you started on this journey and teach you how to build up this challenging movement over time.

From grip strength to arms, biceps, back, lats and core, we will blend specific accessory exercises with compound movements to get the most out of this training. Your hands, wrists, shoulders and upper back will never feel stronger!

Push-Up Club

Did you know that during a push-up, you’re pushing between 60-70% of your body weight? No wonder push-ups are challenging and often avoided, but they come with a ton of benefits for your body. This versatile exercise not only strengthens the muscles used in daily life tasks, but also builds muscle and bone mass in your upper body, making you more resilient to falls and mishaps.

To help you experience the full benefits of push-ups, we’ve got a program that’s adaptable to all levels. Struggling with push-ups? No problem! We’ll show you how to build your strength gradually for a safer and attainable push-up progression. In this program, you’ll enjoy four to five challenging movements per session.  There are express classes to help you increase your gains!

Commit to your strength and fitness by working towards a goal…

In a time when we are always looking for the next exciting thing, spending a focussed period of time on one specific goal makes a world of difference.

The strength you build in one program will come with you into the next. Our programs are designed to complement and enhance each other.

Imagine how incredible you will feel a year from now, having dedicated this time to building yourself up.

Feel the difference with our mindful, progressive and consistent approach to training.