Conditioning 2.0 (Oct 2 – Dec 4 2024)

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?

In this 10-week program Kathryn will teach you more about conditioning, and how to get your intensity minutes each week, all while building up your strength and having a good time. This program includes three weekly components including aerobic conditioning (jogging, exercise bike, elliptical machine, rower etc…), strength training, and anaerobic conditioning (power, speed, but don’t worry it will be all levels and VERY progressive!).

Pull-Up Club (Jan 15 – Mar 19 2025)

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!

Squat Stronger (May 7 – June 23 2025)

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 8-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. A few jumping progressions will be added to build more power and speed, while nurturing bone and muscle mass. 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.

Deadlift Club

Discover the incredible power of deadlifts, the ultimate full body strength-building movement. Whether you prefer kettlebells, dumbbells, or barbells, this program will guide you through a gradual progression to maximize full body strength. This program is the mose effective way to build bone and muscle mass and strength in your hips, back, grip muscles and more.

If you are newer to heavy lifting this program is the ideal way to gain a better understanding of compound exercises. Kathryn will guide you through the process of gradually adding weight, changing reps/sets, and help you feel confident using heavier weights.

Strength & Conditioning

Strength and conditioning are usually trained side by side for a more holistic and well rounded approach. In this program you will learn more about aerobic and anaerobic conditioning and how to build up your cardiovascular capacity.

You probably already know how important it is to build up your strength gradually over time and conditioning (cardio) is no different. Often, when people do conditioning, they go hard and fast which can lead to stress hormone spikes, anxiety around exercise, over fatigue and pain flares. As usual, our approach will be progressive and consistent to help you get the most out of your training, while being able to enjoy the climb.

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!

Strong Mobility

This is our first active mobility program combining strengthening exercises and yoga poses. Strong Mobility is ideal for two very different types of people… Very mobile (and hypermobile) individuals who need to build engagement and strength throughout their ranges.  And, not-so-mobile people who want to increase their range of motion.

The interesting thing is Strong Mobility works amazingly well for both populations.

Each class will include six movements in total…The first three will be exercises i.e. jefferson curls, split squats, lateral raises, all through deep range of motion to increase stretch and mobility. The next portion of the classes will take you through three yoga poses, practiced with weights/bands to increase engagement and, you guessed it, mobility.

Strong to the Core

Core strength is more than just working your abs or pulling your navel to your spine. You will learn about key topics like breathing, intra-abdominal-pressure, abs and core, pelvic floor, and how your core plays a vital role in supporting your body during lifting, movement, and everyday activities. This comprehensive program is perfect for anyone who struggles with core weakness, back pain, postpartum discomfort, or upper back and neck tension.

This program is ideal for people who are ready to slow down, tune in and spend some extra time getting to know their core.

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.