ABOUT OUR FITNESS CENTRE

Our gym offers a variety of cardio and weight machines and a collection of free weights to keep you healthy and fit.

Cost: $30/month + HST

Minimum 3 months required

Drop-in rate: $10 + HST

PERSONAL TRAINERS

At RSC, we make it easy for clients to get started on their fitness journey without committing to long-term pricey contracts.

Book your free consultation and talk to us about getting started today!

FITNESS PROGRAMS – WINTER 2019 – SESSION I

All of RSC’s Fitness Programs will begin the week of January 14th and end the first week of March (8 Weeks except for Monday classes due to Family Day).

Each Fitness Program includes a complimentary Gym Pass ($60.00 Value!) for the duration of your program. This can be used at any point during our regular business hours.

Multiple Program Discount:

2 Programs $190
3 Programs $275
All prices subject to HST

For this Multi Program Discount please call (613-749-6126) or come by RSC to complete registration!

Monday

Tuesday

Wednesday

Thursday

Register now for a WINTER 2019 Fitness Program

PROGRAM DESCRIPTIONS

Bootcamp

An opportunity to build your strength and endurance with an energetic group! There are always variations of exercises to meet your level! Enjoy a varied workout plan with a mix of strength training and aerobic elements. Some exercises include; push-ups, lunges, crunches, squats, burpees and much, much more. Dana will help guide you through each movement to ensure you achieve proper form throughout each lesson. Enjoy the benefits of greater strength and endurance in a varied workout with a tremendous sense of accomplishment with your group as you progress throughout the 8 weeks. Burn more calories in less time compared with moderate aerobic activities.

Core Fitness Tune Up Class for +55

This class begins with a thorough warm up followed by training using hand weights, resistance bands, gliders and small balls to promote functional movement. The movements will increase your stability and flexibility and range of motion. Your posture and tone and flexibility will improve as we progress through the program. Please wear comfortable clothing and supportive non-slip shoes. Also bring a water bottle and a smile!!

Free Weights Class

This introductory total-body workout uses light to moderate weights with lots of repetition and is for anyone looking to get lean, toned and fit.  The Free Weights strength training workout will work all major muscle groups, increase core strength and improve cardiovascular endurance.Equipment used may include dumbbells, bands, plates, medicine balls, steps and mats.  This class is suitable for all ages and all fitness levels – options and instructions will be offered to make every participant feel comfortable.

HIIT – High Intensity Interval Training

Are you searching for the most efficient way to get lean, conditioned, and strong? Are you looking to keep your workout fresh and interesting, and build your athletic capacity?  Then look no further than High Intensity Interval Training (HIIT)! We can’t promise it will be easy…but it sure gets results and is a lot of fun.  With HIIT, you alternate short bursts of intense exercise with periods of lower intensity. Incorporating HIIT sessions into your exercise program is a great addition if you are a recreational or competitive athlete.  Remember, “high intensity” means “high intensity for YOU”!

Low Impact Circuit Training

Circuit training is a great way to target a variety of muscle groups in a short span of time. It is also a lot of FUN! Low impact circuit training will increase your heart rate, speed up your metabolism, help build lean muscle, and increase your cardiovascular capacity. In this class, you will train your body using fitness equipment such as free weights, balance balls, and resistance bands, as well as your own body weight. This low-impact class is for the beginner/intermediate exerciser looking for a workout that is good for the heart health and easy on the joints. Enjoy the benefits of high-intensity training without the impact!

Bodyweight Workout

Learn how to work out anywhere! Get a complete workout routine you can use any time, any place using simply your bodyweight and very minimal equipment. Perfect for those who want to exercise at home in the future!

Balance & Stability 55+

This class is designed specifically for Older Adults to address their specific needs. We start with a walking warm-up with arm exercises using the wall for security. We then practice balance positions interspersed with leg, core and upper body strengthening exercises. The class provides increased upper and lower body strength, increased ability and confidence, better balance and posture and social interaction with like-minded active people.

Meet our Fitness Instructors

Shelley Murdock
Personal Trainer, teaches: HIIT, Low Impact Circuit Training and Fundamental Fitness. Canfitpro personal trainer, certified Fitness Kickboxing instructor, certified yoga instructor, Yin and Restorative Yoga certification, Black Belt Taekwon-Do, studied physical education.Fitness is supposed to be fun. Whatever your favourite activity or sport – whatever makes you smile, breathe deeply, and to move more! Challenge yourself daily to enjoy a healthy active lifestyle. As a passionate Certified Personal Trainer, my role is to motivate, enable and make training a fun and rewarding experience. I love to see my clients achieve their personal health and fitness goals, through a tailored approach of regular fitness activities and guided fitness programs.

Shelley’s Motto: Movement is sunshine to my soul – move more every day.

Nina Lepage
Nina LePage has taught fitness all her adult life and is a certified CanFit Pro fitness teacher as well as an Urban Poling (Nordic Walking) Instructor. Nina started her fitness career in Stockholm, Sweden. She taught groups as large as 500 people in the Rålambshovsparken in downtown Stockholm. Born and raised in England and with Swedish parents, her love of the outdoors has always been a big part of her life. She worked as a health and fitness trainer on the Island of Mallorca and in the French Alps at the ski resort Avoriaz.Nina has lived in several countries in Europe and in California (San Diego and San Francisco) and Washington DC and is now based in Ottawa, Ontario. Sharing her love of the outdoors has led her to teach power walking and fitness walking and most recently Nordic walking groups wherever she has been living. In San Francisco. She taught power walking for many years in Ottawa from 1999 to 2005 and since 2012 has been teaching Nordic walking. Nina teaches various fitness classes including core strength, senior fitness and aerobics for +55.

Dana Raymond
I am originally from Yarmouth NS and have always had an active lifestyle. I fell in love with fitness because of its many benefits to my own personal physical, mental, and emotional health. My passion has evolved into wanting to help others achieve their own fitness goals. I am a mother of three wonderful children that drive my passion for being active and fit. I want to be strong for them and encourage them to achieve whatever possible. Canfit Pro Personal Training Specialist, First Aid and Level C CPR certification, Heart Wise trained. My specialties include: weight loss, endurance training, muscle and strength building, mobility, flexibility and functional movements for everyday life. My goal is to positively guide, motivate and empower you through your fitness journey. I will provide you with the necessary tools and coaching to help you achieve your personal goals. With me you are in the no judgement zone, everyone has his or her own reasons for getting fit or becoming more active. You have to start somewhere so why not start now!

Connor Johnston
Originally from Derry, N.Ireland, Connor has a BSc. in Sports Science from the University of Bath. He has been training clients for over 10 years and has worked in Ottawa for the last 5. Connor’s personal specialty is calisthenics with a particular focus on strength and mobility. He is certified in personal and group training and his professional focus is on helping intermittent exercisers achieve consistency and long term results. He has coached teams such as the OttawaU Gee Gees and has experience with injury rehabilitation. He is a seasoned runner and his favorite team sport is soccer.