Are you pre-menopausal or menopausal? If so, this class is specially designed for you! Strength based exercise is an important part of active aging, especially to assist in managing the ups and downs of menopause. Statistics suggest that we can lose half a pound of muscle a year! This loss can impact our metabolism, bone health and balance. Grab a weight, mini ball, and band, and let's build some muscle! Class is for all levels with modifications described throughout.

Want Feel Good Feet? Join Francesca for this foot focused class that includes components of strength, balance and flexibility. An all levels class that will boost your foot health and improve your strut.

Follow along with Jalisa as she takes you through a lower body PNF (proprioceptive neuromuscular facilitation) stretch routine paired with some dynamic stretches! For more information on PNF stretching make sure to check out our PNF education video before-hand. All stretches can be held for 5-10 seconds, paired with a contraction of the muscle for 5-10 seconds, repeated a total of 3 times. You’ll need a foam roller and a yoga strap (or belt) for this routine.

Looking for a fun new way to switch up your stretching and mobility routine? Follow Jalisa as she teaches you the basics of Proprioceptive Neuromuscular Facilitation (PNF) stretching and guides you through a few lower body stretches you can do on your own from home. PNF stretching relies on reflexes and muscle inhibition to produce deeper stretches, to help increase your flexibility. It also is great for increasing muscle activation and blood flow to your tight muscles!

Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.

Do you experience lower abdominal cramping during menstruation? Or do you have pain due to constipation or bowels? Join Jalisa for a stretching routine to help reduce and manage lower abdominal pain. You will need some pillows, a bolster if you have one, and some yoga blocks or books for extra support.

Join Jenna for some of her go to exercises to reduce SI joint pain and improve low back/pelvis mobility. Learn about the SI joint and some easy self management techniques, using a set of Miracle Balls (they really are a miracle!).

Join Jalisa as she takes you through a breathing focused miracle ball session. This session involves the use of two miracle balls, and a blue stability ball. She will guide you through a lower body relaxing roll out.

Join Victoria for Part 3 of our Bone Health Series. This functional class will help you gain strong bones and reduce risk by getting ‘Too Fit to Fracture”. These classes are informed by the Osteoporosis Society of Canada and the Canadian Physiotherapy association (see the link below). For this class you’ll need a chair, a yoga block and a long piece of theraband or resistance tubing https://osteoporosis.ca/exercise-recommendations

Join Victoria for a functional class to help gain strong bones and reduce risk by getting ‘Too fit to Fracture”. These classes are informed by the Osteoporosis Society of Canada and the Canadian Physiotherapy Association (see link below) For this class you’ll need a chair, bands, 1x12-20lbs weight ( or laundry detergent/ filled backpack). https://osteoporosis.ca/exercise-recommendations/

Join Victoria for a functional class to help gain strong bones and reduce risk by getting ‘Too fit to Fracture”. These classes are informed by the Osteoporosis society of Canada and the Canadian Physiotherapy Association (link below). For this class you’ll need a chair, bands and 2 x 5 - 8 lbs weights (or other similar weighted household items) https://osteoporosis.ca/exercise-recommendations/

Keep those hips happy, mobile and strong with this 30 min routine with Francesca.

Upper body strength is essential for active aging. This quick 30 minute routine will help you build body awareness and strength in the shoulders, arms and upper back. Props required: theraband and hand weights.

Build awareness of your shoulders, upper back and posture. This 20 minute class is a the perfect combination of mobility, stability and strength. Participant should be able to weight bear on their hands and knees.

Pilates meets Yoga! Jenna teaches you how to integrate all of our well known pilates postures into a gentle flow and finishes with some deep stretches. Modifications are provided to support your practice. Props: foam roller, yoga bolster optional

This is it...the posture class you have been waiting for! Did you know the key to better posture is spine mobility? Join Jenna as she guides you through a feel good class that will have you standing tall and strong.

Everyone's favourite whole body exercise decorated for the holidays! Learn different variations and progressions to challenge your strength and body awareness.

Release "knotty" trunk muscles and get in some good breath work to make room for those holiday dinners. Props: mini stability ball and roller.

The holidays are an important time for self care. Join Bree, and take a few moments to release those "knotty" muscles in your upper body, including the jaw, neck and shoulders. Props: yoga tune up balls and foam roller.

Stick with Martha if you want to stay in Mint Condition! The sparkly green tights are back, along with another whole body conditioning class. Take time over the holidays to fit in some self care - your body and mind will thank you!

Welcome to our "mint condition" class with Martha (see the outfit:). This 30 min class focuses on legs, hips and core. A good whole body level 2-3 conditioning class.

This class with Francesca works on building your core endurance. High reps with shorter rests, paired with creative sequences, will challenge your core stability and endurance. You'll be ready for everything the holidays throw your way.

Turn your knotty muscles to nice, with this post run routine led by Bree. All you need is a foam roller and a small ball, and you'll be feeling ready for your next run.

Have you been Knotty or Nice (Season 2!)? Grab your massage ball (we love YogaTuneUp balls), foam roller and mat and enjoy this gentle full body stretch and release routine.

Join Jalisa as she takes you through a Newfoundland inspired Tipsy Eve balance series! Only props needed are a holiday hat and a wall or chair nearby for support. Take your socks off for some extra grip and let's get Tipsy!