2. Rules of Etiquette 1. No gym bags or other personal belongings should be brought onto the fitness floor. 2. Be considerate when using the water fountain. If there is a line, it is not a good time to fill your water bottle. 3. Ask if you may “work in”, and allow others to do the same. Afterwards, leave everything the way you found it. 4. Refrain from yelling, using foul language, banging weights and making unnecessarily loud sounds. 5. Do not sit on machines in between sets. 6. Return all equipment to it’s proper place after using it. 7. If you are unsure, ask staff how to operate equipment properly so that others are not waiting for you to figure it out. 8. Wipe down all equipment after use. 9. Obey the posted time limits on all cardiovascular machines. 10. Leave children in the childcare area and do not bring them onto the gym floor. 11. Focus on you own workout and do not disturb others. 12. Before beginning a workout, make sure to wash your hands and take off any cologne or perfume.

3. Classes Offered: Kangaroo Boot Class Spin Class Step Aerobics Mommy and Me Fitness Crossfit Class One on One Personal Training Yoga Class Hot Yoga Zumba Rebounding Revolution (Trampoline Class) TRX Class

4. Kangaroo Boot Class Summary: An explosive, choreographed, highly motivating, interval training program. Goal: The class is designed to build muscular strength and endurance, to challenge the whole body. Benefit s: Reduces body fat; Tones your legs, abdomen, hips, thighs and arms; Increases your agility; Strengthens muscles; Rejuvenates your body.

5. Spin Class Summary: An instructor at the front of the class leads the participants through routines designed to simulate real terrain and situations similar to riding a bike outdoors. Goal: This class is designed to increase endurance and improve terrain biking skill while simultaneously providing a intense cardiovascular workout, using enthusiastic leadership, music and motivation. Movements and Positions Include:  Sprints  Intervals  Hill climbs

6. Step Aerobics Summary: Adding an additional level of intensity to normal aerobics by stepping on and off the platform, this class is usually lead by an instructor to music. This class is also suitable for all levels of fitness and can be adapted to fit your skill level. Goal: This class should provide a full body workout, and combined with weights, should help tone and firm up the body. Benefit s:  Aid in weight loss  Build and tone muscles

7. Crossfit Class Summary: This is a class for those who have a basic understanding of the 9 Crossfit Movements and have been crossfitting for a few months and who would like to learn more moves like the snatch or the kipping pull up. WARNING: Will be MUCH more intense than the Elements Class so come prepared! Goal: For those who have made Crossfit a part of their life, this class will help to increase their strength and conditioning and to learn and master new skills.

8. Mommy and Me Fitness Summary: This class will help you to spend some time each week to work out, connect with your body and spend some quality time with your pre-mobile baby. Done in small groups you will enjoy the benefits of exercise when you help each other through a variety of positions. Benefits:  Relieves stress and anxiety;  Helps you and your baby gain strength;  Most importantly, more quality time to spend with your child

9. Hot Yoga Summery: Practiced in a heated 38°C studio, hot yoga is a powerful, expansive and cleansing approach to yoga. Benefits :  The heat releases toxins from body, relaxes stiff muscles and helps maintain cardiovascular health;  Improves focus;  Improves stamina;  Eases the mind and attunement in your life.

10. Zumba Summary: Zumba is a cardio-based workout that is designed to achieve any goal that participants of any fitness level can do. Routine s:  Feature interval-training sessions with fast and slow rhythms and resistance training to sculpt and tone your body.  Add some international zest and Latin flavor and you have a Zumba routine.

11. Yoga Class Summary: This class is targeted at intermediate students who would like to use their body in a more dynamic way. Goal: The positions taught in this class are supposed to develop balance and awareness as well as strength and flexibility. WARNING: This class is energizing and vibrant, so prepare to sweat!

12. Rebounding Revolution (Trampoline Class) Summary: This class will provide a great cardio workout without stress on the heart, muscles or any other joints and is suitable for all levels of fitness. Benefits:  Improves balance and coordination;  Strengthens core, burns calories and tones muscles;  A good de-stresser;  Consists of moves from many different workout activities, giving you the benefits of them all.

13. TRX Class Summary: Are you knew to the TRX? Well, this is the class for you! Start with this simple 60 minute TRX workout and be ready to more on to the more difficult workouts in no time! Focuses on:Benefits:  Flexibility,  Balance,  Strength,  Technique.  Increases total- body flexibility,  Promotes mobility and stability,  Develops core strength,  Is good for any level of fitness.

14. One on One Personal Trainer Summary: Although our training systems were built for professional and elite athletes, our training programs can also meet individual client’s goals, which will be made much easier with a personal trainer. Benefits:  Focuses on training that will build strength, endurance, flexibility, mobility and stability;  Improves functional movement and reduces pains and aches;  Utilizes energy systems of training, nutrition to support your physical abilities;  Helps you reach your health and fitness goals.

15. Special Events: The July 1 st Gym Triathlon is a favourite with the community. The money we raise with this event is given to the Royal Victoria Hospital, to give back to our city. Please come out and join us to support the event!