Fitness Centre Information

Drop-In (Registered) Fitness Centre Visits

SKIP THE LINE! - Please pre-register for your Fitness Centre visit. There is no time limit on your visit but we do ask that you register during the block of time you plan on arriving. By booking online and using your punch pass or paying for a single admission, you can skip the lineup when you arrive and get straight to your workout! To register online --> CLICK HERE or visit www.reccowichan.ca. On the schedule page, click Drop-In (Registered) Fitness - Fitness Centre. If you have a punch pass and would like to use it, choose TOL - PASS . Not pre-registered? No problem! Drop-in to the FJCC Fitness Centre any time during our facility hours (see page 1) and check in with Reception. See page 14 for admission prices.

The Fitness Centre at the FJCC allows you to work towards your fitness goals with a variety of cardio and strength equipment. Check with your family doctor before starting an exercise program if you are new to exercise or returning after an absence. Please Note: Personal trainers, kinesiologists, and physiotherapists not employed or authorized by the Town of Ladysmith may not train clients within the Fitness Centre. Our Fitness Centre has: 3000 sq. ft. of cardio, strength training and free-weight equipment free wi-fi

Stability, BOSU & Medicine Balls, Wobble Boards, Fit tubes, and TRX suspension 14 pieces of cardio equipment, including treadmills, elliptical trainers, stationary and recumbent bikes, stair climbers and rowing machine.

Free weights ranging from 2 - 100lbs wheelchair accessible

One-on-One Training Services

Take your health, vitality and energy to the next level with one of our one-on-one training services. Whichever option you choose, feel confi dent in knowing you will receive quality personal attention, guidance and knowledge in the safest possible exercise environment. Working with a certifi ed BCRPA Personal Trainer is your assurance that our trainers have the highest qualifi cations in the industry, current fi rst aid & CPR certifi cations, and appropriate insurance coverage.

Basic Orientation

Are you new to fi tness or new to our facility? Our basic orientation is the perfect program to get you started and comfortable in this new environment. During this one hour session you will learn: • how to use our cardio equipment • safe technique and set-up of our strength training machines • effective stretches for your body • how to read your basic total body exercise program

$15/session

Individual Exercise Session

Are you someone who needs extra motivation and accountability? Not interested in group exercise classes or the structure that comes with a detailed training plan? During your one-hour personal exercise session, your trainer will: • Creatively utilize the variety of equipment our facility has to offer • Incorporate compound muscle movements • Teach you a greater understanding of postural alignment, core strength and balance training • Challenge and empower you to become stronger, energized and motivated with exercises that are a step above the basics Please note: semi-private and 30minute sessions are available.

$30/session; $40/semi-private (2 people)

Body Composition Testing

When you are beginning a new training program it can be helpful to complete fi tness tests to help determine your current health status and physical fi tness level. These tests help provide some baseline measurements that can be monitored to gauge progress and exercise success. The following is a list of tests that may be completed: • Heart rate and blood pressure • Functional movement tests • Postural assessment • Anthropometric measures - weight, height,

BMI, girth measurements, skinfold, body fat percentage and waist-to-hip ratio

$15/session Specialized Personal Training Plan

No two bodies look or work exactly alike - this specialized training plan is all about you! Whatever your training goals are we will support, coach and provide you with all the resources you need to reach success. Perhpas you are rehabilitating from an injury or surgery, training for a major life event or competition or maybe it’s as simple as becoming the best version of you as possible to handle dayto-day life. Depending on your training goals your trainer may use some of the following assessments: • Goal analysis and planning • Heart rate and blood pressure • Functional movement tests • Postural and core assessment • Anthropometric measures • Weight & height • BMI • Girth measurements • Skinfold • Body fat percentage • Waist-to-hip ratio • Comprehensive exercise plan that will evolve as you adapt to your training demands.

$55/session Youth Training Program

Youth ages 13-15 are welcome to use the Fitness Centre upon completion of the Youth Training Program. The program requirements are as follows: Step 1: Complete the Par-Q+ and Code of Conduct forms. Step 2: Youth Orientation program includes: • Learning safe movement mechanics of the youth’s own body weight • Introduction to resistance equipment such as resistance bands, stability balls, BOSU’s skipping ropes, and cardio machines. • Safe stretches • This program is to be followed for a minimum of 6-8 weeks before moving on to the next program. Step 3: Youth Machine Orientation program includes: • Youth to demonstrate a few exercies from their body weight program to ensure Youth has comprehended, adapted and is practicing safe exercise technique. • Introduction to the strength training machines. • Safe stretches. ABSOLUTELY NO FREE WEIGHTS, DUMBBELLS, PLATES OR BARBELLS ARE PERMITTED UNTIL YOUTH IS 16 YEARS. CABLES ARE LIMITED.

$15/session

how to REGISTER

ONLINE: Visit www.reccowichan.ca and sign in. On the schedule page, click

Personal Training TOL - Personal Training Services

Pick the date, time, and trainer that works for you. When it is time to select a fee to pay, be sure to select the correct type of session (descriptions above). Complete transaction and you’re all set! TELEPHONE: Call 250.245.6424