One-on-One Training Services

New to fitness? Want to improve your fitness level or recovering from an injury? The fitness centre at the Frank Jameson Community Centre 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, strenght training, and free-weight equipment • Free wi-fi • Stability, bosu and 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

Fitness Centre Hours of Operation: Monday-Friday 6:00am - 9:00pm Saturday 8:00am - 4:00pm Sunday 10:00am - 4:00pm

Take your health, vitality and energy to the next level with one of our one-on-one training services. Whichever option you choose, feel confident in knowing you will receive quality personal attention, guidance and knowledge in the safest possible exercise environment. Working with a certified BCRPA Personal Trainer is your assurance that our trainers have the highest qualifications in the industry, current first aid & CPR certifications, and appropriate insurance coverage. Basic Orientation

Are you new to fitness 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 individual 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 $30/session; $40 semi-private/session

Body Composition Testing

When you are beginning a new training program it can be helpful to complete fitness tests to help determine your current health status and physical fitness 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. Perhaps 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 - PLEASE CALL TO BOOK

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 Bodyweight 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 $10/session Step 3: Youth Machine Orientation program includes: • Youth to demonstrate a few exercises 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. $5/session ABSOLUTELY NO FREE WEIGHTS, DUMBBELLS, PLATES OR BARBELLS ARE PERMITTED UNTIL YOUTH IS 16 YEARS. CABLES ARE LIMITED.

ONLINE: Visit www.reccowichan.ca and login. On the schedule page, click Personal Training, TOL-Personal Training Services. Pick the date, time, and trainer that worksfor you. When it is time to select a fee to pay, be sure to select the correct type of session (description above). Complete transation and you’re all set! TELEPHONE: Call 250.245.6424.