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January 30 – March 5, 2012

Becoming a Healthier You
When: Saturdays 9 – 10 a.m. Cost: $90
This nutrition based workshop will cover topics such as: managing smart food choices with a busy lifestyle, simple alternatives to increase the value of your meats, nutritional supplements, how to balance the immune system, as well as exploring our genetic makeup and how nutrition and the environment impacts individuals.

Neuro Activity for Everyday Living
When: Mondays 12 – 12:45 p.m. Cost: $108
Our nervous system is a vital part of our daily movement and function, it is the information superhighway that controls information we take from our environment to interpret as functional movement. This class is about learning how to use exercise to better access the nervous system to facilitate improve motor control and awareness. Through exercise we can change the structural organization of the nervous system and in turn this will change how we move, balance and react to the environment around us!

Triple ‘S” Boot Camp
When: Fridays 9:30 – 10:30 a.m. Cost: $126
The goal of this class will be to provide a complete cardiovascular, muscular strength and flexibility workout through Triple “S” concept (spin, strength and stretch). While having fun, we will progress through challenging and diverse exercises so you can feel a sense of accomplishment with the completion of each class. We will use spin bikes, skipping ropes, bosu balls, stability balls, medicine balls, free weights, body bars, rotation discs, resistance tubing, therabands and foam rollers.

Nia – 90 Minute Experience
When: Fridays 4:30 – 5:00 p.m. Cost: $126
Nia weaves a holistic mind/body approach to a rhythmic cardio class that includes core and stretch elements. Over the 6 week series, Nia students will plearn (play + learn) some of the White Belt Principles, and practice the information to experience more fulfilling workouts as well as to better one’s understanding of one’s own body and its individual needs.
Each week’s focus wilt build and add on to the previous week, allowing for integration and synthesis as we progress. Starting with overall awareness of the myriad sensations in our bodies as we move and sense stillness, we will continue up the body in anatomical order from the base. At each level, direction will be given to hone skills in movement as well as skills in ‘listening’ to the body from the base all the way to the upper extremities. The extra time will allow each student to truly embody the form of each movement through his and her own personal freedom in the dance.
Life is a continuously shifting balance between the forms one must learn and conform to in day to day life, and one’s freedoms in adding personal spice and flare to them. This Nia Experience Series will allow for a safe and playful space to exercise and grow in as many ways as you can come up with!

Do you have any questions? Please feel welcome to call us: 519-503-3635 or email info@artoffitness.net

All classes are held at the KW Art of Fitness Inc. Location: 245 Labrador Drive, Waterloo N2K 4M8

Space is limited. Please email us to register at: info@artoffitness.net

Is this your second class per week with us? Contact us for available discounts!

My group classes:
Monday 6 a.m. Reformer Strength Training
Monday 930 a.m. Reformer Core Dynamics
Tuesday 5:30 p.m. Mat & Apparatus Strength
Wednesday 7 a.m. Restorative Reformer
Friday 6 a.m. Indoor Cycle (45 min)

2012 Fitness Goals
Continue weekly 10 km run 2011 Goal: under 60 minutes 2012 Goal: under 50 minutes

Continue 5 cardio workouts/wk I need to keep the cardio goals again for this year because it is the first thing I choose to avoid in my training schedule

Try cross country skiing

Skip Rope for 45 minutes

100 Push Ups

2012 Mind & Spirit Goals
Upload pictures of my artwork and create a link to our blog page Create time in my schedule for creating art and playing in my studio (the studio with paints not dumbbells) Explore Bamboo Digital Art, Photoshop and Illustrator, I may just become friends with technology this year…maybe!

Deanna Underwood

- Goals for 2012 -
Training Goals – After mastering a four-minute plank in 2011, Deanna has her sights set on learning to do chin-ups or pull-ups (or at least learning the difference between the two!) in 2012. She’d love to incorporate more yoga into her life and become stronger and leaner.

Personal Goals – Deanna would like to take more time to create art and have more craft play in her life. Ask her often what she’s creating with paint and paper!

Look out 2012!

Training Goals – PJ says:
Release my upper traps!!! to allow me to focus on pull-ups and dips; plan a balanced training week involving cardio, strength and increase my yoga practice.

Personal Goals – continue to strive for “balance” in my life. Spend more time reading for pleasure.  Decrease the “stress factor” and increase the “fun factor”!

Kirstie Smallman

Fitness Goals:
Kirstie says,

Well, here’s the thing. I have many possibilities to improve my fitness – as do we all – and focussing in on a few of them to make goals seems limiting to me. I am holistic in my approach to life. This is why I dance Nia.

I also practice yoga, LOVE the martial arts and randomly stretch like a cat during my day-to-day business. Yeah I get some weird looks, but others obviously don’t know the power of a good stretch!

So, my focus is to find the pleasure in moving every day. Pleasure is anything from leaping through the air to feeling the hot sensation of hard-working muscles while in a lowered push-up plank, and then the tickle of the sweat trickling down my nose and pooling on the floor, while my warm breath rebounds off the floor back into my face! And then there’s the pleasure of the hot shower in the Art of Fitness luxurious bathrooms afterwards! I test my physical boundaries often, and I research food and nutrition all the time. Narrowing down my improvements list with goals makes me feel boxed in, so I go intuitively through my fitness process. And I feel great about it. But that’s just me! The point is for everyone to find their own best way. What is Your Body’s Way to optimum health and peace? I don’t need a mountain to climb to make me get fit, but may be someone else does.

I don’t need to see numbers on a scale diminish to work up a sweat three times a week, but may be someone else does! I just need to dance A LOT because I just GOTTA!

For 2012 Garnet plans to cut meat from his diet and gain five lbs of lean muscle mass. He’d also like to establish a more consistent yoga practice and firmly right his head on his spine, in and out of the studio!

Julane will be teaching a six-week specialty class based on the basics of the neurophysiology of movement. The focus will be to help you find ease in your everyday movements and improving balance, strength and range. This will help you improve your movements and prevent injury.

Throughout the winter season she will be teaching;
- Core essential mat/small apparatus class Mondays at 7 p.m.
- Mat apparatus melody class Wednesday’s at 9:30 a.m.
- Macho-lattes Thursdays at 7:30 a.m.
- Reformer core dynamics Thursdays at 7 p.m.

2012 FITNESS GOALS

Julane’s goal for 2012 is to be able to run 10km in an hour or less.
She’d also like to be able to complete 50 continuous dive bombs before moving onto the reformer version to make it especially difficult!

Additional:
Julane will be continuing her certification journey to becoming a post rehabilitation specialist in the new year. Interesting courses she has on her agenda include rehabilitation protocols for spine, hip and shoulder as well as working with inflammatory diseases, osteoporosis, arthritis and osteoarthritis! She will keep you informed and will be sharing some neat information from each course through blogs or upcoming seminars!

The winter session for pilates, spin, nia and yoga start tomorrow. It’s not too late to register!

If you would like some help determining some fun fitness goals for the new year, feel free to speak with any of our instructors for ideas and incentives. Watch this space for the next few days as each of the instructors outline their goals for the new year.

Welcome to 2012 and we look forward to working with you in this new year!