Upcoming Programs- Fall 2017

Don’t miss out on the great seminars and programs I will be offering this fall at the YWCA Health and Fitness Centre.  Topics include:  Women’s weight training groups, small group training classes focussing on high intensity intervals for maximum calorie burn, and 3 hour seminars on back care!

For any questions please contact me at katherine@optimal-health-coaching.com

To sign up for any program please contact member services at the YWCA at 604-895-5777.  All workshops and classes are open to members and non members.

1 Hour workshop:

WHY ALL WOMEN SHOULD LIFT WEIGHTS

Weight training can improve your balance, stability, posture, endurance and functionality. It can also boosts your confidence and mood as well as supports brain function and slows down the aging process. In this lecture Katherine will explain how weight training supports us in achieving an overall lean, functional, healthy body. She will explain how to get started on a basic routine and how to tailor your weight training to your goals. If you have wanted to start weight training, but need some added motivation- this talk is for you!

Thursday, September 14
5:30 – 6:30 pm, 4th fl
Instructor: Katherine Taylor

 

6 Week Group Programs:

WOMEN ON WEIGHTS! 

This program is designed for women who want to build confidence in using the machines, free weights, and cable systems to properly lift weights and build strength. Each week you will be guided through a full body workout, and provided with an Ebook to follow along with training in between sessions. The focus of the class will be on form, technique, and preparing you to create a program based on your goals. Group size is limited to 8 participants.

Tuesdays, 6:00 – 7:00 pm, Women’s Only Area
Sep 19 – Oct 24 (6 classes)
Member $156 / Non-member $192
Instructor: Katherine Taylor

METABOLIC BURN

A 45 minute workout is like no other! Using the treadmills for high intensity interval training, combined with body weight and resistance training exercises you are going to feel the burn, and blast calories like never before. This program is designed to take your fitness to the next level over the 6 week program, while keeping you injury free. You will receive a nutritional guideline and lifestyle recommendations to help you reach your goals. This program is not for beginners. Be prepared to sweat! Group size is limited to 4 participants.

Fridays, 1:15 – 2:00 pm, Cardio Room
Sep 22 – Oct 27 (6 classes)
Nov 3 – Dec 8 (6 classess)
Member $150 / Non-member $186
Instructor: Katherine Taylor

 

3 Hour Workshop:

BACK CARE WITH KATHERINE

Do you often have a sore back throughout your day or after exercise? The science shows that sit ups and other flexion motions are detrimental to the spine and can lead to injuries like disc bulges. It is important to work your core muscles in their true intended function – as stabilizing units during movement. Come learn about proper spine mechanics, Katherine’s top 5 favourite core exercises for super strength in the mid section and other strategies to manage your back pain and decrease your risk for injury!

Saturday, October 28, 10:00 – 1:00 pm
ONE DAY WORKSHOP!
Member $50 / Non-member $56
Instructor: Katherine Taylor

Do you want a “Back Care” Workshop- You must vote so I know!

After the Back Care workshop I hosted at the YWCA Health and Fitness Centre a few weeks back there was plenty of response for me to host an online webinar, or perhaps a longer (3 hour session) to provide an opportunity to really dive into the material.

Before I go ahead and plan an event I wanted to hear from YOU.

If you are interested in attending a 3 hour workshop on BACK CARE- specifically learning about how to move with a neutral spine, how to find and maintain good posture, and how to strengthen all the functions of your core for a stronger healthier back, then please click this link:  LINK and select the potential date in July that you could attend.

  •  The workshop will be tailored to all levels and abilities.  Even if you feel already fit, healthy, and injury free, come check it out and I will add to your awesome repertoire of knowledge and exercises****

My plan would be to host the event at the YWCA if there is a studio space or room available, but as an alternative option it might be located at another gym, or even in an online format!

What I want to know first is that there is good interest in attending an event like this.

SO, if you are interested- please follow this link:   https://doodle.com/poll/kmh9gtbv8qscmchq  and make your selection.

Feel free to also post a comment below if you would prefer to do so.

 

In case you missed the previous 1 hour workshop, here is what we covered:

“Do you often have a sore back throughout your day or after exercise?  Do you have a back injury you are dealing with?  Do you enjoy doing sit ups in the gym in an effort to strengthen your core and get rid of stomach fat?  The science shows that sit ups and other flexion motions are detrimental to the spine and can lead to injuries like disc bulges.  It is important to work your core muscles in their true intended function- as stabilizing units during movement.  Come learn from Katherine her top 5 favourite core exercises for super strength in the mid section that won’t leave you with back pain or at risk for injury!”.

6 Week weight training Group Thursdays 12-1 pm- starts this week!

When doing bodyweight, free weight, and machine based exercises sometimes it can be the smallest change in form/technique, breathing, or awareness of which muscles are performing the motion that can  make all the difference.

How long have you been struggling with push ups for?  Do you know how to brace your core, set our shoulder blades, and drive into the floor (like you are opening jars) to perform this motion?  What about the lat pull down?  Do you know where your lats are and how to activate them for this exercise?  Can you make it happen!?!?
Every exercise whether you are working on a machine based leg press, a body weight lunge or push up, or a bicep curl has an optimal form and technique to not only help to prevent injuries, but help you to make better gains and progress more in the gym.
If you are a woman in Vancouver who perhaps attends fitness classes, or uses weight room machines, or is interested in learning how to lift weights then check out my 6 week program starting next Thursday at lunch hour:

This program is designed for women who want to build confidence in using the machines, free weights, and cable systems to properly lift weights and build strength.  Each week you will be guided through a full body workout, and provided with an Ebook to follow along with training in between sessions.  The focus of the class will be on form, technique, and preparing you to create a program based on your goals.

Thursdays, 12:00 – 1:00 pm, Women’s Only Aera
May 25 – Jun 29 (6 classes)

Member $156 / Non-member $192
Instructor: Katherine Taylor

Call the YWCA at 604-895-5777 to register today!

7 Upcoming Programs for YOU :)

Starting in the next few weeks I will be running 7 programs made especially for for people who want to participate in small group personal training.

Group Program #1:  “Building the Foundations”

Monday Mornings from 730 am- 830 am.

Starting April 24th, (skipping May 1st and 22nd).  Dates= April 24th, May 8th, May 15th, May 29th, June 5th, June 12th

Objective:  This class is all about bringing it back to the basics and learning about body optimization.  Instead of the typical class all about getting the hard workout in, getting stronger, fitter, faster, this class is designed to introduce you to the behind the scenes movements and muscles that often go overlooked in regular fitness programming, and end up as injuries.  Each week we will talk about one specific section of the body- feet, knees, hips, low back, upper back, and neck/shoulders, so by the end of the course you will be an expert in understanding how and why your body moves a certain way, and how to roll/stretch/correct the movement pattern/strengthen each area.  You will become familiar with using myofascial balls, kettlebells, pilates rings, and other tools around the gym.  This program is great for anyone with aches and pains, nagging injuries, or recreational athletes wanting to optimize their performance.

Group Program #2:   Feel the BURN!

Thursday’s from 11 am- 12 pm starting April 13th running for 6 weeks (skipping May 4th).  Dates:  April 13th, 20th, 27th, May 11th, 18th, 25th.

This class is designed for people who want a low impact, but crazy hard workout.  You are barely going to leave your mat, but I guarantee you will be dripping and sweat and you will be feeling the results for days after.  It’s going to be fun, intense, and you will feel stronger by the end of the program.  Most of these exercises are done with bodyweight and lightweights.  This class is designed to be very challenging for all levels of abilities.

Group Program #3:  Butt Kicking Personal Training (without the cost).

Friday’s from 12:15 pm- 1:15 pm starting April 14th (skipping May 5th).  * 5 weeks only  Dates:  May 14th, 21st, 28th, May 12th, 19th.

If you have always wanted a tailored workout for your body and goals, without the fee of hiring a trainer one on one, then this class is for you.  In your small group we will work with the weight machines and other equipment at the gym to build stronger, leaner, healthier, fitter bodies one week at a time.  You will get a chance to use some of the “trainer only” equipment, and also have a chance to tackle new exercises you haven’t done before, or get tips on your form and technique.  My goal would be to put people together who are of similar abilities and have similar goals- so send me an e-mail if you are interested!

For each program-  If I have 2 enrolments the fee is $46.50 each, 3 enrolments the fee is about $37.90, and 4 people is $33 per session.  To enroll you must pay in advance for 6 sessions at the given price listed based on enrolments.  Please check with me at katherine@optimal-health-coaching.com to see if there is space in the program.

More upcoming Programs:  

#1:  Women on Weights 6 Week Program:

May 9th – June 13th from  6:00 – 7:00pm

and a second at lunch time on

May 25th to June 29th from 12:00pm – 1:00pm.

$  156 for members.

This program is designed for women who want to build confidence in using the machines, free weights, and cable systems to properly lift weights and build strength.  Each week you will be guided through a full body workout, and provided with an Ebook to follow along with training in between sessions.  The focus of the class will be on form, technique, and preparing you to create a program based on your goals.

  •  Contact the YWCA at 604-895-5777 to enroll in this program.

#2:  Member Clinic:  Why All Women Should Lift Weights

Thursday April 27th at 5:15 pm- 6: 15 pm

By avoiding the weight room you are missing out on some key health and fitness benefits such as increasing your metabolism, building lean muscle mass, burning fat, toning your muscles, and preventing diseases like Diabetes and Osteoporosis.  Weight training also helps to create balance and stability to prevent falls and injuries, improves your posture, builds your endurance and functionality, boosts your confidence and mood, slows down the aging process, supports brain function and makes  you a stronger and faster person.  In this lecture Katherine will explain how weight training supports us in achieving an overall lean, functional, healthy body.  She will explain how to get started on a basic routine and how to tailor your weight training to your goals.  If you have wanted to start weight training, but need some added motivation- this talk is for you!

#3:  Back Health  

Thursday May 18th from 1215 pm- 115 pm.

Do you often have a sore back throughout your day or after exercise?  Do you have a back injury you are dealing with?  Do you enjoy doing sit ups in the gym in an effort to strengthen your core and get rid of stomach fat?  The science shows that sit ups and other flexion motions are detrimental to the spine and can lead to injuries like disc bulges.  It is important to work your core muscles in their true intended function- as stabilizing units during movement.  Come learn from Katherine her top 5 favourite core exercises for super strength in the mid section that won’t leave you with back pain or at risk for injury!

 

** All programs take place at the YWCA in Vancouver.

Upcoming Programs Feb. 2017

I will be running two exciting programs this month

On FEB 21st I start my 6 week women on weights training course at the YWCA. 

  • This is a great intro class for women new to lifting weights, unsure about form, or just want a structured environment to come and lift with other ladies.
  • We learn 3 routines in the 6 weeks, and you get each workout routine as part of a 50 page EBOOK with photos included.

Here are the details from the YWCA website:

WOMEN ON WEIGHTS!

This program is designed for women who want to build confidence in using the machines, free weights, and cable systems to properly lift weights and build strength.  Each week you will be guided through a full body workout, and provided with an Ebook to follow along with training in between sessions.  The focus of the class will be on form, technique, and preparing you to create a program based on your goals.

Tuesdays, 6:00 – 7:00 pm, Women’s Only Area
Feb 21 – Mar 28 (6 classes)
Member $156 / Non-member $192
Instructor: Katherine Taylor

You can call them at 604-895-5777 to register.

 

On Feb 25th I am running a program called “SMART TRAINING”:

SMART TRAINING

Our body works as on functional unit and when one section is not working well, we end up with aches, pains and injuries! This workshop will help you assess your own breathing and movement patterns, range of motion, flexibility, fascial tension, posture, walking gait, and core strength. You’ll learn more about how body works and how to eliminate chronic aches and pains through corrective exercises.

2:00 – 5:00 pm
Saturday, February 25

Member $60 / Non-member $78
Instructor: Katherine Taylor

Location:  YWCA

This workshop is great for anyone that is interested in anatomy and exercise at a deeper level.  I hope you will join me!

 

 

Health Presentation in Vancouver= Why All Women Should Lift Weights

Join me on Thursday January 26th at 515 pm at the YWCA Health and Fitness Centre (535 Hornby Street) for one of my most popular talks:  Top 10 reasons why all women should lift weights.

In today’s time there are an incredible number of diseases and obesity related issues prevalent in our society.   Also- women more than ever are wanting to look and feel physically strong.  One of the best ways for us to maintain our complete health, lifelong healthy physical appearance, as well as age gracefully is to lift weights.

Science shows that weights are no longer just for building muscle, and the physiological effect on our hormones, blood sugar, insulin, fat, and muscle is tremendous.  I don’t want to give too much more away- so come join my on Thursday for the presentation!  (It’s free for YWCA members and $10 for non members).

Ps-  Give it a try:  Can you name 10 reasons that weights are good for your body?  If not- I think you should come 🙂

Call them at member services 604-895-5777 to reserve your spot today.

Don’t Forget- Posture Course Saturday October 15th!

Posture and body alignment is the basis to preventing injuries, decreasing aches and pains in the body, and getting the most out of your workouts and daily life.

Each individual body has developed different postural dysfunctions based on patterns, habits, sitting most of the day, footwear, moving in compromised positions, as well as many other factors.  Rounded shoulders, neck pain, tight muscles, and lower back pain may all be stemming from your body alignment.

By understanding your own postural dysfunctions you can stretch, foam roll, and strengthen yourself to an improved body position.

In this session you will learn about how to assess your posture, and then how to stretch and strengthen the areas you need corrected.

The 3 hour workshop is interactive, hands on, and very informative.

–  $45 for members, $50 for non members. 

October 15th from 2-5 pm.  

Call the YWCA @ 604-895-5777