Squats and lunges are your friends!

Fall Schedule

Pre-registered Running Programs

Pre-registered Studio Sessions

Pre-registered Parks and Leisure Programs

Drop-in Maple Ridge Leisure Centre classes

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	8:45-10:00am The Works		8:45-9:45am Indoor Body Camp	8:45-10:00am The Works	9:00-9:45am Cycle Express	8:30-10:30am ½ Marathon Training Clinic
					9:50-10:20am Power Cycle	9:00-10:00am Beginner Running Clinic
				12:10-12:55pm Core Connection
		6:00-7:00pm Intermediate Running Clinic
	6:50-7:5:0pm Pilates by the Lake – Beginner	6:00-7:00pm Outdoor Body Camp – Soraiya	5:30-6:30pm Indoor Body Camp	6:00-7:00pm Outdoor Body Camp – Soraiya
	8:00-9:00pm Pilates by the Lake – Intermediate	7:30-8:15pm Cycle Express	6:45-8:00pm The Works

Class Information

Pre-registered Running Programs:

Beginner Running Clinic

If you have always wanted to run but been frustrated by injury or conflicting information, this is the clinic for you.  Starting with progressive walk before you run strategy, this program will teach everything you need to safely make running a great part of your life.  This program is designed for those comfortable with a brisk 30 minute walk.

Saturday September 26, 2009 – December 12, 2009

11 sessions (no session October 17)

9:00am-10:00am

$66 + gst

First session meets at Kintec Footlabs, Valley Fair Mall

Instructor: Iron Mountain Pilates and Movement Ltd.

To register visit www.recreg4u.ca or call 604-465-2470

Intermediate Running Clinic

So you are running 30 minutes, now what?  This program is designed for those currently comfortable running 30 minutes and will safely bring their running time up to 60 minutes.  This program will incorporate hill training as well as flat terrain.  Reflective running apparel or armbands are required.

Tuesday September  22 – December 1, 2009

6:00pm – 7:00pm

10 sessions (no session October 20

$60 +gst

First session meets at Kintec Footlabs, Valley Fair Mall

Instructor: Iron Mountain Pilates and Movement Ltd.

To register visit www.recreg4u.ca or call 604-465-2470

1/2 Marathon Training Program – Train for the the Historic Half Marathon in Fort Langley. This program will use a combination of road, trail and dyke runs, and is designed for runners comfortable with a road run of 60 minutes, who have been running injury free for six months.

Saturday October  24, 2009 – February 13, 2010

8:30am-11:00am

15 sessions (no session November 7 or December 26)

To register visit www.recreg4u.ca or call 604-465-2470

Pre-registered Studio Sesssions: limited to 8 participants per class

The Works:

Strength training exercises with the use of free weights, bands and the stability ball, plenty of stretch to finish.  Please note, this is a 75-minute class

• Monday September 14^th – October 26^th, 2009 (no class October 12 or 19)

8:45am – 10:00am

5 sessions $57.75

• Wednesday September 9^th – October 28^th, 2009

6:45pm – 8:00pm

8 sessions $92.40

• Thursday September 10^th – October 29^th, 2009

8:45am – 10:00am

8 sessions $92.40

To register keri@ironmountainmovement.com or call 604-462-1059

Indoor Body Camp:

60 minutes of cardio drills, circuit and core training for all fitness levels, to improve speed, strength and agility for whatever it is that you play!  Please note, clean athletic shoes are required for this session.

• Wednesday September 9^th – October 28^th, 2009

8:45am – 9:45am

8 sessions $75.60

• Wednesday September 9^th – October 28^th, 2009

5:30pm – 6:30pm

8 sessions $75.60

To register keri@ironmountainmovement.com or call 604-462-1059

Pre-registered Parks and Leisure Programs:

Pilates by the Lake – Beginner

Strengthen, lengthen and tone your way to a stronger core, increased balance, flexibility and better posture.  Own mat required

Monday September  21 – December  7, 2009

6:50pm – 7:50pm6:50pm – 7:50pm

10 sessions (no session October 12 or October 19), $60 +gst

Location: Whonnock Lake Centre

To register visit www.recreg4u.ca or call 604-465-2470

Pilates by the Lake – Intermediate

Strengthen, lengthen and tone your way to a stronger core, increased balance, flexibility and better posture.  This class is for participants who have already completed the beginner session series.  Own mat required.

Monday September 21 – December  7, 2009

7:00pm – 8:00pm

10 sessions (no session October 12 or October 19), $60 +gst

Whonnock Lake Centre

To register visit www.recreg4u.ca or call 604-465-2470

Outdoor Body Camp

60 minutes of cardio drills, circuit and core training for all fitness levels, to improve speed, strength and agility for whatever it is that you play!  Bring a mat, towel and water.  Choose either once per week or twice per week.

• Tuesday September 22 – November 24,2009

6:00pm-7:00pm

10 sessions, $60 +gst

Location: SRT

Instructor: Soraiya Abdula

• Thursday September  24 – November 26, 2009

6:00pm-7:00pm

10 sessions, $60 +gst

Location: SRT

Instructor: Soraiya Abdula

To register visit www.recreg4u.ca or call 604-465-2470

Drop-in Maple Ridge Leisure Centre Class

Core Connection

Challenge core and stability muscles in this class using an exercise ball, light weights and resistance tubing.

Thursdays 12:10-12:55pm

Location: Maple Ridge Leisure Centre

Facility drop in rates apply

Cycle Express

This 45 minute class will give you a moderate to advanced workout in less time.  New riders are welcome and encouraged to modify.  Please sign up prior to class, sign-up sheets are located in the spin bike area.  Space is limited.

Tuesdays 7:30-8:15pm

Fridays 9:00-945am

Location: Maple Ridge Leisure Centre

Facility drop in rates apply

Power Cycle

Please sign up prior to class, sign-up sheets are located in the spin bike area.  Space is limited.

Fridays 9:50-10:20am

Location: Maple Ridge Leisure

Facility drop in rates apply

5 Peaks Series: Mount Seymour Race Recap

Article Post: Trail Runner.ca

Mount Seymour – Saturday July 25th, 2009

The record high Vancouver temperatures did not stop 465 racers from crossing the start line of the 3^rd race of the BC series.

A combination of single track, technical hiking trails, alpine ski runs and some of the most picturesque scenery, made up the Scotiabank Children’s Challenge courses, 6.4km sport course and the new 11.7km Enduro course. Racers were also given additional course challenges, an MEC hydration pack was awarded for the most unique piece of garbage found along the course, and MEC jackets were awarded for the “Swim to Win” contest at Mystery Lake. read more

Studio Schedule up

Studio Schedule
September 7th – October 30th, 2009

	Mondays	Tuesdays	Wednesdays	Thursdays	Fridays
	September 7 - October 26/09 5 sessions **no classes Sept 7, Oct 12 and Oct 19** The Works $57.75	September 8 - October 27/09	September 9 - October 28/09 8 Sessions Body Camp $75.60 The Works $92.40	September 10 - October 29/09 8 sessions The Works $92.40	September 11 - October 30/09
8:45-10:00 am	The Works		Body Camp (8:45-9:45)	The Works
5:30-6:30 pm			Body Camp
6:45-8:00 pm			The Works

**Please note: all prices include 5% GST**

Class Descriptions:

Pilates 1: For those new to core exercise or those who wish to take it at a light to moderate pace.

Pilates 2: For those who have completed Pilates 1 or have a solid Pilates base, this is a moderate to advanced class and may incorporate the small ball and free weights.

Pilates Express: A variety of moves from Mat 1 and 2 classes at a moderate pace. Please note, this is a 45 minute class

Pilates with Props – Beginner: Pilates and core strengthening exercises using stability balls and small balls. This class is designed for those new to Pilates and/or core strengthening exercises.

Pilates with Props: Pilates and core strengthening exercises using stability balls and small balls, guaranteed to challenge even the strongest participants!

The Works: Strength training exercises with the use of free weights, bands and the stability ball, plenty of stretch to finish. Please note, this is a 75-minute class

Body Camp: 60 minutes of cardio drills, circuit and core training to improve speed, strength and agility for whatever you play. Please note, clean athletic shoes are required for this session. This session will be held outside, weather permitting.

Studio Policies:

• Space is limited; register early to guarantee your spot. Please note that all classes are pre-registered.
• Please arrive 5 – 10 minutes early to prepare for class.
• Schedules and prices are subject to change without notice.
• Cash or personal cheques only
• Class purchases are non-refundable after the start of the second class, and are non-transferable.
• Missed classes: Missed classes cannot be guaranteed a make up class. If you are unable to attend the class you are registered for, you may attend another class within your set, only if space is available. Please provide a minimum of 24 hours notice for the class you are going to miss. This allows us enough time to notify your fellow participants that your space is available for a makeup. Missed classes may not be carried forward into the next session.

Lululemon Ambassadorship

Coquitlam Centre Lululemon Ambassadorship http://www.lululemon.com/coquitlam/coquitlam/ambassadors/KeriCawthorne

CMH Magazine – Marathon Prep

CMH’s health advisor taps into her expert network, providing 60 insightful training tips.  read more

5 Peaks Series: SFU

Article post: Trail Runner.ca

Simon Fraser University, Burnaby – Saturday June 13th, 2009

Blue skies and warm temperatures welcomed more than 460 racers and spectators to the second 5 Peaks BC trail race of the season.  Due to the amount of snowpack on the local mountains in previous years, the traditional Cypress Mountain venue was moved to Simon Fraser University. read more

Lululemon Grand Opening

Join me from 1-3pm on Sunday August 16th, 2009, at the Grand Opening weekend of Lululemon in Coquitlam Centre.  I will be doing a 30 minute Body Camp demonstration in front of the store, if you are up for a workout or would like to see what it is all about, come out, I would love to see you.

Check out the pictures posted in the gallery!

Testimonials 2

Testimonials 1