Fitness Programs & Workshops

We work with every department within our facility to bring exciting new fitness programs to help you live your best life. Our goal is to promote healthy living, strength, speed, agility, and much more by offering information on the latest techniques.

Fitness Programs


Co-Ed Self Defense / Kickboxing Class

Join James Kouame, Muay Thai and Kickboxing World Champion and Self Defense training expert in our new co-ed Self Defense class!

Did you know:

  • There are over 750,000 people assaulted each year, including men;
  • Self Defense empowers you and gives you the confidence to make the right decision in times of crisis;
  • Self Defense takes practice!

James will teach you how to first try to de-escalate the situation, then if all else fails how to defend yourself through various hand-to-hand and/or use of common devices you may have. (Keys, Cell phone, purses, etc.)

Available for purchase as a single drop-in sessions or packages of 10, 20, or 30 classes!

Tuesdays 5:00 – 6:00 pm / Saturdays 11:00 am – 12:00 pm

For more details, contact Fitness Coordinator Andre Bourguignon at or 613-523-1540 ext 280.

Footwork & Athletic Development

The Footwork and Athletic Development program will consist mostly of speed and agility drills, including footwork ladders and change of direction drills. This work will compliment the linear speed work, which involves sprints and drills for running mechanics.

We will also be developing explosive lower body strength with plyometrics and body weight leg exercises, and finishing every workout with core exercises.

Sundays (September 8 – November 3) 12:00 – 1:00 pm

For more details, contact Fitness Coordinator Andre Bourguignon at or 613-523-1540 ext 280.

First Aid and CPR Training

Standard First Aid & CPR-C with AED Skills and Recert – Standard First Aid with CPR-C and AED Skills

Standard First Aid & CPR-C with AED Skills candidates will learn comprehensive training covering all aspects of First Aid and CPR.

  • All Emergency First Aid Items
  • Spinal Injuries
  • Legal Implications
  • Heat or cold emergencies
  • Bone or joint injuries
  • Circulatory emergencies (heart attack, stroke, etc.)

This course is recognized by Ontario’s Workplace Safety & Insurance Board (WSIB)

CPR-C/AED Course

CPR-C candidates will learn:

  • All aspects of CPR Skills and Theory
  • Two-Rescuer CPR
  • AED Use

Full Course: September 28-29 (9:00 am – 5:00 pm)

Recert: September 29 (9:00 am – 5:00 pm)

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