Group Classes:

Information that Applies to All Group Classes:

When do Group Sessions start and end?

There are three sessions per year:

Where are the classes conducted?
All group classes are conducted in our Fitness Center in Metcalfe, Ontario (20 minutes from Ottawa)

Circuit Training - what is it?

A hugely popular workout activity, Circuit Training enables you to dramatically improve your level of fitness by combining resistance training, toning, and cardiovascular exercise in an energetic exercise session.

Circuit Training is carried out at your individual level as you "circuit" through the exercises, so whatever your level of fitness, we can all work out in the same session. With a relaxed and laid-back atmosphere, our classes are a great opportunity for beginners to get in shape.

In Circuit Training, Certified Personal Trainer Susanna de Beer guides you through twenty different resistance training exercises, separated by brief rest periods. Circuit Training ends with ten minutes of abdominal work, followed by stretching exercises. Dumbbells, Resistance Bands, and Theraband Balls are used during Circuit Training.

To give variety to the program, Circuit Training exercises are updated every three months. In our Fitness Center, training never gets boring!

Circuit Training - what are the benefits?

One of the best fitness programs available, Circuit Training is an excellent method for improving your fitness, health, strength, and stamina. Circuit Training can help you:

Whether you're looking to improve your fitness level, accelerate weight loss, or increase your strength and toning, Circuit Training is a great part of your fitness routine.

Circuit Training FAQs

How many participants will there be in Circuit Training classes?
There will be a maximum of ten participants, plus the Certified Personal Trainer.

How long are Circuit Training classes?
Classes are 45 - 60 minutes in length.

How many exercises are there in Circuit Training?
A Circuit Training class is composed of 20 different resistance training exercises, each of which is carried out for a maximum of 45 seconds. At the end of each exercise, you will have a brief rest period and then move on to the next exercise station.

How much do Circuit Training classes cost?

What are the confirmed times/dates for Circuit Training classes?

Current Time Class is Offered: (class is maximum of 10 persons)
See the Schedule page from the left menu.

What must I have to participate in Circuit Training classes?
You must have a water bottle.

What do you recommend to participate in Circuit Training classes?
For your comfort, please bring a towel. You may wish to wear a heart monitor. A monitor can be purchased for approximately $80.00 Canadian and will make your heart rate monitoring easy.

Testimonials

"I have been attending Susanna's Circuit Training Sessions near Metcalfe, Ontario for about six months. A Personal Trainer and Health and Wellness Coach, Susanna de Beer's training and fitness programs are right on target with my goals. I enjoy the friendly environment in the fitness center as we work under Susanna's watchful eyes."
Michelle Clark, Greely, Ontario

"For the past six months I have been attending Circuit Training Sessions lead by Personal Trainer and Health and Wellness Coach Susanna de Beer. Susanna has developed an exercise routine that is both fun and energizing, providing an excellent total body workout. I encourage anyone looking for a caring, committed and knowledgeable Personal Trainer and/or Health and Wellness Coach to contact Susanna."
Ms. Boudreau, Greely, Ontario

"Several of my friends attend Personal Trainer Susanna de Beer's Circuit Training classes on Saturday mornings. I recently started attending Susanna's classes and found out why my friends are so motivated. I never thought I would be someone who gets up early on a Saturday to exercise, but I now include circuit training as part of every Saturday. I would definitely recommend Susanna's Circuit Training and Aquafit classes."
Ms. Crowell, Metcalfe, Ontario

"I attend Susanna de Beer's Circuit Training classes near Metcalfe, Ontario every Saturday morning, and enjoy the classes thoroughly. Susanna is a great Personal Trainer and has years of experience in the health and fitness field. For the small fee charged, you won't do better. Come and join us.  I guarantee you'll feel healthier for the exercise and the company can't be bettered!"
Ms. Nicolson, Winchester Springs, Ontario

Spinning:

Spinning ® - what is it?

A health and fitness phenomenon, Spinning is a unique indoor group cycling program performed on stationary bikes called SPINNERs ®. A non-impact workout, you can enroll in spinning classes no matter what your age or fitness level. Spinning classes on stationary bikes offer incredible benefits in health, fitness and weight loss with very little strain or impact on the body.

Conducted by a certified Spinning instructor, our Spinning classes are taught in a casual, relaxed environment. Performed in a small group, the emphasis is on having fun and enjoying the sessions rather than conducting an ultra-challenging workout. Our classes are suited to people who wish to maintain a moderate activity level rather than those who are seriously competitive.

Participants in Spinning classes can control the speed and intensity of their individual workout to meet their individual fitness and comfort level. 

During Spinning classes, you are recommended to wear a heart rate monitor. This will allow you to gauge how hard your heart is pumping, and confirm that you are working within a safe health and fitness level for your heart.

Spinning ® - what are the benefits?

Did you know that participants in 40-minute Spinning classes burn an average of 500 calories per person! Spinning offers you unparalleled health and fitness results, while providing you with an enjoyable workout experience.

By spinning, you can:

• Lower high blood pressure
• Accelerate weight loss
• Reduce body fat
• Increase cardiovascular strength
• Decrease cholesterol levels
• Improve your overall health and fitness

Whether you're improving your health, increasing your fitness level, monitoring weight loss, or just having fun, Spinning classes are a great part of your fitness regimen. Try it today!

Spinning ® classes FAQs

How many participants will there be in the Spinning classes?
There will be a maximum of three participants, plus the Certified Spinning instructor.

How long are Spinning classes?
Classes are 45 minutes in length.

How much do Spinning classes cost?

• Pre-Registered for session:  $8.00 per class
• Drop ins: $10.00 per class. ***Note: You must call to confirm availability.***

What are the confirmed times/dates for Spinning classes? Current Schedule:

See the Schedule page from the left menu.

What are the optional/drop in times for Spinning classes?
You would need to call Susanna at 821.5031 to check availability as that changes day by day.

What must I have to participate in Spinning classes?
You must have a water bottle. It is recommended that you bring a smaller towel, and if you like, wear cycling shorts.

What do you recommend to participate in Spinning classes?
Padded shorts and or gel seats, both of which offer special padding, can help to alleviate any discomfort or soreness as you ride. Also, as the classes are Heart Rate oriented, you are recommended to bring a Heart Rate monitor. The monitor can be purchased for approximately $80.00 Canadian and will make your heart rate monitoring easy.

Testimonials

"The small class size for Spinning is perfect, and the rural setting is comfortable and inviting.  I am glad to have found Susanna and her Fitness Center. There is no pressure, just an opportunity to have fun and exercise at our own speed."
Ms. Fuller, Metcalfe, Ontario

"I have been spinning at Susanna's for over two years, and have thoroughly enjoyed and benefited from her classes. I have spun at other clubs in the Ottawa area, but I find Susanna's to be the best. Her knowledge of fitness training combined with her personal attention to your individual needs is what sets her above the rest."
Mr. Gilmour, Greely, Ontario

"I went to Health and Wellness Coach Susanna de Beer to create a realistic fitness plan that suited my lifestyle. She came up with a great health and wellness plan that helped me safely exercise and lower my heart rate by about 20 beats per minute. My whole attitude towards exercise has changed, and I now look forward to my workouts!"
Mr. Allin, Greely, Ontario

"Susanna de Beer's Spinning classes provide a fantastic workout to improve your fitness level. In addition, Susanna and the others in my class are wonderful people and we have all become friends. I really look forward to my Saturday morning Spinning classes!"
Ms. Atkins, Edwards, Ontario

Pilates Classes:

Pilates - what is it?

This is a combination class of first starting off with Spinning, same benefit as above, then we follow this up with some Pilates excercises which challenges your core strength and stability.

How long are Pilates classes?
Classes are 50 minutes in lengt

A Bit About Pilates:

Pilates exercise dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.

Pilates teaches body awareness, good posture and easy, graceful movement. It improves flexibilityand agility.

Benefits of Pilates:

Pilates develops a strong "core" or center of the body. The core consists of the deep abdominal muscles, and the muscles closest to the spine. The exercises develop core control, integrating the trunk, pelvis and shoulder girdle.

• Builds strength without "bulking up"
• Increases flexibility and agility
• Develops optimal core control
• Creates flat abdominals, slender thighs and a strong back
• Is a refreshing mind-body workout
• Is challenging yet safe

How much do Pilates classes cost?

• Pre-Registered for session:  $8.00 per class
• Drop ins: $10.00 per class. ***Note: You must call to confirm availability.***

Current Time Class is Offered: (class is maximum of 10 persons)
See the Schedule page from the left menu.

Interval & Strength Class: Boot Camp

Interval Training - what is it?

This portion of the class is focused on developing better cardiovascular endurance.

You’ll work with a wide variety of equipment and techniques designed to challenge cardiovascular endurance, agility, and balance. This class can include anything from jumping rope to throwing medicine balls, from running in place to animal based crawling and jumping movements.

This class is high intensity but not high impact. The intervals are short and intense, aimed at improving physical fitness. The idea of this class is to work really hard, then take a break.

This kind of cardiovascular training is certainly more fun than logging minutes on a treadmill or other machine and it also offers the benefits of different motions at developing cardiovascular fitness. You will work less minutes in this class and get better benefits than logging time on a piece of cardio equipment.

Strength Training - what is it?

This portion of the class is focused on body power.

You will work your body using your own body weight, resistance tubing, medicine balls, and the power wheel. The exercises primary focus is on body alignment, then we build our strength, speed and agility from here.

This kind of training not only develops your muscles, it also develops overall functional strength and athleticism.

How long are Interval & Strenght classes?
Classes are 45 minutes in length.

How much do Interval & Strength classes cost?

• Pre-Registered for session:  8.00
• Drop ins: $10.00 per class.

Current Time Class is Offered: (class is maximum of 10 persons)
See the Schedule page from the left menu.

Take care of your body. It's the only place you have to live. ~Jim Rohn