personal training


​Our personal training sessions are 45 minutes in length and can be done individually or in a semi-private setting (2, 3, or 4-on-1) in studio or online via Zoom. All programs are customized and created based on the client's goals and abilities and are coached by one of our certified personal trainers. We recommend starting all personal training relationships with a no charge consultation so we can make sure we are the right fit for the client.


Personal training has two different pricing styles, (1) session packages of 1, 6, 12, or 24 sessions or (2) an ongoing personal training membership. The membership has a minimum commitment of 2 months, a monthly or biweekly payment plan, graduated pricing, a monthly InBody scan, a cardio membership, additional discounts on studio services and a welcome gift.



Adult Group Fitness


Our adult group fitness classes are 1 hour in length, inclusive of a warm up, workout, cool down, and clean up. All class types are suitable for any fitness level as our instructors are able to increase and decrease the intensity level of the workout to meet the needs of participants. Our adult group fitness packages include the following styles of classes:

  • Regular Group Fitness - strength training and cardio exercises mixed together using a variety of modalities such as interval training, circuit training, heavy lifting, barre, TRX, Lebert Bars, Penalty Boxes, etc
  • S3 Hybrid - 1/2 cardio focus on a spin bike : 1/2 regular group fitness
  • SPYNergy - cardio focused class on the spin bike
  • SMART - stretch, mobility, active recovery, tune up


Adult group fitness has two different pricing styles, (1) class packages of 1 or 12, or (2) a group fitness membership with the duration of 1 month, 3 months, or 6 months. The first class is free for all new members. Pre-registration is required for all classes.



nutrition coaching


Starting a workout routine will be amazing for your body but the best results come to those who put the time and effort into fueling their body for the life they want to live. Work with one of our in-house nutrition coaches over a 12 week period to address what is sustainable, healthy whole foods based nutrition, review expectation management, develop your nutrition strategy (modifications to current strategy, macros, meal ideas), create grocery lists, share tips and tricks, and navigate restaurant management. As much as we try as humans, there is and unfortunate truth in the statement "you can't out run a bad diet". Let us help you start seeing more results! Trust the process, it DOES work!



squats N' tots - specialty program


​This class presents a wonderful opportunity to get out and have some fun with other new moms OR dads in a safe and welcoming space. And as an added bonus, you get to workout with the cutest training partners on the planet. Sessions will focus on building overall body strength using various training techniques and tools. Participants will have the option of using their own body weight, free weights, or their baby as the weight. 


Sessions run Tuesday and/or Thursday from 10:00am to 10:45am. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



fit4life (active aging 50+) - specialty program


Sessions are low impact with a focus on building strength in movements done during activities of daily living. All of the exercises can be modified as necessary based on participants fitness experience, mobility and strength. Participants will get a chance to experience a variety of workout styles including circuit training, interval training, and stationary workouts, as well as, learn to work with different equipment such as dumbbells, resistance bands, weight machines, kettlebells, Lebert bars, TRX, cardio steps, cable machines, body weight, etc. These classes are a great reminder that age is truly just a number!


Sessions run Monday through Saturday from 11:00am to 11:45am. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



pilates - specialty program with cynthia


Pilates is a mind-body form of exercises with emphasis on breath and alignment. In a class you can expect to strengthen and stretch every part of the body, with options provided for various experience and fitness levels. Every body can benefit from this wonderful form of mindful movement! Props may be incorporated to add some variety.

Sessions run Wednesdays from 5:15pm to 6:15pm. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



Fitboots rebounding - specialty program with genevieve


​Rebounding provides an increased G-force (gravitational load), which benefits the body by strengthening the musculoskeletal systems. Rebounding protects the joints from the chronic fatigue and impact delivered by exercising on hard surfaces. Rebounding helps manage body composition and improves muscle-to-fat ratio. This class is suitable for all fitness levels.


Sessions run Saturdays from 9:00am to 10:00am. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



pound rockout workout - specialty program with genevieve


​The Pound Rockout workout combines cardio, Pilates, isometric movements and plyometric with constant simulated drumming – all to loud, kick- [🍑] ss music. This class is suitable for all fitness levels.


Sessions run Saturdays from 10:00am to 11:00am. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



Adult Power Hour - Specialty program


Adult Power Hour is a strength oriented group program where clients have individualized programming that is carried out in a group setting with ongoing coaching. Each participant will have a program designed for them based on their individual needs, abilities, experience, and goals that will be adjust on an ongoing basis with the idea of progressive overload throughout the duration of the program. A certified personal trainer is always available to help participants learn proper lifting technique, to promote injury prevention, and to make sure each participant gets the most out of their experience.


This program runs Monday and/or Wednesday from 7:00pm to 8:30pm. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



Youth fitness (ages 7-12) - specialty program


This program focuses on introducing youth to a gym setting in a safe, controlled, coach-led environment. Workouts are delivered through a variety of modalities such as circuit training, interval training, and fitness games using bodyweight, small equipment, and sometimes machines.​ Sessions are guaranteed to get kids moving and having fun!


This program runs Tuesday and/or Thursday from 5:00pm to 5:45pm. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



Youth Power Hour (ages 11+) - specialty program


Youth Power Hour focuses on developing confidence and self efficacy in a gym/fitness setting while still allowing space for fun! Workouts are designed to challenge participants interested in progressing while still encouraging basic movement for those less motivated. Workouts are delivered through a variety of modalities such as circuit training, interval training, and fitness games using dumbbells, resistance bands, barbells, weight machines, kettlebells, Lebert bars, TRX, cardio steps, cable machines, body weight, etc. This program provides a gym setting that is a safe, controlled, coach-led environment. 

This program runs Tuesday and/or Thursday from 4:00pm to 4:45pm. Contact registration@getcronkd.ca for scheduling, pricing, and to register.



workshops - currently on hold


Goal Setting

So you decide this is the year, this is the month, this is the week, this is the day… or well, you would really like it to be but, WHAT NOW? Coach Rebecca will guide you through the various steps involved in taking action towards becoming a stronger, healthier, happier, more well balanced version of you by addressing many of the following topics:

  • Your stage of readiness for change and how to adapt your approach to meet where you are at.
  • Identifying your mission and vision statements.
  • Setting realistic expectations that match the habits you plan to implement.
  • The variables you need to consider: lifestyle, nutrition, exercise, sleep, stress, family.
  • How to set appropriate goals.
  • Your plan to make a change.
  • Overcoming obstacles because we all know, nothing ever goes exactly as planned.

  

VISION BOARD CREATION​

You have an idea of the direction you want to go and, for the most part, how to get there. You have plans on how to overcome the bumps in the road and you know where to get support when you need it. As great as all that is, you feel like you are having a hard time visualizing what you want your journey to look like. Local Art Therapist, Patricia Cameron of Painted Key Art Therapy will walk you through the process of creating a vision board! What better way to keep you focused on your path than to create a vision board that you can reference daily for inspiration and guidance!

Patricia Cameron BA, DKATI, RP, is a professional art therapist and a registered psychotherapist. She works with adults and adolescents in Kemptville or online anywhere in Ontario. Patricia sees the potential in everyone to overcome challenges and build resilience. She works with anyone who is feeling lost or stuck and looking for clarity, guidance, or support. She understands the importance of finding a therapist who is a good fit for you, and working together to find which healing modality works best for you. Her therapeutic approach to art therapy is trauma-informed, relational, existential, and positive.


Nutrition

Your goals are set, your plan is in place, and your vision of what you want your life to look like is officially on paper. Now, how do you fuel your system to help create your ideal life? What should you be eating and when should you be eating it? Rebecca will help you set a clear and simple plan for how to navigate the world of food by addressing the following topics:

  • What are macros and why do we care?
  • Alcohol… the good, the bad, the ugly.
  • Grocery shopping.
  • Meal prep ideas and strategies.
  • Planning for meals out.
  • Prep work required - a survey will be sent out in advance in order for Rebecca to calculate recommended calories and macros for everyone.



To get on our contact list for upcoming workshops contact registration@getcronkd.ca.