WELCOME TO

THE FITNESS LAB

THE SCIENCE OF SWEAT

 

CLASSES & SERVICES

Metabolic Conditioning (50 minute class)

The Met/Con class is our bread and butter! If you don't want to sweat, this class is not for you! Met/Con is meant to burn fat and build lean muscle through high intensity exercise.

Our Met/Con class is a combination of cardio, core and muscular endurance that you won't find anywhere else. We combine body weight and functional movements in a circuit style using equipment such as TRX, rowers, dumbbells, kettlebells, battle ropes, spin bikes and much more to ensure you get the best workout you've had in years.

Strength (60 minute class)

Our strength class has two goals: it is intended to build muscle and build strength. The focus of the strength class is on proper technique and posture.

The first 10-15 mins of each class will focus on mobility, while the next 40 mins will consist of resistance training. The final  5-10 mins we will put the class through our "Finisher" (you're going to LOVE it)

This class will be tailored depending on clients specific goals (different sets and reps for different clientele and their goals).

Yobility (75 minute class)

Our Yobility class is something we are very proud of. FRCms (Functional Range Conditioning Mobility Specialist) Adam Bracken has created this all-new class that is sure to be part of everyone's weekly routine. We have geared Yobility toward the everyday client that resistance trains but does not take enough time to stretch and mobilize. This class was inspired by FRC practice (Function Range Conditioning) to increase mobility development, joint strength and body control.

Yobility begins with 30 mins of foam rolling and self massage. The next 45 mins are spent working on full body mobility. 

In a Yobility class, your body will be put into mobile positions using the help of resistance bands, benches, yoga blocks etc. Positions may be held for upwards of 2 mins, in order to train the body through endurance and resistance. 

Strong & Mobile

Our Strong & Mobile class is designed to hit all 3 fundamentals of fitness in a 50 minute impact free session. The first component of this class is mobility. As we get older and become less active, our mobility and range of motion  gradually decreases each year and will result in unhealthy joints, tight surrounding muscles, and therefore resulting cumulative injury. To begin each and every Strong & Mobile class our instructors will lead you through a series of mobility exercises to to get you warmed up, moving better, and healthier joints. After we have completed that component, we will then lead you into the strength phase of the workout where you will run through 2 mini circuits of 3 exercises comprised of 2 upper body exercises, 2 lower body exercises, and 2 core drills. Strength training has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases. The final component of the workout will be the metabolic conditioning component where we will take you through 3-6 impact free endurance exercises to help you get your heart rate up in a safe environment and leave you with good sweat as you walk out the door! Physiological outcomes of metabolic conditioning that are associated successful aging include low blood pressure, low body mass index and central adiposity, and preserved glucose tolerance. With these 3 components of fitness our goal is to improve your overall fitness.

Open Gym

Open gym is a time where the client can come in and do his or her own workout. There will be front desk staff there at all times during these hours. This is a great time for the client to work on weaknesses, stretch or to just do something different then the classes!

Personal Training

1 on 1 personal training is the best and most effective way to get to your results in the shortest amount of time. The program is tailored to your exact needs and wants by one of our experienced and qualified personal trainers. By motivating you inside and outside of the gym and crafting a program that is guaranteed to get you the results you want, you can’t go wrong with personal training. You will be held accountable to each and every session. As long as you complete 2 sessions per week you will receive a complimentary silver package.

Athletic Training

This program has been created, tested and implemented by Founder and Owner, Adam Bracken, who, over the past 12 years has worked alongside elite and professional athletes to perfect our four-phased athletic approach: 

 

Phase 1 - General Prep

Phase 2 - Hypertrophy (Strength)

Phase 3 - Power and Speed

Phase 4 – Conditioning

 

Each phase lasts between 4-6 weeks and has its own primary focus depending on the athlete and the sport. This program is done in small groups of 3-6 athletes based on age and skill level to ensure a competitive and suitable environment in each and every session.

 

Aspects of this program can also be delivered and applied in a larger group setting (up to 27 participants) over the duration of several team sessions. 

 

Off-Ice Hockey Performance Training

While our Athletic Training program meets a diverse range of athletic and sport-specific needs, a number of our trainers bring extensive knowledge and experience working alongside hockey athletes of all levels. As a result, we offer off-season, in-season, and year-round programming for hockey players looking to maximize their strengths and overall performance. Our trainers put an emphasis on the science behind proper training methods, meaning we focus on enhancing the skills that are unique to all individual athletes. The aim is to ensure the training is logical for the athlete, and will not only translate out on the ice, but for overall human performance.

Working closely alongside our partners at our Leitrim location at AMPED Sports Lab, athletes have access to train and recover in a thorough, effective and integrative manner. Whether you’re an amateur, elite, or professional player, our four-phased approach combined with the on-ice component delivered through AMPED, is truly authentic and well-rounded to meet and improve one’s maximum hockey performance.

To learn more about our trainers who have been exposed to the advanced and dynamic needs of hockey players, visit our bios section. To learn and understand more about each phase and what it encompasses, please contact us directly. 

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CLASS SCHEDULE

Manotick

Leitrim

Kanata

 

PRICING

CLASSES

GOLD PACKAGE

$144.99 / month

$119.99 / month (couples)

on yearly membership

Gives you access to:
Met/Con

Strength

Open Gym
Yobility

SILVER PACKAGE

$114.99 / month

$94.99/ month (couples)

on yearly membership

Gives you access to:

Met/Con

Strength

Open Gym

STRONG & MOBILE PACKAGE

​$104.00 / month

Gives you access to:
Strong & Mobile
Yobility

BRONZE PACKAGE

$74.99 / month

on yearly membership

Gives you access to:

Open Gym

20 CLASS CARD

$340.00

Works out to $17 / class

10 CLASS CARD

$200.00

Works out to $20 / class

SINGLE CLASS

$22.50

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SPECIALTY

PERSONAL TRAINING

Adam Bracken

Single session: $120.00

10 session package: $1150.00

20 session package: $2200.00

30 session package: $3150.00

40 session package: $4000.00

Dustin Ross/Andre Signoretti/Matt Jose/Brad Johnston

Single session: $100.00

10 session package: $950.00

20 session package: $1800.00

30 session package: $2550.00

40 session package: $3200.00

Level 1 Trainer

Single session: $90.00

10 session package: $850.00

20 session package: $1600.00

30 session package: $2250.00

40 session package: $2800.00

 

Level 2 Trainer

Single session: $80.00

10 session package: $750.00

20 session package: $1400.00

30 session package: $1950.00

40 session package: $2400.00

Level 3 Trainer

Single session: $70.00

10 session package: $650.00

20 session package: $1200.00

30 session package: $1650.00

40 session package: $2000.00

PARTNER TRAINING

Adam Bracken

Single session: $80.00 each

10 session package: $775.00 each

20 session package: $1500.00 each

30 session package: $2175.00 each

40 session package: $2800.00  each

Dustin Ross/Andre Signoretti/Matt Jose/Brad Johnston

Single session: $67.50 each

10 session package: $650.00 each

20 session package: $1250.00 each

30 session package: $1800.00 each

40 session package: $2300.00  each

Level 1 Trainer

Single session: $57.50 each

10 session package: $550.00 each

20 session package: $1050.00 each

30 session package: $1500.00 each

40 session package: $1900.00  each

 

Level 2 Trainer

Single session: $55.00 each

10 session package: $500.00 each

20 session package: $950.00 each

30 session package: $1350.00 each

40 session package: $1700.00 each

 

Level 3 Trainer

Single session: $50.00 each

10 session package: $450.00 each

20 session package: $850.00 each

30 session package: $1200.00 each

40 session package: $1500.00 each

ATHLETIC TEAM TRAINING

$200 (+tax) 55 minutes in duration

Maximum 27 participants

2 trainers per class

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all prices are subject to tax 

 

PRODUCTS

When you go to the effort of working out you should make sure that you are getting the most of it by using the best protein and supplements. The Fitness Lab has partnered with Staterra Inc., an Ottawa based research and development company, specializing in superior supplementation and nutrition. They pride themselves on producing the highest quality products and providing great customer service. They manufacture all of their products in their Health Canada licensed facility in Ottawa, Ontario. Staterra is cGMP compliant, have strict quality assurance protocols, and use third party testing to validate identity and purity of the ingredients they use. Products you can directly purchase at The Fitness Lab include:

New Zealand Whey Protein Isolate (900g) Vanilla and Chocolate Flavours

$62.50

  • Highest quality protein supplement on the market

  • Minimum 90% protein content

  • Cold pressed, micro filtered, undenatured

  • Cows are grass fed, free to roam, free of synthetic hormones and antibiotics

  • Fast absorption

  • High Leucine content

  • Produced in our Health Canada Licensed facility in Ottawa, ON

  • Natural flavours

New Zealand Whey Protein Isolate (900g) Vanilla and Chocolate Flavours

$62.50

  • Highest quality protein supplement on the market

  • Minimum 90% protein content

  • Cold pressed, micro filtered, undenatured

  • Cows are grass fed, free to roam, free of synthetic hormones and antibiotics

  • Fast absorption

  • High Leucine content

  • Produced in our Health Canada Licensed facility in Ottawa, ON

  • Natural flavours

Multi Nutrient (120 capsules)

$32.50

  • Multi-vitamin, mineral and antioxidant supplement to support athletic performance.

  • Help your body use the proteins, amino acids and nutraceuticals more effectively

Omega3 Fish Oil (60 soft gels)

$27.50

  • Source of Omega3 fatty acids

  • High EPA and DHA content

  • Sourced from anchovy fish

  • Highly distilled

  • Low TOTOX score

  • Tested for heavy metals, purity and freshness

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MEET OUR 

TRAINERS

Adam Bracken:

Adam has been in the fitness and health industry for over 9 years now. He started off when he was 17 years old helping out around a local gym and soon realized his passion for fitness and health. He attended St. Lawrence College in Kingston, and received his Fitness and Health Promotion diploma as well as his CSEP-CPT (Canadian Society of Exercise and Physiology- Certified Personal Trainer). Over the last 9 years he has worked with numerous clients and professional athletes around the city to help them achieve their goals. He specializes in athletic training and has worked with athletes in a variety of different sports and leagues such as the CFL, OHL, NCAA, ECHL, AHL, and NHL.

Matt José:

Sports were a major part of Matt’s life from a young age. As years went on, his passion for sports translated into a passion for fitness. 9 years ago, he entered the fitness industry and has since added to his credentials with CanFitPro, FRC (functional range conditioning) and Cross Fit seminars. Matt believes that anyone can change their fitness level regardless of their current physical condition. His energy and knowledge motivates clients to reach their personal bests while having fun.

Jana Muir :

Jana’s love of all things sports, athletics, and fitness related began when she was a kid. She participated in competitive sports most of her life...the big ones being gymnastics, fastball, downhill ski racing and horseback riding. Her passions took her to The University of Waterloo where she completed her Bachelor of Arts majoring in Recreation and Leisure studies. Jana spent 7 years working in the Sports and Athletics Department for the City of Waterloo designing and delivering sports programs before deciding to move back to Ottawa. Jana’s desire to really reach out to help people transform their lives motivated her to change careers and she became certified as a personal trainer in 2005, and has been Personal Training for 13 years. She is CanFitPro and FRC (functional Range Conditioning) certified. Her love and passion for fitness and healthy living, as well has her compassion, patience and empathy has allowed her to do what she loves....and in turn, she genuinely loves what she does. 

 

Brad Johnston:

Brad’s passion for training and exercise began as a kid when he competed in a variety of sports including hockey, baseball, rugby, boxing, and Olympic weightlifting. For over 10 years, he has been able to provide knowledgeable and personalized programs for his clients of all ages and abilities with the goal of improving their physical fitness through mobility, strength, and conditioning exercises. Being a certified CanFitPro Personal Trainer Specialist (PTS), level 2 NCCP certified Olympic Weightlifting Competition Development coach, category 4 certified Olympic Weightlifting Technical Official, and FRC (functional range conditioning) certified, Brad has much experience in training clients from many different sports.

Dustin Ross:

Dustin has progressed into a career of fitness based on his childhood of competitive football and hockey. His passion for team work and personal growth has had him committed to personal training for over 10 years. He attended Algonquin College and received his Fitness and Health promotion diploma, as well as his CSEP-CPT (Canadian Society of Exercise Physiology- certified personal trainer). Dustin is SNI (Sports Nutrition Institute), CanFitPro, and FRC (Functional Range Conditioning) certified. He believes that though the paths may be different, everyone can achieve their goals. Dedicated to his clients, he can create a workout catered to the needs of the individual, to ensure that no matter what their limitations are, they can still achieve their goals.

Andre Signoretti:

Andre is a passionate, energetic, motivating trainer, who brings a wealth of experience to the Lab. Being a professional hockey player for over 19 years, he knew he wanted to share his passion for fitness and working out. He is a huge believer in having correct technique and form as to prevent injury and get the most productivity from your workouts. Training with some of the top trainers and athletes in the world has provided immense knowledge, along with NSCA-CPT (National Strength and Conditioning Association - certified personal trainer) and FRC (Functional Range Conditioning) certifications. No matter what level you may be (beginner, intermediate or athlete), age, or what injury you may have, Andre will always have a training plan tailored to your specific needs and will get you the results that you’ve always wanted and will bring you to the next level. 

Riley Falconer:

Riley is a positive driving force for our clients of the Fitness Lab. He is a burst of encouragement as soon as our members walk in, and is always determined to make someone's day. Riley has been involved with TFL for over a year now, and has been such an asset to our team. Be sure to say "Hi" to Riley if you come in for a Saturday morning workout! 

 

CONTACT US

Interested in trying a class?
Let us know!
MANOTICK LOCATION:
5536 Ann Street
Manotick, ON
K4M 1A0
MANOTICK@THEFITNESSLABOTTAWA.COM
(613) 692 9000
LEITRIM LOCATION: 
2600 Leitrim Road
Gloucester, ON
K1T 3V3
LEITRIM@THEFITNESSLABOTTAWA.COM
(613) 903 8750
KANATA LOCATION: 
105 Schneider Rd.
Kanata, ON
K2K 1Y2
KANATA@THEFITNESSLABOTTAWA.COM
(613) 254 9333

©2017 The Fitness Lab Ottawa

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