All prices include HST

Comprehensive fitness appraisal: $165

This fitness appraisal package includes a cardiovascular test (predictive/functional test based on heart rate response with blood pressure monitoring), body composition (girths and skinfold measurements with calipers), flexibility, muscular endurance and strength assessment.

Time: two hours (one hour and 45 minutes for appraisal, 15 minute follow up appointment to review results).

Assessments include a hard copy package explaining results.

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High-performance fitness appraisal: $220

This fitness appraisal package includes a cardiovascular test (progressive test to maximal exertion involving direct measurement of oxygen uptake), body composition (girths and skinfold measurements with calipers), flexibility, muscular endurance and strength assessment.

This package can be tailored to an athlete's specific needs. If additional tests are requested, price may vary.

Time: two hours (one hour and 45 minutes for appraisal, 15 minute follow up appointment to review results).

Assessments include a hard copy package explaining results.

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"Get Started" training package: $150

This package includes a half hour consultation with a certified exercise physiologist, customized exercise program and one hour personal training session in our facility.

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"Get Started Plus" package: $270-$325

This package includes a half hour consultation with a certified exercise physiologist, an above fitness appraisal package, customized exercise program and one hour personal training session in our facility.

"Get Started Plus" with comprehensive fitness appraisal: $270

"Get Started Plus" with high-performance fitness appraisal: $325

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Office team training: $12-40/session (per person)

This is the same as our small group training for staff and faculty but individuals sign up as a group. Sessions scheduled in our facility or group's workplace (depending on space, etc). The cost varies depending on the number of people and location of training sessions.    

Number of people per group Cost per person per session

more than 10

$12
nine to 10 $14
six to eight $17
four to five $25
two to three $40

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Small Group Personal Training Program:   $17/session (UW staff eligible for 50% off cost of entire session!)

These six to seven week sessions run twice weekly and include both cardiovascular exercise and resistance training. In this program, you will learn a full body resistance training program designed by a certified exercise physiologist.  Our staff will be there to supervise each class ensuring you are using good form and progressing appropriately through the program.

Full payment for entire session is due at the start of the session (not on a pay-as-you-go basis).

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Cycle & Sculpt: 6 weeks, $90 (UWaterloo staff eligible for 50% off: $45)

A 45-minute indoor cycling class that features high-intensity cardio and strength training set to an energetic playlist.  The class format includes cardio interval training on the bike for 8 minutes followed by 5 minutes off the bike for full body strengthening, repeated 3 times! Sessions are 45 minutes each, once weekly. 

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Power in Pairs: Partner Resistance Training: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn effective resistance exercises that can be done with a partner and minimal equipment. Sign up with a workout buddy or on your own and we'll provide the partner! This is a fun and effective workout that you can do at home or at the gym, and a great way to stay motivated and on track by exercising with a friend. Sessions are 45 minutes each, once weekly. 

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Flexibility and Posture Training: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Do you spend a lot of time sitting at your desk or working on a computer? Combat the dreaded slouched posture and tight muscles that develop from our often sedentary jobs and lifestyle. Encourage full range of motion in all major joints and learn effective posture training exercises to help you stand taller and move better. This is a gentle workout that includes dynamic movements and static stretching. Sessions are 45 minutes each, once weekly. 

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Cardio Kickstart: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Kick your metabolism up with this energizing, fun, variety-filled cardio session. Challenge yourself with this cardio circuit that includes short intervals of biking, power walking/running on the treadmill, stepping, skipping, eliptical and more! With this kind of variety and plenty of encouragement, you will never have time to be bored with cardio! Sessions are 45 minutes each, once weekly. 

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Fast and Effective Home Workouts I: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn effective exercises you can do with minimal equipment and space to improve both cardiovascular and muscular fitness. This is a great workout that targets your entire body in just 45 minutes and can be done at home. Workouts use body weight resistance and resistance tubing. All fitness levels welcome as exercises can be progressed to challenge anyone! Sessions are 45 minutes each, once weekly. 

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Fast and Effective Home Workouts II: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

All new exercises you can do with minimal equipment and space to improve both cardiovascular and muscular fitness. This is a great workout that targets your entire body in just 45 minutes and can be done at home. Workouts only require a stability ball and dumbbells. All fitness levels welcome as exercises can be progressed to challenge anyone! Sessions are 45 minutes each, once weekly. 
 

Learn to Spin: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn proper set up of the spin bike, training zones for cardiovascular exercise, and a variety of spin drills. This 4 week course is a great introduction to spinning that is sure to get you hooked! Sessions are 45 minutes each, once weekly. 

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Learn Effective Resistance Tubing Workouts: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn how to use resistance tubing for an effective full body workout that is portable and inexpensive. All fitness levels welcome as exercises can be progressed to challenge anyone! Sessions are 45 minutes each, once weekly.

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Learn Effective Core Training: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn a variety of safe and effective exercises to improve endurance in your abdominal and low back muscles. All fitness levels welcome as exercises can be progressed to challenge anyone! Sessions are 45 minutes each, once weekly.

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Level II Core Training: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Take your core training workout to the next level with exercises that will challenge your abdominal and low back muscles. This session is intended for those individuals who have completed some basic core training previously and are ready for more variety and progression. Sessions are 45 minutes each, once weekly.

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Rock the Walk with the Nordic Pole Technique: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Take your walk to the next level! Nordic Pole Walking has been huge in Europe for quite some time and North America is finally catching on. Pole walking increases the intensity of walking significantly by using the upper body to help propel you forward. Learn proper technique for pole walking in a small group format. Pole walking instruction will take place right outside our facility on campus. Poles provided for use during sessions. Sessions are 45 minutes each, once weekly.

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Learn to Exercise with the Stability Ball: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn how to exercise using the stability ball for an effective full body workout that is easy to implement at home too. All fitness levels welcome! Sessions are 45 minutes each, once weekly.

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Learn TRX Suspension Training: 4 weeks, $70 (UWaterloo staff eligible for 50% off: $35)

Learn how to use TRX straps for an effective full body workout that is easy to implement anywhere you can mount the TRX (at home in garage or basement, outside over soccer nets, at the gym, etc). Sessions are 45 minutes each, once weekly for four consecutive weeks. 

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Learn to Run: 8 weeks, $110 (UWaterloo staff eligible for 50% off: $55)

For those new to running or just starting out. Learn how to gradually progress running distance and speed to avoid injury while participating in weekly outdoor runs in a small group format. If you are keen to start running, you will find the motivation of a group is the way to go! *If you have chronic hip, knee or ankle problems, consider one of our lower impact options. Sessions are 45 minutes each, once weekly.

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Road Ready: 6 weeks, $90 (UWaterloo staff eligible for 50% off: $45)

Whether you're training to ride outdoors or just want to improve your cardiovascular fitness, this upbeat, indoor cycling class is geared to all fitness levels. This cardiovascular workout includes all the usual drills but in a non-intimidating setting with a qualified instructor. Everyone is encouraged to work at their own level! Sessions are 45 minutes each, once weekly.

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HIIT - High Intensity Interval Training: 6 weeks, $90 (UWaterloo staff eligible for 50% off: $45)

Learn what this latest fitness buzz word is all about. This cardiovascular workout will never be boring and will challenge you with various modes of exercise alternating work (high intensity) and recovery (low intensity) intervals. This HIIT program will take your training to the next level with cardio machines, agility ladder footwork drills, stair climbing, skipping, jumping and calisthenic exercises. Note: this is a high intensity workout intended for those individuals who have a base level of fitness. If just beginning exercise, try one of our other exercise programs. Sessions are 45 minutes each, once weekly.

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Individually priced tests and services

Test or service Fee
On-line VO2 max (maximal oxygen consumption) test $120
Predictive or functional VO2 max test

$65

Basal Metabolic Rate (BMR) test $95
Body composition assessment 
(girths and skinfold measurements with calipers)
$45
Anaerobic wingate test $65
Flexibility assessment Varies based on extent of evaluation
Strength assessment $65/hour
Consultation/program design $65/hour
One-on-one personal training

$65/hour

$60/hour, if you pre-purchase four or more sessions

Seminars Cost variable based on location, length of seminar, number of people and seminar material

Note: Discounts may apply for group/team fitness testing.

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