Staff and Faculty Small Group Training

/University of Waterloo staff and faculty exercising in the small group training program.

UW Fitness offers small group training sessions for University of Waterloo faculty and staff. These session are NOT open to students. 

  • Exercise in a private facility right here on campus

  • Exercise under supervision from experienced and knowledgeable Certified Exercise Physiologists

  • Benefit of supervision and instruction, yet at a lower cost than one-on-one training

Thanks to generous funding from the Staff Excellence Fund, UW Staff are eligible for a 50% discount on twice weekly Small Group Personal Training programs and once weekly Specialized Fitness programs between January 2018 and December 2019 (or until the funding is depleted)!

Join our mailing list to hear about future sessions.

Small Group Personal Training Program


This 6 or 7 week session involves attending twice weekly exercise classes that include a full body resistance training program and a cardiovascular training component. 

UW Fitness staff will provide instruction and modifications when necessary and supervise each class to ensure you are progressing appropriately through the program. 

Session start dates, times and fees for Winter 2018: 

Session Start Date Days and Times Availability  Fees 

February    19th/20th

Monday/Wednesday 11:15am-12:15pm

Space left

$187/$93.50* for UW Staff

 

Monday/Wednesday 12:15-1:15 pm

FULL - wait list only

$187/$93.50* for UW Staff

Monday/Wednesday 4:15-5:15 pm

Spaces available

$187/$93.50* for UW Staff

Tuesday/Thursday 12:15 - 1:15 pm  Limited space left

$204/$102 for UW Staff

Tuesday/Thursday 4:15-5:15 pm  Limited space left

$204/$102 for UW Staff

April 2nd/3rd

Monday/Wednesday 12:15-1:15 pm Spaces available 

$204/$102 for UW Staff

Monday/Wednesday 4:15-5:15 pm Spaces available 

$204/$102 for UW Staff

Tuesday/Thursday 12:15 - 1:15 pm  Spaces available

$204/$102 for UW Staff

Tuesday/Thursday 4:15-5:15 pm  Spaces available

$204/$102 for UW Staff

*Prices pro-rated for family day holiday

Registration 

1. Complete the online Client Information for Group Training Form. Once received, we will contact you to confirm participation provided the session you selected is not full.

2. Send or drop off $25 deposit for the selected session to UW Fitness, LHI in order to reserve your spot. Spots cannot be reserved until payment is received.  

3. If you are new client with us, please print and complete the Get Active Questionnaire (GAQ). If you answer YES to any question, please read the Get Active Questionnaire Reference Document for advice on what to do. Bring completed GAQ to initial pre-screening or send prior to UW Fitness, LHI.

4. If you are a new client with us, please print and complete the Information and Consent Form. Bring the completed consent form with you to your initial pre-screening or send prior to UW Fitness, LHI.

Fees and Cancellation Policy

A $25 non-refundable deposit is required to confirm your registration. The balance of the session fee is due prior to, or at the first scheduled exercise session. Fees will not be prorated for missed sessions. 

If you withdraw after the first class of a session (for either Small Group Personal Training or Specialized Fitness Programs), we can apply credit towards alternate or future sessions if they are available ONLY if there is a medical reason for withdrawing. We may require a note from your physician to qualify for the credit. Refunds will not be issued at any time.

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    Specialized Fitness Programs


    UW Fitness is now offering once weekly "Learn To" and other specialized fitness programs for staff and faculty. These once weekly programs run from 12:15 to 1:00 pm (select programs are 12 to 12:45 pm) on their respective day. 

    Start Dates and Availability for Winter 2018: 

    Session Start Date  Week of February 12th Availability Fees
    Tuesday Power in Pairs: Partner Resistance Training 12:15-1pm *4 week program Spaces available $70/$35 for UW Staff
    Wednesday Level II Core Training 12:15-1pm *4 week program Spaces available $70/$35 for UW Staff
    Thursday Cardio Kickstart 12:15-1pm *4 week program Spaces available $70/$35 for UW Staff
    Friday

    HIIT Training 12:00-12:45pm *6 week program

    Spaces Available

    $90/$45 for UW Staff

                        * Spaces currently available in all sessions

    Cardio Kickstart (4 weeks): 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! 

    Power in Pairs: Partner Resistance Training (4 weeks): 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.

    Cycle & Sculpt (6 weeks): 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! 

    Learn Effective Resistance Tubing Workouts (4 weeks):  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! 

    Learn to Exercise with the Stability Ball (4 weeks): 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!

    Learn to Spin (4 weeks): Learn proper set up of the spin bike, training zones for cardiovascular exercise and a variety of spin drills. This is a great introduction to spinning that is sure to get you hooked!   

    Rock the Walk with the Nordic Pole Technique (4 weeks): Take your walk to the next level of intensity! 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. 

    Learn TRX Suspension Training (4 weeks): Learn how to use TRX straps for an effective full body workout that is easy to implement anywhere you can mount the TRX.

    Learn Effective Core Training (4 weeks): 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! 

    Level II Core Training (4 weeks): 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.

    Fast and Effective Home Workouts (4 weeks)  Learn effective exercises you can do with minimal equipment and space to improve both cardiovascular and muscular fitness. A great workout that targets your entire body and can be done at home. All fitness levels welcome as exercises can be progressed to challenge anyone!

    Learn to Run (8 weeks): 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.

    Off Road Indoor Cycling Class (8 weeks): 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 and cycling levels. This cardiovascular workout includes all the usual drills but in a non-intimidating setting with a qualified instructor.

    HIIT - High Intensity Interval Training (6 or 8 weeks): 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. 

    Registration 

    1. Please email fitness@uwaterloo.ca and inform us which session you would like to join. Once we receive your email request, we will contact you to confirm participation provided the session you selected is available.

    2. Send or drop off full payment for the selected session to UW Fitness, LHI in order to reserve your spot. Spots cannot be reserved until payment is received.   

    3. If you are new client with us, please print and complete the Get Active Questionnaire (GAQ). If you answer YES to any question, please read the Get Active Questionnaire Reference Document for advice on what to do. Bring completed GAQ to initial pre-screening or send at least one week prior to your session start date to UW Fitness, LHI.
     

    4. If you are a new client with us, please print and complete the Information and Consent Form. Bring the completed consent form with you to your initial pre-screening or send at least one week prior to your session start date to UW Fitness, LHI.

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    Fees and Cancellation Policy 

    Session Length Specialized Fitness Program  Fee
    4 week sessions

    All once weekly programs except those listed below

     $70/$35 for UW Staff

    6 week sessions

    Cycle and Sculpt

    $90/$45 for UW Staff
    8 week sessions Off Road, HIIT, Learn to Run  

    $110/$55 for UW Staff

    Full payment in advance is required to confirm your registration. Fees will not be prorated for missed sessions. 

    If you withdraw after the first class of a session (for either Small Group Personal Training or Specialized Fitness Programs), we can apply credit towards alternate or future sessions if they are available ONLY if there is a medical reason for withdrawing. We may require a note from your physician to qualify for the credit. Refunds will not be issued at any time.

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    "The staff are encouraging to each participant, which I find highly motivating and fun! You can't beat the convenience of working on your own personal fitness goals with qualified trainers on campus who tailor the program to your individual needs and abilities, plus there's no need to run off to a gym at lunch or after work."

    - Staff and faculty group training participant


    Sessions are ongoing throughout the Fall, Winter and Spring so make sure you check back soon for new programs!