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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 (not open to students).

If you like the idea of exercising in a small group environment right on campus under the guidance of a Certified Exercise Physiologist, consider this option. Exercising in a small group still offers the benefit of supervision and instruction, yet at a lower cost than one-on-one training. 

UW Fitness offers two main types of sessions to staff and faculty; twice weekly Small Group Personal Training and once weekly Specialized Fitness ProgramsThanks to funding from UW Staff Association's Staff Excellence Fund, UW Staff receive a 50% discount on any of these group sessions! (Each staff member can register for 3 full 6-7 week sessions of Small Group Personal Training at 50% off and unlimited registrations on any once weekly Specialized Fitness Programs at 50% off until April 2018, or until the fund is depleted). 

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Small Group Personal Training Program

Our regular small group 6-7 week sessions include both cardiovascular exercise and resistance training. These small group personal training sessions are scheduled twice weekly over lunch or after work (12:15-1:15pm and 4:15-5:15pm).

In this session, 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. 

Session start dates:

  • January 16th (6-week session; Mon/Wed session pro-rated for Family Day)
  • February 27th (6-week session)
  • April 10th (6-week session)
  • May 22nd (6-week session; Mon/Wed session pro-rated for Victoria Day)

Available days and times for twice weekly gym sessions:

  • Monday and Wednesday 12:15-1:15 pm FULL for April 10th session
  • Monday and Wednesday 4:15 pm-5:15 pm 
  • Tuesday and Thursday 12:15-1:15 pm FULL for April 10th session
  • Tuesday and Thursday 4:15-5:15pm

To register for this program, download and complete the following forms:

Once we receive the Client Information form, we will contact you to confirm participation provided the session you selected is not full. A $25 non-refundable deposit is required to confirm your registration. Prior to starting, we will schedule you to attend a short appointment to sign an Information and Consent Form as well as for heart rate and blood pressure pre-screening to ensure your resting heart rate or blood pressure values are in a safe range to begin an exercise program. You need to be sitting quietly for at least 5 minutes prior to taking measurements so please count on being here for 10-20 minutes for this short appointment.

Specialized Fitness Programs

UW Fitness is now offering once weekly "Learn To" and other specialized fitness programs for staff and faculty including.  These include:

  • Learn to Spin (4 weeks)
  • Learn Effective Resistance Tubing Workouts (4 weeks)
  • Learn to Exercise with the Stability Ball (4 weeks)
  • Rock the Walk with the Nordic Pole Technique (4 weeks)
  • Learn TRX Suspension Training (4 weeks)
  • Learn Effective Core Training (4 weeks)
  • Fast and Effective Home Workouts (4 weeks)
  • Learn to Run (8 weeks)
  • Road Ready (8 weeks)
  • HIIT - High Intensity Interval Training (8 weeks)

These once weekly programs run from 12:15-1pm on specific days of the week for either 4 or 8 consecutive weeks (indicated above). For descriptions and more info on all of these programs, see the Fees page.

Session start dates for once weekly Specialized Fitness Programs

 

Session starts week of May 1  (4 or 8 weeks)

Session starts week of June 5 (4 or 8 weeks)

Session starts week of July 3 (4 or 8 weeks)

Mon

 

Rock the Walk with the Nordic Pole Technique (4 weeks)  AND

Learn Effective Core Training

To be determined

Tues

Learn Effective Core Training (4 weeks) Fast and Effective Home Workouts (4 weeks) *NEW To be determined

Wed

Fast and Effective Home Workouts (4 weeks)  *NEW

AND

Learn To Run (8 weeks)

Learn To Run (part 2 - continued from May)

To be determined         

Thurs

Road Ready (8 weeks) AND

Learn To Run (part 2 - continued from April)

Road Ready (part 2 - continued from May)

To be determined

Fri

HIIT - High Intensity Interval Training (8 weeks)  *NEW

AND

Road Ready (part 2 -continued from April)

HIIT (part 2- continued from May) To be determined

*All above once weekly programs run from 12:15-1pm on their specified day of the week, EXCEPT for HIIT that runs from 12-12:45pm.

To register for a once weekly Specialized Fitness Program, please email fitness@uwaterloo.ca and inform us which session you would like to join.  

Please complete the following pre-screening form.  

  • PAR-Q+ (Physical Activity Readiness Questionnaire-Plus) form, available from the Canadian Society for Exercise Physiology PAR-Q forms. Print a copy of the PAR-Q+ form and send completed form to UW Fitness, LHI at least one week prior to your start date. If participating in the Learn to Spin, Learn to Run, or HIIT sessions, we will also arrange to do resting heart rate and blood pressure measures to ensure it is safe for you to participate.

Fees

For details, see the fees page.

Thanks to funding from UW Staff Association's Staff Excellence Fund, UW Staff receive a 50% discount on Small Group Personal Training and "Learn To" sessions! (Each staff member can register for 3 full 6-7 week sessions of Small Group Personal Training at 50% off and unlimited registrations on Learn To programs at 50% off until April 2018, or until the fund is depleted). 

Other important information

Location of training sessions: Manulife Wellness Centre (enter via Lyle Hallman Institute for Health Promotion (LHI)). Washrooms, change rooms and a limited number of showers are available for use in LHI.

Attire: shorts or exercise pants, T-shirt and athletic footwear.

What to bring: water bottle and towel for showering.

Eating/drinking: plan meals or snacks around exercise sessions so you are not exercising on a totally empty stomach or not immediately after eating a meal. If attending sessions over the lunch hour, try and have a light snack mid-morning to provide some energy for the exercise session (and eat lunch after exercising). If attending late afternoon, you may want to have a light afternoon snack about an hour prior to attending.

Hydrate before, during and after exercise with plenty of water!

Please arrive on time, changed and ready to start exercising at your designated time!

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