NUTRITION & WELLNESS



For more information please contact fitness@rcyc.ca or call the Fitness Desk at 416.967.7245 ex. 241.
 

REGISTER

Nutrition

Simplifying School Lunches & Snacks: An Interactive Workshop for Parents & Kids

Finding it hard to come up with new lunch and snack ideas?  Falling into a boring routine? Sick of tossing uneaten food into the green bin?  Join us for a fun, informative, and practical session that will prepare you with knowledge and ideas to really turn the lunchbox saga into a pleasure. Along with your children, learn what a balanced lunch looks like, what makes a healthy snack, and why eating a variety of food is so beneficial.  

Kids will enjoy a fun, interactive activity that will empower them to think about their own preferences. They will gain inspiration from others all while taking into consideration the different food groups and whether or not their choices are balanced.  

Provided with inspiration and guidance, kids will have the opportunity to tell their parents what they want, and parents will gain several new ideas to get them through the school year. Leave with a list of go-to lunches and snacks you BOTH agree upon.
 
*This workshop is family friendly and participants are welcome to bring their children.

COST:
Pre-Registration: $25.00 
Drop-In: $30.00

DATE: 
Thursday, October 12th at 7:00pm 
 
Minimum of eight participants required.
Book before Oct. 5th Cancellations after this date will be billed.

Boost Your Immune System – Naturally!

Exposure to colds and flus over the winter months is inevitable and something we cannot control, however there are several things we could be doing to strengthen our immune system to fight off sickness when exposure does occur. 

Join us for an informative seminar on how the immune system operates along with diet and lifestyle recommendations to not only prevent sickness, but also rebuild your immune system if illness does occur. 

There are several things that can help boost your immune system and just as many that could hinder its function as well; protect yourself with knowledge in order to stay your healthiest this winter season.  

Create your own all-natural hand sanitizer made with essential oils and leave with a list of the top things you could be doing right now to protect yourself and your family against sickness.  

DATE:
Thursday, January 18th       7:00pm

COST:
$25.00 Pre-register
$30.00 Drop-in

Minimum of eight participants required.
Book before Jan. 11th Cancellations after this date will be billed.

Understanding Allergies, Sensitivities, & Intolerances

What is really happening in the body when a reaction occurs? How do allergies manifest and what symptoms should we be aware of? When is the right time to have tests done or dig a little deeper? There is so much confusion surrounding allergies and sensitivities; whether environmental or food-related. Join us for an informative seminar regarding the differences between allergies and sensitivities, how to recognize symptoms of intolerance (gluten, lactose, etc.), contributing factors, management, and treatment options.
 
Seasonal allergies will also be addressed; ways to prevent or decrease allergic reactions and what to do if a reaction occurs. Participants will leave with a list of ways to avoid allergens and what they could be doing right now to clean up the environment within their own home.

DATE: 
Thursday, March 29th 7:00pm 

COST:
$25.00 Pre-register
$30.00 Drop-in
 
Minimum of eight participants required.
Book before April 5th Cancellations after this date will be billed.

Sugar Reset (Nov – Dec)

Keeping your sugar intake in check and balancing blood sugar levels is not an easy thing to do. Especially when sugar is hidden in everything from breakfast cereals to salad dressings. But left unchecked, sugar can contribute to a number of health issues.  We all know the importance of managing blood sugar when it comes to preventing and managing diabetes, but it also has a significant impact on energy levels, weight loss and even our hormone levels. 
 
If you think you need a little sugar check, this guided 4-week program will help you rebalance your system and feel great! You will be provided with education and tools to slowly and manageably balance your blood sugar levels. Reboot, reset, and lose a few pounds before the holidays kick in!
 
DATES:
November 6th – December 3rd

COST:
$290.00 Fitness Section members

Digestion & Weight Loss (Jan-Feb)

A healthy metabolism starts in the GI tract and good digestion is critical to successful weight loss.  Inflammation, bloating, and constipation are just a few signs your system isn’t functioning properly and needs to be addressed.  Furthermore, as the body cannot properly absorb vitamins and minerals, poor digestion can contribute to several disease conditions.  
 
Learn the benefits of good digestion by experiencing them for yourself in this 4-week program.  By gradually incorporating the 3R approach (Remove, Restore and Repair), we can get you on the path to feeling great inside and out.
 
DATES:
January 29th – February 25th 

COST:
$290.00 Fitness Section Members

Spring Cleansing (April-May)

This program is designed to carefully walk you through an elimination of the most aggravating foods such as wheat, sugar and yeast and will leave you feeling full of energy with a spring in your step!  Take the ultimate challenge and eliminate all potential offenders or tailor it depending on what you feel you are able to achieve.   
 
Elimination does not have to mean starvation.  In fact, there are several ways to incorporate clean eating into your lifestyle that leave you feeling satisfied. At the end of the program, we would work together to create a maintenance protocol based on your individual experience so you can continue to feel great throughout the summer, and well beyond!  
 
DATES:
April 16th – May 13th 

COST:
$290.00  Fitness Section members

Improve Your Game with Essentrics™

Discover Essentrics™: a unique program that increases range of motion as well as speed and agility that helps prevent injury and decreases recovery time. Essentrics prepares the muscles and tendons to both withstand the maximum demands of your sport and to rebound injury-free from unexpected twists, turns and stresses. Essentrics optimizes athletic potential by re-balancing the body, improving joint stability and increasing strength within the entire musculoskeletal system.
 
Widely used for over ten years by individual Olympians and professional athletes as well as many teams in a wide variety of sports. This includes the Montreal Canadiens who have been using it for the last four seasons. 
 
Introduction to techniques (30 minutes) followed by a full-body class (60 minutes) of standing and floor/chair work geared to a sporting population. It will be sequenced to work through every muscle of the body with the objective of maximizing range of motion, endurance, speed, strength, and flexibility for optimal performance and health. 

DATE: 
Saturday, October 7th  11:30am – 1:00 pm 

COST: 
$30.00 Fitness Section members

Minimum 6 participants to required

Wellness

Meditation Workshop

In this two hour workshop we will discuss the hows and whys of meditation. After preparing with some simple stretching and breathing, we will learn the tools for training your attention for meditation. This will integrate the different components to complete the experience. The workshop is open to all members. No prior experience is required. Chairs are available.
 
DATE:
Sunday, November 5th 
2:00 pm – 4:00 pm

COST:
$40.00  Fitness Section members

Spring to Life Restorative Yoga

Combining roughly half an hour each of Progressive/Guided Relaxation, Restorative Yoga, Pranayama (Yogic Breathing techniques) and Meditation will help you shed the winter, get centered for spring, calm the nervous system and practice peace.

DATE: 
Sunday, April 8th 
2:00 pm – 3:30 pm

COST:
$30.00
 
Minimum of six participants required.

Therapeutic Services

Massage

Massage therapy is an effective treatment for reducing stress, for relieving muscle pain and stiffness, and for aiding in rehabilitation. Massage works by loosening tight, strained or spastic muscle fibers.

MASSAGE FEES: 
45 Minutes - $76.00
60 Minutes - $98.00
90 Minutes - $138.00

Muscle Activation Technique (M.A.T)

M.A.T FEES

45 Minutes - $73.00
60 Minutes -$94.00