ON-LINE SMALL-GROUP CLASSES
Ready, Set, Lift!
My “OG” signature class: unique strength classes for steady progress. Everyone from injured beginners to competitive athletes is welcome. We all work on the same strength principles — following a six-week cycle from the endurance range into lower reps, then a deload week — but depending where your body is at and what equipment you have available, everyone doesn’t necessarily perform the same actual moves.
Mondays are mainly an upper body focus, and Thursdays are mainly a lower body focus.
I was tickled pink to receive a spontaneous text one day after class: “Brilliant class. You’re like a gardener, pulling weeds out of our bodies.” Make of that what you will 😉
Your home equipment can even be as minimalist as a few dumbbells and bands, and a number of regular participants have worked their way up to kettlebells and/or barbells and plates. (Note: this class has no cardio component or high-impact moves.)
Monday (upper body focus) and Thursday (lower body focus) mornings, 9:00 a.m. (BC time); 55 minutes. Please see below (under “pricing”) for dates of the next strength cycle.
Wednesday Express
Short and sweet: Start with a warmup, end with a quick stretch. For the time in between, there is a cardio component (low impact), and we focus on full-body strength: typically a push, a pull, and a lower body component. Equipment: we’ll make it work with what you have 😉
Wednesdays at 5 pm (BC time) for half an hour.
Pre-Emptive Strike
Even shorter and sweeter! This format offsets the struggles that many people experience while juggling multiple demands on their time.
The deets: we really need a proper warmup first to prevent injury. After that, expect some full-body movement to get your blood flowing – although typically no impact because hey, you just woke up.
6:35 to 6:55 a.m. (BC time), Mondays and Thursdays. No class on statutory holidays.
IN-PERSON CLASSES
Kbell+
An innovative and upbeat mix to help you earn the rest of your weekend: postural work to stand tall, cardio to increase energy, and strength work to feel powerful. The “plus” part of class is that kettlebell options are sometimes provided within class if you already know how to perform at least a swing safely – and if the bells are not for you, no problem, other people will also be enjoying different non-kettlebell moves during those parts of class.
Class runs at Sunset Community Centre, 9:15 a.m. on Saturday mornings.
The next term runs from May 3rd to June 21st, 2025 (no class on the May long weekend). Register here. Drop-ins are also accepted, space permitting, with registration in person at Sunset at 9:00 on the morning of.
Introduction to Kettlebells
So that you can learn how to safely perform a swing, which is the basis for all of the ballistic kettlebell moves. This runs frequently as a two-Saturday class at Sunset Community Centre, or please ask me if you want to set up a date for your own personalized group. The next one at Sunset will be April 19 and 26th, with registration here.
Healthy Eating Habits
The decisions we make around how and what we eat are deeply personal. Sometimes it can be difficult to figure out how to align those daily decisions with long-term goals. Maybe you want more energy, improved athletic performance, or a healthier body composition. I’m a certified nutrition coach, so I can help you customize and refine your own individual strategies to get there…and stay there.
Sunset Community Centre, Thursday evenings at 6:30 pm for 55:00. The next session starts April 3rd (no class on April 10th) and runs until May 22. Registration is here.
CrossFit
You can catch me teaching the early-morning Wednesday classes (whoo-hoo, cardio day!) at Functional Athletics in North Van.
PRICING
For classes at Sunset Community Centre, please go online at vanrec.ca, call 604-718-6505, or register in person.
For on-line classes:
Ready, Set, Lift class programming runs in repeating-loop strength cycles. Cycles are normally six consecutive weeks. The per-unit price is best for you if you register prepaid for a full strength cycle, at $270 including GST (plus an additional pro-rated $22.50 per class if we need to run a “bonus week” within a given strength cycle).
You are also welcome to join any time at $35 per single class, or $150 for a 5-pack (2-month expiry period) / $300 for a 10-pack (3-month expiry period).
The next strength cycle runs from Monday April 14th, 2025, to Thursday May 22nd, with no class on May 19th due to the long weekend. Pricing for this cycle is $247.50 (including GST).
Wednesday Express rates: $25 per class, $110 for a 5-pack (two-month expiry), or $200 for a 10-pack (three-month expiry). Second participant using the same device, add $10 per class.
Pre-Emptive Strike rates: $20 per class, $90 for a 5-pack (two-month expiry date), or $150 for a 10-pack (three-month expiry date). Second participant using the same device, add $7.50 per class.
All classes include GST.
REGISTRATION
For in-person classes at Sunset Community Centre, please go online at vanrec.ca, call 604-718-6505, or register in person.
Booking for all regularly scheduled on-line classes is at: https://whatsyourstrength.setmore.com/ Please note that your first login must be on a desktop (classes are on the left-hand side), and after that you can use your phone.
Note: for those who purchase on-line classes as drop-ins, there is a 24-hour late cancellation policy for classes. You can still sign until 1 hour before the class begins as long as it shows up in Setmore and the maximum capacity has not yet been reached.
Most workshops are at Academie Duello.
Any questions? Please email me at whatsyourstrength (at) gmail (dot) com
WORKSHOPS
Workshops are often held at Academie Duello. The next one should be held Saturday May 10th, 2025, at 12:30 pm: Powering Up Starts on Your Plate.
Click here to register.
For custom booking
Desk Jockey Zoom Warrior Relief Counteract being hunched over keyboards and staring blearily at screens with gentle desk-based stretches and postural improvement. Available (only slightly ironically) on-line. Contact me to set up a custom session for your workplace. Sessions can range from 20 to 55 minutes long. Handouts and a YouTube playlist are provided for easy followup.
Oh, My Aching Back! Get over whatever low back pain you may be experiencing right now, and prevent it from reoccurring. My goal is to help keep you off of pain meds, and get back to performing the way you want to! Invest some time in classes (can be tailored to your time requirements), plus expect to put in 7 minutes daily to get lasting change. Please contact me to discuss dates. Note: I cannot diagnose the cause of your back pain. This is meant to complement, not replace, any guidance from your doctor or physiotherapist.