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8 WEEK JOURNEY TO BETTER HEALTH

BEGINS JANUARY 6TH, 2024

EASY AS 1-2-3-24!

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$124+HST

Includes 2 Month's Unlimited Membership!

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1. BASELINE TESTING & LAUNCH PARTY!

- Setting the stage for a healthy 2024
- 7 Tests for critical measures of personal fitness
- Full Individual Report
- Fun Workout
- Recovery Snacks
- Training Shirt
- Live DJ

 

JAN 6TH, 2024

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2. TRAIN WITH US FOR 2 MONTHS!

- Your registration fee covers the cost of 2 months of unlimited HW FIT group classes with us! 
- Designed and delivered by industry leading Strength and Conditioning Specialists. These aren't your average trainers. They are among the best in the industry. 
- Signature, Foundation and MetCon classes are all included in the package

 

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3. RETESTING AND PRIZE PARTY

- Of course you'll want to see your gains right? 
- Join us for our retesting party on March 2nd
- Anyone who attended 24 workouts will get their name in a draw to win a pair of Nordik Spa passes
- Anyone who demonstrates combined gains of 24% or more in their physical testing will get their names entered in a draw to win Nordik Spa passes

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24. THE CHALLENGE

A. Attend 24 workouts between January 6th and March 2nd 2024. 

-or- 

B. Demonstrate a combined total of 24% improved performance scores in your 8 different tested attributes. 

REGISTER TODAY!

24:FIT CHALLENGE

$124 (billed on testing day)

Thanks for submitting! We'll sign you up!!!

THE WORKOUTS

1 HR Strength and Conditioning Classes Designed to Promote Healthy, Active and Limitless Lifestyles

THE TESTING EVENT

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SINGLE LEG STABILITY AND BALANCE

Key Metric: Time to Balance (seconds)

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Balance and stability are critical elements of our health. Whether you're interested in improving athletic performance or you are working on improving functional movements for everyday active living, single leg stability tells us also about how well someone can hold up to the rigours of their everyday life. 

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LOWER BODY
FULL FORCE POTENTIAL

Relative Net Peak Force (N/kg)

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Using similar qualities that you'd need to perform a squat. Our modified IMTP test (Belt Squat) helps safely isolate maximum lower body strength. The qualities required to perform this test are important for everyday life as well as contributing to athleticism and injury resilience. 

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CHEST PRESS
FULL FORCE POTENTIAL

Max Force (N)

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We oftern hear a lot of moaning and groaning when pushups make their way into our weekly workouts. While they are often not the most popular exercise, maximum chest press strength does tell us a lot about someone's upper body strength. 

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LOWER BODY
POWER

Jump Height (Imp - Mom in cm)

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The countermovement jump is a popular test in Sport Science Academi. We can pull lots of different information about your jumping ability using the Vald Forceplates but for the sake of the 24:FIT challenge, we will stick to jumping ability and jump height as an indicator of lower body power. 

POSTERIOR CHAIN 
STRENGTH

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Max Force (N)

Don't skip leg day!!! We've all heard that one before but has anyone ever really explained to you the importance of hamstring strength to overall health before? The truth is, much of our everyday life can be improved with increased hamstring strength. Nearly all of our athletic endeavours don't just benefit from it but need it to maintain proper knee and lower back health.  

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MAXIMUM GRIP
STRENGTH

Max Force (N)

Weak hands can be a significant hindrance in daily living or when trying to unlock new levels in the gym or on the playing field. At the end of the day, you are counting on your hands to literally carry the loads in your life. It's not something we think about everyday but grip strength is fleeting when we start to age or decondition after training. ends Everyone should have grip strength in mind

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MAX WORK IN
30 SECONDS

Cals / 30 Seconds

Gut check time! As we build both strength and conditioning over the course of the winter, its good to keep ourselves accountable to some conditioning goals (on top of the all the strength metrics we already have). There isn't a massive amount of math, science nor physics to this one, simply a dedication to giving it your all and persevering in the grind... one of the longest 30 seconds in your life! 

THE 24:FIT ATHLETE REPORT 

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When was the last time you had a report card? Well, its high time you have some tools at your disposal to help you create SMART goals. Following your testing, you will be given a comprehensive summary of your results. You will receive your scores as well as some average scores and comparable standards to help you contextualize your performance. Obviously, at the end of the challenge, we will test again and compare results! 

GET THE MOST OUT
OF YOUR WORKOUT

WITH THE SPORT SCIENCE PROFESSIONALS

SEE THE WORKOUTS!

3 INTENSITIES

Each of our workouts is open to all. With that being said, our coaches have worked to create opportunities for people of all fitness levels to find the right fit for them. As a general guideline, we will colour code our workouts to indicate the basis of the workouts. You should note that coaches will always scale exercises up or down if you end up in the wrong workout. 

FOUNDATION
CLASSES

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Intro to Strength and Conditioning geared towards creating an active and healthy lifestyle. 

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SIGNATURE
CLASSES

Focused towards greater strength gains, establishing  power and pushing cardiovascular fitness. 

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METCON
CLASSES

High-intensity workout that focuses on improving your body's energy systems and overall cardiovascular fitness.

BOOKING YOUR SPOT IS EASY AS 1,2,3 ...

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GROUP FITNESS DONE

DIFFERENTLY

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SWEAT WITH THE BEST IN OTTAWA WEST

1.

When our Strength and Conditioning coaches aren't working with elite athletes and complex rehab patients they love to turn up the music, hang out with friends and get a good sweat on. HW FIT is their outlet for fun fitness.  

CAREFULLY DESIGNED STRENGTH CLASSES

2.

Because our coaches are educated and trained for the worlds of rehabilitative care and high performance athletics, their attention to detail in exercise programming is second to none. They understand exactly how the body responds to exercise and they know how to build a workout that leaves you feeling great and challenged.

WORLD CLASS GYM AND EQUIPMENT

3.

Located very close to Ikea, our central facility is second to none in the city. Our space and equipment is are both carefully designed to offer the most functionality and versatility to our class sessions. This allows us to incorporate a fun and safe variety of movements into every workout block. 

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