The post The Big 50 September Challenge appeared first on OAC.
]]>Welcome to the #TheBig50 September!
This month is all about resistance training while working with your Total Body Weight! What better way to do that than a full on TRX workout in our new Multifit studio! TRX training uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability! Each exercise below should be done for 50 seconds with 10 seconds rest in between. Challenge yourself and try this sequence 3X and feel the burn!
- 50 sec Squat Power Pull Up -10 sec rest
- 50 sec Push Up -10 sec rest
- 50 sec Pistol Squat -10 sec rest
- 50 sec Star Jump -10 sec rest
- 50 sec Kneeling Skull Crusher -10 sec rest
- 50 sec Side Elevated Squat -10 sec rest
- 50 sec Lateral Skater -10 sec rest
- 50 sec Low Inverted Row -10 sec rest
- 50 sec Suspended Hamstring Curl -10 sec rest
- 50 sec Suspended Push Up with Reverse Curl – 10 sec rest
Give our brand new Multifit Studio a try! Let us know how you did on this challenge and what you think of the room on our social media accounts.
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]]>The post The Big 50 August Challenge appeared first on OAC.
]]>It’s #TheBig50 August Challenge our Birthday Edition and being summer it’s perfect weather for the outdoor, saltwater pool time! Training in the pool is a great way to burn major calories and work hard without putting unnecessary strain on your joints! If that isn’t enough incentive it’s super fun too! These resistance exercises are designed to work your overall body while focusing on your core and cardio all at the same time… so keep your abs tight!
*If you’re not comfortable treading water in between exercises, stay in the shallow end and sprint for 50 seconds at a time. This workout can be done in any order so just have fun! #HappyBig50
- 10 laps of Deep Water Running the width of the pool (in shallow water)
- 50 seconds of treading water in the deep end or sprinting on the spot in the shallow end
- 10 Tricep Dips on the edge of the pool
- 50 seconds of Treading Water
- 50 seconds Sprinting on the Spot
- 10 V-Crunch on the edge of the pool
- 50 seconds of treading water in the deep end or sprinting on the spot in the shallow end
- 10 Front Snap Kicks (each leg)
- 50 seconds of treading water in the deep end or sprinting on the spot in the shallow end
- 10 Hamstring Extension (each leg)
- 50 seconds of treading water in the deep end or sprinting on the spot in the shallow end
- 10 Oblique crunch with legs over the edge of the pool (each side)
- 50 seconds of treading water in the deep end or sprinting on the spot in the shallow end
- Finish Strong with 10 laps of Breast Stroke with 5 push ups on deck in between each lap
Have fun…Enjoy the sun…and just get it done! Let us know how you did on this challenge on our social media accounts.
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]]>The post OAC Friday Feature appeared first on OAC.
]]>Ariane Zeba meets her goal of becoming a swimmer.
When I started with Team Triumph I was working out a little bit with a personal trainer and irregularly attending group lessons at a gym. My husband and I arrived in Ottawa and I began to look up triathlon clubs on the Internet for my husband to train with a club.
At first, Team Triumph looked like a pro club. I must admit that I was a bit intimidated when I first signed up, but my fears were assuaged because the coaches are very welcoming and so are the members of the club.
How I joined Team Triumph is an example of how sharing your dream with someone can lead to the realization of that dream! During a hike, I shared with someone that I would love to be able to participate to a triathlon, but my swimming was not good enough. She told me that Team Triumph Triathlon club could teach anyone to swim. That same day she sent an email to the Head Coach and myself. I started private lessons the week after. I then joined the spin class, yoga, and the running group.
My main goal was to become a swimmer. This goal was important to me because my husband is a good swimmer and an Ironman. Triathlon is something we can do together. I had this goal for at least 20 years. I thought finding a motivational swimming teacher would help me achieve this goal.
The head swim coach is a very motivating teacher. The first time we met, she told that she has yet to find a person she could not teach how to swim. When I heard that, I knew I would soon become a swimmer. I had tried private lessons at Movati and group swimming at Brewer Pool, but they just did not give me what I was looking for.
What I like most about Team Triumph is how quickly I progressed and the social aspect of the club. I still need to get into the pool more often because I struggle with working out alone. On the plus side, I am so proud of the fact that I have participated in 2 triathlon races already. I am in better shape now and I know that I can do what I want if I train for it!
By joining Team Triumph, I have become a swimmer, triathlete, have more confidence in my abilities and I have met some awesome people. I do not want to think about where I would be if I had not started training with them. I am really happy to be where I am at today.
Thank you, Julia and Team Triumph for helping me achieve my goals.
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]]>The post Personalized Swim Training appeared first on OAC.
]]>Advantages of one-on-one swim training with swim coach, Andre Bourguignon:
- Improve overall swim levels – from beginner through to competitive
- Build strength and endurance in the water
- Goal oriented swimming sessions
- Strong emphasis on form, proper technique and stroke correction
- Flexible Scheduling
Rates Member Non-Member
Introductory Package $180 $225
includes swim assessment, 3-60 minute private session
Session Packages
7-60 mins sessions $ 70 $87.50
12-60 min sessions $60 $75
24-60 min sessions $ 50 $62.50
20 – 60 min semi-private $ 100 $125
Rates are per session plus HST
Andre Bourguignon
NCCP Certified Coach
Instructor Trainer
Lifesaving Sport Coach
Competitive Lifeguard
Contact the Aquatics Department today. 613-523-1540 ext234 / [email protected]
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