Small Group Training

Strength and Flow


Every Wednesday 6-6:45pm   and Saturdays 10-10:45am. A body weight program designed to challenge you with progression and control of your movements while gaining full body strength.

Total Body HIIT 


Every Monday and Wednesday 7-7:45pm. This full body HIIT class is designed to work your heart, burn major calories and make you sweat! Finish your work day with the perfect stress relief workout! 

Ladies who “LUNCH” workout!


Looking for a mid day break, we have the answer for you! Monday and Wednesday 1-1:45pm spend your lunch hour with us to get the results you want! Core and full body conditioning, giving you the energy you need to rock the rest of your day!

Do you love the group environment to add extra motivation and fun to your workout? We offer many different small group kick butt classes we would love to have you join! Workout along side a team of women, sweat, laugh and join our community while getting your fitness results! 


Mom and Baby Bootcamp

A 45 minute workout that is perfect for mamas at any stage post baby. Bring baby along to meet new little friends and be the cutest weight in town! It’s an awesome program that gets you out of the house, surrounding yourself with like minded local mamas and you will get your sweat on! You will also become a part of our private Facebook Mama Tribe where we post a new custom designed workout video for you weekly and you can ask health and nutrition questions anytime! Each program runs for 4 weeks on a continuous basis! Weekdays 12-12:45pm. If you have a small group of mama friends and you would like to create your own private class we can make that happen for you!

Powerful Pick- Me Up


Tuesday and Thursdays 4:15-5:15pm. 45 minutes of circuit style full body strength training with an amazing tribe of women. We spend 15 minutes planning nutrition success for the week, and challenges to take away with you. As well as workouts to continue results from home and a private Facebook coaching group to ask questions and promote accountability daily! 

Studio: 905-616-3261

Spa:    289-400-1850

70 Innovation Drive, Waterdown ON L9H 7P3.

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