14 Week Group EmPOWERment
Program

September 9 - December 16th

Body * Mind * Soul Training

'Change your Habits, Change your Life'

2024 Year End Round - Schedule + Details

Monday 530-630pm Total Body Endurance with Dumbbells

1 hour METCON / Metabolic Chain Training that consists of compound moves performed as a pyramid set, allowing you to effectively burn fat while defining muscle, leading to drastic body re-composition. Designed for fun effective training that hits all the marks and makes an hour go by so fast!

What to bring: 1 set light load dumbbells (3-5lbs) plus 1 set heavier load (8-10lbs) for those looking for an extra challenge, yoga or exercise mat & bottle of water. NOTE: classes are virtual on Mondays of Long Weekends

Monday 7-8pm * NEW * Total Body Endurance with Dumbbells

Tuesday 7-750am VIRTUAL Yoga Steel Mace Flow:

A combination of Power Vinyasa Flow and Steel Mace Flow .Inspired and charged by a weekly Empowerment Intention. This hour revolves around sequences that are believed to Empower desirable attributes in the body mind & spirit, meant to facilitate both Self Exploration and Personal Elevation. We sound therapy that align with the specific intention that we wish to charge our practice with. No aroma therapy for a scent free option.

The physical practice will be a combination of Energizing Yoga Flow loaded with the stability challenging Steel Mace. This equipment is especially complimentary for those who already enjoy a Yoga Flow practice but want to go the extra step in gaining strength, balance, and connection to your Warrior Power.

What to bring: Steel Mace, yoga mat & bottle of water. Training barefoot is suggested for this style practice.

What you need; Steel Mace, yoga mat, bottle of water and charged device (ipad, PC, or Smart TV that you can access Zoom with a two way camera). Barefoot or runners welcome

Wednesda y 530-630pm Total Body Pump Strength:

Resistance Bands & Dumbells focuses on Super Set Set Training * Set Style Training for Strength AND Fat Burn all in One. Resistance Bands offer 5-100lbs of resistance for heavy sets + Core Training built into every hour; routines are focus on building a strong Body Mind & Spirit while ensuring safe and suitable form for the most transformative style of training

What to bring: 5-12lb Dumbells and Light, medium and heavy loop Resistance Bands or Tubing. Yoga or exercise mat & bottle of water. Picnic Blanket suggested for keeping dry outside *contact for guidance on what to bring or if you need suggestions where to find equipment needed

Wednesda y 7-8pm Combo Yoga Flow:

Vinyasa Yoga Flow Inspired by Empowerment Intention Setting *a combination of Energizing Vinyasa Power Yoga Flow to help strengthen balance and connect to your Power, followed by Slow Flow Recovery Asanas to support release of stress on the body while grounding the mind and soul. This practice is 60% invigorating Flow work with 40% rest and zen recovery and restful poses, a great workout with the weight of only your body and support of your breath.

What to bring: yoga mat & bottle of water, and blanket. Yoga blocks, straps and bolsters optional.

*New* Wednesday 11-12pm 55+ Resistance Strength

This Program will be specially designed for our senior community. Customized to focus on;

Beginning with Basics + and Progressing each week

Foundation practices for Safety and Effectiveness

A range of variations for everyBody at EVERY level

Total Body Training for Strength & Stability

Cognitive strength motivated for memory & mood

Abdominal exercises incorporated for core strength

Total EmPOWERment in Body • Mind • Soul approach, strengthening every part of ourselves

Unity for our community always adding fun to each workout

This Program is currently running September 18 - October 30th at $10/session for 55+

*New* Thursday 530-630pm Steel Mace Flow:

PURPOSE & BENEFITS OF A STEEL MACE FLOW: Steel mace flows allow you to unwind and find a greater sense of movement and mobility. The purpose of a steel mace flow is to smoothly transition from one movement to the next in a continuous sequence of movements through multiple planes of motion. Your intention should be to link breath to movement. When flowing, you are in a condition of steady, mindful engagement. Rather than letting gravity do all the work, you can decide how you want to move and in which plane of motion and direction. This practice can be intro level or intense. If you hate routine and love to test your physical limits and train dynamically, steel mace flows may be especially perfect for you. Steel mace flows can have a lot of sport specific purpose as well. SMF is a benefit for anyone wishing to strengthen ability to move through various movements and patterns and control, to help you build the stability, balance, and coordination. Steel mace flows target multiple muscles simultaneously (compound movements) in multiple planes of motion; challenging your focus and your timing while your bodies is under stress.

Flows provide a plethora of benefits. Steel Mace Flows Enhance Your..

Muscle endurance, Metabolic conditioning, Stability, Mobility, Strength, Balance & coordination, Ability to think clearly when under stress (very useful for athletes).

What you need; Steel Mace, yoga mat, bottle of water. Barefoot or runners welcome

Thursday 7-8pm 1 Hour Evening Zen Recovery Yoga:

Hatha ZEN Yoga Flow focused on Restorative Slow Flow Inspired by Deepening the asanas (poses) along with the pranayama (breath) This is a meditative practice meant to assist peace & calm in Body Mind & Spirit. Guided Life Coaching revolving around a weekly EmPOWERment intention is additionally cued in this self-care practice, providing the opportunity to dive deeper into your soul training. Aromatherapy Oils diffused and brought for topical use to charge your practice.

What to bring: yoga mat & bottle of water, and blanket. Yoga blocks, straps and bolsters optional. A throw blanket and warm socks is a nice addition to bring to this restful practice.

Friday 7-750am Virtual Total Body SuperSet Training

A dynamic morning workout that will hit ALL the marks as we train the total body AND create momentum in mindset for overall Wellness! Multi Chain Functional Movement pared with an aerobic pace strength training routine so that you strengthen muscle and burn fat all in one 50min workout virtual online using the ZOOM platform for real time group training instruction.

What you need: RT Bands or Tubing, Dumbbells, a yoga or exercise mat, and a charged device (ipad, PC, or Smart Tv that you can access Zoom with a two way camera).

Friday 9-1030am 90min Zen Restorative Yoga + guided Life Coaching:

What to bring: yoga mat & bottle of water, and blanket. Yoga blocks, straps and bolsters optional. A throw blanket and warm socks is a nice addition to bring to this restful practice.

All In Person Session are offered at our New renovated Home Based Studio off River Rd in Lorette MB. All Virtual sessions are offered on the Zoom platform.

Classes are suitable for ALL Beings, at ANY Level, ALL Bodies. Beginner, Intermediate and Advanced Variations are offered for ALL. Variations and modifications are offered for everyone's safety & success.

Please dress for comfort to support the training style of the session. Indoor runners are optional for indoor fitness, or you are welcome to train barefoot.

This time is about Empowering Yourself with a Safe, Fun and Effective movement in a judgment free environment so that you may fall in Love with taking care of yourself mentally, physically, and emotionally.

Each session is dedicated to focusing on Total Body * Mind * Soul Training in a way that elevates every aspect of who you are.

More Info about Group Training & Yoga Below or Please email erin@liveonelifecoaching.com to reserve a Drop In spot if Space Allows

First Time Trial Class is FREE * For your Free Pass, please contact

erin@liveonelifecoaching.com to reserve as Space is Limited

If you have tried classes before but would like to come join us for a casual a la cart class, please click Drop In Link

Cancellation and or Make Up Class Policy

If you have a pre arranged date that you know you can't attend one of your weekly scheduled classes, please let us know and we can arrange for you to attend one of the other classes in the following week that you return in lieu of the one you have to miss. You just need to ensure that you give 24 hours notice, so that we can ensure there's space to reserve a spot in one of the other classes and ideally fill the space that you won’t be attending. You are also happily invited to Gift your Class Pass to a friend or family member to come in your place.

If any of the above reasons, please email erin@liveonelifecoaching.com or text Tel#204-299-2021 to ensure we have it noted.

On the very rare occasion that there is less than 2 people in attendance, we would be unable to host a group session and would need to cancel the class with a credit in the amount of the package price paid for to anyone who arrived ready for practice. Those who No showed would unfortunately loose the class. This also creates more encouragement to please ensure that you let us know if unable to attend your scheduled session.

If on the rare occasion that we are the one that needs to cancel a class, due to extreme weather conditions or Personal Trainer illness, you would be notified within 3 hours of class, (due to road condition or weather changes closer to the class time), that we will move to hosting the class LIVE online. If for any reason you are unable to attend the session LIVE virtually on Zoom, the session that will be recorded, and will be uploaded within 2 hours of the original class time for you to take advantage of doing in your own time..

Any notices of changes or cancellations will be posted on our Group Training Private Facebook Page. Please ensure that you are following and that notifications are turned on. Again, this would be an extremely rare occasion that this would happen.

Our goal is to help you follow through with your commitment to your journey, to support you to fulfill the promises that you have made to yourself, and help you to do this for the fulfillment of achieving your goals. We hope that, showing up for your Body • Mind • Soul Training becomes such a healthy practice and one that will start to feel so natural that it becomes easier to pivot if needed,

That being said, if a rare emergency arises, I understand that you can't always prepare for everything. If you need to miss a class unexpectedly due to an emergency and have communicated with us personally, we will do m best to find you another class to make up what you had to miss within the same cycle of the program time and term that you’ve enrolled in. Though there are no refund on any fees paid or cancellation of any package once purchased, nor the ability for us to postpone or bank your unused sessions towards a new round.

Thank you for you trust and your understanding as we together are working to help you ‘change your habits, change your Life’

Drop In

What's the Group EmPOWERment Program Vibe

Name: liveonelifecoaching.com
Address: CA
Telephone: 204-299-2021

Group Training Programs are a Total Body ' Mind ' Soul Training Program designed specially for Beings to come together to get empowered through meaningful movement. To inspire and BE inspired in a community unity kind of wayThe programs run periodically throughout the year, every January-March, April - June, July mini session, and Sept - Dec.

Each Total Body Mind Body Soul session focuses on fun fueled variety of equipment based on the theme you select of each unique round. Ranging from strength, resistance, endurance, and conditioning training. Plus HIIT cardio, abdominal core exercises, and Vinyasa Yoga Flow & Recovery Yoga Asanas. Equipment options can range from resistance bands, mini bands, dumbbells, body weight and more. You select your class package ;to attend as many times weekly as you wish, and in the style of movement or workout you want to focus on.

Fitness training branch out into a variety of exercise techniques, with Drop Sets, Exertion Reps, Pyramid Sets, Super Sets, Isometric and Tabata style training. You will also have an opportunity to master optimal balance, flexibility and recovery as we work on yoga that is built into your program

Yoga Flow & Recovery is intention setting practice, with essential oil blends diffused and music playlists to align with the theme/intention of the day. We enjoy Body * Mind * Soul work in every session. Vinyasa style of Yoga Flow offers a mix of faster sequenced yoga then most styles, that link postures together rather than holding them for long periods of time. It's an energetic & vigorous practice that gives you a balance of physical exertion with strength and flexibility as you connected mindfulness into movement and breath. We also incorporating restorative slow flow poses at the start and end of the series to help cultivate restorative balance & let go in body, mind & soul.

The workouts are designed with the mission to create personal empowerment inspired by movement and action. To build confidence, promote impressive body re composition, improve overall health & wellness, ignite cardiovascular & endurance strengthening, allows physical transformation (as a side effect to self caring & loving through action). Not to mention the endless reward and impact that fitness has on helping us all to feel absolutely fabulous mentally emotionally, physically and spiritually!

We will also bring mindset, motivation, affirmation focus into our sessions together as we exercising positive self thought/talk and work on connecting to our inner self love so we power our self care and self discipline even more, elevating our over all self mastery.

We have the opportunity to connect with community support and receive the additional value of extra tips with your overall wellness on our private Live One Lifers Facebook Group page. Page includes at home fitness and yoga sessions for you to enjoy doing between scheduled classes.

Group sessions are hosted at a private home based studio located in Lorette West MB

See FAQ info below for more info.

Enrol Now

Group Training Package Options

Bronze

Attend 1x a week
@ $15/class

Silver

Attend 2 x a week
$13/class

Gold

Attend 3x a week
$11/class

Platinum

Attend 4+ a week
$10/class

Choose Bronze

Choose Silver

Choose Gold

+ Each Group Fitness Training Program includes joining our Live One Lifers Facebook Group where you will receive extra Workout Strategies, Tips and Motivation/Encouragement to stick with your Fitness Program. We also share weekly details on the themes for every session to attach mindfulness to our soul work and personal empowerment along with the physical work of each class together. This page is a way to connect like minded women to support and encourage each other as well all work on becoming the Healthiest & Happiest versions of ourselves.

NOTE: When choosing your Package, you will pick a consistent day to attend weekly and prepay for all the classes ahead of time to offer you extra incentive & accountability to attend. Example: If classes are scheduled Monday, Wednesday, Thursday, and Friday, You would pick to attend every Monday for a Bronze Package, or Monday & Friday for Silver Package and Gold would qualify you for 3-4 classes a week, (depending which pass you selected). You are able to pivot your class session if need be, assuming that you have offered 24 hour notice to that you will need to attend a different class in exchange of the session you normally attend. Your weekly 'spot(s)' is/are reserved and ensured upon enrollment, though your program includes additional value in the private Facebook group, offering you home workouts and practices if unable to attend in person. Our intention is to help you show up for YOU throughout the full duration of your program.

Casual Drop In Sessions are available for $16 per class if space allows or 1 st Time Trail Class FREE

*All Package Fees are Non Refundable

Here's what happy Group Fitness Training Participants have to say:

After participating in a fitness fundraiser back in December 2017 with Erin and absolutely loving her workout style, I knew I had to find a way to attend her group workout classes. My husband encouraged me to sign up because I couldn't stop talking about how much I wanted to join. With three kids under the age of 5, one of which is less than a year, I knew I couldn't commit to being out of the house more than one evening a week, so I signed up for one class a week and have loved every minute of it. The one hour workouts fly by but not without the post workout burn for a few days after. Erin has always been there to answer questions through emails or guide me through modified versions of the workouts due to pain and weakness from my multiple knee surgeries. My clothes are fitting even better than before I got pregnant with my youngest son and although I have not reached my goal YET, I know that with Erin's guidance again in round two, I will get there. Thank you Erin for bringing the perfect amount of passion, motivation and compassion to your classes. I am so excited to see you again in the next round

- Krystle

Things to Know

We occasionally offer a casual drop in fee for $16 *only offered if space allows. *1st time trial class is FREE
We accept a max of 8-12 people per class, depending on size of the style of the sessions, and to ensure a hands on approach while maintaining a vibrant energy.
Welcome to adults, ages 18+ years with no max age. Youths 12+ welcome if able to respect the class style.
If you have a pre arranged date that you know you can't attend one of your classes, please let us know and we can arrange for you to attend one of the other classes in lieu of the one you have to miss. You just need to ensure that you've given us 24 hours notice, so we can ensure we can offer the spot to a casual drop in. We would hate to see the spot go to waste!

What kind of workout should I expect?

Each 1 session is a Total Body, Mind, Soul training experience. For the Body; We will be using a variety of different techniques that will work on muscle strength, tone and endurance. Weight training, cardio and core exercises will be built into every class. Each class is dedicated to having fun, getting fit, constantly learning & consistently progressing so you can feel your absolute best. Some examples of styles of training we teach: super sets, traditional circuit training, Tabata, partner workouts, HIIT training, to failure/exertion burn outs, vinyasa yoga, drop sets and pyramid sets. Every workout will end with a group recovery & total body stretch. For the Mind; We encourage mental muscle work and awareness throughout every hour session. We believe that being aware of your mindset is an important part of personal EmPOWERment, How you talk about, and think of yourself directly impacts how you treat yourself. We spend the time together building a stronger body, but also building a stronger self image. There is also a lot of reminders in your session, about the value of what the neurological advantages are of physical fitness are. For the Soul/Spirit; We take time to build the body, the mind, and the spirit within you. We know how important lifting yourself up in action is, and how it plays a significant role in raising your overall vibration as more connected and self actualizing Being.
Can the exercises be customized for me?

Absolutely ! During the classes you will learn how to pick your weight load/speed/rep range and variation of a level uniquely right for you. We apply 20+ years experience as a Health & Lifestyle Coach, and 7+ years a Personal Training & Yoga Guide to offering beginner, intermediate & advanced variations for each style of training. We believe that no two Body's are the same, and take care to tailor each experience to each individual, even in a Group setting.
How will I know if I’m doing the exercises correctly or if I’m pushing too hard?

We will focus on fine tuning form with feedback during class. As I always say, it's important to check our ego at the door and go at the pace that is challenging us, but that won't risk injury.
What equipment will I need?

Steel Mace Sessions you will need a Steel Mace. We recommend a 5-7lb 36-40" handle mace for intro, and a 4-5kg with either 1.25 or 1.5" diameter handle handle for anyone with mace experience. Maces available at White Lion Athletics Mondays Metabolic session you will need a set of light load dumbbells (3-5lbs) and if you are experienced with training, a medium load set (8-10lbs). It is VERY rare that anyone needs anything heavier than 10lbs dumbbells, though if you do, you may pair up your light and medium set to progress. Wednesday and Fridays you will need a set up full loop Resistance Bands that are available at White Lion Athletics. We will bring you the set for your first class and guide you on what to get once you are confident with your training. Mini Bands are recommended for anyone looking to challenge yourself more with your low chain training, and can be brought to ANY of the Fitness style training sessions. Equipment recommended for all Yoga practices is a Yoga or exercise mat and throw blanket, optional to bring any Yoga blocks, straps, bolsters or props that you may have. Please bring a bottle of water and preferred footwear to all sessions, indoor runners when we are inside. Training barefoot is also welcomed.
Are some of the classes repeated or all they all different?

We will cycle workouts in a method that allows optimal progression while maintaining interest and not risking anyone getting bored. Our progressive program typically runs in 3 Phases, providing 3 progressions to your Training program.
Who is this Program for, is it Women only?

All of our sessions are offered to ALL Levels, ALL Being, ALL Bodies. When we unite without exclusion we allow total unity. We are able to all work at a pace that is authentic to each individuals needs, while also offering an opportunity to welcome a harmony of masculine and feminine energy to our sessions together. All levels of experience are welcome and will be offered a spectrum of variations to meet everyone's unique needs.
Why is this set up as a program instead of casual classes?

Our Group Training Program is designed to be a progression program with consistency being key. Our mission to help set you up for optimal results & see you rewarded with the full benefits. The goal is to see you keep your commit to your EPOWERment work, to see you honor and maintain your commitment as you receive support and accountability from us throughput the journey. We see so many of our parents commit their kids, and time, to get them there, to a weekly class or practice. How we can move mountains to maintain commitment for others reward, and we wish to help our community of those seeking personal growth, to learnt to do the same for themselves too.

F.AQ.

14 Week Group EmPOWERment Program September 9 - December 16th Body * Mind * Soul Training