learn connect develop fit rendezvous 18 · eating a low- inflammatory diet – rachel cavan...

LEARN • CONNECT • DEVELOP

RA Centre, 2451 Riverside Drive, Ottawa, ON K1H 7X7 www.racentre.com/FITRendezVous (613) 733-5100

FIT RendezVousSaturday, November 3, 2018 8:30am to 4:00pm | RA Centre, 2451 Riverside Drive, Ottawa ON

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Don’t Forget...

Yoga Mat | Water bottle | Towel | Pen and Paper | Snacks | Change of clothes | Warm overclothes

Refund Policy: Refunds are not normally issued for fees paid for recreational activities. Exceptions are considered if the request is in writing and supported by a medical certificate. All refunds are subject to an administration fee of $20. To request consideration of a refund, please send a letter of request to the following address: Member Services, RA Centre, 2451 Riverside Drive, Ottawa, Ontario K1H 7X7 or by e-mail: [email protected].

LEARN • CONNECT • DEVELOP

The RA invites FITNESS LEADERS to join our Fitness Leadership Conference

FIT RendezVous 2018Saturday, November 3, 2018 • 8:30am to 4:00pm

2451 Riverside Drive, Ottawa ONConference fee includes: 3 education sessions (4.5 hours), keynote speaker, Canfitpro CECs,

morning coffee, healthy buffet lunch, after party with snacks & a drink, free parking and FUN.

Come spend the day with us for a quality, energetic and fun experience designed to motivate, empower and build on knowledge. Choose from over 20 sessions led by top professionals in indoor group cycling,

group fitness, yoga, Pilates, active aging, personal training, nutrition and health.

Registration opens August 15

CONFERENCE FEE:

Early Bird Fee – up to September 14: $125 (plus HST) Regular Fee – as of September 15: $140 (plus HST)

Check www.racentre.com/RAFITRendezVous for up to date details as they become available.

Welcome Fitness LeadersWe are truly looking forward to once again welcoming volunteers, staff and community fitness leaders to the RA on November 3rd to experience our 2018 FIT RendezVous Conference.

Last November, we planned and hosted our first fitness conference after an extended hiatus to overwhelming support and enthusiasm. We are incredibly excited to introduce you to what we have planned for this year. LifeFIT Canada, the RA’s Fitness and Wellness division, has once again teamed up with fitness professional and conference organizer, Christine Eckhardt, to create a special day where the fitness community can come together to be inspired, to develop both personally and professionally or to simply recharge. We have no doubt that our handpicked lineup of respected and innovative presenters will empower everyone from the budding fitness professional to the seasoned veteran.

We sincerely hope that you will enjoy your experience and have lots of fun.

Brenda HammManager, LifeFIT Canada, RA

Kelly Shaw-SwettenhamDirector, Recreation, Sports & Fitness, RA

Cycling (active) Group Fitness (active) Personal Training (active) Older Adults (active) Yoga (active) Nutrition (workshop) All (active)

9:00am to 10:30am

How to HIIT on Indoor Group Cyclists Presenter: Linda Corke

Step RevolutionPresenter: Lisa Mastrachio


Balance Fusion for Enhanced Functionality

Presenter: Anita Findlay

Yog-Agility Presenter: Tracy Glennon

Energy Balance – for Peak Health and

Performancem Presenter: Beth Mansfield

Common Injuries & Prevention

Presenter: Lorraine LeBlanc Hendry

11:00am to 12:30pm

Functional Power Threshold Training

Presenter: Brian Robitaille

Cardio Dance IgnitePresenter: Nicole Houle

Build a Better Butt Presenter: Lisa Mastrachio


Setting Realistic Goals for Active Aging ClientsPresenter: Alanna George


Hip Openers – our hips don’t lie

Presenter: Tracy Glennon

Eating a Low-Imnflammatory Diet

Presenter: Rachel Cavan

12:40 pm to 1:20pm

Lunch Healthy Buddha Bowl

1:20pm to 1:35pm

Keynote - TBC Keynote Speaker: TBC

1:45pm to3:15pm

Music for MotivationPresenter: David Barrie

Hard Core Functional TrainingPresenter: Nick Haince

Low Impact & High Energy for Active Aging

Presenter: Lisa Mastrachio


Neuroplasticity and Healthy Aging

Presenter: Alanna George

Chair Fitness Presenter: Christine Dery






Carbs, Performance and Weight Loss


Conference Schedule

Saturday

Cycling (active) Group Fitness (active) Personal Training (active) Older Adults (active) Yoga (active) Nutrition (workshop) All (active)

9:00am to 10:30am

How to HIIT on Indoor Group Cyclists Presenter: Linda Corke



Balance Fusion for Enhanced Functionality

Presenter: Anita Findlay

Yog-Agility Presenter: Tracy Glennon

Energy Balance – for Peak Health and

Performancem Presenter: Beth Mansfield

Common Injuries & Prevention

Presenter: Lorraine LeBlanc Hendry

11:00am to 12:30pm

Functional Power Threshold Training

Presenter: Brian Robitaille

Cardio Dance IgnitePresenter: Nicole Houle





Hip Openers – our hips don’t lie

Presenter: Tracy Glennon

Eating a Low-Imnflammatory Diet


12:40 pm to 1:20pm

Lunch Healthy Buddha Bowl

1:20pm to 1:35pm

Keynote - TBC Keynote Speaker: TBC

1:45pm to3:15pm

Music for MotivationPresenter: David Barrie













Carbs, Performance and Weight Loss


55+

Workshop Descriptions

9:00 to 10:30am

Step Revolution – Lisa Mastrachio GroupFIT | Personal TrainingThe step is a piece of equipment that has been around since the 80’s yet it’s still a popular and viable tool for group fitness. Join Lisa’s Step Revolution to train both heart and muscle using the bench! Not highly-choreographed but definitely high energy, this session will leave you with fresh ways to use the step that will keep your participants challenged and inspired.

How to HIIT on Indoor Group Cyclists – Linda Corke SpinFIT Indoor cyclists can be fanatics. They just don’t like their indoor cycling classes, they love them – so much that they’ll keep doing them long after the workouts have stopped making them feel, look, or perform better. There’s a time and place for high-intensity interval training (HIIT) and low intensity training. At this session, you’ll learn how to put them both together for an effective, seamless, integrated profile. Please come prepared to ride.

Balance Fusion for Enhanced Functionality – Anita Findlay Older AdultsJoin me as we fuse together the benefits of standing balance exercise sequences that engage the mind and the core. Using a variety of standing exercises to enhance the strength, balance and flexibility components of existing senior fitness programs, we will incorporate the use of inexpensive training equipment.

Yog-Agility – Tracy Glennon Yoga Get your Zen on and your heart rate up. Combining the best of of both worlds and alternating classic yoga poses with intense full-body moves, this class is sure to increase blood flow, stretch muscles and focus the mind. Walk out feeling rejuvenated after challenging your heart rates and soothing your muscles.

Energy Balance – for Peak Health and Performance – Beth Mansfield Nutrition How good is your energy balancing act? Are you….• Often cranky and irritable with family members, friends and colleagues at work?• Suffering from days when your motivation is down in the dumps?• Feeling like you have chronic fatigue?• Losing interest in eating well?• Noticing changes in your body composition (losing muscle, gaining fat)?• Consistently having inconsistent performance?IF you answered YES to any of the above questions then you need to learn what world-class athletes already know: to maintain a healthy balance for peak health and performance, recovering energy is as important as expending it! By evaluating and improving your energy balance you will be able to bring mind, body and spirit to peak condition. In this workshop you will develop a balanced energy budget based on your metabolic rate and daily physical activities.

If you are interested in doing a body composition test and a resting metabolic rate analysis to determine your personal caloric requirements; more information will be provided so you will arrive prior to the workshop. The test results will help you determine the amount and types of foods that you need to eat to meet your health and body composition goals.

Common Injuries and Prevention - The Keys to Success! – Lorraine LeBlanc Hendry AllThis session will touch on the most common injuries encountered in all age groups for spinal and peripheral joints as seen in Physiotherapy. The recognition of signs and symptoms related to pathologies and the evaluation and treatment techniques will be addressed. An Exercise Rehabilitation program is provided for all patients with a team approach incorporating Physiotherapy and Kinesiology for the prevention and recovery of injuries.

55+

55+

11:00am to12:30pm

Build a Better Butt! Why & How to Train your Glutes – Lisa Mastrachio GroupFIT | Personal Training The glutes are no doubt today’s popular body part of choice. Social media is saturated with this current trend, from booty bands to implants. But building glute strength means far more than an aesthetic physique goal. This powerful muscle helps to reduce back pain, allows us to have an upright posture and facilitates better functional movement patterns for everyday life activities. Join Lisa for an insightful discussion on why glute training is important and dis-cover how training your glutes involves far more than squats!

Functional Power Threshold Training – Brian Robitaille SpinFITLearn basic concepts of power-based training, and the strategies to capitalize on those concepts when all you have are non-power display bikes. Time to teach an old workhorse new tricks and leave with cutting edge ideas that will charge up your participants.

Cardio Dance Ignite – Nicole Houle GroupFITJoin Nicole for a challenging and inspiring non-stop workout blending dance and bursts of high intensity training to get your body moving in incredible new ways. Walk away with ideas that can be used in your cardio classes.

Eating a Low- Inflammatory Diet – Rachel Cavan Nutrition In this session, you will learn: • Common “healthy” foods that are actually doing more harm than good! • Which diets and foods cause the most inflammation? - vegan, keto, paleo, etc? • How your clients’ supplements (or lack thereof) can be hindering their progress • Therapeutic diets for arthritis and autoimmune conditions • How to make simple switches to your clients’ diets to improve their success • Practical tips to implement these strategies into our busy daily lives!

Setting realistic goals for Active Aging clients – Alanna George Personal Training | Older Adults Physical improvement is not an infinite upward progression. Older adults, even those who participate in regular physi-cal activity, and even those with no chronic health conditions, will experience degradations in physical fitness as they age. This workshop will cover the affect the aging process has on physiological, biomechanical and neurocognitive processes, and explore evidence-based strategies attendees can use with their clients and participants to effectively motivate while setting realistic expectations in their fitness programs. This mixed format workshop consists of lecture, breakout groups and open discussion and sharingThis mixed format workshop will cover the following: • The effects of the aging process on physiology, biomechanics and neurocognitive processes• Process versus Results based outcomes in exercise, health and wellness • Strategies for managing health and wellness throughout age related physical decline

Hip Openers – our hips don’t lie – Tracy Glennon YogaOne of the most common areas we carry stress is in our hips and as a result we do hip openers frequently in our yoga classes because they feel good or provide a sense of immediate release. We will explore a number of hip openers and variations in this workshop and the pros and cons of each.

55+

1:45 to 3:15pm

Hard Core Functional Training – Nick Haince GroupFIT | Personal TrainingHard Core Training is an integrated approach to fitness incorporating three dimensional multi joint movements that build stability, mobility, coordination, power and strength. These workouts for PT clients or Group Fit will provide a Metabolic Conditioning focus that fall under the HIIT training umbrellas aimed at accelerating metabolism and burning calories! Come learn how to put dynamic, functional, fun and challenging workouts together with Nick!

Music for Motivation – David Barrie CyclingThis workshop will focus on how to use music and Rate of Perceived Exertion (RPE) to motivate riders through a tough class. Just because you don’t have a high tech bike, doesn’t mean you can’t lead a motivating and challenging ride. We will start with a 30 minute discussion on several ways to use music to motivate riders as well as the use of the use of RPE to get riders to gauge their level of effort. Come dressed for a 1 hour ride and bring your towel, water bottle and enthusiasm. This workshop is also for instructors who teach with a monitor.

Low Impact & High Energy for Active Aging – Lisa Mastrachio GroupFIT | Older AdultsBaby boomers are part of today’s gym-goers. This older adult client seeks an effective workout that targets heart health while improving mobility and joint integrity. Low-impact training however doesn’t mean low intensity.

Neuroplasticity and Healthy Aging - Alanna George Older Adults | Personal TrainingNeuroplasticity is a term frequently heard but often not fully understood. In this workshop, we will cover the concept of neuroplasticity (improving neuromuscular coordination/communication because neuroplasticity expands the map we have to access our body) and why it should be incorporated into exercise programming for Healthy Aging. This workshop will have a mixed format of lecture, breakout groups and open discussion. Participants of this mixed format workshop will cover the following topics: Introduction to the concept of neuroplasticity; Factors that enhance neuroplasticity in exercise programs; How to create exercises and activities that facilitate neuroplasticity in Older Adult programs.

Carbs, Performance and Weight Loss – Rachel Cavan NutritionIn this session, you will learn: • Why weight loss is so much more than calories in – calories out! • How hormones affect fat loss and how what you eat is affecting your hormones.• How certain diets (keto, paleo, vegan) and exercises (HIIT, CrossFit, cardio) affect your clients’ hormones, and

therefore fat loss (or lack thereof). • Why nutrient timing is so important. • The effects of diets on metabolism and how to correct it. • How to make simple switches to your clients’ diets to improve their success • Practical tips to implement these strategies into our busy daily lives!

Chair Fitness – Christine Dery Older Adults | Personal TrainingLet’s face it; there is a lot of diversity when it comes to our fitness population. Chair Fitness is a great workout for individuals with mobility issues, older adults, a recovering athlete, or the individual who travels and want to incorporate workouts into his busy day. We will explore the ways one can incorporate chair fitness into the lives of participants to achieve an efficient workout incorporating body resistance, bands, bender balls and weights.

Meet your Presenters David BarrieDavid is an Indoor Cycling instructor at Movati Athletic & the Program Lead for Movati’s Indoor Cycling program. He grew up in BC where he was very active in the running, cycling and triathlon communities. David has competed in numerous cycling, running & triathlon events. David ran a triathlon clinic for 5 years, coached a number of triathletes and lead indoor cycling classes targeted at triathletes and cyclists of all levels. The satisfaction he gets out of teaching is helping people to accomplish their goals, whatever they may be. He likes to use music to motivate, and to help you forget how hard you’re working!

Rachel CavanRachel specializes in healthy and sustainable weight loss, digestive issues, hormonal health and autoimmune conditions. Rachel is a sought-after speaker for corporate, government and media events. She is a dynamic and passionate speaker, who uses science and facts mixed with humor and practical advice everyone can use. She appears regularly on Ottawa’s CTV Morning Live and Roger’s Daytime Ottawa and has written articles for Chatelaine Magazine, the Huffington Post, Ottawa Sun, Ottawa Citizen, Alive Magazine and Revive Magazine. Rachel was a recipient of the prestigious Forty Under 40 Award in 2017. When she is not in her office, you can find her spending time outdoors with her 7-year-old son and her black lab, Boomer.

Linda CorkeLinda worked as a Program Director for over 25 years and has a Recreation Leadership Diploma from Algonquin College. The last 15 years has seen her retire from the administrative side of recreation to help people get the best from their workouts by offering: Fitness & Cycling coaching, Nutrition & Wellness Coaching, with a kick-in-the-pants delivery. Employed by Movati Athletic and the City of Ottawa Recreation, she shares her passion for fitness, loudly and positively. When not working Linda tap dances and cycles far and wide. Linda’s main certifications: CAN-FIT PRO: FIS, NWS; Spinning® Star 3 Instructor; MOVATI ATHLETIC GROUP Fitness Stages Indoor Cycling Training; CANADIAN CENTRE FOR ACTIVITY AND AGING Senior’s Fitness Instructor.

Christine DeryChristine has a Diploma in Fitness and Nutrition along with 22 years in the fitness industry. She manages a fitness program for a large condominium corporation (365 classes a year), she teaches at various locations throughout the city as well as private personal training. Christine holds a number of certifications including Group Fitness, Personal Training, Heartwise for Older Adults, Yoga, Pilates and Aquafit.

Anita FindlayAnita is a dynamic Group Fitness instructor with over 16 years of experience, specializing in older adult fitness, Pilates and Yoga. She has also worked in preparation and rehabilitation for knee and hip replacements, as well as having extensive involvement with heart and stroke patients. Anita worked with the University of Ottawa Heart Institute to facilitate the availability of heart wise programs throughout the National Capital Region. An animated presenter for the Y, Ottawa Heart Institute and the City of Ottawa she brings humor to her practical workshops. Anita is a University of Ottawa graduate, Fitness Coordinator for the Churchill Seniors Recreation Complex with the City of Ottawa, mother of three and passionate advocate of an active lifestyle for health and longevity.

Alanna GeorgeAlanna is a professor at Algonquin College in the Faculty of Wellness Research and Innovation; she is also the Manager of Health and Wellness Programs at the Dovercourt Recreation Association in Ottawa. Alanna has spent over 15 years as an industry leader in the creation of exercise programming for injuries, special populations and older adults. She has fostered partnerships with hospitals, clinics and non-for-profits to create and implement rehabilitation programs that abridge the space between clinical supervision and an active lifestyle. Alanna sits on the Advisory Boards for both the Ottawa Health Institute’s Heartwise Program and Partners in Parkinson’s Research. She is also part of the network for Canadian Aquatic Rehabilitation Instructors.

Tracy GlennonTracy is Senior Divisional Manager for the Women’s Boutique Clubs for GoodLife Fitness. She has been practicing/teaching yoga for over 20 years and is a Master Trainer for YogaFit Canada training aspiring yoga teachers across Canada. She enjoys presenting on a variety of topics from women in business to kids yoga at fitness/yoga conferences and has a passion for community fitness events and inspiring people to find their fitness passion.

Lorraine LeBlanc Hendry PT, BSc(PT), DScPT, FCAMPTLorraine has been in practice as a Physiotherapist for over 35 years working in Sports Injuries, Orthopaedics and Paediatrics at Physio Sports Care Centre and the University of Ottawa Sports Medicine and Physiotherapy Centre. She recently graduated with her Doctorate of Science in Physical Therapy involving research on exercise intervention following lumbar microdiscectomy. Lorraine has been teaching Physiotherapists at the University of Ottawa and through the Orthopaedic Division of the Canadian Physiotherapy Association in the assessment and treatment of acute and chronic injuries using Manual Therapy, exercise and education.

Nick HainceNick has a Bachelor of Science in Human Kinetics and is a registered Kinesiologist. Nick has been in the industry for a decade, working with general population, rehabilitation patients and elite level athletes. Nick’s career in personal training started out at the Ottawa U Fitness Centre in 2007 where he was a student. He finished his program at Ottawa U doing an internship at the Ottawa Sport Performance Centre where he began training athletes. After 6 years of working in a high performance centre, using a functional approach with general public and competitive athletes, Nick decided to take the next step and open his own athletic training facility. Capital Strength’s mission is to bring together like minded, goal oriented people who foster a sense of community and accountability in the pursuit of excellence. His facility is home to hundreds of local athletes and caters to the general public with personal training, small group fitness and their popular adult fitness class “Capital Crew”.

Nicole HouleNicole has been a leader in the fitness industry for over + 25 years and has taught a variety of classes across the city and in the Caribbean. She has a deep passion for group fitness and a commitment to the success of those around her. She is certified with Can Fit –Pro, FIS/PTS, Zumba, Zumba Gold, Zumba Step and Strong by Zumba.

Lisa MastrachioLisa is a fitness professional with over 25 years’ experience as a group fitness leader and personal trainer. She is a coach at Econofitness clubs and teaches both live and virtual classes. She also works at Goodlife Fitness Clubs as the National Newbody Trainer and travels the country to share her knowledge and expertise in this exclusive program. Her career in the fitness industry has enabled her to present workshops at fitness conferences across the country sharing her knowledge and passion with others. Lisa spreads her love of fitness; she has been featured on Breakfast Television Montreal, writes blogs and continues to mentor new instructors in the field as well.

Beth MansfieldPeak Performance was started in 1995 in Ottawa, Ontario, by Elizabeth (Beth) Mansfield, PhD, MSc, RD, a Registered Dietitian, Certified Exercise Physiologist, and Sport Nutrition Specialist. Beth is registered with the College of Dietitians of Ontario and the Canadian Society of Exercise Physiology. She is also Board Certified in Sports Dietetics (CDR-USA).As a Registered Dietitian and Exercise Specialist, Beth conducts group and individual programs to help people to improve their eating habits, integrate physical activities into their lifestyle, and manage their weight.As a Sport Nutritionist, Beth works with competitive and recreational athletes of all levels and ages to ensure that they are eating for peak health and performance in life and sport. Teams and athletes at the international, national, University, provincial, regional and professional levels benefit from her nutrition expertise. As a workplace wellness advocate, Beth specializes in applying training principles developed for sport performance to business executives and the development of workplace wellness programming for both the government and business sectors

Brian RobitailleBrian, currently a Program Coordinator at the Richcraft Recreation Complex-Kanata, has worked in Ottawa Parks and Rec. since 1984 in aquatics and fitness. He has been an indoor cycling instructor since 1997 (when there were only a few studios in the city), a personal trainer since 1994 (when muscles were just invented), and the Sham-Wow guy for Interactive Nutrition at trade shows across the globe since 2001 (giving him a microphone in front of an audience is often a mistake). He has been an avid amateur bike racer for 15 years, and is still achieving personal bests in individual time trials, gravel road races, and multi-stage Masters (50+) road races thanks to training with power metrics. Credentials: A-EMCA, NGA, CSC-CI (ret

RA Centre, 2451 Riverside Drive, Ottawa, ON K1H 7X7 www.racentre.com/FITRendezVous (613) 733-5100

learn connect develop fit rendezvous 18 · eating a low- inflammatory diet – rachel cavan...

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