Facilities & Services

2012 Urban Wellness Centre (our brochure)

Our strength and cardio equipment is all manufactured by LIFE FITNESS brand. The equipment is brand new to our facility and pieces are listed below:

Cardio
• 6 treadmills
• 3 crosstrainers
• 1 summit climber
• 2 recumbent cycles
• 2 upright cycles

Strength
• Multi-station consisting of lat pulldown station, tricep station, seated row and cable crossover
• A multitude of single stations for both lower and upper body
• A series of dumbbells ranging from 5-100 lbs.

• TRX suspension training

Additional
• Stability balls

• Medicine balls
• Bosu’s  Tubing• and more!

Steam Rooms
Available in both the men’s and women’s change rooms for member use.

Services

CHIROPRACTIC

Dr. Sasha Kamani is the Urban Wellness Centre’s chiropractor.  He works out of Osborne St. Chiropractic clinic located at  757 Osborne St.  Call 475-9188  for your appointment.   He offers special rates for Urban Wellness Centre members.  Please call for more details!

MASSAGE THERAPY
Our Professionally Certified Massage Therapist Maribeth is available onsite.
Mondays 12:00-6:00 p.m.
Receipts available upon request.

Rates (non- members add $10 per session)
55 minutes – $50
25 minutes – $30

85 minutes- $65

To book your appointment please call 949-1846 or sign up in the appointment book on the reception desk.

PERSONAL TRAINING

Initial Session:

-a comprehensive individualized program is developed for you and the trainer will walk you through your new workout ensuring proper execution of moves.

Follow up Sessions:

-meeting with the trainer at 45 min. sessions to continually tweak your program to achieve your goals in a timely fashion.  Trainer can meet weekly, bi-weekly or monthly with you depending on your individual needs.

Please complete attached form at least 2 days prior to your initial appointment UWC PT Intake Form

FITNESS TESTING:
“Fitness” includes a number of components that can be assessed. Among these are cardiovascular fitness (how fit your heart and lungs are), flexibility, muscular strength and endurance. A measure of body composition, as an indicator of nutritional habits and unhealthy fat distribution, provides an additional valuable measure.

A fitness assessment can take many forms. The following list of measurement techniques will be used by your Certified Personal Trainer to measure your present level of physical fitness:

• Resting Heart Rate
• Resting Blood Pressure
• Body Composition
  • Height and mass
  • Skinfold measurements (subcutaneous body fat)
  • Bioelectrical Impedance (body fat %)
  • Waist circumference
• • Aerobic Fitness Assessment
  • MCAFT (each stage consists of 3 minutes of stepping on a 3 level step platform)
• • Musculoskeletal Fitness
  • Power tested by Vertical Jump
  • Strength tested by Handgrip dynamometer
  • Endurance tested by number of push ups and partial curl ups performed
  • Back extension test
• • Flexibility
  • Sit and reach test

Results of the above tests will be explained to the individual and recommendations for lifestyle improvements will be made. A comprehensive booklet will be sent home with the individual explaining results. Confidential client sheet will be kept on file for future reference.

Personal Training Packages
Having a difficult time getting motivated? Not reaching your goals even though you are working out every day? Want to feel healthier or improve your fitness level? Training for a specific sport?

If you answered yes to any of the questions above, then hiring a personal trainer might be for you! Certified through the Canadian Society of Exercise Physiology and a degreed professional, your onsite trainer can help you to reach your goals.

STARTER PACKAGE

-this package includes a one hour fitness test and comprehensive fitness program.  AMAZING VALUE!

Fitness Classes
The majority of classes offered are included in your annual membership fee. Occasionally a specialty instructor may be brought in on a class sign up basis with an attached fee.

Life Coaching & Dietitian Services:

(ALL RATES LISTED ABOVE)

NUTRITION SERVICES

Initial Session:

This nutrition service includes a complete dietary, blood work and environmental analysis. You will be asked to complete the detailed Nutrition Analysis which includes 13 categories.  These categories will be used to analyze your food, beverages and overall nutritional intake and behaviours.  Points are assigned and summarized to provide information on the areas for goal setting.   In addition, in this initial session, your blood work will be reviewed and analyzed for areas that may predispose you to developing certain chronic lifestyle diseases.  Finally, your environmental analysis will include assessment of your challenges at work, home and in social settings.  It will also include identifying any support you may have for achieving your overall health goals.   All of the above analyses will be used to work with you to create your nutrition and health action plan, which will be based on your overall goals.

Follow-up Sessions:

These sessions will focus on a particular area that has been identified from your detailed analyses for working on to achieve your overall goals.   Each session will be dedicated to a particular area that will help you move closer to achieving your goals set in your initial session.

Diet Analysis:

The Diet Analysis service is a detailed assessment of your current eating, drinking (alcoholic and non-alcoholic beverages) and general lifestyle analysis.   Using tools such as the Nutrition  Analysis combined with  the Rate Your Diet Tool, you will be provided with a detailed summary of the areas in your overall diet that are working in your favour and areas that are not.  You will be given some recommendations on how to create the necessary actions to change your diet and lifestyle to suit your overall heath goals.

Meal Plans:

Personalized, balanced, nutritious and tasty meals that reflect the foods you enjoy. Meal plans include foods from your culture and personal preferences modified to help you achieve your health goals.   Meal plans include 3 main meals with 3 snacks all portioned to help you eat well, experience high energy and improve your overall health

Dietitian Package of 5 Sessions

This includes services with the dietitian.  Your package includes:

• An assessment of your diet and lifestyle practices. You will enjoy assessments of various health markers such as: Blood pressure, body fat composition, body mass index, and waist circumference.
• An initial session to review the assessment findings, establish your objective (s) and begin the process of setting goals to meet your objective (s).
• In addition your package of 5 includes 4 follow-up nutrition coaching sessions with the Dietitian/Life Coach.  Each session is 30 minutes in duration and is designed to work at achieving your stated objective (s).  The sessions will also provide a safe space for you to do the most important work of all- working on yourself!
• Finally, the package of 5 will personalize the Nutrition Analysis which is designed to track your progress in use of 13 categories of food and beverages, including use of ‘junk foods’, timing of meals and use of alcohol, to name a few.   The results from this analysis are designed to coach you into being aware of your food choices, your state of hunger/satiety; triggers for overeating/under eating and to equip you to put together meals that are balanced and nutritious with ease.

Dietitian Package of 10 Sessions:

• The package of 10 sessions includes all of the above services plus,
• A 1-week personalized meal plan. The meal plan is designed for 6 meals throughout the day, along with how much to eat at each meal in order to help you reach your goals.

Most health insurance plans will cover the cost of nutrition consultation.  Some plans cover as much as 80% to 100% of this service.  Please check your coverage. We direct bill to your insurance provider.

ARTICLES FOR YOUR ENJOYMENT:

SMART Weight Management Reminders

LIFE COACHING

Are you looking for change?  Do you desire greater rewards from your life?  Do you have dreams, but can’t find the courage, or the time to live that dream?  Have you struggled with your passions and feel that you’re not being true to your life’s purpose?

At some point in our lives we have all asked ourselves these questions.  For many of us we often get caught up in living our lives based on the opinions of others or what we think is expected of us.  This approach tends to net us lives that are either unfulfilling or disempowering.  It is at this time that our ‘inner knowing’ tells us we need to step back and assess our lives and its direction.

We all have dreams to live our healthiest and happiest lives possible; both professionally and personally. These dreams can be as simple as making more quality time for family.  Or, they can be as big and bold as we will allow ourselves to dream.  Too often though, we limit ourselves by thinking we don’t have the solutions to realize a wildly successful life.  That’s where I come in.  I will help you build on your past successes and move you forward to creating more solutions for your successful life.

People often asked me “what is coaching?” I define coaching as helping  people live a healthier and happier life both professionally and personally. I will work as your success coach to help you identify the areas in your life that, once balanced and order is achieved, will  move you forward to living your best life possible.

The coaching services will champion you to help you get to where you want to be in your personal and work life.  It is built upon listening, hearing, empowerment, support, commitment, caring and action.  This package will provide you with information that will help you decide if you are ready for coaching. You will also gain information to help you get a good feel for what coaching really is and the role a coach can play in helping you realize your dreams.

In Health and Happiness, Phyllis Reid-Jarvis, RD, CDE, Life Coach

What is Life Coaching?

As your  success coach I will:

• Support you to discover the solutions that lie within you
• Work with you to clarify your values and solutions
• Create with you solutions for how you will achieve what you really want
• Be a non-judgemental sounding board for your ideas and solutions
• Challenge you in a respectful but empowering way to expand your solutions and move beyond any limitations you may hold
• Work with you to develop a direction and focus to achieving your goals
• Provide you with acknowledgement with all your wins and challenges
• Provide you with encouragement to move forward
• Be a resource of information that will help you formulate your solutions for success

Through weekly/bi-monthly coaching sessions as your coach, I will focus on you, and help you realize your dreams and desires.  As your coach, I will listen, ask powerful questions, help you create new perspective and offer insight.  From these sessions you will begin to discover the solutions that lie within you and be able to identify the obstacles and blocks that exist between you and your healthiest, happiest life. From all this, you will be able to create action that will help you fulfill your goals.  As your success coach, I will be alongside you all the way moving you forward to realizing your greatness.

What coaching is NOT?

Coaching is not therapy, counselling or mentoring.  Coaching is focused on your strengths not weakness and the future not the past.  It is a commitment to forward thinking and forward actions.

Overview of my role as your coach:

As your coach, I bring many qualifications to our partnership.  I am a…

• Supporter:

Together, we will work to accomplish your solutions for success.

• Listener:

I will listen to you.  I will create a safe, non-threatening, non-judgemental space for you to speak freely about your goals, your dreams, your challenges, and your ultimate solutions for success.  I will actively and emphatically listen to you.  Based on what I hear you say and not say, I will encourage and motivate you.  You will do most of the talking because the solutions to your success lie within you.

• Perspective Shifter

Your success lies in how you see the world rather than how you think the world sees you. This view is the corner stone of your success and as your success coach I will help you see things from a different perspective.  By simply changing your view or interpretation of a situation or a desire, you will gain clarity.  With this new view and clear definition of your purpose you will begin to discover the solutions within you for living your most successful life.

• Achiever

Your success depends on your willingness to dream and take action.  I will support you in your dreams and gently challenge you to achieve them.  I will work with you to broaden your perspective on what you think you can achieve and work with you to achieve beyond your wildest imagination.

• Questioner

Questions are critical in helping you find your own way, to get to the heart of and unlock the solutions that lie within you.

• Safety Zone Challenger:

There is no comfort in the safety zone, yet so many people cling to this safe harbour.  I will challenge you to step out of your comfort zone.  Take some risks in order to realize that success is waiting for you.  The safest place to be is in the unknown zone of life.  This is where your greatest growth and biggest successes lie.

Overview of the benefits to be had from using our service:

• Clarity
• Empowerment
• Action
• Results
• Confidence
• Perspective
• Responsibility
• Commitment

What does a Coaching Session with me look like?

Each session is scheduled for 30mins up to 1-hour.  Sessions may be conducted either by telephone, Skype, email or face-to-face in our office.

The coaching session focuses on where you are at with the purpose being to take you to where you want to be.  The session is completely focused on helping you get what you desire. This involves dialogue between us with the aim of helping you obtain a fulfilling life.

You will be given a forum to speak freely, safely and as much as you desire. It is by listening to what you are saying or not saying that I will be able to help you establish what is important to you by clarifying your values.

With your input, we will co-create value-based goals and a plan to achieve them. Through collaboration, you will be supported to achieve your goals.

We offer a number of ways in which you can benefit from our coaching services.  Please choose the format and frequency that best fit your needs.

Based on the frequency of our coaching agreement, you will receive coaching sessions based on the format you feel best suit your needs. Five (3) minutes will be spent at the start setting your intentions for the session and communicating what you desire to achieve from, and what you are willing to give to the session to ensure you move one step closer to reaching your goal.

Forty-seven (47) minutes of each session will be dedicated to facilitating you to reaching your goal.

The remaining ten- minutes (10) of each session will be dedicated to your personal reflection and recharging.  This will be accomplished by checking to see how aligned the end results of the session are with your intentions at the start.   It is this focused approach on you that will ensure you achieve your desired goals.

I encourage you to commit to setting consistent times for our sessions based on the agreed to frequency.  If you’re in the US or Canada, I will call you at no extra charge. If you are connected to Skype I will call you, all other international clients will need to arrange to call me.

Referrals:

I love referrals.  A referral from you is one of the greatest compliments I could receive from you.  If you refer someone and they enter into a coaching agreement, you will receive a thank you gift and a bonus session for free.

My Areas of Speciality:

As a success coach, I specialize in a variety of areas:

• Life Transitions ( career change, relationships, loss, aging, empty nest)
• Health and Nutrition
• Weight Management
• Living successfully with Chronic Diseases
• Work-Life Balance
• Building Successful Relationships
• Personal Development

Who do I coach?

I accept clients locally and globally.  It is understood that our sessions will be conducted only in English.  Our sessions will be conducted at a mutually agreed to time. I offer coaching for individuals, couples or families.  Coaching sessions are done by telephone or in my office.   Please see page 4 for information on what a coaching session with me looks like.

Fees and Methods of Payment:

Bundle Sessions:

To get the most out of your coaching session, it is recommended you commit to a minimum of 3 sessions initially.   I offer this to all first time clients at an introductory rate of *$495.00 CDN (members of the Urban Wellness Centre pay $360.00). This represents an investment of 20% in you on my part. This demonstrates my commitment to your success.

Coaching Fees and Methods of Payment:

1-hr session is an investment of $150.00 CDN each.  Many organizations provide a health spending account that may help cover the cost.

Payment of fees is required in advance of sessions or at the time of the sessions.  Please see the business standards below regarding refund of fees.

All major credit cards, cheques or cash are accepted. We accept payment via PayPal, or calling our office to pay via telephone.

Policies and Procedures:

Punctuality:

If you are late 30 minutes the session will be appropriated accordingly.  There is no refund for missed time.  (Extraneous circumstances will be considered).  The same policy applies to your coach, if she is 30-minutes late for your appointment, she will refund that portion of your fee and rebook a new makeup session at no cost.

Business Standards:

1.  Start the coaching session on time and end on time

2.  Refund Policy: 24-hour notice to clients for cancellation, if not, full refund of fees paid*

3. Clients require giving 24-hr notice of cancellation, if not, fees are not refunded*

4.  Clients commit to completing an assessment form that provides information to both coach and client as to the reason for requesting coaching

5.  Confidentiality of clients’ personal information and topics discussed is kept in accordance with Personal Health Information Act (PHIA)

6.  Responsibility of coach to let client know any issue that is deemed potentially life threatening to the client or to someone else, any acts deemed illegal or criminal in nature, will be reported to the appropriate authorities.

7.  I am open and honest with my clients, and tell the truth

8.  I am committed to living my life as a model to my clients

9.  I do not judge my clients- I see each client as a unique individual and as a person who is special and deserves the utmost respect, truth and honouring

10.  I respond to all calls/emails within 1-working day

* Life is unpredictable, knowing this; we do understand that unforeseen circumstances may prevent 24-hr notice of cancellation.  It is understood that both parties will take this into consideration without penalty.

Accountability:

The Coach:

I commit to you that I will hold myself accountable to you in the areas of:

• Honesty
• Caring
• Confidentiality

• Respect
• Empowerment and Encouragement
• A Comfortable, Non-Judgmental Environment
• Punctuality

The Client:

I expect you to hold yourself accountable to:

• Honesty
• Achieving Goals and Dreams
• Respecting Yourself
• Making Yourself a Priority
• Being Prepared for our Sessions

For more information about our company and the services offered please

Visit our website: http://www.UltimatePotentials.com

Or call 204-942-8179