Sports Conditioning:
Improve performance in your chosen sport. Achieve both outcome or process goals with a tailored plan that is properly periodized for your sport season. Knowing when you need to peak and what you need to focus on will determine the type of training you need. Well balanced sports conditioning includes phases of programming that include: joint stabilization, joint mobilisation, general & specific strength, endurance and power. A well rounded program will include an integrated approach to conditioning your mind with specific mental conditioning tools and the body through not only the traditional method of developing strength, cardiovascular and flexibility training but also core conditioning, balance training, reactiveness and SAQ (speed, agility, quickness). We will begin with a full assessment to determine specific needs prior to training.

Circuit Training:
Circuit training is a fast, fun and effective way to get into shape and an excellent way to simultaneously improve stability, mobility, agility, strength and endurance. The circuit-training format utilizes a group of 6 to 10 stations of strength exercises that are completed one after another with some cardio intervals placed in between. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The total number of circuits performed during a training session may vary from depending on the level of the participants (beginner, intermediate, or advanced), your period of training (preparation or in-season) and training objective. Each session will include a warm-up, cool down and specific stretching exercises.

TRX Suspension Training:
The TRX is more than just the most versatile piece of exercise equipment available; it is a complete training system. It is a fast and effective workout that delivers results.

Each training session includes complete usage instructions, training tips and a comprehensive full body workout that can be adapted as your fitness improves.

Born in the U.S. Navy SEALs and developed by Fitness Anywhere Suspension Training is a revolutionary method of leveraged bodyweight exercise. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Weighing less than 2lbs. the TRX delivers greater performance and functionality than large exercise machines costing thousands of dollars. The TRX sets up in seconds so you can get and stay fit at home, the gym or on the road–wherever you want. Thousands of people of all fitness levels now train on the TRX, from professional athletes who need peak performance to everyday people who just want to feel and look their best, the TRX delivers.

Personal Fitness Training:
Our first meeting includes a full lifestyle consultation and evaluation to determine where to focus your attention with regards to your health and fitness related objectives. Personal training will improve the quality of your life as a result of the coaching and education you will receive in each session. Look and feel better, increase your energy and achieve the goals you have in mind. You will achieve the results you want faster when you have a plan to follow. My commitment is to devise a personalized plan just for you and follow up to be sure you stick with it. Everyone needs support and guidance and my goal is to provide you with what you need to achieve your vision.

Group Cycling Classes:
These training sessions are offered weekly on Schwinn spinning stationary bikes. The workout is guided by an instructor and the drills are choreographed to music to motivate the riders. The class contains interval drills based on cadence control, speed play, various body positions specific to cycling, work resistance and adequate recovery periods. It is specifically designed for cycling enthusiasts and other athletes looking to improve their cardiovascular fitness and cycling skills. Learn proper bike set up, riding positions and how to monitor work intensity and recovery. Heart rate monitors are recommended.

Mind-Body Coaching:
Improve the connection between your body and mind, and learn how to effectively develop your mental skills – skills that can give you an edge in sport and in life. Your emotions, sensations, past experiences, self-awareness, and even your thoughts all have an impact on your physical performance. Understanding how to be more in tune with your body can be the key to better mental fitness, and a better experience in your chosen sport. Together, we will explore the seven skills of mentallyfit athletes and the building blocks to developing or fine tuning your own mind body connection.

Post-Injury Rehabilitation Conditioning:
Post-injury rehabilitation relies on first and foremost receiving the proper diagnosis of the injury. Laura will work in conjunction with the practitioner who is treating you (osteopath, physiotherapist) and begin exercises when it is appropriate (depending on the severity of the injury and advice of the primary care giver). A specific program will be recommended including mobilisation and stabilisation exercises to restore the function of the injured body part and improve your overall condition.

Yoga Instruction:
Laura offers weekly yoga classes at the Gym Spa in Ste-Adele, Quebec as well as teacher trainings and educational workshops by special request at various locations. Laura follows the teachings of the Krishnamacharya lineage and blends the best of Kripalu and Vinyasa yoga to create inspiring, flowing practices.

The goal of the session is to develop mind, body and spirit awareness through breathing, relaxing and moving in a mindful meditative state. You will learn traditional principles of yoga which will allow you to connect with yourself, be fully present, overcome limiting thoughts, and move into self-observation without judgement. Learn how to gently open, stretch and strengthen the body respecting your own limitations.

We will focus on the practice of synchronizing breath and movement through both flowing and sustained postures.

Yoga is a 5,000-year-old spiritual tradition originating in India that began as a meditation practice to still the restless mind. Its focus became an inward journey in search of the self and the goal of all systems is the realization of the innermost self. The yogic system offers a complete strategy when it comes to mind, body and spiritual benefits including physical postures (asana), breathing techniques (pranayama) and meditation techniques to help each person find balance in their lives and work towards self improvement at all levels.

The practice of yoga teaches each individual to unite or join the mind, body, breath, and spirit to create an integrated being.

Everyone can practice yoga since it includes observing the breath and being mindful throughout the class or session. This will allow you to listen to the subtle and not so subtle cues your body gives you about how deeply, how strongly and how long you should hold a pose. Arrive with an open mind and an open heart.

Chakra Balancing:
By balancing your energetic body you will experience a greater sense of physical well-being, mental clarity and inner peace. It is a powerful way to improve your physical, emotional and spiritual health. This session promotes stress release and allows for deep relaxation. The body has an innate wisdom to seek balance; the techniques used will enable you to achieve a greater connection between the mind, body and spirit. Recommendations will be suggested to enable you to continue along your personal holistic path to complete health and vitality.

Personal Development:
Personal development refers to individual self-development focusing on self-awareness, developing strengths and talents, developing or renewing identity or image, enhancing quality of life, identifying and improving potential, or fulfilling dreams. Create a more fulfilling life that integrates all aspects of who you are. Together we will identify the big picture of what you want to create in your life then we design a road map to steer your focus in the right direction.

Lifestyle Balance Coaching:
Life balance coaching is a future-focused practice with the aim of helping you determine and achieve personal goals and attain lifestyle balance. Several different methods will be selected depending on the individual to help set and reach goals. My coaching draws inspiration from disciplines including psychology, sport coaching and yoga philosophy. Part of the process includes a values and priorities assessment and subsequently specific goal setting to achieve the desired outcome asdiscussed between coach and client.

Stress-Management Strategies:
Stress management is the ability to bring the body back into a relaxed state following an acute or chronic stressful situation for the purpose of improving everyday functioning and maintenance of overall health. Most people at some point will experience some form of imbalance, whether it is physical, emotional, spiritual or other. We begin by evaluating your level of stress to understand how it is manifested in your life. Once the cause of the imbalance is determined, a specific stress management tool will be recommended to help restore balance and reduce the stress response.

These techniques are simple, powerful and easy to learn. Once mastered, the body will be conditioned to relax in less time. The short duration of these techniques, facilitates their transfer and integration in a busy person’s life.

Relaxation & Restorative Retreats:
Retreats offer time to simply be and to reconnect with yourself. The retreats will include specific themes however the foundation of all retreats will remain the same offering: inspired learning, daily practice in yoga and/or fitness, time spent in nature and time for reflection. Reflective time provides a chance to focus inward, to notice the natural impulses in your body towards health and balance and to listen to that wise voice within - then return to your daily life fully recharged with renewed inspiration.

Presenter / Inspirational Speaker:
Laura travels frequently throughout the year offering courses, trainings and delivering key note speeches on topics relatingto personal development, lifestyle balance, life success and productivity, yoga, and mind-body coaching. Laura is available for bookings for educational seminars, inspirational workshops, master classes and private training/coaching. Please contact her through e-mail with your inquiries or regarding how you can have a program tailored for your organization.

Teacher Training:
Laura offers training to teachers and instructors wanting to improve their instruction and take their teaching to the next level in the areas of yoga and group cycling. She also works in collaboration with FMG (Fitness Marketing Group) offering trainings in the Bender method. These specific workshops are a minimum of four hours in duration. To schedule a teacher training in your facility please contact Laura Warf directly for more details.