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HomeSports and FitnessFree online fitness resources
 
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Free online fitness resources

21-Day Re-Boot Challenge

Are you ready to take charge and make positive steps towards building a healthier lifestyle? Have you ever felt overwhelmed about where to start, and get discouraged by the flashy ads and costly online apps? Let us introduce you to the 21-Day Re-Boot program! This signature WGSC program is free, easy-to-use, and provides helpful strategies that are sustainable so that you can make long-lasting changes towards good nutrition, healthy fitness habits, and an improved sense of well-being.

Simply print or download the weekly calendar below to track your progress. This package also includes useful tips to help you set and reach your goals! Research shows that having a written plan with specific timelines and a way to track your progress can improve your overall success. So does having a friend or being part of an online community such as the Fitness at WGSC Facebook Group who helps keep you motivated along the way. Ask a friend to join you virtually and get started together.

Weekly progress sheets

Simply print or download the weekly calendar below to track your progress. 

  • Weekly Progress Sheets (PDF)

Progress sheets-accessible version

To track your progress simply create a chart with seven (7) headers. One header for each day of the week Monday through Sunday. Each day there are three goals. One for fitness, one for nutrition and one for wellness. Aim for 12 entries on your progress chart each week. Four from each category. A list of each goal ideas can be found below.

 Fitness goal ideas
  • Schedule in one WGSC fitness classes from this week’s schedule
  • Re-do your favourite WGSC fitness class video
  • Complete the “Fitness Challenge of the Day”
  • Design an at-home work-out for yourself
  • Complete 30+ minutes of cardio training (any kind!)
  • Complete 20+ minutes of strength or resistance
  • Complete 15+ minutes of stretching or try some yoga
  • Turn on your favourite jams and dance for 15 minutes
  • Go for a walk, hike or run to hit your step goal for the day
  • Take a lunch time movement break to reset your body and mind
  • Do your physiotherapy exercises
  • Do a balance test each day this week
  • Start your mornings this week with a 15 minute walk in your neighbourhood
  • Add up your minutes of house chores (shoveling snow, vacuuming, etc.)
  • Try a fitness app – there are many free ones that provide work-outs, tracking, etc.  
 Nutrition goal ideas
  • Try simple meal and snack prep hacks, like washing and cutting up fruits and vegetables so that they are ready to go when need them.
  • Try one of the nutrient-dense recipes that we share.
  • Drink 8 cups of water
  • Eat only whole foods as snacks today
  • Eat at least one meal that is entirely whole foods today
  • Plan a meal with 5 different colours of foods on your plate
  • Cut back on caffeine
  • Try a “Meatless Monday”
  • Try fruit for dessert
  • Set aside time to plan and prep your meals in advance for 2-3 days.
  • Calculate your personal calorie requirements and plan accordingly
  • Calculate your personal protein requirements
  • Learn about proper portion sizes and practice them
  • Eat slowly and remove distractions like TV and phones
  • Incorporate healthy fats into your meals
  • Track your sodium in-take and modify as needed
  • Order less take or, or explore local options that offer healthy meals
  • Incorporate more fiber 
 Wellness goal ideas
  • Enjoy reading for pleasure
  • Do some gentle exercise outdoors, like walking, hiking, or bird watching.
  • While you’re outside, stop for a moment and enjoy the senses of nature around you.
  • Start a gratitude journal and write down the things you are thankful for each day
  • Do a craft, make art, play music, or enjoy any kind of creative outlet
  • Help someone today
  • Listen to music that makes you happy
  • Try meditation or breathing techniques before bed 
  • Go to bed 1 hour earlier tonight
  • Try something new today
  • Do one thing that you have been putting off today
  • Take a digital break and unplug for a set period of time
  • Create a mantra for this week – something to keep you inspired and focused.
  • Check in on a friend today or call someone that you love
  • Look back at photographs that remind you of good times and happy memories

Online Fitness Classes and programs

Stay active, healthy, and motivated at home by joining in our free online workouts by visiting the Fitness Facebook page. Each class varies in length and interest, and led by our certified fitness instructors and personal trainers. Pick one that works for you and get your sweat on! If you do not have access to Facebook, that’s okay. Check out the archived list of classes below.

If you require an accessible workout option visit our Wayne Gretzky Sports Centre YouTube channel. Watch for additional workouts available soon.

Always consult a qualified medical professional before beginning any exercise program. Any content or information provided in the videos is for informational and/or educational purposes only and any use thereof is solely at your own risk. The Corporation of the City of Brantford bears no responsibility for your use of the videos or any damage or injury arising therefrom, and shall not be held liable in any way for any inaccuracies, errors or omissions in the reports or information that appear therein. The views expressed in the videos are not those of the editors or of The Corporation of the City of Brantford but of the individual authors.

Body weight workouts

Body weight workouts
  • 12-60 mins with Katie (100 reps challenge)
  • 20 minutes toilet paper with JR 
  • 20 minutes towel work out with Sharon
  • 30 minutes full body with Greg 
  • 30 minutes full body with Greg  
  • 30 minutes lower body with Greg 
  • 30 minutes stair work out with Terri  
  • 30 minutes sit and fit with Wendy 
  • 45 minutes with Katie (weights, bench or chair, band optional) (video 1)
  • 45 minutes with Katie (video 2)
  • 45 minutes ball and band work out with Terri
  • 45 minutes with Terri

Cardio workouts

Cardio 
  • 15 minutes High Intensity Interval Training with Katie 
  • 20 minutes Tabata with Meredith (high and low impact options provided) 
  • 25 minutes High Intensity Interval Training with Terri 
  • 30 minutes with Meredith (high and low impact options provided) 
  • 45 minutes High Intensity Interval Training and Upper Body strength with Meredith 
Cardio and core 
  • 10 minutes core with Olena  
  • 20-30 minutes Core workout with medicine ball with JR
  • 30 minutes with Meredith 
  • 30 minutes with Terri   
  • 45 minutes with Katie (video 1) 
  • 45 minutes with Katie (video 2)
  • 45 minutes with Meredith  
Cardio and tone 
  • 45 minutes with Katie (video 1)
  • 45 minutes with Katie (video 2)
  • 45 minutes with Meredith
  • 45 minutes upper body and cardio with Meredith
  • 45 minutes with Terri
  • 45 minutes upper body and cardio with Terri
  • 45 minutes upper body, cardio and core with Katie
  • 50 minutes with Meredith (video 1)
  • 50 minutes with Meredith (video 2)
  • 50 minutes with Terri 
Dancefit 
  • 30 minutes with Casandra (video 1)
  • 30 minutes with Casandra (video 2)
  • 30 minutes with Gerri (video 1)
  • 30 minutes with Gerri (video 2)
  • 30 minutes with Gerri (video 3)
  • 30 minutes with Gerri (video 4)
Spin 
  • 30 minutes with Meredith 

Gentle Exercises

Gentle movement and stretch
  • 30 minutes with Katie (video 1)
  • 30 minutes with Katie (video 2)
  • 30 minutes with Katie (video 3)
  • 30 minutes with Katie (video 4)
Pilates
  • 20 minutes standing pilates with Olena 
  • 30 minutes with Olena  
  • 30 minutes basic with Olena
  • 40 minutes mixed levels with Olena 
  • 40 minutes intermediate with Olena (video 1)
  • 40 minutes intermediate with Olena (video 2)
  • 45 minutes basic with Olena
  • 45 minutes resistance bands with Olena
  • 45 minutes with Olena
  • 45 minutes intermediate exploring range of motion with Olena
  • 45 minutes intermediate with foam roller with Olena
  • 45 minutes mixed levels with a small ball with Olena
  • 45 minutes with weights with Olena
  • 50 minutes mixed levels with Olena
Yoga
  • 10 minutes hip opening with Mel 
  • 12 minutes breathing techniques for balance and calm with Mel 
  • 15 minutes chair yoga with Mel 
  • 15 minutes seated yoga with Mel 
  • 15 minutes yoga in motion with Mel 
  • 25 minutes with Mel  
  • 25 minutes with Mel  
  • 25 minutes gentle yoga with Mel 
  • 45 minutes outdoor yoga with Rose 
  • 45 minutes Slow Flow with Rosemarie  
  • 45 minutes flow with Casandra

  • 45 minutes Slow Flow with Rosemarie (video 2)
  • 45 minutes Slow Flow with Rosemarie (video 3)
  • 60 minutes Slow Flow with Rosemarie (video 4)
  • 60 minutes Slow Flow with Rosemarie (video 5)
  • 45 minutes Slow Flow with Rosemarie (video 6)
  • 50 minutes slow flow gentle stretch with Rosemarie (video 7)
  • 50 minutes Joyful Slow Flow with Rosemarie 
  • 50 minutes with Rosemarie (video 1)
  • 50 minutes with Rosemarie (video 2)
  • 60 minutes gentle hatha with Rosemarie 
  • 60 minutes gentle slow movement with Rosemarie 
  • 60 minutes with Rosemarie (video 1)
  • 60 minutes with Rosemarie (video 2)

Strength classes

 Gentle muscle tone with tunes
  • 30 minutes with Gerri
  • 30 minutes with Wendy
  • 45 minutes with Gerri
Full body strength
  • 30 minutes with Greg (video 1)
  • 30 minutes with Greg (video 2)
  • 30 minutes with Sharon
  • 30 minutes with Terri
  • 40 minutes with Greg
  • 40 minutes plus extra core with Katie
  • 45 minutes with Katie
  • 45 minutes with Katie
  • 45 minutes with Katie (video 2)
  • 45 minutes with Katie (video 3)
  • 45 minutes with Meredith (note: begin at 7 minute mark of video) (video 1)
  • 45 minutes with Meredith (video 2)
  • 45 minutes with Meredith (video 3)
  • 45 minutes with Meredith (video 4)
  • 45 minutes with Terri (video 1)
  • 45 minutes with Terri (video 2)
  • 45 minutes with Terri (video 3)
  • 45 minutes with Terri (video 4)
  • 45 minutes with Terri (video 5)
  • 45 minutes with Terri (video 6)
  • 50 minutes with Katie
  • 50 minutes with Meredith (with Tabata Cardio)
  • 60 minutes with Spencer (video 1)
  • 60 minutes with Spencer (video2)
  • 100 repetition challenge with Katie
Upper body strength
  • 20 minutes with Wendy  
  • 25 minutes no repeat work out with Terri 
  • 30 minutes with Terri 
  • 30 minutes with Meredith 
  • 30 minutes with Katie (light weights)  
  • 30-45 minutes with Terri
  • 40 minutes including core work out with Katie 
  • 45 minutes with Katie
Upper body and core strength
  • 45 minutes with Greg
  • 45 minutes with Spencer 
Lower body slow burn and core strength 
  • 30 minutes with Terri (body weight only) 
  • 45 minutes with Katie (video 1)
  • 45 minutes with Katie (video 2)
  • 45 minutes with Meredith (video 1)
  • 45 minutes with Meredith (video 2)
  • 45 minutes with Meredith (video 3)
  • 45 minutes with Meredith (video 4)
  • 45 minutes with Meredith (video 5)
  • 45 minutes with Terri
  • 45 minutes with Terri (video 2)

  • 45 minutes with Terri (video 3)

Fitness for kids

Dancefit for Kids 

20 minutes Dancefit for Kids with Casandra (video 1)

20 minutes Dancefit for Kids with Casandra (video 2)

20 minutes Dancefit for Kids with Casandra (video 3)

Family Fitness
  • 30 minutes Family Fitness with Meredith 
  • 20 minutes Family Fitness with JR 
Fitness for Kids
  • 30 minutes Fitness for Kids with Spencer 
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Sports and Fitness
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    Pool and Fitness Centre Hours

    SEPTEMBER 3 – JUNE 30

    Monday to Friday: 5:30 am - 9:00 pm

    Saturday to Sunday: 8:00 am - 6:00 pm

    Learn more about holiday hours and cancellations.

    Indoor Track Hours

    Monday to Sunday: 6:30 a.m. to 10:00 p.m.

    Learn more about holiday closures and cancellations.

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    Wayne Gretzky Sports Centre
    254 North Park Street
    Brantford ON N3R 4L1
    519-756-9900
    Fax: 519-759-4640
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