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How to train for your first 10K run

As you know we have a little less than three weeks to go until our Opening day 10K run. We are excited to celebrate this day with you and to have you part of our well-being community. Never done a 10K before? Don't worry, we got you covered. You can either do the 5K, this would be the safer option if you haven't quite yet mastered the 5K race. OR take up the challenge! Those #2020 goals aren't going to reach themself. See our 10K - 101 training for first-timers. We will start our work in the gym to ensure the best possible result in three weeks. We will have to work to increase your aerobic capacity utilizing intervals as...

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Gym Etiquette

We want everyone to have a good time. There are a few rules and some that are implied. If this is your first time in a gym setting, please feel free to read this article to help you understand gym lingo and behaviour.  Its important: Keep hydrated  Wear the appropriate clothing  No cell phones allowed in the studios No bags allowed in the studios or gym floor First come, first serve  Be there 10 minutes before class to prep You are not allowed to film, or take pictures in the spin studio What to Bring:  Water bottle (There are water bottle available to buy)  Gym Towel (small hand towel)  What to wear:  sports bra legging  tank top / t-shirt  training...

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Dress Code

The Dress Code:  We understand you work hard to gain the body you want. Please be conscious about the other people around you and how you dress.  If we feel your outfit is inappropriate you will be asked to change.  The gym is used by men, woman and children. Keep that in mind when packing your bag.  Please wear clean clothes every time you come for training.  Your cleanliness is important.  Closed shoes are to be worn in all areas, except the yoga studio, at all times.  Shirts need to be worn at all times in the weights area.  Undergarments:  The rule: its there for 'support' to keep everything in place.  Underwear must be worn before sitting down in changing...

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Yoga Studio

Its important: keep hydrated  wear the appropriate clothing  no cell phones allowed in the studio  no bags allowed in the studio first come, first serve  be there 10 minutes before class to prep - The yoga studio is a quit zone intended for relaxation. Respect the people around.  What to Bring:  Water bottle (There are water bottle available to buy)  Gym Towel (small hand towel)   What to wear:  sports bra legging  tank top / t-shirt  Prepping:  Remove your shoes and socks and place them in the shoe holders  Items for the class will be laid out. Pick a mat  If you're doing a private session, gather your items. (mat, blocks)  When you are done please put away your items...

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The Spin Studio

Its important: keep hydrated  wear the appropriate clothing  no cell phones allowed in the studio  no bags allowed in the studio first come, first serve  be there 10 minutes before class to prep You are not allowed to film, or take pictures in this class.  - This class has a high level of noise and flashing lights. If you suffer from epilepsy please refrain from this class.  - You are allowed to do spinning on your own, please advise the trainers to help you.  What to Bring:  Water bottle (There are water bottle available to buy)  Gym Towel (small hand towel)  What to wear:  sports bra cycling shorts or legging  tank top / t-shirt  The shoes:  We would prefer you...

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