November Newsletter

November News: New Classes, Community Outreach, & Upcoming Events at BTB!

Hello BTB Community!

As we move into November, we're thrilled to reflect on the incredible energy and achievements we've shared. This month, we’re excited to celebrate milestones, welcome new talent, and highlight our team’s ongoing commitment to outreach. Our BTB family keeps growing and thriving, and we’re so grateful to have each of you along on this journey. Read on to see what’s new, what’s coming up, and how you can make the most of the season with us here at BTB!

Community Outreach:

BTB Visits Waswanipi Cree First Nations Reserve For Fitness Workshop

At BTB, we believe in the power of fitness to change lives, and last month, we had an incredible opportunity to share that mission beyond our gym walls. Four of our team members embarked on an 8-hour journey to the Cree Nation of Waswanipi to lead a 3-day fitness development workshop with the local community.

During this time, we worked side-by-side with community members, providing hands-on guidance in fitness, nutrition, and healthy lifestyle habits. This experience was more than just teaching—it was about building connections, exchanging knowledge, and empowering each participant to take charge of their own wellness journey.

We returned from Waswanipi inspired by the resilience and enthusiasm of the community, and grateful to have been a part of their journey toward healthier, more active lives. We’re proud to share this experience with all of you and look forward to more initiatives that allow us to spread BTB’s values and passion for fitness even further.

Come Out And Try:

Yoga or Strength Class!

Fall Programs & New Class Options

November is the perfect time to join in!

This season, we’re rolling out even more ways to stay active and keep progressing in your fitness journey at BTB! Here’s what’s new:

• Fall Yoga Program: Join Coach Laura Pifer on Wednesday nights from 6:15 to 7:15 p.m. for our relaxing and restorative fall yoga sessions. These classes are designed to improve flexibility, balance, and mental clarity—perfect for unwinding mid-week.

• Strength Class & ExpressFit 45: We now offer Strength and ExpressFit 45 classes, running six days a week! The ExpressFit 45 is a fast-paced, 45-minute workout that’s perfect for those with busy schedules, offering an efficient, high-energy session that fits into your day. Both classes are ideal for anyone looking to build strength, endurance, and overall fitness.

Try it out for free! As a BTB member, you can invite friends, family, or colleagues to enjoy a free trial class of their choice. It’s a great way to explore our new offerings, whether you’re trying something different or bringing someone new to the gym.

Don’t forget—no sweat consultations are also available if you’d like to discuss your goals or explore which classes suit you best. Let’s make this fall your strongest season yet!"

Member of The Month:

Sarah Kennedy

This month, we’re thrilled to celebrate an extraordinary milestone achieved by one of our own! Coach and long-time BTB member Sarah Kennedy has officially completed 1,000 classes—the first member ever to reach this mark at BTB!

Sarah’s dedication and energy are an inspiration to everyone around her, and we’re so proud to recognize her commitment to health and fitness. Whether she’s leading a class or working out alongside our members, Sarah embodies the strength, resilience, and community spirit that define BTB.

Please join us in congratulating Sarah on this incredible accomplishment! Next time you see her at the gym, be sure to give her a high-five or shout-out. Here’s to Sarah and to all our members pushing toward their own milestones—keep going strong

Watch The Video Presentation Below

HIRING: Massage Therapist

We are seeking a skilled, licensed massage therapist to provide services to our clientele 2-3 times per week, with an opportunity to increase to 5x per week starting in February/March to cover maternity leave. This contractor position is perfect for someone looking to grow their client base while working within a dynamic fitness environment that promotes holistic health and wellness.

November Postpartum Rehab Program:

Last Chance To Register!

Join Our November Postpartum Rehab Program!

Whether you’re 6 weeks, 6 months, or 6 years postpartum, it’s never too late to restore strength and function in your core and pelvic floor. Our 4-week postpartum rehab program is designed to help moms reconnect with their bodies through a comprehensive examination and progressive healing plan.

Classes are held at Between The Bumpers, and babies are always welcome! You’ll also get your assessment done at Oaktree Health in Stittsville, ensuring a tailored approach to your recovery.

Next Session: November 4th - 29th

Mondays and Fridays at 10 AM

Cost: $349* (Includes assessment fee + group classes)

*May be covered by your extended health benefits!

Click the link below or email us at info@betweenthebumpers.com to register.

Schedule Announcement

Yoga Night: For the month of November Yoga will run on Wednesday nights at 6:15PM

Christmas Party: Our potluck style Christmas Party will be on Saturday November 30th at 6PM this year

Blog Post

Why Offseason Strength and Conditioning is a Game-Changer for Young Athletes

As young athletes wrap up their season, the allure of rest and downtime can be strong. However, for those looking to elevate their game and safeguard their bodies against injuries, the offseason is not a time to sit still—it's a time to get ahead. Strength and conditioning programs and personal training offer invaluable benefits that extend far beyond the playing field. In this post, we'll delve into why engaging in a structured training program during the offseason is crucial for young athletes, both for enhancing performance and for ensuring long-term participation in sports. Read More....

Looking Ahead:

Youth Fitness Program in January

Exciting news for 2025! Starting in January, BTB will be launching a Youth Fitness Program designed to inspire the next generation to stay active, build strength, and develop a lifelong love for fitness. This program is ideal for youth looking to boost their athletic skills, improve confidence, and gain valuable fitness education in a supportive and fun environment.

Classes will be held on Monday and Wednesday evenings at 6-7PM, providing structured, age-appropriate workouts (Grades 6-9) that focus on foundational strength, mobility, and safe movement patterns. Whether they’re new to fitness or already active, this program will be a great way for young people to build healthy habits early on.

If you know someone who might be interested, stay tuned for more details, or click to pre-register as spots are limited. Let’s kick off 2025 by helping our youth build strength, resilience, and confidence!

BTB Christmas Party!

November 30th, 2024

Mark your calendars! We’re excited to celebrate the holiday season with our annual BTB Christmas Party, and you’re invited! Join us on Saturday, November 30th for an evening of food, fun, and festivities with your BTB family. This is a wonderful chance to unwind, connect with fellow members and coaches, and toast to all the hard work and accomplishments of the past year.

We’ll have food, drinks, music, and maybe even a few surprises to make it a night to remember. Whether you’re new to the community or a longtime member, we’d love to see you there. Keep an eye out for more details coming soon, but be sure to save the date!

Let’s celebrate the season together. We can’t wait to see you!

🌟 Celebrating BTB's Committed Club! 🎉

At BTB, we know that true success comes from consistency, not perfection—and our Committed Club members embody this every day. These dedicated individuals have embraced the motto "Be Consistent, Not Heroic," proving that steady effort beats chasing quick wins. Their journey is about more than fitness; it's about building lasting habits, sparking progress, and inspiring those around them.

This November, we're excited to recognize 17 members who have shown incredible commitment, consistently showing up and pushing their boundaries. Your dedication is the foundation of our community, and we can’t wait to see where your hard work takes you next!

Keep up the amazing work! Your persistence is a shining example for everyone. 💪🏅

Sarah Kennedy 20

Eric Gange 19

Cindy Evers 18

Bryden Harris 18

Shaun Perry 18

Jo Van Dyk 17 

Josh O'Keefe 17

Pat Pielsticker 17

Derek Couturier 14

Susan Featherstone 14

Eliane Guindon 13

Matthew Hands 13

Michael Leroux 13

Dennis Sabourin 13

Kathy Bell 13

Sam Sabourin 13

Desiree Walko 13

Try a FREE Adult Fitness Class Today!

Book your FREE Strength Class or ExpressFit 45 Class today and try out BTB!

These two programs are perfect for the busy working professional trying. to fit fitness into their lives.

Book a FREE No-Sweat Consultation

Are you interested in joining the gym, but not sure where to start? We're here to help!

Schedule a 1-on-1 consultation with a member of our team today!

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