March Newsletter

🔥 March at BTB: Big Events, Big Wins, & Big Energy! 🔥

This month, we’re turning up the heat at BTB Fitness—literally! From our Member Awards & Bonfire, to CrossFit Open throwdowns, to postpartum recovery classes, March is packed with opportunities to challenge yourself, celebrate progress, and connect with the BTB community.

Here’s what’s coming up:

✅ Member Appreciation Bonfire – Celebrate our members with awards, marshmallows & good vibes!

✅ The Open Workouts – Three weeks of pushing limits & high-fives every Saturday.

✅ Postpartum Rehab – Moms, we’ve got your back with expert-led recovery sessions.

✅ Festivus Games Partner Competition – Grab a friend & put your training to the test in April!

Read on for all the details—March is going to be 🔥!

March Social:

🔥 Member Appreciation Bonfire! 🔥

🔥 BTB Member Appreciation Bonfire! 🔥

Saturday, March 22 @ 1 PM | Coach Sarah’s House

What:

We’re bringing the BTB family together for an unforgettable night of fun, food, and well-earned recognition! This is our way of saying thank you for your dedication, energy, and all the hard work you put in—on and off the gym floor.

🏆 Member Awards – Find out who’s taking home this year’s top honors! See past winners here.

Member Spotlight:

Cassandra Grant

We are pleased to announce that our Member of the Month is Cassandra, an exemplary individual whose dedication and resilience stand out within our community. Amidst the demands of her professional life and responsibilities as a devoted mother, Cassandra has consistently made her health and fitness a priority by actively participating in our semi-private training sessions. Her unwavering commitment to her fitness journey not only deserves recognition but also serves as an inspiration to those around her.

Cassandra’s impact extends beyond her own progress—she’s also setting an incredible example for the next generation. By encouraging her daughter to join our Youth Fitness Class, she’s instilled the values of health and movement early on. The ripple effect didn’t stop there—her daughter was so inspired that she brought along two friends, proving that when parents lead by example, their influence spreads far and wide.

Cassandra’s determination and positive outlook make her an invaluable member of our gym community. She adeptly balances the challenges of work and motherhood while striving toward a healthier lifestyle, positioning herself as a role model for her peers. We invite you to join us in celebrating Cassandra’s remarkable achievements and steadfast dedication to her fitness goals.

Fun Fact: Cassandra is also the Co-Owner of SoleFit, a local pedorthic foot clinic in Ottawa that she started with her brother Ryan.

The 2025 Open is Here! 💥🏋️‍♂️

The Open is back, and we’re bringing the energy every Saturday at 10 AM for three weeks! Join us on:

📅 March 1

📅 March 8

📅 March 15

Each week, CrossFit will announce the workout on Thursday, and we’ll take it on together every Saturday at 10AM at BTB. Whether you’re aiming for the leaderboard or just want to push yourself in a fun, supportive environment, this is your chance to get involved!

✅ Challenge yourself with exciting workouts

✅ Be part of an electric community atmosphere

✅ RX and Scaled options available—everyone can participate!

🔗 Sign up here: Open Registration or Just Show Up & Do The Workouts

Got questions? Ask a coach—we’ve got you covered! Let’s throw down and have some fun! 💪🔥and let’s throw down together! 💪🔥

Got questions? Ask a coach—we’ve got you covered! 🚀

Post Partum Rehab:

March 17th-April 11th

✨ Postpartum Rehab Class: Supporting Moms Every Step of the Way! ✨

Join Our March 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: March 17th - April 11th

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

March Social: Member Appreciation Bonfire @Sarah Kennedy's March 22nd 1PM

Open Workouts:

Saturdays at 10AM on: Mar 1, Mar 8, Mar 15

Blog Post:

Busy Professionals' Guide to Simple, High Protein Eating

🥩 Busy Professionals’ Guide to Simple, High-Protein Eating 🍳

Struggling to hit your protein goals with a packed schedule? Here are 3 quick fixes:

✅ Batch cook protein (grill chicken, bake salmon, or prep turkey in bulk)

✅ Keep high-protein snacks on hand (Greek yogurt, cottage cheese, jerky, protein bars)

✅ Make your breakfast count (eggs, protein oats, or a shake = fast & effective)

Want more simple, protein-packed meal ideas? Read the full guide here.Read The Full Guide Here...

Coming In April!

Join Us For A Partner Competition

Festivus Games Are Back – Who’s In

Last year, we had an awesome crew of Between the Bumpers members take part in the Festivus Games, a beginner-friendly CrossTraining-style competition designed for novice and intermediate athletes. It was a fun, supportive event, and we’d love to see even more of our community take part this year!

The competition takes place on Saturday, April 26, 2025, in Smiths Falls and is a great way to challenge yourself, have fun, and represent BTB alongside your fellow gym members (and its a partner competition!). If you're interested, check out the event page here.

🌟 Celebrating BTB's Committed Club! 🎉

At BTB, we believe success isn’t about perfection—it’s about showing up. 💪 That’s why we’re recognizing 16 dedicated members who embodied the mantra:

🟡 Be Consistent, Not Heroic.

These athletes prove that steady effort beats chasing quick wins. By prioritizing their fitness—even on busy days—they’re building habits that lead to long-term success.

👏 March’s Committed Club Members 👏

🏅 23+ Classes – Bryden

🏅 20+ Classes – Sarah, Cindy

🏅 16+ Classes – Emily, Michael, Derek, Susan, Josh

🏅 15+ Classes – Elsa-Joy, Casie

🏅 14+ Classes – Pina, Mike, Cait, Curtis

🏅 13+ Classes – Ben, Patrick

🔥 Want to see your name on this list? Keep showing up, stay consistent, and let’s crush March together!

Yearly Totals

Bryden Harris 23 (2/12)

Sarah Kennedy 20 (2/12)

Cindy Evers 20 (2/12)

Emily Benckhuysen 16 (1/12)

Michael Leroux 16 (1/12)

Derek Couturier 16 (2/12)

Susan Featherstone 16 (2/12)

Josh O'Keefe 16 (1/12)

Elsa-Joy Chalmers 15 (2/12)

Casie Campbell 15 (1/12)

Pina De Sousa 14 (2/12)

Mike Minard 14 (1/12)

Cait Warden 14 (2/12)

Curtis Scurr 14 (1/12)

Ben Shaver 13 (1/12)

Patrick Pielsticker 13 (2/12)

💪 Try a FREE Fitness Class – No Strings Attached!

Busy schedule? Not sure where to start? We’ve got you covered! Whether you want to build strength, boost endurance, or just move better, we have a class for you.

Choose from:

✅ Strength Class – Get stronger, move better, and build muscle.

✅ ExpressFit 45 – A fast, efficient workout designed for busy professionals.

✅ Youth Class – Help your teen develop confidence and athleticism.

👉 No commitment. No pressure. Just a great workout!

🔗 Book Your FREE Class Now

Book a FREE No-Sweat Consultation

Not sure where to start? Let’s make a plan tailored to your goals, schedule, and budget!

In this 1-on-1 consultation, we’ll:

✅ Talk about your fitness goals & challenges

✅ Create a personalized roadmap to success

✅ Answer any questions about our programs & memberships

No pressure, just expert guidance to help you take the first step.

🔗 Book Your Free Consultation Today

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