R.I.F.T.icious

End of the R.I.F.T. Phiit Season 2011

 

We are going to miss stair climbing! Can't believe we crawled up backwards on hands & toes and of course back down again. Ottawa tourists were amazed at the sight. What an amazing core and upper body workout!  Last four minutes of the last one hour workout we ran up and down the 263 stairs behind Parliament twice! Of course "the run is the rest" so we had a light 30 min run to finish off the 2011 season. 

Thank you to all our Riftors who worked out with us during our May - October 2011 season. Sebastian and I (Avril) had a great time leading such an amazing group of dedicated fitness buffs. Early May 2012 we will be out Rifting again in the great urban areas of Ottawa! Now we will focus on strength training, spinning and yoga at the YMCA/YWCA on Argyle. We hope to see you in the gym or out on one of the many running routes here in Ottawa!

R.I.F.T. Phiit™ Session # 4

 

Grab the bull by the horns and join us for 6 weeks of Running Intervals & Functional Fitness Training! 

This is your last opportunity to test your strength and endurance during an outdoor R.I.F.T. Phiit series of parcouring, plyometrics, skipping, yoga and other wild and crazy fitness moves in 2011. E-mail now to let us know that you would like to register for 2 or 3 days per week.

Dare to join us for 3 sessions per week ($315 + hst = $355.95)

Dare to join us for 2 sessions per week ($240 + hst = $271.20)

Tues. & Thurs. 6 -7 pm in the Arboretum, Experimental farm

Sat. 8 - 9 am + optional 1/2 hr run around Parliament area

R.I.F.T. Phiit™ Session # 3

 

 

 

The last Riftor to run to the top of the hill does just one pushup. The rest of the Riftors keep doing pushups till the last one arrives! If you can run 5 km and really want to include the rest of your body in your workout, join us! Running Intervals and Functional Training for one hour - 2 or 3 times per week is a great way to meet new like minded fitness fanatics. It is not too late to have an amazing body for summer!

Join us by clicking the "email me" link at right. Scroll down here 2 posts for Registration info.

R.I.F.T. Phiit™ Session # 2

 

Our second session of R.I.F.T. Phiit will begin this Tuesday May 31st @ 6 pm in the Arboretum. 

Session one was a blast! The spring rain couldn't stop us from working out in the great urban areas of Ottawa!

After 4 weeks of training we are ready to push our hill running, sprinting, parcouring, skipping, spider man pushups, handstands etc. to new levels. Sebastian and I (Avril) look forward to Rifting with our regular Riftors and welcome new comers who have yet to take the giant leap and join us for some fun and very effective Running Intervals & Functional Fitness Training!

We would love to R.I.F.T. with you 2 or 3 days per week! Lets get into our best shape ever this summer! Send us an e-mail for info. or to register for our next session.

 

R.I.F.T Phiit™ Session #1 Registration

 

Spring sessions of  R.I.F.T.Phiit™ begin Tuesday May 3rd. Join us for the first 4 week series of one hour sessions of running with intervals of functional training exercises. You can sign up for 2 or 3 sessions per week. If you want to get into the best shape of your life..... join us 3 days per week for all 4 blocks of Rift training to take place over the summer!

In the one hour training session we will achieve 3 -5 minute intervals of running with 3 minutes of exercises such as parcouring, pushups, smartbell moves, skipping, hill and stair running etc. The easy runs are the rest from the intervals of exercises. 

News:  We are introducing A Women Only Session & Level 2 training sessions. 

Women of all levels: Run a total of 5 km over the one hour session by the end of the 4 week series. If you can run 5 to 1 walk intervals for 2 km, you will be fine with this training level.

Mixed Level 2: Run a total of 5 km during the one hour session from day 1. If you run 5 km+ regularly and want to push your overall fitness to a higher level with the functional training exercises, you will love this challenging program. The run is the rest!!!! Start practicing your pushups and burpies now!

Dates:  Session #1 May 3rd -28th, Session #2 May 31st - June 25th, Session #3 July 5th -30th, Session #4 Sept 6th - Oct 15th for a six week duration to end the season.

Frequency:  3x per week is ideal to achieve best results. 2x per week is an option.

Session Duration:  1 hour

 

Time:  Women - All Levels on Tuesdays & Thursdays @ 5:30 pm, Saturdays @ 9 am sharp!

           Level 2 on Tuesdays & Thursdays @ 6:30 pm, Saturdays @ 8 am sharp!

Locations:  The Arboretum in the Experimental Farm and the Rideau Canal locks beside Parliament Hill.

Equipment:  Backpack specifically for running (big enough to fit a smart bell inside), speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna 

* We do have a few H2Go hydration backpacks and speed ropes available for purchase

Cost:   4 week program of 3x/week at $210 + hst

          4 week program of 2x/week at $160 + hst

Payment:   Can be made directly to Avril or Sebastian by e-mail transfer, paypal, cash or personal cheque payable to Sculpt Club™. 

Registration: Click on the "email me" link here at the top right

Refund Policy:  We want to see you reach your personal health and fitness goals! Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are non transferable to other family members or friends.  Feel free to send us an e-mail with any questions.

 

 

New Program - Women only, all levels

 

 

 

Fun, fabulous and freaking hard training with like minded women! A little crazy perhaps -  yes. A very effective workout, absolutely! If you want to maximize calorie burning, core strengthening and better overall muscle toning during a one hour workout, join R.I.F.T. Phiit™ three times per week!

 

All content, including photos are ©Avril Patrick of Sculpt Club™

Level 2 Training

 

 


An intense program that will push you to your ultimate fitness... fast! This a primal gym workout in the best urban environments of Ottawa.

Push yourself to the max with a progressive program of three sessions per week. Get stronger, leaner and more defined with a high calorie burn workout.

Phiit: Plyometric High Intensity Interval Training

R.I.F.T. Phiit 2011

At last our identity is coming to light! Our company name, Sculpt Club™ has evolved over the years and so have our outdoor training programs. Here is the new logo for our latest fitness program R.I.F.T. Phiit™.

I discovered the amazing graphic talent of Isidoros Koliavras while searching 3D art on line. Isi was willing to work with our logo concepts and with his superb talent he has been able to bring our Redback spider to life! I am thinking that a 4'X4' print of our Redback will look great in our dining room! Someday perhaps we will meet Isi in Athens and we can thank him in person for his work over a big greek salad.

Sebastian and I (Avril) would like to thank Kym Shumsky for her inspiration to "get with it" and have a web presence for our fitness program. Kym's patience and expertise helped me to set-up this blog in 2009. With her advice I have recently created a simple website that hopefully can be viewed anywhere, anytime on any device by a wide audience. I might even get a smart phone soon. Stay tuned for our twitter updates!

 

R.I.F.T.icious™ Session #4

This will be the best and the last outdoor R.I.F.T.ing™ session of 2010!

Lets make the impossible,  possible!

Sept 7th - Oct 2nd, Tuesdays & Thursdays @ 6 pm in the Arboretum of the Experimental Farm and Saturdays @ 8 am on the Ottawa River behind Parliament. For program rates and other details, please scroll down to blog entry R.I.F.T.icious #3

“If you want to be happy, set a goal that commands your thoughts, liberates your

energy, and inspires your hopes.”                                              Andrew Carnegie

 

R.I.F.T.icious™ P.h.i.t.

R.I.F.T.icious™ P.h.i.t.

Join us for a two week program of core strength training featuring the TRX Suspension system created by a member of the U.S. Navy Seals. This is a complimentary program to our R.I.F.T.icious™ routine. Are you up for the core challenge?

Dates: Aug 17 - 28th, 2010

Frequency: 2x per week is ideal to achieve best results. Session Duration:   1 hour

Time: Tuesdays & Thursdays at 6 pm, Saturdays at 8 am sharp!

Location:   Arboretum in the Experimental Farm

Equipment Needed:   Backpack, speed rope, yoga mat & or Big Towel (Bath Sheet) water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna, (speed ropes and packs are available from Sculpt) Be prepared to get a little dirty!

Refund Policy: Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are non transferable to other family members or friends please. Please be sure of your ability and availability to commit to enrollment in our programs.

All photos and weblog content are © Avril Patrick and Sebastian Citro of Sculpt Club™.

In The Beginning......

 

 

This guy is amazing! Ahead of his time, I must say. O.k. this is a little crazy. We don't jump through windows or off bridges in our R.I.F.T.ing™ program. We just want to be functionally fit and feeling totally free while running. The Art of Parcouring enables us to use our outdoor environment as our gym. Yes it can seem really crazy at times but we do love it!

 

 

R.I.F.T.icious Spiderman Pushups!

Now what better way to work your core, build upper body strength and  challenge your lower body flexibility!   

R.I.F.T.icious # 3

 
 
Week three of  R.I.F.T.icious™ session # 2 ended with a great workout this morning behind Parliament. A light rain kept us cool and lightly watered.  The surfaces were a little slick for parcouring in the beginning but all ran smoothly . I think week 4 is going to really push our physical limits to new heights!

R.I.F.T.icious™ Session #3 will begin next week and will run four glorious weeks. Just send us an e-mail to confirm your registration.

Here are the registration details:

Dates: Session #3 July 6th -31st,  Session #4 Sept 6th - Oct 2nd 2010.

Frequency:  3x per week is ideal to achieve best results. 2x per week is an option.

Session Duration:  1 hour

Time:  Level 1 on Tuesdays & Thursdays @ 5:30 pm, Saturdays @ 8 am sharp!

           Level 2 on Tuesdays & Thursdays @ 6:30 pm, Saturdays @ 8 am sharp!

Locations:  The Arboretum in the Experimental Farm and the Rideau Canal locks beside Parliament Hill.

Equipment:  Backpack specifically for running (big enough to fit a smart bell inside), speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna 

Refund Policy:  Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are non transferable to other family members or friends. We want to see you reach your personal health and fitness goals! Feel free to send us an e-mail with any questions.

R.I.F.T.icious #1 Almost Reaches Nirvana

      

Running up the last hill on Thursday night in the Arboretum was tough! I came pretty close to reaching Nirvana.... or was that just a little dehydration..... I better drink up for the National Capital 1/2 Marathon tomorrow morning. 

Next week we will have a break from R.I.F.T.ing to recoup and enjoy some new and familiar sites with our eyes and cameras. R.I.F.T.icous™ #2 is going to be amazing!

R.I.F.T.icious #2 Registration

New Dates for our second Running Intervals and Functional Training Sessions are as follows:

Tuesday ,June 8th - Saturday, July 3rd

Day & Time: Tuesdays & Thursdays @ 5:30 p.m. Level 1, 6:30 p.m. Level 2

                       Saturdays @ 8 am Levels 1 & 2 Combined

Registration Evening: Sunday May 30th @ 7 p.m. 

Come and celebrate the completion of Session #1, Register for #2, eat and drink R.I.F.T.icous™ delectables and best of all meet new members! We will have a viewing of some of the video footage shot during all past training days. 

 

All photos and weblog content are © Avril Patrick and Sebastian Citro of Sculpt Club™.

R.I.F.T.icious #1, Week 2

Two weeks into our first session of the 2010 season and all is Running smoothly! Sebastian and I are having a blast leading our members over, under and through some of Ottawa's finest terrain. The sessions are progressive in difficulty and the new challenges are being met with some outstanding efforts by our R.I.F.T.ors™.

          
 
Here is a comment sent to us by Sam following the premier session:

Day 1: Showed up late and ended up stuck with the 'Advanced Group.' 10 Minute Mark: All going well, warmed up and running like a champion. 11 Minute Mark: This is the worst experience of my life. I want to die. 24 Minute Mark: Bowels beginning to fail. Must run at the back of the group. Damn, forgot to pack the toilet paper. 33 Minute Mark: I think I can see Jesus. I can see him, its beautiful.... 41 Minute Mark: If you wanted to know what life would be like if the Nazi's won the war - exercise with Avril during RIFT 52 Minute Mark: There is an alien running next to me, offering a freshly poured glass of Guiness. It's creeping me out. 60 Minute Mark: I don't remember running down these big hills...Sebastian is a liar A great challenge - fun, with lots of hard work, great leadership and team motivation. I look forward to tomorrow's next adventure!

All photos and weblog content are © Avril Patrick and Sebastian Citro of Sculpt Club™.

R.I.F.T.ing Begins in May!

 

Spring sessions of  R.I.F.T. icious™ begin Tuesday May 4th. Join us for the first 4 week series of one hour sessions of running with intervals of functional training exercises. You can sign up for 2 or 3 sessions per week. If you want to get into the best shape of your life..... join us 3 days per week for all 4 blocks of Rift training to take place over the summer!

In the one hour training session we will achieve 3 -5 minute intervals of running with 3 minutes of exercises such as parkouring, pushups, smartbell moves, skipping, hill and stair running etc. The easy runs are the rest from the intervals of exercises. 

News:

We are introducing Level 1 & 2 training sessions. 

Level 1: Run a total of 5 km over the one hour session by the end of the 4 week series. If you can run 5 to 1 walk intervals for 3 km, you will be fine with this training level.

 

Level 2: Run a total of 5 km during the one hour session from day 1. If you run 5 km+ regularly and want to push your overall fitness to a higher level with the functional training exercises, you will love this challenging program. The run is the rest!!!! Start practicing your pushups and burpies now!

 

 

Dates:  Session #1 May 4th -29th, Session #2 June 8th - July 3rd, Session #3 July 6th -31st,                        Session #4 Sept 6th - Oct 2nd 2010.

Frequency:  3x per week is ideal to achieve best results. 2x per week is an option.

Session Duration:  1 hour

Time:  Level 1 on Tuesdays & Thursdays @ 5:30 pm, Saturdays @ 9 am sharp!

           Level 2 on Tuesdays & Thursdays @ 6:30 pm, Saturdays @ 8 am sharp!

Locations:  The Arboretum in the Experimental Farm and the Rideau Canal locks beside Parliament Hill.

Equipment:  Backpack specifically for running (big enough to fit a smart bell inside), speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna 

Payment:   Can be made directly to Avril or Sebastian before or on the first day of training. Cash or cheque payable to Sculpt Club™. 

Refund Policy:  Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are non transferable to other family members or friends. We want to see you reach your personal health and fitness goals! Feel free to send us an e-mail with any questions.

Here is a testimonial by Micheal Lobsinger, one of our R.I.F.T.ors™. Check it out!

 

                 

 All photos and content are © Avril Patrick and Sebastian Citro of Sculpt Club™.

UrbanR.I.F.T.Training #3

UrbanR.I.F.T.™ sessions 1 & 2 have been a blast. Sebastian and I are feeling Fit, Flexible and just Fabulous seven weeks into training! If our health and fitness has moved to another level ..... our members must be feeling good! Hmmm.... perhaps a testimonial or two can be blogged.

R.I.F.T. sessions will continue for another 4 week series. We have moved the start time ahead 15 mins to 6 pm on Tuesdays and Thursdays. Traffic is so unpredictable. 

Here are the details:

Dates:     August 4th - August 29th, 2009

 

 

Frequency: 3 x per week is ideal to achieve best results. 2x per week is an option

Session Duration:   1 hour

Time:   Tuesdays & Thursdays at 6 pm, Saturdays at 8 am sharp!

Locations:   Arboretum and the Rideau Canal/Ottawa River behind Parliament Hill.

Equipment Needed:   Backpack, speed rope, water bottle or bladder, bug dope, sunscreen, band-aids, sunglasses, hat or bandanna, (speed ropes and packs are available from Sculpt)

 

 

 

All photos and content are © Avril Patrick and Sebastian Citro of Sculpt Club.

 

 

UrbanR.I.F.T.Training #2

We will begin our second session of Urban R.I.F.T.™ next week! It is not too late to sign up for some fun and challenging Functional workouts in the great outdoors. Our workouts are progressive throughout the 4 weeks. Not to worry, as we will offer options for various levels of fitness and ability. If you can run for five minutes, perform functional exercises for three minutes and repeat this series over the course of an hour, then you are up for our program.

Sebastian is having fun with Parcouring and is thrilled to have the opportunity to share his new passion. Baby steps with this activity. All in the name of fun and challenging our fitness abilities. No pressure to perform in this program. Options are available!!!!

The hot weather is here at last. Love it, Love it, Love it!!!! It is crucial that we drink plenty of water during and rest up after each session. We will offer info on an optional three day vegan raw food cleanse. Summertime is a fabulous time for this type of light eating. We did a 4 week vegan raw cleanse in January! Our energy was fabulous and we were able to shed the extra weight we gained over the holiday season. Yes we do like to indulge in the sweets too..... once in a while of course!

Dates:     June 30th - July 25th, 2009

Payment:   Can be made directly to Avril or Sebastian before or on the first day of training. Cash or cheque payable to Sculpt please. 

Refund Policy: Once the training program has commenced there will be no refunds under any circumstances. Paid sessions are not transferable to other family members or friends please. We are available by e-mail if you have any questions about this program. Please be sure of your ability and availability to commit to enrollment in our programs. We want to see you reach your personal health and fitness goals!

All photos and content are © Avril Patrick and Sebastian Citro of Sculpt Club™.

UrbanR.I.F.T.Training Begins!

 

Day one at the Arboretum was slow to start but once paper work and late arrivals were all present, we were off and running! Our new backpacks are a great fit for our equipment. I really appreciate that the pack fits nicely on the back and doesn't bounce too much. Finding a great pack for running that is roomy enough for our equipment and a water bladder was a real challenge for me.

 

We have a great group of R.I.F.T.ors™ for our first 4 week session of training. I think we are going to have a lot of fun while making great progress with our fitness levels. 

All photos and content are © Avril Patrick and Sebastian Citro of Sculpt Club™.