Two NEW Pilates classes at Focus

Technique Pilates

Technique is a full body introduction program to learn the fundamentals of good technique in Pilates.  Sessions will be designed to dynamically strengthen the muscles around the bones and joints as well as lengthen the spine. This is a perfect program for anyone new too Pilates or anyone returning back too it after some time.  Benefits of the program will include improved flexibility, body tone, posture and energy levels.

Program Duration: September 12 to December 12   1 x per week

Instructor: Jillian Botting

Times: Saturday 9:30 – 10:15AM

Cost: $190.00

Minimum number to run program: 4

Advanced Pilates

This program is for the weekly Pilates practitioner who is looking to build their practice and technique.  Focus will be on core, arms, gluteus and inner thighs for improved body alignment, improved muscular strength, neuromuscular recruitment, mobility and flexibility.

Program Duration: September 12 to December 12   1 x per week

Instructor: Jillian Botting

Times: Monday 6:00 – 6:45PM

Cost: $190.00

Minimum number to run program: 4

Don’t miss your chance to be involved.
Call Hope at (613) 544-7999 to register today.

Randy Zabukovec

Focus is offering two FREE workshops

Intro to Yoga Nidra – The Simplest & Most Effective Meditation

2 Hour Class on September 17th   from 11:00 to 1:00PM

Yoga Nidra is a conscious state of deep sleep; this research proven practice can reduce 
and prevent many ailments such as: stress and trauma, chronic pain, anxiety and depression. Yoga Nidra also strengthens the immune and endocrine systems, nervous and cardiovascular systems and much more. Join Jonathan in the practice of Yogic Nidra to experience the rejuvenation of 2 to 3 hours of sleep in just 20 minutes!


Quiet the Mind – Meditation for Beginners

4 Hour Workshop on September 17th   from 1:30 to 5:30PM

It has been long known the spiritual and emotional benefits of meditation but science is now supporting the physiologic benefits of meditation as well! In this workshop you will experience the different forms of meditation that can easily be applied and integrated into daily life. Participants will explore meditation of breath, meditation in motion, meditation in stillness, and meditation in food experience.

Don’t miss your chance to be involved.
Call Hope at (613) 544-7999 to register today.

Randy Zabukovec

Spring is here! I love this time of year!

More light, increased energy, new goals, and challenges to meet.  We have lots of great new initiatives this Spring and Summer to challenge you to new levels of fitness and health.

Megan is hosting a four-week outdoor boot camp this Spring. Participants will be challenged outdoors around the beautiful Woolen Mill grounds. This is a great way to add in some additional training or spice up your current fitness routine.

Maybe this is your year to try a triathlon? Our 2nd annual Intro to Triathlon program is set to start May 2nd. We have a great team of coach’s and support crew to get you across the finish line at the Cornwall Sprint Triathlon on August 27, 2016.  Check out last years testimonials.  It was a fantastic experience for everyone involved!

We have also changed up some of the fitness class sessions. DJ Ron is in the house and will be mixing up some tunes on Thursday morning as you sculpt out those legs, arms, and core!  We will also be continuing with our Pilates session, instructed by Claire, on Wednesday and Thursday. Join us on Wednesday and Thursday at noon to recharge your day with full-time trainer Jonathan MacCaul.

How about ending the summer with a supported bike ride through the Thousand Islands?  Join us for our 2nd annual Thousand Island Gran Fondo, where you can challenge yourself to one of three rides; 90km, 120km or 155km. Check out the website for more information and to register.

Focus is now offering a special discount to our current clients.  Any current client who refers a new client for personal training service will receive a 15% discount on their next 20-pack purchase. Contact Hope for further details.

No matter what your goal is we are happy to support your desire for improved health and fitness.  I have the best team and staff because we all truly care about your fitness and health goals.  We are committed to helping you be your best and enjoying your club!

Randy Zabukovec

Focus Bootcamp

It’s time to commit!
Register for our Focus Bootcamp, running May 3rd to June 4th, just in time for the Spring and Summer seasons.

Call or email Focus today to hold your spot.

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Randy Zabukovec

Intro to Tri

Our Intro to Tri program is beginning soon!
Don’t miss out on your chance to register.

See below for participant testimonials.



“As a result of this amazing experience, my training continues.”

I cannot say enough about the Introduction to Triathlon program offered by Focus Fitness. Invited by a good friend to join the program, I enrolled in the course as basically a non-swimmer, infrequent cyclist and runner. Over the course of 16 weeks, coached by a dedicated and talented team , I developed the skills to complete a triathlon at the end of the course. Along this journey , a wonderful sense of camaraderie developed amongst the participants, fuelled by the enthusiasm,support and good humour of the coaching team. As a result of this amazing experience, my training continues with Focus Fitness and I look forward to my next triathlon

Patti Medora

“Life begins outside your comfort zone!”

Last summer I was looking for a new challenge. I have been running for years but wanted to try something new. Randy suggested the Intro to Tri Training. I had running down but had not been in a pool in over 15 years and didn’t even own a bike. I signed up and haven’t looked back.

The experience was fun, challenging, exhilarating and life changing. Randy and his team of coaches are amazing teachers. I never felt out of place, always encouraged and welcome. Every week learning more about myself and how to swim, run, cycle safely and efficiently. The Sprint Triathlon at the end of the summer was Amazing and Fun. It was not about the time on the clock it was about setting a personal goal and accomplishing it with the support of new friends and excellent coaches. Life begins outside your comfort zone!

Donna Fitzgerald

“Gave me the knowledge and tools I needed to sign up for, and successfully complete a triathlon!”

Highly recommend “Intro to Tri”. If you have ever thought about a triathlon but not sure where to start, this is the course to take. It was step by step journey with full support along the way. Randy and his team put together a structured schedule tailored to individual ability, in addition to a variety of information sessions and guest speakers. I would have been too intimidated to enter a triathlon without this course, it gave me the knowledge and tools I needed to sign up for, and successfully complete a triathlon! What you learn in this course, opens the door to a multitude of future fitness opportunities.

Thanks Randy and the Ironstride team!”

Michelle Ferguson

Randy Zabukovec