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Registered Group Fitness Programs at Trico Centre

  • Go Beyond Drop-In – In addition to 80+ monthly drop-in classes, Trico Centre offers registered programs like yoga, weightlifting, aquafit, and more—perfect for building routine and accountability.

  • Fitness for Every Stage – From prenatal and postnatal to active aging and chronic condition support, programs are tailored to meet your needs at every life stage.

  • Expert-Led & Research-Based – Classes are designed and led by qualified professionals using evidence-based practices in areas like diabetes management, bone health, back care, and Parkinson’s rehab.

  • Mind & Body Wellness – Programs like Tai Chi, Chair Yoga, Brain & Body, and Pilates for the Pelvic Floor support mental focus, stress reduction, mobility, and functional strength.

  • Build Community While You Train – Small-group settings offer a supportive, social environment that helps you stay committed, make new connections, and move with confidence.

 

 

Jump to: Building Better | Mind/Body | Adaptive | Baby & You | Specialized


Building Better Series

Building Better is a series of specialized programs designed to increase function and performance.

 

Better Boners

 

We “erected” this program with the root goal to address Pelvic Floor rehab and function in men. About 1/4 men will have some dysfunction in life, at any time about 1/8 already do, but on average it takes 6 YEARS to diagnose. Learn proper contraction, relaxation and coordination of the pelvic floor and associated structures in the area. Proper function may result in improved performance in life, in sport; and of course, in bed. The stigma around men’s pelvic floors is “stiff”: demystify and destigmatize. “Get up” for this class, I know I “wood.”

Better Backs Program

Too much slouching over a desk? Stiff and sore from daily activities or lack there of? This solution can be a LIGHT rehabilitative class or a preventative measure. Better Backs can help strengthen back muscles and alleviate low back pain. In this 8-week series we look to release muscular tension and decompress the spine, while building functional strength through extension and rotation. For those working “stiffs” that needs to relax a little.

Better ‘Betes Program

Exercise is a key factor to managing Diabetes (Type I, Type II, or pre-diabetes) and regulating your blood sugars. Based on the most up-to-date research from C-Change, Diabetes Canada and the NIDDK, cardio and weight training is combined in this class to facilitate 100 minutes of moderate activity a week, led by our professional trainers.

Better Boomers

Move through life with spontaneity and confidence! Focused on maintaining functional independence, creating strength and power, minimizing your risk of falling. This class includes ground-to-stand training and makes our seniors strong!

Better Balance Program

This program is designed to help you prevent falls, improve balance, stay strong and maintain independence. The exercises focus on core stability, balance and gait, muscle strengthening, flexibility and endurance. This program is for adults 65 years of age and over. Participants are assessed and monitored. Participants must attend at least 75% or 6 out of 8 classes per month. Please call 403-225-5561 to register.

 


Registered Mind/Body Programs

Our mind/body registered programs support mental focus, stress reduction, mobility, and functional strength.

Yoga Workshop: Back Bends

Strength and mobility take center stage as you dive into back bends. Benefits include reducing fear, anxiety and stress, improved posture, back and core strength and counteracting the daily grind of sitting too much. Take your yoga to the next level and learn some cool new party tricks!

Yoga Workshop: Arm Balances

This is a 4-week intensive on arm balances like crow, crane, peacock, flying pigeon, and maybe some other bird like poses. Strength and balance are key and built through repetition and refinement. Take your yoga to the next level and update your social media profile pic at the same time.

Yoga Workshop: Inversions

See what the world looks like when its inverted. Gain the strength, balance and CONFIDENCE of going upside-down. Headstands and handstands are considered the queen and king of the yoga poses for a reason. Find out why and how using supported progressions and expert refinement.

Candlelight Yoga

Enjoy a special evening of effortless and pure restorative poses. Calm the mind and the senses in this special ambient setting. Come treat yourself to some needed quiet time.

Promoting deep relaxation and relief from the effects of chronic stress. Time to reconnect with ourselves and restore our minds and bodies.
Please bring your own yoga mat.

Chair Yoga

Have you hesitated to try yoga because it’s challenging to get down on the floor? Now a chair becomes your mat. Just about any pose that can be done standing, sitting or lying on a mat can be adapted to a chair. Class includes breathing, meditation, stretching, strengthening and lots of fun!

Tai Chi / Qi Gong

This is an effective and enjoyable way to improve flexibility, balance, coordination and relaxation. Qi Gong means “Energy work”. The Dharma Qi Gong forms help muscles and tendons become stronger, more relaxed and more flexible. Qi Gong and Tai Chi are gentle ancient Chinese exercises for modern people, and can be practiced by people of all ages.

 


Adaptive and Rehabilitative Programs

An innovative and inclusive fitness series aiming at increasing physical activity for those with additional physical, mental, or emotional needs, or to help individuals manage chronic conditions, recovery, and improve functional health.

Adaptive Strength

A unique class for those with developmental disabilities. Using the TRX and other implements, safe and supported strength and fitness training is designed for increasing muscle tone and improving balance and function. Get stronger, get more active and get social! Aides are encouraged to assist where and when needed.

Adaptive Zumba

The adapted Zumba program is aimed at increasing physical activity levels and motor coordination in a fun and positive atmosphere. Open to those with additional physical, mental and/or emotional needs. Focusing on fine motor skills, following directions, and building confidence. The class will have all development aspects like team work, confidence, memory, and creativity. Aides are welcome and free of charge.

Adaptive Yoga

This specialized class teaches those with special needs adaptive yoga/stretching. All abilities and all ages welcome! Modifications and alternatives are always given so that everyone feels success and comfort. Breathing and relaxation provide soothing to delicate nervous systems. Yoga poses and adapted stretching provide grounding, strength and balance improvements. Participants leave with the tools they need to deal with sensory stimulation and changes helping them to be successful in school, work, relationships and life.

Parkinsons & Neuro Rehab

This class is designed for individuals with Parkinson’s Disease and related neurodegenerative disorders. The program focuses on specific, research-based exercises to help improve mobility, flexibility, balance, gait, cognitive functioning, overall strength and coordination, and mitigate symptoms. The classes include bodyweight exercises, functional circuits, stretching, and non-contact boxing drills.

Aqua for Arthritis

This innovative deep water and transitional class uses the water and warm temperatures make for the perfect environment to help anyone with joint afflictions: Osteoarthritis, rheumatoid arthritis, bursitis, late-stage hip/knee replacement recovery, etc. This is a gentle water work out designed with movements recommended by the arthritis foundation aquatic program. 45 minutes of deep-water exercises are much the same as a regular class performed more slowly and with a focus on joint health and range of motion and flexibility. Then 15 minutes for the final stretch and fine motor patterns in the hot tub makes for the perfect finish!

Hypopressives & Core

Hypopressives is a specialized program of abdominal, core and pelvic floor conditioning/reconditioning. Great for all ages, Hypopressives features:

  • Eccentric contraction/ postural anticipatory muscles
  • Diaphragm lengthening
  • Decrease intra-abdominal pressure
  • No pressure on the pelvic floor
  • Increase vascular flow
New parents with PREMOBILE babies are welcome.

Bone Builders

Focused on maintaining bone health, creating strength and power, and minimizing your risk of falling. This weight-room based class makes our seniors strong! Not to be confused with building boners.

 


Baby and You (prenatal and postnatal)

New parents can bring baby along to splash, stretch and strengthen together. No childcare needed because your baby is part of the workout!

Prenatal Yoga

Our prenatal yoga classes go well beyond simply modifying yoga poses. We celebrate community and strive to make your pregnancy as comfortable as possible. Addressing any aches or pains in your body, expressing anxiety you may be experiencing and connecting with others in a safe space, all with the goal of making you feel more comfortable.
Stretch, strengthen and balance the pelvis, pelvic floor and all associated structures with the intention of encouraging your baby into a more optimal birthing position so you may have a more functional, less complicated birth and help quicken postpartum recovery
Safe for all trimesters and modifications are offered. Gentle targeted stretches, breathing, visualization and relaxation that make the birth experience easier and more joyful. It will get you ready physically, mentally and emotionally for the birth of your baby.

Baby & You Yoga

Targeted, gentle poses designed for the changing needs of your body and mind. This supportive class helps rebuild core strength, improve posture, increase energy levels and reduce symptoms of postpartum depression. Help your body heal! Pre-mobile babies recommended.

Baby & You: Stroller-cise

Meet new moms, enjoy the fresh air, and get fit! Enjoy a cardio and full body workout including hips, thighs, gluteals, core and some upper body. In poor weather, Fall classes may move indoors to the Trico Centre gymnasium. Please dress baby and you appropriately for chilly temps and bring a blanket or yoga mat.

Baby & You Strong

Get stronger together! A fun and functional workout designed for postpartum moms with babies. This class focuses on rebuilding core strength, improving posture, and increasing overall fitness through low-impact strength training and gentle cardio – all while bonding with your baby. Movements are tailored to suit postnatal recovery, with options for every fitness level. Pre-mobile babies recommended.

Baby & You AquaFit

Ease back into fitness and introduce your baby to water! This program is designed for caregivers and babies from 6 months to 2 years. Seated in a Dolphin Floater, an approved floatation device, your little one will be safely tethered to your side while you jog, strengthen and stretch in the water. Swim diapers with a plastic pant over top are required.

Note: This class may include one session with waves.

Baby & You Barre

This class focuses on posture, core strength and flexibility, and is inspired by a blend of dance, strength training and yoga. This class uses the barre, along with resistance bands, light weights and bender balls. The results? A long, lean, strong body. Pre-mobile babies recommended. Please bring blankets and carriers.

Hypopressives & Core

Hypopressives is a specialized program of abdominal, core and pelvic floor conditioning/reconditioning. Great for all ages, Hypopressives features:

  • Eccentric contraction/ postural anticipatory muscles
  • Diaphragm lengthening
  • Decrease intra-abdominal pressure
  • No pressure on the pelvic floor
  • Increase vascular flow
New parents with PREMOBILE babies are welcome.

 


Specialized Programs

Our Specialized Programs offer focused training designed to build confidence, skill, and strength in a supportive environment.

Teen Girls On Weights (TOW)

This Train with Trico introduction is a safe comfortable environment for TEEN girls to learn how to lift effectively. Dive into the do’s & don’t’s of the gym, and de-bunk many fitness, health and wellness myths. Build your foundations of breath, posture and connection; then build muscle/definition, strength & power. Machine exercise, free weights, cardio and core are all covered.
This program has been generously subsidized by the InMotion Network.

Pilates for the Pelvic Floor

A lack of pelvic floor awareness results in weakness that impacts musculoskeletal, urinary, reproductive and digestive health. It can contribute to back pain and sacroiliac/ hip instability and can affect anybody from the young and active to the older adult. In this class you’ll gain awareness and re-learn how to properly utilize this oft-neglected musculature. All genders welcome!

Women On Weights (WOW)

This Train with Trico introduction is a safe comfortable environment for women to learn how to lift effectively. Dive into the do’s & don’t’s of the gym, and de-bunk many fitness, health and wellness myths. Build your foundations of breath, posture and connection; then build muscle/definition, strength & power. Machine exercise, free weights, cardio and core are all covered.

Women on Weights 2.0

WITH CHRISTINE

Strong. Empowered. Unstoppable: Building on the foundation of the original program, WoW 2.0 is the next-level strength training experience designed specifically for women who are ready to advance their lifting skills, boost confidence in the weight room, and break through plateaus. This program dives deeper into progressive overload, proper form, compound lifts, and strength-building strategies that support long-term results and real empowerment.
Whether you’re aiming to lift heavier, move better, or simply feel stronger in your daily life, WoW 2.0 provides expert guidance, community support, and personalized progressions to help you own your strength—both physically and mentally.
Get ready to level up. Your power is just getting started.

Row: CREW

Developed in-house, it is the first of its kind WORLDWIDE!
If you’re sexy and you row it, take the next step in rowing and team-work in this crew based class. Technical proficiency, cardio endurance and power will all be developed through single, pair and quad based training simulations. Due to the technical requirements, some experience and participation in Trico’s drop-in Rowing is necessary.
Includes a limited edition Trico Row Jersey!

Silver Slippers

WITH ISABELLE
Because it’s never too late to dance!
Silver Slippers is specially designed for older adults of all skill levels—no prior dance experience needed. Through gentle stretching, balance exercises, and elegant ballet movements, you’ll improve flexibility, posture, and coordination while nurturing your inner grace.
Led by a patient, experienced instructor, each class focuses on building strength and confidence at your own pace. Whether you’re reigniting a lifelong passion or trying something new, this is your time to move, express, and shine.