friday, october 31, 2014 number of members: 8845   
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Rudy's List
for Thursday Oct 30 2014
The TriRudy Ads
GranFondo Ottawa StrongFast Natural Fitness Lab Canbi Cuba Canbi Cuba
Get Your TriRudy Ad
Contact us to get your ad in this space and other exposures.

Never give up..."They could not capture me under a white flag. They cannot hold me except with a chain." --- Osceola (Seminole Chief)

2014 TriRudy Silent Auction
1. One complimentary race entry for the 2015 Ottawa Race Weekend, one of –Marathon, Half marathon, 10k, 5k, 2k donated by Graham Acreman, Raceclicks.com
2. One complimentary race entry for the 2015 Manotick Miler, one of - 10 miler, 5miler, 3 miler,
1 miler on April 26/15 donated by Graham Acreman, Raceclicks.com
3. One complimentary MALE entry for the 2015 Perth Kilt Run, Sat. June 20/15 donated by Mary Stewart of The Running Goat, Perth
4. One complimentary FEMALE entry for the 2015 Perth Kilt Run, Sat. June 20/15 donated by Mary Stewart of The Running Goat, Perth
5. One complimentary entry into any 2015 Cornwall Triathlon Event, one souvenir beer mug, one set of lock laces, one race belt, and one Road ID Gift card donated by Rob Allen, Cornwall Triathlon
6. One complimentary entry into any 2015 Cornwall Triathlon Event, one souvenir beer mug, one set of lock laces, one race belt, and one Road ID Gift card donated by Rob Allen, Cornwall Triathlon
7. One Advance 7 Point Ultrasound Body Composition Analysis from We Mean Fitness, Inc. Donated by Mike Kelly, Pro-trainer Value $75
8. One 2015 CycleFITCHICKS membership donated by Sylvie D’Aoust, President and Founder
Value $175
9. One 2015 CycleFITCHICKS membership donated by Sylvie D’Aoust, President and Founder
Value $175
10. From Popeye’s in Kanata, Cytomax individual serving packs(4 x box of 24), VegeGreens 30 servings, PhytoBerry 30 servings, unsweetened, unflavoured all natural Whey Protein Isolate 2lb, and OmegEssential Fish Oil 200ml (40 servings) and donated by Randy Roffey Value $240
11. One child size Tri Rudy bike shirt compliments of TriRudy

If you have items you would like to donate to help keep TriRudy free please contact JoanHollywood@Frontenac.net ... Thanks Rudy

TABLE OF CONTENTS
16wk Winter Cycling Program: Spots still available (D'Aoust Training Systems Sylvie D'Aoust)
Silent Auction, Sat. Nov 29/14 (Joan Hollywood)
Chelsea Nordiq Winter Programs (Jennifer Sanchez)
EPIC Fitness is hiring Personal Trainers/Kins (Stephanie Karlovits)
Special BRONZE Emerging TRI Swim - 3 spots left! (Technosport Coach  Duane Jones PhD, CSEP-CPT)
Help your glutes! And a good cause! (Julie Rutherford)
For Rent: Vacation Rental at Meech Lake (Norma Lu Brown)
LOOKING FOR RIDE FROM PHILLY (Basia Vanderveen)

 
Welcome to TriRudy.com:
 Stephanie Karlovits        Ottawa 
 Trevor Davies        Ottawa 
 Nicholas Manley        Ottawa 



 

1. 16WK WINTER CYCLING PROGRAM: SPOTS STILL AVAILABLE
 D'Aoust Training Systems Sylvie D'Aoust   (General Comments)
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16 week Road Cycling Program in OTTAWA
DTS (D’Aoust Training Systems)
Program Developer: Sylvie D’Aoust (DTS), Level 3 Road Cycling National Coach

What to expect from this Winter Cycling Program:

-12yrs of experience facilitating this program
-Learn to train with your HRT Zones and power (WATTS)
-Weekly training session.
-Each participant will be given an additional cycling training program (totalling 4-6hrs) to complete at home.
-These additional training programs will be the same for each participant.
-If you are a cyclist or Triathlete and looking for the complete winter training program to improve your cycling aerobic and anaerobic capacity, endurance, strength, power and speed, this is the program for you.
-We will be conducting three MAP (maximum aerobic power) tests, in order to track participant’s progress over the 16wks. The MAP tests will take place on these weeks: 2, 8 & 15.
-Classes will vary in length, from 1:15hr to 2:00hr
-First MAP test is to determine participants Heart Rate Zone, for the purpose of the 16wk program
-Full facilities (shower)All fitness levels welcome and encouraged to register, BUT be ready to work HARD, to achieve your cycling goals

Program Dates: December 1, 2014 – April 2
HOLIDAYS: Christmas: Dec 22 – Jan 4
Start Time: 7:15pm
Spots available: depending on location

2 sessions Options
Monday night: St. Laurent Complex, 525 Cote St
Thursday night: St. Laurent Complex, 525 Cote St

Register http://daousttrainingsystems.ca/winter-training/
 
D'Aoust Training Systems Sylvie D'Aoust
daousttrainingsystems@gmail.com
www.daousttrainingsystems.ca
Level 3 National Road Cycling Coach
National Level Bikini Competitor - Personal Trainer
Nutrition Consultant
Isagenix Sales Rep

2. SILENT AUCTION, SAT. NOV 29/14
 Joan Hollywood   (General Comments)
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Please note in the updated list of silent auction items that #1 has been corrected. It's great that some contributors know the drill so well that they are sending certificates straight to me in an attachment. (Joanhollywood@frontenac.net) Thank you for that. They can also be mailed to us at: 1233 Hollywood Lane, Tichborne ON K0H 2V0.
I will be in Ottawa next week so let me know if it might be possible to meet to pick up items. I usually don't put items on the Silent Auction List until we have them.
 
Joan Hollywood
JoanHollywood@frontenac.net



3. CHELSEA NORDIQ WINTER PROGRAMS
 Jennifer Sanchez   (General Comments)
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There is still room in the Chelsea Nordiq Bunnyrabbit and Jackrabbit programs, for children 4-12. There is also space in our popular Monday night adult program, which services all abilities. Please go to www.chelseanordiq.ca for program and registration information.
 
Jennifer Sanchez
jenny@hillsandlakes.com

4. EPIC FITNESS IS HIRING PERSONAL TRAINERS/KINS
 Stephanie Karlovits   (Announcements)
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EPIC Fitness is seeking great talent to join our team!
If you think you would be a great fit, contact us: info@epicfitnessottawa.com

Position Summary:

EPIC Personal Trainers must demonstrate at all times the highest level of commitment to their client(s) and ensure that the client’s needs and goals are achieved through proper program design learned through the EPIC mentorship program. Trainers must meet their target goals for number of clients, hours, and show initiative towards level advancement. Trainers must also encompass our 4 core values at all times; Excellence, Performance, Inspiration, and Community.

Summary of Position Requirements and Responsibilities:
• Provide clients with results-oriented programming
• Train a minimum of 20 hours per week (full time), 10 hours per week (part time)
• Be present and participate in all Team meetings
• Maintain current Personal Training Certifications as well as First Aid and CPR
• Abide by all policies and procedures for safety for clients (waiver, PAR Q)
• Provide each client with a proper consultation, assessment and prescription based on their
needs and goals using the training, forms and templates provided by EPIC Fitness
• Exclusivity to EPIC - only EPIC clients can be trained
• Clients must train the minimum number of sessions per week prescribed to the client to
ensure accountability and results
• Must be punctual for every client
• Must be physically and mentally prepared for every session, with every client
• Minimum of two Certifications completed per calendar year
• Be polite, courteous, and aware of all clients and staff members
• Be current and up to date on all EPIC Fitness Programs and Services to ensure all clients
receive Premium service
• Must be comfortable and open to 1 on 1 Personal Training, Semi-private Personal training,
Group Personal Training, Group Exercise Classes, Yoga, Bootcamps and Team Training
• Continually prospecting and following up with prospective clients to ensure a stable,
successful business
• Level of fitness must be exceptional in order to demonstrate proper technique and represent
fitness professionals well – all trainers must workout at least 4 times per week

Education:
• Degree or Diploma from a Post-Secondary Institution – related field a strong asset
• Nationally recognized Personal Training certification
• Up to date CPR and First Aid Certification

EPIC Fitness Mentorship given upon hire and must be completed

Skill and Abilities:
• Communicates effectively to leaders, clients and all associates, both verbally and written
• Excellent knowledge of the fitness industry
• Currently very active and takes pride in personal fitness
• Exceptional organization and time management skills
• Can contribute to a team atmosphere

Qualities:
 Coachable
 Punctual
 Self-Motivated
 Positive
 Eager to learn and improve knowledge on the ever-changing fitness industry
 Interested in Self-Improvement
 Team oriented person
 Excellent problem solving abilities
 Entrepreneurial mindset
 Passionate about helping others
 Maintain a high level of one’s own fitness

Experience:
• Previous experience in the fitness industry
• Previous personal fitness/sporting accomplishments
• Previous sales experience
• Previous customer service experience

Working Conditions:
• Evenings and weekends - Split shifts
• Long periods of standing
• Squatting, kneeling and spotting clients multiple times during shift
• Helping clients load and unload weight plates up to 45lbs multiple times during shift

EPIC perks:
- complimentary staff membership
- exclusive staff discounts on training and products
- exclusive discounts on trainer education through EPIC partnerships
- employee benefits for full time trainers
- exclusive EPIC mentorship program

Apply with cover letter and resume

EPIC Fitness Ottawa
1459 Ogilvie Rd, Ottawa ON, K1J 8K6
info@epicfitnessottawa.com
613 741 4348




 
Stephanie Karlovits
info@epicfitnessottawa.com
www.epicfitnessottawa.com
Stephanie Karlovits
Owner/President
EPIC Fitness


5. SPECIAL BRONZE EMERGING TRI SWIM - 3 SPOTS LEFT!
 Technosport Coach Duane Jones PhD, CSEP-CPT   (Announcements)
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SPECIAL BRONZE EMERGING TRI SWIMMER program is a great option for new swimmers
AND triathletes who want to make swimming one of their strongest legs! Let us show you what we can do with you:-)

JUST 3 SPOTS LEFT IN THIS POPULAR PROGRAM!

Once you’ve mastered the skills you'll be easily integrated into our main program!

Constant follow up for success – this focused program has a special coach dedicated to small group coaching.

This program begins with exclusive water awareness which includes:
• Streamlining / Balance / Stability
• Effective push off from wall
• Body rotation
• Sculling and kicking drills
• Head positioning /Breathing patterns
• Video analysis
• And much more!

COST - for a central, fantastic training facility at Ottawa U
1 practice per week just $75.00 per month
2 practices per week just $75.00 per month
3 practices per week just $75.00 per month
4 practices per week just $75.00 per month
5 practices per week just $75.00 per month

SCHEDULE FOR SPECIAL BRONZE Emerging TRI Swimmers Program

Monday 7:30AM
Tuesday 6:00PM
Thursday 6:00PM
Friday 7:30AM
Sunday 7 – 8:30AM LONG COURSE

Email Coach for info! technosport@rogers.com

 
Technosport Coach  Duane Jones PhD, CSEP-CPT
TECHNOSPORT@ROGERS.COM
WWW.TECHNOSPORT.CA
COACH DUANE JONES PhD,CSEP-CPT
A proud TriRudy Award sponsor and $$ donator!
Check out Facebook for more tips on training, motivation and nutrition.

www.facebook.com/Technosport

6. HELP YOUR GLUTES! AND A GOOD CAUSE!
 Julie Rutherford   (Announcements)
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Join a free indoor cycling class on Friday, November 7 and Friday, November 14, 2014 from 6-7pm. It's free! We're taking donations! There's a raffle!

All donations help us purchase new hockey sticks for a local team to use at the 2015 Special Olympics Provincial Floor Hockey Championship in May, 2015! For more information, visit: http://www.specialolympics2015floorhockey.com/

Come check out the cycle fitness studio in the beautiful the Richcraft Recreation Complex in Kanata.

Bring your friends, a date, or your moustache! Donate to enter for a chance to win one of many great door prizes!

When: Friday, November 7 and Friday, November 14 from 6-7pm

Where: Richcraft Recreation Complex- 4101 Innovation Drive, Kanata, ON, K2K 0J3

Who can come: Anyone! Members and non-members can join at no cost.

To register: Email Julie at rutherford.julie@gmail.com to reserve your bike today. Pick up your wristband at the front desk the night of the event.

Can't wait to see you there!
 
Julie Rutherford
rutherford.julie@gmail.com

7. FOR RENT: VACATION RENTAL AT MEECH LAKE
 Norma Lu Brown   (For Sale/Rent)
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Perfect for the 2015 May Race Weekend - min 3 nights - sleeps 8 http://www.vrbo.com/491026
 
Norma Lu Brown
www.wpmcelligott.com
Cascades Women Dragon Boat

8. LOOKING FOR RIDE FROM PHILLY
 Basia Vanderveen   (Other Comments)
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Would anyone running in Philly be driving back to Ottawa have room for one in your car? Thank you
 
Basia Vanderveen
basia.vanderveen@gmail.com