youth fitness // Tag

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08 Jun

We’re Bringin’ the Inside, OUT!

June 14–July 25th-ish (6 WEEKS)


Come Play Outside!

Covid has affected everyone’s mental and physical health, wellness and performance, so this year we are turning things Inside Out!

Since we still can’t bring you inside, we’ll bring the inside to you, outside with the coaching and programming you love and even more opportunities for athletic movement and development! It is the perfect time to get moving again as we kickoff our first (and hopefully last) Inside Out Pandemic Performance Program.  

Sure, it might be in a parking lot but in the words of the great Patches O’Houlihan, “If you can dodge a car, you can dodge a ball.” *please note no cars (or wrenches) will be dodged during this program

Without inside training opportunities it has been difficult to keep the kids and youth athletes on a specific, progressive training schedule. Most parents, athletes and families are keen to bring back some social together-ing while we maintain our physical distancing.

During Stage 1 we can now begin to phase in the outdoor training option as we wait to come back inside for in-person training. Outdoor programs will be confirmed based on registration and confirmation of groups. Groups size is still limited to 10 during Stage 1 so space is limited.

All of our Youth and Athlete small group programs place an emphasis on teaching and coaching the development of movement skills (agility, speed, explosive first step…) strength, overall fitness & athleticism based on age, experience, and athletic goals. We strive to help each person learn, understand and excel in every session in a fun, challenging small group environment.

All of our youth classes are coached in small groups, with attention to individual needs. Each person has their own dedicated space to move, lift and learn as we aspire to inspire everyone to a lifelong appreciation for health and fitness and help them move better and perform better in their sport and/or in their daily life along the way.

Initial Outdoor Options: all sessions will take place on the North side of Move365 (in front of the Mural facing Dundas Street unless otherwise noted). Everyone will still need to check in with the coach for attendance and Covid screening. Masks are still mandatory for exercise in Stage 1. Classes are weather dependent but will go in light rain but cancel in the case of extreme weather. We will make a decision on this based on forecast the night before when possible.

  • Stage 1 sessions
  • Essential Athlete Development (ages 12-14)
  • Tuesday and\or Thursday 4-5pm (1st sessions June 15th)
  • Saturday 12-1pm
  • Ongoing Thursday & Saturday until updated on Stage 2 and 3 details
  • Closed July 1 for Canada Day
  • Price – Unlimited $270 + HST Or $18\session *credit from previous in-person classes can be applied
  • Advanced Athlete Development (ages 14+)
  • Mon\Wed\Fri 4-5:15 OR 5:30-6:45 (1st sessions June 14th)
  • Saturday 10:30-11:45am
  • Ongoing until updated on Stage 2 and 3 details
  • Closed July 1 for Canada Day
  • Price – Unlimited $324 + HST Or $20\session *credit from previous in-person classes can be applied
Come Out & Play!
Youth Inside Out Program Schedule

New to Move365? We make it easy to start moving everyday with your First Week FREE! Applies to on-site, outdoor, Live & On-Demand Virtual Classes

Get Your Family moving with a 10% Discount for 2 or more

Want to be sure we are serious enough for you? Book a trial class session

Please CONTACT US us to register or for more details.

Bringin’ the Inside Out


Kids are not just little adults, the need to learn to move properly and have some fun along the way. This is the beginning of athletic development. The FUNDAMENTAL Program focuses on developing overall athleticism, body awareness, the important elements of physical literacy, fitness & performance. We will put the FUN in Fundamental! Kids will learn how to stop & land, change direction efficiently, and build a foundation of coordination and movement efficiency through games, drills and progressions designed to build specific movement skills, help them move better, react quicker, be faster and have fun!


The ESSENTIAL Athletic Development Program is the perfect opportunity for young teens to learn to train properly in order to develop all aspects of fitness, athleticism, strength, & athletic performance. The program will challenge movement skill development, and teach the key components of strength (squat, lunge, hinge, push, pull etc). EAD is also a perfect progression program to bridge the gap between the Fundamental age and the Advanced Athlete Development Program.


Athletes need to continuously work to build the qualities that will help them excel in sport & maximize their training knowledge & training capacity at this crucial development age. Anyone who just wants to learn to move better, get stronger, and improve their health and fitness can also benefit in this program. The ADVANCED program is designed for athletes aged 14+ who are ready to expand their development, to build more athletic strength, explosive power, athletic movement skills, linear & multi directional speed, & more. This 75min program is designed to help each athlete elevate their training and their performance to the next level

Also available:

  • High Performance Athlete Training (and Custom Small Groups)
  • High Performance Team Training (and Custom Small Groups)
  • Youth Personal Training
  • Holistic Nutrition
  • Injury Rehab, Athletic Therapy, Physiotherapy, and Massage Therapy

Please CONTACT US for more details on programs, COVID protocols, schedules or to register. Please visit our YOUTH PROGRAMS PAGE for full class descriptions.

21 Jul

Congratulations Durham Region, we made it. Phase 3 is here!

Now, that being said, let’s not get overly excited. There is still work to do to keep this virus at bay but in the meantime, we have the green light to get our programs rolling for everyone and help all of our Move365 community get back to focusing on their health, fitness and performance.

As with the rest of the world, everything is different. This includes how we are doing things here at Move365. Rather than running our regular programs we are going to ease into everything carefully, for the sake of our team and for each of you. Introducing the Move365 Don’t Call it a Comeback, Camps for adults and youth.

6 Week Camp Program Aug 4-Sept 13

Please see below for full details on our Adult & Youth Don’t Call it a Comeback, Camps! But before we outline the details, here are a few updates on what to expect at move365 when you come back.

Move365 is Not a Gym

We don’t expect everyone to be back to full go right away so you can expect the coaches will be easing everyone back in to their programs based on where they/you need to be.

Clean up on aisle 6!

In accordance with regulations and with what we feel offers the best standards for health and safety, your experience at Move365 will include the following changes:

  • Enter through the front door at 104 Byron Street
  • Sanitize hands
  • Face coverings must be worn in the entrance and common areas (but not in training centre once you can ensure physical distance)
  • Check in at the front desk includes health screening & temperature check each day
  • One way traffic flow through main hall to training area
  • The downstairs area, washrooms and showers will be OPEN for Phase 3 however only one way traffic on the stairs and maintain physical distance in dressing room area
  • Maximum Small Group sizes of 8
  • Make you way to your station/rack of choice and wait for coach instructions
  • Manage all equipment you need and keep at your station until end of session
  • Move. Lift. Learn. Get better!
  • Clean all equipment used
  • Celebrate with virtual High 5s
  • Exit through side door only
Training Station space is 11+ feet between each person

Don’t Call it a COMEBACK, CAMP!

We have had great success with our athlete groups over the past few weeks and are hoping to hit the ground running for all of our adult and youth groups as everyone feels ready to get rolling. We will be offering a modified schedule of our usual classes for adults and youth as well as new Virtual Live classes for those who are not ready to head inside.

Virtual Move365

Throughout the shutdown Coach Michelle kept everyone moving with free, live Instagram workouts and we tried to keep everyone informed and active through our social media platforms as well a our Move365 Online Training App. As we evolve into this new frontier, we recognize that not everyone is ready to come back to inside. People are working on completely different schedules, they do not have child care available, and many have set up pretty sweet home gyms over the last 6 months. This also means many prefer to continue some/all of their workouts at home for the foreseeable future.

With this in mind we will have a menu of Virtual Coaching and Training Options including Virtual Live Classes (starting with 3x per week), On-demand Virtual Classes (recorded from the live classes), including access to all previous virtual classes, and ongoing training options from our Move365 Online app.

The Virtual Live Classes Schedule will begin the week of Aug 3 as part of our 6 week Comeback Camp!

Don’t Call it a Comeback, Camp

Aug 4-Sept 13

Adult Small Group Programs

The 6 Week Comeback Camp will take you through a coached progression of our core foundational adult classes as we work to help get everyone moving well again, every day. Please see below for the weekly schedule overview or visit our ADULT PROGRAMS PAGE for full class descriptions.

6 week Adult Camp Fees   

@Move365 Small Group Sessions    

2x/week $299   3x/week   $350

Virtual Live Classes (Only)

              2x/week $180 3x/week $225

On-Demand Only                        $75

Comeback Combo (all access)   $475

*Prices do not include HST

Adult Comeback Camp Schedule Grid


Youth Small Group Programs

The 6 Week Comeback Camp will take each kid through a coached progression  of our core foundational youth classes based on their age, experience, and athletic goals in order to help them learn to move better, understand proper mechanics of movement and give them a fun, challenging experience that will hopefully lead to a lifelong appreciation for health and fitness and perform better in their sport and/or in their daily life. Please see below for the weekly schedule overview or visit our YOUTH PROGRAMS PAGE for full class descriptions and youth development philosophy.

Don’t Call it a Comeback, Camp Aug 4-Sept 13

Youth Small Group Programs 6 week Comeback Camp        

Fundamental Development 60 min (ages 10-11)

2x/week $240

Essential Development 60min (ages 12-13)   

2x/week $240     3x/week $270

Advanced Athletic Development 75m (age 14-17)       

2x/week $300                 3x/ week $375

*Prices do not include HST

Youth Comeback Camp Schedule Grid

We could not be more excited to be back coaching and helping all of our Move365 community get moving.

If you have any questions or would like to register for any of the Comeback Camp options, please give s a call at 905-217-0664 or email jeff@move365.ca


02 Jan

By Jeff Roux B.P.E; CSCS

As we reach another new year it is the perfect time to re-boot, re-charge and re-focus on many areas of our lives. It is the perfect time to hit the re-set on all lifestyle habits that can have a negative impact on your physical and mental health and performance. Nutrition, sleep, exercise, and work/school-life balance all must be managed effectively in order to keep getting better every day.  It the perfect time to establish a new routine and FOCUS on you!   

Those who understand the importance of health and fitness understand that being more active and healthy when we are young allows us to handle more, physically and mentally, as we age than was previously thought. As more people understand the importance of holistic nutrition and purposeful, functional, athletic exercise we will continue to improve the outcomes of our health and performance as we age.  

“If you have a body, you are an athlete.” – Bill Bowerman (coach, innovator, Nike co-founder) –

“If you have a body, you are an athlete.”

We believe everyone is an athlete, everyone can move more athletically, and everyone can benefit from taking a more athletic approach to their health, fitness and performance. This philosophy and purpose guides everything we do and allows us to help encourage our clients and athletes of all ages and skill levels to think, live and train like an athlete as well. This means setting goals, creating a program with purpose and practical application to each person’s sport or activities of choice and, most importantly to each person’s life. We must consider individual strengths and weaknesses, injuries and dysfunctions that may restrict certain movements, schedules and other limitations that may inhibit success. 

Whether it is an athlete re-setting their off-season training program as a new season begins or an active adult starting (or re-starting) a new fitness program, the most important step is the first one. Find something that motivates you to get moving, stay moving and keep moving better.

Find Your Why!

The question that everyone must consider when performing any exercise or drill is simple, why? Why am I training? Am I preparing for a specific sport, am I trying to improve specific skills or improve physical limitations? Am I trying to be healthier and more active to be a better role model for my kids or am I just trying to be healthier and happier for me?

What is your why?

Once you know the big picture you can ask the same question when it comes to programming and the details of each specific training sessions and each specific exercise and movement pattern. Why am I choosing this particular exercise? Why am I doing a specific number of sets and repetitions? What is the purpose of each movement? Will it make me better, or just make me tired?

Anyone can train hard and push to or beyond their limits in a given training session. A true training program should always have a plan and a progression. High Intensity training programs are all the rage as they offer quick, efficient, challenging workouts and can be an excellent part of a training program if prescribed and progressed properly. They have a lot of sex appeal but often the intensity and effort of the workout supersedes the purpose, progression and performance efficiency? Not to mention the injury potential that exists when good technical execution is by-passed for those last few seconds or reps. Following a purposeful, progressive program that has a specific objective, a planned progression and ongoing correction and evaluation will always result in more long-term success than random acts of exercise.    

The Secret Recipe for Athletic Performance

Quality movement is the root of athletic excellence. It is also the key to optimal health, fitness and performance. No matter how fast, how strong or how fit you are, if there are flaws in your movement patterns, inefficiencies or dysfunction anywhere on the movement spectrum, it can lead to poor performance in your sport or your life, or to potential injury. We want to build better movers, better athletes and better performers. We are here to teach and refine movement, to inspire people to move, to coach them to move better, and motivate them to move every day.

There is a lot more to efficient, effective athletic performance than simply pushing physical limits before the proper technical skill is learned. I’ll let you in on a little secret. Training the muscles is easy. Training hard is easy. Training often is easy. Training Smart; learning HOW to move properly and creating quality movement patterns is the hard part. This includes everything from establishing an efficient running gait, learning to stickhandle and shoot on the ice, and perfecting your tennis serve, to learning how to decelerate and change direction on the soccer pitch, and how to properly squat in the weight room.

The brain learns movement patterns quickly and it learns bad ones just as fast, and sometimes even faster, than good ones because dysfunctional movement patterns offer shortcuts and allow the brain to simply hide other dysfunctions that have occurred from injury, mobility restrictions or other inefficient patterns that have already been learned poorly.

Move, every day


As individuals get older, move less, sit more and spend more time ensuring the kids make it to their practices and games than making time for their own strength and conditioning, the ability to move well is inhibited. Injuries and movement dysfunctions begin to settle in and many people put off finding ways to get moving well again. Typical gym programs promote stepping on a specific machine (Treadmill, Elliptical, bike etc.) and heading down the road to nowhere on machines that do most of the work. People need to actually move in order to move better. Improving athletic mobility, maximizing joint stability and enhancing the ability to run, jump, skate, ski, hike, garden, and just play with your kids comes from moving more and moving better.

Whether you are an elite athlete or a stay at home mom, everyone can benefit from moving better. Movement is simply about taking muscles through a full, functional range of motion and expanding that range of motion. It is about stabilizing the joints to handle deceleration and direction changes without injury. It is about developing explosive muscle firing patterns to accelerate quickly and change gears efficiently. It is about developing a variety of energy systems from short burst anaerobic to long duration endurance. Movement challenges your body to stop and go and challenges your heart and lungs to adapt to a variety of conditioning intervals and intensities. Improving you movement will help you perform better in sport and in life.


 It is exciting to see strength training growing in popularity over the past few years and to see adults getting excited about getting stronger. One thing that people must realize when it comes to training strength is that moving load is in itself a movement skill and there are many elements that must come together to execute strength training technique besides moving weight up and down. If you cannot perform a movement properly in the first place and you load it and try to move it when it is heavier, injury is inevitable. Athletes must be able to execute proper movement patterns and muscle firing patterns in order to get stronger. People often love training the beach muscles (arms & chest) but don’t spend enough time training the stabilizer muscles (Core, Shoulder girdle, hamstrings, Upper back) that support and leverage athletic movement and protect the body from injury. First, learn to move the load properly, only then you can load, lift and challenge the movement in different ways.



No matter how hard you work, recovery is when the magic happens. Getting enough rest, getting enough sleep and fueling your cells with proper nutrition and hydration help maximize digestion and allow enzymes, hormones and all of the organs in your body run efficiently. This is what allows us to adapt to exercise, deal with stress and continue to improve our health and fitness as we age. You can’t outwork poor nutrition or poor sleep patterns. This is when the body adapts, re-charges and gets better. 


No diet, lifestyle changes, or training program will work for the long term if it is done is short doses. Our bodies and our brains crave routine and function best when we have consistency in our patterns of exercise, sleep and nutrition. Developing a purposeful and consistent routine that works for you, allows our systems to stabilize and focus on performing at the highest level possible every day. When this happens health and performance will take care of themselves and we can focus more on being in the moment, having fun and enjoying the journey along the way.

This year as we kick off 2020, focus on finding the routine and lifestyle habits that fit your needs, help you reach your goals, energize and inspire you to move, every day. This year, focus on you!

Please visit our program pages for more information on Active Adults and Youth Fitness and Athlete Development.

Happy New Year!

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