FITTE FI R RMER Exercise Plans

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1 1 Exercise Plans

2 Exercise Plan Week 1 Day 1: Cardiovascular Endurance Continuous Pick 3: Elliptical, Treadmill, Cycle, NuStep, Track, Cross-Trainer Day 2: Strength & Cardiovascular Endurance Day 3: Strength & Cardiovascular Endurance Quick Start 15 min x 3 60%-70% Max HR Continuous Continuous Pick 1: Elliptical, Cross-Trainer, NuStep, Treadmill, Cycle Quick Start 30 min 60%-70% Max HR Dips on Bench 2 15 Squat 2 20 Bird Dog 2 10 (per side) Push Ups on Bench 2 15 Front Plank 2 20 sec Pick 1: Elliptical, Cross-Trainer, NuStep, Treadmill, Cycle Quick Start 30 min 60%-70% Max HR Dips on Bench 2 15 Squats 2 20 Bird Dog 2 10 (per side) Push Ups on Bench 2 15 Front Plank 2 20 sec wellnessinstitute.ca

3 Exercise Plan Week 1 Day 4: Cardiovascular Endurance Cross-Training Triathlon: Rower, Cycle, Track (or Treadmill) Quick Start 1.3 mi, 2.5 mi, 3.2 mi 70% Max HR Tricep Dip on Bench: Days 2, 3 Sit on the bench. Slide butt off bench, holding yourself up: hands palms down, elbows close to body and bent at 90, feet together a step in front of you. Lift your body until elbows are extended then lower to a 90 bend. Your butt should not touch the ground. Squats: Days 2, 3 Stand with feet a little wider than shoulder width. Keeping your back straight, drop butt towards the floor as if about to sit in a chair. Return to standing. Bird Dog: Days 2, 3 Start with on your hands under your shoulders and knees under your hips, while keeping your head, neck, and back straight. Raise your right arm and reach it forward until it s in line with your torso. As you bring your arm forward, kick your left leg backwards until it s straight and in line with your torso, hold for 1 second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg. Push Ups on Bench: Days 2, 3 Put hands shoulder distance apart on bench (facing bench), while assuming the push up position with feet on the ground. *Perform from toes first, knees second. Front Plank: Days 2, 3 Laying on your stomach, raise yourself up on your toes and forearms, making sure you keep your back straight. Hold this position for seconds then rest. Ask your Team Leader for a demonstration or modification of any of these exercises Fitter Firmer Faster

4 Exercise Plan Week 2 Day 1: Cardiovascular Endurance Continuous Elliptical, Cross-Trainer, Treadmill, NuStep, Rower, Stair Climber, Jacob Ladder Day 2: Muscular Strength & Cardiovascular Endurance Day 3: Cardiovascular Endurance Quick Start 40 min 60-65% Max HR Continuous Continuous Any Machine Quick Start 40 min 60-65%Max HR Pick 1: Elliptical, Cross-Trainer, NuStep, Treadmill, Cycle Quick Start 30 min 60%-70% Max HR Bicep Curl (#6 or #19) 2 15 Lunges 2 20 Shoulder Press (#5 or #17) 2 15 Chest Press (#2 or #18) 3 15 Side Plank (Each Side) 2 15 Front Plank sec wellnessinstitute.ca

5 Exercise Plan Week 2 Day 4: Strength & Cardiovascular Endurance Continuous Pick 1: Elliptical, Cross-Trainer, NuStep, Treadmill, Cycle Quick Start 30 min 60%-70% Max HR Bicep Curl (#6 or #19) 2 15 Leg Press (#15) 3 15 Shoulder Press (#5 or #17) 2 15 Chest Press (#2 or #18) 3 15 Front Plank sec Ask your Team Leader for a demonstration of any of these exercises Bicep Curl: Days 2, 4 Use Straight or E-Z-Curl bar with plates (ends of Track/Free Weight Room) or rubberized Body Bars). Keep elbows and shoulder back. Curl up and lower at an even tempo. Lunges: Day 2 Take a big step forward, toes pointed forward. Drop the back knee towards the floor, with the front knee bent at 90 degrees. Repeat with alternate leg. Shoulder Press: Days 2, 4 On the machine or with dumbbells, start with hands by your shoulders. Keep your core engaged as you push the weight up. Do not lock your elbows. Chest Press: Days 2, 4 Lying on the bench with dumbbells over your chest, start with your arms extended, palms forward, and then lower the weight in line with your chest. Go down to 90 degrees at the elbow and keep your butt on the bench. On the machine, start with hands in line with chest and elbows at 90 degrees. Press outward until arms are extended in front of chest. Leg Press: Day 4 Sit with your back and head against the padded support. Place feet on the foot plate about hip width apart, with heels flat. The legs should be bent about 90 degrees at the knee. Press against the foot plate until legs are extended straight without locking knees. Fitter Firmer Faster

6 Exercise Plan Week 3 Day 1: Strength & Cardiovascular Endurance Continuous Elliptical, Cross-Trainer, Treadmill or Cycle Quick Start 40 min 5 min lo, 3 min hi 60%-75% Max HR Squats on BOSU 2 20 Push-ups on Swiss Ball 2 15 Lateral Step on BOSU (both sides) 2 15 Front Plank on Swiss Ball 2 45 sec Burpees with BOSU 2 12 V-Sit on BOSU 2 45 sec Day 2: Cardiovascular Endurance Continuous Treadmill, Cycle Quick Start 30 min, 15 min 60%-75% Max HR Day 3: Strength & Cardiovascular Endurance Cardiovascular Exercise Elliptical, Cross-Trainer, Treadmill Interval or Cycle Quick Start 40 min 5 min lo, 3 min hi 60%-75% Max HR Lunges on BOSU 2 15 Bicycle Crunch 2 15 Partial Curl-ups on Swiss Ball 2 15 Front Plank on BOSU 2 45 sec Shoulder Press on Swiss Ball 2 12 Chest Press on BOSU 2 12 wellnessinstitute.ca

7 Exercise Plan Week 3 Day 4: Cardiovascular Endurance Continuous Treadmill, Cycle Quick Start 30 min, 15 min 65%-70% Max HR Day 5: Strength & Cardiovascular Endurance Continuous Elliptical, Cross-Trainer, Treadmill or Cycle Quick Start : REPEAT DAY 1 40 min 5 min lo, 3 min hi 60%-70% Max HR Squats on BOSU: Day 1 Stand on top of the BOSU. Keeping your core engaged, lower yourself down into a squat with the weight through your heels and your knees behind your toes. Push Up on Swiss Ball: Day 1 Put hands shoulder distance apart on ground with legs up on the ball. Perform push ups. Lateral Step on BOSU (Ball Side Up): Day 1 Place one foot on ground, the other on the middle of the BOSU. Go into a 45 squat. Power jump over the BOSU landing with opposite foot on ground, the other on the BOSU. V-Sit on BOSU: Day 1 Sitting on the BOSU (bubble side), lean backward and lift feet off the floor to create a V with your body and legs. Hold this position for seconds then rest. Lunges on BOSU: Day 3 Put the back foot on top of a BOSU ball. Flex the front foot to bring the back knee toward the ground. Do not travel forward with the body; you should go down and up like an elevator. Keep the torso upright at all time. Bicycle Crunch: Day 3 With hands behind your head (not pulling on neck), crunch up and bring opposite elbow to knee, rotate at the core and switch sides. Keep toes pointed. Ask your Team Leader for a demonstration of any of these exercises Front Plank on Swiss Ball/BOSU: Days 1, 3 Put hands shoulder distance apart on ground with legs up on the ball/bosu as in push-ups above. Keep back straight and core engaged. Hold. Fitter Firmer Faster

8 Exercise Plan Week 4 Day 1: Core & Lower Body Strength & Cardio Endurance Circuit Track Workout Front Plank on BOSU 3 30 sec, 40 sec, 50 sec Partial Curl-ups on Swiss Ball 3 20 Side Plank (each side) 2 15 sec, 20 sec Agility Circuit 3 ladder length Day 2: Cardio Endurance Interval Elliptical, Cross Trainer, treadmill, Cycle Quick Start Day 3: Strength & Cardiovascular Endurance 40 min 3 min hi, 5 min lo 60%-70% Max HR Continuous Elliptical, Cross-Trainer, Treadmill, Cycle Quick Start 45 min 65%-75% Max HR Partial Curl-Ups 2 20 Mountain Climbers on BOSU 2 30 (15 each) Push-ups on BOSU Front Plank 2 45 sec Leg Press (#15) Assisted Chin-Ups (#11) Partial Curl-ups & Front Plank: Days 1, 4 See Exercise Plan: Week 3/Week 1 Side Plank (Each Side) secs wellnessinstitute.ca

9 Exercise Plan Week 4 Day 4: Cardio Component METHOD MACHINE MODE TIME Interval Elliptical, Cross Trainer, Treadmill, Cycle Quick Start 45 mins Day 5: Continuous Ellliptical Quick Start 40 min 65%-75% Max HR : REPEAT DAY 3 Track Workout: one lap each - sprint on straight-away, walk ends - walking lunges on straight-away, walk ends (see Week 3) - sprint on straight-away, walk ends - side shuffle (lead with left foot) straight-away, walk ends - sprint on straight-away, walk ends - brisk walk - sprint on straight-away, walk ends - walking lunges on straight-away, walk ends - sprint the straight-away, walk ends - sprint the straight-away, walk ends - brisk walk - side shuffle (lead with right foot) on straight-away, walk the ends - sprint on straight-away, walk ends - sprint on straight-away, walk ends Cool Down: Four laps walking Agility Circuit: Ask a consultant for an agility ladder and complete the following drills through ladder. - Running (left leg leading), forwards & backwards - Running (right leg leading), forwards & backwards - Lateral Shuffle (left) - Lateral Shuffle (right) - In/Out (alternate jumping into ladder with feet together and feet straddling ladder outside), forwards & backwards - Bunny Hops (jump through ladder with both feet together in each block), forwards & backwards - Cross Country Skier (Start with both feet on one side of the ladder. Keep your feet together and jump to the other side of the ladder. Hop side to side along the ladder length.) Mountain Climber on BOSU: Day 3 (BOSU with black, flat facing up) Go into push up position, hands at the edge of BOSU, a little wider than shoulder width apart. Hold yourself up on your toes and hands. Bring one knee up towards chest. Using almost a hopping motion, bring the opposite knee to chest and extend the other leg. Push-up on BOSU: Day 3 (BOSU with black, flat facing up) Hands on the edge of the BOSU. Perform push-up from toes first, and knees second. Fitter Firmer Faster

10 Exercise Plan Week 5 Day 1: Muscular Strength & Cardiovascular Endurance Interval Stair Climber or AMT Quick Start 40 min 70%-80% Max HR Russian Twist with Medicine Ball 3 12 Woodchopper with Medicine Ball 3 12/side Push-up with Medicine Ball 2 20 Bicep Curl with Body Bar 2 12 Medicine Ball Slams 2 12 Plank with Leg/Arm Lift 2 40 Sec (10 sec each limb) Skull Crushers with Body Bar 3 12 Squats with Body Bar 3 12 Day 2: Cardiovascular Endurance Walk / Jog Treadmill Quick Start 45 min 70% Max HR Day 3: Muscular Strength & Cardiovascular Endurance Interval Cycle Quick Start 40 min (4 lo, 4 hi) 70-80% Max HR : REPEAT DAY 1 Day 4: Cardiovascular Endurance Walk / Jog Track - 45 min 70% Max HR wellnessinstitute.ca

11 Exercise Plan Week 5 Day 5: Muscular Strength & Cardiovascular Endurance Interval Elliptical Quick Start 40 min 70%-80% Max HR Russian Twist with Medicine Ball 3 12 Woodchopper with Medicine Ball 3 12/side Push-up with Medicine Ball 2 20 Bicep Curl with Body Bar 2 12 Medicine Ball Slams 2 12 Plank with Leg/Arm Lift 2 40 Sec (10 sec each limb) Skull Crushers with Body Bar 3 12 Squats with Body Bar 3 12 Russian Twist: Days 1, 5 With a medicine ball in both hands, balance on your bottom and rotate left and right at the core. To make this exercise harder, lift your feet off the ground. Woodchopper: Days 1, 5 Start by holding the medicine ball in two hands on the lower right side of your body, torso twisted. Draw a diagonal line with the ball up and to the left shoulder, rotating through the core. Rotate back to the start position to complete one rep. Repeat on opposite side. Push Up with Medicine Ball: Days 1, 5 Put your feet together in push up position with one hand on top of a medicine ball and the other on the ground. Lower yourself taking care not to rotate because of the elevated arm and push back up. At the top of the push up, roll the med ball under the other hand and repeat. Can be done off of knees to lower intensity. Ask your Team Leader for a demonstration of any of these exercises Skull Crushers with Body Bar: Days 1, 5 Lying on workout bench or mat, bring bar above your chest with arms straight. Keeping the elbows in, bend your elbows to lower the bar towards your forehead. Return to start position. Shoulders should not move in the exercise. Fitter Firmer Faster

12 Exercise Plan Week 6 Day 1: Muscle Strength & Cardiovascular Endurance Continuous Elliptical Quick Start 40 min 75% Max HR Kettlebell Swings Kettlebell Bent Over Row 2 15 each arm Kettlebell Lunges 3 12 each leg Kettlebell Figure 8 s each way Kettlebell Goblet Squats 3 12 Kettlebell Shoulder Press 2 20 sec each foot Kettlebell Russian Twist Day 2: Cardiovascular Endurance METHOD MACHINE TIME AVG HEART RATE Interval Jogging & Skipping or Stairs (1 min on, 1 min off for each) 20 min x 2 - Day 3: Muscle Strength & Cardiovascular Endurance Continuous Elliptical Quick Start 40 min 75% Max HR Single Arm Kettlebell Swings 2 10 each arm Single Arm Bent Over Row with Kettlebell (Lawn Mowers) 3 12 each arm Pass Through Lunges with Kettlebell 2 24 Kettlebell Figure 8 s 3 20 Kettlebell V-sit 2 10 Single Arm Shoulder Press with Kettlebell 3 12 each arm Hip Hike with Kettlebell 2 12 each leg Alternating Arm Kettlebell Swings 2 12 each arm wellnessinstitute.ca

13 Exercise Plan Week 6 Day 4: Cardiovascular Endurance Interval Stepmill 5 min-1 min rest x 4 Interval Cycle (1 min hard, 1 min light or rest) Quick Start 2 min x 3 65%-75% Max HR Day 5: Muscle Strength & Cardiovascular Endurance Continuous Elliptical Quick Start 40 min 75% Max HR Kettlebell Swings Kettlebell Bent Over Row 2 15 each arm Kettlebell Lunges 3 12 each leg Kettlebell Figure 8 s each way Kettlebell Goblet Squats 3 12 Kettlebell Shoulder Press 2 20 sec each foot Kettlebell Russian Twist Ask your Team Leader for a demonstration of any of these exercises Kettlebell Swings: Days 1, 5 Starting with the kettlebell on the floor, keep your back straight and grab onto the kettlebell. Pull back between your legs, sticking your hips back. Push hips forward as you swing the kettlebell up to shoulder height. Kettlebell Bent Over Row: Days 1, 5 Lean forward with left leg forward and knee bent, holding the kettlebell in the right hand. Lift the kettlebell up until your upper arm is parallel to your body. Lower it back after a short pause. Keep back straight. Alternate hands when set is completed. Fitter Firmer Faster

14 Exercise Plan Week 7 Day 1: Upper/Lower Body Strength & Cardiovascular Endurance Warm Up: 3 laps around the track / stair run METHOD MACHINE MODE TIME INTERVAL Interval Rower - 10 min See p.30 for interval Interval AMT Quick Start 20 min See p.30 for interval Interval Cycle Quick Start 10 min See p.30 for interval Tire Workout Day 2: Cardiovascular Endurance Continuous Treadmill, Stepmill or Elliptical Quick Start 45 min 70-75% Day 3: Core Strength & Cardiovascular Endurance Resistance Tubing Running (20 sec on, 40 sec off) 20 min Core Circuit Double Crunch Right Side Plank Front Plank Left Side Plank Quadruped Perform exercises one after another without resting in between. Rest 2 min. After 1x through, then repeat 2-3x 45 seconds each exercise wellnessinstitute.ca

15 Exercise Plan Week 7 Day 4: Cardiovascular Endurance Continuous Treadmill or Elliptical Quick Start 45 min 70-75% Max HR Day 5: Upper/Lower Body Strength & Cardiovascular Endurance Interval Rower 10 min - Interval AMT Quick Start 20 min - Interval Cycle Quick Start 10 min - : REPEAT DAY 1 Tire Workout: Day 1 - Start at one end of the hallway. Flip the small tire over. - Two-footed jump onto tire, down into the middle, up onto tire, then down the other side. - Do 5 push-ups, walk-around the tire and repeat, moving all the way down the hallway. - Take a 30 second rest then repeat, alternating direction, three times. (Intervals) Rower AMT Cycle Hard for 1 min 30sec, slow for 30sec Hard for 1 min, slow for 1 min Hard for 1 min 30sec, slow for 30 sec. Fitter Firmer Faster

16 Exercise Plan Week 8 Day 1: Core Strength & Cardiovascular Endurance Interval Elliptical Hill Program 40 min 70-80% Max HR Core Circuit Right Side Plank (Reps) V-Sit Twist Front Planks with 10 sec Opposite Leg/Arm Lifts (Alternating) V-Sit Crunch Left Side Plank (Reps) Day 2: Cardiovascular Endurance Continuous AMT or Treadmill & Recumbent Cycle Quick Start 50 min, 10 min 75-80% Day 3: Strength & Cardiovascular Endurance Perform exercises one after another without resting in between. Rest 2 min. After 1x through, then repeat 2-3x 50 seconds each exercise Interval Stair Workout - 5 x through Interval Cycle Hill Program 30 min (3 hi, 3 lo) 70%-80% Max HR Alternating Cable Chest Press 3 12 each Bar Squats 3 12 Bent Over Row with Bar Hamstring Curls with Stability Ball 2 12 Standing Shoulder Press with Dumbbells 3 15 Single Leg Hip Bridge 3 15 each Reverse Fly with Tubing 2 12 Calf Raises or Rotary Calf # wellnessinstitute.ca

17 Exercise Plan Week 8 Day 4: Cardiovascular Endurance Continuous AMT or Treadmill & Recumbent Cycle Quick Start 50 min, 10 min 75-80% Max HR Day 5: Upper / Lower Body Strength and Cardiovascular Endurance Interval Elliptical Hill Program 40 min 70-80% Max HR Core Circuit Right Side Plank (Reps) V-Sit Twist Front Planks with 10 sec Opposite Leg/Arm Lifts (Alternating) V-Sit Crunch Left Side Plank (Reps) Perform exercises one after another without resting in between. Rest 2 min. After 1x through, then repeat 2-3x 50 seconds each exercise Stair Workout: Day 3 - The back stairwell is 4 flights/sections. Perform 4 flights in a row, walking or jogging to the top and walking back down - Head on to the track to lightly jog/walk 1-2 laps. - Repeat 3 times. - This stairwell is not supervised. If you feel this is difficult for you, find a workout partner or ask a consultant to pin the door open. Single Leg Hip Bridge: -Lie on your back, hands by your sides, one knee is bent at 90 degrees (the working leg) -Pushing with the heel of the working leg, raise your hips until the working knee forms a straight continuous line with your hips, torso and shoulders -lower your hips but try not to touch the floor with your buttocks TIP: Keep your core contracted, distribute your weight evenly through your upper back/shoulders and working leg. Fitter Firmer Faster

18 Exercise Plan Week 9 Day 1: Upper Body Strength & Cardiovascular Endurance METHOD Exercise TIME AVG HEART RATE Interval Track Sprints, (Run Straight Sides, Walk Bends) 30 min 75% Max HR Upper Body Circuit Low Elbow Cable Row Wide Hands Push-Up High Elbow Cable Row Narrow Hands Push-Ups Upright Row with Cables Day 2: Cardiovascular Endurance Continuous Elliptical or AMT Quick Start 50 min 80% Max HR Perform exercises one after another without resting in between. Rest 2 min. After 1x through, then repeat 45 seconds each exercise Day 3: Lower Body Strength & Cardiovascular Endurance Continuos Treadmill Quick Start 30 min 75% Max HR Lower Body Circuit Alternating Forward Lunges Hamstring Curls with Ball Alternating Diagonal Lunges Hamstring Curls with Ball Alternating X-Over Lunges (Curtsy Lunges) Perform exercises one after another without resting in between. Rest 2 min. After 1x through, then repeat 45 seconds each exercise wellnessinstitute.ca

19 Exercise Plan Week 9 Day 4: Cardiovascular Endurance Continuous Cycle or Row Quick Start 50 min 80% Max HR Day 5: Core Strength & Cardiovascular Endurance Continuos Track or Treadmill 30 min 75% Max HR Core Circuit Double Crunch Right Side Plank Front Plank Left Side Plank Quadruped Perform exercises one after another without resting in between. Rest 2 min. After 1x through, then repeat twice 3x 45 seconds each exercise Low Elbow Cable Row: Days X, X, X Anchor band to a solid object or around the bottom of feet - toes up, heels on ground. Hold band in both hands, arms straight, elbows slightly bent. Squeeze shoulder blades together as you pull the elbows towards the back of the chair. High Elbow Cable Row: Days X, X Hold tubing in both hands, arms straight in front of you as shown. Pinch shoulder blades backwards as you bend elbows and pull elbows straight backward. Upright Cable Row: Days X, X Use the EZ Bar attachment at the cable s lowest pulley setting. Hands are shoulder width apart. Bring the bar towards your chin. Elbows point towards the ceiling at the top phase. Bring the bar back down to its initial position without bending at the waist and back. TIP: Keeping the core contracted will help prevent any spinal movement. Fitter Firmer Faster

20 Exercise Plan Week 10 Day 1: Total Body Strength & Cardiovascular Endurance Continuous Track (Jog or Walk) 45 min 75% Max HR Stability Ball Chest Press BOSU Squats (Ball Side Up) Holding Medicine Ball 3 20 Knee Ups (with Stability Ball or Foam Roller) 3 20 Bent Over Row with Bar 3 15 Hamstring Curls with Ball Plank with Feet on BOSU 3 30 sec hold Overhead Press with Bar Hip Hike with Foot on BOSU 3 15 each leg Stability Ball Crunches Day 2: Cardiovascular Endurance Interval Elliptical or Treadmill Quick Start 50 min, 3 hi, 2 lo 80% hi, 70% lo Day 3: Total Body Strength & Cardiovascular Endurance Continuous Cycle Quick Start 30 min 75% Max HR...See Next Page Stability Ball Chest Press: Days 1, 3, 5 Use dumbbells or barbells (rubberized bars at far end of track) Bent-over Row: Days 1, 3, 5 Use rubberized bars at far end of track Stability Ball Crunches: Days 1, 3, 5 wellnessinstitute.ca

21 Exercise Plan Week 10 Day 3: Continued Bent Over Row with Bar 2 15 Hamgstring Curls with Ball Plank with Feet in BOSU 3 30 sec hold Overhead Press with Bar Hip Hike with Foot on BOSU 2 15 each leg Stability Ball Crunches Stability Ball Chest Press BOSU Squats (Ball Side Up) Holding Medicine Ball 3 20 Knee-Ups (with Foam Roller or Stability Ball) 2 20 Day 4: Cardiovascular Endurance Interval Elliptical or Treadmill Quick Start 50 min, 3 hi, 2 lo 80% hi-70% lo Day 5: Total Body Strength & Cardiovascular Endurance Continuous Jacob s Ladder or Stepmill Quick Start 30 min 75% Max HR Overhead Press with Bar Hip Hike with Foot on BOSU 3 15 each leg Stability Ball Crunches Stability Chest Press BOSU Squats (Ball Side Up) Holding Medicine Ball 2 20 Knee-ups (with Foam Roller or Stability Ball) 3 20 Bent Over Row with Bar 3 15 Hamstring Curls with Ball Plank with Feet on BOSU 2 30 sec hold Fitter Firmer Faster

22 Congratulations! You ve completed: If you have reached your goals, remember to keep active and be mindful of maintaining your healthy new habits. Try setting a maintenance weight range for yourself and routinely weighing in to help you catch any relapses early so you can take steps to get back on track. Comments? Please provide any feedback to your Team Leader, a response to info@wellnessinstitute.ca with the subject line: Fitter.Firmer.Faster. or fill out a comment card (available at the front desk. Need More Support? If you are still working towards your goals, you may want to check out some additional weight loss programs offered at the Wellness Institute. Check the current issue of our Positively Healthy magazine and program guide available at the front desk or at our website at for details. Also, we offer individual weight loss coaching, nutrition services and personal training to help you focus on your goals. Call or visit our front desk for details. wellnessinstitute.ca

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