Flow Yoga
QI Gong
Cardio Boxing
Dance Off With AY
(Kickboxing & Karate)
Karate For Kids


Info About Class: Walk-BEST™ (walk better, faster, longer, Stronger), is a program designed by physiotherapists to optimize how well a person walks in order to get the most health benefit. A good walking pattern allows people to cover the greatest distance, in the shortest amount of time, while expending the least energy. A good walking pattern will also help reduce your risk of falling

The Walk-BEST program offered at CSS Gym starts with a personal assessment of walking capacity, followed by the opportunity to participate in a series of group-based workshop activities and/or one-on-one in-person training sessions. The walking sessions are supported by an exercise program specifically designed to improve the elements needed to Walk BEST.

The program also uses innovative technology, the Heel2Toe™ sensor, to provide people with real-time feedback for good quality stepping, enhancing the effectiveness of traditional modes of instruction. No matter if you walk every day for exercise, or your walking is painful and slow because of an injury, health condition, or just aging, the Walk-BEST program has something to offer you. Our aim is to turn every walk into a power walk!

Instructors: Walk BEST sessions are offered by physiotherapists and kinesiologists certified as Walk BEST coaches by Physiobiometrics, a Montreal-area company. Physiobiometrics was founded by Physiotherapists who developed the program as part of their research work at McGill University. The team is led by Dr. Nancy Mayo.

Information session:



By: Nathaniel Perl

Bio: Nathaniel Perl is a certified massage therapist with several years of experience and has partnered with CSS Gym to offer deep tissue (sports) massage sessions. Nathaniel is also certified in active release therapy and cupping.

Info on Sessions: A massage session is an ideal way to give yourself a well-deserved, restorative experience amidst your busy schedule. It can relieve stress, muscle soreness, anxiety and tension. It can also help with improved blood circulation, energy and alertness, lowered heart rate and blood pressure as well as an improvement in immune function.

Time: Book an appointment

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Trainer: Lorraine Ouimet

Bio: Lorraine has been a personal trainer and fitness instructor for 13 years. She believes that exercise is the fountain of youth and vitality, and a powerful mental health remedy. She is committed to helping people develop strength, power, resilience, endurance, agility, flexibility, and balance, all of which are important components of being fit. She specializes in functional and metabolic training.

Info on Class: Are you looking to complement your weight training with a conditioning regimen? Or are you looking for a fun, fast-paced, sweaty fitness class that will increase your cardiovascular endurance and your overall fitness level? In HIIT, we will lunge and squat, do push-ups and burpees, jump and crunch, all to varied interval protocols that will help you become lean, strong, agile, resilient, and powerful. This is an intermediate level class. You don’t need to be fit to participate in this class, but you need to be comfortable with basic movements such as lunges, squats, and push-ups.

Time: Wednesday 6:00 – 7:00 Pm

CSS Gym Training Clinic - learn how to use gym equipment and create your own workout
Trainer: Dafna Regenstrief

Bio: In 1974 I discovered Jane Fonda and never looked back.Being a Lupus survivor of 50 years I’ve learned that exercise was the one medicine to combat, pain , inflammation,depression and isolation. As a young adult I tried every sport available. As a senior yoga was an organic transformation

Info on Class: This class is designed to help students who suffer with mobility,disabilities, illness joint and muscle pain.using a chair and props I teach , how to safely and with joy to embrace movement. We concentrate on balance, flexibility and strength.This class is inclusive to all regardless of mobility.

Chair Yoga Tuesday 9:30 to 10:30 Am
Flow Yoga: Tuesday 6:00 to 7:00 Pm

Trainer: Grigory Saakov

Bio: Grigory has been a student of Chinese martial arts since 2007. As a former physician in his home country of Uzbekistan and as an acupuncturist, he is keenly aware of human anatomy and the typical aches and pains caused by our modern lifestyle.

Info About Class: With roots in ancient Chinese medicine, Qi Gong involves a series of simple postures that serve to isolate and work each joint, thus loosening up areas of tightness and strengthening the areas that need stability. When accompanied by deep breathing the postures serve to calm the nervous system, relieving the mind from stress.

Time: Sunday 9:00 to 10:00 Am

Trainer: Yohann Akouala

Bio: Yohann has been into boxing for almost a decade and he is passionate about helping people achieve their fitness dream through cardio boxing while experiencing the beauty in the art of boxing. He believes that the goal is to always be in motion, which will not only increase your stamina but also strengthen your body.

Info On Class: Cardio boxing is not boxing per se, but a cardio workout fit for a boxer. A typical class consists of warm up drills, bag work and pad work, as well as partner drills that will teach you basic boxing punching combinations, defense, and footwork.

It provides a full body workout that can help you gain discipline, improve coordination, boost confidence and physical fitness.

Time: Thursday 7:15 – 8:15 Pm

Trainer: Ayompe Ungitoh

Bio: Ayompe is a fitness Enthusiast who has loved dancing from birth and considers dance as therapeutic. He loves to challenge himself by learning new dance moves and creating choreography. To him dance is an art through which he can express himself and workout while he becomes one with the music and the beats.

Info About Class: Dance Fitness is a combination of  Afro dance and Cardio exercises intended to help its participants improve. The technics covered in each session comprise of general coordination, functional alignment, fluidity and stability of the spine, and articulation of the feet and ankles. better brain health. Besides being a great cardio workout, the class also serves to improve flexibility and coordination and to build higher self esteem and confidence.

Time: Tuesday 7:00 to 8:00 Pm

Trainer: Adrien Gooding

Bio: Adrien is a 2nd Dan Blackbelt in Wado Ryu Karate and has taught Karate, Kickboxing and self-defense to all ages for over a decade. At CSS Gym he teaches beginner’s MMA/Kickboxing with a basis in Karate.

Info on the Intro to MMA (Kickboxing & Karate Class): It is a beginners class that will help every participant gain confidence, stamina, move better and build cardio. The techniques used involve bag and pad work, as well as partner drills that will teach you basic punching and kicking techniques, combinations, defense and footwork. If you are already comfortable with the basics, Adrien will help you hone your skills.

Time: Monday 7:00 to 8:00 PM

Montreal Wado Ryo Karate Association (MWRKA): Under the aegis of MWRKA, Adrien teaches two other classes  – a karate class for children (ages -11) and an advanced kickboxing class for those who want to take their skills to the next level.

Adrien has been teaching Martial Arts and Self-Defense for more than a decade.  He teaches a beginner’s Karate, Kickboxing, and MMA class on Mondays at 7-8 pm.

Trainer: Adrien of Montreal Wado Ryu Karate Association (MWRKA)

Bio: MWRKA is known for its strong passion, shared vision and ceaseless commitment to making learning of Karate easy and accessible. Since its opening in 2008, it has trained countless kids and helped them acquire foundational skills, develop new techniques and confidently move forward in their learning journey.

Info on Class: Wado Ryu Karate is a Japanese martial art form, which involves developing the entire body through rigorous training. It places an emphasis on practical self-defense techniques which are practiced in a controlled environment. Karate increases agility, coordination, strength, flexibility and discipline. Just like most martial arts, karate is 90% mental and 10 percent physical.

Time: Saturday 10:00 to 11:00 Am

Trainer: Hercy CP

Bio: Hi, I’m Hercy, I’m originally from Mexico and have been dancing all my life.  I moved to Canada in 2003 and was a  Mexican Folklore dancer for a few years, after this, I found my way into Zumba. I love teaching Zumba classes because every class feels like a party! Come join me and you’ll see what I mean. You don’t even have to know how to dance. Just move your body and follow my lead. It’s easy, lots of fun and keeps you fit!

Info On Class: Zumba is a form of dance fitness class, where you dance to different kinds of music. Originally started inspired on Latin-American rhythms, such as salsa, merengue, Cumbria, reggaeton; and lately, it’s added other types of modern music, like hip hop, Bollywood and others.

Time: Friday 5:30 to 6:30