APEX & THE JOURNEY PRESENTS:
Weight Management Group Classes
Nutrition, Mental Health, and Group Fitness in one *FREE* 6 week program.
Quick Facts
Cost
Free! All you need is a valid OHIP card.
Format
60 minutes group sessions.
Where
In the clinic and gym at Apex.
When
Weekday evenings, year round!
How the Program Works
Eligibility
All participants are required to have a valid OHIP card. Upon each participants first visit, they will have a brief consultation with Dr. Lopez.
Weekly Topics
Each week consists of three class types; Nutritional, Psychological, and Exercise. We recommend participating in all classes, as each class have a differing topic week-to-week.
FAQs
- Q: Is it mandatory to attend all classes?
- A: No, however, we highly encourage attending as many classes as possible as each class has a different topic each week.
- Q: Are classes recorded?
- A: Classes are not recorded. However, all handouts given out will be emailed to the entire group, show or not!
Classes & Booking
Below you will find the topic of each class and direct booking links to every single class. If there is no date available; the class is currently unavailable. You can add yourself to the waitlist right below the calendar in Jane.
Note: If you do not see the classes, you may have to scroll to multiple to weeks down the road. If it is still unavailable, please reach out to us via email: apexperformanceandwellness@gmail.com, or by phone: (226) 674-0474. Thank you!
Nutrition Classes
Week 1: Weight Science
Understand metabolism, hormones, and energy balance so you can make informed, sustainable choices without extreme rules.
Led by: Natalie DeMarco, RD
Week 2: Balanced Eating
Build satisfying meals with protein, smart carbs, healthy fats, and fibre—balance over perfection.
Led by: Natalie DeMarco, RD
Week 3: Label Reading
Decode labels and ingredients to spot added sugars, sodium, and marketing tricks.
Led by: Natalie DeMarco, RD
Week 4: Mindful Eating
Tune into hunger/fullness cues, slow‑eating tactics, and craving strategies—without guilt.
Led by: Natalie DeMarco, RD
Week 5: Eating Out
Restaurant and takeout tactics—portioning, menu scanning, and smart swaps that keep you on track.
Led by: Natalie DeMarco, RD
Week 6: Sleep, Hygiene & Stress
Sleep and stress basics—routines, relaxation tools, and how stress affects appetite and weight.
Led by: Natalie DeMarco, RD
Mental Health Classes
Week 1: Introductions & Goal Setting
Clarify your “why,” set realistic goals, and map out supports and barriers.
Led by: Shauna Bernardon, MSW, LMSW, RSW
Week 2: Weight Bias & Thinking Errors
Spot unhelpful thought patterns and learn compassionate, evidence‑based reframes.
Led by: Shauna Bernardon, MSW, LMSW, RSW
Week 3: Body Image
Tools to improve body respect and reduce appearance‑driven stress.
Led by: Shauna Bernardon, MSW, LMSW, RSW
Week 4: Coping
Healthy coping strategies for triggers, emotions, and setbacks—without using food.
Led by: Shauna Bernardon, MSW, LMSW, RSW
Week 5: Self‑Care
Build a simple, sustainable self‑care plan that fits your life.
Led by: Shauna Bernardon, MSW, LMSW, RSW
Week 6: Support System & Wrap‑Up
Identify your support network, plan next steps, and celebrate progress.
Led by: Shauna Bernardon, MSW, LMSW, RSW
Exercise Classes
Week 1: Science of Weight Management
How activity, muscle, and daily movement drive metabolism—and how to use them safely.
Led by: Coach Lance Cosgrove
Week 2: Physical Readiness Assessment
Baseline mobility, cardio, and strength screens to tailor your plan and prevent injury.
Led by: Coach Lance Cosgrove
Week 3: Workout 1 — Low‑Intensity Cardio + Light Yoga
Gentle cardio and restorative mobility to build consistency and recovery.
Led by: Coach Lance Cosgrove
Week 4: Workout 2 — Bodyweight Strength Training
Foundational movements (squats, pushes, pulls, core) with form coaching and progressions.
Led by: Coach Lance Cosgrove
Week 5: Workout 3 — Low‑Intensity Cardio Variation & Yoga 2
New cardio options to keep it engaging, plus deeper flexibility and breathing work.
Led by: Coach Lance Cosgrove
Week 6: Workout 4 — Weighted Strength Training
Intro to weights for safe progression, muscle building, and long‑term metabolic support.
Led by: Coach Lance Cosgrove
Meet Our Weight Management Team
