Athletic & Wellness Centre News

Centennial’s Strongest Competition
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We are looking for Centennial’s Strongest Employee and Student!

On Tuesday, November 26th at 1 pm we will put participants through 3 strength events and name the strongest humans at Centennial.

Location: Athletic & Wellness Centre, Progress Campus, Gymnasium C

Event 1 – Grip Strength Test (1:00 pm – 1:30 pm)

Event 2 – Deadlift (1:30pm – 2:00pm)

Event 3 – Plank Hold (2:00pm – 2:30pm)

4 winners will be chosen based on the overall performance of all 3 events for the following categories:

Female Male
College Employee College Employee
Student Student

$100.00 prize pack will be awarded to each winner!

Last Year’s Winners:

Employee: Sarah Van Osch, Sandi Dang & Vanessa Hiltz

Student: Antonios Konstantinidis

Spaces are limited. For more details or to register contact Josh Delgado at

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SASS Closeout Sale
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The sale will take place on May 9 and 10 from 10 a.m. – 2 p.m. 

SASS: AWC 2nd floor.

A limited stock of beauty products and equipment – nail polish, chairs, carts, face and body products will be available for purchase.

Purchases can be made with cash, Visa or debit.

For purchases $10.00 or less, only cash or SASS gift card accepted. All sales are final (no exchange/refund).

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AWC Summer Hours
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The AWC will have modified hours for the Summer with regular hours resuming Sept. 3, 2019. The AWC will be open Monday to Friday 7:00 a.m. to 7:30 p.m. and closed Saturday and Sunday.

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AWC Easter Weekend Hours
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Please note the following special closure for the AWC over the Easter Weekend:

Friday April 19 – Closed
Saturday, April 20 – Closed
Sunday, April 21 – Closed
Monday, April 22 – Open 7:00 A.M. – 5:30 P.M.

Thank you for your understanding.

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Squash booking
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Squash courts cay be booked in person at Guest Services or by calling 416-289-5000 ext.3511. (Online booking at is currently unavailable).

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August gym closures
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The AWC gymnasium will be closed August 14-25 for floor refinishing & August 28-September 1 for Experience Centennial and Centennial Day events. The rest of the building will remain open.


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Spinach: The Greener the Greater!
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By: Justin Mistry

Summer is here and it is the season for freshness! Your local grocery store is stocking their produce section with fresh fruits and vegetables, so let’s take advantage of them! Grab some locally grown produce, grab some internationally grown produce, grab orange vegetables, add red fruits, heck, add one of every colour and throw it in your shopping cart! Your body will thank you later!

One of my favourite colours is green. The darker the green the greater the nutrition, the darker the green the more bitter the vegetable becomes. No need to fuss over dark greens, let’s meet in the middle and talk about spinach. It has many advantages that might entice you to give it a try:

  • Spinach is packed full of antioxidants;
  • Spinach is rich in insoluble fibre; insoluble fibre adds bulk to your digestive system which aids in preventing constipation and helps you feel more satisfied;
  • 100g of spinach has half the calories of 100g of 2% milk while also having the same amount of calcium, 47 time more Vitamin A, 49 times more Vitamin B9, 47 times more Vitamin C, and 604 times more Vitamin K;
  • The high iron content of spinach is a necessary addition for those who donate blood.

Now that we know all this information about spinach, let’s talk about an easy way to add spinach to your life without cooking all of the nutrients out of it. Are you ever crunched for time in the morning, or short on ideas for an afternoon snack? Do you have 5 minutes and a blender to spare? This smoothie recipe will be great for you! You can add it to your breakfast as part of a well-rounded breakfast, or add a serving of a high protein add-in to help recover from your training.


Green Energy Smoothie:

Recipe for 1 Serving:

●      1 banana

●      1 big handful of spinach

●      1 cup unsweetened almond milk

●      1 big handful of ice cubes

●      1 tbsp natural peanut or almond butter

High-protein add-ins:

●      1 scoop of your favourite protein supplement

●      2 tbsp of chia seeds

●      ½ cup of Greek yogurt


Nutrition Info:

235 calories/serving

11g of Fat

31g of Carbohydrates

7g of Protein

6g of Fibre

863mg of Potassium

Nutrition Info (with protein supplement):

375 calories/serving

12.5g of Fat

36.6g of Carbohydrates

32g of Protein

7g of Fibre

1063mg of Potassium


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Tips for dropping pounds
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Summer months are here! There are no doubt many events, celebrations, and reasons to deviate from a structured weight loss plan. Here are some quick tips to stay on track and keep your lean body journey on track!

   1    Plan your meals

Adding structure to your work, home and family life keeps these areas on track. Doing the same for your meals will aid long term success. Plan for social events beforehand to keep you from over indulging or getting caught without food to eat.

    2    Keep a food journal.

Journals help add accountability and encourage self discipline. They are also great review tools when things are not going your way.

    3    Everything in moderation

“Cheat meals” are healthy, necessary even. Clean eating can be stressful long term especially for someone new to it. Mental stress can raise negative hormones and this can cause weight gain or prevent weight loss. Releasing helpful hormones from eating foods you really enjoy once in a while can be extremely helpful in long term weight loss.

   4     Make clear goals and review them often.

Having reminders like notes on the fridge or at your desk at work can help keep you on track. Draw out the long term plan with short term goals that are attainable. Keep the plan somewhere you can look at often.

    5    Don’t under eat.

Starving yourself for any reason can have negative long term effects, including losing the ability to know when your body is full, overeating, eating too fast and causing hormonal imbalances.     

   7     Start with small goals.

Make it a point to walk a little further to get your morning coffee. Order one sugar instead of two. If consistent, all your small efforts will add up and assist the larger goal.

   8     Be patient.

Weight loss is a process. Long term fat loss does not happen quickly. Quick fixes can be found everywhere but they have a price. Long term, healthy weight loss takes time. Everything that you learn during this process is necessary and will help many areas of your life.

   9     Train smart.

When you do hit the gym, find out how to make the most of your time so that you are burning the most fat possible during and after training. Yes, certain types of cardio will burn fat more effectively. Yes, certain exercises and how you do them will help the fat loss process more efficiently.

Need a hand with figuring this all out? Don’t be afraid to contact our fitness services team to give you some guidance through a free consultation, personal training or other services.

Contact expert Joshua Delgado at

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Scheduled Summer Closures
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Please note during the summer there will be special occasions and projects underway which will result in some changes and disruptions to regular service. Below are the locations that will be affected and on which days:

Closure for Convocation

  • No Open Play in the AWC or ping pong outside due to Convocation set-up and ceremonies – June 7th – June 18th

We are excited to be part of a major film production which will be taking place at the AWC and Progress Student Centre from June 20th to July 11th. With this incredible project, there will be learning opportunities for our students and there will be a chance for students to be involved in the production – including opportunities to be on-screen extras. Continue to check our social media as we’ll release details when they are available.

Closures for Film Production

  • Student Centre* – June 20th – July 11th
  • AWC gym floor – June 20th – July 9th (the upstairs fitness centre, fitness services & SASS remain open except on June 26th and July 7th)
  • Full AWC closure – June 26th and July 7th
  • Parking lot 6 – June 20th – July 11th

We apologize for any inconvenience. If you have any questions or concerns, please don’t hesitate to contact Guest Services at 416-289-5000 ext. 3511 or the CCSAI Progress office at 416-289-5000 ext. 2245.

*During this time the CCSAI Progress office will be operating in L108. Come on by and see us, starting June 20th.

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Finding time to fit in fitness
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By Joshua Delgado

Finding it hard to fit in fitness? You are not alone. The number one excuse for not hitting the gym is, “I don’t have time.” We hear it quite often in the Athletic and Wellness Centre at Progress campus. And we understand.

In addition to being busy with school work, some of you have part time or full time jobs, dependents, and many other extra curricular activities and responsibilities.

There are never enough hours in a day. I agree.

It can be very difficult to find 1-2 hours for yourself to hit the gym and follow anything that resembles a structured regime. It can be very difficult, but not impossible.

Marsha Brown, a full time student at Progress campus told me about her personal fitness journey.
“It has to be a commitment to yourself. I am a mother of two and work part time. Time management is key,” she said.
Marsha has been a member of the AWC since October of 2011.
“I used to feel lousy, I ate lousy, was disappointed with my image and I decided something has to change.”

Since becoming a member, Marsha has seen an increase in her energy levels, she feels more focus towards her studies and has gotten rid of that lousy feeling she used to get that dragged her down. She has also lost over 30 pounds.

Marsha is one of many AWC members who has hired a personal trainer to help her achieve her goals.
“My friends were too demotivating,” she said.
She felt they were not quite at the commitment level she was to making a change.
“I was working out on my own but seeing little result.”

Marsha is a regular customer and well-known by all staff members of the AWC. She is someone who helps to motivate others every day with her commitment to her fitness.

If the desire for a positive change is there, we can make it happen in the AWC. Our team is prepared to council you on anything from nutrition, to lifestyle changes and exercise programming. Making it work for the students is always the main priority.

There are many options for participation available to students and people from all walks of life.
Membership to the AWC comes at no additional cost to any full time student from all campuses, so we openly invite all students to come out and take advantage of the AWC and its services.

Need fitness advice? Ask expert Joshua Delgado at

[Reposted from an article in the Courier,

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