FAQs
BTB Fitness Frequently Asked Questions
Why Tracking Your Workouts Is One of the Most Important Things You Can Do at BTB
Why Tracking Your Workouts Is One of the Most Important Things You Can Do at BTB
At BTB, our goal isn’t just to help you move more — it’s to help you move forward. Whether you’re building strength, improving your cardio, or trying to feel better and function better, there’s one tool that will massively accelerate your progress:
📲 Tracking your workouts.
That’s why we use SugarWOD — a simple app that helps you log what you lifted, how hard you pushed, and how far you've come.
And while it only takes 60 seconds to use, it can completely change how you train.
What Gets Measured Gets Improved
Tracking gives you clear feedback. It’s no longer just about how you felt that day — now you can see your progress in black and white:
Your weights are going up
Your times are dropping
Your consistency is increasing
Instead of comparing yourself to others, you’re focused on what really matters:
Being just a little better than you were yesterday.
Strength Class Breakdown (Monday/Wednesday/Friday)
Our Strength program follows a simple and powerful 3-week cycle:
Monday = Workout A
Wednesday = Workout B
Friday = Workout C
Each of these workouts is repeated for three weeks, with the goal of progressive overload — meaning you’ll aim to lift a little heavier, move with more control, or complete more reps each time.
That’s only possible when you know what you did last time. Tracking lets you build on your past performance, not guess at it.
Engine Class Breakdown (Tuesday/Thursday)
Engine is built to challenge your lungs, legs, and mindset.
Here’s how it works:
Weeks 1–3: You’ll complete unique workouts.
Weeks 4–6: You’ll repeat those same workouts, aiming to beat your scores and improve your pacing.
The better you track during those first three weeks, the more dialed in you’ll be when it’s time to retest. And after each 6-week cycle? We bring in a fresh new round of workouts to challenge your fitness in new ways.
Why This Matters
Here’s what happens when you consistently track your workouts:
1. You Build Real Momentum
Even small wins feel huge when you can see them — and they keep you coming back.
2. You Train Smarter
You’ll stop guessing and start making intentional progress.
3. You Stay Focused on Your Journey
SugarWOD lets you celebrate your personal bests — not anyone else’s. And that’s the most important part.
4. You Join a Supportive Community
You can cheer on other members and share your wins. When one of us wins, we all win.
How to Start Tracking with SugarWOD
If you haven’t already:
Download SugarWOD from the App Store or Google Play.
Join “Between The Bumpers” as your gym.
After each class, log what you lifted, your time/score, and any notes.
Need help getting set up? Just ask a coach — we’re happy to walk you through it.
You vs. You
In the end, tracking is about owning your fitness journey. It’s a tool to help you stay focused, stay motivated, and keep showing up.
Because at BTB, we believe in this simple truth:
The only person you need to outwork is the person you were yesterday.
Let’s keep pushing, keep growing, and keep tracking — one workout at a time. 💪
Want to learn more or see real examples of progress? Talk to a coach or check out your performance trends in SugarWOD this week. We’re here to help every step of the way.
– The BTB Team
Membership Holds & Cancellations
Can I Put My Membership On Hold?
Group Class Memberships:
Yes, you can place your membership on hold for 14 to 90 days once per year. Please note that this is not a cancellation, and cancellation policies will still apply if you choose to cancel while your membership is on hold.
For Semi-Private Training & Personal Training:
You are given ultimate flexibility, with the ability to cancel, and move all sessions with 48 hours notice free of charge, by simply sending us an email to [email protected] or letting your coach know 48 hours prior to your appointment time.
Are there exceptions to the hold policy for certain memberships?
Yes, for personal training and semi-private training clients, you can place multiple holds per calendar year by giving us a 48-hour notice of your schedule changes. This flexibility is to accommodate the varying needs of our personal training clients.
Can I cancel my membership at any time?
Yes, you are able to cancel your membership at any point in time with 14-days notice, by filling out of our membership cancellation form, and completing an exit interview, to sign your membership cancellation clause.
When I go to register for a membership it say's I need to sign up for 1 year... is this correct?
While all of our memberships are set at a 1 year term as a default, you will see in the terms and conditions of each membership that you can cancel at any point in time with 14-days notices via our membership cancellation form.
Paying Bills & Updating Credit Cards
How often will I be billed for my membership?
All memberships are billed bi-weekly on the date you signed up. You can choose to pay using credit cards or direct deposits from your bank account.
Where can I find my payment details?
You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills."
How do I update my Credit Card or Direct Deposit Billing Information
You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills." If you are still having issues with updating your billing information, check out our blog post here for all the steps.
Gym Rules And Etiquette
What do I need to wear at the gym?
Clean indoor shoes
Water bottle
Comfortable exercise clothing
Are there any cleaning protocols
We ask that members at the end of their workout, grab a spray bottle and towel (we supply them) and clean all their equipment at the end of their workouts. Please don't spray the equipment directly, rather spray your towel and wipe down your equipment to minimize rusting.
Is there any open gym hours?
We are predominately a coaching based facility, so we don't offer much in the way of open gym. However we do for an added fee, allow members to add an open gym access pass to their memberships. Send us an email and we can add open gym access to your account today.
About Gym Programs
What is the On-Ramp
The On-Ramp Program is an introductory course designed to ensure that you can move safely and effectively across a broad range of exercises. It includes 5 one-hour sessions where you will learn the fundamentals of functional fitness, our training philosophy, and the general flow of classes. Depending on your experience some members may or many not be able to bypass some or all of the on-ramp before starting group classes. The On-Ramp program is only recommended for individuals looking to join our Cross-Training Classes on Tuesdays & Thursdays.
What does the Strength & Conditioning Class membership include?
This membership provides access to all of our basic functional fitness group classes. Once you have completed the On-Ramp Program, you can participate in our group fitness classes and ExpressFit 45 classes. If you would like to learn more about all our prices and membership options please fill out the form attached here!
What is the ExpressFit 45 Class?
The ExpressFit 45 Class is a high-intensity, 45-minute group workout session designed for those who want a great workout in less time. This program does not require any onboarding and is suitable for all fitness levels. And the first class is always FREE.
ABOUT US
We're more than just a gym — we're a catalyst for transformation in Stittsville. Embark on a journey to elevate your health and wellness with our expertly designed fitness classes, personalized coaching, and an unwavering commuSocial Iconsnity spirit.
HOURS OF OPERATION
Mon-Fri: 6am - 7pm
Sat: 9am - 11am
Sun: Closed
QUESTIONS?
Between The Bumpers Fitness
6511 Fernbank Road
Stittsville, ON K2S1B6
(613) 801-8684
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