FITNESS TRAINING

Do you tell the mirror, "I wish I had abs. Look at this belly!"

Or maybe, "I don't want to be bulky, just toned, strong and sexy."

The body has between 650-840 muscles designed to move!

And studies PROVE the clear link between exercise, and feeling positive while looking younger .

When we age, we lose muscle and gain fat. The result? Low self esteem that leads to declining invitations, jobs, relationships and sometimes even avoiding social events because we don't feel attractive or are afraid of rejection.

A STRENGTH TRAINING focus together with some endurance and flexibility fitness promotes energy and keeps us strong, fit, healthy and sexy!

With the future of gyms uncertain, online or remote fitness training is a convenient way to get started or keep going on your journey to a stronger and fit body.

Strength training, endurance, flexibility - anything is possible. Video demos and live video trainer sessions are possible for a safer experience. Customized to your level and ability.

"Fitness is not a destination - it is a way of life."

Let's do this!

get started below

HOW IT WORKS

1. Book a free 30-minute Fitness Consultation time in my calendar below.

3. Make first payment immediately during Consultation, complete sign-up documents, and get ready for FIT !

1. Book a free 30-minute Fitness Consultation time in my calendar below.

Consultations are 30 minutes and include a Health & Fitness Assessment, Nutritional Assessment, and Goal Discovery Session.

Please come to the no-cost Consultation prepared to move forward afterwards.

Service fees are below.

Remote (Online) Personal Training fees are:

$60 / session (45-60 minutes)

$ 400 / block of 8 sessions (Save $80)

Full 90-day program is CAD $497 (+ taxes, including 2 Personal Training Sessions. ** Additional PT Sessions at rate above.

Program includes Workout Programming for 90 days, App access, 3 consultations at Start, 6 weeks, 12 weeks, 2 Remote Training Sessions.

Program will be available by App on your mobile phone, or PDF, if you prefer.

- Personal Training sessions are conducted remotely by phone, tablet or laptop tie in.

- workout program will be set up customized to your needs and abilities.

- programs normally run 12 weeks

- we meet at 6 weeks to check progress and make any adjustments to the current program

- program is accessible by App on your phone (you can track your progress there, and communicate with Coach)

Add-ons:

* Nutrition programming also available

* Life Coaching also available

** All fees are + taxes

BOOK A TIME

2. Complete the Pre-Consultation Questionnaire below.

3. Make first payment immediately during Consultation, complete sign-up documents, and get ready for FIT !

1. Book a free 30-minute Fitness Consultation time in my calendar below.

Be assured that all information is confidential between you and me. Nothing will shared with outside parties.

Questions are divided into several categories.

Even if you are only applying for help in one category, it helps me to assess your overall lifestyle by having all this information.

Aim to be open and honest.

I'm a Star Trek: Voyager nerd! If you know nothing of Voyager, skip those fun and silly questions in the Questionnaire! If you know of it, be creative!

After the Consultation, based on your Baseline (where you are now), your goals (where you want to be), and what you will need to get there, I will suggest X number of Personal Training Sessions and the frequency of sessions.

Then, we will discuss, decide and move forward then and there with Payment 1. (See #3)

Questionnaire Here

3. Make first payment immediately during Consultation, complete sign-up documents, and get ready for FIT !

At the end of our 30-minute Consultation, we will decide on the # of sessions, and the frequency, and if you desire any add-ons.

Total Program Cost will be provided, and at that time, this is what happens next:

1) you'll make first payment immediately

2) I'll send you important documents regarding our program together

3) complete and sign them, and send them back

4) I'll create your workout program (and any other as part of your proposal).

5) We'll book your first remote Personal Training Sessions, and your first progress Consultation at 6 weeks.

Your journey to FIT begins now...

** All fees are + taxes

Do you want more strength, power or SIZE?

Different ways to STRENGTH TRAIN for your specific GOAL

How to Train for Strength, Power or Size…

Let’s start with

1) SIZE: Goal is looks.

Focus: Volume = how much time a muscle spends working in a session

How: Moderate weight, more reps focusing on *TUT (Time Under Tension), shorter rests between sets.

* TUT means you keep the muscle under tension during a rep longer by going slower into each rep, don’t lock out, hold briefly and slow return. (Ex. 3-1-3)

Warm Up: thorough warm up

Reps: 6-12 reps = 1 set should take 45-90 (max) seconds

Sets: 3-6 sets

Rest: 30-90 seconds between sets (30 secs for smaller muscles (Ex. Biceps), 90 secs for larger muscles (Ex. Quads)

2) STRENGTH: Goal is overall body strength.

Focus: (extended) Performance (for a sport, job or situation that requires heavy work for longer periods)

How: Determine your 1 rep Max Weight, use a % of Max Weight, do fewer reps, longer rest periods.

Warm Up: thorough warm up

Reps: 2-6 reps

Sets: 3-6 sets

Rest: 2-5 minutes between sets

3) POWER: Goal is speed.

Focus: (speed) Performance (for a sport, job or situation that requires heavy work at faster speeds)

How: either high % 1 rep Max Weight, or low % 1 rep Max Weight and more reps

Warm up: thorough warm up

Reps: 1-5 reps (lower for Olympic lifts)

Sets: 3-5 sets

Rest: 2-5 minutes between sets

MOTIVATIONEUR

ACCREDITATIONS - FOR YOUR TRUST & CONFIDENCE