Start your program

These are the steps we recommend to getting your fitness program underway.
  1. Take the time to think about what you want from a fitness program, what you expect from your trainer, and what level of commitment you are prepared to give.
  2. Write down your fitness goals and be prepared to discuss how you and your trainer will achieve this. Remember to set both short and long term goals. It is good to have a long range plan, but also important to be able to see achievable steps along the way.
  3. Contact us with any specific questions you may have or proceed directly to the Forms section.
  4. We need you fill out the following forms to better help us get started on your program.
    1. Client Information (for exactly that purpose)
    2. PAR-Q (for medical clearance)
    3. Consent & Waiver (for legal purposes)
    4. Health & Fitness Questionnaire (to compile some background information on your past and current health status)
  5. After we receive and review the completed forms you will be contacted to arrange your first scheduled meeting (and subsequent meetings if you wish).  Your first meeting is both an assessment of your current physical state and a workout. It goes longer than a normal exercise session (give yourself a minimum of 90 minutes, possibly even 2 hours) and is a bit slower due to the nature of the testing.
  6. What and why do we test you ask? We do these tests so that we may have a baseline of results to compare your progress to down the road. We also want to get a general sense of where you are currently at physically and also to determine where your current strengths and weaknesses lie (everyone has them). The goal is then to strengthen what is weak and lengthen what is tight. We test & evaluate:
    1. Resting heart rate, estimated Max Hr and target training zone hr
    2. Current height, weight and body mass index
    3. Body fat %
    4. Measurements of chest, waist and hips
    5. Posture
    6. Upper body strength and stability
    7. Lower body strength and stability
    8. Short term & Long term health goals
    9. General flexibility
    10. Nutritional knowledge and eating habits
    11. Balance
    12. Core strength and activation 
  7. At the next exercise session you will be given a folder containing the assessment evaluation, observations and recommendations. The folder will also include any relevant information to help you achieve your health & fitness goals. It will also include a workout log and diagrams of the exercises that you will go through with your trainer, so that you may continue to exercise on your own. We will also try to develop a shorter complimentary program that can be done at work to alleviate the issues of sitting at a work station all day long.
  8. From here you will need to work out a schedule to meet up for future sessions. How many times you meet is up to you, but remember that unless you are experienced and just looking for some new exercises, you will want to meet frequently enough to see your goals through and so that you can progress to doing the workouts safely on your own with confidence, and this is usually done with repetition.
  9. Booking can be done via phone or email, and you can book as many session as you like in advance to guarantee your desired times. Purchased sessions can be paid with cash, cheque, or paypal (visa, MasterCard and American express). If choosing paypal you will need a paypal account and can be done easily through email.