Healthy Tips

Aim to drink 8-10 8oz glasses of water per day.
Eat 5-6 small meals per day, aim to eat every 2-3 hours.
Increase fibre intake - best sources include vegetables, whole grain foods, and fruits.
Always shop the perimeter of a grocery store, most healthy food is found here.

FitnessPlans



  Athletes Plan   Lifestyle Plan

Who is it for?

  • You have a fixed date you are working towards.
  • Specific weight loss is needed for team placements, or weigh-in.
  • You are an athlete with a specific goal date to reach and require more specific nutritional management regarding your athletic endeavors.
  • You are a weekend warrior wanting to achieve your maximum potential by a specific date.

There are two options available (and they can be combined into a single plan):

Nutrition Plan and Management - This requires weight measurement or weighing foods and is essential for maximum accuracy. Your nutrition plan is personalized and created in direct response to your goal.

Monthly Workout Plan– This is personalized to your needs and comprised of movements targeted to your goal.

Plan Pricing

Food Plan
$215 sign-up fee (first month incl.)
$60 per month, min. 5 months

Workout Plan
Contact us for an assessment

Food + Workout Plan
Contact us for an assessment

Who is it for?

  • You want to change your lifestyle through eating habits, training or both.
  • You prefer a food plan that does not require weighing food.
  • Your fitness goal is not specific to sport and training is geared at either weight loss or muscle building.

There are two options available (and they can be combined into a single plan):

Nutrition Plan and Management - This requires you measure by volume your foods. Your food plan is personalized.

Monthly Workout Plan– This includes movements and exercises specific to either Weight Loss or Muscle Building. A new variation is sent monthly to avoid hitting a plateau and keep you from getting bored.

Plan Pricing

Food Plan
$190 sign-up fee (first month incl.)
$45 per month, min. 5 months

Workout Plan
$50 sign-up fee (first month incl.)
$50 per month, min. 5 months

Food + Workout Plan
$215 sign-up fee (first month incl.)
$70 per month, min. 5 months

*All prices are in Canadian dollars, and are subject to %5 GST.
Sign up for the Lifestyle Plan

Please note we currently have a wait list. For more information, please contact us here.

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FitnessPrint provides you with convenient online coaching, online personal training, and an online nutrition plan that's specifically geared to your needs, preferences and abilities.

Do you want to lose weight, gain muscle, improve your overall physique and posture, gain energy or enjoy a healthier lifestyle? All of the above? Perhaps you require post-pregnancy assistance or need to gain a competitive edge in your sport.

It all starts with an easy-to-follow personal assessment to help your online coach analyze your current condition, background and experience, along with your desires and goals to establish a fully-customized:

1. Food plan

2. Workout plan

3. Support structure

Once you start your online personal training program, and/or nutrition plan you receive ongoing mentoring and support.

Food Plan

Your online nutrition plan is not about starving your body - it's about fueling it. Your food plan is based on whole, natural foods, taking your preferences into account. There are no meal replacements or pills, and you will never feel hungry.

Your online nutrition coach will provide a schedule that clearly outlines the exact foods and portions you should eat daily. It's effective and easy to follow.

There are 2 options for your food plan: Weighing Food or Measuring Food.

The weighing food plan "Athlete Food Plan" is more specific and therefore yields faster results. While the measuring food plan "Lifestyle Food Plan" is designed for someone who wants to achieve their goals at a less intense rate.

Workout Plan

Your online coach will provide you with a fully - customized workout plan, including both strength and cardio training. Your workout plan is developed to meet your specific needs and goals, taking into account your current fitness level and situation. For instance, some clients prefer not to use gyms, and benefit from home - based online personal training plans, with very minimal equipment.

There are 2 options for your workout plan: Athlete Workout Plan or Lifestyle Workout Plan. The Athlete Workout Plan is more specific and geared to your athletic goals. While the Lifestyle Workout Plan is designed for someone who wants to achieve the goal of either fat loss or muscle gain.

Support Structure

Your online coach will assist you every step of the way through your online personal training program. You simply provide updates on your progress minimally once a week, and your online coach will respond accordingly with advice and modifications to your program.

Unlimited support is available 7 days a week via e-mail, to answer your questions, provide guidance or help you overcome hurdles. Response is swift; usually within 24 hours, always within 48. Your online coach is never more than a few clicks away.

You will also receive access to a private forum for FitnessPrint members only where you will have access to all of the FitnessPrint community and addtional resources such as exercise video demos, and healthy recipes.

What's required of you

In order to achieve your health and fitness goals, you need to:

  • Follow your food plan
  • Adhere to your exercise plan
  • Provide regular updates via your private online log

Your online coach will ask you to:

  • Measure or Weigh your food for each meal
  • Weigh yourself weekly
  • Measure various body parts once a week
  • Take photos of yourself every four weeks
  • Enter your weight, measurements and photos in your private online log

What you need

It's your responsibility to have access to the following:

  • Web access and e-mail capability
  • Food scale if you are using the weighing plan
  • Body-weight scale
  • Measuring tape (a flexible one for body parts)
  • Gym or a workout space at home
  • Digital camera

 

Shannon
Shannon

"I am a mother of two - a 5 year old and a 6 month old. I really enjoyed this program because I felt healthy, never hungry, and most importantly energized for my two children."