A PERSONAL WELLNESS COACH...
where ever & when ever you want
ALL PACKAGES INCLUDE:
A FREE CONSULTATION (IN PERSON, BY PHONE OR EMAIL IS POSSIBLE)
A FREE APP FOR WORKOUT PROGRAMS AND TRACKING
A WELLNESS BINDER (PDF)
PERSONALIZED WORKOUT PROGRAMS
STRETCHING GUIDE FOR POST-WORKOUT
ONGOING SUPPORT VIA EMAIL, TEXT OR PHONE
A FREE CONSULTATION (IN PERSON, BY PHONE OR EMAIL IS POSSIBLE)
A FREE APP FOR WORKOUT PROGRAMS AND TRACKING
A WELLNESS BINDER (PDF)
PERSONALIZED WORKOUT PROGRAMS
STRETCHING GUIDE FOR POST-WORKOUT
ONGOING SUPPORT VIA EMAIL, TEXT OR PHONE
ONLINE TRAINING OPTIONS
12 WEEK WORKOUT PROGRAM - $50 (ONE TIME FEE)
An initial FREE consultation can be booked in person, on the phone, or can be done via email. After the initial consultation, you will be sent a link to some online forms to complete... some are boring forms that I am required to have you sign, but the others give me a better understanding of your health and fitness levels. They will also help me understand your health and fitness goals so I can design a personalized program for you.
Within 24 hours of submitting your online forms, you will receive your personalize workout plan. If you choose to download the FREE app I offer to my clients, it will include links to videos of each exercise. If you prefer, I will send you the workout as a PDF file. After you have tried the workout, you let me know how it went and if there are any exercises you feel should be changed or modified. I will be available to answer any questions or concerns throughout your 12 week program.
4-6 weeks into the program, I will prepare a new workout for you based on your feedback and progress over the first month.
During the full 12 weeks, you will have the ability to call, text or email me with any questions or concerns. As long as I am awake and not currently with another client (or eating dinner with my family), I will reply quickly.
There are a few optional add-ons for this plan:
In-Person Training Sessions : $50 each as scheduled
Nutritional Guidance & Support (Meal Plans & Food Journal Review): $50 per month
Nutritional Review (Food Journal Review): $25 per week
THIS PACKAGE IS IDEAL FOR ANYONE THAT IS JUST LOOKING FOR GUIDANCE WITH THEIR WORKOUTS AND IS MOTIVATED TO WORKOUT ON THEIR OWN ON A REGULAR BASIS.
An initial FREE consultation can be booked in person, on the phone, or can be done via email. After the initial consultation, you will be sent a link to some online forms to complete... some are boring forms that I am required to have you sign, but the others give me a better understanding of your health and fitness levels. They will also help me understand your health and fitness goals so I can design a personalized program for you.
Within 24 hours of submitting your online forms, you will receive your personalize workout plan. If you choose to download the FREE app I offer to my clients, it will include links to videos of each exercise. If you prefer, I will send you the workout as a PDF file. After you have tried the workout, you let me know how it went and if there are any exercises you feel should be changed or modified. I will be available to answer any questions or concerns throughout your 12 week program.
4-6 weeks into the program, I will prepare a new workout for you based on your feedback and progress over the first month.
During the full 12 weeks, you will have the ability to call, text or email me with any questions or concerns. As long as I am awake and not currently with another client (or eating dinner with my family), I will reply quickly.
There are a few optional add-ons for this plan:
In-Person Training Sessions : $50 each as scheduled
Nutritional Guidance & Support (Meal Plans & Food Journal Review): $50 per month
Nutritional Review (Food Journal Review): $25 per week
THIS PACKAGE IS IDEAL FOR ANYONE THAT IS JUST LOOKING FOR GUIDANCE WITH THEIR WORKOUTS AND IS MOTIVATED TO WORKOUT ON THEIR OWN ON A REGULAR BASIS.
12 WEEK WORKOUT PROGRAM WITH MONTHLY PROGRAM UPDATES - $75 (ONE TIME FEE)
This program is the same outline and process as the 12 Week Workout Program, with the advantage of getting monthly updated workouts. 4 AND 8 weeks into the program, I will prepare a new workout for you based on your feedback and increased fitness levels.
During the full 12 weeks, you will have the ability to call, text or email me with any questions or concerns. As long as I am awake and not currently with another client (or eating dinner with my family), I will reply quickly.
There are a few optional add-ons for this plan:
In-Person Training Sessions : $50 each as scheduled
Nutritional Guidance & Support (Meal Plans & Food Journal Review): $50 per month
Nutritional Review (Food Journal Review): $25 per week
THIS PACKAGE IS IDEAL FOR ANYONE THAT IS JUST LOOKING FOR GUIDANCE WITH THEIR WORKOUTS AND IS MOTIVATED TO WORKOUT ON THEIR OWN ON A REGULAR BASIS.
This program is the same outline and process as the 12 Week Workout Program, with the advantage of getting monthly updated workouts. 4 AND 8 weeks into the program, I will prepare a new workout for you based on your feedback and increased fitness levels.
During the full 12 weeks, you will have the ability to call, text or email me with any questions or concerns. As long as I am awake and not currently with another client (or eating dinner with my family), I will reply quickly.
There are a few optional add-ons for this plan:
In-Person Training Sessions : $50 each as scheduled
Nutritional Guidance & Support (Meal Plans & Food Journal Review): $50 per month
Nutritional Review (Food Journal Review): $25 per week
THIS PACKAGE IS IDEAL FOR ANYONE THAT IS JUST LOOKING FOR GUIDANCE WITH THEIR WORKOUTS AND IS MOTIVATED TO WORKOUT ON THEIR OWN ON A REGULAR BASIS.
ONLINE PERSONAL TRAINER - $100 PER MONTH (3 MONTH MINIMUM)
Looking for a little more than just a workout plan? Need a little more motivation to get your workout started but don't need a personal trainer to stand over you for the workout? This is a great option for you.
You set your weekly workout schedule and I make sure you stick to it. We will be in constant contact and you will need to "check in" to your workouts in order to show me that you are sticking to your schedule. Yes, life happens, so you can reschedule... but, not cancel.
After the initial FREE consultation, you will be sent a link to some online forms to complete... some are boring forms that I am required to have you sign, but the others give me a better understanding of your health and fitness levels. They will also help me understand your health and fitness goals so I can design a personalized program for you. Every 2 weeks, we will review your workout plan and updates will be made as required.
There are a few optional add-ons for this plan:
In-Person Training Sessions : $50 each as scheduled
Nutritional Guidance & Support (Meal Plans & Food Journal Review): $50 per month
Nutritional Review (Food Journal Review): $25 per week
THIS PACKAGE IS IDEAL FOR ANYONE THAT HAS A BUSY LIFE, BUT NEEDS THE MOTIVATION AND KNOWLEDGE OF A PERSONAL TRAINER TO KEEP THEM ON TRACK AND KEEP THEIR WORKOUTS EFFECIENT AND SAFE.
Looking for a little more than just a workout plan? Need a little more motivation to get your workout started but don't need a personal trainer to stand over you for the workout? This is a great option for you.
You set your weekly workout schedule and I make sure you stick to it. We will be in constant contact and you will need to "check in" to your workouts in order to show me that you are sticking to your schedule. Yes, life happens, so you can reschedule... but, not cancel.
After the initial FREE consultation, you will be sent a link to some online forms to complete... some are boring forms that I am required to have you sign, but the others give me a better understanding of your health and fitness levels. They will also help me understand your health and fitness goals so I can design a personalized program for you. Every 2 weeks, we will review your workout plan and updates will be made as required.
There are a few optional add-ons for this plan:
In-Person Training Sessions : $50 each as scheduled
Nutritional Guidance & Support (Meal Plans & Food Journal Review): $50 per month
Nutritional Review (Food Journal Review): $25 per week
THIS PACKAGE IS IDEAL FOR ANYONE THAT HAS A BUSY LIFE, BUT NEEDS THE MOTIVATION AND KNOWLEDGE OF A PERSONAL TRAINER TO KEEP THEM ON TRACK AND KEEP THEIR WORKOUTS EFFECIENT AND SAFE.
ONLINE HEALTH COACH - $150 PER MONTH (3 MONTH MINIMUM)
Looking for help with your overall health? Fitness, nutrition, stress management and proper sleep all play a major role in your health and wellness. I am here to help you get all of this in line with a flexible schedule and affordable plan.
Like the Online Personal Trainer Package, you will set your workout schedule and I will help ensure you stick to it. We will be in constant contact and you will need to "check in" to each workout. You will still have the ability to workout with a flexible schedule, but I will help ensure you do not cancel a workout... even if you need to reschedule it to later in the day to suit your busy schedule.
We will work together to track your nutrition and find the dietary plan that works best for you. I do not prescribe diets... I work with you to find sustainable and enjoyable eating habits to ensure your optimal health.
Stress management and healthy sleeping habits ate also a concern for overall health. We will work together to find strategies that work for you and your lifestyle.
This package includes ongoing nutritional support, so there is only 1 available add-on:
Optional add-on for this plan:
In-Person Training Sessions : $50 each as scheduled
THIS PACKAGE IS IDEAL FOR ANYONE THAT HAS A BUSY LIFE, BUT NEEDS THE MOTIVATION AND KNOWLEDGE OF A PERSONAL TRAINER TO KEEP THEM ON TRACK, HELP WITH NUTRITIONAL GUIDANCE, AND KEEP THEIR WORKOUTS EFFECIENT & SAFE.
Looking for help with your overall health? Fitness, nutrition, stress management and proper sleep all play a major role in your health and wellness. I am here to help you get all of this in line with a flexible schedule and affordable plan.
Like the Online Personal Trainer Package, you will set your workout schedule and I will help ensure you stick to it. We will be in constant contact and you will need to "check in" to each workout. You will still have the ability to workout with a flexible schedule, but I will help ensure you do not cancel a workout... even if you need to reschedule it to later in the day to suit your busy schedule.
We will work together to track your nutrition and find the dietary plan that works best for you. I do not prescribe diets... I work with you to find sustainable and enjoyable eating habits to ensure your optimal health.
Stress management and healthy sleeping habits ate also a concern for overall health. We will work together to find strategies that work for you and your lifestyle.
This package includes ongoing nutritional support, so there is only 1 available add-on:
Optional add-on for this plan:
In-Person Training Sessions : $50 each as scheduled
THIS PACKAGE IS IDEAL FOR ANYONE THAT HAS A BUSY LIFE, BUT NEEDS THE MOTIVATION AND KNOWLEDGE OF A PERSONAL TRAINER TO KEEP THEM ON TRACK, HELP WITH NUTRITIONAL GUIDANCE, AND KEEP THEIR WORKOUTS EFFECIENT & SAFE.
POSTPARTUM RECOVERY PLAN - $50 PER MONTH (3 MONTH MINIMUM)
I have spent over a decade working with new (and not-so-new moms). There is no "one size fits all" program. Each pregnancy is different... as is each recovery. As much as I loved teaching the mommy and me style fitness classes, my one-on-one clients allow me to work with each individuals needs and ensure the most efficient workout for them.
Not all new moms can afford a personal trainer, but I strongly feel most would benefit from one. Not just for weight loss... that should not be the main focus at this time in your life. But, weight loss is a happy side affect of getting healthy and strong. :)
The package is for new moms and is designed for their specific needs. I specialize in Diastasis Recti and Core Dysfunction. Starting from the deepest muscles and working muscles you never knew you had (or at least never thought you needed to worry about) we will build your strength and correct any splits or muscle imbalances having a baby can cause or exaggerate.
After the initial FREE consultation, you will be sent a link to some online forms to complete... some are boring forms that I am required to have you sign, but the others give me a better understanding of your health and fitness levels. They will also help me understand your health and fitness goals so I can design a personalized program for you. Every 2 weeks, we will review your workout plan and updates will be made as required.
An in-person consultation is preferable for this package as I would prefer to assess any split or core dysfunction hands on. But, if that is not possible, we can discuss this more by phone.
We will stay in constant contact and I will ensure you stick to your workout schedule and that you are comfortable with the workout program I designed for you.
This plan offers new moms a flexible schedule and an affordable plan. All new moms deserve a personal trainer. :)
I have spent over a decade working with new (and not-so-new moms). There is no "one size fits all" program. Each pregnancy is different... as is each recovery. As much as I loved teaching the mommy and me style fitness classes, my one-on-one clients allow me to work with each individuals needs and ensure the most efficient workout for them.
Not all new moms can afford a personal trainer, but I strongly feel most would benefit from one. Not just for weight loss... that should not be the main focus at this time in your life. But, weight loss is a happy side affect of getting healthy and strong. :)
The package is for new moms and is designed for their specific needs. I specialize in Diastasis Recti and Core Dysfunction. Starting from the deepest muscles and working muscles you never knew you had (or at least never thought you needed to worry about) we will build your strength and correct any splits or muscle imbalances having a baby can cause or exaggerate.
After the initial FREE consultation, you will be sent a link to some online forms to complete... some are boring forms that I am required to have you sign, but the others give me a better understanding of your health and fitness levels. They will also help me understand your health and fitness goals so I can design a personalized program for you. Every 2 weeks, we will review your workout plan and updates will be made as required.
An in-person consultation is preferable for this package as I would prefer to assess any split or core dysfunction hands on. But, if that is not possible, we can discuss this more by phone.
We will stay in constant contact and I will ensure you stick to your workout schedule and that you are comfortable with the workout program I designed for you.
This plan offers new moms a flexible schedule and an affordable plan. All new moms deserve a personal trainer. :)
Consultations are always free, so contact Sandra now to set yours up! Complete the below form and Sandra will be in touch with you with 24 hours to set up your initial consultation. If you are in the east end of Toronto, in-person consultations are available at the studio.
