General

How fast can I expect to lose weight or see results?

We are not a quick fix magic solution. It will take hard work, focus, and commitment but you can do it. Real results take 100% real commitment, and we are there 100% to support you.

If you are looking for a magic pill and want to throw your money away on a temporary ‘miracle’ or ‘solution’ to only gain the weight back or risk severe injury, then we are not for you.

But, if you are ready to commit to positive change, make an investment in yourself, to gradually transform your thinking and behaviour to finally achieve a healthy weight and lifestyle for good – then, you’re in the right place.

Healthy weight loss is between ½ to 1 pound per week, with a maximum of 2 pounds if you have more to lose, by creating a deficit between calories in (healthy eating) and calories out (exercise).

  • Calories in: Your certified nutrition specialist will work with you to gradually improve your eating habits to help you find your new ‘normal’ so you don’t feel deprived. You will notice more weight come off at first, then level out. This is when adding or increasing your physical activity and adding or modifying your weight training program will kick you past plateaus. Achieving and maintaining a healthy weight is 80% nutrition and 20% physical activity.

 

  • Calories out: Your certified personal trainer will customize a weight training, cardio, and flexibility program just for you (see “How does it work, what’s the consultation about?” for more details, or visit the personal training section ). Achieving and maintaining a healthy weight is 80% nutrition and 20% physical activity. Yes, exercise will improve your cardio health regardless, but if you are also looking to achieve a healthier body weight you need to manage both sides of the equation to see real results.
How does the cash back wellness incentive work?

Like any good investment, you get something back for what you put in! Awesome.

Not only will you be benefiting from greater health, strength, flexibility (not to mention weight loss, if that is your goal), you can get up cash back when you commit. With a Commitment Package starting as few as 12 sessions, you earn a frequency bonus of 2% back when you train 2x/week or 3% when you train 3x/week. To help you stay focused, this is paid out of the end of your term.

Packages are available from 12-144 sessions, over 1 to 12 months. Or, if you prefer a more flexible timeline to stagger your sessions, you can choose one of our Anytime Packages starting at 12 sessions over 6 months.

Will I have to take pills, powders, or shakes?

No! We believe in a natural, real whole foods approach.

See “What kinds of foods will I be eating?” under Accountability Coaching™ & Nutrition Services to learn more.

 

Accountability Coaching™ & Nutrition Services

Do I have to follow a meal plan?

No! We empower you with the tools to make healthy choices within your current food preferences and choices. If you do prefer to follow a structured meal program, we believe in the principles of clean eating.

With support through our Accountability Coaching™ program, our client Bill has lost 16.5 pounds in just 8 weeks making better choices and following the Eat Clean diet.

What kinds of foods will I be eating?

There are no meal plans so you have the freedom to choose. We empower you with the tools to make healthy choices within your current food preferences and choices. If you do prefer to follow a structured meal program, we believe in the principles of clean eating.

We recommend emphasizing non-packaged foods like vegetables and fruit, with lots of leafy greens. Having a colourful plate, drinking lots of water, choosing complex carbs like whole grains, and lean protein.

Do I have to starve or deprive myself to lose weight?

No! Weight loss is about balancing calories in versus calories out. We will help you make smarter more nutritious choices to help you: feel full longer, have more energy, and benefit from more nutrients, all helping you to lose weight.

 

Personal Training 

How much space do I need?

Not a lot! A minimum of a 6 x 6 space is recommended for your comfort. That’s about the size of 3 yoga mats rolled out, side by side.

I realize that in home personal training is a premium service, but can I really afford it?

First remember, this is an investment in yourself – your health and your future. We only have one life, with no going back or do-overs.  A healthy lifestyle including eating right and exercising can help you feel and look your best.

We have many options available for those with varying budgets including monthly or pre-paid options. You can also choose your session length whether half (35 minutes), full (55 minutes) or extended (70 minutes). Save $5-10 per session with a package and earn complimentary sessions and cash back when you commit with our amazing wellness incentives.

I don’t really have any equipment, is that okay – what will we do?

No problem! You can get a get workout in and around your house just using your own body weight and found equipment like a chair.

We usually approach this in 3 ways:

  1. Body weight exercises & found equipment like chairs
  2. Trainer brings some equipment
  3. Recommendations for equipment to purchase

 

Overtime, you body and mind will benefit from even greater challenge and variety so your trainer may bring some portable equipment or make recommendations based on your needs (goals, abilities, preferences) of pieces you could purchase. You will never be forced to buy equipment (or shakes, pills, or powders by the way either!)

How often should I workout or have personal training sessions?

Canada’s Physical Activity Guide, reviewed by the Canadian Society for Exercise Physiology (CSEP), recommends:

 

  • Adults aged 18-64 years should accumulate at least 150 minutes of moderate to vigorous intensity aerobic physical activity per week, in bouts of time minutes or more, for health benefits.
  • It is also beneficial to add muscle and bone strengthening activities using major muscle groups at least 2 days per week.
  • More physical activity provides greater health benefits

 

Recognizing above how important it is to be consistent and be active regularly, we designed our in home personal training programs with this in mind. We offer great wellness incentives like complimentary sessions and cash back to support you staying on track each week.

Depending on your fitness level and goals, you can exercise 1 to 6 days per week, with a rest day recommended. Most clients see their personal trainer 1 to 3x per week, seeing 80% better and 3x faster results than training on their own. A few clients prefer to stagger their workouts as more of a technique and progress check-up with sessions every other week.

In between sessions, your trainer will give you exercise ‘homework’ to complete on your own and follow-up it was done on your next session together. If up to you if you want to take advantage of this additional support or not, other trainers don’t even do this! But for us, we want to help you success and real results need 100% commitment. We are there to guide, support, and sometime motivate you through a tough session but ultimately the results come from you.

A lot of clients, including long-time client Wayne who’s been training with Andrea for almost 2 years, say they get a better workout when they do their program with their trainer than on their own, even if it’s the same exercises!

How does it work, what’s the consultation about?

We offer a complimentary 15 minute phone consultation as a mini “get to know you” to answer your fitness and health questions, and so you can see if Trinity Training’s services may be the right fit for you. This is at your own convenience with no pressure.

Based on our discussion, we will help you discover which service may be best to help you reach your goals and considering your budget.

Before your first one on one session, you will meet with your trainer for a full consultation and fitness evaluation. This is where you will really explore and define your goals, past experience, preferences for different equipment and activities, any special event deadline you are working towards, any special conditions or injuries or other interests and concerns.

With the knowledge from your initial phone call plus the details from the above, your trainer will suggest different service options. This could be in home personal training, private yoga sessions, Accountability Coaching™ service, or a combination of each. Your trainer will make a recommendation  and based on your goals and budget, considering how often you’d like to train and when you’d like to reach your goal by (or for a special event like a wedding or vacation).

See “How often should I workout or have personal training sessions?” for general guidelines.

How does it work, what do we do in a typical one on one personal training session?

After your first session, your trainer will ask you to be warming up when they arrive so you are ready to get started right away! Depending on your chosen workout space, this could be your basement, living room or taking a walk outside.

As you continue warming up, you and your trainer will have a brief touch base – on the day’s plan, your progress update, and check in or realign goals.

Once warmed up, your personal trainer will teach and guide you through a series of exercises, custom designed for you. This is based on your consultation and fitness evaluation, where you will discuss goals, past experience, preferences for different equipment and activities, and more (see “How does it work, what’s the consultation about?” or visit the in home personal training section  for more details).

Depending on your personalized program, you may work all major muscles including core (abs) in one session or a split working different muscles on alternate days. You may or may not get through all exercises together each session and your trainer will let you know what if anything you need to finish that day on your own.

Stretching is an important part of a balanced workout and injury prevention. Your trainer will ensure you are comfortable with a program of full body stretches, designed just for you. Sometimes your trainer with use assisted or partner stretching techniques you can do together if comfortable for a deeper stretch.

Often clients will do their cardio workouts on their own as part of their ‘homework’ but sometimes if needed your trainer will lead you through a guided cardio session.

See “I don’t really have any equipment, is that okay – what will we do?” and “How much space do I need?” to learn more.

 

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