Presents:Presents:

The Nuts & Bolts of The Nuts & Bolts of

Personal TrainingPersonal Training

What make personal training great?

A good personal trainer will help you with 7 elements that work together interdependently

The 7 Elements of health and fitnessThe 7 Elements of health and fitness

1. Strength training2. Nutrition3. Supplementation 4. Cardiovascular Exercise5. Stretching6. Stress management7. Sleep

Why do people choose to get a personal trainer?

Health benefits of the 7 elements are endless for individuals of all ages. Working with the right personal trainer will improve many aspects of your life in the following ways:

• Body fat loss • Getting in shape

• Slow aging • Stress Relief

• Mental health • Decrease risk of disease

• Self confidence • Improve physical appearance

How would a personal trainer really help me get in shape?

•By developing an exercise plan •By creating a diet plan •By establishing goals •By developing a cardiovascular plan•By developing a cardiovascular plan•By developing a stretching routine based of your posture•By establishing a tracking system for your progress•By holding you accountable•By creating a supplement plan•By modifying your environment to succeed

The health and fitness planA good plan is the key to success

•Should be developed by an expert•Be sure the person who creates the plan has extensive experience and a proven success model

•Should focus on methods proven over time•Include a set/repetition progression for exercises, detailedtesting results proper macronutrient ratios based on your height andtesting results proper macronutrient ratios based on your height andActivity levels•Don’t rely on guess work – A perfect plan is critical to long term success of a healthy and fit life

Establish goalsThe foundation

•Write down all the reasons you want to get healthy and fit

•Determine short and long term goals that are easily tractable

•Use an expert to determine what is realistic

Establish a tracking system for your progress

•If your goal is fat loss, then get a body fat test•If your goal is preventing diabetes then test your blood sugar levelsblood sugar levels•If your goal is to get in better overall shape then create a valid fitness test

Who is Free Form Fitness?

• Free Form Fitness is a personal training centre that specialisesin helping busy people get fit and healthy with 30 min personaltraining sessions

• Founded in 2006• Founded in 2006

• Passionate, energetic, results driven personal trainers

• A proven system that has worked for hundreds of people of allages and fitness levels

What do we do different?

We provide a fully integrated approach to getting fit and healthy focused around the “busy individual” that could do less and gain more.

A few of our clientsQuick results encourages continued success

“I lost 26lbs in my first 2 months with the Free Form Fitness Concept”“I lost 26lbs in my first 2 months with the Free Form Fitness Concept”“I lost 26lbs in my first 2 months with the Free Form Fitness Concept”“I lost 26lbs in my first 2 months with the Free Form Fitness Concept”Shaun Swire- Business owner

“When a person wants more then a 'puppy mill gym ' they must go see Free Form Fitness” “When a person wants more then a 'puppy mill gym ' they must go see Free Form Fitness” “When a person wants more then a 'puppy mill gym ' they must go see Free Form Fitness” “When a person wants more then a 'puppy mill gym ' they must go see Free Form Fitness” Milan Topolovec CEO of TKGroup

““““I lost 19lbs in my first month at Free Form Fitness”I lost 19lbs in my first month at Free Form Fitness”I lost 19lbs in my first month at Free Form Fitness”I lost 19lbs in my first month at Free Form Fitness”Julie LeBrun

“I have lost about 30lbs. Energy is through the ceiling and feeling fantastic. “I have lost about 30lbs. Energy is through the ceiling and feeling fantastic. “I have lost about 30lbs. Energy is through the ceiling and feeling fantastic. “I have lost about 30lbs. Energy is through the ceiling and feeling fantastic. Troy van Haastrecht, P.Eng. President - Mattamy Homes Ottawa Troy van Haastrecht, P.Eng. President - Mattamy Homes Ottawa

“I've been using Free Form Fitness for the past three months and have lost 20 lbs and 6% body fat.” “I've been using Free Form Fitness for the past three months and have lost 20 lbs and 6% body fat.” “I've been using Free Form Fitness for the past three months and have lost 20 lbs and 6% body fat.” “I've been using Free Form Fitness for the past three months and have lost 20 lbs and 6% body fat.” Richard A. Bonato, Ph.D.

“I went from 26% bodyfat to 10% at Free Form Fitness““I went from 26% bodyfat to 10% at Free Form Fitness““I went from 26% bodyfat to 10% at Free Form Fitness““I went from 26% bodyfat to 10% at Free Form Fitness“Brent Thomson, managing partner, Peak sales

“In just 6 months, I have lost 20 pounds and over 5% body fat and 3 inches of my waist size and my “In just 6 months, I have lost 20 pounds and over 5% body fat and 3 inches of my waist size and my “In just 6 months, I have lost 20 pounds and over 5% body fat and 3 inches of my waist size and my “In just 6 months, I have lost 20 pounds and over 5% body fat and 3 inches of my waist size and my cholesterol results are now stellar.”cholesterol results are now stellar.”cholesterol results are now stellar.”cholesterol results are now stellar.”Greg Janes, Vice President Smith Petrie Carr & Scott Insurance Brokers Ltd.

“The personal training I have received has been invaluable to achieve my health goals and constant “The personal training I have received has been invaluable to achieve my health goals and constant “The personal training I have received has been invaluable to achieve my health goals and constant “The personal training I have received has been invaluable to achieve my health goals and constant pursuit for a balanced life.”pursuit for a balanced life.”pursuit for a balanced life.”pursuit for a balanced life.”Scott Goodfellow, serial entrepreneur

What we do to help you succeed

•Teach Teach Teach Teach you a successful and safe exercise program

•Motivate Motivate Motivate Motivate you not only as coach, but also as an educator, confidant, role model and a major source of encouragement

•Present you a diet plan based on your goal•Establish goals •Give you a cardiovascular plan to do after exercise•Give you a stretching routine based of your posture•Provide you with supplement suggestions

Healthy, Fit and happy

We love people that want results and that’s why we are selective in choosing our clients. We only choose to help friendly faces who have an interest to improve.

We focus on bettering not only your physique but your We focus on bettering not only your physique but your long term health

We don’t help all people, we help the right people• We bring real world expertise to your goals • We teach you our proven methods

Cost

Personal training cost will vary based on the goal of each client

Our pricing is designed to meet the needs of each client we work with

The cost of getting it wrong in this industry can The cost of getting it wrong in this industry can cost you much more in your time and effort then getting it right the first time

If your not willing to invest in your health, this may not be for you but I would be wary of any quick fix solution that does not take your health under consideration

Next step

• Call us to discuss your situation• we will schedule a no cost consultation• Your consultation will determine:

- If personal training is for you?- If personal training is for you?- If your situation is in fact solvable?- What steps you need to take- What the cost will be

For more information

Visit our website at www.freeformfitness.caReview our testimonials

Subscribe to our free newsletterRead our Blog

Call us at (613) 270-0501 to talk aboutyour situation and learn more about our services offered by Free Form Fitness

www.freeformfitness.ca

Contact us(613) 270-0501

www.freeformfitness.ca