Services
October 29, 2023 2026-03-28 19:56Services
SERVICES
Empowering All Fitness Levels
GROUP TRAINING
Small Group Strength Training
Includes 12-week strength and hypertrophy focused training cycle designed to build muscle and increase muscular strength. Improve quality of body movement along the way by learning how to perform exercises properly and with the right intensity.
Adult 4-month contract. $180+HST charged monthly for the duration of the contract.
Senior Month to Month Contract. $150+HST
Drop-in. $30+HST. Good for one session.
- Unlimited in person small group strength training. Attend as many small group sessions a week as you like (1 session/day). Limit of 6 participants per session.
- Your own TrueCoach accounts for the hybrid training experience. Train in person at the gym during one of my guided small group sessions, at home on your own with the app or a mix of both. In the TrueCoach app you will have access to daily gym and at home workouts. Workouts will have written and video instructions and a section to track your workout results and submit videos for exercise form review.
- 4 Cookbooks
- Hypertrophy Training Guide (what is it, why do it and how)
- Nutrition Guide (why calories in vs out matters, what are macronutrients and micronutrients and why do they matter, how to calculate your caloric intake and macro ratios for your goals and how to properly track nutrition)
- Monarch Goal Setting Guide (how to set a smart goal and create realistic daily, weekly and monthly action steps to get you to your goal)
- TrueCoach account. This will be your fitness bible. All your workouts, fitness guides, cookbooks and more will be found in the TrueCoach app. The app can also be used to submit weekly weight ins, body metric data and personal record (PR’s) data for the big lifts (squat, bench, deadlift). MyFitnessPal and many wearables like the apple watch and Fitbit also integrate with your TrueCoach
Training cycles for 2026
Winter cycle: January 5th- March 28th
Spring cycle: March30th-June20th
Summer Cycle: June 22nd– September 12th
Fall cycle: September 14th-December 5th
Small group personal training session schedule is as follows:
Monday-Friday
Session 1: 7-8am
Session 2: 8-9am
Session 3: 10:30-11:30am Session 4: 7-8pm (no evening session on Friday)
Saturday
Session 1: 8:30-9:30am
one-on-one NUTRITION COACHING
Personalized Nutrition That Fits Your Life
Achieve lasting results with personalized nutrition and fitness coaching designed around your goals, lifestyle, and needs. With expert guidance from Precision Nutrition Certified Coach Jennifer Bolton, you’ll build sustainable habits, improve your energy, and feel confident in your health journey. Say goodbye to quick fixes and hello to a program that works for life.
Monarch Nutrition: $130/month+HST, 4-month contract, In person or Virtual.
Combo nutrition and training: $230/month+HST. 4-month contract.
- Personalized Plans: Customized nutrition and fitness plans tailored to your goals, needs, and preferences.
- Daily Practices: Small, actionable steps to build lasting habits for a healthier life.
- Ongoing Support: Regular check-ins, progress tracking, and the ability to message your coach anytime.
- Comprehensive Health Coaching: Guidance on sleep, stress management, movement, and mindfulness.
- Achieve Your Goals: Whether it’s building strength, boosting energy, or improving overall wellness, the program is designed for sustainable, long-term success.
- Accountability Every Step of the Way: With Coach Jenn by your side, you’ll stay consistent and overcome obstacles, no matter what life throws at you.
- Science-Backed Approach: Forget fad diets and quick fixes—this program focuses on practical, proven methods to transform your health.
- Lasting Results: Build habits that not only help you reach your goals but sustain them for life.
Jennifer is a PN Certified Nutrition Coach.
She serves clients both in-person (South and North Dundas areas) and online, making her program accessible to everyone.
- Sustainable Practices: No restrictive dieting or extreme plans.
- Comprehensive Coaching: A holistic approach to health beyond just weight loss.
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I love the format and anyone of any age can do it!
I’ve done a lot of different workout programs over the years. With some knee and low back issues I wanted something that didn’t require a lot of jumping. At Monarch the focus is on building strength to allow you to do everyday things better! No jumping around! Matty is fantastic! She is very knowledgeable and provides excellent instruction and guidance to ensure everyone gets the most out of their workouts regardless of fitness level or restrictions. Young and old can benefit from the Monarch program.
- ROSEMARY
