Services
October 29, 2023 2024-12-23 11:59Services
SERVICES
Empowering All Fitness Levels
GROUP TRAINING
Hybrid Small Group Personal Training
Includes 16-week hypertrophy focused training cycle designed to improve body composition and increase muscular strength by building lean muscle mass. Improve quality of body movement along the way by learning how to perform exercises properly and with the right intensity. The first 8 weeks will be about learning training and movement foundations, building a fitness base. The second half of the 16 week cycle will be focused on progressive overload, pushing our training and getting out of the comfort zone!
4-month contract. $150+HST charged monthly for the duration of the contract (students and seniors get 20% off)
- Unlimited in person small group personal 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 2025
New year, New you: January 6th-April 26th
Summer Shred: May5th- August 23rd
Falling for fitness! September 1st-December 20th
Small group personal training session schedule is as follows:
Monday-Friday
Session 1: 7-8am
Session 2: 10:30-11:30am
Session 3: 7-8pm (no evening session on Friday)
Saturday
Session 1: 9-10am
FULL BODY
Exercise Therapy Assessment
1-hour functional assessment to address common aches and pains that may occur when an individual starts training.
$50+HST one-time fee
- I will take you through the Exercise Therapy Prime 8 Full Body assessment to start. This will allow me to get to know your situation and perform basic function tests to gather clues as to what might be causing dysfunction and pain.
- Based on the results of Prime 8, I will then perform breakout assessments and/or provocation tests and/or movement screens to gain further clarity on the issue.
- You will then be given a corrective exercise recipe to do at home on your own 2x daily for 6-8 weeks.
- You will also be given a suggested workout plan (that can be done in a gym or at home) to accommodate your corrective protocol and promote further restoration of prime anatomical position.
- Finally, you will have one more follow-up assessment 6 weeks after your first appointment to check up on your progress.
Appointments will be arranged on request.
*Please note that as a certified exercise therapist I cannot diagnose conditions, perform hands on therapy (such as massage), prescribe medication, request x-rays or scans or treat sports injuries. As an exercise therapist I can assess posture, perform function tests on the joints to seek out possible postural tension imbalances that may be contributing to aches and pains and suggest stretches, exercises and lifestyle habits that could be beneficial to restore a more harmonious balance in postural tension.
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 Jennifer Harper, 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: $100/month+HST, 4-month contract, In person or Virtual.
Monarch Training: $150/month+HST, 4-month contract, In person only.
Combo nutrition and training: $200/month+HST(save $50/month), 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.
- Easy-to-Use Online Platform: Streamlined tools to track progress, set goals, and stay accountable.
- 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 Jennifer Harper 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 Coach specializing in:
- Nutrition Coaching
- Weight Loss
- Mobility and Wellness
- Beginner Fitness Support
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.
- Results or Your Money Back: A one-year guarantee for peace of mind and confidence in the process.
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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
