PERSONAL TRAINING

Finding time to train in today's busy society is not easy. Making sure that you use that time effectively is even harder. Many people that work out in a gym find that staying motivated, working consistently at the right intensity, and monitoring progress is a time consuming and difficult task. Working with a personal trainer can alleviate these problems.

We are here to help you effectively utilize your time, keep you motivated and monitor your progress by making changes to your program as you progress. All you need to do is show up, ready to go! By utilizing the information gathered from your consultation we will provide motivating, effective and challenging yet fun workouts for you, that will lead you on the path of success to achieve all of your health and fitness related goals. No more repetitive programs and no more dreading the gym.

Throughout the training process we will continue to adapt your program as you improve, and continuously consult with you regarding your likes and dislikes, level of satisfaction and feedback regarding your training sessions.

NUTRITIONAL COUNSELLING

As nutrition and wellness specialists we provide you with plenty of dietary guidance that will assist in obtaining all of your health and fitness goals quickly and easily.  You will learn a basic knowledge and understanding of the following topics and how they play a key role in your overall health and well being:

Nutrition is every bit as important as exercise.  If you plan on improving your physical appearance through intense exercise, you better know how to properly fuel your body for optimal results.

BOOTCAMPS

The term “bootcamp” was first coined as a word used in the military which generally referred to the vigorous fitness conditioning program of the soldiers. Functional exercises such as pushups, pullups, and jumping jacks all together in nonstop circuit formation. The term “bootcamp” is widely used nowadays in the fitness industry and represents a wide range of exercises and an intense metabolic workout.

Bootcamps at Me First Fitness generally involve Kettlebells and depending on group size, time of year and weather, can either be indoors or taken outside. Our kettlebell bootcamps are a combination of kettlebell drills mixed with calisthenics and aerobics

CIRCUIT & INTERVAL TRAINING

Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. 'Circuit' means a group of activities and refers to a number of selected 'stations' positioned around the facility that are to be visited in rapid succession

We offer both group and individual circuits, for all experience levels, beginner to advance. Circuits we offer include, Strength Training, Cardiovascular, Step & Aerobics, Fitness Kickboxing, Plyometrics, Kettlebell and Core.

SENSATIONAL STRETCHING

Stretching is the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles, often performed in anticipation of physical exertion and to increase the range of motion within a joint. Being able to take a joint through its full range of motion gives us more freedom of movement. Relaxing tight muscles feels good and balances the body.

To help you achieve your ultimate level of suppleness, our hands on stretch programs are custom designed to suit our client’s needs. We put into practice the following four types of stretching; active, passive, static and PNF. Reduced muscle tension, increased range of movement in the joints, enhanced muscular coordination, increased circulation of the blood to various parts of the body, increased energy levels are all benefits from a regular stretching program.

BOSU BALANCE TRAINING

The BOSU Balance Trainer is like an exercise ball that's been cut in half with a platform on the bottom. You can use it dome-side-up for cardio, lower body strength, or core moves. You can also turn it over and use the platform side for upper body exercises, like push-ups, or more core moves, like planks. The possibilities are endless.

It is good for cardio, strength, flexibility and sports training. Doing exercises on the Balance Trainer requires you to maintain your center of gravity over a surface that is constantly changing. It helps to improves balance, kinesthetic awareness and proprioception. The best thing about the Balance Trainer, besides its versatility, is that it adds fun to your usual workouts.

KETTLEBELL TRAINING

A kettlebell is a cast iron weight that resembles a cannonball with a handle, used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real life activities.

Kettlebell training builds firm, tight, toned bodies and improves mental toughness. All clients at Me First Fitness are encouraged to learn the fundamentals of Kettlebell training and we include kettlebell training in both our one on one sessions and group classes as well as in our at home workout routines.

TRX SUSPENSION TRAINING

Suspension training uses a system of ropes and webbing called a "suspension trainer" to allow the user to work against their own body weight. It allows for a variety of multi-planar, compound exercise movements. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Suspension Training can be considered a type of resistance training

TRX suspension training develops core body strength, as well as joint and muscular stability and essentially turns every movement into a total-body one, reducing the chance of injury.

FITNESS KICK-BOXING

Fitness Kick-boxing is a great cardiovascular and resistance workout that helps you learn valuable self-defence skills all at the same time. Kickboxing has its roots in martial arts and was originally limited to being a full contact sport; however, in the new millennium 98% of participants join strictly for the fitness.

Fitness kickboxing offers the opportunity to train like a real kick-boxer, gaining all the benefits without having to get in the ring. Studies conducted have revealed that a 45-60 minute kickboxing class can burn off 600-800 calories.

In addition to the weight loss you are building lean muscle which raises your metabolism burning calories at rest and toning the whole body. The kicking exercises concentrate on the thighs, hips and buttocks unlike any other workout. While the punching techniques help firm and tone the arms, shoulders and core.

BODY BAR PUMP

The Body Bar is a classic fitness tool. It’s a one piece solid steel, weighted fitness bar encased in high quality easy grip rubber for a secure and comfortable grip. User friendly and versatile, The Body Bar can be used in group exercise, with a personal trainer or for physical therapy. The Body Bar is utilized in a wide variety of workouts including strength training, cardiovascular conditioning, circuit/interval, kickboxing, step, and Bosu balance training.

The Bodybar’s wide range of weight, from 5 to 25lbs, allow us to get the full effect of a body pump class, without the hassles of taking weights on and off the bar, constantly slowing down the workout.

PLYOMETRICS

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal

Plyometric training once used only for enhancing sporting performance is quickly becoming a favourite training method of the general population, producing fun and exciting workouts while improving functional capabilities of the human body.

FREE WEIGHTS

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight machines) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

There are many benefits of strength training including, physical appearance and strength, higher bone mineral density, improved posture and the lowering of your resting hear rate, but the most important one of all is the increase in lean muscles mass, which helps to speed up your metabolism allowing you to burn more calories and shed more fat, helping you manage weight more efficiently

MEDICINE BALL TRAINING

Medicine ball training is a fun and innovative way to help improve your dynamic flexibility, increase your overall range of motion and tighten your core muscles. Catching and throwing of medicine balls, are used to develop arm and upper body speed, strength, and balance.

The medicine ball is a great compliment to any circuit or bootcamp and is a good way for the client and trainer to interact in medicine ball partner exercises, such as throwing, catching, tossing, and passing, rolling or bouncing drills.

RESIST-A-BALL TRAINING

One of the latest trends to be introduced into our industry has been Stability Ball training. Stability balls are large inflatable balls, which are made of sturdy material that allows users to sit, lay, kneel, and even stand to perform varying degrees of exercises. The dynamic nature of the ball improves balance, posture, body awareness, coordination, and allows for different positioning options to increase the challenge and progress the exercise's level of difficulty.

RIP TRAINER

Originally created to meet the needs of combat sport athletes and physical therapists the Rip Trainer provides a unique mix of rotational resistance, core stability, and coordination training. Its innovative lever bar and resistance cord system creates a variable, asymmetric load, ideal for training balance, explosive power, or adding a high-intensity metabolic challenge to your workouts.

ANACONDA

The Anaconda is a hard-core piece of fitness equipment designed for strength training, MMA training, sports conditioning, personal training, boot camps and more! The Anaconda is a revolutionary way to develop explosive speed, power and cardio - all in one workout. Unlike traditional battling ropes, the Anaconda adds multiple levels of difficulty by incorporating resistance training to velocity training - something no other piece of fitness equipment can do! This ensures that your core, glutes, quads and hams - as well as your entire body - are engaged during workouts to maximize your results, faster! The Anacondas covered resistance tubing also allows you to use infinite variations of resistance training movements for workouts!

YOGA

Yoga brings together the connection between the physical, mental and inner body awareness and helps to create a healthier and happier lifestyle along with a new zest for life. All classes at Me First Fitness involve a Hatha Flow suitable for beginner or advanced students

SAND BELL

The Sand Bell is a cross between a sandbag, a dumbbell, a barbell, a grip bag, a medicine ball, a slam ball, a stability pod, a gliding disk, and a kettlebell. Made of tough stretchy neoprene, the Sand Bell is a versatile and enjoyable functional training tool that can be tossed, slammed, thrown or caught.

LANDMINE

A ground-based rotational training device that works the entire body. Perform explosive 1- and 2-arm movements and other rotational exercises simply by inserting any Olympic-size bar into the 12" pivoting sleeve at the unit’s base. Combine with the Wide Handle or the Narrow Handle for work that targets the shoulders, core, and hips.

EQUALIZER

Participants use their own body weight as resistance and decide what level is right for them by "self-spotting". Self-spotting means the legs can be used to assist the user to perform exercises and/or when they cannot continue an exercise. A simple modification (usually leg placement) can allow for the set to be extended. With the ability to easily add more repetitions (without having to stop and change a pin in a machine or have someone helping) this product becomes very versatile. This simple versatility allows the user full control over the amount of body-weight used for a given exercise. The result is greater muscle endurance and strength.

CORE BOARD

The Core Board is durable platform that is half a foot off the ground and connected to a wide and stable base through a rubberized disk.  The Core Board tilts, rocks and swivels in all directions.  You can increase the challenge of platform or lock the platform so it is closer to a stable step. The core board has been a great addition to our gym. We have found it to be great for balance, lower and upper body training and we use the core board is especially useful with exercise rehabilitation and post-rehab clients.

AGILITY LADDERS

The Elite Agility Ladder is a must-have piece of fitness equipment for developing foot speed, agility, quickness and reaction time. Commonly used by athletes and professional sport’s teams, we have found the benefits of the agility ladder to be more than useful for the average personal training client. We can all benefit from a quicker reaction time, being more agile with our side to side movements and changing direction rapidly is very useful in day to day life, activities and jobs.