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Personal Training

Shift for Life

Reach your goal or get your money back.

Getting you to your fitness goal, guaranteed.

Alongside a certified personal trainer, you'll be taken through our 4-step Shift for Life program. We are so confident in our ability to get you to your end fitness goal in this program that if you aren’t satisfied with the results you were promised, we’ll give you your money back, no questions asked.

Get started on that fitness goal today.

How it Works

Whether you're looking to lose weight, gain muscle or do both, you'll be taken through our science-based 4-step Shift for Life program.

 

The parts of this program that do change are your exercise and nutrition plan, the length of time spent in the program and your end goal.

1

Learning

Working with a certified personal trainer, the learning phase lays the foundation upon which progress will be built.

 

Timeline: Weeks 1-6

 

Goals:

  • Establish a training baseline

  • Determine appropriate training method to maximize your results

  • Cultivate the habit of incorporating exercise (4)

2

Progressive Overload

Progressive overload is the gradual stress being placed on your body. You will learn how to apply it correctly to maximize your results.

Timeline: Weeks 6-20

Goals:

  • Muscle growth will start to become evident between weeks 4-8 (3)

  • Significant Increases in strength are seen (3)

  • Noticeable changes in appearance start to show

  • Build autonomy and self-reliance (4)

3a

Overcoming Plateaus

Plateaus hold your goals back. To combat this, we look at objective data and make adjustments to your program before they become an issue. 

Timeline: Goal dependant

Goals:

  • Move from external to intrinsic exercise motivating behaviours (4)

  • Use high levels of communication and objective data to guide the results-orientated, periodized program design and decision-making process (3,4)

  • Manage the interplay between overreaching and appropriate rest (5)

3b

Optimization

As one gets closer to their genetic window of adaptation, the rate of adaptation will slow. This is where optimizing and switching up your program is vital to reaching your goal.

Timeline: Goal dependant

Goals:

  • Build on our previous successes with similar training methods that are more challenging

  • Build mastery in fundamental movement patterns

  • Less monitoring and a greater shift to focus on integration into your lifestyle

4

Monitoring Progress & Maintenance

You’ve worked hard for your results, so we work hard to make sure you keep them in this phase. 

Timeline: Goal dependant

Goals:

  • Maintain an evidence-based threshold of activity per week to maintain goal (6)

  • Make exercise a lifelong habit

  • Explore new goals

A serious program with serious results

Kyle tried different exercise programs, diets, and even had a fitness coach in the past to try to reach his weight loss goal. His desire to lose at least 30lbs, build muscle, and become independent remained, and he was able to 

  • loose 46 lbs and now focus on building muscle

  • have a better relationship with food

  • develop a better understanding of fitness

September 2022
146lbs

January 2022
196lbs

What People Say

I hired Luke seven weeks ago to help me with fat loss, strength, and conditioning. His online approach is an excellent and affordable alternative to in-person coaching, and it allows me to get the most benefit possible from the equipment I already have at home. With nothing more than a bench, stationary bike and two adjustable dumbbells I've lost almost 20 pounds, have more energy and feel better overall.

Mike

The Nitty Gritty

Here are the terms. Whether you’re looking to gain muscle or lose weight, our Shift for Life system is built to get you to your end goal. Not satisfied with your results? We’ll give you your money back. It’s that simple.

We're ready when you are.

#Online

Training Options

Not sure if you're ready for our Shift for Life program? View our Edmonton personal training and online fitness coaching options!

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References
  1. Räntilä, A., Ahtiainen, J. P., Avela, J., Restuccia, J., Kidgell, D., & Häkkinen, K. (2021). High responders to hypertrophic strength training also tend to lose more muscle mass and strength during detraining than low responders. The Journal of Strength & Conditioning Research, 35(6), 1500-1511.

  2. Hubal MJ, Gordish-Dressman H, Thompson PD, et al. Variability in muscle size and strength gain after unilateral resistance training. Med Sci Sports Exerc 37: 964–972, 2005.

  3. Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & science in sports & exercise, 36(4), 674-688.

  4. Norcross, J. C., Krebs, P. M., & Prochaska, J. O. (2011). Stages of change. Journal of clinical psychology, 67(2), 143-154.

  5. Grandou, C., Wallace, L., Impellizzeri, F. M., Allen, N. G., & Coutts, A. J. (2020). Overtraining in resistance exercise: an exploratory systematic review and methodological appraisal of the literature. Sports Medicine, 50(4), 815-828.

  6. Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459-471.

  7. Ratamess, N. A., Alvar, B. A., Evetoch, T. E., Housh, T. J., Ben Kibler, W., Kraemer, W. J., & Triplett, N. T. (2009). Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687-708.

  8. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.

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