personal Training|Nutrition constulting|Reflexology|Corporate Wellness|Learn TO RUn

Personal training
CHEK Exercise Coach certified, Can-Fit-Pro Personal Training certified.

Studies show, that people who work out with a personal trainer achieve 75% better results at a rate of 3x faster!

Choose from personal training in my studio, or in your own home.

The studio is a private and well-equipped home gym/studio with hardwood floors and plenty of windows. If you choose to train in your own home, don’t worry about equipment…I will bring along everything that you need! Why go to a public gym when you can workout in privacy!

No two people are the same, so I offer individual program design, and will show you the proper way to work out to produce results. Setting goals is key to success, so we will create a plan to realize them!

Specializing in:
• Body fat loss/weight loss
• Coordination
• Balance
• Cardiovascular, resistance and flexibility training
• Postural analysis
• Corrective exercises
• Physiological load assessment
• Modifications for common imbalances in the body
• Learn to Run clinics

Satisfaction guaranteed. If for any reason you are not completely satisfied, you will be refunded your money for remaining sessions.

Prices vary depending on the number of sessions you wish to purchase. FREE initial consultation!

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* Note that prices do not include HST

Small group training
Training in a group of 2 or 3 people. Gather your friends and you will forget you’re working out because you’re having so much fun! Take advantage of lower rates, as the second and third people train for 50% off! So, if you have three people and choose the in studio training, pay a total of $110/hour that’s just $36 a person!

Satisfaction guaranteed. If for any reason you are not completely satisfied, you will be refunded your money for remaining sessions.

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* Note that prices do not include HST

In-Home Nutrition Consulting

80% of weight loss happens in the kitchen! If you’re busting you butt working out, and still can’t get rid of that last 20 lbs, it all comes down to what you’re putting in your mouth.

General nutrition advice is included in all personal or group training programs, but if you want a more in-depth look, nutrition consulting is for you! If you are looking to lose weight, gain muscle and muscle definition, what you eat is very important. Many people have no idea what to eat that will be nutritious, or have the idea that anything good for you will taste gross. Healthy eating does not have to be plain or boring!

Do you look at food labels in the grocery store? Maybe you do…but do you know what to look for? Reading labels can be confusing, but they are a valuable source of information. I will teach you how to read them, and if you wish to include hands on learning, will accompany you to the grocery store.

After you complete a daily food journal, we will review your eating patterns and devise a way to incorporate new and healthy eating ideas. We will calculate how many calories you need per day to achieve your goals.

I offer a package of 3 in-home sessions. I will come to your home, and in your kitchen, we will create a plan to start your healthy eating journey.

Learn how to nourish your family with natural foods that will invigorate and add vitality to your life!

3 Session package of In-Home Nutrition Consulting: $209

Satisfaction guaranteed.  If for any reason you are not completely satisfied, you will be refunded your money for remaining sessions.

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* Note that prices do not include HST

Reflexology

The Reflexology room is located in a quiet, relaxing room where candles and soft music relax and relieve stress.

Reflexology is a safe, simple and effective method for healing and maintaining health. Every part of the body has a reflex area on the feet. When the reflexes are stimulated, messages are carried along the neural pathways to the corresponding body part and this triggers the body to move towards a state of balance or normal functioning.

Some of benefits of reflexology include; improved circulation, reduction in stress and tension, improved immune system, help flush toxins from your body, and balance hormones.

Take advantage of reduced prices when you buy session packages.

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* Note that prices do not include HST

Exclusive Pump to Pamper Package
Includes a personal training session, followed by an hour long relaxing reflexology session.
A fantastic opportunity to work your muscles and then rest to start the muscle growth!
I guarantee you will feel AMAZING after this sequence!

Vitality has what you need to thrive. Fitness, Nutrition, and Wellness. All in one stop!

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* Note that prices do not include HST

CORPORATE WELLNESS
Today, companies are realizing the importance of implementing wellness programs within the workplace.
Workplace Wellness programs reduce absenteeism, improve morale, and add to the health and vitality of each employee.

In an office of 100 people:
• 59 spend their entire workday seated
• 49 are physically inactive, even in their leisure time
• 66 report high job stress
• 36 are overweight
• 23 are obese
• 5 have diabetes
• 5 have either pre-diabetes or undiagnosed diabetes
• 4 have experienced a bout of depression in the past year

Obviously nutrition, exercise and lifestyle wellness can have a major impact on your employees!
Various options available, depending on the needs of your company, include:

• Lunch ‘n Learn, a 60 minute seminar covering topics such as nutrition, exercise, reflexology, stress
   & relaxation.

• Individual lifestyle assessments & Health Coaching, where the employee has a choice in how they
   interact with their coach, via telephone, email, or better yet, face to face.

• Group exercise programs, such as a Learn to Run program, which is a 10 week program for
   beginner runners, who at the end of the program will be able to run 30 minutes straight.
   (see Learn to Run under the Services & Rates tab for more info)

Email amanda@vitalityhealthandfitness.ca or phone (519) 274-4264 for rates and more information on how you can improve the Health and Vitality of your company and it’s employees!

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* Note that prices do not include HST

Learn to Run clinics
I LOVE running and love nothing more than to share that passion with others!
This Spring and Fall 2010, a total of 40 participants attended the Learn to Run clinics held in Milverton and Wellesley! The Learn to Run program is a 10 week program that will take beginner runners from running 1 minute, walking 4 minutes (repeated 5 times) on week 1, to running 30 minutes in week 10! The Intermediate program builds on the foundation set in Beginner, to improve speed and distance.

Each session ends with a short talk and handout on topics related to running, such as form, running shoes, nutrition & hydration, injuries, etc.

In 2010 and 2011, 32 runners completed 5 km races including the Hog Jog, Milverton Run for Cancer, K-W Run for the Cure, and the Festival City Run. Way to go, guys!

Testimonials:

"For anyone humming and hawing.... DO IT!! it is amazing how you will go from couch to 5 K 'painlessly'!! Amanda is great at this , so encouraging and knowledgeable! Get up and go people!!!!" Heather

"I had a wonderful time and didn't think it was possible. Well we did it and what a wonderful time we had!!! Amanda was a wonderful teacher." Vicki

“Amanda is a great motivator who educates and encourages. The “Learn to Run program” kept me accountable and as I was guided in reaching my running goals, I became more confident to push myself/persevere in other areas of life” Susan.

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* Note that prices do not include HST