Personal Training / Strength and Conditioning Coaching

We know you don’t want to spend all day in the gym. But, you don’t have to quit your day job to realize the many benefits of strength training. Our experienced personal trainers provide programs for busy people who are looking for an efficient workout routine to fit into their jam-packed schedules.

Use it or Lose it

Inactive adults experience a 3% to 8% loss of muscle mass every 10 years, accompanied by an increase in fat accumulation and a decrease in resting metabolic rate.

Not only do these losses impact the way we look and how we feel but, they also impact our level of functional independence as we get older.

Strength Training is Medicine

By incorporating 2 to 3 sessions of strength training per week into your life, you’ll see benefits such as:

  • increased muscle mass
  • increased metabolism
  • increased fat loss
  • improved physical performance
  • improved cardiovascular health
  • improved insulin sensitivity
  • increased bone density
  • improved movement control
  • improved cognition
  • higher self-esteem
  • faster walking speed (older adults)
  • increased functional independence (older adults)

Are you getting your prescribed dose?

Only 2 in 10 adults meet the daily recommended levels of physical activity each day. (Public Health Agency of Canada).

Adults aged 18-64 should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week in addition to muscle and bone strengthening activities (i.e., strength training!) using major muscle groups, at least 2 days per week. (CSEP Guidelines, 2019).

Since, it’s unlikely that those of us with desk jobs will be quitting those jobs any time soon, we need to become more comfortable incorporating strength training into our lives in order to stay healthy.

We Can Help

Whether you’re an elite athlete or have minimal gym experience, age 35 or 65, we can help you get comfortable, safe and efficient in the gym.

Our staff are credible, highly experienced Strength and Conditioning Specialists backed by the Certified Strength and Conditioning Specialist certification from the National Strength and Conditioning Association (NSCA). We’re also Certified Exercise Physiologists with the Canadian Society for Exercise Physiology (CSEP).  

We’re passionate about strength training for our own health and we’ve been featured in publications such as Men’s Health, Men’s Journal, and Oxygen Magazine providing expert advice on strength training.

What You’ll Learn

By learning compound movements that use all your major muscle groups such as squats, deadlifts, pull downs, and rows, you’ll get stronger, healthier, and more resilient to what life throws at you.

Apply today to see if we’re a good fit.

Let’s Do This!

Check out some of our online publications:

1. 4 Weightlifting Tips to Master by Jon-Erik Kawamoto – Men’s Journal

2. 5 Ways to Amp Up Muscle Growth by Jon-Erik Kawamoto – Muscle & Fitness

3. 3 Ways to Spice Up the Rear Foot Elevated Split Squat by Jon-Erik Kawamoto & Thomas King – Bodybuilding.com

4. 4 Weeks to Your Best Butt by Jon-Erik Kawamoto – Oxygen magazine 

Personal Training Rates

We’re a fee-for-service business. No long-term membership contracts. Hurray!!! All sessions are by appointment only. New clients must undergo a 1-on-1 initial assessment prior to starting training.

Initial Assessment: $80 + tax

The initial assessment (60-min session) includes:

  • discussion of current and past health status
  • discussion of current and past injuries
  • movement assessment to expose dysfunctions and imbalances
  • exercise technique coaching
Let’s Do This!

1-on-1 Personal Training Sessions: $80 + Tax

One-on-One training sessions are 60-minutes long and are reserved for initial assessments and for those looking for technique coaching, new exercises and program revamping.

Let’s Do This!

Personalized Group Training Sessions: $45 + tax

Semi-private training sessions are available to those looking to train at JKC on a regular basis. It’s up to you how often you’d like to workout. Our group workouts can range from 1 to 6 clients per group. Groups fill organically via our online booking system, MINDBODY.

You’ll receive a uniquely designed workout based on your goals, current ability and interests. Group training environments are more motivational and great for building relationships with like-minded individuals.

Workouts are 60-minutes and clients are encouraged to arrive at the gym 5 minutes early to start their personalized warm-up. We tell you your workout, set up your equipment and coach you every step of the way.

Let’s Do This!