Service

Fitness Coaching

Transformation & fitness coaching with michelle

Michelle’s passion for fitness and wellness transformations developed when she was at a stage her her life where she knew that she had to make a change. Michelle found a coach and it completely changed her life. She will be forever grateful for this turning point in her life. Not only did she become fitter and stronger, she learnt from the best about fitness, nutrition and mindset and became so enthusiastic about health and fitness that it led her on the journey to become a Transformational Coach. Her passion for fitness and wellness is based on living life to its fullest and helping others to achieve the same. Life is short and tomorrow isn’t promised. Prevention is better than cure. Take care of your body, it’s the only place you have to live.

She’s committed to wellness, embracing all dimensions: Physical, Social, Emotional and Spiritual. She strive’s to understand the perspective of others while sharing the journey of her clients who become family.  She helps her clients achieve their dreams with power and confidence while having fun and taking actions to create and sustain happiness.

Michelle offers flexible 1:1 personalized online coaching including fitness, nutrition & mindset.

Mountain Retreat Schedule

FRIDAY

7pm  Welcome and Dinner at Six Degrees Bistro

SATURDAY

9am  Breakfast at the Tea Bar Cafe

9:45am-10:45am  Yoga

11am-11:30am  Fun Fitness Class

12pm  Lunch at the Tea Bar Cafe

1pm-3pm  Hike & stretch/meditate at an alpine lake

4pm-5pm  Fusion

6pm  Dinner at Six Degrees Bistro

SUNDAY 

9:30am  Breakfast at the Tea Bar Cafe

10:30am-11am  Fitness Class

11:30am  Trail walk

1pm  Lunch at the Tea Bar Cafe

2pm-3pm  Yoga

3pm-3:30pm  Meditation

3:30pm  Farewell Retreat Ends

Mountain Retreat Menus

Breakfast Options

Option 1 – Smoothie (Matcha, peach, mango, pineapple & spinach)

Option 2 – Smoothie (Peach, mango and pineapple)

Option 3 – Smoothie (Strawberry & banana)

Option 4 – Yogurt Parfait – organic plain yogurt, house made granola, with pecans, walnuts and maple syrup

   Lunch Options

Option 1 – Thai noodle salad with a spicy peanut sauce. Rice noodles, with red and green cabbage, sliced carrots, celery, red peppers and snow peas. Garnished with toasted peanuts and cilantro

Option 2 – Caesar Salad -(crispy Romaine lettuce with house made dressing and garnished with house made croutons), Parmesan cheese and a lemon wedge.

Option 3 – House Salad (crispy mixed greens, with diced cucumbers, mixed peppers and red onions). Served with your choice of dressing – house made ranch or balsamic, Italian or blue cheese.

*All salads can have chicken or tofu added to them.

   Dinner Option A

APPETIZER

Option 1  SEARED SCALLOP AND FOIE (Pan seared scallops, chorizo salsa, seared foie gras, balsamic glaze)

Option 2  BEET CARPACCIO (Citrus cured beet, arugula, micro greens, pear, mix seeds)

SOUP OR SALAD

Option 1  BOUILLABAISSE (Tomato ragout, mussels, lobster, clams, salmon, snow crab, Provençal herbs)

Option 2  SPICY MISO TOFU SALAD (Miso dressing, Togarashi, crispy tofu, mix greens, orange segments)

ENTREE

Option 1  LAQUERED DUCK LEG (Confit duck leg, marbled potatoes, prosciutto de Parma, red wine jus)

Option 2  PUMPKIN RISOTTO (Candied nuts, Manchego cheese, micro basil, goat cheese)

DESSERT

Chocolate tres leches, coconut lime sauce, coffee bean ice cream

Dinner Option B

APPETIZER

Option 1  BEEF TARTARE (Beef tenderloin, quail egg, crostini, pear baton)

Option 2  RATATOUILLE TARTELETTE (Winter veggies, house made tart, pecorino Romano, EVOO)

SOUP OR SALAD

Option 1  DECONSTRUCTED AHI TUNA SALAD (Diced ahi tuna, marinated bocconcini, arugula, cherry tomato, caramelized nuts)

Option 2  VICHYSSOISE (Leek, potato, basil oil, garlic crutons, parmigiano)

ENTREE

Option 1  BEEF TOURNEDOS ROSSINI (Filet mignon, red wine jus, foie gras, garlic mash, cipollini onion)

Option 2  LAQUERED AUBERGINE AND TABOULEH (Glazed eggplant, quinoa tabouleh)

DESSERT

Peanut Butter stack, dolce de leche and black cherry ice cream

Fitness & Nutritional Coaching with John

John’s approach to coaching is based on teaching you how to implement healthy habits into your life; habits that not only align with your goals, but more importantly, habits that align with the type of person you want to become. Goals can be useful, but they give the impression of an endpoint. There is no endpoint here…there is becoming a different person and never going back to the way you were before. His personal success is based on having habits in place that he has followed on a daily basis for decades.

John’s goal is to teach you how to implement these habits into your life so that the changes you make are permanent ones. He’ll provide you with everything necessary to be successful, such as nutrition guidance, custom exercise programming, support and accountability. Unfortunately, he can’t provide the effort required on your part, but he guarantees that if you put in the effort, you will having amazing results!

If you have any questions or concerns at all then please don’t hesitate to reach out to us – We would be more than happy to help you choose the right plan. 

FITNESS PLANS WE OFFER:

Habit-Based Exercise Coaching

This plan is for those that want to focus on improving their overall fitness and want to gain muscle and strength in the safest, most effective and efficient way possible. The exercise program will be tailored to your goals, schedule, limitations and equipment which means you will make more progress than using a cookie-cutter routine. In addition, Coach John will personally provide you with support and accountability to help you stay on-track!

Note: The assumption here is that you already have solid nutrition habits in place! If your goal is to lose fat or gain muscle, please understand that having good nutrition habits in-place is non-negotiable or you simply won’t make as much progress. If you are unsure whether or not you require help with your nutrition then please contact Coach John as he would be happy to discuss with you the best course of action to take.

What you get

  • Initial coaching call (over the phone or Zoom) to set you up for success.
  • Customized exercise programming from Coach John.
  • Programming to ensure that you are performing exercises in a progressive manner to ensure that you keep progressing with no injuries.
  • Coaching app where the training will be delivered along with an in-app messenger that allows for both written and video messages in order to keep you on-track.
  • Online coaching manual to walk you through the process so that there is no confusion.
  • Tutorial videos, lessons and other resources, to educate you so that you have a solid foundation.
  • Analysis and feedback on your exercise technique through video if required to ensure that you are exercising in the most effective way possible which will help you to achieve your goals faster.

Habit-Based Nutrition + Exercise Coaching

This plan is for those that want to tackle both their fitness and nutrition together (which typically includes most individuals). Combining good nutrition habits with regular physical activity makes for a potent combination that simply cannot be beat. In order to live a fulfilling and healthy life, the reality is, is that both of these must be a part of your life.

A note on the Nutrition Coaching portion: Having the correct nutrition habits in-place is paramount in order to optimize your progress, whether you are trying to lose fat, build muscle, or simply improve your overall health. This plan will give you a solid nutrition foundation so that you never fall for a quack-diet again and so that you can maintain your weight-loss forever. With this program, be prepared to get educated as Coach John desires that all of his clients learn the latest evidence-based nutrition information!

A note on the Exercise Coaching portion: Having the best nutrition habits in-place in the world simply is not good enough if you want to optimize your health and be able to function optimally. For example, did you know that having more muscle means that you can better regulate your blood sugar and that you can burn more Calories at rest than someone with less muscle? Let’s also not forget that stronger and fitter individuals live longer, can participate in more of their favourite activities and are able to be more independent as they age (not require assisted living).

What you get

  • Everything that is included with the “Exercise Coaching”.
  • Learn nutrition habits that will last you a lifetime.
  • Get a Nutrition Fundamentals PDF (written by Coach John) that will teach you the essentials of nutrition so that you can reach your goals faster and with confidence.
  • No need to count calories or macros as you will focus on how you eat as well as how to design a meal.
  • Learn how to get those time-saving cooking appliances working for you so that you can spend less time in the kitchen.
  • Learn how to prepare yourself for success by focusing on food preparation skills.
  • Receive feedback on your meals through the coaching app (or email) so that you can continue making progress.
  • Receive ongoing nutrition resources such as PDFs and podcasts.

We are here to support you along your journey.

We are accepting VIRTUAL Clients for both Habit-Based Coaching plans.

Call our office today at (604) 532-5340 for pricing and to schedule your free 15-minute consultation to learn more about our different packages we offer. You can also email us at info@crossroadscollective.ca for pricing.

Meet The Team

photo coming soon

AVAILABLE ONLINE ONLY

DEMOGRAPHIC: Coming Soon

Specialties: Coming Soon

 

Michelle

BCRPA Certified Fitness Coach, BCRPA Certified Fusion Instructor, Qualified Senior Fitness Instructor, Qualified Nutrition Coach 

My passion for fitness and wellness transformations developed when I was at a stage in my life where I knew that I had to make a change. I found a coach and it completely changed my life. I will be forever grateful for this turning point in my life. Not only did I become fitter and stronger, I learnt from the best about fitness, nutrition and mindset and became so enthusiastic about health and fitness that it led me on the journey to become a Transformational Coach. My passion for fitness and wellness is based on living life to its fullest and helping others to achieve the same. Life is short and tomorrow isn’t promised. Prevention is better than cure. Take care of your body, it’s the only place you have to live. 

READ MORE

I am Committed to Wellness, embracing all dimensions:  Physical, Social, Emotional and Spiritual. 

I strive to understand the perspective of others while sharing the journey of my clients who become family.  I help my clients achieve their dreams with power and confidence while having fun and taking actions to create and sustain happiness. 

I offer flexible 1:1 personalized online coaching including fitness, nutrition & mindset.  

AVAILABLE ONLINE ONLY

DEMOGRAPHIC: Adults (20+)

Specialties: Fitness Planning, Martial Arts Instructor, Nutritional Coaching, Physical Education Teaching

 

John Fawcus 

Certified Personal Trainer

Hi! My name is John Fawcus. I am a fitness-loving father of two who is here to help you,  through a no-BS approach to fitness and nutrition, to not only look amazing and feel better than ever before, but more importantly, to build sustainable habits so that you can become the person you desire.

READ MORE

My education includes a Bachelor of Human Kinetics Degree from the University of British Columbia and a Diploma in Physical Education from Capilano University.

Additionally, I am a CSEP-Certified Personal Trainer, a Precision Nutrition Level 1 Coach, a 3rd Degree Black Belt and a Certified Online Trainer.

I have been training for three decades and coaching for over two decades, but I also have several hobbies that I enjoy such as welding, metal fabrication, woodworking, cooking, gardening, reading and Toyota Landcruisers.

Wow, what a difference a year can make! I have lost almost 60lbs and gained a lot of muscle and strength. Now I’m able to keep up with my kids and it have been nice getting back down to the size I was in my early 20’s – but I’m not stopping there! John has been coaching me this year with my nutrition and workout plans.

Kris D.

I was comfortable working with John as he is easy-going and competent. I had several goals that I wanted to work towards and John helped me achieve them all by developing a clear game plan. I increased my core strength, flexibility and arm strength. In addition, my body-fat dropped from 20% to 17% and I no longer get lower back soreness! If you are looking for someone to help you achieve your goals I would definitely recommend John. He is inspiring, yet makes you feel comfortable. In addition, he is full of energy and an easy guy to build a relationship with

Michael B.

I’ve struggled with my weight my whole life but I wanted to tell you guys about the man who is helping to save my life. With the help of Coach John, I have had great results. He’s super knowledgable and in-depth in his process. I would be doing a disservice not to mention him and the way he has helped me these past couple months.

Greg C.

I’ve had the pleasure of working with John over the last 6 weeks. Within that time, I’ve appreciated his kindness, enthusiasm, and genuine passion for health, fitness and nutrition. He takes a genuine interest in his ClinClientsets and wholeheartedly works to support your journey. My workout schedule is 3 days a week. I sincerely look forward to these workouts as they have truly been transformative for me. John frequently utilizes current research and methodologies to ensure that his Clients are well informed with respect to nutrition, technique, form, and habits – both in forming and in breaking. From my experience, you can expect consistent check-ins, hard workouts and a chuckle or two. I’m one of the most stubborn and resistant people to exercise and changing habits. His kindly, yet persistent nature has reinforced the importance of self caself-carere as a journey. I’m looking forward to seeing where my results take me in 6 months. Thanks Coach John!

Lev S.

John at Fawcus Fitness is one of the best kept fitness secrets in Sherwood Park. It’s like having Jean-Claude Van Damme train you, except you can understand what he is saying. He goes beyond the traditional coach of telling you what to do, but he tells you why it’s important and how this can change your life. He practices what he preaches. He is also willing to help you outside the gym, which is quite rare. If you are looking for a transformational coach, one that can change you not just from the outside but the inside, look no further. Highly recommend.

Jan Janovsky

I am very grateful and honored to have given up control of my somewhat healthy lifestyle change over to coach John Fawcus of Fawcus Fitness. I am a 63 year old woman and felt very strongly about getting my life back on a healthier track. Especially, since we have 3 beautiful active grandchildren whom id like to enjoy through their ages…

So I’m very proud to say I’ve lost 14lbs and 1-2 inches in certain areas, strengthened my balance and notice a big difference in carrying groceries. My blood pressure has come down and I have more energy. I am sleeping better and feel overall fantastic! My key to success is what John has exactly coached me! He is acvailable and just a click away for information, weekly check-ins and much more…

Stephanie Quenneville

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