Choose movement. Choose better health. Choose physical therapy.
Want to feel better, have more energy and even add years to your life? The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Exercise, physical activity and maintaining a healthy diet can be enjoyable. Make your fitness plan fun! Enjoy the outdoors or simply engage in activities that make you happy – take a dance class, hit the hiking trails or join a soccer team. Try something new, or do something with friends or family.
Need some convincing to get moving? Check out ways our Fitness Coaches can help lead you to a happier, healthier you.
Control your weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
Combat health conditions and diseases.
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Many types of cancer
Improve your mood and energy
Need an emotional lift? Or need to destress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
Exercise can be fun!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
Transformation & fitness coaching with michelle
Michelle offers flexible 1:1 personalized online coaching including fitness, nutrition & mindset.
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.
Interested in learning more about Michelle?
FITNESS PLANS Michelle OFFERS:
Customized Exercise Coaching
Looking to improve your overall fitness or want to gain muscle strength in the safest, most effective way possible? This exercise program will be tailored to YOU based on your current fitness level, which means you will make more progress than using a generic routine.
You’ll have support and accountability to help you stay on-track! Did you know your current training methods could be accelerating your muscular imbalances and joint degeneration process? We ensure you receive the most personalized and precise program.
If you are looking to lose fat or gain muscle and don’t have strong knowledge of nutrition or good habits then a complete program may be what you are looking for.
Customized Exercise + Nutrition + Mindset Coaching
Looking to transform your health, wellness and confidence. Combining good nutrition habits with regular physical activity is key when looking for a transformation or optimal health and living a pain free, independent life. To achieve this, it is important to focus on a mind before body transformation to develop new nutritional habits that will lead you to making a complete transformation with lifelong sustainable practices. No fad diets here!
We assess your current fitness level and develop a customized workout routine that delivers a highly effective and efficient process of building muscle and burning fat while improving your cardio-vascular health, with your very own accountability partner every step of the way.
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.
Interesting in learning more about John?
FITNESS PLANS JOHN OFFERS:
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. Call our office today at (604) 532-5340 for pricing and to schedule an initial consultation with one of our Fitness Coaches. You can also email us at email@example.com for pricing.
Meet The Team
AVAILABLE ONLINE ONLY
DEMOGRAPHIC: Women in Midlife
Specialties: Mind Before Body Transformations
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.
I am a mother of two, now adult children and a grandmother to one incredible little boy. I am on a mission to help as many Women in Midlife Transform their life by creating healthy habits (not restrictions) to improve their health and well-being just as I did.
Many years ago, I didn’t realize that I was unhealthy and causing my own problems. I looked to the doctors to find a reason, thinking something was causing the bloating, inflammation, pain and discomfort.
I thought I ate healthy food. I tried restricting my diet, but nothing changed. I spent a fortune on medications trying to fix my health problems being reactive instead of proactive when it was all preventable.
I was stuck in the cycle, thinking it is too expensive to look after myself when in actual fact, it was more expensive to regain my health. I learnt that the hard way, and I want to prevent YOU from experiencing what I did.
I had a friend that introduced me to what became a gradual lifestyle change. It was a journey that she was on, and I really just joined her to be social. I did not realize how much I needed it myself. It did not take long before I developed new habits and started to learn about my body and what is a healthy balanced diet. It truly makes me ask myself, what would my life be like now, if I didn’t make changes? What would my health be like now, it I didn’t make changes? How would my family see me now, if I didn’t make changes?
Was it easy, no, not always. I had times of doubt and times of going backwards but I kept going. I learnt that consistency is key. I learnt to trust the process. I learnt about exercise, nutrition and how my body works and eliminates unwanted toxins and fats. I learnt the keys to making mindset shifts to enable a mind to body transformation. It became my new way of life.
My energy increased, my confidence increased and my belly decreased. This is a journey to be embraced and develop new habits that are sustainable and enjoyable.
When it comes to health insurance, those of us who’ve needed it over the years are grateful for it, but, our greatest health insurance is what we do for ourselves everyday: getting in high-quality nutrition, exercise, fresh air, and self-care.
If my story has resonated with you, I hope it has given you hope and inspiration, it’s never too late. My wish for you, if you are reading this and feeling like there is no hope is not to despair like I did. I couldn’t of done it alone and wouldn’t expect you to do it alone either. This is why I want to help as many Women in Midlife to regain their health and live their best lives.
AVAILABLE ONLINE ONLY
DEMOGRAPHIC: Adults (20+)
Specialties: Fitness Planning, Martial Arts Instructor, Nutritional Coaching, Physical Education Teaching
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.
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.