The document discusses the benefits of personal training and outlines the 7 key elements of health and fitness that a personal trainer can help with: strength training, nutrition, supplementation, cardiovascular exercise, stretching, stress management, and sleep. It explains that a personal trainer can develop customized plans focused on these elements to help clients achieve their health, fitness, and body composition goals through exercise, diet, supplementation, and lifestyle changes. The document promotes the services of Free Form Fitness, a personal training business, and provides testimonials from clients who achieved weight loss, fat loss, and other improvements in health and fitness through working with their personal trainers.

2. Presents:
The Nuts & Bolts of
Personal Training

3. What make personal training
great?
A good personal trainer will help you with 7 elements that
work together interdependently
The 7 Elements of health and fitness
1. Strength training
2. Nutrition
3. Supplementation
4. Cardiovascular Exercise
5. Stretching
6. Stress management
7. Sleep

4. Why do people choose to get a
personal trainer?
Health benefits of the 7 elements are endless for individuals of
all ages. Working with the right personal trainer will improve
many aspects of your life in the following ways:
• Body fat loss • Getting in shape
• Slow aging • Stress Relief
• Mental health • Decrease risk of disease
• Self confidence • Improve physical appearance

5. How would a personal trainer really
help me get in shape?
developing an exercise plan
•By
creating a diet plan
•By
establishing goals
•By
developing a cardiovascular plan
•By
developing a stretching routine based of your posture
•By
establishing a tracking system for your progress
•By
holding you accountable
•By
creating a supplement plan
•By
modifying your environment to succeed
•By

6. The health and fitness plan
A good plan is the key to success
•Should be developed by an expert
•Be sure the person who creates the plan has extensive
experience and a proven success model
•Should focus on methods proven over time
•Include a set/repetition progression for exercises, detailed
testing results proper macronutrient ratios based on your height and
Activity levels
•Don’t rely on guess work – A perfect plan is critical to long term
success of a healthy and fit life

7. Establish goals
The foundation
•Write down all the reasons you want to get healthy and fit
•Determine short and long term goals that are easily tractable
•Use an expert to determine what is realistic

8. Establish a tracking system
for your progress
•If your goal is fat loss, then get a body fat test
•If your goal is preventing diabetes then test your
blood sugar levels
•If your goal is to get in better overall shape then
create a valid fitness test

9. Who is Free Form Fitness?
• Free Form Fitness is a personal training centre that specialises
in helping busy people get fit and healthy with 30 min personal
training sessions
• Founded in 2006
• Passionate, energetic, results driven personal trainers
• A proven system that has worked for hundreds of people of all
ages and fitness levels

10. What do we do different?
We provide a fully integrated approach to
getting fit and healthy focused around the
“busy individual” that could do less and
gain more.

11. A few of our clients
Quick results encourages continued success
“I lost 26lbs in my first 2 months with the Free Form Fitness Concept”
Shaun Swire- Business owner
“When a person wants more then a 'puppy mill gym ' they must go see Free Form Fitness”
Milan Topolovec CEO of TKGroup
“I lost 19lbs in my first month at Free Form Fitness”
Julie LeBrun
“I have lost about 30lbs. Energy is through the ceiling and feeling fantastic.
Troy van Haastrecht, P.Eng. President - Mattamy Homes Ottawa
“I've been using Free Form Fitness for the past three months and have lost 20 lbs and 6% body fat.”
Richard A. Bonato, Ph.D.
“I went from 26% bodyfat to 10% at Free Form Fitness“
Brent Thomson, managing partner, Peak sales
“In just 6 months, I have lost 20 pounds and over 5% body fat and 3 inches of my waist size and my
cholesterol results are now stellar.”
Greg Janes, Vice President Smith Petrie Carr & Scott Insurance Brokers Ltd.
“The personal training I have received has been invaluable to achieve my health goals and constant
pursuit for a balanced life.”
Scott Goodfellow, serial entrepreneur

12. What we do to help you succeed
•Teach you a successful and safe exercise program
Teach
•Motivate you not only as coach, but also as an educator,
Motivate
confidant, role model and a major source of encouragement
•Present you a diet plan based on your goal
•Establish goals
•Give you a cardiovascular plan to do after exercise
•Give you a stretching routine based of your posture
•Provide you with supplement suggestions

13. Healthy, Fit and happy
We love people that want results and that’s why we are
selective in choosing our clients. We only choose to help
friendly faces who have an interest to improve.
We focus on bettering not only your physique but your
long term health
We don’t help all people, we help the right people
• We bring real world expertise to your goals
• We teach you our proven methods

14. Cost
Personal training cost will vary based on the
goal of each client
Our pricing is designed to meet the needs of each
client we work with
The cost of getting it wrong in this industry can
cost you much more in your time and effort then
getting it right the first time
If your not willing to invest in your health, this may
not be for you but I would be wary of any quick fix
solution that does not take your health
under consideration

15. Next step
• Call us to discuss your situation
• we will schedule a no cost consultation
• Your consultation will determine:
- If personal training is for you?
- If your situation is in fact solvable?
- What steps you need to take
- What the cost will be

16. For more information
Visit our website at www.freeformfitness.ca
Review our testimonials
Subscribe to our free newsletter
Read our Blog
Call us at (613) 270-0501 to talk about
your situation and learn more about our
services offered by Free Form Fitness
www.freeformfitness.ca

17. Contact us
(613) 270-0501
www.freeformfitness.ca