Jon-Erik Kawamoto
Certified Kinesiologist, Strength & Conditioning Specialist, Managing Director, Founder
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.
New Clients
New clients must undergo a 1-on-1 initial assessment prior to starting training.
Existing Clients
Personal training, in a group environment. Group sizes can range from 1 to 5 clients per group.
Receive 1-on-1 coaching, review technique, learn new exercises and be pushed to new bests.
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 Kinesiologists with the Newfoundland and Labrador Kinesiology Association (NLKA) and the Canadian Kinesiology Alliance (CKA).
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.
Thomas King
Certified Kinesiologist, Strength & Conditioning Specialist
Jake Hatcher
Co-op Student Strength and Conditioning Specialist
I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!
The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.
I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin. Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising. So, I’ve only ever tried sticking with a gym routine twice in my life. Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening. Each session was the same, and I felt like I was wasting my time.
Each session at JKC, however, is specifically crafted for me. I don’t have to think about what to do, because I’m told what to do. I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task. I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.
I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!
I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!
You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).
I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory. One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.
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