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

Initial Assessment

$100 /session

New clients must undergo a 1-on-1 initial assessment prior to starting training.

Existing Clients

Online Strength Coaching

$50 /week

Our coaches will design you a customized workout based on what you have access to.

Group Training

$50 /session

Personal training, in a group environment. Group sizes can range from 1 to 4 clients per group.

Personal Training

$100 /session

Receive 1-on-1 coaching, review technique, learn new exercises and be pushed to new bests.

(All listed prices are subject to tax)

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.

Let’s Do This

Our Personal Strength Training Coaches

Jon-Erik Kawamoto

Certified Kinesiologist, Strength & Conditioning Specialist, Managing Director, Founder

Thomas King

Certified Kinesiologist, Strength & Conditioning Specialist

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

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