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.

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

Craig Hickey

Certified Kinesiologist

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

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 started at JKC because my colleagues that go to JKC all look and felt fit and healthy thanks to Jon and Thomas – if JKC helped them, I knew they could do the same for me! I think JKC stands out from other gyms because of their personal touch! They listen to you and help motivate and support. They always believe in my ability progress and learn new exercises. I’ve been training at JKC since January of 2019 and recommend them to anyone looking to learn how to lift weight properly, feel stronger, and improve their health.

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