Personalized Training | Strength & Conditioning

Improving your health (like anything else in life) is not a sprint or a ‘6-week program.’ Day by day, you improve your life through deliberate action. You celebrate new milestones but you are never “done.”

New Clients

Initial Assessment

$100 /session

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

This includes:
  • 60 minute 1-on-1 session
  • discussion of current and past health status
  • discussion of current and past injuries
  • movement assessment to expose dysfunctions and imbalances
  • exercise technique coaching

Existing Clients

Online Strength Coaching

$50 /week

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

This includes:
  • one week of workouts
  • uniquely designed based on your goals, current ability and interests
  • only available to existing clients in the St. John’s Metro area

Group Training

$50 /session

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

This includes:
  • 60 minute duration
  • a uniquely designed workout based on your goals, current ability and interests
  • we tell you your workout, set up your equipment and coach you every step of the way

Personal Training

$100 /session

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

This includes:
  • 60 minute duration
  • technique coaching
  • new excercises
  • program revamping

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

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.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

As Seen On: