JOIN OUR 7 Week

Autumn Shift Program

4 Day/wk Training with Targeted Nutrition goals build strength, shed fat, and feel back in control this fall.

DO YOU FIND YOURSELF...

  • Unable to stick to a diet plan?​


  • Confused by all the diet plans out there like vegetarian, keto, paleo, and IIFYM?


  • Unable to keep the weight off once you've lost it?


  • In need of extra support and accountability?


  • Looking for a customized plan that fits your lifestyle?


  • Wasting time on programs that don't work for you?


  • Losing motivation quickly?

WHAT ARE YOU WAITING FOR?

FAQ's

WHAT'S INCLUDED?

🏋️‍♀️ Training & Workouts

1:1 Assessment (for new clients) + individualized programming

Skill-appropriate workouts tailored to YOU, led by certified coaches

💪 2 Strength Training Sessions/Wk – Build strength, maintain muscle, and improve posture

🔥 2 Metabolic Conditioning Sessions/Wk – Boost fitness, burn fat, and increase endurance

🥗 Nutrition Support

Personalized Calorie, Protein & Fiber targets set by our Certified Nutrition Coach

Easy strategies to track and portion without overwhelm

Autumn Shift Recipes & Guidebook

📅 Coaching & Community

Weekly Office Hours with our Nutrition Coach

Private Facebook Group for support and accountability

📏 Progress Tracking

Optional Before & After photos and measurements to see your results

WHO IS IT FOR?

Autumn Shift is designed for busy adults who want a simple, effective plan to look, feel, and perform their best this fall—without spending hours in the gym or following a restrictive diet.

WHEN IS IT?

Autumn Shift starts Monday Sept 15th. *Individual Assessment for new clients can be completed before.

WHAT TIME ARE THE SESSIONS?

Available any open time slots during our regular Semi-Private Group Training Schedule. M-F as early as 5:45 am, last session at 7:15pm. Sat/Sun as early as 7:15 am, last session at 12:15pm

WHAT IS THE COST?
Cost depends on whether you are a new or existing client. Autumn Shift Pricing.

DO NEED TO TRACK CALORIES AND PROTEIN IN AN APP TO DO THIS PROGRAM?

Answer:
Tracking is strongly encouraged—but not required. You can still participate in all workouts without logging food.
However, if your goal is fat loss, you’ll need to be in a calorie deficit—and the best way to do this sustainably is by learning how to hit your protein and fibre goals. Tracking helps build awareness and empowers you to include your favourite foods (even indulgent ones!) in a smart, sustainable way.
Think of it as a short-term tool to gain lifelong nutrition knowledge.

ARE ANY FOODS OFF-LIMITS?
 No foods are off-limits! As long as you’re hitting your calorie, protein, fibre, and fluid goals, you can enjoy your meals your way.
For the best results during the 7 weeks, we recommend avoiding alcohol or keeping it to a bare minimum.



REGISTERING IS EASY

1 | REGISTER

Click the register now button and complete the registration form. One of our staff will follow-up to book your

1-1 assessment and to answer any questions, and to get your weekly training sessions booked in.

2 | MARK YOUR CALENDAR

📅 Aug. 25, 7:15 PM (Zoom) Info Session


Get the full Autumn Shift nutrition game plan — from kitchen setup to shopping list to simple routines — so you’re ready to crush Day 1.

3 | WORK HARD HAVE FUN, FEEL AMAZING

Autumn Shift kicks off Sept 15

4 weekly workouts, energizing meals, and a clear plan to become your strongest, healthiest self this fall.