THE WHOLE BODY FITNESS Program
12 Weeks to TRANSFORMATION
A comprehensive, easy-to-follow customized program developed specifically to support your personal goals
Coaching + Fitness + Fuel
DETAILS:
Evaluation
- Comprehensive Client Questionnaire and Review
- 60 Min Situation Analysis and Goal Alignment
- Your HABITS: What are your current food and exercise habits,
- Your GOALS, Your lifestyle
- Your FAMILY, Your SUPPORT SYSTEM,
- Your FOOD LIKES and DISLIKES
- Review of a current 5 Day Food and Exercise Log
- Mapping Your Journey to Transformation
ROADBLOCKS TO SUCCESS
- Availability of time
- Motivation
- Discipline
- Access to a gym
- Meal Prep and cooking
- Other potential influencers
- Other possible roadblocks: hormones, alcohol, sleep, and menopause
EDUCATION
- Debunking the Myths
- Mastering the Labels: learn how to read what is in the food you eat
- Introduction to Macronutrient and micronutrient: Why do these matter?
- Guide to My Fitness Pal: What you need to do to help keep you on track
- Importance of Weekly Check-ins and progress reports
- Meal Prep: Why making your own food important for your health
- How to 'Eat Clean': How to flavour your food without sugary sauces, sodium and added fat
- Introduction to the importance of daily workouts: strength training, cardiovascular exercise, high intensity interval training H.I.I.T.
- A tour of your pantry and a review of your fridge
BUILD YOUR PERSONALIZED PLAN
- Personalized Macronutrient (proteins, fat and Carbohydrates) based food plan with Macronutrient Food chart to learn how to substitute and create variety in your own Menus
- Personalized daily workout plan: Strength Training and Cardio Program, including High Intensity Interval Training (H.I.I.T.) and Endurance Training
- Personalized Shopping List
- Weekly One on One Training with Andrea: Seaside Gym or Zoom
IMPLEMENT YOUR PERSONALIZED PLAN
- Personalized daily macronutrient (proteins, fats and carbohydrates) based food plan
- Personalized daily workout plan
- Personalized Shopping List
- Determine if you need more than one in person session per week with Andrea
FEEDBACK AND EVALUATION OF RESULTS
- Weekly Personal Check ins
- Weekly Progress Reports
- Bi-Weekly Personal Meetings
- Changes in your plan based on your feedback and your progress
- Final Evaluation once your goals have been achieved
Final Evaluation
Once you have achieved your goal we will decide together whether you need a maintenance program.
Maintaining Success
It is this crucial time when your body will begin to find a new equilibrium. It is a physiological transformation. For some, your body may still be fighting you and long to go back to the way it was. Your body needs consistency and time to get used to your new way of eating and exercising and your new way of life. You may have achieved your goal at which time you will have your final evaluation, or you may have a few more weeks to go. In my experience it takes most clients 24 to 52 weeks to change all their bad habits and sustain their complete body transformation. These are the crucial weeks, and it is at this point where most people stop, and go back to their old habits. It is important to keep up all the changes you have made for your new healthy lifestyle. Remember It is not a diet but a new way of eating and exercising for your healthy lifestyle. As your personal coach I will help you stay on track and provide changes to your plans to help you sustain your transformation. You will have enough tools, the knowledge and power so that if you choose you can be on your own. However, you must sustain your new way of eating and exercising for 52 weeks in order to achieve long term success. No matter what your goal is I will be with you, guiding you one step at a time and every step of the way. I’ve Got You.
Whole Body Fitness Program options
12 Personal Fitness
Sessions with Andrea
[1 WEEKLY/12WEEKS]
$2,000.00 CAD
12 PERSONAL FITNESS
SESSIONS WITH ANDREA
[1 WEEKLY/12 WEEKS]
24 PERSONAL FITNESS
SESSIONS WITH ANDREA
[2 WEEKLY/12 WEEKS]
36 PERSONAL FITNESS
SESSIONS WITH ANDREA
[3 WEEKLY/12 WEEKS]
* The requirements of my clients are very different. Some may want to train on their own, some have gyms of their own, and some don’t have the time to come to mine. Please send me an email to determine how we might make things easier for you and what that could look like in adjusted fees.
SUCCESS STORIES
I hit menopause and it felt like my metabolism just came to a halt. I tried literally every diet, including KETO, Paleo, and Low Fat. I also worked out – a lot. I would lose weight, but it just came back the second I went back to anything normal. Andrea promised me that if I followed her program that I could eat without feeling deprived or hungry. I could look lean, be fit, and be in great shape. I had nothing to lose and so I followed her program. It works! I feel great, my cravings are gone, I feel full and satisfied . I am building muscle and getting leaner by the week. Andrea has it figured out and I am grateful. I am committed to staying in the course for the rest of my life – because this is a life program not a fad. Thanks Andrea!
- Karen Stewart
Andrea Klas is a fitness guru who motivates and inspires committed clients on the journey of transformation and change. I highly recommend Andrea’s food & fitness program that will tailor your goals to achieve real results and overcome obstacles. Andrea is exceptionally knowledgeable about nutrition and she is equally passionate about emphasizing form in her HIIT workouts. Through my experience, I am gaining a deeper understanding of macronutrients in meal planning and I am experiencing success with weight loss while defining features in my physique without depriving or overtraining. With Andrea’s support through coaching and programming, I am setting attainable goals and celebrating success. Thank You!”
- Lana Kostiuk, Calgary
After my 3rd child was born, I turned 40 . With the previous 2 pregnancies I never had a problem losing the weight. This time I could not lose the last 20 lbs, was exhausted and felt so frustrated. I started to get up early and run every day before work and eat extra healthy. After 4 mos. I felt tired and still no weight loss. I still kept running because I didn’t know what else to do. I would occasionally run into Andrea. I mentioned to her that I was struggling to lose my last 20 lbs. I knew she had 3 kids, was close to 50 and had so much energy so I asked for her advice. She told me I was doing too much running, not enough strength training and that I was not eating the correct balance of Macronutrients. I hired Andrea and with her coaching and plan, I stopped running every day, started strength training 3x/week and ate all the right macronutrients for my body. I lost 20 lbs, gained strength and stamina, ate real food and the right amount of protein for me. I feel fantastic and have extra energy to run around with my babies. Andrea has taught me so much about food and strength training and the balance between the two. I am so grateful for Andrea.
- Susan R.
Andrea Klas is the perfect combination of strength and grace and she encourages that in her clients. My time with Andrea has been a few short months and already I see a major improvement in my muscle tone and strength. I have leaned out and have not suffered any ill effects from training due to injury. I have had 2 car accidents and require monitoring of my form, even though I myself am a Personal Trainer.
Andrea feels like the missing link in my healthy & strong menopausal journey.
- Amy Cassidy
Andrea is the definition of Fitness. She lives it, breaths it and eats it! She’s an inspiration and reminds me that with discipline and dedication I too can feel and look great at any age. Thank you Andrea😘
- Nina Leon
My partner and myself have been going to Andrea’s Personal Training sessions for about 5 years in a row. Andrea is a fantastic, enthusiastic, knowledgeable trainer. She is a professional by constantly educating herself on the latest scientifically food & fitness news. Even after 5 years she knows how to keep you challenged with her HIIT Workouts and always includes something new, no muscle is feeling left out. Through her sessions I am much stronger physically and mentally and feel fit even during the pandemic after a year.
- Bernadette & Michael R.
You are the best Personal Coach ever. You took Alex from rehabilitation mode from being fit and confident. The specific tailoring to his needs is detailed and changed weekly as his strength improves. You make it fun, challenging and achievable for him. We can’t thank you enough and would recommend your training to anyone who wants to be the best version of themselves!
- Nikki Lund
Andrea, thanks for checking in. I am really enjoying the new way of eating and my biggest take-away is that I was not eating enough protein!! I feel energized and strong, it’s great!
- Leigh Lee
I lost 2kg very quickly and am now maintaining my goal weight of 82kg which is what I wanted. I feel very good on this eating plan. Never feel hungry or too full. The only thing I am struggling with is not having honey in my coffee, not sure I will ever get use to unsweetened coffee!!
- Jason Lee