THE 12-WEEK PROGRAM
Foundation Program in Hamilton, ON
Where Your Foundation Gets Built
A 12-week, coach-led strength program for people who have never made exercise stick before. Small semi-private groups at a maximum 4:1 coach ratio, one hour at a time.
12 WEEKS
60-MINUTE SESSIONS
MAX 4:1 COACH RATIO
ALL FITNESS LEVELS
WHAT IT IS
A Launching Pad, Not A Bootcamp
Our Foundation Program is unique, impactful and delivers long-lasting results. This program has been evolving since 2009, it's been designed as a launching pad for anyone looking to improve their fitness level, feel comfortable exercising and become empowered. In this program, you'll learn how to integrate strength training with an active life.
At Xelf Fitness, we know that you want to be an empowered exerciser. In order to do that, you need to enjoy exercise. The problem is you've tried other workouts before and hated them which makes you feel like your goals are impossible. We believe your workouts should be supportive of your lifestyle outside of the gym. We understand other workouts are not designed to make you feel empowered, which is why we created our 12 week Foundation Program that has empowered thousands of people to fall in love with exercise.
WHY IT WORKS
Nine Reasons The Foundation Program Sticks
Economical / Affordable
1-on-1 personal training, on average costs roughly $60-$75/session. The Foundation Program costs $35-$40/session. Certified personal trainers provide moral support, exercise motivation, proper workout techniques, and safe heavy lifting precautions. For less than traditional personal training, our members learn a great deal about exercising properly, leading to huge improvements as exercisers.
Semi-Private
The Foundation Program was designed to be a hybrid between personal training and group exercise. Therefore, a semi-private atmosphere was created. Our personal trainers lead small semi-private groups at a maximum 4:1 client to trainer ratio (3:1 for customized semi-private), usually 2-3 times per week. The approach allows for the personal trainer to provide motivation and supervision to the activities. Another benefit is that it's an encouraging environment where you are surrounded by like-minded individuals, creating a very positive, goal-driven workout environment.
Measure-Monitor-Manage
This approach is emphasized to personal trainers during their certification process. However, few personal trainers extend this approach to their workout routines. It is through the Foundation Program that we make it a point to stress the measure-monitor-manage approach. This approach focuses on quantifying your workouts, monitoring your improvements and managing your short and long term goals accordingly. This dramatically increases the exercise adherence of most members.
Individualized Pace & Customization
By capping each session at a small semi-private group, it allows for a vast degree of customization. Everyone has their own clipboard and workout sheets in their binder, so each participant is free to progress at their own pace. Sometimes we even have individuals in their 70's safely training with other members in their 20's.
Professional Athlete Quality Strength Training
We take pride in providing our members the same quality of strength training and cardiovascular endurance exercises that most professional athletes receive. Strength training prevents major sports injuries, granting the exerciser/athlete longevity in the activities of their choice. Strength training has beneficial implications for people from all walks of life.
Controlled Variables
The same personal trainers that are your exercise coaches during workouts in the Foundation Program, you can be sure that you are learning from masters in the field. Our personal trainers control many variables during workouts that may have produced erratic results.
Exercising With Purpose
We encourage members to exercise with purpose and conviction. Exercising with purpose means focusing on movement exercises, strength training and cardiovascular endurance. These are three main components that are mandatory for a high quality of active living.
Educational Experience
The Foundation Program was created and evolved by a University educated personal trainer who has been working in the fitness industry for more than 20 years. We take an educational approach to exercising, ensuring every step that participants are cognizant of the various exercises, stretches and strength training routines they are following.
The Coach Approach
Personal trainers take a coach approach to personal training. Our main emphasis is on exercise technique, not intensity and our approach to personal training involves letting you take the wheel in the sense that you are in-charge of the pace and intensity in which you choose to exercise.
IS IT FOR YOU
Built For People Who Have Tried Everything Else
Who It's For
This unique and impactful 12-week strength training program is suited for people of all fitness levels, especially those starting and re-starting their exercise journey. The Xelf Foundation Program is the place to start for beginners to resistance training or anyone who has not yet succeeded at exercising consistently long term.
What To Expect
Sessions are 1 hour. You train in a small semi-private group with a certified personal trainer at a maximum 4:1 client to trainer ratio (3:1 for customized semi-private), usually 2-3 times per week, across 12 weeks. Everyone has their own clipboard and workout sheets in their binder, so each participant is free to progress at their own pace. The program focuses on strength training; nutrition and lifestyle coaching is not included in the Foundation Program — it is an outsourced option we offer separately through our nutritionist.
THREE STEPS
From First Conversation To First Session
01
1 on 1 Info Session
First, we set up a 1 on 1 INFO SESSION where we Identify obstacles you may face and strategies to overcome them. We also answer any questions you have about the program.
02
Blueprint Session
Then, we perform a complete movement analysis in our BLUEPRINT SESSION so we can get a better understanding of your strengths, injuries and areas of improvement.
03
The Program
Finally, we guide you through the PROGRAM every step of the way, coaching you through strength training on the path to real results and empowering you as an exerciser. Nutrition and lifestyle coaching is not part of the Foundation Program itself — it is an outsourced option we offer separately through our nutritionist if you want to layer it in.
INSIDE THE PROGRAM
A Look Inside The Program
NEXT STEPS
Where Members Go Next
PROGRAM QUESTIONS
Foundation Program Questions
START THE PROGRAM
Stop Feeling Like Your Goals Are Impossible
Schedule an info session with us now, so you can stop feeling like your goals are impossible and instead build a solid foundation and become an empowered exerciser.
12
WEEKS
4:1
MAX COACH RATIO
60-MIN
SESSIONS