DISTANCE FITNESS COACHING PROGRAM

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1 DISTANCE FITNESS COACHING PROGRAM

2 Welcome to Medcan s Distance Fitness Coaching Program At Medcan, our team of elite Distance Fitness training professionals is here to help you get fit and healthy at home or at work or wherever you are. Whether you are frequently on the road or are just too busy to make it to the gym, this program is for you. If your goal is to get in shape, or if pain and inflexibility are limiting your daily life, our experienced Distance Fitness coaches can help. Regardless of your situation, we ll do what it takes to make our completely customizable program work for you! Best of all, for the rest of your life you will know how to stay in shape using minimal resources, even if you only have a few hours a week to spare.

3 Our yearlong program includes: Custom workouts designed exclusively for you by a dedicated team of experts A dedicated Distance Fitness coach who will focus on your individual needs and help you reach your personal health and fitness goals wherever you are Updated workouts every month, with links to instructional videos Frequent consultations with your Distance Fitness coach in person at Medcan, or online via Skype Health and fitness advice from your coach whenever you need it Optional nutritional guidance

4 Medcan s Distance Fitness Coaching Program is ideal for busy individuals on the go. Your workouts will be individually calibrated to help you achieve your health and fitness goals under the guidance of a seasoned Distance Fitness coach. Goal setting: will work with you to set realistic goals and expectations. Any potential obstacles will be identified and addressed in advance. Your coach will provide you with the structure, accountability and inspiration you need to reach your goals. Together, you will map out a blueprint for success and define the performance indicators to track your progress. Biomechanical testing: During your initial consultation, you will undergo a series of fitness tests to establish your unique starting point. Corrective exercises will be prescribed to optimize muscle and movement mechanics, and to prevent pain and injury. You will also get personalized stretching techniques to improve your workouts and to rehabilitate or realign muscles if necessary. Mentorship: will provide mentorship to help you achieve your goals and challenge you to a higher level of success. will be your GPS throughout the year-long program, guiding you each step of the way towards your health and fitness goals. 4 DISTANCE FITNESS COACHING PROGRAM

5 I joined the Distance Fitness Coaching Program about six months ago and have been very pleased with it. It only requires a once-a-month commitment. Each month I am retested on a standard that allows me to see my progress and I am given routines that address specific areas where I need improvement. I can do these routines in a gym, a hotel room or my home no excuses for not working out. R. Johnson, Medcan Distance Fitness Coaching client Custom program design: Your biomechanical testing results will inform your workout regimen. We want to optimize the effectiveness of your workouts just for you. We apply research-based exercise science to develop your workouts and to ensure they are safe. Your Distance Fitness coach will ensure that your exercises progress and evolve at the right level of intensity. We will also make sure your routine is enjoyable, because the best workout is the one you will actually do! There are many fine details to consider when exercising in order to prevent injury. For example, the load or weight is an important variable to consider. How the load is lifted, how quickly it is lifted and at what intervals can affect the quality and result of your workout. You can rely on your Distance Fitness coach to provide you with the necessary techniques and information to exercise effectively and correctly. Monthly training sessions: Your program includes inperson or virtual (via Skype) monthly training sessions, booked in advance, with your Distance Fitness coach. Progress will be measured via weigh-ins, body fat analysis and functional movement screens. You will also receive a comprehensive quarterly report card summarizing your progress. will demonstrate and walk you through safe and effective exercise techniques to ensure you can follow your program on your own. Medcan s Distance Fitness coaches are masters of motivation; they will encourage you every step of the way. DISTANCE FITNESS COACHING PROGRAM 5

6 I have been enrolled in Distance Fitness Coaching for almost six months and I love the program and the results. My schedule makes it very difficult to commit to regular times to meet with a Distance Fitness coach, so having a meeting once a month is perfect. As well, I my results each week to get feedback and my coach adjusts my workouts based on the progress I have made. Excellent program. M. Lerohl, Medcan Distance Fitness Coaching client Workout and tracking sheets: After each monthly check-in, you will receive a new workout in PDF format via mymedcan, our online client portal. The workout will include helpful illustrations and links to hundreds of instructional videos created by Medcan trainers specifically for the Distance Fitness Coaching Program. The tracking sheets will allow your Distance Fitness coach to monitor your progress and adjust your workouts if necessary. More importantly, the tracking record will capture your steady improvement throughout the year. Access to a knowledgeable resource: will be available throughout the year via phone or to provide you with ongoing support and motivation. has extensive experience and up-to-date information on the latest theories in exercise science. Reach out to your coach to clarify any conflicting fitness information. In order to help you avoid trial and error, your Distance Fitness coach will point out any potential exercise pitfalls before you begin training. PERIODIC AND HELPFUL CHECK-INS: will regularly check in via , to help keep you accountable and on track. You will be offered resourceful and effective solutions to any obstacles that are interfering with your progress. 6 DISTANCE FITNESS COACHING PROGRAM

7 We travel extensively. This had been affecting my motivation, energy and fitness levels. Distance Fitness Coaching was a perfect solution. The customized programs are designed for my needs. The enthusiastic monitoring, revisions and encouragement have been an incredible support system to keep my health a priority. K. Vukets, Medcan Distance Fitness Coaching client ONLINE ASSESSMENT VIA mymedcan: The online assessment tool available on mymedcan will allow you to view your quarterly assessments along with analysis of results and feedback from your Distance Fitness coach. This tool will help you monitor your progress, ensuring you are on the path to positive results. Optional Online Nutritional Tracking: Using a free online system, you will be able to track the food you eat. Research shows that tracking your food choices can improve your weight loss significantly. can give you helpful tips and advice to help you develop healthy eating patterns. It s challenging to eat properly when experts turn health information into rocket science: weighing food, counting nutrients, calculating calories burned, etc. Practicality breeds success, and we can facilitate weekly or bi-weekly nutritional challenges that will encourage you to master one small habit at a time. The goal is to develop healthy eating habits that work for you and last a lifetime. DISTANCE FITNESS COACHING PROGRAM 7

8 Medcan s Distance Fitness Coaching program caters to individuals with busy lifestyles. Join the Distance Fitness Coaching program and discover your energy. Get Started Today. To learn more or to join the Distance Fitness Coaching Program, please contact: Brendan Fox Head Fitness Trainer brendanfox@medcan.com MEDCAN CLINIC 150 York Street, Suite 1400 Toronto, Ontario, M5H 3S5 (416)