Semi - Private Group Training
A different approach to group fitness
“We Meet You Where You’re At.”
At our core, we focus on building a strong foundation, starting from where you are today. Our approach goes beyond simply making you tired or sore. We prioritize mastering the basics, perfecting exercise technique, and developing strength and conditioning that lasts.
Our program is built around a comprehensive approach that includes not just training, but the essential elements often overlooked—recovery, nutrition, and daily movement. We ensure every aspect of your fitness journey is supported.
This isn’t just personal training; it’s semi-private training with a group of 4—designed to offer the individualized attention you need, while fostering a sense of camaraderie, motivation, and support among peers. All at a more affordable price.
With our 8-week periodized program, you’ll progress steadily, guided by our expert coaches who are here to assist you in every step of your journey.
What to Expect:
✔ Max 4 participants per session for focused, quality coaching
✔ Progression-based training to ensure continuous improvement
✔ Periodized program designed for sustainable results
✔ Personalized coaching tailored to each individual’s needs
✔ Motivating group atmosphere for accountability and support
Get the best of both worlds—individual attention and the power of community—to unlock your full potential.
This program offers a comprehensive approach to fitness!
This program is designed to ensure balanced progress across all aspects of health and performance.
It includes (2) full-body training days to build strength and muscle through compound movements, complemented by conditioning modalities “Modified Strongman” featuring exercises like sled, rower, assault bike and loaded carries to improve endurance and power. In addition to physical training, the program emphasizes building a nutritional foundation, sleep, and movement habits to support overall well-being and optimize recovery.
The program is structured with periodized training, ensuring that intensity and volume are carefully managed to challenge your body while promoting steady progress. This holistic approach ensures that you not only improve your fitness, but also cultivate habits that support long-term success.
Week 1 - 4:
Accumulation Phase
The Accumulation Phase focuses on building a solid foundation of muscle mass, endurance, and overall work capacity.
During this phase, training volume is high, and the emphasis is on performing compound movements with moderate loads.
The goal is to increase the volume of training to stimulate muscle growth and improve endurance, creating a base for future intensity.
Key Focuses:
Increase muscular endurance and hypertrophy
Focus on high-volume training
Develop motor control and technique for foundational lifts
Moderate loads to enhance muscle size and strength base
Typical Training Day:
Dynamic Warm
Resistance Training
Conditioning/Modified Strongman
Cool Down
Optional Cardio Days: Light - to - moderate cardio for aerobic capacity and active recovery.
Week 5 - 8:
Intensification Phase
The Intensification Phase shifts focus to maximizing strength and performance by increasing the intensity of training.
Here, we reduce training volume and increase the load.
This phase is designed to challenge the neuromuscular system, boosting strength output while maintaining the muscle mass gained during the Accumulation Phase.
Key Focuses:
Increase intensity by lifting heavier loads
Lower volume with higher weight
Focus on maximal strength and power
Improve nervous system efficiency for more force production
Typical Training Day:
Dynamic Warm
Resistance Training
Conditioning/Modified Strongman
Cool Down
Optional Cardio Days: Moderate - to - Intense cardio to build cardiovascular endurance and aid recover.
Take your training to the next level
Basic Plan: $397/month
(2) 4 Week Periodized Training Blocks
2 Training Sessions Per Week
8 Week - Nutrition Protocol PDF
Lifestyle and Habit Guide PDF
Premium Bundle: +$150
Dexa Scans
(2) Sessions: Pre & Post Program for Body Composition Tracking
Recovery Bundle:
Infrared Sauna Session
1 - 8 Sessions: $45 Per (50 Minute session)
Fascial Stretch Therapy (FST) Sessions: Special Offer !
1 Session: $80
4-Pack: $300 ($75 Per Session)
8-Pack: $520 ($70 Per Session)
•
Our Schedule
How Semi - Private Group Training Works
-
1. Purchase Semi - Private Group Training Service
Begin by scheduling a discovery call with us to discuss your fitness goals and learn more about how our Semi-Private Group Training program can support your journey.
This is a great opportunity to ensure this program aligns with your needs.
-
2. Check email for Nutrition and Lifestyle guide
Once we’ve confirmed that the program is a good fit, you’ll subscribe to the monthly payment plan.
You can easily cancel at any time, with at least 2 weeks’ notice before your next payment cycle.
-
3. Kickstart your training & be consistent
After subscribing, show up to the weekly training sessions and get ready to work hard and conquer your goals.
Along with your training, you’ll receive a lifestyle and nutrition booklet to help you stay on track and make lasting progress both in and out of the gym.
Meet your coaches
-
Nicole Lam
Personal Trainer
My name is Nicole Lam, I have a passion for helping individuals achieve their health and fitness goals, inspiring and empowering clients to transform their fitness journey into a sustainable lifestyle.
My expertise lies in strength training, rehabilitation, and sport-specific performance, with a focus on longevity and consistency.
My mission is to guide you toward building strength, improving functionality, and reaching your peak potential in a way that lasts a lifetime.
Credentials:
Western University - Kinesiology (BA)
NSCA - Certified Personal Trainer (NSCA-CPT)
-
Jason Kong
Fascial Stretch Therapist L2 / Personal Trainer
My name is Jason Kong, and I bring over 6 years of experience specializing in corrective exercise, strength training, conditioning, and nutrition.
My philosophy focuses on building a strong foundation with the basics, achieving structural balance, and keeping things simple—prioritizing what works.
Every session is tailored to enhance strength, mobility, and overall well-being while ensuring safety and effectiveness. Whether recovering from injury, pursuing peak performance, or striving for a healthier lifestyle, I’m here to guide you toward sustainable progress.
Credentials:NSCA-Certified Personal Trainer (NSCA-CPT)
Precision Nutrition - Coaching Certification Level 1
Precision Nutrition - Sleep, Stress Management, and Recovery Coaching Certification Level 1
CHEK Institute - Scientific Back & Core
Poliquin - Biosignature Transformation
Fascial Stretch Therapy - Level 2
ICANS - Integrative Health Profile
KILO - Level 1 Coach
Darby Training Systems (DTS) - Low Back Pain Specialist
George Brown - Fitness and Health Promotion
Semi - Private Group Training FAQ’s
-
Yes! Semi-Private Group Training is a monthly subscription, so you can start whenever you’re ready. However, you will be paying for the full month upon joining. If you start partway through a month, your first payment will be pro-rated for the remaining sessions, and you will be billed at the full price on the next billing cycle.
You can cancel anytime, but at least 2 weeks before your next renewal to avoid being charged for the upcoming month.
-
The program follows a structured, periodized training plan, meaning all participants will follow the same rep scheme, training block goal (e.g., Hypertrophy, Absolute Strength, Relative Strength, or Power), and some exercises will rotate monthly.
However, exercise variations will be personalized if needed, ensuring each participant can train effectively while working around individual needs, limitations, or experience levels. This approach allows you to get the most out of every session while still progressing with the group.
-
Missed sessions are not refundable or transferable, but you’ll still be able to continue progressing in the program. If you know in advance that you’ll miss multiple sessions, let me know, and we can discuss possible options.
-
No! Semi-private training is designed to be scalable for all levels. Whether you’re a beginner or more advanced, the program will be adapted to match your abilities while still challenging you to improve.
-
Unlike large group fitness classes, which often focus on random exercises with no long-term structure, Semi-Private Group Training follows a periodized plan that emphasizes progression week to week. Instead of just burning calories or doing workouts for the sake of sweating, you’ll be following a structured program designed to build strength, improve performance, and achieve measurable results.
With a max of 4 participants, you also get personalized coaching and modifications to fit your specific needs, ensuring a more effective and individualized experience.
Testimonials
-
Mert, D
The group training program with Jason & Nicole have been a great experience! Learning how to do the exercises with correct form & changing my diet helped me to increase my strength consistently. Nicole and Jason are knowledgeable and supportive and offer direct feedback for each set with areas to improve, which lead to much faster improvements overall for my body.