We’re offering a unique opportunity to reach your health and fitness goals with incredible convenience and support from an experienced coach.
Want to get fit without spending hours in the gym? Don’t have time to get to a gym? Unmotivated on your own without accountability? Check out our fitness solutions.
Struggled with a diet plan that was restrictive? Feel lost in the grocery store? Our nutrition programs provide sustainable plans that produce results. We’ll teach you how to fit the foods you love into a healthy plan.
To talk about the program that’s right for you, click to book an in-person or online session with a coach!
Trellis Nutrition
Our signature nutrition program is expanding to offer an increased value! This program has removed hundreds of pounds of fat, added muscle, changed body composition, and established lifelong habits that support health and increase confidence.
204 has a registered dietitian on staff, and these services are covered by many insurance plans.
We provide everything you need to succeed through education, support and high levels of accountability. If you’re looking to move beyond an on-your-own app, meal template or unsustainable restrictive plan and try a high-touch program delivered by an experienced professional, this program will help you accomplish your goals.
Perfect For: Anyone who wants to eat the foods they enjoy while accomplishing goals through sustainable, healthy habits.
Features:
- A comprehensive 45-minute intake session online or in person. This includes a review of nutrition history and a discussion of goals, challenges and expectations.
- The 204 Lifestyle ebook: your guide to success.
- Macronutrient targets and interactive tracking through shared Google sheets.
- Weekly online check-ins through email and Google sheets, including changes to targets, review of food journal/tracking app and goal setting for the week. Your coach will review your plan and provide strategies for success every week.
- 20-minute biweekly in person or online check-ins. Each session will include a review of metrics such as tape measurements, InBody scans, pictures, goals and overall progress report. (Online check-ins do not involve InBody scans.)
- Monthly InBody body-composition scans for Lake of the Woods clients.
- Text support. We will respond within 24 hours Monday to Friday.
- Access to our private Facebook group with additional recipes, blogs and interaction with Lifestyle coaches and other clients.
- High-protein baking guide.
Cost: $200 + GST monthly recurring subscription (minimum 3-month commitment)
204 Fast Fitness
Perfect For: Anyone who wants to get fit but doesn’t have a lot of time.
Daily time commitment: 30 minutes or less at home, at the cottage, in a commercial gym, on the road—anywhere. Work out as much or as little as you like. This program runs 7 days a week.
Equipment needed: Whatever you have—we can adapt our program to work with household objects or any fitness equipment available to you. We also supply equipment packages as an add on (see below).
Features:
- 20-minute intro consultation, equipment review and goal-setting session.
- Customized warm-ups and workouts emailed one week in advance with special instructions and coaching points. These workouts are created to improve general strength and conditioning and are customized to the individual by a coach with 10 years of experience.
- A daily video workout brief explaining how the workout will improve fitness. Your coach will also provide strategy, tips for success and helpful information.
- Access to our private Facebook group.
- Online goal-setting sessions once a month with your coach.
Cost: $135 + GST monthly recurring subscription
*Our Home Gym Builder equipment add-on is available with this subscription.
204 Personalized Fitness
Perfect For: Anyone who wants to spend more time working on specific goals through a personalized program with daily support and increased accountability.
Daily time commitment: 60 minutes or less at home or in a commercial gym. Your coach will assign workouts, rest days and mobility work based on your goals and schedule.
Equipment needed: Personalized programming is most effective with a few pieces of equipment, but you don’t need a full gym. We can work with the equipment you have, and we also supply equipment packages as an add on (see below).
Features:
- 20-minute intro consultation, equipment review and goal-setting session.
- Detailed personalized warm-ups and workouts emailed one week in advance with special instructions and coaching points. This complete workout plan is created specifically for the individual and is tailored to goals—weight or fat loss, increased strength, gymnastics skills, weightlifting or powerlifting, endurance, Functional Fitness, etc.
- Daily text message support for added feedback and accountability.
- Access to our private Facebook group.
- Online goal-setting sessions once a month with your coach.
Cost: $175.00 + GST monthly recurring subscription
*Home Gym Builder equipment add-on available with this subscription.
Home Gym Builder
Perfect For: Anyone who wants to add versatile, effective equipment to a program without having to find and purchase it. Spice things up with a quick-start home-gym package.
Basic and expanded packages will be available. Exact details TBA.
Lifestyle Package
The fastest way to accomplish your goals!
Perfect For: Anyone who wants to work closely with a fitness and nutrition coach to build a lifestyle. Space in this highly personalized program is very limited.
The 204 Lifestyle package combines all the features of the 204 Personalized and Trellis programs with $50 savings. It is a completely customized fitness and food plan designed to help you achieve success fast.
Our clients have experienced the best results when combining nutrition and exercise, and we recommend this program to anyone who’s struggled to accomplish goals in the past.
Cost: $325.00 + GST monthly recurring subscription (minimum 3-month commitment)
