Services

If you’re looking for a meal plan, personal trainer or fitness class, I’ve got you covered ~ both through online services and personally in Cold Lake, Alberta.

Fitness Programming (online clients accepted!)

Fitness Programs, Non-Competitive
$100 New client fitness program, Local, Programs are customized to individual ability, goals and interests; and can last 8-14 weeks in duration. Furthermore, your plan is based on your schedule, time limit and equipment available to You. After we’re in contact (email/messenger), I’ll require your email to send you my questionnaire to collect some information and insight about You 🙂 I’ll design a rough draft of your fitness regime, Then! We will book a personal training session (included) to go through all exercises/loading and ensure proper form, and you’ll receive your complete and perfect training program in PDF format through email at our session 🙂

$75 New client fitness program, Online, Fitness program customized to individual ability, goals and interest; can last 8-14 weeks in duration. Furthermore, your plan is based on your schedule, time limit and equipment available to You. After we’re in contact (email/messenger), I’ll require your email to send you my questionnaire to collect some information and insight about You 🙂 Then! I’ll send your program to you in PDF format and ALL your exercises will be available to view for demonstration in the “Exercise Exchange” tab here on my website. Plus! This fitness program includes 2 weeks of online coaching, send me side view videos for feedback, and pick my brain if you’re bored 😉

Fitness Programs, Competitive
$200-500 New client fitness program for competition, fitness program and 1 personal training session to for program run through and development. Programs are customized to individual goals and can last 8-20 weeks in duration. Competitive sports that I can coach and program through the entire process include:
– Running, Long & Short Distance Competition
– Triathlon, Hikes and ‘Tough Mudder’ Endurance Competition
– Powerlifting Competition
– Bikini, Fitness and Figure Competition

$40 Client re-assessment & updated fitness program

Meal & Supplement Plans (online clients accepted!)

All plans include a food substitution list for variety and supplement dosing if you so wish to take any. For BEST results, weekly communication between us would be great. Once a week you’ll send me a progress picture and a description/spreadsheet of how your diet went each day. Your options are below, and are good for minimum 8-weeks.

$50 ~ 1 Day Planned
Follow this “perfect” day meal plan everyday of the week taking 1 day off to meal prep. and have some other non-meal plan foods as a little rest. This plan is great if you know what you like and don’t mind eating similar foods each day. Macronutrients are shown so that if you’d like to track foods in an online diary and make your own substitutions, you can.

$75 ~ 3 Days Planned 
Follow 3 days of your “perfect” day meal plan everyday of the week taking 1 day off to meal prep. and have some other non-meal plan foods as a little rest. This plan gives you more choices, with less thinking! Cycle through the days as you like, for example:
Option A) Monday Day 1, Tuesday Day 2, Wednesday Day 3, Repeat (with Sunday Off)
Option B) Monday/Tuesday Day 1, Wednesday/Thursday Day 2, Friday/Saturday Day 3, Sunday Off, Repeat
Option C) Week 1 Day 1, Week 2 Day 2, Week 3 Day 3 (with Sundays Off)

THEN! Once you’re bored with your 1 or 3 Day Meal Plan, I have ebooks available if you are wanting new recipes to try and fit your macros, OR, simply renew your meal plan with me and I’ll do the tracking for you.

$25 ~ Macro Calculations (using your current metabolism history, not just a generic calculation). Track your macros to have more freedom in your diet while getting to your goals!

$65 ~ Macro Calculations with 2 weeks Online Coaching (using your current metabolism history, not just a generic calculation). This is great for those who are not familiar with tracking macros. I can teach you how! Learn how to track everything you eat, track and make recipes, manipulate macros (alcohol, fats/carb conversions, etc!)

$80 ~ Special Recommendation Meal Plans theres always a way past a plateau, or stage in life. You can contact me for these or I can recommend them to you after working together for a while. This plan includes special plans such as Carbohydrate Cycles and Ketogenis.

Personal Training

1-on-1 Personal Training
$200 for 5 60 minute training sessions
$380 for 10 60 minute training session

$120 for 5 30 minute training session

Partner Personal Training
$400 10 60 minute partner training sessions

Contact me @ 403-700-7427 or ckrozendal@gmail.com.

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