Lifestyle Personal Training

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Lifestyle Personal Training by Mind Map: Lifestyle Personal Training

1. Home

1.1. 1st Section: Intro Information

1.1.1. Logo

1.1.2. Jamee George

1.1.2.1. Certified Personal Trainer & Physical Educator

1.1.2.2. BA Human Kinetics B-AD Education CSEP-CPT, Pre & Postnatal Healthy Eating/Weightloss Specialist

1.1.3. Schedule Button

1.2. 2nd Section: Past events

1.2.1. Special classes flyers

1.3. 3rd Section: Services

1.3.1. Personal Training

1.3.1.1. A personalized session designed towards your health and lifestyle goals. Just you and a personal trainer OR come with a friend who has similar goals and try our Partner Personal sessions!

1.3.1.2. Prices and Packages

1.3.2. Group Fitness

1.3.2.1. Every Monday/Wednesday evening @ 7:30-8:30pm. Workout with a group of 6-10 individuals. Workouts include weight lifting, cardiovascular strength, muscular endurance, interval training, circuits and much more! Classes will be held indoors as well as outdoors depending on weather.

1.3.2.2. Join today

1.3.3. Pre and Postnatal Training

1.3.3.1. Exercising while pregnant can help alleviate any stress that is caused due to the hormonal and bodily changes during pregnancy. The goal of exercising while pregnant is to ensure that you are maintaining a healthy pregnancy, a healthy baby, and to be prepared for the labour and delivery of your newborn baby.

1.3.3.2. More info

1.3.4. Nutritional Guidance & Online Training

1.3.4.1. Not sure what to eat, or when to eat what while training for your goals? Learn how to manage your cravings, enjoy your treats, and stay on track all while still accomplishing your health and lifestyle training goals. Book your Nutritional Assessment today!

1.3.4.2. Read more

1.4. 4th Section: Highlight

1.4.1. Creating Manitoba's Finest since 2016!

1.5. Footer

1.5.1. Lifestyle Personal Training & Group Fitness

1.5.2. Copyright

1.5.3. Privacy Policy

1.5.4. Contact Jamee: 1-204-402-0242

2. Client Progress

2.1. Bob

2.1.1. Pic - Before/After

2.1.2. This is Bob. Bob is 62 years old. Bob came to me July 2014 to start a healthier, more active lifestyle. Training with me only once per week, and on his own maybe 3x a week, In just over a year of training (no change in nutrition) Bob lost 4.5lbs,14% body fat, and 11.5 inches. He definitely increased his muscle mass!! From these measurement results in Dec. 2015, Bob decided he wanted a meal plan (something I offer to all my clients from the start, but not always something they see as necessary), and he wanted to increase his number of workout days per week to 5-6x. Since December of 2015, starting at 246.5lbs (251lbs from very start) bob wanted to lose over 50lbs and to one day ideally be comfortable back around 180lbs. As of last week bob reached his goals sitting at 179.5lbs, a total loss of 71.5 lbs. Bob's body fat initially was at 44% and today it sits at 18%. He literally is half the man he once was! He has lost an overall of 56 inches, and now has a blood pressure in a healthy range for his age. Bob did all of this within a year (11 months)!! Bob worked very hard and stuck to his meal plan at least 90% of the time, but still had some holidays at the cabin, or weekends where he had some enjoyments. Bob learned to balance his exercise, nutrition, and lifestyle and worked even harder in the gym when he knew he may have slipped a bit too far. I now have Bob on a maintenance meal plan, and he continues with his regular exercise routine, limiting his cardio if he pleases. Bob still has fitness goals he wants to achieve and we are continuing to train and increase muscle mass. Now that Bob's blood pressure is under control his training has advanced and he is able to do a lot more movements without the extra weight and stress on his heart! When I have clients come to me to make a drastic change like this, I tell them to give themselves at least a year to make a solid change. It takes 3 months just to develop a routine let alone a lifestyle change. You may not see results overnight or in a week, or even a month, but if you keep going, you will see benefits not only physically but mentally, emotionally, and internally with your health.

2.2. Val

2.2.1. Pic - Before/After

2.2.2. This is Val. She came to me in March of 2016, asking for help to change her lifestyle. Her goal was to lose some of the weight that she had been putting on over the years after having her children. I told Val to give herself at least a year. It takes 3 months to make a change in your routine, let alone a year to make a stable, more permanent lifestyle change. Throughout the Year, Val had many set backs such as a bothered knee which limited her mobility for a few months, renovations in her house that led her to live in a hotel and really focus on nutrition while not having a sustainable kitchen to cook in or meal prep, and a few seasonal colds that caused her to take it easy for a few weeks at a time. Despite all of that Val still did not give up! When she may have felt she "fell off the wagon", she got right back on track and kept persevering. So far, Val has lost 23 lbs, 12% body fat and and overall 26.5 inches overall. Not only has Val lost this weight and body fat but she has also gained muscle mass and strength, not only physically but mentally and emotionally. I notice the difference in her personality, the confidence she has gained in the gym by working with a personal trainer like myself. Val plans to continue her weight loss and lifestyle changing journey into 2017 and for the rest of her years to come! Be like Val and start your lifestyle change today!

2.3. Payton & Jayden

2.3.1. Pic

2.3.2. These are the two boys I trained for 12 weeks Spring/Summer2016 to prep them for their High School football season! They worked soo hard and deserve these awards 100%. Payton (left) - JV Most outstanding defensive player Jayden (right) - Rookie of the Year and also nominated for the League Rookie of the Year! Congrats guys, Keep working hard!!

3. Nutrition and Online Training

3.1. Lifestyle Nutrition and Online Training Rates

3.2. Lifestyle Nutrition Guide

3.2.1. Tailored towards your lifestyle, fitness, and training goals. Requires an online questionaire or a 1-1, 45 min consult (that can be included into your initial training assessment). $70.00 online or in person consultation $55 if included into training consultation $40.00 for an update/revamp due to changes in lifestyle and training goals.

3.3. Online Training/Nutritional Support

3.3.1. First month/Initial Assessment: $80.00 Includes an online assessment questionaire, one program/weekly routine, and bi-weekly check ins. $120.00 - with Nutrition Guide $40.00 - extra program

3.4. Consecutive months:

3.4.1. $ 45.00 per month - 1 updated program/weekly routine, and bi-weekly check ins via email. $35.00 per month -1 program/weekly routine and monthly check ins via email. $110.00 per month - 2 updated programs/weekly routine, and biweekly check ins via email. $100.00 per month - 2 updated programs/weekly routines, month check ins via email.

3.5. Prices Note:

3.5.1. Programs may or may not change dramatically month to month depending on the individual and lifestyle. Skype/Facetime sessions can also be booked at an extra cost of $35.00 a session.

4. Group Workout Classes

4.1. Title: Group Workout Classes

4.1.1. Start feeling better about yourself today!!!! Workout with Personal Trainer Jamee George in Forrest, MB in her Group Fitness Classes! Get active and participate in physical activity, weight training, cardio-circuit training, and exercises to benefit the body and mind in my Group Workout Classes! 6-10 individuals getting a sweat on, working out to better themselves for a healthy, active lifetime to come! Various training such as muscular and cardiovascular strength and conditioning, muscular endurance, flexibility, calisthenics, plyometrics and much more are incorporated into these classes. Classes include modifications and adaptations for those requiring differentiated instruction

4.2. Details

4.2.1. When: Monday & Wednesday's 7:00-8:00 pm Where: Forrest, Mb (13 km North of Brandon, Mb) Contact Jamee for drop in and package rates! 204-402-0242 Think a family or friend would enjoy this? Get them a gift certificate!

4.3. Flyer imgs x3

5. Pre & Postnatal Training

5.1. Flyer

5.2. Did you know Facts

5.2.1. Having a strong core will help aid in the delivery of your baby and also decrease the stress and discomforts that come with labour.

5.2.2. Expecting mothers cannot just"eat for two" but do need to increase caloric intake by 300 calories a day while pregnant and 500 post pregnancy if breastfeeding.

5.2.3. Exercising while pregnant can aid in the delivery of your baby by helping to strengthen the muscles of your core and pelvic floor.

5.3. Prenatal Group Fitness Classes

5.3.1. A healthy baby starts with a healthy mom! If you were already active prior to pregnancy, or non active prior to pregnancy but already into your 2nd trimester, exercise during pregnancy can be for you!! Jamee has a 4 year Degree in Human Kinetics (Kinesiology), has obtained her CSEP- Certified Personal Trainer (CPT), Can-Fit-Pro Personal Trainer Specialist (PTS), Healthy Eating & Weight-Loss Coach (HWL), Pre & Post Natal Fitness Specialist (PFS), and also has an after degree in Education. The purpose of exercising while pregnant is different from the average individuals health and exercise goals that usually revolve around weight loss, body and mind transformation. With prenatal fitness my role as a trainer is to help you become or maintain a healthy and active lifestyle while pregnant. As a fitness professional my goal is to help provide a positive body image during pregnancy, improve or maintain fitness levels (muscular and cardiovascular strength and endurance) during pregnancy, gain a healthy amount of weight, and to be physically prepared for labour and the delivery of your baby. Exercising in my prenatal class will also help provide you with community support, as the atmosphere will be full of other females who are experiencing pregnancy. Exercising while pregnant can help alleviate any stress that is caused due to the hormonal and bodily changes during pregnancy. The goal of exercising while pregnant is to ensure that you are maintaining a healthy pregnancy, a healthy baby, and to be prepared for the labour and delivery of your newborn baby.

5.4. Learn To Lift & Be Fit 4 Two!

5.4.1. Contact Jamee for more info regarding her Prenatal class!

5.4.2. Pics x 3

6. Partner/Team Trainig

6.1. Team Training (2 or more)

6.2. Initial Consultation: $45.00 per individual (60-80 min)

6.3. Training Packages - 2 individuals (45-60 min):

6.3.1. 1 - $70.00 per session ($35.00 per person) 4 - $220.00 ($55 a session) 8 - $400 ($50)

6.4. 3+ individuals:

6.4.1. 1 - $25.00 per person

6.5. 5+ Individuals

6.5.1. 1- $12.00 per person

6.6. 8+ Individuals

6.6.1. 1-$10.00 per person

7. About Me

7.1. Title: Jamee George

7.1.1. I have been a certified Personal Trainer with over 7 years of experience, and am a former CIS and National level athlete. I obtained my 4 year Bachelor's in Human Kinetics (Kinesiology), an After Degree in Education and have my CSEP-CPT, Canfit-Pro Personal Training, Heathy Eating and Weightloss Coach (HWL), and Pre & Postnatal Specialist (PFS) certificates. From a young age, I have participated in a variety of team sports such as soccer, hockey, basketball, volleyball, and rugby. I have always been an active individual; biking, running, swimming and playing other water sports like knee boarding, wake boarding, and tubing. In high school I played soccer, basketball and rugby but I soon turned my focus more towards rugby, playing high school, provincial, senior women, as well as junior Canada. My traditional position is a second row (lock) but I also play the positions of a loose forward (flank, 8-man). I have traveled across Canada representing my province playing rugby, and traveled overseas to England and Scotland to compete in the women's rugby Nations Cup when I was 18/ 19 years of age. I played varsity rugby while pursuing my undergraduate Human Kinetics degree at St. Francis Xavier University and won 2 silver CIS medals and one Gold medal. I continue to play rugby at the senior women's club level with my local club the Brandon Barbarians. For the past two years I have turned more of my training focus towards triathlons, competing in sprint distances. For leisure and training I love to ride my road, mountain, and fat bike! I also enjoy hiking, camping, and swimming year around, and I remain active year-round with weight training, and other activities such as cross-country skiing, fat biking, indoor cycling and snowshoeing, My goals as a Personal Trainer are to help individuals like yourself become or remain active throughout your life. My roles as a Personal Trainer are to help you accomplish personal or sport specific goals, while learning how to maintain a healthy balance of physical activity and proper nutrition for optimal lifelong health and longevity. You may have come across other Personal Trainers who put you on starvation diets, never allow you to eat a potato chip or a piece of chocolate ever again. My outlook on training is balance. I teach my clients to find that balance between work and play when it comes to their health and fitness goals. I understand that we all are humans, and that we all like to enjoy our favorite desert or beverage once in a while. I will teach you how you can still enjoy your favorite treats while still being able to accomplish your goals. Whether your goals are to tone up, lose weight, increase muscle mass, decrease body fat, increase cardiovascular strength/endurance, increase your sport specific performance, or just feel better for daily life, I can help!

7.2. Future Goals and Aspirations

7.2.1. In the near future I plan to continue to compete in the Sprint and also the Olympic distance triathlons at Riding Mountain National park. I plan to continue playing senior women club rugby with my local club the Brandon Barbarians, and compete at the provincial rugby level one more time within the next 5 years. I also plan to obtain a few more certifications such as my Level 1 Joga, Strength & Conditioning Coach, obtain my Level 2 Rugby Referee, Level 2 Coaching, and to compete in a few Spartan Races across Canada. I also plan to have another child before 2020!

8. Images

8.1. Image carousel

9. Contact

9.1. Contact Details

9.1.1. Box 157 Forrest MB R0K0W0 CA Just East of #10 Hwy, 5km down Elton Rd! Call or text 1-204-402-0242 [email protected]

9.2. Contact Form

9.2.1. Name

9.2.2. Email

9.2.3. Subject

9.2.4. Message

10. Client Progress 2018

10.1. Before/After Pics - 2 Customers

10.1.1. HERE IT IS!! 12 WEEK BIGGEST LOSER WINNER IS…. K.G.!!! A big congrats who everyone who entered the Biggest Loser Transformation Challenge. Although some of you may not have transformed as much as you wanted to physically, I hope that you feel more mentally ready to maintain an active healthy lifestyle! For the rest of the competitor results check out my Fb page Lifestyle Personal Training! K.G.: -35.8 lbs, -27.4 inches, -7.4% body fat (26.4% to 19%). I told K.G. that he is healthy in terms of body fat and that in terms of training we want to continue to put on healthy mass while keeping body fat in a healthy range. K.G. is not done transforming! A.L.: -15.8 lbs, -10.5 inches, -4.4% body fat (went from 44% body gat to 39.6%). A.L. works shift work in a very stressful environment. It took a few weeks to get into a good routine but when in routine her body is a burning and mass producing machine! I remember half way through the challenge, when her weight loss wasn't very high she said "I finally have an ass." Building muscle in all the right places :) Although we want body fat to go down to a heart healthy range, sometimes it's hard for our eyes to see it decrease because we are gaining strength. A.L. knows she is not done, she is motivated to see what she can do with her body in terms of strength! Keep it up A.L.!

10.2. Pic Collage

10.2.1. These 4 ladies represented MB at the Provincial 7's National Rugby Tournament in Vancouver march 2018! Top two are sisters from Dauphin who would drive all the way down to see me to get their butt kicked! Training from home most of the time due to life schedules and location, these two have worked hard! They followed their meal plans 90% of the time (thanks mom!) and still enjoyed “Don’s” once in a while. (Never knew it was called that nowadays or ever! - Thanks Sam). Carly leaned out decreasing her body fat,to help her become more fit for 7s. Traditionally a front row 15’s player who has tons of strength. I am so stoked to see where she’s at in 3 years if she continues to train! Sam put on about 2.5 lbs and her body fat went down (not intentional). She is much stronger and ready for contact. Amy And Sienna are two local brandon girls who trained with me 1-2x a week for the past 8-12 weeks. Both girls followed their meal plans to a “T” (Thanks moms!)! Amy put on 6.6lbs of muscle, 3.5 inches and decreased body fat by 1.5%. Sienna gained a whopping 7.6 lbs, 18.5 inches overall, and her body fat even went down (unintentional but she also played high school basketball throughout most of her training). They have more solid padding to take a hit and make stronger tackles! As much as they may all may have hated me during some sessions they will be glad they did it! Kick butt and have a blast representing MB! I’m proud of the hard work they’ve all put in!

11. About

11.1. Hero Image (Gym)

11.2. Title: Lifestyle Personal Training

11.2.1. In 2015, My husband and I moved out to a 10 acre property just 5km East of Forrest, MB. On this property there was an empty shop, one that I knew I could turn into my own private gym. Since Spring of 2015 I have been Personal Training from my home gym as well as maintaining my contract out of Brandon Universities Healthy Living Centre. My personal training in Forrest can be private one on one sessions, partner sessions, or group training. I offer a group workout class every Monday/Wednesday evenign at 7pm as well as a 6am Thursday group workout. I also offer pre and postnatal training, and will soon be offering Joga classes come March 2018. Living out in the country offers a bit different style training. I have a 250m lane for running, tires for flipping, a rope for climbing, and tons of green space to workout outside. In Summer, most of my group classes are outdoors, taking in the nice weather! My most recent education has been targeted towards pre and postnatal training as I had my first child February 20th, 2017! Come March 2018 I will also be instructing Joga classes. Joga is a form of yoga designed by Jana Webb that is designed to meet the needs of athletic individuals, and is specifically designed to minimize risk of injury while practicing yoga. Joga is designed to help improve mobility, stability, balance, and overall health without causing a risk of injury that traditional yoga may have on the athletic body.

11.3. Outdoors Image

12. Services

12.1. Hero Image (Lady)

12.2. Title: Which option is best for you?​

12.2.1. Personal Training

12.2.1.1. If you prefer working out alone with a personal trainer then Personal Training is for you! I will design and implement a program that is based on your physical fitness goals and medical needs.

12.2.2. Partner/Team Training

12.2.2.1. If you have a friend, sibling, or partner who is roughly the same body type as you and has the same physical fitness goals than Partner Training can be for you! If you are apart of a sports team that would like to do group training, or even a group of 4 or more individuals who would like to workout together than Team Training can be for you!

12.2.3. Group Workout Classes

12.2.3.1. If you want to get a workout in with a Personal Trainer, but do not want to work out alone than my group class is for you! If you are on a budget this is also a great way to get a workout in with out paying for a personalized session or a public gym membership!

12.2.4. Nutrition

12.2.4.1. If you have training goals such as weight loss, muscle gains, or sport performance, than I highly recommend you to get on a nutrition plan. Proper nutrition can increase sport performance, energy levels, metabolism and is more important on a daily basis as compared to physical exercise. If you train with me and are interested in really obtaining your goals I advise you to look into a nutrition plan. I may not recommend one due to your level of nutirtion already, but If I do I guarentee you will see faster, and better results with one rather than without!

12.2.5. Pre & Postnatal Training

12.2.5.1. If you are expecting a child, and were previously active prior to pregnancy than pre natal training is for you! If you were not physically active prior to pregnancy than once you reach your second trimester pre natal training can be for you! Pre natal training helps the expecting mother prepare for labour and the birth of their child. Studies show that exercising while pregnant helps to strengthen and prepare the mother for labour, helps keep the baby's birth weight in a healthy range, as well as the weight gain put on by the mother. Pre natal training also helps decrease the chance of pregnancy complications such as diabetes, swelling, and a long uncomfortable labour .Exercising while pregnant can help increase your overall energy levels, mood, and sleep. Postnatal training is very important when you are wanting to become active again. Due to the stretching of the abdomen, many women develop Diastasis Recti (DR) which is a splitting of the rectus abdominis muscles and must train the abdomen properly to bring the muscles back together.

12.2.6. A cancellation within 18 hours of a booked session will result in a charged session due to late notice and the unavailability to fill the time block. If the session can be filled no charge will be made. Taxes included in prices. Payments can be made via online transfer, cash, or cheque.

13. Personal Training

13.1. Initial Consultation (60-75 min): $50.00

13.1.1. Includes a sit down conversation/questionnaire, body fat/measurements, fitness tests specific to goals, as well a bit of nutritional/medical information intake will be covered.

13.2. Training packages (45-60 min sessions):

13.2.1. 1 - $50.00 5 - $225.00 ($45 a session) 8- $320.00 ($40) 10- $375.00 ($37.5) 12- $420.00 ($35)

13.3. Pic - Before/After

13.4. This is Val. She came to me in March of 2016, asking for help to change her lifestyle. Her goal was to lose some of the weight that she had been putting on over the years after having her children. I told Val to give herself at least a year. It takes 3 months to make a change in your routine, let alone a year to make a stable, more permanent lifestyle change. Throughout the Year, Val had many set backs such as a bothered knee which limited her mobility for a few months, renovations in her house that led her to live in a hotel and really focus on nutrition while not having a sustainable kitchen to cook in or meal prep, and a few seasonal colds that caused her to take it easy for a few weeks at a time. Despite all of that Val still did not give up! When she may have felt she "fell off the wagon", she got right back on track and kept persevering. So far, Val has lost 23 lbs, 12% body fat and and overall 26.5 inches overall. Not only has Val lost this weight and body fat but she has also gained muscle mass and strength, not only physically but mentally and emotionally. I notice the difference in her personality, the confidence she has gained in the gym by working with a personal trainer like myself. Val plans to continue her weight loss and lifestyle changing journey into 2017 and for the rest of her years to come!

13.5. Highlight

13.5.1. Be like Val and Bob and start YOUR lifestyle change today!!

13.5.2. Pic - Before/After Bob

13.6. Clients like Val, and Bob, who was posed previously (see client progress page) did not break the bank by dishing out multiple sessions each week. I simply saw them once a week for the initial month or so, and gave them the knowledge to exercise and eat right on their own. I continue to see my clients weekly, bi-weekly, or monthly depending on how often they feel they need a "check in". My goal as a trainer is to help you succeed on your own. You will not always have a trainer next to you, directing you in your workouts or daily lifestyle so my goal is to teach you the skills so you can live a healthy and active lifestyle wherever you may be! If you need help to get your body back to what it may have been at one time in your life, or if you finally just want to feel better about yourself, increase your energy levels, mood, and overall daily life, come see me! Never be ashamed to ask for help! Even we as Personal Trainers ask other expertise for advice! We all need a support system and I can be yours! Come see me in at my private training facility in Forrest or at the Brandon University and we can work together to make this change permanent!