Women's Only Fitness & Coaching in Stoney Creek & Hamilton
Women-Led fitness, Personal Training & Coaching in Stoney Creek & Hamilton. Build strength, confidence, and energy with programs designed just for women.
Pick the Program that fits your lifestyle
2024 Hamilton Spectator Readers' Choice Winner
#1 Women's Only Fitness Club & Boot Camp
#1 Best Weight Control Services
#1 Life Coach, Trina Medves
...since 2009
Choose a program that suits your needs
In-Studio & Small Group Training | Self-Guided & On Demand Replays
| 1:1 Personal Training & Coaching | Live Online Fitness Classes
In Studio - #1 Women’s Only Fitness Classes in Hamilton & Stoney Creek
Programs include strength, HIIT, core, mobility, personal and small group training and postnatal & perimenopause-friendly programs.
Live Online Fitness Classes or Workout Video Replays
Workout anywhere, anytime, with guided sessions tailored to women. Use dumbbells, bands, or simply bodyweight. Join live or press play later.
IN STUDIO CLASSES & SMALL GROUP TRAINING - HAMILTON & STONEY CREEK
Fun, safe, and effective fitness designed for women of all ages and levels. Join a supportive, women’s only community and get expert coaching, motivation, and personalized guidance in every session.
- Small Group Training and Lifting - Stoney Creek
- HIIT Group Fitness Classes at Colibri Studio, Hamilton
- Personal Training - Online or In Person
- Life Coaching - Online or In Person
LIVE ONLINE FITNESS CLASSES
Workout anytime, anywhere with women’s-only online fitness classes and on-demand video replays designed for all fitness levels. Get expert coaching, motivation, and effective workouts—right from home.
- Live Online Fitness Classes
- On Demand Workout Video Replays
- Boot Camp Express Fridays
- HIIT, Booties Bands & Mobility, Stretch Fit
1:1 PRIVATE TRAINING & LIFE COACHING
With 27+ years of experience, choose online or in-person customized coaching for fat loss, weight loss, strength building, endurance, and overall health. Get the expert guidance you need – I will help you feel better.
- 30 or 60 minute Personal Training / Coaching Sessions
- Physical Nutrition and Holistic Assessment
- Postnatal Assessment
- Total Clarity 3x60 minute Private Life Coaching Sessions
- Total Body Package
SELF-GUIDED PROGRAMS & ON-DEMAND REPLAYS
Inside Trina’s Total Health Academy, you’ll find simple, self-guided programs to move better, eat better, and build habits that last.
- On-Demand Workout Video Replays
- 10 Day Reset
- 30 Day Insider Program
- 8 week Express Fit
- Trina's Kitchen Meal System (Breakfast, Lunch, Dinner & Snacks)
"I just finished my first small group fitness session and I’m already looking forward to the next class! Trina is so nice and a great motivator, I like how we still got personal attention even in a group setting." Jaime
Need an extra push, accountability and with a group of women? Join our live in person for Women’s Only Fitness classes in Hamilton and Stoney Creek – a welcoming and inclusive space where every woman feels empowered and supported, no matter her age or fitness level. Led by award winning certified experts, our classes include modifications no matter what your fitness level. Get strong, stay motivated, and be uplifted by a community of women ready to cheer you on.
SMALL GROUP TRAINING IN STONEY CREEK
What is it? Women’s Only in studio fitness and lifting with 4-5 members per group. Focus on functional strength, mobility, flexibility, rowing, and reducing aches and pains.
Who is it for? All fitness levels.
What you need? Mat, water and indoor shoes.
Where? Stoney Creek Studio
What our Members say: “I’m 51 and I hit a personal best lifting, rowing and deadlifting. I feel strong, inspired and proud.” Christina
HIIT CAMP GROUP FITNESS AT COLIBRI
What is it? High-energy women-only HIIT combining cardio, strength, core, and functional training. Use dumbbells, resistance bands, bodyweight, and cardio drills for a total-body burn.
Who is it for? All fitness levels – modifications provided.
What you need? Mat, water and indoor shoes.
Where? Colibri Studio, location here.
What our Members say: “Best fitness classes I’ve ever joined! So supportive, encouraging and the coaches really know their stuff.” Stefania
Live Online Fitness Classes
"Online fitness classes helped my mental health. I look and feel better than ever. I love the workouts and coaching too." Sabrina
Want to feel like you’re right in the studio with us, but prefer to workout from home? Connect with like-minded women while a live Fitness Instructor monitors your form and provides modifications for all fitness levels.
BOOT CAMP EXPRESS - LIVE ONLINE (FRI)
What is it? A fast, effective 30-minute full-body workout combining cardio, strength, and core to boost energy and burn calories—perfect for busy schedules.
Who is it for? All fitness levels.
What you need? Water, optional dumbbells and resistance/mini bands.
Where: Live on our Fit4Females® app.
What our Members say: “Online classes are amazing – community, accountability , and a live certified fitness professional to push you and keep you accountable.” Jeanette
Self-Guided Programs & On-Demand Workout Video Replays
Self-guided fitness, nutrition, and wellness programs inside Trina’s Total Health Academy that you can follow anytime, anywhere. Choose from on-demand workouts, short resets, guided programs, and healthy meal systems designed to fit real life. All programs are 100% online, self-paced, and designed for real women with real lives.
ON-DEMAND WORKOUT VIDEO REPLAYS
What is it? Choose your 30 day or 4 month membership which includes 30-45 minute Boot Camp, Tabata Express, HIIT, Booties Bands Mobility (low intensity, flexibility, strength) and Stretch Fit classes.
Who is it for? Busy women who want effective, self-paced workouts without scheduling conflicts. Suggested equipment: resistance band/mini band or dumbbells, mat and water.
Where? 100% online. Live on our Fit4Females® app with certified Instructors.
What our Members say: “Even though it’s a replay, I feel like I’m in a live class!” Fiorella
10 DAY RESET
What is it? A fast, effective 10-day reset designed to help you jumpstart your fitness, nutrition, and wellness habits. You will implement three simple Fitness, Nutrition and Wellness challenges daily to get on track.
Less than $1.00 a day!
Who is it for? Women who want a quick reset and fresh start.
Where: 100% online. Delivered daily to your inbox.
What our Members say: “This was the perfect kick-start I needed to create a consistent health and wellness routine. Simple, doable and effective. It was just the right amount of tips, meal ideas, and motivation to take action. I’m still using everything I learned and feel more inspired and balanced than ever!” Lia
30 DAY INSIDER TOTAL HEALTH ACADEMY
What is it? A guided 30-day action plan that helps you simplify healthy eating, reduce bloating, and boost energy with a clear daily plan.
Weekly Insider Tips from Trina (recipes, worksheets, mindset shifts, lessons to stay on track. Simple strategies for nutrition, movement and lifestyle.
Who is it for? Women who want structure, accountability, and a realistic approach to building healthier habits.
Where? 100% online. Self-paced.
What our Members say: “Looking back over the past four weeks, I can’t believe how much has changed. I have more energy, a clearer mindset, and a stronger sense of control over my habits.” – Jaime
8 WEEK EXPRESS FIT
What is it? A self-paced 8-week online program combining workouts, nutrition guidance, and wellness tips to help you build strength, lose body fat, and stay consistent.
Who is it for? Busy women who want a longer-term plan and time to build sustainable habits.
Where: 100% online. Start anytime.
What our Members say: “My clothes are too big, I have muscles, strength, confidence and this is something I can maintain for life. This program helped me stop my long time addiction to Coca-Cola. 7 months later I am 26 pounds lighter, I lost 10.3% of body fat and 17.8 total inches.” Sarah
YOUR COMPLETE HEALTHY MEAL SYSTEM
What is it? Trina’s Kitchen: Healthy Food Made Easy – 85 gluten-free, mostly plant-based, celiac-friendly recipes with breakfast, lunch, dinner, and snacks designed for busy women and families.
Who is it for? Anyone who wants simple, healthy meals without sacrificing flavour or spending hours in the kitchen. Perfect if you’re managing food sensitivities, or tired of repeating the same meals.
5 Star Reviews: “Recipes are quick, easy with simple ingredients. My family loves the protein pasta and chocolate muffins! My child who is heavy into sports, ate the tofu bites, tofu quesadilla and bean salad at tournaments and was satiated and energized for the day. This cookbook is a game changer for busy families!” Charmaine, Verified Amazon Review
“There is so much gold in this book! My husband is enjoying the food and choosing healthier options over the ‘not so healthy’ foods he used to eat.” Lia, Verified Amazon Review
Personal Training and Life Coaching Programs with Trina Medves
Transform your health, fitness and mindset with Trina Medves, Canada’s #1 Fitness Instructor Specialist and 73x award-winning Women’s Only Personal Trainer and Certified Life Coach. If you want 1:1 coaching with real accountability, strategy, and results — this is for you. You’ll get customized workouts, nutrition and wellness tips to reduce body fat, build strength, boost energy, and improve overall wellness. We’ll include healthy food made easy to fit your lifestyle.
- Personalized workouts designed for you
- Proven healthy eating tips and wellness strategies for lasting results
- Strength, endurance and injury prevention
- Physical and mental transformation
PRIVATE PERSONAL TRAINING (30 OR 60 MIN)
What is it? 30 or 60-minute private training sessions led by Trina Medves, an Award-Winning Certified Life Coach, and Personal Trainer. We’ll start with a 30 minute assessment and build a customized plan to boost your fitness, improve nutrition, and achieve fat loss goals. You’ll learn to navigate healthy food made easy in a way that fits your lifestyle.
Who is it for? For women who want to transform their health, drop body fat, build strength, and commit to lasting changes.
Where? Online via Zoom or in a Private Stoney Creek Studio. Contact Us for availability.
What our members say: “Don’t wait 4 years like I did to start. I lost 29 pounds, 10% body fat and I’m more confident than ever.” Fiorella
PHYSICAL, NUTRITION AND HOLISTIC ASSESSMENT *PNH
What is it? This assessment provides a personalized roadmap to help you achieve your goals. We begin with a review of your food journal and questionnaire to understand your current lifestyle, habits, and challenges. Next, we’ll schedule a 45-minute private consultation to create a customized plan for success with nutrition fitness, and wellness strategies.
Who is it for? Women who need change but don’t know where to start.
Where? Online or in a Private Stoney Creek Studio. Contact Us for availability.
What our Members say: “I learned so much from you, I love your energy and passion to support women. You are a blessing for all of us.” Emanuela
Private PostNatal Assessment
What is it? Pregnancy often causes pelvic floor dysfunction or diastasis recti, and many moms don’t even know they have it. A 30-minute assessment with our postnatal expert Trina Medves to ensure proper movement and recovery.
Who is it for? For New & Experienced Moms
Where: Private Stoney Creek Studio. Contact Us for availability.
What our members say: “I used to think that peeing your pants a little post partum and belly coning was normal. Trina taught me that it’s common but not normal. With Trina’s help, I am very happy to say I no longer pee a little when exercising.” Jeanette
Total Clarity: 3 Private Sessions
What is it? 3×60-minute Online or In Person Private Coaching Sessions. These three intensive sessions are designed to ignite action and help you finally tackle that fitness plan, meal prep, lose stubborn weight, reduce life stress and finally get results. No more “I’ll start Monday” excuses, we will instead “do it now”.
Who is it for? Designed for the woman who needs accountability. Whether you’re looking to boost your fitness, enhance your nutrition, or develop a clear strategy for your personal or professional goals, this will help.
Where? Online or in a Private Stoney Creek Studio. Contact Us for availability.
What our Members say: “I gained so much confidence and I am able to now reframe my thoughts from negative to positive. I lost 9 inches, 12 pounds and 6% body fat after a struggle with perimenopause.” Patricia
TOTAL BODY PACKAGE *TBP
What is it? We will track body fat, measurements, hydration levels, and compare photos. Includes two short sessions at week 1 & 12 to measure weight, body fat percentage, hydration level, measurements and before/after photos.
Who is it for? Every woman who wants to get results.
Where? Private Stoney Creek Studio. Contact Us for availability.
What our Members say: “I’m so glad I did the before and after photos. I have so much less back fat.” Diana
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