What is it? Women’s-only strength training in a supportive, private small-group setting. You’ll learn how to properly perform exercises like squats, deadlifts, rows, presses, lunges and core exercises while using dumbbells, kettlebells, cables, the rowing machine and other equipment.

Every workout combines strength, mobility and functional movement to help you get stronger, move better and reduce aches and pains. You don’t need to know what you’re doing—we’ll teach you. Exercises are modified and progressed based on your fitness level.

Who is it for? All fitness levels, including beginners of any age (our most senior client is 79 years young). Whether you’re brand new to strength training or have been exercising for years, we’ll meet you where you are and help you build confidence with proper technique.

What you need? Water bottle and indoor shoes.

Where? Fit4Females Private Training Studio — Lower Stoney Creek private women’s-only training space. Address provided after registration.

What our Members say: “I’m 51 and I hit a personal best lifting, rowing and deadlifting. I feel strong, inspired and proud.” — Christina

What is it? Women’s-only HIIT training combining cardio, strength training, core work and functional movement for a total-body workout. Expect a mix of dumbbells, kettlebells, weights balls, BOSU and balance trainers, resistance bands, bodyweight exercises and cardio-based movements with motivating team energy.

You’ll work at your own fitness level, with modifications and progressions provided throughout the workout. You don’t need to be “fit” to start—we’ll show you what to do and help you find the right level for you.

Who is it for? All fitness levels, including beginners. You’ll be encouraged to work at your own pace rather than compete with anyone else.

What you need? Mat, water bottle and indoor shoes.

Where? Colibri Studio here.

What our Members say: “Best fitness classes I’ve ever joined! So supportive, encouraging and the coaches really know their stuff.” — Stefania

What is it? This 10-day reset is designed to help you jumpstart your fitness, nutrition, and wellness habits including three daily challenges 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: “It’s  the perfect kick-start I needed to create a consistent health and wellness routine. 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

What is it? 85 gluten-free recipes , mostly plant-based, celiac-friendly including breakfast, lunch, dinner, and snacks.

Who is it for? Anyone who needs simple, healthy meals without 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 book 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

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

What: $199.00 includes HST. Get clarity, confidence, and a personalized plan with the 60 min Health Blueprint Assessment & Recipe Book. A private assessment with Trina Medves, Canada’s #1 Fitness Instructor Specialist and 73-time Award-Winning Life Coach, plus a copy of my book Trina’s Kitchen: Healthy Food Made Easy to support your nutrition and wellness journey.

What you get:

• Personalized and signed paperback copy of Trina’s Kitchen: Healthy Food Made Easy Book (85 plant based, gluten free healthy recipes plus a bonus sample 7-day meal plan that will be emailed)
• 60-Minute Fitness & Wellness Assessment Online or In Person
• Review of your health history, goals, lifestyle, and any injuries or limitations
• You will leave with an action plan with clear next steps

Who is it for: Women who want to a plan to build strength and confidence, improve fitness and energy, get expert guidance and a clear plan that fits their goals

Where: Online or in person at the Fit4Females studio. Book your assessment today.

What is it? 60 minute sessions. Led by Trina Medves, an Award-Winning Certified Life Coach, and Personal Trainer in Stoney Creek. We’ll start with a assessment and build a customized plan to boost your fitness, improve nutrition, and achieve fat loss goals. 30 minute sessions are available upon request.

Who is it for? For women serious about transforming their health, dropping body fat, building strength, and committing to lasting changes.

Where: Online or in a Private Stoney Creek Studio.

What is it? A comprehensive strategy session designed to uncover what’s holding you back from results. Before we meet, you’ll complete: A detailed lifestyle & goal questionnaire & a 7-day food journal. I review everything in advance so our 45-minute private session is focused and tailored specifically to you. We will identify gaps in your food habits, clarify your goals and create a personalized action plan.

Who is it for? If you want to lose body fat or weight, need clarity and expert direction and want a plan instead of guessing, this is for you.

Where? Online or in a Private Stoney Creek Studio. Contact Us for availability.

What our Members say: “I learned to much from you, I love your energy and passion to support women. You are a blessing for all of us.” Emanuela

What is it? Ready to stop dreaming and start doing? These three intensive sessions are designed to ignite action and help you finally tackle that “thing” that you keep saying you are going to do. Finally embrace the “I’m doing this now” mindset.

What you get: 3 x 60-minute Online or In Person Private Life Coaching Sessions.

Who is it for? This program is designed for the woman who is ready to take charge of her life and make meaningful changes. Whether you’re looking to boost your fitness, enhance your nutrition, or develop a clear strategy for your personal or professional goals, this coaching program is for you.

Where: Online Zoom or in Person.

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 post natal expert Trina Medves, helps identify these issues to ensure safe participation in any fitness / workout program.  It’s highly recommended before returning to fitness classes, unless you have already been assessed by a Pelvic Floor Physiotherapist.

Who is it for? All moms who have delivered a baby by vaginal or c-section birth. Contact us here to book. Babies are welcome to join

Location: In Stoney Creek Studio.