Private Coaching With Trina Medves

Train with Canada’s 2016 #1 Fitness Instructor Specialist, Trina Medves and see 4 yourself why we are #1 in Hamilton for Women’s Only Fitness Club, Boot Camp and Weight Control Services.


Private Coaching

Work one on one with an Award Winning Coach and Trainer Online from your home. Get the results you want by having a Private Program designed specifically for your needs and interests.  Book now and start achieving the results you deserve.

Fit4Females offers Nutrition and Wellness services to compliment any lifestyle and fitness program with information relating to healthy women and families.  Nutrition and Fitness go hand in hand.  Lose inches, weight and reduce body fat with the help of our Certified Nutrition and Wellness Specialist.

*Services include: Online Coaching, Customized Fitness Programs, Nutrition, Physical and Holistic Assessments.  Customized plans and programs are available.

Learn how to manage a nutrition plan in the “real world” without a fad diet, pill or weight loss products.  Whatever it is you are looking for, we can help.  Contact Us to get started today..

F4F Private Post Natal Assessment


What is it? Studies show that pregnancy can cause pelvic floor dysfunction and diastasis recti (separation of the abdominals).  Most Moms don’t even know they have it.  For your safety, it is strongly recommended that all participants purchase a 40 minute F4F Post Natal Assessment prior to attending their first class *exclusions if you have been assessed by a Pelvic Floor Physiotherapist.  Our Head Trainer, Trina Medves, specializes in helping clients assess and rehabilitate any issues that may arise from pregnancy.  Many of our clients are able to work safely in all of our Programs with our suggestions and guidelines.  Let us get you into our Programs safely.  Book your Assessment today.  It’s the best money you will spend, after all we want to keep our lady parts in tact right?  It’s Not Ok to Pee your Pants ladies.  It might be common, but it’s not normal.  If you are wondering “Why do I still have Mummy Tummy“, your answer could be a diastasis.  Either way, we can help.

Who is it for? All Moms who have delivered a baby by vaginal or c-section birth.  It is never too early or too late for our PNA – Post Natal Assessment.

Specific details? Book your Private Appointment online, your little one is welcome to come along with you. In home assessments available at an extra fee.

Trina’s Private Coaching Services

Private Fitness Coaching Sessions *All plus HST

$130 per 60 min / $80 per 30 min

Our first session will be  basic fitness and mobility testing to review your starting point.  After your assessment, we will review the results and exercises.

Your sessions will include a customized Fitness Plan according to your individual needs. All Private Training is done Virtual Online.  Contact Us in advance to schedule if we are a fit to work together.

$150 Physical, Nutrition and Holistic Assessment

Our top seller and the total package to guarantee results!  The PNH Assessment includes an analysis from our Certified Nutrition and Wellness Specialist (NWS) with respect to your food journal and PNH questionnaire.  A 45 minute private consultation and assessment plan is included with our Certified NWS. A TBP is highly recommended with this service.

$55 Total Body Package (TBP)

One private short meeting to measure weight, body fat percentage, hydration levels, total body measurements and before and after photos.  A final appointment to repeat measurements and after photos to compare (approx. 6-12 weeks from initial appt.).

$130 Private Shopping Store Tour

A 45 minute tour including assistance from our Nutrition and Wellness Specialist with meal planning, help with food labels and healthy snack/meal plan options.

$150 Virtual In-House Cupboard Assessment

A 60 minute private virtual session including a review of your pantry, fridge and cupboards.  Our Certified Nutrition and Wellness Specialist will give you advice and suggestions for meal planning including convenient and healthy options.