In Studio Classes, Virtual Zoom Classes, Online Programs and Private Coaching
Train with Canada’s 2016 #1 Fitness Instructor Specialist, Trina Medves and see 4 yourself why we are the #1 Women’s Only Fitness Club in Hamilton awarded Best Boot Camp and Weight Control Services, read more here.
Choose a Program Below to Learn More
Women’s Only Boot Camp Online
Stroller Fitness Mom and Baby
Private Coaching
Women’s Only Fitness and Boot Camp Programs
#1 in the City of Hamilton for 2021 No two classes are the same and you can work at your own level. Embrace the Women’s only Fitness Award-winning environment and burn lots of calories. Our Programs include circuits, high intensity interval training – HIIT, Tabata, stations, core conditioning and diastasis / pelvic floor rehab, cardio drills and challenges to push yourself to your best. Virtual Classes: use what you have at home, dumbbells if you have them, mini bands or resistance bands, bench or chairs, steps at your home. In Studio: We use various equipment including Lebert Buddy System and Equalizer bars, stability balls, battle ropes, weights, steps and more.
Cardio Boot Camp Online Only
What is it? Voted #1 Platinum Best Boot Camp in Hamilton. Circuits, cardio drills, boxing, core conditioning and a total body conditioning class. This class includes Tabata, HIIT conditioning, fat burning, body weight challenges, every minute on the minute challenges, as many rounds as possible challenges and more. Make it as hard or as easy as you want.
Who is it for? All fitness levels welcome as progression will be demonstrated
What to bring? Water bottle. Click here for what suggested equipment.
HIIT Camp In Person
What is it? VOTED #1 Platinum Best Boot Camp in Hamilton A challenging and motivating High Intensity Interval Training class with cardio and strength training, core, bodyweight challenges and more. Different levels will be shown from beginner to advanced.
Who is it for? All women and Moms welcome.
What you need? A mini band, mat and water. Equipment can be purchased here.
Boot Camp Express Online Only *30 min
What is it? VOTED #1 Platinum Best Boot Camp in Hamilton. 30 min action packed class that targets your entire body with a high focus on cardio and core body weight training. Our Members love this quick and effective workout. Burn calories and strengthen your entire body. Online only.
Who is it for? All women and Moms welcome.
What you need? Mostly body weight with the option resistance or mini bands and sometimes light dumbbells. Click here for what suggested equipment.
Boxing and Kettlebells Small Group in person *45 min
What is it? VOTED #1 Platinum Best Boot Camp in Hamilton Kettlebells, ropes, partner boxing with pads and gloves and core conditioning. This is a 4 person only exclusive private group training program in Stoney Creek *contact us here for location.
Who is it for? Not recommended for the pregnant client, all other fitness levels welcome.
What to bring? Boxing gloves, water bottle, mat and sweat towel *loaners available.
Mama Express Online Only *30 min
What is it? VOTED #1 Platinum Best Boot Camp in Hamilton. This class is NOT only for moms, all ladies welcome. In this 30 min class we will focus on our trouble areas, burning fat and core conditioning. Feel free to incorporate your little ones into this workout. Online only.
Who is it for? Moms 6 wks+ post-partum (babies and kids of all ages are welcome). Catered to Moms but open to all women with or without children.
What you need? Click here for suggested equipment. You need WIFI and water. Bring your little one with you on screen if you want.
Tabata Express Online Only
What is it? VOTED #1 Platinum Best Boot Camp in Hamilton. Tabata is 20 seconds of intense work, 10 seconds of rest for 8 rounds. Warm up, 4 Tabata’s and cool down including body weight with option to add mini band or light dumbbells. F4F was featured on CHCH News for our incredible Tabata workouts here.
Who is it for? All fitness levels not for the pregnant client.
What to bring? Water bottle
Online Programs
Online 8 Week Train With Trina
What is it? Always sold out! Trina’s signature transformation program. Trina Medves was awarded Canada’s 2016 #1 Fitness Instructor Specialist. This 8 week Online Train with Trina program is for the Busy Woman and includes more than 5 hours of Group Coaching with Trina. Next group starts January 11, 2017 – MORE DETAILS! Bring Trina Medves Online to your home. Finally a solution 4 all of you women out there who can’t get to us and want the best. Trina is a 13 time Award Winner, an Expert in the Industry and has made many Media Appearances.
Who is it for? Anyone ready for a change!
28 Day Online Shape Up Challenge
What is it? A 28 Day Online Transformation challenge complete with a 4 week Meal Plan, Workouts and more. 28 Days does not include additional coaching meetings with Trina but does include a support group on Facebook. Get on the list for the next group challenge. Bring Trina Medves, Canada’s 2016 and 2015 Top 3 Fitness Instructor Specialist and #1 Fitness Instructor in Hamilton Online to your home.
Who is it for? Anyone who needs a great kickstart!
2019 Award Winner for “Best Weight Control Services”
Stroller Fitness – Mom & Me
Award Winning Stroller VOTED #1 Platinum Best Boot Camp in Hamilton. Enjoy a workout with your little one(s) by your side no need for additional child-care! Choose your style of class and come connect with other Moms! Various equipment is used in all of our Classes: Lebert Buddy Systems, weights, battle ropes, resistance bands and more. All Classes end with stretching and circle time (parachute and songs).
Diastasis and Pelvic Floor Dysfunction Studies show that pregnancy can cause pelvic floor dysfunction and diastasis recti (separation of the abdominals). It is suggested that all New Members are required to book a 30 minute F4F Post Natal Assessment prior to attending their first class *Exclusions if you have seen a Pelvic Floor Physiotherapist. Click here for more details.
A jogging stroller is not necessary, any sturdy stroller with brakes and a safety buckle is appropriate. Please take a moment to read our Stroller Snack and Safety Policies.
Stroller Fit Circuit+
What is it? Similar to Stroller Fitness with partner boxing challenges. Rehab your post baby body at your own pace with weights, your little one, circuits, various equipment, partner Mommy challenges, boxing, core conditioning and more. Indoors only.
Who is it for? Moms 12 wks+ post-partum (babies and kids of all ages are welcome). Click here for PNA details.
What to bring? Mat, water and any other items to keep your little one comfortable *we have loaner boxing gloves, if you have your own, bring them along
Safety Policy Please read our Stroller Snack and Safety Policies.
Mom and Baby / Stroller Fitness (Indoor/Outdoor)
What is it? Voted #1 Platinum in Hamilton. Stroller Fitness is a mix of cardio, strength and core conditioning using mini and resistance bands, body weight, your little one and mat work. Indoor October to April / Outdoor May to September, weather permitting.
Who is it for? Moms 6 wks+ post-partum (babies and kids of all ages are welcome). Click here for PNA details.
What to bring? Mat, mini band water and any other items to keep your little one comfortable. Don’t forget sunblock, hat and sunglasses for the outdoor sessions (May to Sept).
Safety Policy Please read our Stroller Snack and Safety Policies.
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 30 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
Work one-on-one with an Award Winning Trainer in a personal setting. Get the results you want and deserve by having a program designed specifically for your needs and interests. Book your 60 minute session now and start achieving the results you deserve. Train at your home, outdoors, etc.
Fit4Females offers Nutrition and Wellness services to compliment any lifestyle and fitness program with information relating to healthy women, kids and families. Nutrition and Fitness must go hand in hand. Lose inches, weight and reduce body fat with the help of our Certified Nutrition and Wellness Specialist.
Services include: Grocery Store Tours (both Private and Group), Raising Healthy Kids Seminars, Bye Bye Muffin Top workshops, Nutrition, Physical and Holistic Assessments, Education Seminars, In Home Assessments and your very own In-Home Cupboard Raid and Education Assessment. Customized plans and programs are available.
You and your family will benefit from our Nutrition and Wellness Services – learn how to manage a nutrition plan in the “real world” without a fad diet, pill or weight loss product. Whatever it is you are looking for, we can help. Contact Us to schedule your Grocery Store Tour or customized Assessment Plan today.
$55 Total Body Package (TBP)
One 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.).
$85 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 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.
$115 Private In-House Cupboard Raid
A 60 minute private session including an inspection 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.
$85 per 60 min – Private Session
A customized plan according to your individual needs. A location will be chosen by our Nutrition and Wellness Specialist to meet. Contact Us in advance to customize your plan prior to your session (nutritional advice, help with your fitness program, etc.).