Women’s Only Fitness Classes & Small Group Training Hamilton / Stoney Creek
Choose your day & time below.
Session must be paid in full to secure your spot and are non-transferable and non-refundable.
WHAT IS SMALL GROUP TRAINING?
Women-only • Limited to 5–6 women • Private Stoney Creek studio
Strength • Lifting • Rowing • Mobility • Foundations
Small Group Training is pre-registration only and sessions always sell out.
📍 Private studio: Exact address is provided after registration.
Spots sell out months in advance, don’t wait!
Registration Dates
Jan – April pay by Oct 21, 2026
May – Aug pay by Feb 21, 2027
Sept – Dec pay by June 21, 2027
❌ No classes Nov 17, No 5pm or 6:15pm on Nov 18 (9:30am is running) | Dec 21- Jan 10, Feb 15, 16, 17, 18, Mar 29, 30, 31, Apr 1, 26, 27, 28, 29
Prices Include HST Register in 2 Easy Steps
1) Create your profile account here.
2) Purchase sessions *once purchased you can view your schedule on the Fit4Females app.
⬇️
SAT 8:45-9:30 AM HIIT CAMP w/Trina & Melissa
(Colibri Studio, Hamilton)
High Intensity Interval Training including cardio, core, weights, bodyweight exercises and more.
❌ No class Oct 10
⬇️
60 MIN HEALTH BLUEPRINT ASSESSMENT
$199 includes HST / 60 min Health Blueprint Assessment & Recipe Book
Availability: Mon / Tues/ Wed / Thurs 1:00pm-4:00 pm *PM upon request
What it Includes
Personalized and signed paperback copy of Trina’s Kitchen: Healthy Food Made Easy Book 85 plant based, gluten free healthy recipes
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 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.
💻 ONLINE CLASS SCHEDULE
30 DAY STRENGTH CLUB ON DEMAND
$38 + HST / 30 DAYS
Fit4Females App
Your fitness, on your time.
⏰ 30 -45 minute workouts
Boot Camp, Tabata, Booties Bands Mobility, HIIT, Stretch Fit *option to use weights & resistance bands
Perfect for busy women ready to feel strong, lean and energized.
Look and feel best.
4 MONTHS STRENGTH CLUB ON DEMAND
$105+ HST / 4 MONTHS
Fit4Females App
Your fitness, on your time.
⏰ 30 -45 minute workouts
Boot Camp, Tabata, Booties Bands Mobility, HIIT, Stretch Fit *option to use weights & resistance bands
Perfect for busy women ready to feel strong, lean and energized.
Look and feel best.
A PEEK INSIDE YOUR ON DEMAND WORKOUTS
Location:
Online Fitness Classes on our Fit4Females App
Private and Small Group Training Private Stoney Creek Studio
In Studio at Colibri
Frequently Asked Questions:
We strongly encourage you to keep your camera on during online classes for a few important reasons:
-
Safety first: Your Team Leader checks in regularly to ensure you’re moving safely and using proper form.
-
Connection matters: Seeing each other builds community and motivation — it’s what makes Fit4Females so special!
-
Zero judgment zone: Nobody is there to judge you or your appearance. We’re all in this together.
-
Privacy protected: The replay will not show you in it.
If you have concerns about being on camera, please contact us here — we’ll work with you to find the best solution. 💕
You don’t need a full gym to get an incredible workout! Here’s what we recommend having nearby for each online fitness class:
Recommended Equipment
-
Dumbbells – if you don’t have any, use a scarf or water bottles as substitutes
-
Resistance bands
-
Mini bands
-
Optional: kettlebells or step
-
Pillow – great for slams or support
Household Alternatives
-
Chair or bench – even your couch works
-
Stairs or wall – perfect for exercise progressions
-
Mat and water – for comfort and hydration
-
Hand towel, rag, or face cloth – add resistance for certain movements
-
Laundry detergent or backpack filled with heavy items – creative options for weights, swings, or squats
💡 No fancy equipment? No problem! We’ll guide you with modifications so you can make the most of every workout using what you have at home.
Once classes are purchased, check your inbox for the Virtual class link (check junk/spam folder)
Video on Demand replays are uploaded on the Fit4Females app. You can search by class name or instructor.
Please login to your Fit4Females app here and cancel your class within 24 hours.
Note: Only Small Group Training sessions cancelled within 24 hours of you session may be eligible for 1 make up, space permitting. Alternatively, you can request a video replay on demand via email to do at home.
Provided that you are on the list and you have opted in to “email and text notifications” in the Fit4Females app, you will receive updates related to class cancellations.
Registration is done online from the comfort of your own home!
- Jump in! Free Talk with Trina Facebook Group
- Fit4Females Facebook Fan Page with lots of goodies
- Schedule
- Programs
- Directions
All Post-Natal clients must have had a 6 week post-natal check up and a Post Natal Assessment prior to commencing a Program. Can’t wait to have you in class!!!
Classes are non-transferable and non-refundable.
Missed Class & Make-Up Policy
At Fit4Females, class sizes are personalized and limited. Your spot is reserved specifically for you. Because classes are often full, make-ups are not guaranteed.
Small Group Training
- A minimum of 24-hour notice is required to cancel a session and be eligible to request a make-up. Cancellations must be made through the Fit4Females app.
- If you cancel at least 24 hours in advance, add yourself to the class waitlist in the app. You will be notified if a spot becomes available, depending on your app notification settings.
- You may request one (1) in-studio make-up per registered program. An in-studio make-up is not guaranteed and is only available when space permits.
- If an in-studio make-up is not available, you may email us to request a 30-minute Strength Club workout replay to do at home.
- Late cancellations and no-shows are forfeited and are not eligible for a make-up or replay.
- All sessions must be used during your registered program. No credits, refunds, extensions, or rollovers.
Saturday HIIT Camp
- Your spot is reserved specifically for you, and make-ups are not available.
- 24-hour notice is required if you need to cancel. Cancellations must be made through the Fit4Females app.
- With at least 24 hours’ notice, you may email us to request a workout video replay.
- Late cancellations and no-shows are forfeited.
- All sessions expire at the end of your registered program. No credits, refunds, extensions, or rollovers.
Planned Absences & Vacation
Going away? Let us know in advance. For planned absences, we can provide workout video replays so you can continue your workouts while you’re away.
Medical Leave or Injury
If you are unable to participate due to an injury or medical situation, please contact us directly. We will review your situation on a case-by-case basis.
By registering for a Fit4Females program, you agree to these policies.
At Fit4Females, we offer a variety of Women’s Only Fitness Classes designed to meet you where you are — online or in person. Join us:
-
Online via the Fit4Females App
-
In-Studio group fitness classes
-
Small Group Training and Lifting Sessions at select studio locations
HIIT Camp at Colibri Studio
📍 Upstairs from Frank’s Glass and Mirror
2751 Barton St E, Hamilton, ON
(Enter through the door to the right)
Small Group & Private Training
Small Group Lifting Sessions and Private Coaching with Trina Medves are held in Stoney Creek and available by application only.
👉 Please complete our contact form to be considered for a spot.
Private sessions are between 30 and 75 minutes depending on the package you purchase.
Join any Fit4Females Program and you will automatically become a Fit4Females member. As a member you will VIP registration and rates. What a great way to save! Click here to get started!
We no longer offer free trial classes, but I totally understand wanting to make sure it’s a good fit before committing!
The best place to start is with my 60-Minute Health Blueprint Assessment. It gives us a chance to talk about your goals, where you’re starting from, and what type of training would be the best fit for you.
That way, you’re not just jumping into a class that may or may not be right for you. ❤️
Helpful Tips & Links:
Absolutely, they make the perfect gift for anyone and you can purchase any amount directly online in the Fit4Females app.
No. All classes and programs are designed to suit ALL fitness levels, shapes and sizes. No two people are alike. Classes are challenging and fun for all fitness levels from beginner to athlete. No matter what your shape, weight or size, these programs are for you. We have women in their 20’s to their 60’s in all of our classes including online, in studio and in our small group training and lifting classes.
Certain classes never go outdoors so be sure to check the schedule. Whenever we get a chance to get some extra Vitamin D, we will head outside. Come prepared with layers, bug spray, sunglasses, sunscreen and extra water. We will not go outside in extreme heat, rain or snow.