How the Process Works — Ottawa-Based Training

Getting started with Green Wave Fitness is simple and structured.

We begin with a short call to confirm fit, then move step by step into personalized coaching that adapts to your body, schedule, and lifestyle.

1️⃣ Book a Free 15-Minute Getting Started Call

We start with a free 15-minute call to make sure training is appropriate and aligned.

During this call, we’ll briefly cover:

Your goals and priorities

Any injuries, pain, or movement limitations

Your schedule and preferred training format (in-home, hybrid, or online)

For Ottawa-based clients, we’ll also discuss your home space and available equipment.

This call is not a sales pitch — it’s simply to confirm fit before moving forward.

2️⃣ Phase 1 — Initial Assessment & Orientation

After the call, you’ll begin Phase 1.

Your assessment is built directly into guided training sessions, where I evaluate:

Strength and mobility patterns

Posture, joint tolerance, and movement quality

Coordination, control, and confidence

Phase 1 sessions are delivered in 30- or 45-minute formats, based on what fits your needs and schedule.

This phase ensures training is safe, joint-friendly, and individualized before progressing.

3️⃣ Phase 2 — Introductory In-Home Training (5 Sessions)

Once Phase 1 is complete, you’ll move into Phase 2.

This is a 5-session introductory in-home training package designed to build consistency and confidence before committing to ongoing training.

During Phase 2, you’ll:

Train consistently with structured, one-on-one coaching

Refine technique and movement quality

Gradually build strength and capacity

Learn what level of training support fits your lifestyle

Session length is selected in advance (30, 45, or 60 minutes) and remains consistent throughout the package.

No long-term commitment is required to complete Phase 2.

4️⃣ Choose Your Program & Training Format

After completing Phase 2, you’ll have clarity on:

How your body responds to training

What pace feels realistic and sustainable

Which program structure fits you best

From there, you can continue with:

Beginner Program — focused on consistency, confidence, and sustainable progress

Accelerator Program — designed for higher structure and faster progression

Training can be delivered in-home, online, or through a hybrid format, depending on what works best for you.

Where In-Home Training Takes Place

In-home personal training is available across the Ottawa area, including:

Kanata · Stittsville · Bells Corners · Nepean · Westboro · Hintonburg · Downtown Ottawa · Vanier · The Glebe

The Goal of the Process

No pressure.

No guesswork.

No rigid systems.

Just a clear, step-by-step approach that adapts to your body, your schedule, and your life.