In-Home Buddy Training

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, goals, 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 with what you’re looking for.

During this call, we’ll briefly cover:

• Your goals and priorities
• Any injuries, pain, or movement limitations
• Your schedule and preferred training format
• Whether you’re interested in in-home, online, or hybrid coaching
• For Ottawa-based clients, your available home space and equipment

This call is simply designed to help determine fit and the most appropriate starting point.

2️⃣ Phase 1 — In-Home Intro Assessment + Workout

After the call, you’ll begin Phase 1 with a 60-minute introductory in-home session for $49 + tax.

This includes:

• 30-minute personalized fitness assessment
• 30-minute introductory workout

During the assessment and workout, I’ll look at areas such as:

• Strength and mobility
• Movement quality
• Posture and control
• Joint tolerance
• Coordination and confidence
• Current fitness level
• Your goals and training priorities

The workout is adapted to your current ability, so you can experience the coaching approach without needing to commit to a longer package.

The goal of Phase 1 is to give us a clear starting point and help determine what type of training support would make the most sense moving forward.

3️⃣ Phase 2 — Introductory Training Package

If you would like to continue after Phase 1, the next step is a 5-session introductory training package.

Phase 2 is designed to help you build consistency, improve movement quality, and experience a more structured training process before deciding on longer-term coaching.

You can choose from:

• 30-minute sessions
• 45-minute sessions
• 60-minute sessions

You can also choose the level of coaching support that fits your needs:

• Foundation Support — live coaching with minimal support outside sessions
• Momentum Support — adds structured pre-session planning, post-session planning, a simple out-of-session plan, regular email check-ins, and additional adjustments
• Elite Support — provides the highest level of personalization, planning, accountability, and between-session support

The support level does not determine workout intensity. Training difficulty is always individualized based on your current fitness level, goals, experience, and physical needs.

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

4️⃣ Choose Your Ongoing Program & Training Format

After completing Phase 2, you’ll have a much clearer understanding of:

• How your body responds to training
• What session length works best for you
• How much coaching support you benefit from
• What training frequency fits your schedule
• What level of structure and accountability feels sustainable

From there, you can transition into the ongoing program and format that best fits your needs.

Training can continue through:

• In-home personal training
• Live online personal training
• Hybrid coaching
• Other appropriate Green Wave Fitness coaching options

Your ongoing program can then be adjusted based on your goals, schedule, preferred level of support, and progress.

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 guesswork.

No one-size-fits-all training.

No pressure to commit before you understand what works for you.

Just a clear progression:

Free Consultation → Phase 1 Intro → Phase 2 Starter Package → Ongoing Coaching

with training that adapts to your body, your goals, your schedule, and your life.