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Combined Cardio and Strength Program
Total Body Conditioning

The hallmarks of the 18-week adult-fitness Combined Cardio and Strength Program are aerobic efficiency, functional strength, and total body conditioning! The program is designed to rebuild the necessary aerobic capacity and functional strength, as well as add conditioning gains so you can maintain your activities of daily life and/or prepare yourself for more rigorous exercise in the future.

Feel the strength and stamina in you body again ...

Program Description

The Four Phases

There are four phases in the program as listed below:

Phase 1: Aerobic Base: The sessions in Phase 1 are designed to get you moving again and reestablish an aerobic base. This is accomplished through a steady state, continuous training format.

Phase 2: Aerobic Efficiency with Cardio Intervals:  These sessions have been set up to enhance aerobic efficiency in the cardio-respiratory system. An aerobic interval training format is used with a progression from Low Zone 2 to High Zone 2 intervals. Phase 2 prepares the participant's cardio-respiratory system for Phases 3 and 4.

Phase 3: Combined Cardio and Strength Intervals: Each session in Phase 3 consists of a warm-up, followed by combined cardio-respiratory and functional strength intervals, and a cool-down with stretches. These total body workouts are based on structured circuits that employ aerobic-based, body-weight-only exercises.

Phase 4: Combined Strength and Cardio Routines: Now it is time to increase the level of difficulty once more and progress to the final training phase. Here, total body workouts are again used, but the emphasis is different. These combined sessions are functional strength-based routines that employ body-weight-only exercises coupled with an aerobic component to impart gains in heart strength and lung power.

Combined Cardio and Strength Program is great for adults who are:

  • Newly foundational via one of our two beginner programs, or
  • De-conditioned and returning to activity after a long lay off, or
  • Active people who need to improve their total body conditioning.

How do I know if the program is right for me?

Follow the two-step process below and you will find out if the program is right for you. Start with Step 1: Program Outcomes versus Client Goals.

Step 1: Program Outcomes versus Client Goals

The overall objectives of the Combined Cardio and Strength Program are to enhance cardio-respiratory function, rebuild lost aerobic capacity, and increase total body strength by:

  1. reestablishing an aerobic base,
  2. improving cardio-respiratory efficiency,
  3. regaining lost lung power and aerobic capacity,
  4. enhancing lost heart strength and pumping capacity, and
  5. increasing functional strength throughout the body.  

Do the above objectives and outcomes match your fitness goals and expectations? If yes, proceed to Step #2: Program Prerequisites.

If not, start over and view the entire series again until you find the program that is suited to your current fitness goals. Head back to the first program in the series now, which is the Foundation Skills Program.

Step 2: Program Prerequisites

Stream #1: Those participants in this stream need to come in with the following characteristics:

  1. Age: Adults aged 25 - 45, male or female   
  2. Weight: Normal, within 10% of your set point weight
  3. Fitness Level: Newly foundational, de-conditioned, or active
  4. Residence: Southern Ontario

Stream #2: Those participants in this stream need to come in with the following characteristics:

  1. Age: Adults aged 46 - 65, male or female
  2. Weight: Normal, within 10% of your set point weight
  3. Fitness Level: Newly foundational, de-conditioned, or active
  4. Residence: Southern Ontario

Do the prerequisites outlined above for Stream 1 or 2 match your personal characteristics? If yes, proceed to Program Cost below.

If not, start over and view the entire series again until you find the program that is suited to your personal characteristics. Head back to the first program in the series now, which is the Foundation Skills Program.

Program Cost

Option #1: Southern Ontario only: North of Highway 7

The cost of the 18-week Combined Cardio and Strength program is $1,600.00*. This amount is to be paid in four equal installments of $400.00 with the first installment being due one week prior to the start of the program, which is the beginning of Phase 1, while the second, third, and fourth installments are due at the beginning of Phases 2, 3, and 4, respectively. Refer to Step 2: Paying for your Program below for the details.   

*This price is in effect as of January 1st, 2017 and is subject to change without prior notification. Handouts are included, but any exercise equipment is extra. The HST is included in the above price.

Even More Take Away Value ...

Some of the intangible benefits that stem from participation in the program that may not be apparent to you include the following:

  1. You get total body routines that you can use forever on your own.
  2. Your body has unique requirements so that is why the program is streamed for age and gender.
  3. You receive the best of coaching from someone who cares about adult fitness from a prevention standpoint.
  4. You learn everything you need to know about total body conditioning because the program covers all the bases.
  5. You continue with the program on your own at home so there are no additional fees.

Option #2: Southern Ontario only: South of Highway 7

The cost of the 18-week Combined Cardio and Strength program is $3,200.00*. This amount is to be paid in four equal installments of $800.00 with the first installment being due one week prior to the start of the program, which is the beginning of Phase 1, while the second, third, and fourth installments are due at the beginning of Phases 2, 3, and 4, respectively. Refer to Step 2: Paying for your Program below for the details.   

*This price is in effect as of January 1st, 2017 and is subject to change without prior notification. Handouts are included, but any exercise equipment is extra. The HST is included in the above price.

Now, go build the strength and stamina in your body ...

How do I get started?

Signing up and paying for the program is a two-step process as shown below.

Step 1: Register for Combined Cardio and Strength Program

To enhance your cardio-respiratory function and strengthen your body at the same time, fill out the registration form below. Jim Safianuk will get back to you within two business days.

Jim is an ACE-certified personal trainer (ACE-CPT) and an IONC-registered holistic nutritionist (ROHP) who specializes in the design and development of adult fitness, weight loss, disease prevention, and longevity programs for those between the ages of 25 and 65.

Yes, we make house visits. The 18-week, 36-session Combined Cardio and Strength Program will be run in the comforts of your own home, just as it should be. True health and real fitness needs to begin and end in the home each day!

Register for your Program

Please note that all fields followed by an asterisk must be filled in.
Foundational Skills Program
Kick Start Program
Core Strengthen and Balance Program
Body Strengthen and Stretch Program
Loaded Movement Training Program
Combined Cardio and Strength Program



Step 2: Paying for your Program

The First Installment

After Jim contacts you by phone or e-mail and you have agreed on a start date and time, then you need to come back here and pay for your first installment. The first installment is due one week prior to the start of the program.

Let's say your communication with Jim was on January 1st, 2017 and you agreed to go ahead with the program. The start date was set for January 15th, 2017. You would need to pay for the first installment by January 8th. In this way, we can be sure that you are fully committed to the program before we get started.

Option #1: Southern Ontario only: North of Highway 7

To pay your first installment: 

1. Click the Installment Plan button below. A PayPal screen will launch.

2. You can pay the installment with PayPal, if you have an account with them.

3. If you do not have an account, you can use a credit card of your choice.

4. After your payment is successful, you are redirected to a Thank You page.

5. And, we will receive a notification from PayPal that you are all payed up.

6. Jim will then meet you on your start date at the agreed upon time. 

Program Payments Option 1
Number of payments 4
Start payments At checkout
Due*Amount
At checkout$400.00 CAD
Every 4 weeks (x 3)$400.00 CAD
Total $1,600.00 CAD
* We calculate payments from the date of checkout.
Sign up for

Option #2: Southern Ontario only: South of Highway 7

To pay your first installment: 

1. Click the Installment Plan button below. A PayPal screen will launch.

2. You can pay the installment with PayPal, if you have an account with them.

3. If you do not have an account, you can use a credit card of your choice.

4. After your payment is successful, you are redirected to a Thank You page.

5. And, we will receive a notification from PayPal that you are all payed up.

6. Jim will then meet you on your start date at the agreed upon time.

Program Payments Option 2
Number of payments 4
Start payments At checkout
Due*Amount
At checkout$800.00 CAD
Every 4 weeks (x 3)$800.00 CAD
Total $3,200.00 CAD
* We calculate payments from the date of checkout.
Sign up for

The Second, Third, and Fourth Installments

Following along with the above example, the second, third, and fourth installments would then be due on February 8th, March 8th, and April 8th respectively, or four weeks apart. PayPal will send you an invoice by e-mail notification on each of those dates. And, the e-mail will include the way to pay for each installment.


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The American Council on Exercise