Orthocellular Nutrition and Exercise Inc.

Home|Your Health|Our Approach|Your FAQs|Our Speak|About|Contact


Foundational Skills Program
Stability, Mobility, Movement, Posture, Definition, and Endurance

The Foundational Skills Program is the first in the Exercise-only series. Below, you will find a description of the program, as well as the outcomes and cost of participation. You can also sign-up for the program at this time.

Body Basics

Loss of Muscle Mass: It is known that after the age of 25, adults lose on average between 0.5 and 1.0% of their muscle mass. So, by age 50 you may have lost between 12.5 and 25% of your lean, muscle mass, which results in weight gain, because muscle mass burns up to 70% of your caloric intake each day, but fat mass consumes very few calories. All else being equal, the extra calories are stored as fat, especially in the abdominal region. 

Loss of Lung Capacity: In addition, after the age of 25, adults lose on average between 0.5 and 1.0% of their lung capacity. So, by age 50 you may have lost between 12.5 and 25% of your aerobic functioning. This means less oxygen is delivered to the cells in your body, which results in reduced energy and greater susceptibility to disease.

Now is the time to recover your lost muscle mass and lung capacity with our Foundational Skills Program. Feel the energy in your steps again!

A quotation for the Kick Start program concerning the need for physical activity in our lives.


Program Description

Overview

Stabilize, mobilize, move, straighten, define, and energize your body with this 16-week adult-fitness program! The Foundational Skills Program has been designed to build the necessary foundational and conditioning skills before engaging in more rigorous exercise and/or recreational activities.

The program is great for beginner adults who are new to exercise, for de-conditioned people who are returning to activity after a long lay off, and for active adults who need to improve total body conditioning.

The Four Phases

Phase 1 and 2: The sessions in Phases 1 and 2 are designed to improve core stability, joint mobility, and movement efficiency, as well as static and dynamic balance throughout the body. They are geared to straightening the body and ready the participant for Phases 3 and 4.

Phase 3: In addition, the sessions in Phase 3 build on the foundation established in the previous two phases. Each session consists of deep breathing, a warm-up, two or three yoga sequences, a cool-down with stretching, and a final relaxation step. This is a workout to improve flexibility and posture.

Phase 4: Phase 4 sessions consists of a warm-up, a floor routine with 8 to 10 exercises to build muscle mass throughout the body, and a cool-down with stretching. This is a workout to improve muscle endurance and definition.   

The Foundational Skills Program is geared for adults who are:

  • Beginner exercisers lacking a foundation, or
  • De-conditioned folk returning to activity after a long lay off, or
  • Active people who need to improve their total body conditioning.

How do I know it 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 Objectives and Outcomes versus Client Goals.

Step 1: Program Objectives and Outcomes vs Client Goals?

Program Objectives

The overall objectives of the 16-week Foundational Skills Program are to build or rebuild your foundational skills by:

  1. stabilizing core function,
  2. reestablishing joint mobility, 
  3. enhancing functional movement,
  4. improving muscle endurance,
  5. adding muscle mass and definition, and 
  6. losing fat mass. 

Program Outcomes

Phases 1 and 2: The primary outcomes of the functional training in Phases 1 and 2 are to reestablish appropriate levels of stability and mobility, and to enhance the movement patterns within the body, respectively. The sessions are designed to prepare you for the return to exercise, and for the progression to Phases 3 and 4. More specifically, the sessions in Phases 1 and 2 will help to:

  • improve stability in the core, lumbar spine, scapulothoracic region, and feet,
  • enhance mobility in the hips, pelvis, thoracic spine, shoulders, and ankles,
  • correct any postural deviations and muscle imbalances, and
  • boost movement efficiency throughout the body.

Phases 3 and 4: On the other hand, Phases 3 and 4 are true calisthenics on the floor and yoga poses on the mat. The routines in these one-hour sessions have been designed to give you a vigorous workout using warm-ups, yoga sequences, floor exercises, cool-downs, stretches, and relaxation. These sessions are geared for the person who is now somewhat conditioned from Phases 1 and 2 above and/or who is active on entering the program. The primary outcomes of Phases 3 and 4 are to impart:

  • flexibility gains,
  • muscle endurance in the trunk region,
  • muscle definition in the upper and lower body, 
  • weight loss throughout the body, and a
  • trimmer and fitter body composition.

Do the above objectives and outcomes match your fitness goals?

If yes, proceed to Step 2: Program Prerequisites below.
   
If not, click to view the next program in the series to see if it is a better fit for you: Go to the Kick Start Program now.

Step 2: Program Prerequisites

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

  • Age: 25 - 45, M or F
  • Current Weight: Normal, within 10% of your set point weight, or somewhat overweight, but not obese
  • Fitness Level: Non-foundational, de-conditioned, or active
  • Residence: Currently reside in Southern Ontario

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

  • Age: 46 - 65, M or F
  • Current Weight: Normal, within 10% of your set point weight, or somewhat overweight, but not obese
  • Fitness Level: Non-foundational, de-conditioned, or active
  • Residence: Currently reside in Southern Ontario

Do the prerequisites outlined above for Stream 1 or 2 match your personal characteristics?

If yes, proceed to the next section entitled Program Cost below.

If not, click to view the next program in the series to see if it is a better fit for you. Head over to the Kick Start Program page now.

Program Cost

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

The cost of the Foundational Skills Program is $1,280.00*. This amount can be paid in four equal installments of $320.00. The first installment is due one week prior to the start of the program, which is the beginning of Phase I, while the second, third, and fourth installments are due at the beginning of Phases II, III, and IV, 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. The above cost covers all four phases of the program, which includes 32 sessions spread over 16 weeks, or 2 sessions per week with the fitness coach in your own home. Handouts are included, but any exercise equipment is extra. HST is included in the above price.

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

The cost of the Foundational Skills Program is $2,560.00*. This amount can be paid in four equal installments of $640.00. The first installment is due one week prior to the start of the program, which is the beginning of Phase I, while the second, third, and fourth installments are due at the beginning of Phases II, III, and IV, 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. The above cost covers all four phases of the program, which includes 32 sessions spread over 16 weeks, or 2 sessions per week with the fitness coach in your own home. Handouts are included, but any exercise equipment is extra. HST is included in the above price.

And, even more take away value ...

Some of the intangible benefits that stem from participation in the program that may not be apparent are as follows:

  • You get exercise routines that you can use forever on your own.
  • Your body has unique requirements so that is why the program is streamed for age and gender.
  • You receive the best of breed in coaching from someone who cares about adult fitness from a prevention standpoint.
  • You learn everything you need to know about building or rebuilding a foundation because the program covers all the bases.
  • You continue on your own at home so there are no additional fees.

Now, begin to feel the energy in your steps again!


How do I get started?

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

Step 1: Register for the Foundational Skills Program here ...

To stabilize, mobilize, straighten, tone, and energize your body, 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.

This 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$320.00 CAD
Every 4 weeks (x 3)$320.00 CAD
Total $1,280.00 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$640.00 CAD
Every 4 weeks (x 3)$640.00 CAD
Total $2,560.00 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.



Checkpoint ...

Return to the top of this page: Foundational Skills Program

Return to overviews: Exercise-only Programs

Head back home: Home Page



The American Council on Exercise