Orthocellular Nutrition and Exercise Inc.

Kick Start Program
Get Trim with Jim

With the Kick Start Program, the future is now when it comes to recovering your lost muscle mass and lung capacity. 

Body Basics

Loss of Muscle Mass with Age: 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 calories, but fat mass does not.

Loss of Lung Capacity with Age: 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.

Feel the energy in your steps again ...

Program Description

Recover your lost muscle mass and lung capacity, as well as tone and energize your body with this 12-week, 24-session, kick start program! The program is great for beginner adults who are new to exercise, or it can be used by those who are returning to activity after a long lay off. Each session has a:

1. warm-up,
2. strength component,
3. cool-down, and
4. cardio-respiratory component.

The Three Phases

Phase 1: Stability and Mobility Training and Aerobic-Base Training

The first phase is the Stability and Mobility core conditioning phase. The purpose of Phase I, which is the first four weeks of the program, is to develop a stable core region along with strength and mobility in the hips using a 30-minute workout and 15-minute walking program. You will do so by completing a series of floor exercises and a cardio session, as instructed.

Phase 2:  Movement Training and Aerobic-Base Training continued

If you have been following the Stability and Mobility core conditioning phase for the past four weeks, then it is time to increase the level of difficulty and progress to the Movement-based training phase. There are two goals for this second, four-week phase.

The cardio-respiratory conditioning goal for Phase II is to progress from regular walking to interval walking for approximately 30 minutes, three times per week. For resistance and functional training, the goal for Phase II is to develop effective motor control and coordination for the five, basic movements of exercise, namely:

• single-leg movements like step-ups or lunges
• squatting or bending
• pushing
• pulling, and
• rotation

Phase 3: Strength Training and Aerobic-Efficiency Training

This is the final, four-week phase of the kick start program. The intensity of the training program will increase this month to include more external resistance. We will introduce free weights for increasing resistance. The benefits of performing resistance exercises is that it increases lean muscle mass and muscular definition, as well as serving as an effective fat burning tool when performed in a circuit format with minimal rest periods between exercises.

In addition, the cardio-respiratory component in this phase consists of alternating between striding intervals and active recovery intervals. The goal is to progress to approximately 30 minutes of continuous, aerobic exercise, three times a week. 

The program is geared for adults who are:

• Beginner exercisers lacking a foundation, or
• De-conditioned folk returning to activity after a long lay off.

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 Outcomes versus Client Goals.

Step 1: Program Outcomes versus Client Goals?

The objectives of this 12-week kick start program are to:

1. build total body strength,
2. enhance aerobic efficiency,
3. gain muscle definition,
4. lose weight,
5. improve health, and
6. increase energy.

More specifically, for beginners, it will help to:

• flatten the tummy, and
• develop strength and tone in the hips and thighs.

Do the above objectives and outcomes match your fitness goals and/or expectations?

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:  Core Strengthen and Balance Program

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 or de-conditioned
• Residence: Currently residing in Northern Ontario
  

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

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

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

If yes, proceed to 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 Core Strengthen and Balance page now.

Program Cost

Option #1: Northern Ontario only

The cost of this 12-week, 24-session kick start program is $900.00*. This amount can be paid in three equal installments of $300.00. The first installment is due one week prior to the start of the program, which is the beginning of Phase I, while the second and third installments are due at the beginning of Phases II and III, respectively. Refer to Step 2: Paying for your Program below for the details.

*This price is in effect as of January 1st, 2024 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.

And, even more take away value ...

Some of the intangible benefits that stem from participation in the program that may not be apparent to you 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 core strengthening and body balancing because the program is all-inclusive and covers all the bases.
• You continue with the program on your own at home so there are no additional fees.

Now, go feel the energy in your steps ...

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 Kick Start Program here ...

To define, 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.

Yes, we make house visits. This 12-week, 24-session Kick Start 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!

This Form cannot be submitted until the missing fields (labelled below in red) have been filled in
Register for your Program
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Select your program here ...*	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
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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, 2024 and you agreed to go ahead with the program. The start date was set for January 15th, 2024. 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.

The Second and Third Installments

Following along with the above example, the second and third installments would then be due on February 8th and March 8th respectively, or four weeks apart. 

Checkpoint ...

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