Orthocellular Nutrition and Exercise Inc.

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Body Strengthen and Stretch Program
Stability, Mobility, Movement, Strength, Endurance, and Flexibility

The hallmarks of the 24-week, adult-fitness Body Strengthen and Stretch Program are stability, mobility, movement, endurance, strength, and flexibility!
The program is designed to rebuild the necessary endurance and strength throughout the body so you can maintain your activities of daily life and/or prepare for more rigorous exercise activities, including sports and recreation.

Feel the strength in your body again!

Program Description

The Four Phases

There are four phases in the Body Strengthen and Stretch Program as listed below:

Phase 1: The sessions in Phases are designed to improve core stability and joint mobility. They are tailored to straighten the body and ready the participant for the phases that follow.

Phase 2: However, the sessions in Phases 2 are designed to improve your functional strength and movement efficiency, as well as static and dynamic balance throughout the body. They are geared to mobilize the body to ready the participant for the two phases that follow.

On the other hand, the sessions in Phases 3 and 4 build on the foundation established in the previous two phases. They are designed to strengthen and stretch the body.
 
Phase 3: During Phase 3, we progress further and up the intensity with load training to develop integrated strength and endurance within the body.

More specifically, you learn to progressively load the five movement patterns of life. Here, upper, lower, and trunk exercises that employ loaded movements are used to enhance total body strength and endurance.

Phase 4: This is the strength training phase. Each session in Phase 4 consists of an upper body and a lower body strengthening and stretching component.

These are either single-joint or multiple-joint exercise routines by way of external resistance with free weights, resistance bands, medicine balls, and/or body-weight-only to improve muscle strength, as well as muscle size or definition.

Body Strengthen and Stretch Program is geared to those who are:

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

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 overall objectives of our 24-week Body Strengthen and Stretch Program are to build total body fitness by:

  1. stabilizing core function,
  2. re-establishing joint mobility, 
  3. enhancing functional movement,
  4. increasing total body muscular endurance,
  5. building muscle strength in the upper and lower body,
  6. adding muscle definition for females, muscle size for males, and
  7. imparting flexibility gains throughout the body.

Do the above objectives and outcomes match your fitness goals and 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. Head over to the Loaded Movement Training Program page now.

Step 2: Program Prerequisites

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

  1. Age: Adult aged 25 - 45, male or female   
  2. Weight: Normal, with in 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: Adult 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, click to view the next program in the series to see if it is a better fit for you. Head over to the Loaded Movement Training Program page now.

Program Cost

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

The cost of this 24-week Body Strengthen and Stretch Program is $3,000.00*. This amount can be paid in 4 equal installments of $750.00. The payments are 8 weeks apart to spread it out more over time and align with the administration of the program. The above cost covers all four phases of the program, which includes 60 sessions spread over 24 weeks with the fitness coach in your own home. The first installment is due one week prior to the start of the program. 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.

Fitness Benefits

The benefits that stem from participation in the program include:

  • Core activation and stabilization,
  • Stability, mobility, and movement throughout the body,
  • Upper body strength in the chest, shoulders, back, and arms,
  • Lower body strength in the thighs and calves,  
  • Trunk strength in the butt, hips, and waist, and
  • Flexibility gains throughout the body. 

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

The cost of this 24-week Body Strengthen and Stretch Program is $6,000.00*. This amount can be paid in 4 equal installments of $1,500.00. The payments are 8 weeks apart to spread it out more over time and align with the administration of the program. The above cost covers all four phases of the program, which includes 60 sessions spread over 24 weeks with the fitness coach in your own home. The first installment is due one week prior to the start of the program. 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.

And, even more take away value ...

Some of the intangibles that stem from participation in the program that may not be apparent 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 breed in coaching from someone who cares about adult fitness from a prevention standpoint.
  4. You learn everything you need to know about total body strengthening because the program covers all the bases.
  5. You continue with the program on your own at home so there are no additional fees.

Now, go feel the strength in your body 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 Body Strengthen and Stretch Program

To stabilize, mobilize, move, strengthen, and stretch your body, fill out the 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 24-week Body Strengthen and Stretch 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$750.00 CAD
Every 8 weeks (x 3)$750.00 CAD
Total $3,000.00 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$1,500.00 CAD
Every 8 weeks (x 3)$1,500.00 CAD
Total $6,000.00 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 March 8th, May 8th, and July 8th, respectively, or eight 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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