15 Plains Road West Burlington, ON L7T 1E8
    |       905-637-9220



Making the decision to pursue a more active, healthier, happier lifestyle is a step in the right direction.  At The Fitness Firm, we believe that setting the right course for your objectives is key in experiencing lasting results that are achievable and enjoyable.

That’s why we always recommend beginning your new fitness journey with our Starter-Plan Session.

This is your session – there is no score, pass or fail – it’s about working with you to discover and review your goals and current condition/lifestyle to determine the best possible plan to getting you to improved and optimal health.  Included in this session is a Functional Movement Screen which is a total body analysis of movement and range of motion. When your body moves optimally, this ensures that you feel healthy and can stay active for life. Rather than ignoring the issues that you need to address, use this as an opportunity to start a fitness program from an honest place with yourself…. the results will be powerful.

Starter Plan consultations are conducted by Kwesi Millington, certified personal trainer, fitness consultant and functional movement certified specialist. Click here to see Kwesi’s bio.







An Initial Starter-Plan Session is $35 for 1.5 hours of one-on-one time with our Fitness Consultant and Functional Movement Certified Specialist.

The 5 areas of focus for are:

  1. Current Fitness Profile and History
  2. Body Composition
  3. Resting Heart Rate and Resting Blood Pressure
  4. Cardiovascular and Strength Testing
  5. Functional Movement Screen

It’s the best $35 you’ll ever spend!

And, if you like to measure success for ongoing inspiration and challenge, we recommend our Annual Starter-Plan Sessions, which include 4 one-on-one meetings with a personal trainer quarterly. During these sessions, you’ll work with a personal trainer to evaluate and update your program for continued results.

The Annual Starter-Plan Session is $99 for 4 sessions of one-on-one time with our Fitness Consultant and Functional Movement Certified Specialist.

Starter-Plan Session Preparation:

  • Arrive 15 minutes before your session
  • Have a light snack 2-3 hours prior to your appointment
  • Come in exercise / workout attire, gym shoes.
  • Allow at least 90 minutes for your visit
  • Do not have chocolate, soft drinks, coffee, tea or cigarettes for 8 hours prior to your consultation
  • Do not have alcohol for 24 hours prior to your consultation
  • Do not exercise for 12 hours prior to your consultation

We will email you a copy of our Starter-Plan Journal prior to your visit. Please fill out:

A: Personal Fitness Profile/ History
B: Medical History
C: Nutrition and Wellness Profile
D: Lifestyle Habits
E: Results you wish to achieve

Stop by the front desk to book your Starter-Plan Sessions today!

How can I ensure the best experience for my Starter-Plan Sessions?

The first step is to ensure that your journal is completed honestly and thoroughly. This will enable us to identify health risks, physical limitations as well as the key goals and areas you wish to focus on. Secondly, arriving at your appointment at least 15 – 20 minutes early, with your journal, so that you have time to change into your workout gear and be in the waiting area prior the arrival of your session. Your Personal Trainer requires the full hour and a half review your journal, complete the assessments, take you out onto the workout floor and then prepare your plan. Keep an open mind and feel free to ask questions. We appreciate your feedback! Please take the time request and fill out our Starter-Plan Review Form so that we can continue to improve our services.

Do I have to follow the Starter-Plan Session instructions?
Your results will be more accurate if you follow the recommendations from your session. For example, the level of water in your system will affect the accuracy of your body composition reading. Caffeine will elevate your resting heart rate and will negatively effect your cardiovascular assessment and recovery score. In addition, if you exercise or are fatigued prior to your consultation, your results will may be negative affected.


What happens if I miss my consultation appointment?
Please provide 24 hours notice to avoid being charged for the session. We would be happy to reschedule your session, and ask that you respect our reschedule policy as our Personal Trainers make themselves available for the session. Your temporary membership card will be filled out by the club receptionist and a new expiry date will be entered to coincide with the new appointment. Remember you receive your permanent membership card once you’ve completed the consultation.
What if I’m not comfortable with a particular assessment?
Please let your Personal Trainer know if there is any part of the assessment that you are unsure of or that makes you uncomfortable. You can opt out but in most cases our staff will explain the procedure and reason for the process to put you at ease. In some cases clients are unable to complete a step test for their cardiovascular assessment so a bike or treadmill will be used to accommodate your needs.
Why are so many members using Personal Trainers, isn’t a program card good enough?
Whether it’s for motivation, education, technique, safety, nutrition, or intensity, a Trainer can offer the best path to real, long lasting results. Close to 50% of our membership base has hired a Trainer because they believe the investment maximizes the benefits of their membership. Fitness is constantly evolving, and Trainers are required to stay current; upgrading their certifications and knowledge base. Your health and fitness journey is best served when guided by an expert – just as we rely on professionals in other areas of our lives.
Why do you recommend the Annual Starter-Plan Sessions versus just one?
Although one consultation is good start to find out where you stand in terms of your level of fitness and your exercise knowledge, it is only a starting point. Having scheduled sessions allows you and our trainers to evaluate your efforts and your program to ensure you are reaching your goals. It’s common to plateau or get bored with your routine – with so many fitness and program options; it’s ideal to keep it fresh and fun.





Guide to return to work safety plan and Policies

Guide to return to work safety plan and Policies

The Fitness FIrm:  Guide to return to Work Safety Plan and Policies for Employees and Patrons  July 20, 2020 The Fitness Firm is committed to providing a safe and healthy workplace for all employees  and patrons.  As stage 3 is now confirmed to begin, we are getting...

The Role of Fascia

The Role of Fascia

What is fascia? A fascia, plural fasciae, is a densely woven network of connective tissue primarily made up of collagen. It wraps around each and every muscle, bone, nerve, artery, vein and internal organ in our body like a sheet of clingfilm. This keeps our...