Happiness Inside and Out

Short story, my name is Sarah Pallas and I am not your ordinary Personal Trainer. I am, however a health and fitness professional who will help you in many different aspects relating to your health and wellbeing.
Have you been thinking about making a change to your lifestyle? Now is your chance! Don’t think you can loose those last 5 pounds? Yes you can! Let me help you on your health and fitness journey.

What will you do with the all the extra energy you will gain when you start to loose?

Why I Can Help You

As a young child full of energy, being active was second nature to me. As I grew older, I put my health and fitness on the back burner. I found myself less social, unhappy with my body and had lower energy levels. I knew it was time for a change! During my undergrad, I gained valuable experience by training a variety of athletes, both amateur and varsity. I also had the opportunity to be a member of many health promotion and fitness organizations, working along side with the Heart and Stroke Foundation. I’ve had the opportunity to work at a physiotherapy clinic learning a variety of strengthening and stretching exercises. As well as training sports teams, I have also taught a number of group fitness classes and training with clients one on one. With my experiences, I will be able to help you turn your goals and aspirations into a reality. Get ready for a life changing experience as we take this health journey together. Let me help you be the best YOU, you want to be.

Certifications

  • BaHSc- Exercise Science and Health Promotion
  • Can-Fit-Pro Certified Personal Trainer
  • Hockey Trainers Certification Program
  • First Aid/CPR Certified
  • GoodLife Personal Training Institute Certified
  • TRX Team Certified
  • My BootCamp Certified

Experience

  • Trained varsity athletes at Ryerson University
  • Conditioned soccer and hockey players preseason, in season and post season
  • Training programs for athletes, weight loss and rehabilitation
  • Assortment of clientele; new to fitness, health enthusiasts, younger, elderly

Services

One-on-one fitness regimes to get you the results you want, with options to fit your lifestyle.

One-on-one: I will meet at your house or desired location
$55/$500 for 10 sessions
Time Pressed: Half hour sessions for a quick butt kicking
$30/$285 for 10 sessions
On-line training: Specially designed workout emailed to you
$50 for 4 week program

Counseling and encouragement on all matters of your personal challenges; time and stress management, goal setting, key areas of life balanced.

Face to face: I will meet at your house or desired location
$30/half hour
Phone or online: Ability to sit in your own peace and quite
$25/half hour

Group training is a great alternative to one-on-one sessions, and puts money back into your pocket.

One-on-one: I will meet at your house or desired location
$35 per person
Time Pressed: Half hour sessions for you and your buddy
$20 per person
On-line training: Emails sent to you and your friend
$50 for 4 week program

Bootcamps can help keep you healthy and motivated while being safe and having fun in small groups. 6 weeks, 2 times a week with a minimum of 3 people

Bootcamps: I will meet at your house or desired location
$160 per person
Drop-ins: Come and join the fun when you have the time
$20/session
On-line: When you want, where you want, on your own
$50

You choose your own intensity level to challenge your body, while toning and strengthening.
6 or 9 week progressive workouts, 2 or 3 times a week.

One-on-one: Train hard on your own
12 sessions $500/ 18 sessions $650
Group training: minimum 3 people
12 sessions $160/ 18 sessions $210

Health benefits

More energy

More energy

No energy to do chores? Winded by walking up stairs? Regular physical activity can increase muscle and endurance, boosting your energy levels.

Better sleep

Better sleep

Being physically active can help you fall asleep faster, and make sure that you stay fast asleep for the whole night.

Control weight

Control weight

Exercise helps you burn calories, burning calories will help maintain and loose weight. The higher the intensity, the more you burn. Get moving today!

Improves mental health and mood

Improves mental health and mood

Need to blow off steam from a stressful day? Working out is one of the best ways to do it! Exercise will also release endorphins in the brain, making you feel better and happier.

Decrease blood pressure and resting heart rate

Decrease blood pressure and resting heart rate

High blood pressure and resting heart rates increase your risk for heart disease. Exercise can help reduce blood pressure and give you a lower resting heart rate.

Decrease cholesterol levels

Decrease cholesterol levels

Exercise boosts high-density lipoprotein (HDL), or the “good” cholesterol and decreases triglycerides keeping your heart and arteries healthier.

Reduces risk of chronic diseases

Reduces risk of chronic diseases

Along with decreasing your risk of heart disease, it also reduces other risks for health; type 2 diabetes, stroke, depression and even some cancers.

Decrease stress

Decrease stress

Exercise helps relieve stress, making you feel better. Increased core temperature while working out can lead to reduced muscle tension. Start feeling better today!

Strengthen bones and muscles

Strengthen bones and muscles

You need your muscle and bones for everything you do. The stronger and healthier they are, the better you will be and feel.

Advantages of a Health Professional

Accountability and Motivation

Accountability and Motivation

Always have an excuse for not being physically active? I won’t allow that to happen anymore. I will encourage you before, during and after our sessions to keep you wanting to come back for more.

New perspectives and ideas on health, nutrition and fitness

New perspectives and ideas on health, nutrition and fitness

Tired of all the fad diets and the new “ways to loose weight”? I will help figure out what works best for you.

Help over come plateaus

Help over come plateaus

Stuck on those last 5 pounds? I will help breakthrough those plateaus and maximize your workouts.

Positive support and friendly environment

Positive support and friendly environment

I will always be there every minute of your workout. I will support you to keep you motivated towards your goals.

Proper form and tempo

Proper form and tempo

Never hurt yourself during a workout again. I will ensure you engage the correct muscles and use proper form and tempo to get the most out of every workout.

Personalized program to get YOU to your goals

Personalized program to get YOU to your goals

Whether you are training for a race, prepping to play a sport, or just to get more active, my personalized programs for you will get you there.
RESULTS
RESULTS
RESULTS

Follow me on Instagram @sarahpallasfitness

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