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Nutrition Coaching

Personalized Meal Plan - $225

  • consultation and assessment
  • personalized meal plan and explanation
  • measurements
  • Grocery list, recipes, portion guide
  • recommendations
  • 1 follow-up of 30 minutes
  • coaching

3-Month Holistic Plan - $449

This plan provides an in-depth approach to specific health conditions: acne, allergies, anxiety, arthritis, asthma, attention deficit disorder, autism, cholesterol, diabetes, digestive issues, eating disorders, obesity, skin disorders and others. If you are followed by a doctor, this program can be a beneficial addition.





6-Month Transformation Program

Were you told to finish your plate as a child? Do you eat food that is in front of you, even though you are not hungry? Do you eat well all day and ruin it in the evening? Do you celebrate weight loss by eating food you don’t allowed yourself to eat? Do you crave towards chocolate, soft chewy food (bread, muffin, donuts) or crunchy and salty food (crackers, chips)?

Do you carry 40 pounds or more? Do you think that no matter what you try you will not achieve or maintain your goals?


If you answered yes to at least 2 of those questions, this program is for you!


Most of us are all gung-ho the first month of a diet program and the motivation fade away. This is why InStep created this special 6 month program, to start on motivation and keep going with knowledge, positive reinforcement, reasoning, collective support, learning to put yourself first, meaning to give yourself more value and love with quality food, thoughts and movement!


Email us with your WHY and we will get back to you.



Kitchen and Pantry Makeover - $349

Our nutrition coach will go through and assess the food in your pantry and take you shopping at a local grocery store. 


This plan includes:

  • reading and understanding labels
  • choosing the right food based on your budget
  • do and don’ts, what to avoid and how to choose healthier options
  • organic vs non-organic
  • grocery list/tools and recipes
  • cooking method and kitchen tools

Grocery Store Visit - $85

  • visit of a down-town Gatineau grocery store
  • list of food
  • understanding food labels
  • foods to avoid
  • healthy options and suggestions

Follow-ups

After receiving your training or meal plans, we offer a 45-minute session to measure progress, to adjust you plan, to discuss any obstacles or issues you may have, to offer solutions and support to overcome them and to take measurements.

  • follow-up - $65 or 3 for $180
  • measurements, weight, photos: $35

Female Health



Female Hormone Program - $749

Our FEMALE HORMONE program is designed for those who want to have a harmonious menstrual cycle without physical, emotional and psychological symptoms, for those who want to prevent vascular diseases (women in menopause die more often from heart diseases than any other diseases*) and for those who want to live a healthy menopause (Yes, difficult Premenstrual syndrome (PMS) inevitably lead to difficult often unbearable menopause).


FEMALE HORMONE program includes:


  • consultation and thorough assessment of your symptoms, your health and your lifestyle
  • personalized nutrition plan including what food to eat and avoid, recommendation , recipe booklet and changes to adopt when buying and preparing your food
  • recommendations regarding lifestyle and hygiene, as well as physical activities
  • coaching
  • 5 follow-ups
  • adjustments to the plan if needed

*www.webmd.com/menopause/guide/menopause-heart-disease#1

Movement

Physical assessment - $75

Instep believes that a fitness assessment is essential to providing an appropriate and personalized plan for your needs. If you are a new client, this one hour evaluation is mandatory before moving on to other training services. This assessment includes a discussion of your goals, taking your measurements (measurements, weight and percentage of fat), an assessment of posture and your current physical condition (endurance, mobility and awareness). The importance of the fitness assessment would be asking your doctor for medication without him asking you what is wrong!



Personal Training

  • 60 minute session in private studio - $50
  • package of 10 sessions - $425 (1 payment of $400)
  • package of 20 sessions - $775 (1 payment of $750)
  • package for couples available

*sessions must be taken within 10 weeks

**sessions given in our private studio

***24 hour notice is required to cancel or reschedule 



Personalized Training Plan - $140

  • 1 training plan build in 2 to 3 phases

  • peasurements and photos (optional)
  • explanation of your training plan in the gym*

*in our private studio


Glutes program - $50

  • 3 month, 3 phase program, 3 days/week (35 to 45 min)
  • includes videos and photos
  • includes a pack of 3 quality elastic bands
  • *note that shipping for the bands may apply


Home Gym Shopping

With your goals and interests in mind, we will help you design your home gym and find the right equipment that meets your needs, budget and space availability. Contact us for pricing and more details. 


Call for price. 




Our ability to move is primordial to our health. Great body mobility improves physical health, sport performance and energy. Stick Mobility™ is a combination of joint mobilization, strength training and deep fascial stretching. You are an athlete or someone concerned about their health, regardless of your age, if you are injured, physically restricted, or have any interests in your wellbeing, Stick mobility™ can improve your range of motion, your muscle activation, full-body strength, and body awareness. If enhancing joint stability, performance, movement, endurance, motor control or decreasing the risk of injuries, Stick Mobility™ training is for you!


For more information on personal or group class, please contact us!


Buy your mobility stick here


Education


Education and seminars

  • Workplace or School workshops, seminars and presentations
  • Nutrition for sports
  • Special events and much more...

Contact us to discuss your needs.

For your free 20-minute consultation or to book an appointment

Contact Us