Weight Loss

Lose Weight and Keep It Off!

At Great Fit Weight Loss & Life Coaching, clients are offered an individualized formula for success which includes:

  • a network of specialized health care professionals
  • Registered Physiotherapist, who will perform a physical assessment to identify problem areas, set goals and design a specific exercise program that fits your needs
  • Acupuncture to help curb appetite, cravings, and help aid with anxiety and addictions
  • Balanced Nutrition
  • Certified Professional Life Coaching
  • Certified Personal Trainer

At Great Fit Weight Loss & Life Coaching, we provide you with the knowledge and skills in order to meet your goals and maintain them. The guidance provided from our health care team will help you start a new path to wellness. Our values embrace the healthy components essential for obtaining overall well-being. We believe that exercise, healthy eating, balanced lifestyle, reducing stress, and staying positive will increase your quality of life.

weight loss

Balanced Lifestyle

Healthy Eating

There is an important relationship between good nutrition, a healthy weight, reduced risk of chronic disease and overall health. A healthy diet combined with regular exercise can help you reach and maintain a healthy weight.

At Great Fit, we stay away from fad diets and yo-yo dieting. It is important to maintain a balanced regimen and to remember "moderation not deprivation". Based on Canada's Food Guide, an analysis will be made by a Certified Professional Coach on your current diet and will determine what changes need to be made in order for you to obtain a healthy body weight. You will be educated on which foods to stay away from and which foods will help you reach your goal.

Exercise Regularly

Exercise is an important aspect of a healthy lifestyle and can improve your quality of life. Work up a sweat and walk as an activity to boost your energy! Walking is the #1 most used exercise routine for losing weight. Getting a sufficient cardiovascular workout (aerobic exercise) increases the body's ability to efficiently distribute oxygen to the cells. Aerobic exercise also improves heart and lung fitness, flexibility and balance. Resistance training (or weight training) is also important in order build strength and anaerobic endurance. It is important for improving bone and joint function, bone density and increasing strength in the muscles, tendons and ligaments. A well balanced exercise program consists of resistance training as well as aerobic exercise. Exercise can accelerate weight loss and also reduce risk of:

  • Cardiovascular disease
  • Type 2 diabetes
  • High blood pressure
  • Arthritis
  • Osteoporosis
  • Falls
  • Depression
  • Stress and more!

At Great Fit Weight Loss & Life Coaching Centre, you will complete a physical assessment with a Registered Physiotherapist who will prescribe an appropriate exercise program designed to meet your needs. Our professional health care team will educate you on the importance of exercise and show you how to properly execute those exercises in our well-equipped gym.


*Hold each stretch for 20 seconds, stretch slowly, breathe regularly during the stretch, repeat stretch 2-3 times each side.


Balanced Lifestyle

A well balanced life can be difficult for some to accomplish. Many factors can cause us to feel imbalanced which can lead to stress. Some questions you can ask yourself to determine if your life isn't balanced are:

  • Do I make little time for important relationships (family, friends)?
  • Do I often work overtime and work during personal time?
  • Do I take few breaks during work?
  • Do I eat the wrong foods or over-indulge?
  • Do I complain about being too busy, easily forget or am constantly making mistakes?
  • Do I have no time for hobbies?
  • Do I exercise?
  • Do I have trouble falling asleep?

Using specific strategies and techniques, your Certified Professional Coach can help you address any health or personal goal you are struggling with. By stressing accountability, the results will be an increased self-awareness, commitment and confidence beyond what you have been able to achieve on your own.


Stay Positive

Positivity is a powerful tool! Having a positive attitude can make you feel inspired, confident, happy, optimistic, and it gives you the strength and energy to not give up. This frame of mind is important in living a happy, healthy life. The weight loss & life coaching program that we offer at Great Fit can help give you a more positive attitude with coaching, exercise, and good nutrition. It has been proven that when you exercise, your body releases chemicals called endorphins. Endorphins act as natural pain killers and are also the body's "feel-good" chemicals that boost your mood! There have also been studies conducted on the power of a smile. When we smile, a positive feedback loop sends the information to our brain, reinforcing our feeling of joy. Smiling activates the release of neuropeptides, such as dopamine, endorphins, and serotonin, which reduces stress, lifts your mood and can lower your heart rate and blood pressure. Not only can smiling benefit you, it can also benefit those around you. Smiling is contagious and radiates good energy!

Stay Positive

Sleep Well and Reduce Stress

Sleep plays an important role in your overall health. During sleep, your body is hard at work supporting healthy brain function and protecting your physical health. Not getting enough sleep or poor quality sleep will wreak havoc on your system, limiting your body's ability to release the hormones necessary to repair, restore, and refresh cells while you sleep. The result? A more rapidly ageing body and brain! No thank you! Sleep deficiency has been linked to weight gain and increased risk of cardiovascular disease, kidney disease, high blood pressure, diabetes, and decreased brain function (ie. depression, difficulty concentrating/making decisions). Inadequate amounts of sleep can cause stress and in turn can affect your sleep, it's a viscous cycle! This increase in stress can negatively impact your overall health and your waistline. Aim for 7-8 hours a night to enable your hormones to do their job. Many factors can stop you from having a good night's sleep and our Certified Professional Coach can help you identify what those factors are so that you can start feeling awake and energized in the mornings!

Sleep well

Portion Knowledge

The biggest problem most Canadians have when trying to lose weight is not what they eat, but simply how much they eat. You must know your portion sizes if you want those pounds to disappear.


Water Portions

You should be drinking at least 8+ large glasses of water (3 liters) a day. It keeps you hydrated and helps those pounds fall off faster!

Water Portions

Meat Portions

According to Canada's Food Guide, women should be eating two servings of meat or meat alternatives per day where as men should be eating three. One serving of meat is about 75g (2.5 ounces) and should only cover one quarter of your plate.

  • Beef tenderloin: 75g and 3.5 cm thick = one serving
  • Lamb loin: Two pieces total one serving (75g and 2.5 cm thick)
  • Pork tenderloin: 75g and 2.5 cm thick =one serving
  • Chicken breast: 75g= one serving
Meat Portions

Pasta Portions

Half a cup of COOKED pasta is one serving according to Canada’s Food Guide. Adults should eat 6-8 serving of grains per day. When looking at your plate, grains should take up one quarter of it.

  • Mixed mini pasta: ¼ cup dried = one serving cooked
  • Rotini: ⅓ cup dried = one serving cooked
  • Pappardelle: one dried nest = one serving cooked
  • Spaghettini: when held in a dried bunch the diameter should be no bigger than a dime. This is one serving size.
Pasta Portions

Vegetable Portions

When you begin to serve yourself a meal, start with the freshest thing on the menu; vegetables. Fill up half your plate with non-starchy vegetables before anything else. They fill you up wile consuming very few calories compared to everything else on your plate.

Women need 7-8 servings of vegetables and fruit per day and men need 8-10 according to Canada’s food Guide. Are you getting enough? Below are some examples of what one serving looks like.

  • Corn: ½ a cup = one serving
  • Broccoli: 1 large floret (½ a cup) = one serving
  • Mushrooms: 6 small or ½ a cup = one serving
  • Green beans: 1 handful (½ a cup) = one serving
  • Potatoes: 2 small or one medium = one serving
  • Tomatoes: 3 slices from a medium tomato (½ a cup) = one serving
  • Carrots: 1 large (½ a cup) = one serving
Vegetable Portions

Cheese Portions

Cheese can be a very easy way to pack on unwanted calories if you’re eating too much of it. Here are some examples of what one portion of cheese should look like.

  • Marble cheese: 25g =one serving (8g of fat)
  • Swiss: 26g = one serving (7g of fat)
  • Cream cheese: 29g = one serving (10g of fat)
  • Parmesan: 25g = one serving (7g of fat)
  • Camembert: 33g = one serving (8g of fat)
  • Feta: 38g = one serving (8g of fat)
  • Blue cheese: 27g = one serving (8g of fat)
  • Bocconcini: 33g = one serving (7g of fat)
Cheese Portions

Fruit Portions

Morning is the perfect time to enjoy some fresh fruit! It’s sweet and refreshing to wake you up in the morning or to settle your late night sweet tooth. Here are some portion size examples.

  • Grapes: 20 or a small bunch
  • Grapefruit: ½ a fruit
  • Kiwi: 1 large
  • Pineapple: ½ a cup
  • Honeydew melon: ½ a cup
  • Dried fruit: 1 handful or ¼ of a cup
Fruit Portions

Nut Portions

Nuts are rich in good fats and leave you feeling very satisfied. About ¼ of a cup makes up a serving. Here are some examples of portion sizes for nuts.

  • Cashews: ¼ of a cup (26 dry-roasted cashews) = one serving 196 calories and 16g of fat
  • Walnuts: ¼ of a cup (26 raw walnut halves) = one serving 191 calories and 19g of fat
  • Almonds: ¼ of a cup (30 raw almonds) = one serving 206 calories 18g of fat
Nut Portions

12 Week Weight Loss Program

Week 1

  • Coaching Discovery Session (2 hours)
  • Physical Assessment
  • Acupuncture Treatment
  • Personal Training (2-3x/week)

Week 2

  • Coaching Session
  • Two Acupuncture treatments
  • Nutrition Analysis
  • Review & Recommendations of weekly food journal
  • Exercise Prescription
  • Personal Training (2-3x/week)

Week 3

  • Coaching Session
  • Two Acupuncture treatments
  • Review & Recommendations of weekly food journal
  • Personal Training (2-3x/week)

Week 4

  • Coaching session
  • Acupuncture treatment
  • Review & Recommendations of weekly food journal
  • Personal Training (2-3x/week)

Week 5-8

  • Coaching sessions
  • Acupuncture treatment
  • Review & Recommendations of weekly food journal
  • Personal Training (2-3x/week)

Week 9-12

  • Coaching sessions
  • Acupuncture treatment
  • Review & Recommendations of weekly food journal
  • Personal Training (2-3x/week)

We are here to help you confirm your health Care Coverage. Our Great Fit program could be partially covered through your Extended Health Care Benefits.

Book an appointment today!

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