Whether your goal is to build strength, improve endurance, recover from an injury, lose body fat or simply to incorporate more physical activity into your life, we strongly believe the key to success is consistency!

We want to help you stay committed to this journey long-term and we will help you develop a training schedule and plan that fits into your life.

Our Evaluation and Training System

We provide a consultation and full evaluation for every new personal training member at grow. During the initial meeting we discuss your injury history, training history, medical history, goals, nutrition and general lifestyle. Next, we evaluate your movement patterns using the Functional Movement Screen (FMS).

The FMS helps us to establish a baseline of movement. From there, we are able to identify which exercises we can use in your training program and personal training sessions that will be most effective in helping restore proper movement and help you meet your goals.

Each personal training session covers a combination of the following: soft tissue, mobility, flexibility, muscle activation, strength training, and metabolic conditioning.

Each 60 minute program is led from start to finish by a grow coach who will serve as your guide and motivation throughout the hour. The session begins with soft tissue work and movement quality with an emphasis on active stretching and muscle activation. A dynamic warmup into a plyometric circuit concludes the warmup and then we hit the training floor for two to three strength circuits incorporating multiplanar movements to ensure well-rounded strength. You will always finish the hour with heart-healthy conditioning which can be anything from pushing sleds, to riding our airdyne bikes, slideboarding or battling rope exercises.

At grow, we design and coach well-rounded programs to ensure health and longevity for our adult clients. Our programs are led from start to finish by coaches who will show and tell you how to correctly execute your workout. We’re looking forward to helping you grow on your journey!

Hight Intensity interval Training is a form of an Interval anaerobic training that help you burn calories in a more effective way than cardio. It is directed for everyone who wants to lose excess fat or improve endurance and your VO2 max (maximal oxygen consumption).

How does it work?

Each training consists of a proper warm up to prepare your body for an intense activity followed by 4 blocks of Interval training, focusing on your legs, arms, and core muscles. The goal is to quickly put your heart rate up and then relax your pulse during the rest time.

Stick Mobility is a training system that improves your flexibility, strength, and coordination. The system combines joint mobilization, strength training, and active stretching to increase athletic performance, reduce risk of injury, and accelerate recovery.

The exercises use custom-designed Training Sticks as tools to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement.

We provide a consultation and full evaluation for every new personal training member at grow. During the initial meeting we discuss your injury history, training history, medical history, goals, nutrition and general lifestyle. Next, we evaluate your movement patterns using the Functional Movement Screen (FMS).

The FMS helps us to establish a baseline of movement. From there, we are able to identify which exercises we can use in your training program and personal training sessions that will be most effective in helping restore proper movement and help you meet your goals. Each personal training session covers a combination of the following: soft tissue, mobility, flexibility, muscle activation, strength training, and metabolic conditioning.

form of physical activity is one of the best remedies you can offer to your changing body. Our exercise program for future mummies target the healthy joint-alignment as well as respiratory and cardiovascular systems to help you cope with labour and get back into shape after birth. Resistance training combined with aerobic exercises reduces the risk of diabetes and increases the fetoplafental growth (Sanabria-Martinez et al, 2015, p 1172).

How does it work?

The training begins with activating your correct breathing patterns and improving your mobility, where your body actually needs it. We then go through a number of activation exercises and simple coordination drills. During resistance training the focus is put on stability and correct joint alignment, to prevent future low back pain and problems with posture. The cool-down at the end of the session helps your body relax after the training and promotes healthy muscle recovery.

Our senior training programme is a great prevention against many diseases that often happen among the elderly. It improves your cardiovascular endurance, reduces the likelihood of falling and stimulates your brain function.

How does it work?

Each training consists of a mobility warm up followed by coordination exercises that improve your balance, reactivity, and multitasking-abilities. The second part of the training is a series of safe functional strength exercises that target the muscles you mostly need in your daily life.

Nutrition is versatile and individual. It plays an important role in our daily life and influences our body and our health. It is clear to everyone that a healthy approach to food and nutrition is important for well-being. But what is a healthy diet? Everyone has different nutritional needs, as well as different ways of influencing their diet...whether it be due to preferences, work life, health or ethical/religious reasons. A nutrition coaching at Grow should help you deal with your nutrition and your goals and change your eating habits in a long-term and sustainable way.

How does it work?

There are several ways to get started with nutrition coaching. The simplest is to take stock in the form of a conversation about goals, habits and environment, as well as a 1-week monitoring of eating habits and a subsequent evaluation and consultation. For those who are already ready to change something, can benefit from our 1, 3 and 6- month coaching sessions. During these sessions, body mass and health parameters are measured at the beginning, and you will be accompanied and coached during the program on how to change your diet in a most effective way.