Our Services
We offer fitness and nutrition coaching programs for First Responders and shift workers.
Based in Ottawa, Ontario, we're grateful to offer our services locally and internationally. Enjoy easy, accessible, and flexible programs that meet you wherever you’re at.
BENEFITS OF FITNESS FIRST
Your workouts are designed to build strength and cardiovascular capacity to make you feel physically confident at work and in everyday life. Whether at home or the gym, give us an hour of your day - we’ve got you covered.
CUSTOM WORKOUT DESIGN
The days of worrying about your form and getting injured from programs that don’t provide any feedback are behind you. Your coach will ensure your technique is dialled in before progressing to heavier, more technical movements.
Technique oversight
SUPPORT & ACCOUNTABILITY
Ongoing communication between you and your coach helps to keep you accountable and builds consistency. A sure-fire recipe for you to reach your goals faster, even on those tough night shift rotations.
WE GET IT!
Fitness First is made by and designed for first responders. Most people won’t understand your lifestyle, but we do.
From managing your sleep schedule to meal prepping for those long 12-24hr shifts, we’ve mastered the ins and outs of getting your body and mind prepared for the job, and we’re here to help you do the same.
Your blueprint to feel stronger, more energized, and fully confident both on and off the job.
CHOOSE YOUR PROGRAM
Nine-month strength and conditioning program designed by and for the current and future Paramedic.
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Many paramedic students struggle with the physical fitness preparation to pass their lift tests and physical tests required for employment simply due to not taking their physical training as seriously as their academic training.
Which is just as important to study for, but often pushed aside until it becomes a problem.
This leaves them with a failing grade, or not getting their dream job.
Sounds terrible, right?
It's not easy to get into the gym several times per week when you’re overwhelmed with other high-energy and attention-demanding courses.
I get it, because I’ve been there during my Primary Care Paramedic (PCP) program
I was on the brink of failing the first semester in 2016 due to a lack of strength.
Was that ever a wake-up call for me.
This is the program I wish I had access to in 2016 or earlier when I knew Paramedicine was the career I wanted.
This is why I created Medic Up - to fill the gap that leaves students unsuccessful in their lift tests every single year.
To alleviate the worry of losing THOUSANDS of dollars on the service’s required physical test and the opportunity cost of not securing a job.
But, this won’t be you…
Consider Medic Up tutoring for your physical fitness exams and eventually hiring tests.
This program is created from boots-on-the-ground Paramedic experience compiled into job-related fitness which makes me confident you will pass your physical test with ease if completed as prescribed.
For working Paramedics returning to their regular duties after extended leave - you will need to pass the same physical test - Medic Up would be a perfect training program to build your confidence before returning to the workplace.
How does Medic Up work?
As a student, the program is ideally started in late summer/early fall, and the last 3 months will be your peak strength phase, which will be in the spring months when lift tests for school and Paramedic services typically are held
When you sign-up, you’ll receive a welcome email with an invitation to make an account through our coaching software, True Coach
This is where all of your workouts will be and where you’ll have the ability to message me with any questions
You will first be assigned an intro day that includes helpful videos and pertinent details to start your new program on the right foot. Each week, you will have four workouts assigned
Three days will be your main lifts and conditioning
The last day will be mobility-focused and conditioning
I will provide feedback on any videos you attach to your exercise and encourage you to film most of your lifts at the beginning for your own self-awareness and how you’re matching the demo video
You will need access to a gym, which most Colleges have gym memberships included with their tuition
The program itself is progressive from phase to phase - meaning we will start slow and light, building each month, and peaking in strength at the time of your test
Each workout will have a coach’s note to read before you start your workout to have an idea of what to expect for that specific day
I’m in! But what experience do I need?
Barbell training experience is a plus, but if you don't have it, that's ok! Since you’ll receive feedback if needed through your weekly review to make sure you’re moving safely.
The Barbell Intro package
This one is for our locals in Ottawa.
Three in-person sessions to review and learn the basics of: squatting, deadlifting, pressing, benching with the barbell (and dumbbell review if required), lifting with a prescribed tempo, working with RPE, and much more
These will set you up for success during the program and we can review other exercises you’re having difficulty with as well.
Price for three sessions: $240 ($80/hr; typically $90/hr)
Separate prices for groups will be made as requested depending on the number of people interested (for garage sessions).
If interested, send an email to: hello@fitnessf1rst.ca
Have any more questions? Feel free to send an email and I’d love to chat with you.
Ready to sign up? HECK YES YOU ARE! Be proud of yourself for taking that initiative and not waiting before it’s too late to take this subject seriously.
Enter your info and let’s get started.
Remember, you can cancel at any time by emailing us before your next payment is made.
See you inside True Coach!
LIMITED SPOTS AVAILABLE
All workouts and communication will be through TrueCoach:
One personal training session included EACH MONTH of your membership!
Each month of being in the 1-on-1 program, a personal training session will be booked to go over anything you’re having trouble with or want more time fine-tuning throughout your online workouts
If you’re local to Ottawa, this will be in-person, if not, this will be done online via Zoom
Customized workouts tailored to your goals, equipment on hand, and amount of time available to train
Goals may include (but are not limited to): beginning your fitness journey, increasing strength, continuing to train while recovering from injury, general fitness, service-specific fitness preparation, etc.
Each exercise your coach programs will include a video demonstration of the movement
Check-ins twice per week
Your coach will message at a minimum twice per week to review and reply to your videos, comments, workout attendance, and go over your weekly check-in (stress, nutrition, sleep, weekly goal)
You’re encouraged to send videos of yourself performing any movements for technique oversight and feedback
After you are all signed up (yaaaay!), your coach will assign an intro week to you that includes:
Questionnaire to help your coach create your custom program
Movement assessment to understand any of your current limitations
Information for you that will be helpful during this new journey!
Guaranteed 48hr response time outside of check-in day, unless otherwise discussed with your coach
Ability to move between different memberships and cancel your membership with one-week minimum notice (regardless of when you cancel, you will still receive service for the entire month you paid for).
1-ON-1 IS FOR YOU IF:
You’re in the market for a custom exercise program based on your current lifestyle and abilities
You’d benefit from having the accountability an experienced coach in your field brings who understands the shitshow shiftwork brings to the table.
Who is also fully committed to your success and achieving your specific fitness & lifestyle goals
You’ve always wanted to work with a personal trainer but you workout at home and have no interest in going to a commercial gym
You’re new to exercising and are intimidated by the whole process of strength and conditioning. WE GET IT. You are so welcome here and we remember being exactly in your shoes.
1:1 Monthly Nutrition and Lifestyle Coaching
FITNESS FIRST IS FOR
PARAMEDICS
Are you getting winded walking up your patient’s stairs with all of the medical bags?
Do you have days of feeling like you need the Ventolin more than your patient?
Are you feeling nervous for an upcoming fitness evaluation for a job hire or promotion?
POLICE OFFICERS
Is your bulletproof vest and equipment filled duty belt weighing you down everyday?
Are you becoming short of breath easily after small sprints with the added weight?
Are you feeling less mobile from sitting in non-ideal positions for prolonged hours on your shift?
FIRE FIGHTERS
Are you struggling with carrying the 80-100lbs or more of extra weight into calls?
Are you struggling to keep up during overhaul for a prolonged time?
Are you beginning to go through your air bottle faster than you used to?
CLIENT LOVE
IS VERSATILITY
Your workouts are designed to be done anywhere, anytime, with a range from no equipment to a fully stocked gym. This makes it near impossible to avoid exercise.
“Georgia’s workouts have been kicking my butt all quarantine - they’re sneaky! You feel like you’ve done an hour plus in under 20 minutes. ”
— Allison McKenzie
Primary Care Paramedic, Ontario Canada
We know the challenges of shift work and the life of being present for 911 calls daily.
Fitness First is built by and for first responders with high stressors, inconsistent sleep schedules and the everyday life craziness outside of the job. We understand you will have off days and weeks ahead. We’re here for you to adjust your workouts as needed and be your biggest fan along the way.
We help First Responders take the thinking out of their Fitness.
HERE’S HOW WE TRULY TAKE THE THINKING OUT OF YOUR WORKOUTS
TIME EFFICIENCY
We understand that you may not love being in the gym forever. We make sure to include only the essentials in Medic Up, aiming for 1-1.5 hour max from warm-up to cool down.
If you're in 1:1 coaching, you’ll have a conversation with your coach about how long you have for your sessions.
ACCOUNTABILITY
Depending on the membership you invest in, your coach will hold you accountable and prevent you from straying away from your goals when life happens. We take the thinking out of your workouts to make exercise as easy as possible for you to accomplish.
We take your goals as our own and want to see you succeed.
VIRTUAL & in-person COACHING
Giving you the option of online or in-person training, or combining both — whatever works best for your learning style and schedule.
For online, you will be able to send your coach video feedback for review, view a video demonstration of each exercise through our app, and much more to keep your session running smoothly.