Orthocellular Nutrition and Exercise Inc.

Core Strengthen and Balance Program
Stability, Mobility, Movement, Endurance, Strength, and Balance

The hallmarks of the Core Strengthen and Balance Program are stability, mobility, movement, endurance, strength, and balance. This 22-week adult fitness program is designed to build foundational strength in the core region and balance throughout the body. You will also benefit from the gains in overall conditioning and movement efficiency and be able to maintain your activities of daily life.

Feel the strength in your movements again!  

Program Description

The Six Phases

There are six phases in the Core Strengthen and Balance Program as listed below:

Phase I: Core Activation and Joint Stability and Mobility: The sessions in Phase 1 are designed to initiate core activation and improve joint stability and mobility, and static balance throughout the body. They are geared to straightening the body.

Phase 2: Movement Efficiency: The sessions in Phase 2 are designed to improve movement efficiency throughout the body using the five, basic movement patterns of life. They are tailored to readying the participant for the next four phases.

Phase 3: Core Endurance and Strength: Phase 3 is designed to increase core endurance and build core strength. The sessions involve performing exercises from a standing position. In a vertical position you train your body to produce and control the forces experienced during the activities of daily living. 
 
Phase 4: Core Stabilization: In Phase 4, you learn to engage the deeper core muscles before moving into and while holding an exercise to create strength, stability, and mobility. When you work from a stable core you can move with confidence into your exercises and hold them with greater ease. The sessions consist of diaphragmatic breathing, three sets of core stability exercises that work the middle layer, and a cool-down with stretches.

Phase 5: Core Endurance and Strength: Each session in Phase 5 consists of deep breathing, a Yoga-based warm-up, three Yoga sequences for building trunk endurance and strength, a cool-down with stretches for flexibility, and a final relaxation step. This is a workout by way of poses on the mat.

Phase 6: Core Strength and Body Balance: During Phase 6, we put it all together. Here is where the core strength and core balance training happen, but not at the same time. Each session in the Core Strength part of the program consists of a core-based warm-up to awaken the core, followed by three sets of core strength exercises, and a cool-down with stretches. Each session in the Body Balance part of the program consists of a core-based warm-up to awaken the core, followed by three core balance workouts with both static and dynamic exercises, and a cool-down with stretches.

Core Strengthen and Balance Program is geared to adults who are:

• Newly foundational via one of our two beginner level programs, or
  
• De-conditioned folks returning to activity after a long lay off, or
• Active people wanting to improve their core strength and body conditioning.

How do I know it is right for me?

Follow the two-step process below and you will find out if the program is right for you. Start with Step 1: Program Outcomes versus Client Goals.

Step 1: Program Outcomes versus Client Goals?

The overall objectives of the Core Strengthen and Balance Program are to:

1. Activate and stabilize the core,
   
2. Enhance joint mobility throughout the body, 
3. Impart movement efficiency in the body,
4. Initiate core stabilization of the spine,
5. Improve core endurance,
   
6. Build core strength, and
7. Balance the body, both statically and dynamically.

Do the above objectives and outcomes match your fitness goals?

1. If yes, proceed to Step 2: Program Prerequisites below.
2. If not, click to view the next program in the series to see if it is a better fit for you:  Body Strengthen and Stretch Program
   

Step 2: Program Prerequisites

Stream #1: Those participants in this stream need to come in with the following characteristics:

1. Age: Adult aged 25 - 45, M or F   
2. Weight: Normal, within 10% of your set point weight
3. Fitness Level: De-conditioned or active
4. Residence: Northern Ontario
   

Stream #2: Those participants in this stream need to come in with the following characteristics:

1. Age: Adult aged 46 - 65 plus, M or F
2. Weight: Normal, within 10% of your set point weight
3. Fitness Level: De-conditioned or active
4. Residence: Northern Ontario

Do the prerequisites outlined above for Stream 1 or 2 match your personal characteristics?

1. If yes, proceed to Program Cost below.
2. If not, click to view the next program in the series to see if it is a better fit for you. Head over to the Body Strengthen and Stretch page now.

Program Cost

Northern Ontario only via In-home Sessions

The cost of our 22-week Core Strengthen and Balance Program is $2,400*. This amount can be paid in four equal installments of $600 every six weeks. The first installment is due one week prior to the start of the program, which is the beginning of Phase I. Refer to Step 2: Paying for your Program below for the details.

*This price is in effect as of January 1st, 2024 and is subject to change without prior notification. The above cost covers all phases of the program, which includes 44 sessions spread over 22 weeks, or 2 sessions per week with the fitness coach in your own home. Handouts are included, but any exercise equipment is extra. The HST is included in the above price.

Fitness Benefits

The benefits that stem from participation in the program include:

• Activation, stabilization, and strengthening of the core,
• Stability, mobility, and movement in the body, and 
• Balance, both static and dynamic, throughout the body.

And, even more take away value ...

Some of the intangibles that stem from participation in the program that may not be apparent to you include the following:

• You get exercise routines that you can use forever on your own.
• Your body has unique requirements so that is why the program is streamed for age and gender.
• You receive the best of breed in coaching from someone who cares about adult fitness from a prevention standpoint.
• You learn everything you need to know about core strengthening and body balancing because the program covers all the bases.
• You continue with the program on your own at home so there are no additional fees.

Now, go feel the strength in your movements again ...

How do I get started?

Signing up and paying for the program is a two-step process as shown below.

Step 1: Register for the Core Strengthen and Balance Program

To stabilize, mobilize, move, strengthen, and balance your body, fill out the form below. Jim Safianuk will get back to you within two business days.

Jim is an ACE-certified personal trainer (ACE-CPT) and an IONC-registered holistic nutritionist (ROHP) who specializes in the design and development of adult strengthening, weight loss, disease prevention, and longevity programs for those between the ages of 25 and 65 plus.

Yes, we make house visits. The 22-week Core Strengthen and Balance Program will be run in the comforts of your own home, just as it should be. True health and real fitness needs to begin and end in the home each day!

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Register for your Program
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Step 2: Paying for your Program

The First Installment

After Jim contacts you by phone or e-mail and you have agreed on a start date and time, then you need to come back here and pay for your first installment. The first installment is due one week prior to the start of the program.

Let's say your communication with Jim was on January 1st, 2024 and you agreed to go ahead with the program. The start date was set for January 15th, 2024. You would need to pay for the first installment by January 8th, 2024. In this way, we can be sure that you are fully committed to the program before we get started.

The Second, Third, and Fourth Installments

Following along with the above example, second, third, and fourth installments would then be due on February 22nd, April 8th, and May 21st, respectively, or six weeks apart. 

Checkpoint ...

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