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Summer Shred

Get summer ready with this four-week program designed to give you the tools to build lean muscle and maximize fat loss.

About this Course

Four Weeks to Get Beach-Ready

This four-week program is designed to help you achieve your fitness goals with the guidance of expert personal trainers, nutrition specialists, and Oval coaches. The program incorporates InBody technology to monitor and measure your progress at the beginning and end of the program, ensuring that you see tangible results. This program, running from June 3 to 28, is valued at $450 and available to Oval members for only $49. The program includes the following features to help you achieve your fitness goals:

  • A Nutrition 101 Seminar

  • Two InBody Scans

  • Live Q&A Sessions with a Personal Trainer

  • Weekly Workout Programs

  • Weekly Fitness Classes

  • Direct and Ongoing Access to Trainers

  • Access to a Private Facebook Group

  • Prizes and Swag

Program Details

Everything You Need to Know

  • 01

    Program Schedule

    All registrants should complete their InBody scan prior to the start of the program on June 3, 2024. The InBody scanner is located on the 3rd floor in the Fitness Centre.

    Week 1:

    • Monday, June 3: Week 1 Schedule Emailed
    • Tuesday, June 4: Live Q&A on Facebook at 10:00am
    • Tuesday, June 4: Fitness Class at the Oval with Ciara at 6:00pm
    • Friday, June 7: Week 1 Check In Via Email – Answers Submitted in a Form

    Week 2:

    • Monday, June 10: Week 2 Schedule Emailed
    • Tuesday, June 11: Live Q&A on Facebook at 10:00am
    • Tuesday, June 11: Nutrition 101 Seminar at 6:00pm
    • Friday, June 14: Fitness Class at the Oval with Ryan at 6:30pm
    • Friday, June 15: Week 2 Check In Via Email – Answers Submitted in a Form

    Week 3:

    • Monday, June 17: Week 3 Schedule Emailed
    • Tuesday, June 18: Live Q&A on Facebook at 10:00am
    • Tuesday, June 18: Fitness Class at the Oval with Ciara at 6:00pm
    • Friday, June 21: Week 1 Check In Via Email – Answers Submitted in a Form

    Week 4:

    • Monday, June 24: Week 4 Schedule Emailed
    • Tuesday, June 25: Live Q&A on Facebook at 10:00am
    • Friday, June 28: Fitness Class at the Oval with Ryan at 6:30pm
    • Friday, June 28: Final InBody Scans
  • 02

    Fitness Class Description

    Total Body Fusion Fitness

    Welcome to our Total Body Fusion Fitness class, where we combine the best elements of resistance training, cardio, sports drills, and innovative exercises to deliver a workout experience like no other.

    Are you ready to elevate your fitness game? Our dynamic class is designed to engage every muscle group, challenge your cardiovascular endurance, and enhance your agility, balance, and coordination. With a fusion of exercises carefully curated to target different areas of the body, you’ll enjoy a full-body workout that leaves you feeling energized and empowered.

    Expect to break a sweat as you tackle a diverse range of movements, from traditional strength exercises like squats and lunges to dynamic cardio intervals and functional training drills. Our experienced instructors will guide you through each exercise with proper form and technique, ensuring maximum effectiveness and safety.

    But that’s not all – we’re constantly introducing new and exciting exercises to keep you on your toes and prevent workout boredom. From kettlebell swings to battle ropes, medicine ball throws to agility ladder drills, every class offers a fresh challenge to keep your body guessing and your mind engaged.

    Whether you’re a fitness enthusiast looking to take your training to the next level or a newcomer seeking an exhilarating workout experience, our Total Body Fusion Fitness class is perfect for you. Join us and unleash your strength, stamina, and potential as you sculpt a leaner, stronger, and more resilient physique. Let’s sweat, smile, and succeed together!

  • 03

    Nutrition Seminar Details

    Fueling Your Body: Nutrition 101

    Join us for an enlightening journey into the world of nutrition with our Precision Nutrition Level 1 Coach. In this comprehensive seminar, we’ll delve into the fundamental building blocks of a balanced diet, focusing on macronutrients with a special emphasis on the powerhouse that is protein.

    Discover the essential role that protein plays in supporting muscle growth, repair, and overall health. Learn how to calculate your protein needs based on your activity level, body composition goals, and lifestyle. From lean meats to plant-based sources, we’ll explore a variety of protein-rich foods to suit every dietary preference.

    But nutrition isn’t just about what you eat; it’s also about what you drink. In the scorching summer months, proper hydration becomes paramount. Our coach will discuss the importance of staying hydrated and how incorporating electrolytes into your water intake can help replenish vital minerals lost through sweat, ensuring optimal performance and well-being.

    Moreover, we’ll debunk the myth of perfection and embrace the concept of progress. Striving for perfection in your diet can often lead to frustration and burnout. Instead, we’ll focus on the journey of continual improvement, celebrating small victories along the way. By adopting a sustainable approach to nutrition, you’ll achieve lasting results and maintain a healthy relationship with food.

    Whether you’re a fitness enthusiast, an athlete, or simply someone looking to enhance their well-being, this seminar is for you. Empower yourself with the knowledge and tools needed to fuel your body effectively, so you can thrive both inside and out. Join us and take the first step towards a healthier, happier you!

  • 04

    Prizes & Oval Gear

    Each registrant will receive Oval gear and promotional items. In addition, prizes will be given to the man and woman who have the highest percentage of lean muscle gained throughout the program, and for the man and woman who have lost the highest percentage of body fat.

  • 05


    In order to register for the program, each participant must have a valid Oval membership for the duration of the program (June 3 – 28, 2024). Participants must be 18 years of age or older to register. Initial InBody scan must be completed before the end of the day on June 3, 2024.


Ryan Delaney

CFES-PT, NSCA-TSAC-F – Ryan’s goals as your trainer are to help you gain muscle, lose weight, move better, or be the best version of yourself. Ryan is certified through the National Strength and Conditioning Association as a Tactical Strength and Conditioning Facilitator and completed two Performance Mentorships through EXOS/Athletes Performance.


Ciara Hennessy

BSc Sport & Exercise, PN1, GGS-1 – With a bachelor’s degree in Exercise Science, certificates in nutrition and behaviour change, and a passion for making fitness fun, Ciara helps clients reach their true potential and make lasting positive changes. Look, feel and perform at your best, and enjoy the process!

Register Now

Secure Your Spot

We know that jumping into a four-week program may feel overwhelming. If you are interested in learning how Personal Training can help you reach your fitness goals, send us an email!

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