clear, personalized and built around life
personal training & sports performance in guelph.
Every program begins with an initial movement and strength assessment to understand your starting point, goals, and how to build the right plan.
Our plans include: movement and strength assessments, goal setting, customized programming and progress tracking.
independent programming to high-support coaching
choose the level of support that fits you.
Defy’s personal training and sports performance programs in Guelph are built by a team that also treats injuries every day. Every plan starts with a movement and strength assessment, so your program matches your goals, your training history and how your body is moving right now, whether you’re preparing for a sport season, getting back into the gym after time off, or just want structure that fits a busy week.
Because our coaches work alongside our physiotherapy team, it’s easy to keep training through a niggle or pick up where rehab leaves off. We use objective testing like VALD ForceDecks and running analysis to measure progress, and we coach sport-specific strength, speed, mobility and conditioning for everyone from runners to equestrian riders. Team and group training is available on request.
Compare the programs below, or book your assessment and we’ll recommend the right fit.
Foundation Training Program
A strong starting point for people who want professional programming without ongoing coaching.
- 60-minute movement and strength assessment
- Goal setting and training roadmap
- 12-week customized training program in the app
- Exercise demo library and progress tracking
- One program adjustment at week 6
Intro pricing: $349/12 week plan
standard pricing: $449/12 week plan
momentum training program
Coaching, structure, and accountability without regular in-person sessions.
- Full assessment
- Custom training program delivered through app
- Monthly program updates
- Messaging support and accountability
- Video form review
- Weekly habit tracking
Intro pricing: $199/4 week plan
standard pricing: $249/4 week plan
high support monthly training
Ongoing coaching with 1 in-person training session per month.
- Full assessment
- Custom training program
- Monthly coaching
- 1 in-person training session per month
- Program updates and accountability
Intro pricing: $249/4 week plan
standard pricing: $349/4 week plan
high support weekly training
Ongoing coaching with 1 in-person training session each week.
- Full assessment
- Custom training program delivered through app
- Monthly coaching
- 1 in-person training session per week
- Program updates and accountability
Intro pricing: $549/4 week plan
standard pricing: $649/4 week plan
high support weekly plus training
Our highest-support option for people who want the most hands-on coaching and accountability.
- Full assessment
- Custom training program
- Monthly coaching
- 2 in-person training sessions per month
- Ongoing program progression
- Program updates and accountability
Intro pricing: $899/4 week plan
standard pricing: $999/4 week plan
high support weekly plus training
Our highest-support option for people who want the most hands-on coaching and accountability.
- Full assessment
- Custom training program
- Monthly coaching
- 2 in-person training sessions per month
- Ongoing program progression
- Program updates and accountability
Intro pricing: $899/4 week plan
standard pricing: $999/4 week plan
what works for you?
deciding which training option is best.
Foundation Program
Best for someone who wants a customized plan from a professional and can follow through independently.
Momentum Coaching
Ideal for busy professionals who want more support, ongoing updates, and accountability through the app.
High Support Hybrid
Great for people who want flexibility with the benefit of one in-person training session each week.
High Support Hybrid Plus
Perfect for those wanting maximum hands-on guidance, frequent sessions, and high accountability.
Defy will help you choose the best fit based on your goals, training experience, schedule, and desired level of support.
Get started with an assessment and we’ll map you out the right plan for you.
the defy difference
why people choose defy training and performance
customized to you
Built around your goals, current capacity, and schedule.
professional coaching
Expert guidance from experienced coaches who care.
accountability that fits
Choose independent programming or higher support to stay on track.
built for real life
Practical training that works for busy adults and changing schedules.
Yes. The initial movement and strength assessment is included when you enroll in a training program. This helps us understand your starting point, goals, movement patterns, and training needs before building your plan.
Your assessment helps us evaluate your movement, strength, training history, current goals, and any limitations we should consider. From there, we can recommend the program option that best fits your schedule, experience, and desired level of support.
That depends on your goals, training experience, schedule, and how much support you want. The Foundation Program is best for independent training, Momentum Coaching adds ongoing accountability through the app, and the High Support Hybrid options include regular in-person coaching.
No. Defy Training & Performance is designed to meet you where you are. Whether you are new to structured training, returning after time away, or looking for more advanced support, your program is built around your current ability and goals.
Yes. Program adjustments depend on the option you choose. The Foundation Program includes one adjustment at week 6, while Momentum Coaching and the High Support Hybrid options include ongoing updates and progression based on your needs.
Momentum Coaching gives you a customized app-based training plan, monthly updates, messaging support, accountability, video form review, and habit tracking without regular in-person sessions. High Support Hybrid includes app-based coaching plus one in-person training session each week.
Your app-based program may include your customized training plan, exercise demonstrations, progress tracking, program updates, messaging support, and accountability features depending on the program you choose.
No. These programs are for anyone who wants structured, personalized training. That may include athletes, active adults, busy professionals, people returning to exercise, or individuals who want more confidence and direction in their training.
Yes, these programs can be a good fit for people returning to training after an injury, depending on their current condition and goals. Your assessment helps determine the right starting point and whether you need more support before progressing.
Start by booking an assessment. From there, the Defy team will review your goals, training experience, schedule, and desired level of support to help you choose the right program.
defy your limitations
Ready to find a training program that actually works for you? Fill out our form at the link below.