Fitness programs designed for life in Montreal.
Beginner-friendly programs that fit your lifestyle with
local route maps, gym/workout picks, and meal plan spots (Plateau, Verdun, Villeray, West Island, Laval, South Shore).
Montreal 8-Week Program (Most Popular & Best Value) (PDF)
Best for: « I want a personalized workout and diet plan catered to my Montreal lifestyle and I’ll follow it »
You already have the Starter Kit. This is the full program:
- 8–16 week complete program (Gym + No Gym option)
- Built around your goal: Fat Loss / Endurance / Strength / Longevity
- Montréal Cardio Menu (STM / indoor / outdoor / gym) — winter-proof
- Route templates (20 / 30 / 45 minutes) you can repeat anywhere (walk or run)
- Gym Picker system + scorecard (so you pick the right gym fast)
- Nutrition system + restaurant strategy: meal combos + grocery defaults + ordering rules
- Restaurant recommendations by zone (real Montréal spots you can actually go to)
- Trackers + templates: weekly tracker, habit tracker, “busy week” fallback plan
- You choose your goal + schedule + gym access, then plug into the right track and follow the progression map.
$ 19 one-time
Instant download. Start today.
Montreal-style Coaching – Limited Spots
Best for: « I want structure & accountability. »
What you get:
- 8-week personalized plan (With Gym + No Gym option)
- Initial phone call + weekly check-ins + messaging support
- Adjustments + accountability
- Emphasis on your goal (fat-loss, endurance, strength)
- Montreal cardio menu (STM / indoor / outdoor / gym)
- Diet & grocery plan catered to your borough
- Progression rules (exactly what to increase, when)
- Trackers + templates (weekly tracker, habit tracker, “busy week” fallback plan)
$ 149/mo
Reply within 24 hours after applying.
Montreal Personalized Plan (Done-for-you)
Best for: “I want the program built around my schedule and borough — so I don’t guess.”
What you get (everything in the Montreal 8-Week Program PLUS customization):
- I set up your exact weekly schedule based on your availability
- Exercise selection tailored to your gym/no-gym + equipment + level
- Your best cardio lane chosen: STM / indoor / outdoor / gym
- Borough-based picks (curated):
- 3 route options near you (20 / 30 / 45 minutes)
- 2 gym recommendations (or best gym type + 1–2 picks)
- Restaurant strategy for your area (ordering rules + example meals)
- Clear targets + progression plan (so it’s not too easy or too hard)
- Optional: 1 quick adjustment after your first week (based on feedback)
$129 CAD (one-time)
Delivered within 48 hours.
How it works:
Quick comparison (30 seconds)
- $19 Program: Instant download • Self-guided • Start today
- $129 Personalized Plan: Done-for-you setup • Borough-based picks • Delivered in 48 hours
- $149/month Coaching: Weekly accountability • Ongoing adjustments • Best for consistency
If you choose the $19 Montréal 8-Week Program
- Buy the program
- Download instantly (PDF + tracker)
- Start Week 1 today (gym or no-gym track)
Includes a “busy week / bad weather” backup plan that still counts.
If you choose the $129 Personalized Plan (Done-for-you)
- Fill the quick form (borough + goal + schedule + gym/no-gym)
- Buy the personalized plan
- I send your plan within 48 hours (plus 3 route options + 2 gym picks + restaurant strategy)
You won’t guess — you’ll get a plan built around your real week.
If you choose Coaching ($149/month)
- Apply (30 seconds)
- I confirm the best fit + next steps
- Weekly check-ins + adjustments to keep you consistent
Best for: busy people who want accountability and real results.
The Montréal rule (why this works)
This system is designed for real life here: commute + winter + busy weeks — so you always have an option that fits.
What You’ll Get with Nouveau Fitness (Montréal)
Personalized Training Plan (Montréal-style)
Whether your goal is fat loss, strength, or better cardio, you’ll get a plan built around your borough, schedule, and gym access.
You’ll get:
- 2 strength sessions that fit your level (gym or no-gym)
- A simple cardio lane you’ll actually follow (STM / indoor / outdoor / gym)
- Clear progression rules: what to increase, when
- A Plan B for busy weeks (so you don’t fall off)
Our plans take into account your neighborhood, busy schedules, local parks, routes, and gyms, as well as practical indoor options when needed.
Built for real life:
- No overthinking, just consistency
- Short sessions when you’re slammed
- Winter-proof options
Nutrition That Works in Montréal (No Crazy Diets)
In Montréal, good food is part of life — and it shouldn’t get in the way of your fitness.
You’ll get:
- Simple nutrition defaults (protein + fiber + one carb)
- Quick meal combos for home + groceries
- Restaurant rules for cafés, takeout, and social meals
- A realistic approach that supports fat loss + cardio performance
You’ll learn:
- Practical strategies for groceries and quick meals
- Simple nutrition anchors (protein, portions, consistency)
- How to eat well at restaurants, cafés, and social meals
The goal isn’t perfection — it’s long-term balance that fits real Montréal life. This program is for you if:
You live in Greater Montréal
and you want to get leaner, stronger, and more
consistent— without complicated plans.
A Local, Practical, Results-Driven Approach
At Nouveau Fitness, we believe a good program should:
Daniel Marco
Be easy to follow
Fit into your daily routine
Deliver results without overcomplicating your life
Whether you live in Montréal, Laval, the South Shore, or the West Island, our programs are built to support you where you are, right now.