CONTACT INFORMATION

Michael Farach

Certified Boxing Instructor / Personal Fitness Trainer

www.farachfitness.com

(c) 613-795-7062

Ottawa, ON, Canada

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HOURS OF SERVICE

Regular Hours                      Weekend Hours

Monday - Friday                   Saturday - Sunday

8:00 am - 9:00 pm              9:00 am - 6:00 pm

© 2017 Farach Fitness

 

BENEFITS OF HAVING A PERSONAL TRAINER

 

Personal fitness training is a great way to stay focused and committed to your workout program. Having a certified professional guide you to reach your fitness goals is also the safest approach to exercising because you learn proper technique.  The benefits of personal training is that you will have a customized program tailored specifically to YOUR needs. Perhaps you’re just beginning to work out on a regular basis, or maybe you’re an athlete looking to get to the next level. Whatever your situation and goals, having a personal trainer will help you achieve them faster.

 

As a certified personal fitness trainer and boxing coach instructor, I am able to offer two different workout programs that can be tailored to your specific needs. The first is the standard workout routine that will help to improve cardiovascular conditioning, increase muscular strength and muscular endurance while developing flexibility through both traditional and innovative techniques. The second is a workout program that incorporates boxing drills. Your first training session will be an orientation where you will learn the fundamentals of boxing: learning how to properly wrap your hands, stand, move, and throw different punches and combinations. You will progress through each session by learning new skills and practicing those skills by performing boxing related fitness drills. Boxing is a fun and different approach to getting in shape!

MY MISSION STATEMENT

Over the last several years I have focused on improving the quality of life for my clients. My passion is to work in the health and fitness industry to help individuals lead a healthier life style. My commitment is to design a workout program which will not only help participants reach their goals, but achieve their personal best through safe, effective, challenging, fun workouts which will be educational and informative. Each training session should be a meaningful experience and life changing. Living a healthy lifestyle requires dedication to the fullest. To make a full body transformation, one has to understand the importance of exercise AND nutrition. As a certified sports nutritionist I will also guide you in making the proper nutritional choices needed to fuel and recover your body. Keep in mind that transformation does not happen overnight, but with a little dedication from you and 100% commitment from me, together we will reach your goals!

"The journey to walk 1000 miles begins with one single step"

SERVICES PROVIDED - Personal Training, Group Training & Sports Team Training

        BOXING WORKOUT

  • Most people who opt for a boxing workout are looking to mix-up their regular routine from the gym. This workout program will incorporate boxing drills that will take the client through a typical boxer’s training regimen, which consists of skipping, punching the focus mitts and fun activities to increase hand/eye coordination. The boxing workout is great for improving overall strength and cardiovascular conditioning. The participant will also perform circuit-style training consisting of body weight exercises like push-ups, lunges, squats, sit-ups and burpee's, just to name a few! The concept of circuit training is a full body routine that targets all the major muscle groups (chest, back, core, legs) within a short amount of time. Equipment is provided (Boxing Gloves, Focus Mitts & Hand Wraps).

 

 

        CARDIO & STRENGTH TRAINING

  • As a certified personal fitness trainer since 2007, I had the opportunity to work with various clients from all walks of life. Each person has different goals when it comes to fitness. So whether your personal goal is to lose weight and inches, increase muscular strength & endurance or simply improve overall physical conditioning, my commitment is to create a well-balanced exercise program that will help you reach the specific goal you have in mind. Your program will have the five components of fitness: cardiovascular conditioning, muscular strength training, muscular endurance, flexibility and body composition. Typical cardiovascular conditioning routines may consist of jogging, biking, skipping, etc followed by strength training using compound exercises targeting major muscle groups (chest, back, legs and core). The program will end with full-body stretching to improve flexibility. The idea behind any good workout program is to increase resistance so your body will adapt to the higher levels of stress.

 

 

        GROUP FITNESS TRAINING

  • Sometimes people need that extra motivation or someone to keep them on track with their workout program. Bringing along a friend or two is a great way to share your fitness journey together. I'm open to doing either a boxing workout or strength training workout with your group. Another benefit to group fitness training is that prices are reduced compared to personal training.

 

        SPORTS TEAM TRAINING (Boxing)

  • Professional teams and athletes from around the world incorporate boxing fitness as an integral part of their training because it develops so many of the skills that are at the core of most sports: strength, power, speed, agility, coordination, balance and focus. Boxing develops both fitness and athleticism, while requiring mental discipline and a strong work ethic. The program is designed to give variety to their training while having fun and learning a new skill. All activities are partnered drills which is great for team-building! (View location & pricing information below)

 

LOCATIONS & PRICE INFORMATION

 

         IN-HOME TRAINING

  • Why go to the gym when the gym can come to you. The beauty of in home training is that you never have to leave your house! If you have the space within your home then I am willing to travel to your house to train you. As a personal trainer, I have mobile training equipment that I can bring with me such as; boxing equipment (punching bag & reflex bag), dumbbells (2-24 lbs), stability ball, agility ladder, exercise mat, etc.

 

         PRICE INFORMATION

  •  Trial Session = $20

  •    1   Session   = $70

  •    5   Sessions = $65/per session ($325)

  • 10   Sessions = $60/per session ($600)

  • Group Training = $80/per session (2+ Participants)

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        SHAPE-UP - Boxing Classes  *NEW*

        Classes Offered (Ages 12+ years old)

      

        INTRO TO BOXING – Level 1

  • This class is perfect for beginners! Participants will learn the basic fundamentals of boxing which consists of learning how to properly wrap hands, stance, movement, throw different punches and combinations. The “Intro to Boxing” class will focus on also learning various techniques involving defensive & offensive tactics (NOT full contact). The first half of class will typically begin with a 10 minute warm-up (skipping, jogging, etc), followed by learning new skills and practicing with a partner. Then ending the class with a few conditioning drills which may include punching the focus mitt's & a variety of body weight exercises concentrating on core, legs, back & chest. This class welcomes all levels of skill from the beginner to advanced athletes.
     

        MUAY-THAI KICK-BOXING - Level 1

  • Muay-Thai is a style of kickboxing that is often referred to as the "Art of 8 Limbs" because it combines the use of punches, kicks, elbows and knee strikes. Almost all techniques in Muay Thai use the entire body movement, rotating the hip with each kick, punch, elbow and block. The class will allow participants to learn the techniques in a progressive and logical way. The training is also intense, fun and safe! Perfect for beginners because the focus is on basic fundamentals which emphasize proper stance, movement, punches, kicks, elbows and knee strikes. Class will begin with skipping to warm-up followed by shadow boxing (learning technique), partnered drills using Thai pads to improve offensive and defense technique, ending with conditioning drills to work up a sweat! Equipment is provided such as hand wraps, boxing gloves and Thai pads (striking shield). Experience for yourself a striking art that is proven to be effective not just in the ring, but also at getting you in the best shape of your life!

 

       PRICE INFORMATION

  • Prices vary depending how many weeks offered in the season. View prices at www.shape-up.ca

 

       LOCATION

      1352 Cuthbert Way, Greely

      613-878-0937

      www.shape-up.ca

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        HUMAN CONCERN INTERNATIONAL

  • Human Concern International is a non-profit organization that helps to raise funds for countries in distress. Management and staff has been kind enough to allow me to provide my services in their facility. The room for training is a spacious studio with hard wood floors and also has three washrooms and a kitchen. The facility is fully equipped with a 100 lb punching bag, speed bag, reflex bag and also includes strength training equipment such as dumbbells, resistance bands, stability balls, Bosu ball, agility ladder and exercise mats. The building is located in the east end of Ottawa, address is 877 Shefford Road which is minutes away from the Blair station (Gloucester mall). Parking lot is provided!

 

         PRICE INFORMATION

  •    1 session = $70.00

  •    3 Session Pack = $195.00

  • 10 Session Pack = $600.00

  • Private Groups (12 people max) = $80.00

  • Boxing Fitness Class (Thursday & Sunday) = $15.00

         LOCATION

       877 Shefford Road, Ottawa

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        RENTING SPACE AT COMPLEX

  • In my experience, exercising in the setting of a complex/community centre is a safe and comfortable environment while performing training sessions. The days and times are dependent on the availability of the complex/community centre.

 

        PRICE INFORMATION

  • Personal Training (1-on-1) = $75.00 per session

  • Group Training (5-12 participants) = $15 per person

  • Group Training (3-5 participants) = $20 per person

 

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        GLEBE COMMUNITY CENTRE (GNAG)

        Classes Offered (Ages 12+ years old)

        BOXING – Level 1

  • This class is perfect for beginners! Participants will learn the basic fundamentals of boxing which consists of learning how to properly wrap hands, stance, movement, throw different punches and combinations. The “Intro to Boxing” class will focus on also learning various techniques involving defensive & offensive tactics (NOT full contact). The first half of class will typically begin with a 10 minute warm-up (skipping, jogging, etc), followed by learning new skills and practicing with a partner. Then ending the class with a few conditioning drills which may include punching the focus mitt's & a variety of body weight exercises concentrating on core, legs, back & chest. This class welcomes all levels of skill from the beginner to advanced athletes.

        BOXING - Level 2

  • The “Intro to Boxing – Level 2” program will develop offense & defensive skills by applying advanced techniques. Participants will learn tactics such as; body punching, slipping punches, feinting punches, duck & rolling punches and counter punching (NOT full contact). A knowledge of the basic fundamentals of boxing is required in order to partake in this class. The first half of class will typically begin with a 10 minute warm-up (skipping, jogging, etc), followed by learning new skills and practicing with a partner. The class will end with a few conditioning drills which may include punching the focus mitt's & a variety of body weight exercises concentrating on core, legs, back & chest. This class welcomes all levels of skill from the beginner to advanced athletes. Equipment is provided (Boxing Gloves, Focus Mitts & Hand Wraps).

        MUAY-THAI KICKBOXING - Level 1

  • Muay-Thai is a style of kickboxing that is often referred to as the "Art of 8 Limbs" because it combines the use of punches, kicks, elbows and knee strikes. Almost all techniques in Muay Thai use the entire body movement, rotating the hip with each kick, punch, elbow and block. The class will allow participants to learn the techniques in a progressive and logical way. The training is also intense, fun and safe! Perfect for beginners because the focus is on basic fundamentals which emphasize proper stance, movement, punches, kicks, elbows and knee strikes. Class will begin with skipping to warm-up followed by shadow boxing (learning technique), partnered drills using Thai pads to improve offensive and defense technique, ending with conditioning drills to work up a sweat! Equipment is provided such as hand wraps, boxing gloves and Thai pads (striking shield). Experience for yourself a striking art that is proven to be effective not just in the ring, but also at getting you in the best shape of your life!

 

        MUAY-THAI KICKBOXING - Level 2 *NEW*

  • The Intro to Muay Thai - Level 2 program will develop offensive & defensive skills by applying advanced techniques. Participants will learn tactics such as, low leg kicks, body punching, walking combinations, spinning attacks and counter striking (NOT full contact). A knowledge of the basic fundamentals of Muay-Thai boxing is required in order to partake in this class. Equipment is provided such as hand wraps, boxing gloves and Thai Pads (striking shield).

 

       PRICE INFORMATION

  • Prices vary depending how many weeks offered in the season. View prices at www.gnag.ca

 

       LOCATION

      175 Third Avenue, Ottawa

      613-233-8713

      www.gnag.ca

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       OLD OTTAWA SOUTH (OSCA)

       Classes Offered (Ages 12+ years old)

 

        BOXING - Level 1

  • A boxing workout is one of the most effective methods to lose weight, tone muscles, and build strength. Classes will mainly involve hitting the focus mitts and learning different punch combinations, performing a variety of strength training exercises and practicing specific boxing drills to improve hand and eye coordination. Programs are designed for all levels of fitness. The first half of class will typically begin with a 10 minute warm-up (skipping, jogging, etc.), followed by learning new skills and practicing with a partner. All equipment is provided such as: boxing gloves, focus mitts and hand wraps. Boxing is a fun and different approach to getting in shape while losing those unwanted pounds!

        BOXING - Level 2

  • The “Intro to Boxing – Level 2” program will develop offense & defensive skills by applying advanced techniques. Participants will learn tactics such as; body punching, slipping punches, feinting punches, duck & rolling punches and counter punching (NOT full contact). A knowledge of the basic fundamentals of boxing is required in order to partake in this class. The first half of class will typically begin with a 10 minute warm-up (skipping, jogging, etc), followed by learning new skills and practicing with a partner. The class will end with a few conditioning drills which may include punching the focus mitt's & a variety of body weight exercises concentrating on core, legs, back & chest. This class welcomes all levels of skill from the beginner to advanced athletes. Equipment is provided (Boxing Gloves, Focus Mitts & Hand Wraps).

        MUAY-THAI KICKBOXING - Level 1

  • Muay-Thai is a style of kickboxing that is often referred to as the "Art of 8 Limbs" because it combines the use of punches, kicks, elbows and knee strikes. Almost all techniques in Muay Thai use the entire body movement, rotating the hip with each kick, punch, elbow and block. The class will allow participants to learn the techniques in a progressive and logical way. The training is also intense, fun and safe! Perfect for beginners because the focus is on basic fundamentals which emphasize proper stance, movement, punches, kicks, elbows and knee strikes. Class will begin with skipping to warm-up followed by shadow boxing (learning technique), partnered drills using Thai pads to improve offensive and defense technique, ending with conditioning drills to work up a sweat! Equipment is provided such as hand wraps, boxing gloves and Thai pads (striking shield). Experience for yourself a striking art that is proven to be effective not just in the ring, but also at getting you in the best shape of your life!

 

        MUAY-THAI KICKBOXING - Level 2 *NEW*

  • The Intro to Muay Thai - Level 2 program will develop offensive & defensive skills by applying advanced techniques. Participants will learn tactics such as, low leg kicks, body punching, walking combinations, spinning attacks and counter striking (NOT full contact). A knowledge of the basic fundamentals of Muay-Thai boxing is required in order to partake in this class. Equipment is provided such as hand wraps, boxing gloves and Thai Pads (striking shield).

       SCULPT & TONE CIRCUIT BLAST  

  • Get ready to sweat it out! Join me as I put you through a cardio and strength training circuit! There will be cardio drills to get your heart rate up and warm up those muscles. Each station will be a different exercise that will challenge you and help you reach your goals. Class will end with core and cool-down. This well-rounded class is the perfect option for people looking for an upbeat workout!

       PRICE INFORMATION

 

       LOCATION

      260 Sunnyside Avenue, Ottawa

      613-247-4946

      www.oldottawasouth.ca

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        SPORTS TEAM TRAINING

  • My services are mobile so I am able to drive out to a location that is best suited for your team. Please make sure plenty of space is provided as there will be exercise drills involving movement. I will also provide equipment for each player (boxing gloves & punch mitts) and can accommodate up to 35 players! 

 

        PRICE INFORMATION

  • Per session = $85.00