One Family Fitness Centre

133 pounds of fat gone. 17 pounds of muscle gained. That’s roughly 8 to 1, and it’s the opposite of what happens to most people who diet.

When you lose weight without training and without enough protein, a big chunk of what leaves is muscle. You end up lighter and worse off: weaker, less capable, and with a metabolism that’s harder to work with. The scale calls that a win. Your body doesn’t.

Our members trained, ate enough protein, and got measured. The data says it worked.

One note on honesty: these numbers come from members who scanned more than once. Most people who get a first scan never come back for a second, and a single scan can’t show you change. If that’s you, book a rescan. Eight months is enough time to have a real story.

The InBody is at the gym. Ten minutes, no appointment needed.

📍 2 Britannica Road, St. Vital

Most of the strength training graphics you have seen are quoting numbers that do not exist.

So we rebuilt one. Every claim on here has a study behind it. The ones that did not survive a fact check got cut.

What actually holds up for women over 40:

Heavy lifting twice a week put 2.9% back on spine bone density in eight months. The control group lost 1.2%.

Adding resistance work to balance training drops the rate of falls by up to 34%.

10 to 17% lower risk of early death, heart disease, cancer and diabetes. Independent of cardio.

A real reduction in depressive symptoms, pooled across 33 randomized trials.

And one we corrected on purpose: muscle does not burn 50 calories per kg at rest. It burns about 13. Build it for your bones, your strength and your blood sugar. The metabolism part is a bonus, not the reason.

The dose is two sessions a week. Thirty minutes. Heavy enough to matter.

That is the whole ask.

We coach this every day in St. Vital. If you are 40 plus and you have been circling strength training for a year without starting, send us a message. We will put you in front of a bar and show you what your body can still do.

📣 AUGUST SPOTS ARE OPEN with Coach Jen!

Semi-private coaching at One Family Fitness means you get the best of both worlds: a custom program built around YOUR goals, plus the energy and accountability of training in a small group.

Here’s what you get:
💪 Personalized training program
🍽 Simple, effective nutrition guidance
🗓 Train up to 3x per week

All for $199 + GST per month.

Morning spots are filling fast (9 AM is already FULL on Tues, Thurs, and Fri) so don’t wait on this one.

📩 DM “AUGUST” to claim your spot!

📍 2 Britannia Rd, Winnipeg

Starter: $249.99+gst/mo. Membership plus up to 3 semi private sessions per week for July and August, plus a complimentary baseline InBody scan.

Performance: $299.99+gst/mo. Everything in Starter, plus a monthly InBody scan to track your progress all summer.

Jen’s availability for semi private sessions: Monday to Friday, 9am to 12pm.

Spots are limited. Groups not your thing? Let’s chat about 1-1 coaching. DM us or drop by 2 Britannica Road to lock yours in before summer’s over.

StVital

Happy Canada 🇨🇦 Day! Unstaffed but open 24-7 for members as always 💪

Strong dads raise strong families. Happy Father’s Day to all our One Family Fitness fathers. 🏋️‍♂️

Help Dad get an insight into his overall health this Father’s Day and take the first step towards SCAN, PLAN, ACHIEVE.

20% off scans bought through til Monday, book them for future dates. Onefamilyfitnes.com/inbody.

Stop guessing. Start measuring.

Most people training hard have no idea if their programme is actually working. The scale tells you one number. That number does not tell you if you gained muscle, lost fat, or both. It does not tell you what your visceral fat is doing. It does not tell you your metabolic rate or your cellular health. It just tells you how much gravity is pulling on your body today.

The InBody 380 changes that. In 45 seconds you get a full segmental body composition report covering skeletal muscle mass, body fat percentage, visceral fat level, basal metabolic rate, phase angle, and your InBody Score. Then you sit down with a coach for 15 minutes and we walk through every number together so you leave knowing exactly what is happening in your body and what to adjust.

We run a standardised protocol here. Thursday mornings, fasted, same conditions every time. That is what makes your scans comparable month to month. You are not just getting a snapshot. You are building a data set.

DEXA and DXA Fit assessments run $150 to $200. Our InBody 380 scan plus 15-minute coach debrief is $49.99

Scan every 4 to 6 weeks and you will never wonder again if your training and nutrition are producing results. You will know.

Spots are limited. DM us to book or visit onefamilyfitness.com/inbody

Shining a spotlight on ! Jen is a strength coach and canfitpro Personal Training Specialist with over 15 years of coaching experience, working with women 25+ on building strength, improving body composition, and creating real, lasting results. She’s our senior coach with 6+ years at One Family. She uses InBody data and The Build System to drive every coaching decision, and she brings the lived experience of a former fitness competitor and current national-level powerlifter to every client she works with. Ready to get started? Message for details on how to work with her! Can’t make the gym? She’s accepting virtual coaching clients for June!

Shining a spotlight on a familiar face has been part of the One Family Fitness Centre team for over five years! Tony runs his own business, Strength By Design Coaching, right here at One Family Fitness and coaches adults, youth, and athletes full-time with a focus on powerlifting and general strength development. If you’re looking for an experienced coach who knows how to get results, Tony is your guy. Ready to get started? Message for details on how to work with him!