Hi, I’m Spencer Schunk,
fitness coach and Certified Online Trainer.

I’m here to help you get fit and manage stress, sleep, and recovery.

man with short brown hair, hazel eyes, and moustache

Health goes far beyond
the physical

Too many times I’ve seen people ‘do everything right’ in the gym and still not get the results they want.When we work hard, we have to recover just as hard. More intensity is not always the answer. Often it’s the opposite.For real results we must balance physical health with emotional, mental, and social health…by practicing better sleep, stress management, and nutrition skills.It’s what I call deep health.We all have full lives outside of training and can’t spend all day in the gym. Forget the ‘all or nothing’ mentality. It’s not about ‘perfection’ or extremes. It’s about finding balance.That means no more crash diets or quick transformations that leave you burned-out, starving, and ready to backslide. A deep health approach leads to sustainable gains.Whether you want to look your best, burn fat, build muscle, or simply move easier every day, I can help you. My training as a Precision Nutrition coach specializing in Sleep, Stress Management, and Recovery gives me the tools to help you achieve the goals you’re after.Together we’ll go from ‘Goal’ to ‘Action’ by breaking down your fitness goals into skills you can build (and keep) and daily actions that move you forward step by step.

Testimonials

"You have helped me to better understand intensity level of workouts, the value of recovery, and how the balance of the two, along with daily actions and habits, impact my progress and achieve a more holistic fitness routine. I am starting to see the results that I had been striving for which has been very motivating!”- Rachel Coppens

“I feel very motivated to continue working out. I don’t feel judged – only supported. You are addressing my physical ailments in a safe and gradual way. I can see definite improvement: I’m stronger, leaner, I have more energy and less pain. You have a very calm and supportive nature that makes me want to continue looking after myself!”-Tamara Bernier

Let’s do this.

About Me

As a kid, I was the last person anyone expected to become a fitness coach. I was overweight, the least athletic kid in my school, and I dreaded gym class.At the age of 16 I was diagnosed with scoliosis. I had been dealing with chronic pain, along with other health issues related to my weight and poor nutrition, and feared I’d have to undergo spinal surgery.Fortunately, that did not happen, but the diagnosis sent me down a new path. I knew something needed to change.

Young boy lies on a brown bench wearing green shirt.

Me in my younger days

Jake, my training buddy and first real coach

Rather than accept the pain and loss of mobility that would have been my future, I resolved to make myself stronger.Flash forward over 10 years later and I’m a personal trainer, Precision Nutrition certified coach, and long-distance runner.But it was no straight line from point A to point B. Along the way I’ve overcome setbacks in every area of my deep health and gone through periods when I wasn’t training at all.

I won’t say “I did it so you can too”. Everyone’s situation is unique, but I can say I’ve faced many challenges, turned my weaknesses into strengths, and struggled in the process.Change is a big deal. I can relate.If you’re ready, willing, and able to change, there’s no better time to start than now.

Man running race about to cross finish line

About to cross the finish line

When you’re ready, willing, and able…

Testimonials

- Tamara Bernier

“I feel very motivated to continue working out. I don’t feel judged – only supported. You are addressing my physical ailments in a safe and gradual way. I can see definite improvement: I’m stronger, leaner, I have more energy and less pain. You have a very calm and supportive nature that makes me want to continue looking after myself!”

- Frank Manfredi

“After working with you for 3 months my muscles are getting bigger, I’m stronger, and I’m keeping slim. I went from a size 44 pant at the beginning of Covid to a size 34 pant today!”

- Geoff Voisin

“I’m sleeping better and feeling more like myself. Hockey was a huge part of my life and I was struggling without it. These workouts have helped to fill a void. You’ve definitely helped my shoulders which is huge. Looking forward to keep improving and keep pushing. I would recommend ‘Spencer Schunk, Fitness Hunk’ to anyone and everyone!”

- Rachel Coppens

"You have helped me to better understand intensity level of workouts, the value of recovery, and how the balance of the two, along with daily actions and habits, impact my progress and achieve a more holistic fitness routine. I am starting to see the results that I had been striving for which has been very motivating!”

- Zoe Soper

“You were clear in what to expect of the program and your coaching, which made the dynamic comfortable and effective. Your form cues are great! You do a great job making the corrections easy to understand and delivering them in manageable chunks. While working with you I’ve added muscle mass and strength, and now better understand how to use the equipment I have for a more complete workout.”

- Corrine Koslo

“When we started I was fearful because of how I was physically. You helped me overcome that by providing a solid, gentle program to build strength. Now I have less pain, more motivation, and I’m feeling proud. Keep challenging and encouraging me!”

- Nate Paty

“Before I started working with you I was concerned I would not be able to make serious fitness improvements working at home. I was used to using expensive equipment and high intensity to achieve results. You showed me resistance training techniques that have allowed me to improve with very minimal space and weights. Now I feel stronger and more energized.”

- Beatrice Campbell

“I had my doubts about online training but it has been a real blessing. Even if I only exercise once a week, I always feel better for having done it. If you are like me and could benefit from working with someone who will absolutely work with your abilities, whatever equipment you have available, and most importantly exhibits zero judgment and is a caring human…get in touch with Spencer Schunk.”

- Brandon Martine

"I wasn't a fan of gyms or working out in general. Through working together my knowledge of how to improve myself has increased and with it my confidence. You've surpassed my expectations. But I’d like you to stop having a better moustache than me."

- Donna Thomson

"Now I’m lifting heavier weights and have much better strength in my core, legs, and arms as well as better balance. Spencer, you are wonderful and I recommend you to all my friends and family!"

- Peter Wright

“I feel much stronger with a better ease of carrying myself through this life. My posture is better and I have a better outlook on life, especially after a workout.”

Let’s see if we’re a good fit to work together.

Frequently Asked Questions

My services include online personal training sessions, one-on-one coaching calls, training program design, and more. I offer various packages depending on your goals and resources. To find out which would best fit your needs, please fill out my quick application using the 'Contact Me' page and I’ll reach out to discuss. All prices are based on my hourly rate for remote (online) one-on-one personal training sessions, currently $70 CAD.

For remote personal training sessions and coaching calls I typically use Zoom, though other options are available. For everything else I use the power of PT Distinction’s software, a robust all-things-fitness app you can download on your phone.

I ask that anyone applying be over 18. Apart from that, I work with a broad spectrum of folks and I respect the different goals, challenges, and conditions that face people of different ages. There is no maximum age.

As recent events have shown, we can never be certain whether we will have access to a gym, so my programs are designed to be doable at home with minimal equipment. We can do a lot with body weight alone, but owning some basic equipment such as dumbbells and resistance bands gives us more options.

At the beginning of your program you may complete an assessment to give us a starting point against which to measure your future progress. What we will be assessing will be tailored to your goals and might include body metric data and/or video analysis of movement patterns. The information you share is always up to you. You may have noticed I don’t include before-and-after photos with testimonials. Looking your best is something I can help you with, but it’s not the only reason to work out. Increased strength, better mobility, reduced pain, and improved athletic performance are all equally good reasons…and often by pursuing a better quality of life you end up looking your best in the meantime.

My programs include video examples and written guidelines for every exercise. If you’re not sure of your form, you can video yourself performing the exercise directly through my training app and I’ll give you feedback.

I will typically send invoices through Paypal as it’s safe and trusted. Many payment options are available for you. Etransfer is also acceptable. Some packages have a time period commitment attached to them (e.g. 12 week commitment). In these cases I would set you up on a recurring invoice through Paypal. I don’t take your credit card info. Other packages have no minimum commitment, such as if we’re working on a session-by-session basis.

I don’t endorse any particular diet, but there are some basic good nutrition habits I always preach. These are not so much about WHAT you eat, but HOW you eat: Eat slowly, always. Eat to 80% full at every meal if you’re trying to lose weight. Include a lean protein source with every meal. Those habits are your foundation. Build from there.

No. We all start somewhere. I’ll meet you there.

Want a plan tailored to your goals?

Interested in fitness coaching?
Let’s get started.

Questions? Contact me:

[email protected]

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