{{ placesLine }}

Strength coaching,
twelve clients
at a time.

Aja Killian keeps a strength practice of twelve clients in Coal Harbour. One coach, one room, and a program written for the decade ahead rather than the next eight weeks.

Every client starts with a ninety-minute assessment, $395. You keep the written plan whether or not you train here.

The practice 1177 West Hastings Street
Suite 310, Coal Harbour
Lift from the lobby and the parkade, step-free the whole way.

Coaching that assumes you will still be here in ten years.

People arrive here from very different places. Some have trained for years and stalled — the eight-week program, the class pass, the January reset, and the plateau and the sore knee to show for it. Others have not lifted anything heavier than a suitcase since university, or are coming out of a knee or a shoulder and have been told to get strong without being told how.

What none of them have had is one person who knows their history, watches every session, and changes the plan when life gets in the way. That is the whole practice. Twelve clients, no more, so the program in front of you was written for you in particular.

Credentials Certified Strength and Conditioning Specialist (NSCA)
Precision Nutrition Level 2
Functional Range Conditioning
Registered Kinesiologist (BCAK) — a professional association, not a regulatory college

Fourteen years coaching

Aja

Fourteen years, and somewhere near eleven thousand hours on a studio floor. Before this there were two large gyms and a semi-private studio — forty clients at a time, and the growing suspicion that the ones who did best were simply the ones she happened to see most.

The practice is the conclusion she drew from that. Twelve people, seen every week for years rather than months, with the same person writing the plan who watches it being done. Most of the room is in its forties and fifties, and a good number arrived having never held a barbell.

She does not take clients looking for a twelve-week transformation, and says so at the assessment. Roughly one assessment in four ends with her sending someone to a physiotherapist, a dietitian, or a gym that suits them better. You leave with the plan and her reasoning either way.

The arithmetic Twelve clients. Around twenty-four hours a week in the room. The rest of the week goes on writing what happens in them.

Why it costs what it costs.

A session with a trainer in this city runs about $120. You are buying an hour of supervision from someone carrying thirty or forty people, working from a template that was not written for you, who will have moved on inside two years. Most people reading this have already bought that, more than once.

Twelve is not a marketing number. It is the number of people whose training one person can hold in their head at the same time. You are paying for the hours you are not here, which is where most of the work is — the programming, the logs, and the reviews where the plan actually changes.

The second part of the rate is the room: one person on the floor at a time, a platform that is free when you arrive, a door code instead of a front desk. And the last part is fourteen years deciding what goes in the hour — and the fact that the person writing next year's program is the person who wrote this one.

{{ s.name }}

{{ s.desc }}

${{ s.amount }}
{{ s.dur }}
Extended health
Sessions are billed as kinesiology. Most extended-health plans in British Columbia reimburse part of them, and the receipt comes without being asked for.
Tax
All rates are before GST.
What you commit to
The assessment, and nothing else. Private coaching is booked session by session. The retainer runs month to month and stops with two weeks' notice.
Moving a session
Twenty-four hours' notice to move one. Twelve places means the hour cannot be given to anyone else, so inside that it is charged — though life occasionally beats the policy, and you should just say so.
Clients The twelve places have turned over four times in six years. The average client has been here a little over three years.
{{ q.text }}
{{ q.meta }}
Hours Sessions run 6:00 to 11:00 and 15:00 to 20:00, Monday to Friday, and Saturday mornings. The early and 17:00 slots have a waiting list.

Door code, directions and a photo of the door arrive before your first visit. Parking validated in the building.

The studio

One room on the third floor at 1177 West Hastings, lift from the lobby. Two racks, a competition platform, dumbbells to fifty kilos, a cable column and a sled track — and nobody else in it while you train.

There is no front desk and no sign on the street, so nobody ever stands in a lobby explaining why they are there.

Assessment Ninety minutes
$395

A card holds the slot. Charged after the session; twenty-four hours' notice to move it.

You leave with the plan either way.

Ninety minutes: a full movement screen, a strength baseline on four lifts, your training history, and any recent bloodwork you want factored in. What comes out is a written program — yours to use here, at your own gym, or alongside your physiotherapist, whether or not you come back.

Twelve clients means nobody can be taken on a hunch. Ninety minutes is how long it takes to see how you move, what you can hold, and whether this is the right room. Afterwards most clients land on the retainer; some train once a week. Nobody is asked to decide on the day.

Or call +1 604 555 0148

Food you will still be eating in ten years.

No eliminations and no thirty-day resets. We set a protein target, build the week around meals you already like, and adjust every couple of weeks based on what you actually ate rather than what the plan said.

Nutrition is not sold separately. It is included in the monthly retainer and reviewed at every check-in.

{{ p.title }}

{{ p.body }}
Staples The short list most weeks are built from. Per 100 g — meat and fish cooked, grains and pulses as you weigh them out of the packet.
FoodWhy it earns a placeProteinCalories
{{ f.name }} {{ f.note }} {{ f.protein }} g {{ f.kcal }}
An example, not a prescription One client at 82 kg, training at 17:00, in a strength block. Yours is built from what you already eat, and usually has fewer moving parts than this.

What a normal day looks like

{{ m.time }} {{ m.meal }} {{ m.macros }}

That day came off a client's log, not a spreadsheet — about 2,675 calories and 175 g of protein. Most days land within a hundred either side and nobody weighs a banana. We are not chasing precision, we are chasing a week that repeats.

Nutrition here is coaching, not clinical care. If you have a diagnosed condition, a history of disordered eating, or a diet someone has prescribed for you, we work alongside your doctor or a registered dietitian rather than around them.
The path You train toward your goal from the first week. What takes about two years is building the base a real peak comes off.

Four phases

Progressive overload is not complicated. Show up, add a little each week, and give the unglamorous work the time it needs. This is the shape most programs take. The timings are honest rather than flattering, and they stretch — a rebuilt knee, or a first barbell at fifty-five, spends longer in the early phases on purpose and gets further for it.

If the assessment shows you already load a pattern well, we skip ahead. Several clients start at phase two on day one.

Frequency Listed as what is typical, not what is required. The program is built around the weeks you will actually be in the country.
{{ p.stamp }}

{{ p.title }}

{{ p.desc }}

{{ p.moves }}

{{ p.span }}
{{ p.freq }}
What gets measured Reviewed with you every two weeks on the retainer, and at every session otherwise. Nothing is tracked that we do not act on.
{{ m.what }} {{ m.how }}
Conditioning Outdoors on the days the weather allows, indoors on the days it does not.

Vancouver does most of the work.

{{ c.name }}

{{ c.desc }}

{{ c.dur }}

{{ stepTitle }}

{{ st.name }}

Assessment

Ninety minutes. A movement screen, a strength baseline on four lifts, your history, and a written plan you keep whether or not you train here. Every client starts here — there is no other way in.

$395
90 minutes

What you tell us plans your assessment and, if you train here, writes your program. It lives in a private client file, is never sold, and is never shared without your written say-so. Ask for it back or ask us to delete it at any time.

Pick as many as could work. Aja replies within one business day with a time from these, or the nearest she has. The assessment needs ninety minutes, so these windows are when one can start.

Aja replies within one business day to confirm a time or offer the nearest one she has. A copy of this is on its way to {{ formEmail }}.

Assessment
Ninety minutes, $395
When it suits you
{{ whenLabel }}
Name
{{ formName }}
Where
1177 West Hastings Street, Suite 310
Paying
A card holds the slot when Aja confirms. Charged after the session, not now. Twenty-four hours' notice to move it.
What to bring
Trainers, clothes you can lift in, and any recent bloodwork you want factored into the plan.
Getting in
Third floor, lift from the lobby and the parkade. The door code, directions and a photo of the door arrive with the confirmation. There is no front desk to check in at.

If anything about this is wrong, reply to that email — it reaches Aja directly, not an inbox.

{{ stepHint }}
{{ trainerName }}

1177 West Hastings Street
Suite 310, Vancouver, BC
V6E 2K3

Sessions 6:00–11:00 and 15:00–20:00, Monday to Friday. Saturday mornings.

Certified Strength and Conditioning Specialist (NSCA)
Precision Nutrition Level 2
Functional Range Conditioning
Registered Kinesiologist (BCAK)

aja@ajakillian.ca +1 604 555 0148

By appointment only. You get a door code and directions before your first visit.

Strength and nutrition coaching for healthy adults. This is not medical care, physiotherapy or dietetics. Aja does not diagnose, treat, or order or interpret tests, and works alongside your physician, physiotherapist or dietitian rather than in place of them.
Aja Killian Strength Ltd., Vancouver, British Columbia. Rates in Canadian dollars, before GST. Set in Spectral and Archivo.