Condition
Week one develops movement quality, work capacity and confidence with the training format.
Women's strength · Downtown Hamilton
Build strength.
Find your force.
Four focused weeks. Twelve expertly coached sessions. A welcoming group of women learning to train with purpose—and return stronger each cycle.
Your training space · Studio G
The four-week cycle
Not random workouts.
A progression you can feel.
Each block moves from conditioning into focused strength work, then finishes with a faster-paced burn week. Return for the next cycle and build from where you left off—with more confidence and more weight.
Strength
Two progressive weeks focused on resistance training, sound technique and measurable increases.
Burn
A faster-paced final week that keeps strength at the centre while bringing the heart rate up.
Coached by Bryan Smith
Experience changes the room.
Bryan brings more than 20 years of experience helping people become stronger, move with greater confidence and train around the realities of their bodies. Every session includes practical coaching, individual adjustments and clear progressions—without intimidation or performative intensity.
20+ yearsStrength, movement and pain-reduction experience
Published authorNational speaker on chronic musculoskeletal pain
5× recipientPersonal Trainer of the Year
Built locallyFormer owner of Catalyst Specialized Personal Training
A private place to train
Space, light and room to move.
Form & Force takes place in a bright, spacious private studio on James North—with professional flooring, excellent acoustics and none of the distraction of a crowded commercial gym.
All training equipment provided
Bring your own exercise mat
Free street parking during class hours
Central James North location
October founding groupTwelve mornings.
Twelve mornings.
One stronger month.
$199
Full four-week program · 12 coached sessions
Limited to 15 women
Full payment reserves your place. Secure online checkout will be connected before registration opens.
Registration policy: Cancellations received at least seven days before the program begins are eligible for a refund less a $25 administration fee. Later cancellations, withdrawals after the program begins and missed sessions are non-refundable. Medical circumstances may be considered for a future-program credit. These terms do not limit rights provided by applicable Ontario law.
Questions
Before your first morning.
Do I need strength-training experience?
No. Exercises can be adjusted to different starting points. You will be coached on technique and appropriate weight selection throughout the program.
What do I need to bring?
Bring an exercise mat, water and comfortable training clothes. All other training equipment is provided.
What happens if I miss a class?
Because this is a fixed group program, missed sessions cannot be refunded, credited or made up. If a medical issue prevents continued participation, contact Bryan to discuss a possible future-program credit.
Is this a cardio bootcamp?
Form & Force is strength-led. Conditioning introduces the cycle, two weeks focus on progressive resistance training, and the final Burn week uses a faster pace while keeping strength at the centre.