Our coaching is designed for athletically ambitious and driven people with substantial goals, like getting stronger, building muscle, losing fat, and levelling up their performance. 

Because time is of the essence, our programs are tailored to your unique needs from the start.

We do not believe in templates or "one-size-fits-all" approach. Every program is built from scratch.

To ensure a personalized and high quality experience, we only accept a few clients at a time. 

We serve clients in Canada and in the US (virtually). 


Let us do the thinking and strategizing for you, so that you can focus on increasing your athletic performance.


1. mindset (resiliency); 

2. a custom nutrition strategy (flexible dieting);

3. a custom fitness plan based on progressive overload;

4. two 1 hour calls per month over Skype or Zoom (evenings or weekends), in addition to e-mail access throughout the program.  


• fat loss without muscle loss

• gaining muscle, building strength, improving athletic performance

• consistency with overall wellness-promoting habits

• training for an event or competition (conditioning leading up to the event with a customized plan)

Our ELITE Program is available the following lengths:

  • 1 month package
  • 2 month package
  • 3 month package
  • 6 month package
  • 8 month package 


A. Athletic goals programming costs $615 CAD + taxes (per month).

B. Major transformation (fat loss) programming costs $989 CAD + taxes per month.


The only difference between the three iterations is client goals. 

The ratio of the fitness vs. nutrition components is up to you, but both are included in this program.

*The major transformation program includes more frequent calls and a more intensive strategy.


You can book a 20-minute no-obligation discovery call over Zoom or Skype prior to enrolling (during evenings - Eastern time).

Please fill out this form to request your discovery call to see if our program is the right fit for you and we will be in touch shortly.


E-mail: info@selfloveandfitness.com

What other people are saying...

"I approached Karisa to discuss options for a month's worth of workout plans. I'm a relatively active individual, but the impacts of the pandemic meant that I needed to adapt how I meet my daily activity goals. Karisa took the time to learn about my fitness goals and developed an excellent program for me that incorporated almost all of my home equipment while ensuring I had a significant amount of variety in my daily workouts. In addition to this, she provided advice and guidance on nutrition and taught me a lot about managing the big picture rather than getting too caught up in the details. After two months on the program, I am starting to see muscle development in the areas I've been focusing on, and I feel equipped and motivated to keep it up and lose all that extra pandemic weight! Karisa is a high-energy person who will support you in achieving your goals, regardless of what they are - big or small. Her dedication to continuously improving the client experience was greatly appreciated." - Austin