Groundwork is designed to be an 8-week introduction or re-introduction to building healthy habits with the goal of creating a sustainable lifestyle that includes strength training, cardiovascular endurance, and nutrition.
Guided by The Basement’s own Leaders, Carrie Cole (current physiotherapist) and Mel Johnstone (former physiotherapist), you will receive education and 1:1 support on foundational aspects, with an emphasis on safety and injury prevention while working towards your goals!
Supplementary education on sustainable, healthy nutrition will be provided by Nutrition Coach Olivia Retter, with options to upgrade for more personalized coaching during and after the 8 weeks.
You’ll also get access to an exclusive body image workshop created specifically for program participants, led by Jody Unrau, Founder of Embrace Your Reflection, designed to strengthen the relationship you have with your strong and capable body!
This program is not meant to be a challenge.
It’s designed to give you the tools, education, and guidance to build healthy habits that support a strong body and lifestyle long after it ends.
Who It’s For
- People of all genders
- Anyone who wants to implement healthy movement and nutrition into their lives but isn’t sure where to start, and would like extra support
- Any person returning to fitness after a hiatus, following pregnancy or childbirth, or after an injury
- Any person seeking body recomposition (like decreasing body fat while building muscle) in a healthy, sustainable way
- Any person looking for a place to go where they will be welcomed with open arms, without judgement, and find community and support while they work towards their goals
- Must be 18+
What’s Included
8-Week Unlimited Membership
$470 value — full access to regularly scheduled classes at The Basement Cycle + Train.
8 Guest Passes
$215 value — bring a friend to regularly scheduled classes.
Program-Specific Classes
Extra foundational education, support, and weekly progress tracking.
Private Facebook Group
Stay connected and get additional education and leader access.
At-Home Stretching Guide
Physiotherapist-created stretching program and guidance.
Nutrition Seminar
Led by Olivia Retter — with special offer pricing on custom coaching.
Body Image Workshop
Led by Jody Unrau, Founder of Embrace Your Reflection.
1:1 Support
Additional one-on-one time with Carrie and/or Mel during the program.
Exclusive Membership Pricing
Special rates if you choose to continue your journey after the program ends.
When
September 20 – November 15
How Much
Two payments of $245
First payment at sign-up, second on October 19th.
Head to your app to sign up on the Buy page, or click below.
Calendar & Program Dates
You book regular classes at the times that work best for you — Mel and Carrie will guide you as to how many per week are ideal for your goals. Program-specific sessions are below.
Onboarding Day — September 20th
- 11:30AM – 12:30PM: Seminar with Nutrition Coach Olivia Retter
- 12:45PM – 1:45PM: Cycle + Train 101
Train Foundations + Progress Tracking
- September 26th – 8:00AM
- October 10th – 8:00AM
- October 24th – 8:00AM
- November 14th – 8:00AM
Cycle Foundations + Progress Tracking
- October 4th – 8:00AM
- October 18th – 8:00AM
- November 1st – 8:00AM
Body Image Workshop & Wrap-Up Celebration
- Body Image Workshop with Jody Unrau — October 4th, 1:00PM
- Wrap-up Celebration — November 15th, 1:00PM