Our Testimonials - True Conditioning

Our Testimonials

Member Testimonial


My experience at True Conditioning has been inspiring. Participating in personal training has made me stronger and more confident. In addition to losing 2.5% body fat and 9.5 inches over the course of 8 weeks, It has helped me to love my body for what it can do. In the training sessions, Sophie pushed me in ways I would never push myself — she just believed in me and knew I could do more than I thought I could. I would recommend personal training at True Conditioning to anyone who wants to take care of their body, anyone who wants to be stronger and feel good, or anyone who loves or wants to love exercise.

Member Testimonial

Kathy Matthews

I have been a member who works out regularly at True Conditioning for a few years. What drives me to workout is the fun welcoming environment and the chance to build flexibility,

strength and reduce stress. Recently I was fully shown just how far I have come by THE BEST non scale victory. When I started at True Conditioning I struggled to ball slam a 4kg medicine ball… with strong, caring, motivating, supportive guidance and training

from all the trainers (and some members too) despite being the largest person in the room most of the time, trainers see me as more than just my size and I have always felt encouraged and supported to keep going. Recently I was shown just how far I have come

from that 4kg medicine ball of Hell… I helped a friend move… I lifted my side of a 3 person sturdy couch, navigated it through narrow hallways, down steps, across a yard, up some more steps and into another narrow hallway like it was nothing… honestly

felt like I could have done it with 1 hand… I carried and lifted things for 3 hours… I helped her husband carry their dryer up 3 steps and lift it up and onto their washer like it was nothing… unfrikken believable. Since coming to True Conditioning I

am happy about what I’ve lost, but I am truly blown away with all I have gained. I have joined 2 of their 8 week health challenges recently and have learned invaluable knowledge about nutrition. I encourage you all to constantly challenge yourself and everyday

wake up and notice the awesome! The trainers @ True Conditioning sure do.

Member Testimonial


As a busy mom, finding time for exercise was always the last thing on my very long to-do list….until I found True Conditioning. I started with a one month intro promo and found that I could easily find class times that fit my schedule.

Classes are fun and fast paced. The trainers are knowledgeable and encouraging. I love that I am gently pushed to challenge my perceived limitations and I feel empowered by my success. Classes are varied and new exercises or class formats are regularly added to keep it fresh and demanding without being intimidating.

In addition to working out with a great group of people, True Conditioning also offers nutrition coaching. This has allowed me to further achieve my goals – to reduce my body fat, increase my lean muscle mass, improve my energy and achieve my best fitness level in two decades.

In the past I would not have described myself as an athlete. That has changed since I joined True Conditioning. It feels great to be complimented on how I look, but even better that I can keep up with my active kids. It is never too late to start, you’ll be glad you did!

Member Testimonial

Tami Lipton

Before discovering True Conditioning, I had tried many different workout programs. I had gone to boot camps, bought exercise DVD’s, and focused only on cardio at the gym. Once I started training at TC, I was taught not to be afraid of strength training. The trainers were attentive and friendly, and pushed me to levels that I didn’t yet know I was capable of reaching. I lost weight, but more importantly, I gained strength, knowledge, and so much confidence both in and out of the gym. I am totally addicted! I would absolutely encourage anyone thinking of trying TC to go for it – you won’t regret it!

Member Testimonial

Michelle Albas

Last year I entered the Summer Slim Down challenge at True Conditioning. I thought it would be a great way to eliminate any unnecessary sugar from my diet. I stuck to the plan and ate really clean ( lots of protein and good fats). It also helped me cut back on my wine intake too. I made sure to sleep 8 hours a night, stretch and workout at least 5 days a week. I lost inches off my tummy, and 9 pounds. I felt confident and strong, and it felt good to take care of myself instead of just my family.

Member Testimonial

Lolita Hemmons

After years of being a couch potato I made a decision to change my unhealthy life! I joined Team in Training and ran my first half marathon in 2010 then in 2011 ran my first and only full marathon in the beautiful city of Rome! Continued on my own and ran six more half marathons. Then I turned fifty and started feeling ill, everyone said I was going through the change, hot flashes, sleepless nights and no energy at all. After fourteen months of health issues I finally received the clean bell of health, unfortunately I was back to square one. Didn’t matter how hard I would work out I was not getting any results and started getting a little depressed! Then Sophie started the Health and Wellness challenge, I thought why not….what do I have to lose? I’ve always kept my weight a secret and there I was having Sophie measure and weigh me, I have to admit I was a little embarrassed…….the food plan was quite simple, basically eat the way we have been told to since we were children and silly us never listed! I exercised four days a week with my fitness guru’s Sophie and Ryan and would change it up and go to a spin class twice a week. I’d get a little discouraged when the scale wouldn’t show the results, although I was feeling stronger, healthier and full of energy. I’d let Sophie know about my frustration and she said put away the scale and keep following the plan….so I did. After four weeks I was shocked with my successful results. I also noticed that my hot flashes and sleepless nights were over! I’ve decided to continue the plan, maybe not so regimented…..I have a few more inches and a little more weight to lose.

I can’t say enough about Sophie and Ryan they truly want to see their clients succeed – I can remember when I first started at True Conditioning I could barely do the exercises and thought I was over my head, but with Sophie and Ryan’s encouragement I’m now stronger and healthier! Thank you Sophie and Ryan for always pushing me to go a little further.

I started training with Sophie straight out of university and was out shape after five years of sitting in class, studying hard and eating poorly — basically had no muscle or any conditioning/endurance or flexibility at that point. As a result, I didn’t have great physical awareness (no idea how to do a proper squat or deadlift, or most basic compound movements) and I had low confidence in gym-style or sport environments because of that. I also had no fundamental understanding of basic nutrition or how to optimize my diet to keep my body healthy. I was tired all the time, or restless and generally not fully utilizing the best tool I’ve ever had — which is my body.

Member Testimonial

Lit Onrubia

Hi, everyone! I finished my 12th (NYC) and 13th (Seattle) marathons last November and I couldn’t have done it without the help of Sophie, Pilar, Ryan, Kristina and all you wonderful people at TC! We joined TC last June and it has remained one of the highlights of our family’s relocation to Steveston. Before doing TRX training I was running about 1800-2000 KMs and joining 1-2 marathons per year. But I was also very weak, was eating poorly and was gaining 5 lbs per year for the past 6 yrs. But the team at TC helped change my body and gave me more everyday strength. And through the course of 6 months — with better eating, more strength training and LESS running — TC helped me shed 25 lbs and cross the finish lines well within my expected finish times (not that hard to do since I run slow, haha!). More importantly, I was running the last 5Ks of my marathons stronger and wasn’t fading (as I usually do) and had almost no muscle soreness the day after. So thanks again to all the TC Coaches and club members. Working out with you guys has rejuvenated me!

Member Testimonial

Tracy Kelvin

I have been a member of the True Conditioning family almost from the day they opened their doors.  I can remember my first time walking through the doors of TC, having bought the initial Groupon they were offering.  To be honest, I was a bit skeptical about this TRX thing, but I needed to change up my workout routine so I though I’d give it a go!  Apart from being extremely impressed with the the studio, I was very impressed with the TRX system, and of course, the professionalism and knowledge of Sophie and Ryan.

After a few months of taking part in the group classes, I decided to take my fitness journey to the next level and start personal training with Sophie. Sophie has the ability to be able to push me to go to the next level, and she does so basing it on her knowledge of me and my goals, not only is she a great trainer, she is a great listener and a great encourager.

I decided to get more focused and more serious about my health and nutrition, so January of this year (2017), specifically January 3, I made the commitment to make healthier nutritional and activity choices.

I had spent the previous 18 months waffling and wandering, not ready to commit to anything, and lacking motivation to make some life changing and life challenging changes.

I made the decision that I was going to make 2017 the year of living courageously and saying YES, celebrating my journey towards my 60th birthday in October. I have trained consistently this past year with Sophie and have also reevaluated and changed my relationship with food.

I stepped up to the Health and Wellness challenge in the Spring and haven’t looked back!  I will be joining the next Health and Wellness Challenge in October. Even though I will be travelling all of October, and will not be physically at TC, I am definitely tethered to this group, to this TC family and plan to connect via Social Media along my journey and prove to myself that the healthy nutrition and exercise habits that I have come to embrace I can continue to embrace no matter where I am.

If you are reading this and contemplating trying out a TRX class, contemplating working out with Sophie one one on, contemplating joining the Health and Wellness Challenge, know this for sure, you get as much out of it as you are willing to put into it.  Sophie will guide you, encourage you, challenge you, shepherd you through the changes you seek, as long as you are ready, willing and able to commit to change. Go for it, what have you got to lose?

Thank you Sophie for your encouragement, guidance, and friendship over the past few years!

Member Testimonial

Alex Turnbull

I started a personal training program with Sophie in the hopes that exercise would help me alleviate my widespread pain due to chronic migraines. After a few months of committing to twice a week workouts, I lost around 30 pounds, numerous inches, and gained a tremendous amount of strength. Most importantly, my level of pain decreased significantly and my quality of life improved. I also gained the confidence to join group classes and I continue these today. Sophie is an incredible trainer with a wealth of fitness knowledge as well as nutritional expertise. She helped me learn that not only are workouts important, but what you eat is critical to success in any health and wellness program. After months of living in pain, Sophie was really such a wonderful support to me both as a trainer and as a friend, and True Conditioning offered a safe and welcoming atmosphere that enabled me to relearn what my body is capable of doing. I always felt pushed to go a bit further but I always stayed within my body’s own limits.

To anyone considering TRX I really encourage you to do so! I really needed the one on one attention at first and I would recommend a few personal training sessions to anyone new. As a trainer, Sophie is incredibly kind and encouraging, and the team at True Conditioning is professional and welcoming from the minute you step inside the studio. I was certainly hesitant as to what TRX suspension training was and what it could offer me in my wellness journey. However, I’ve learned to love it for its versatility, because your workouts can always be modified depending on your level. I no longer live in Steveston but I would highly recommend True Conditioning to anyone. Sophie’s enthusiasm and drive for fitness is highly contagious, so much so that I still commit myself to regular TRX workouts at a boutique studio in the Fraser Valley! I cannot thank Sophie enough for her guidance and friendship, she is really an inspiration and True Conditioning offers a very special and unique community that will embrace and challenge you no matter what your goals are.

Member Testimonial

Vienna Wroblewska

I’ve been training at True Conditioning for over two years now and I absolutely love it! I started out with the group classes which allowed me to work at my own pace and explore a variety of exercises. Then I wanted to take it up a notch (or two) and asked Pilar to train with me a couple of times a week. Not only were those session fun, but also extremely effective. My body shape has changed (I actually have a waist and a butt now!) and I have learned how to work with all sorts of weights to develop strength. Pilar is an absolutely awesome trainer. She is super positive and encouraging and you can tell that she really wants you to succeed. Thanks Pilar and Sophie!

Member Testimonial

Joanne Brown

I joined True Conditioning after struggling with nerve pain stemming from an autoimmune response to Salmonella. It was a painful two year recovery, that required me to go from not being able to walk at all, to using crutches, then using a cane, and eventually walking for short distances on my own. I had huge challenges with balance, and some permanent nerve damage in my lower back and right leg. To say I was starting from the VERY beginning, is an understatement. I was frustrated, discouraged, and missed the old, stronger, healthier, much more active me.

Walking in and looking for someone whose name essentially says STRENGTH was a bit intimidating. I had driven by True Conditioning before, and had seen the TRX straps dangling from the ceiling, but knew nothing about what to expect, nor did I have a clue what I was doing. Pilar’s first response to me was to beam with a huge ear-to-ear grin and announce, “Welcome!” Okay, great way to start… I started to feel a little less like running away. She listened to what my challenges were, and what my goals were. She assured me that we would meet and exceed those goals, and modified anything that was difficult for me to do. I started with a 25 pound deadlift, and today lift 145 pounds. When I say she modified things, I really mean it. I was essentially lifting a soup can for weight, and was starting at the very bottom. But still, she cheered when I succeeded, and made it just a little harder each time so I would see progress.

I started out with just doing the one on one sessions and eventually moved to doing the classes as well. My favourite classes are the bootcamp and Tabata. Funny, everyone cautioned me about Tabata, saying it was the hardest class, but it’s the one I love the most! We are all different, and you need to find what you like. Pilar will take care of finding what you don’t like, trust me – and she’ll make you do it with a twinkle in her eye and a smile on her face, until you do it well enough to like it! I’ve gone from having to hold a wall when doing step ups, to carrying weights while doing them. I deadlift nearly six times what I could do before, and am bench pressing 75 pounds and feeling so strong! I met and surpassed all my goals, and set new ones. I still have weight to lose, but don’t think I will ever get tired of loving the look and feel of having strength in my muscles. I love feeling capable again! I’m back to skiing, golfing, bicycle riding and hiking. The permanent damage is still there, but now I have other muscles that are strong enough to compensate for those that can’t pull their own weight (literally). My trepidation has been replaced by anticipation, and I feel like I belong to a fantastic community of friends.

For someone who is looking to give True Conditioning a try, I would recommend the Kickstart package first. It allows you to work one on one with someone until you’re feeling more confident and ready to try the classes. But don’t miss out on taking the classes; you’ll meet some terrific people and make new friends. There is no pretentiousness at TC; it’s just really down-to-earth, cool people who are working on their own things, whether that be a marathon, a weightlifting competition, or simply working on being able to successfully complete one single pull up. We’re cheering each other on, and sweating it out together.

Member Testimonial

Bobby Far

As a 72 year old person who was not in great physical condition and who has some flexibility issues it was a bit daunting for me to even think of entering a fitness program yet alone join a gym of any sorts…..

But after some encouragement from a friend and after speaking with Sophie, I took the first step and joined True Conditioning….

I was still nervous that I would be looked at as someone that should not be there as I certainly do not fit the ‘lulu lemon style of fitness person’ but even in the first class it was quite obvious that True Conditioning is really ‘all inclusive’ no matter what your physical limits are or your strength, or age they, instructors and fellow class mates, make everyone feel welcome and are so encouraging and supportive that I would encourage anyone thinking about joining to jump right in and start to not only have fun but to feel better about yourself and your physical fitness.

Member Testimonial

Iain Twiddy

True Conditioning is Awesome!  They provide a fantastic, friendly, and highly motivating atmosphere to workout in.  With their knowledgeable and caring trainers, I have learned lots about how to live, eat, and train healthier.  Thanks!

You guys are the best!

Member Testimonial


I’d been through a few pregnancies, both successful and unsuccessful, in the last few years. In an effort to get through that process as quickly as I could, I’d neglected the baby weight. I’d put on 5-10 lbs with each pregnancy and now found myself at a fitness level I was uncomfortable and unfamiliar with. I wanted to take some control back of my life so I joined True Conditioning last year. Pilar had mentioned the challenge but I didn’t think it was for me – I had good eating habits (or so I thought). Yet I still wasn’t making huge progress. When the 2019 challenge rolled around, I thought why not give it a shot.

It was awesome! I’m a rule follower and work well within defined parameters so I didn’t find the guidelines very challenging at all. It is similar to how I normally eat but I saw where I had been sabotaging myself. Just making a few small tweaks in my diet made all the difference in the world. I lost 13 lbs during the challenge and another 4lbs in the month since it ended, since I’ve managed to keep it up. A couple of weeks ago I fit back into my favourite jeans that I haven’t worn in 6+ years. That was a triumphant moment 🙂

Anyone who’s considering this, my advice is – just do it. The sooner you stop thinking about and just start doing it, the sooner you’ll get to where you want to be.

Member Testimonial


I started making changes towards improving my health a few months prior to joining the transformation challenge but I realized I needed help from a professional to ensure long-term success. There are confusing information out there about diets and fitness and I thought a professional could guide me in the right direction. During the challenge, I learned to make healthy food choices while allowing myself to enjoy the foods that I love. The workouts at True Conditioning are fun, energetic, and challenging. I look forward to gaining more strength with the help of the supportive trainers. In 8 weeks, I lost about 10 lbs, lost 3% of body fat and gained lean body mass! My clothes fit better, if not looser. I’m gonna need a whole new wardrobe! 🙂

For anyone thinking of joining the challenge, it is so worth it! You are going to love the physical transformation but will be blown away by how much stronger you’ll feel after 8 weeks!

Member Testimonial

Hilary sinclair

True Conditioning in Richmond is fantastic!

The team is very supportive and have encouraged me to meet my fitness and nutrition goals. It’s the most positive gym I have ever encountered.

During the classes, the instructors review the exercises to ensure proper form. I have also found they will challenge me in a very positive manner to work harder, try more weight

and more challenging exercises. I see a real difference in my fitness level and my energy. Thank you so much!

Member Testimonial

Learn to lift teens

We all just wanted to say thank you so much for teaching us through the duration of our spring break to learn to lift, to become stronger, more confident within ourselves, but mostly teaching us all how to be strong ass women!! We couldn’t thank you enough.

We all can say that from the beginning of our lessons to the very end was super fun each and every time, and having you guide us and laugh along with us made our experience even better; and so we really appreciate you putting your time into our lessons, and

showing us how truly strong we all are. Your amazing!!!!!And we strongly recommend learn to lift for teens because it brings all us strong women together, to learn what our bodies are capable of and how empowered we are!!!!!

From Rachel, Ashley, Grace, Sophie, and Jane

Member Testimonial


The Winter Transformation challenge for me has truly been transformational.  The most positive change for me has been learning to focus on nutrition and fuelling my body, working on getting stronger and celebrating the small as well as the big wins along the way.  I am no longer obsessed with the scale or tracking every morsel I put into my mouth. I am back on track with fitness and feel stronger and healthier.

Sophie, Pilar and the entire team at True Conditioning genuinely care about their clients success.  Their support and encouragement, along with the advice and information they share is invaluable. Having the support of the other participants, the ability to share successes, recipes and common challenges was amazing.  I’ve got a great new set of habits to keep me on track and I’m looking forward to setting new goals and achieving them. None of which have to do with a number on the scale!

I highly recommend the transformation challenge with True Conditioning!  

Thank you Sophie and Pilar for making it fun along the way and continually encouraging our success!   

Member Testimonial

Andrea Lee

Before the challenge, I had gone through a rough few years. I was previously very active but slowly succumbed to inactivity and unhealthy eating. I kept saying it was baby weight, but realized that’s no excuse as my child is now almost school-aged. I was losing confidence in myself and just hated how tired I was and how I looked in photos. I found the challenge randomly on Facebook and joined on a whim. I am so grateful I gave myself the gift of this challenge. My experience was incredible! I loved how approachable Sophie and all of the staff at True Conditioning are. It was motivating to see other people doing the same Challenge at workouts and to have them encourage each other in person and online. The emphasis on new healthy habits were incremental, approachable, and feel sustainable. I was initially hard on myself for not being perfect, but was instead celebrated for being healthier and stronger each day. Every little step I made added up to something great. I lost over 19 pounds, 4.6% body fat, 4 inches in my waist, and am starting to feel confident again. If you are thinking about joining the Transformation Challenge, please treat yourself to it! You won’t regret it. It’s worth it to prioritize yourself.

Member Testimonial


By joining the last 3 Transformation Challenges, being a member of the True Conditioning family (with all the support provided by the best trainers/instructors), seeing results when I follow the Precision Nutrition guidelines the weight falls off and is being replaced by muscle.

I feel healthier, stronger and more intelligent when it comes to, when and how to eat, and exercise. I hope I can be an inspiration to others and I recommend joining the Transformation Challenge to anyone that is looking for a lifestyle change that is easy to follow with support. Like the Nike slogan says “Just Do It” love yourself take a leap and trust the TC family. If I can do it you can do it 💗.

Member Testimonial

Linea Volkering

Training with Sophie has been so positive and motivating. She knows her stuff and is really diligent about making sure the program you’re getting is serving you well. I appreciate the fact that she’s a dedicated athlete in her own personal life, so you know you’re working with someone is practicing what she preaches. Sophie is organized, she has an eye for detail, she cares about your safety and the environment at her gym is supportive and welcoming. Sophie has helped me go optimize my eating habits, get a own home gym program set up and has got me through a lot of different life events by being my own personal cheerleader/ass-kicker in the gym. Getting regular training has helped me rehabilitate, reset and move past a spectrum of pre-existing injuries. If you are ready to put in the work, you’ll get results with Sophie.   

Starting a training program at True Conditioning genuinely changed my life — I look at my physical health with a greater understanding, respect and attention. Signing up for classes or doing personal training is such a great first step to getting into your fitness routine because you have accountability, coaching and a set schedule that keeps you showing up. If you’re embarrassed or nervous, don’t be — TC has a great atmosphere of community which is fabulous and energizing to be around. The trainers will look out for you, give you kind and gentle guidance when you’re unsure and help you achieve your fitness goals. I would also remind everyone that life happens — sometimes you fall off your fitness train, but it is so easy to get back on by just showing up. Go, and go again and again after that — you’ll be glad you did.

Member Testimonial

Winnie Chen

Training with a coaches Pilar and Kate is tough because they push you to be your best.  It’s challenging because I’m encouraged to work outside my comfort zone but within the limits of what they know I can do safely.  They modified for me on my off days and modified week to week for my friends pregnancy. The week she couldn’t do sit ups was a hoot!  It’s rewarding because I feel like I accomplished something each session that I would not have done on my own or during a regular class.  They bring the best out of you with their kindness, compassion and an encouraging ‘you can do it’ and ‘just one more rep!’

I’ve lost 40 pounds, improved my hydration, gained muscle and confidence. I’m still a work in progress but I’m enjoying the journey. I now love to bench, deadlift and squat with the barbell.  I love weightlifting and lifting heavy. Do it for you and put your self first unapologetically.  The TC coaches and community will encourage and support you.

Member Testimonial


Before training at True Conditioning, I struggled to find a gym with not only a positive and high energy atmosphere, but also workouts that were challenging and new. As a person who grew up playing competitive team sports at a high level, I was injured and could no longer continue to play team sports for fun and exercise. Instead, I tried everything under the sun: personal training, yoga, spin, going to the gym alone and even outdoor bootcamps (to name a few). No matter which gyms I tried, or what workouts I did, I found myself bored of the exercises after a short amount of time. Since I was always a team player, I found myself gaining more motivation from group fitness classes due to my competitive nature than working out solo…unfortunately it is difficult to find group fitness classes that are inviting and challenging.  

Cue: My first time at True Conditioning. I remember my first class over 2 years ago, and what I remember even more clearly was how sore I was after that TRX workout…. EVERYWHERE. I loved that feeling! I had not felt that challenged or sore in such a long time and it felt great to try something new.  The more I went, the more I realized that this was the place for me. The trainers were welcoming, and each class was hard, leaving me dripping with sweat. What I began to love even more was that each class was not only different, but always packed with new exercises, formats or combos I had never seen before – this keeps everything fresh and interesting; something that is very important to me!

I am so impressed with the overall strength and confidence I have gained over the past couple years from True Conditioning. Although TRX training can be a tough workout, I constantly see myself getting stronger. I would advise anyone thinking of True Conditioning to sign up right away! If you are looking for a fun, energetic, sweaty and challenging workout, this is the place for you! The trainers are supportive, the clients are all inclusive, and everyone is pushing each other to hit their personal best. Personally, it is somewhere that continues to be fresh, new and exciting and I can’t wait until my class tomorrow!

Member Testimonial

Denise & DeAnn

Before I started training at True Conditioning I felt stuck in my fitness routine. I struggled to get to the gym with no motivation or connection to friends… worst of all I saw no result or improvement in fitness. True Conditioning provided the perfect fit for my fitness level.  I love that the instructors are there to help me challenge myself or offer an alternative to meet my needs. The team at TC really know how to connect and create a synergy in the class to keep you motivated!

After following their program, I now feel athletic, strong and confident – ready for anything life throws at me!

My sister DeAnn & I have been with True Conditioning from the beginning and we are so grateful for the love, compassion and friendships we found. We’re in the best shape of our lives at 55! If you are considering joining the studio, all we can say is just do it!

Love you guys! xoxo

Member Testimonial

Jennifer Van Wynsberghe

Before joining True Conditioning I would routinely go to the gym.  I
would do what I though was a good workout.  I considered myself
somewhat fit.  Then I joined True Conditioning.  My understanding of
being fit was redefined.  I joined for a challenge, a workout that
would push me outside of my comfort zone.  Talk about a push!!

To start I signed up for the 8 week challenge in need of a change.  As
well I wanted to lose a few pounds, drop a few inches, and just feel
good.  Plus my diet was in need of help and repair.   Through Sophie’s
coaching and her support I managed to do all of the above and then
some. Her guide and strategies for my nutrition was exactly what I
needed to see changes in my body.   I can honestly say I feel
stronger, leaner  and more fit.  Plus my energy level has increased
and as a shift worker I need all the energy I can get!

As for the trainers …. they are all awesome.  They are a strong
group who empower me to want to be fit and strong.  It is a gym that
has a sense of community that keeps me coming back and wanting more.

I can not say enough good about True Conditioning.  Anyone who is
looking to get fit, to get strong and to enjoy the process I highly
recommend joining True Conditioning

Member Testimonial


Signing up with Tara is one of the best decisions I’ve ever made. Prior to meeting her, I was never motivated to go to the gym, but Tara has changed all that. She genuinely cares about her clients and is incredibly knowledgeable and accommodating. Our sessions together are always really tough, but Tara keeps me encouraged and motivated to the point where I find myself looking forward to each session. Her easy going personality makes her a lot of fun and easy to get along with, which makes our sessions even better. What’s also great is that she’s always mixing things up so it’s never the same workout week after week. Who would’ve thought working out could be so much fun?

I would highly recommend Tara to anyone looking for a great personal trainer. Not only will she help you reach your goals and build your confidence, she’ll get you motivated towards a healthier lifestyle.

Member Testimonial


Training with Kate has been so fun and I’ve learned so much! She is so motivating and knows exactly what to say to get me to continue pushing myself. After working out with her I feel a lot stronger and I always leave feeling energized and ready to train again. I think that anyone who is considering personal training with Kate should go for it!

Member Testimonial

Sandra & Paul

In January 2019, I asked my husband what he wanted for his 61st birthday. I was expecting the typical response…gift card or dinner out etc. I was completely caught off-guard when he said “I want us to go to a personal trainer”. So I emailed Sophie Manfredi at True Conditioning, I had participated in the TRX classes in the past and loved them. Sophie introduced us to Kate Balen. We connected with her right away! Kate is patient, encouraging, inspiring and an incredibly knowledgeable trainer. She lives her truth! Kate devised a program and we started
off step by step. Each workout is different and challenging – but not so challenging that you want to give up. You just want to do more. Fast forward six months – by using a combination of TRX and weight training – we are 20+pounds lighter, our core strength and energy has improved
dramatically. We just feel so much better and we are watching our bodies transform right before our eyes. Whether you workout regularly and are looking for a new challenge (TRX is amazing!) or if you are just starting out, the team at True Conditioning are dedicated to helping you fulfill
your fitness goals.

Member Testimonial


I’ve had previous personal training experience, and I’ve found that having a good “click” with your personal trainer is essential to getting a good experience. You’re placing your trust, time, effort, and money into this person that will be helping you obtain your fitness/healthy lifestyle
goals – you want someone you can also, eventually, call a friend. I have found this with Kate! My experience with Kate has been Amazing. She is Very supportive – perhaps TOO supportive as she is a Spartan with pushing you beyond your boundaries and capabilities – or at least what you think your boundaries and capabilities are. I’ve seen physical results, of course, but more than that I’ve felt mentally and emotionally great in my body. I am less picky and critical about myself, and my overall self-esteem have definitely increased. If you are looking for a personal trainer at true conditioning I say Do it. What are you waiting for? You won’t regret it!

Member Testimonial

Gen & Palo

As a working couple with 3 kids, raising a family has made it hard to schedule set times for exercise. As the years went on, we realized our health and keeping fit should be a shared goal, so we decided to reach out to Pilar for partner training.

Pilar is passionate about fitness and it shows through the energy and enthusiasm she brings to every session. Her easy going and friendly personality creates a comfortable atmosphere for us. She makes each workout challenging. She also prioritizes correct form with each exercise. Pilar motivates us to push past our limits as we continue to improve.   

Since working with her, we have more energy, our balance and flexibility have noticeably improved and we have not only lost inches but developed great new muscles.

If you are serious about changing your life for the better, TC is a good first step. Put your trust and discipline into the program and the positive results will soon follow.

Member Testimonial

Sharon Hales

If you would’ve told me a year ago that I would look forward to going to a gym and enjoy working out, I would’ve told you that you were nuts.  I have spent the majority of my life avoiding anything that seems like exercise.  As I’ve gotten older, my body was starting to pay the price for it.  I would come home from the end of my workday EXHAUSTED with only one thought on my mind: laying on the couch for a nap.

In the Spring of 2019, I started reading a friends Facebook posts about her training and fitness sessions at True Conditioning and a seed was planted.  Not long after that seed was planted, I was strolling through Instagram and up popped an ad for True Conditioning inviting me to come in for a complimentary training session.  I filled out the form, made an appointment to go to the training session, and that is where I met Sophie Manfredi who has literally changed my life.

I began training with Sophie in July 2019 with one purpose in mind: to strengthen my knees and core.  Little did I know at that first introductory training session how much my life was about to change.  I spent that summer training with Sophie 3 times per week.  In addition to being a motivating, positive, and caring personal trainer, Sophie also provides me with nutrition counselling and she has motivated me to change my diet.  At the end of the summer I felt confident enough in my newfound strength to begin going to True Conditioning’s Group Fitness classes in addition to continuing to train with Sophie.   Over the past few months I have dropped over 35 pounds (!!!), built up my strength to the point where I can lift 165 lbs, and can now go on with the rest of my days and evenings with a very noticeable supply of newfound energy.  Now instead of napping on the couch after work, I go to the gym.  Who would’ve guessed that? Certainly not me.

Sophie is positive, encouraging, and friendly and the team of personal trainers that she has put together share her outlook on positively helping people to improve their level of fitness.  Working with Sophie as my personal trainer is one of the best decisions I have ever made, and remember, I am someone who spent most of my life avoiding anything that seemed like exercise.  If you’re contemplating joining True Conditioning and working with Sophie or one of her trainers (I know them all and they are all as lovely as she is), my advice is to jump in with both feet.  That’s what I did and I don’t regret it for a moment.    -Sharon

Member Testimonial

Paige Alison

Before True Conditioning, life had kicked me around a bit and I felt like I was out of the habit of taking care of myself, using food mainly as a comfort. What motivated me to seek out better fitness was increasing problems with my back, swollen joints and heartburn. The Transformation Challenge provided the support, learning and accountability I needed to make the changes necessarily to get back to living, eating and sleeping better. I was inspired by the show of muscular strength around me in the TRX and Pilates classes and everyone was very welcoming and helpful to the newbie. During the two months I got my core strength to a level that my back is not going out at the slightest movement, I can lift heavy things, enjoy cooking again and no more heartburn! It felt like a big financial commitment at the time, but I saved most of that money back by cooking more for myself rather than eating out and buying less packaged food. It was the best $ I have ever spent. 

Thanks again!

Member Testimonial

Aila Morris

Before joining True Conditioning, I had always seen myself as someone who would regularly exercise and generally eat healthy. I had been working hard to loose weight and get my body “back” after having my two kids. I had plateaued for quite a few months and was feeling frustrated. So when the challenge came up I knew that if I committed and followed the plan with the help of Sophie and her team I would see some great results. 

And sure enough I loved the challenge! I found that it was really easy to follow. It made me think differently what my meals would entail, portion sizes and when certain foods would fuel my body better ie. a starchy fruit post workout instead of any time of the day. I changed my snack routine drastically. I was never hungry throughout the day which was important to me to be successful. One thing that you do have to commit to is being prepared and planing ahead. This challenge is only successful when you meal plan and prep. It does not work for grab and go. I would spend time on Sundays getting ready for the week. Making meals and snacks to set myself up for success. The weekly feedback from the coaches was really helpful to tweak how/when I ate to allow even more success. Sophie would send out weekly emails with a focus and a goal to think about. This was just a good reminder to what had been set up originally in the challenge. I didn’t exercise as much as I would have liked but was still very successful in the challenge!  

Over the course of 8 weeks, I lost almost 16lbs! I had more energy, lost inches and generally felt so much better! I made it well past my plateau. I couldn’t be happier and will continue to eat with the new habits that I learned from the challenge. 

If you are thinking about signing up for the next Transformation Challenge it is 100% worth it, I would recommend to everyone. It gave me way more energy and taught me a different way to think about how I am eating and what my body needs. It helped me to get past my plateau and even past. Put in the time to meal prep and snack prep. This is a huge part of being successful in the challenge. The challenge taught me lifelong healthy eating habits that I will keep in my every day routine. 

Member Testimonial

Tamar Lipton

I’ve always felt uncomfortable about my weight, starting as early as age 12. I started exercising in my early 20’s, then began weighing food and counting calories, and lost some weight. Fast forward 10 years and 2 kids, and I’d put it back on and more. Although I exercised regularly, I knew that I needed to control what I ate in order to lose weight, but I didn’t have the time or desire to lose it using the same tedious and unsustainable methods.I joined the Challenge because I’d had enough of feeling uncomfortable in my own skin, the pile of “one day I’ll fit into these again” clothes taunting me from the corner of my closet. From day 1 of the Challenge, I felt optimistic about the change I was making. It provided me with a framework to adopt a healthier outlook on my nutrition, and that plan was exactly what I needed. The information was easy to understand and apply to my life, and included helpful tips to counter the inevitable challenges I’d face, such as dinners out with friends or treats around the office. Best of all, the constant support from the trainers and fellow participants was incredibly motivating.Eight weeks flew by, and I lost 20 lbs and 5.5% body fat!! But what I lost in weight, I gained in confidence, both in my appearance, and in the knowledge that I could sustain this lifestyle in the long term.To anyone considering signing up for the next Challenge, I’d say, “What are you waiting for?!” Join an incredible community, learn how to eat what your body needs, and lose a bit of weight while you’re at it!

Member Testimonial


Before True Conditioning’s Transformation Challenge, I felt I knew what I needed to do to lose the weight I had gained, but I couldn’t seem to make the needed adjustment I needed to see results. It was frustrating as I had been here before and knew what I needed to do and even though I felt like I was doing a lot of the right things, I soon found out by working with Kate that there were many gaps in my nutrition.
Thanks to her coaching, I lost over 17 lbs. More importantly, the mindfulness component helped me refocus on the things I need to pay attention to long term to sustain my weight and hopefully lose more.
For anyone looking to join the Challenge, I completely recommend it! Even though it may seem like a lot of money for what sounds like ‘common sense’, the cost is completely worth it. The structured approach to daily tracking and a weekly habit focus really helped me to change and improve how I was eat, exercise, sleep and manage my stress on a daily basis.

Member Testimonial

Ceci Rudek

The Fall Transformation Challenge has been a truly amazing experience. I started the challenge around 2 and a half months postpartum after my second baby.  I could not shake off the extra weight that I’ve put on since my first baby and therefore have been very uncomfortable in the clothes that I’ve been wearing.  I felt like I was in a downward spiral and losing control of myself. I made a call to Sophie and she had suggested I sign up for the Challenge to help regain some control over my body. Sophie paired me up with Pilar for this challenge and boy did she make me work for it!

For 8 weeks I would go to the gym 3 times a week and learned how to meal prep and eat for my body type and activity level. I was mindful of what I was putting into my body and I was able to make smart choices on vacation and during the holiday season while also enjoying myself. 

I lost 12 lbs during the challenge and my biggest achievement was being able to pull up that pair of skinny jeans straight from the dryer without having to do the wiggle dance! 

For those of you who are thinking about signing up for the next challenge…JUST DO IT! You will not be alone in this challenge because you will be surrounded by supportive coaches and you can always lean on your fellow challengers for support. I promise, you won’t regret it!

Member Testimonial

Erica Williams

After gaining weight during the pandemic lock down, I had finally reached the point of my clothes not fitting and being very uncomfortable in my skin and decided to make a change. I decided to try nutrition coaching with Sophie at True Conditioning, and it was the best decision! Sophie took the time to discuss my goals, and my current diet during our first meeting, and discussed the things I should modify to get to my goal size. Sophie is so knowledgeable, and went over all the foods and portion sizes I should be eating and when I should eat them; I had no idea that some of the foods I was eating were healthy, but were not going to contribute to any weight loss. I began to see results after just 2-3 days, which, combined with Sophie’s weekly feedback and support, really motivated me to stick with it. After 4 weeks I have seen dramatic results, my energy levels are much better and I just generally feel better. I lost weight, and body fat, and am almost at my goal size. Sophie doesn’t just create a meal plan, she enforces the good eating habits and portions so you can take that knowledge with you and continue on your own. I am confident that with the knowledge and results I got with Sophie, I will continue my fitness/weight journey! I would highly recommend this program to anyone looking to make a change, whether you have 10 or 50lbs to lose, it works, and it’s worth it.

Member Testimonial


“I’m so excited about my progress with Tara at True Conditioning. Tara motivates me by encouraging me to work hard but we always share a good laugh and I look forward to my sessions every week, no matter what work has thrown at me. I appreciate that she takes the time to explain the reasoning behind our workouts and how her sessions are different and challenging enough to keep me engaged. We started with one session a week to strengthen some areas in the hope of easing my chronic back pain. 8 months later, we’re now up to two sessions a week and I feel great. Side effect: I look great, too! I was wary of her offer to take photos but am glad she did – you can really see the hard work pay off! Thanks, Tara, for kicking my butt!”

Member Testimonial


“Signing up with Tara is one of the best decisions I’ve ever made. Prior to meeting her, I was never motivated to go to the gym, but Tara has changed all that. She genuinely cares about her clients and is incredibly knowledgeable and accommodating. Our sessions together are always really tough, but Tara keeps me encouraged and motivated to the point where I find myself looking forward to each session. Her easy going personality makes her a lot of fun and easy to get along with, which makes our sessions even better. What’s also great is that she’s always mixing things up so it’s never the same workout week after week.  Who would’ve thought working out could be so much fun?

I would highly recommend Tara to anyone looking for a great personal trainer. Not only will she help you reach your goals and build your confidence, she’ll get you motivated towards a healthier lifestyle.”

Member Testimonial


The last several years have seen a great deal of change for me.  Remarrying and settling into a new family routine, two provincial moves, completing an MBA, and a super demanding work schedule.  I had lost sight of my health and fitness goals and was clearly starting to feel it.  At the end of the work day I had little energy or motivation, and stressful days meant I indulged in comfort foods.  I had previously been very active, running half marathons and a regular at the gym, so I figured I could get myself back on track.  After months of trying on my own with no sustained results, I came across a Facebook ad for True Conditioning.  I booked a free consult in November 2019 and am grateful for it.

In my first meeting with Karina for my consultation, I knew I would not only enjoy working with her, but learn a great deal.  Karina takes the time to explain the technical details of exercises, allowing me to understand what exactly I am trying to achieve, and why the technique is important.  I’ve worked out with trainers in the past including a 2 year long engagement several years ago, but no one ever explained the why behind what I was trying to do.  

Karina and I have been working together ever since my consult in November.  She has the perfect blend of bad ass trainer, pushing me to work hard, coupled with kind encouragement to do my very best.  She celebrates my wins with me, reminding me how far I have come.  I have greater confidence in classes, during PT sessions, and am able to supplement my routine with tough workouts on my own.  My clothes fit better and I have even reintroduced some old favourites I had lost confidence to wear, back into my wardrobe.

I am stronger, more toned and certainly more capable of killing it in a class or workout.  Working with Karina has given me the confidence to sign up for another half marathon, although it was postponed due to COVID.  Not only am I feeling better on the outside, but my cardiovascular stats have improved, including a drop in my cholesterol level.  

My advice to anyone who is feeling they want to make a material change in their health and fitness is don’t delay!  True Conditioning is a community of supportive, real people that genuinely encourage everyone of every shape, size and fitness level – it is truly a judgment free zone.  I have done classes, personal training, and a COVID modified transformation challenge and truly found it to be a fantastic investment in me.   I know people question if personal training is really worth it.  My answer – absolutely!  The motivation and education make it easier to get started, and stick to it.  I look forward to my sessions and being able to apply what I learn. True Conditioning isn’t a quick fix but a support system for a lifestyle change.

Member Testimonial

Katie Keenie

The pandemic had really gotten me off-track, I was feeling down about where I had gotten to, in terms of health and fitness, and was looking for something to help kick-start me back into a good routine. Like many of us, I’ve struggled with weight loss and gain for most of my life and I was really looking for something that would help to break that cycle, wasn’t a fad diet, and something that was going to help teach me techniques and skills to be able to live life in a healthy and manageable way. 

I had decided as part of the challenge I was also going to do some personal training sessions, and I’m so glad I did. I’ve learnt so much over the 8 weeks, each week we were given a new challenge and tasked with incorporating that into our daily routine. About halfway through the challenge I was faced with quite a bit of work stress, I’m so grateful that I had joined when I did, it helped me manage through the stress without using food to cope and was the perfect opportunity to put the new skills I’ve learnt to the test. 

With the support of Sophie, Pilar and all the trainers at True Conditioning, I’ve seen amazing results. I’ve lost weight but more importantly I’ve gained muscle, feel stronger and am confident that I have the skills to be able to maintain the weight I’ve lost, continue to build muscle and be able to navigate the ups and downs of life without reverting back to my old food tendencies. 

For anyone who is thinking about signing-up, I would say JUST DO IT! This challenge helps you build a healthy, balanced lifestyle while connecting you to a community of challenge participants, True Conditioning members and trainers who are there to help support and cheer you on along the way. 

Member Testimonial

Tiffany Tsang

“I have always been intimidated by going to the gym, and so I’ve avoided it by trying to stay fit by playing indoor soccer and badminton. Over the course of 5 years of working in a stressful job and eating take-out all the time, the exercise wasn’t enough to keep my weight down and I was putting on 5-10lbs a year. 

I signed up with Tara for personal training with the goal of losing weight and building endurance so I could survive a 20km hike on my trip to New Zealand, but I quickly realized that was not my end goal. Tara helped me learn to like my body and its potential, and constantly pushes me to reach new heights. Since training with Tara I have learned to stop looking at just my weight, but look at how strong I can be. Every PT session I get a unique and effective workout where I’m lifting heavier weights, doing more reps, and improving on my cardio. Tara has also helped me understand that eating well doesn’t mean I can’t enjoy foods I love (in moderation) and helped me tackle my “too busy to eat healthy” problem by introducing me to 2 Guys with Knives – a healthy meal delivery service here in Vancouver.

If you’re thinking about starting personal training, start today by getting a consultation at TC! Set goals with your trainer and let your trainer help you set realistic expectations. Everyone has a different body composition and lifestyle, so focus on how you compare with yourself instead of others, and enjoy this journey of becoming a better you!

Member Testimonial

Evan Rubin

My wife had been going to True Conditioning for a few years and “suggested” I give it a try and go in for a free consultation. I had never been an exercise or gym person but knew I had to do something for my health, so I figured going for a consult wouldn’t kill me. During the consult session, Sophie assessed what my current exercise and nutrition was like and what my fitness goals were, while she demonstrated some exercises both in and out of the TRX….and then had me try them too. Maybe it was the warm and inviting feeling coming from everybody at TC, Sophie’s motivating and positive attitude, or her bulldog Winston but I decided to take the plunge and try TC out. To get a good foundation using the TRX and weights, I started with some personal training sessions, which I highly recommend if you’re new to this training system. After a few sessions, Sophie suggested I try some classes but I was reluctant to go. However, with her positive encouragement to “just try 1 class and see what happens”, she helped me get past what I thought I couldn’t do (but she knew I COULD do all along), and I went to my 1st class…and I haven’t stopped going to them ever since. I can honestly say after just a few weeks at TC, I noticed I felt better both physically and mentally, stronger and even started to lose some weight. I have done personal training and classes with all the TC trainers and every one of them is awesome. Their focus is doing whatever it takes to help YOU reach your fitness goals. No matter who you work with at TC, you’re in great hands. True Conditioning has become a home away from home for our family as our school aged kids also train there-and they love it just as much as my wife and I do ! TC is so much more than just a gym- it’s a caring community of like minded people who want to improve their overall health and well being, and have some fun and enjoy some laughs while sweating away doing that. Deciding to join True Conditioning is one of the best choices you can make to invest in yourself. I would highly encourage anyone thinking of trying True Conditioning to Just Do It- your body and mind will thank you for it.

Member Testimonial


Because of previous injuries, I became wary of exercise and was never regularly active. However, I considered myself to be quite weak, and wanted to build strength knowing that “being thin” does not necessarily mean “being healthy.” As a beginner and young female, I am so happy to have found a team that truly empowers women. True Conditioning has the environment that many look for – a zero judgement and 100% fun and motivating studio. Just a month of classes has already left me feeling stronger and more confident in myself, thanks to the amazing trainers! The team at True Conditioning never falls short of helping you realize your potential.

As a student who studies how the body moves, I can confidently say that this gym teaches you to do exactly that! I’m not only armed with stronger muscles after each session, but also more knowledge of my body. No matter your experience with exercise, if you’re looking for somewhere to get moving, start at True Conditioning! Not only will your future body thank you, but you’ll meet some amazing people along the way.

Member Testimonial


Joining True Conditioning was the best push and motivation I needed to get in shape!  I hired Sophie to help keep me motivated and accountable and she did exactly that. Prior to training at True Conditioning I would make every excuse in the book to not go to the gym.  Fast forward 3 months and I am training consistently 4 times a week, with a mix of personal training and TRX group fitness classes. My body has changed so much and seeing the results has been extremely motivating.  In addition to training, Sophie has helped me improve my diet to feel, look and perform better. Overall the experience has been amazing and it’s change my perspective on exercise as something I love to do vs something I have to or should do. I Highly recommend True Conditioning to help you reach your fitness goals!   

Member Testimonial

Connie Anderson

I joined the Transformation Challenge after being inactive for about 2 years (other than walking my dog). My goals were to give myself a kick start to losing weight and to eat healthier. I met with my trainer once a week, who was incredibly supportive and knowledgeable about exercising and nutrition. The studio was clean and spacious. I enjoyed the weekly emails on tips and challenges that was given to us. I highly recommend participating in the challenge. I lost 17 pounds and 4.6% body fat over 8 weeks. I attribute my success to hard work and to the awesome staff at True Conditioning.