A proven solution to
Develop a long-term relationship with your well-being
At MDF, our personalized approach adapts to the complexity of fitness. Everyone is unique in their response to nutrition and movement. We individually guide towards lasting results
ABOUT
Our approach at MissDoualaFitness aims to simplify fitness to create lasting change. We offer pre-designed programs carefully crafted for simplicity and effectiveness, suitable for all fitness levels. In addition, we offer custom-made programs for those looking for individualized support. At MissDoualaFitness, our goal is to make fitness accessible to everyone, making each step a progression toward a healthier, more sustainable lifestyle.
SERVICES
General Lower Body Program (gym)
Tone your legs with this 4-week program! As ideal for beginners as experts, this guide contains some of the most effective exercises to see results quickly! This program includes:
demonstrative videos for each exercise
3 sessions per week
cardio exercises
tips to maximize your results
and more !
General Full Body Program (Home Edition)
Are you looking to get in shape, but don't have time to go to the gym? Look no further, because this 4-week program works your entire body in less than 30 minutes at home! All you need is a pair of dumbbells and a mat. The program contains:
7 exercises per session to be done 3 times per week
demonstrative videos for each exercise
guidelines for choosing dumbbell weight load
motivational tips
and more !
General Glutes Program (Gym)
Looking for a workout routine that targets the glutes? Then this 4-week program is what you need! With just 3 sessions per week, you will learn to develop well-defined glutes. In addition to the workout routine you get:
demonstrative videos for each exercise
tips to maximize your results
guidelines for selecting weight loading
a BONUS
and more !
General Upper Body Program (Gym)
With this 4-week program, you will be able to strengthen and tone your upper body without having a bulky appearance. With just 3 workouts per week, you will be able to refine your waistline and see results quickly. The program contains:
demonstrative videos for each exercise
guidelines for selecting weight loading
cardio exercises
motivational tips
tips to maximize your results
and more !
General Glutes Program (Home Edition)
Do you want more defined glutes, but can't go to the gym? Don't panic, Miss Douala's 4-week glute training program at home is here to help you! With resistance bands and 2 pairs of dumbbells of different weights, you will get the glutes of your dreams! The program includes:
3 sessions per week, demonstrative videos for each exercise, tips to maximize your results, motivational tips, a BONUS, and more !
General Nutrition Guide
It's difficult to make dietary changes and eat healthier if you don't know exactly what it involves...
This general nutrition guide teaches you the essentials of healthy eating. It covers a little bit of everything:
proteins, carbohydrates, fats, spices, cheat meals, supplements and even a list of fruits and vegetables to eat to lose or gain weight!
General Weight Gain Program (Gym)
Want to gain weight? This 6-week program allows you to gain muscle in the right places while remaining feminine! With 2 upper body sessions and 2 lower body sessions per week, you will be able to achieve your weight gain goals. In this guide you get much more than the workout routine:
everything you need to know about cardio, tips to maximize your results, how to select weight load for upper and lower body, demonstration of each exercise and more !
Customized Programs
I will create your program from scratch, based on your lifestyle, preferences and goals.
Once the purchase is made, you will receive a questionnaire by email that you must complete and send back to me, so that I can begin.
When I am almost done putting your order together, I will contact you to schedule a virtual meeting. During this session, we will review the programs and I will answer your questions.
It takes me 5 to 9 days to put everything together. Your order includes: weekly meals from Monday to Sunday, calculated portions for each meal, extremely detailed training and nutrition program, highlighting things to improve, recipes and demonstration videos for each exercise.
TESTIMONIALS
REVIEWS FROM OUR CUSTOMERS
★ ★ ★ ★★
At first, I was a little skeptical and didn't really know what to expect. A few weeks into my journey, I realized this was one of the best decisions I've ever made for myself! Andrea has been very nice and gentle with me from the start. She always follows up and makes sure I'm okay. My journey is not over yet, but I love it! 🥰 I highly recommend her to everyone !
Nichole
★ ★ ★ ★★
Andrea created a program adapted to my needs and objectives. Let me tell you that after trying several coaches, this is the best program I have had ! She was able to adapt my availability and the equipment at my disposal. I am moving towards my goals without pressure and I am learning a lot about myself and how my body works. She changed the way I see things !
Salma
★ ★ ★ ★★
The training and nutrition programs are practical teaching, no need for diets or appetite suppressants. You just need to relearn good eating habits and everyone goes at their own pace. I am very satisfied and I recommend MissDoualaFitness!
Ernest
★ ★ ★ ★★
Miss Douala's general nutrition guide is a complete guide giving you the necessary information to start the new year on a good basis. It is very aesthetic and motivating. Do not hesitate to get it !
Norah
FAQS
What are the differences between general and customized option ?
The general option is cheaper but may not apply to everyone. The client must adapt on their own following the guidelines and demonstrative videos. Following your purchase, you will receive your program by email.
The customized option is more expensive since it is adapted to the person’s lifestyle, preferences, health status and goals. It takes 5 to 9 days to receive your order as it is designed from scratch so you don't have to calculate anything.
Which option is right for me ?
If you have specific goals, medical history or want follow-up, the custom-made option would be the best choice. If you want the customized service, it is mandatory to make an appointment for a free consultation.
Are there any in-person services ?
In-person training is only available to those who live in the Greater Montreal area.
Are the workout programs designed for gym or home use ?
If you would like a customized program designed for home, simply mention this in your questionnaire. For general programs, some can be done in the gym and others at home.
Can I combine the general and customized option ?
Absolutely! For example, you can purchase a general training program and request a customized nutrition program.
Is it possible to pay in several installments ?
Yes but for online or in-person follow-ups only. It is mandatory to pay in full for the design of the personalized program(s) so that I can put it/them together.
Your Coach
My name is Andréa (pronounced Andrea) Douala. I am the eldest and only girl among 3 children. Since my childhood, I have taken on many roles - like sister, friend and student. While juggling these responsibilities, I lost sight of who I was. During this tumultuous time in my life, fitness became a way to isolate and take care of myself. At the beginning of 2020, a new role was added to my life: being a patient, because my mental health had seriously deteriorated.
I then invested in my health, seeking to heal, strengthen myself, be reborn physically, mentally and emotionally, while reconnecting with my femininity. Gradually, my passion grew to the point of attracting other women looking for advice. This is how I decided to get certified in nutrition and personal training, reconciling these certifications with my health studies. From there was born MissDoualaFitness, a concept that has also appealed to men.
Certified in nutrition by Precision Nutrition, personal training approved by ISSA, holder of Cardio-Secours RCR DEA certification from Société de Sauvetage, I am ready to guide everyone towards successful personal transformation.
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