THE RISE CENTER – Strength and Conditioning Training

Student Athletes

With the purchase of the Individual package(s), the Student Athlete will receive a complimentary Assessment with an Information Guide on how to optimize their athletic potential through nutrition, hydration, and stretching/relaxation.*Re-Assessments are $25

Individuals/ Personal Training*

  • $30 for 30 minutes
  • $60 for 60 minutes
  • $90 for 1 hour 30 minutes
  • Pre booking of 10 sessions – 10% off
  • Pre booking of 20 sessions – 20% off
  • Pre booking of 30 sessions – 30% off

Small Group Training Sessions*

  • 2 individuals at $40 per person for 60 minutes
  • 3 individuals at $35 per person for 60 minutes
  • 4 individuals at $30 per person for 60 minutes
  • 5 individuals at $25 per person for 60 minutes
  • 6 or more individuals at $20 per person for 60 minutes

RISE Center Team Rates*

  • 8-14 Team Members at $15 per person for 60 minutes
  • 15-19 Team Members at $12 per person for 60 minutes
  • 20+ Team Members at $10 per person for 60 minutes

*Prices are subject to change. Taxes are not included.


Frances J. Manias BA, B.C.Ed.,  CSCS

Frances has lived, worked and volunteered in the community of Dundas for the last twelve years. Frances created her Dundas business, Physique Coach, to help people change their bodies -­‐ through training and nutrition -­‐ so that they can look, and feel, and be better. Frances also founded Dundas Valley Power, a Canadian Powerlifting Union affiliated team that has had athletes compete at local, provincial, national and international competitions. Frances is currently championing Iron Sisters, an organization dedicated to the education and motivation of women in strength sports

A lifelong athlete, Frances competed in drug-­‐free bodybuilding for 15 years. As a  five-­time  Canadian Champion, she represented Canada at the IFBB World Amateur Bodybuilding Championships seven times. Her most recent competitive endeavors include her involvement in the Ontario Powerlifting Association garnering 2 silver medals and a gold medal at the last three Provincial championships, and a bronze medal at the 2013 CPU Nationals. She is a two-­‐time Canadian Powerlifting Union Masters I Champion. And, she placed fifth in her first IPF World Championships. She also earned bronze at the Commonwealth Powerlifting Federations championships in December of 2015. She is currently training for the 2016 International Powerlifting Federation’s Classic Championships in Killeen Texas.

Over the past two decades, she has taught, written, presented and coached in the fitness and nutrition field. Frances’ formal education includes a Bachelor of Arts (Physical Education) and Bachelor of Christian Education (K-­‐8) from Redeemer University College, followed by numerous professional designations and accreditations related to strength and conditioning, and the fitness industry.

Frances’ websites include: and

Professional Designations and Achievements

Certified Professional Trainers Network (Certified Personal Trainer) CPTN Course Conductor and Practical Assessor

National Strength and Conditioning Association (C.S.C.S) Poliquin International Certification Program (BioSignature Assessor)

Dale Carnegie Trained Speaker Precision Nutrition Certification (in progress)

Published, profiled and/or quoted in: The Art of Building Bodies, Sun TV, CHTV, Men TV; OCAA Women’s College Basketball Championships and AllStar Game, Rogers Sportsnet and Cogeco; CHCH TV; Hamilton Spectator, Dundas Star News, Woodstock Sentinel Review; Inside Fitness Magazine; MuscleMag International; CPTN Quarterly Report; CPTN Annual Conference Speaker; OCAA Sweat Magazine; Sport Axxess, The Score Network; TSN; RDS;;; Redeemer University College’s Images magazine;;;; Image Nation; Recindx online, Rotary Canada magazine.

Community Involvement

Past President, Dundas Rotary Club (2009-­‐2010)

Current Member and Chair of Youth Services, Dundas Rotary Club (July 2006-­‐December 2015) Board Member, Dundas Routes Youth Centre (2010-­‐2014)

Sunday School Teacher, Flamborough Baptist Church, Waterdown Sunday School Teacher, St. James Anglican Church, Dundas   Foster Parent, Hamilton Children’s Aid Society

“Adopt-­‐A-­‐Family” Sponsor, St. Matthew’s House

Dundas Host, Brazilian & Austrian High School Rotary Exchange Students



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