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All workout and Recipe Videos

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Weekly Interactive Fit Challenge

Ashley Lemay

I just finished Jonas’s 30 day Challenge with my husband! I was in a slump and lost my motivation! We have no gym around here and working out at home is hard for me because I find other things to do instead! My eating habits had gotten out of control and other than carrying our daughter I was the heaviest I had been! I needed to kickstart my fitness and health again! With my husband doing it and motivating me helped a lot! The program was great! Amazing workouts and good meal plan! After 30 days I feel amazing! I am down 13lbs and I the inches are falling off! I am back into my healthy eating habits and have a constant workout routine at home! My clothes fit better and I feel like myself again! Jonas was so helpful and knows what is he doing! I am greatful for this challenge and the motivation. I can not wait to continue this journey! 

Joel Moore

Jonas has been my fitness coach for the last two months, and I wanted to share what a great experience I have had. I’ve lost over 12 lbs of fat and improved my physique tremendously. He created a custom meal plan for me that was created to hit my goals. When I found out that I needed some variety he didn’t hesitate to create a new plan for me and give me some great new recipes. He has also been tweaking my plan as we have been going through this journey. Did I mention we don’t even live near each other? Through weekly emails and calls he helps to keep me on track and motivated. He also set me up with a some great home workouts I can do from home that requires just a few Dumbbells. My biggest criticism would be that Jonas never told me I would have to buy a new wardrobe. For anyone thinking they need some help or that extra motivation to achieve their goals I highly recommend giving Go4Fit a try.

James Wright

The 30 Day Challenge with Jonas was a great kick start to a continued healthy lifestyle. As an active 50 year old, I was hesitant as to what this program was really going to do for me.  Well, my reservation were misplaced as it opened my eyes to many new things. My biggest take-away was the nutritional benefits.  Tracking calories, learning new recipes and educating myself about all my poor food choices and habits made this program worth doing.  I now have the tools to make permanent healthy changes. Preparing food in advance with delicious food choices kept me on track with my lunches and snack cravings. Simple changes allowed me to reach goals and eliminate fatty foods with tasty alternatives. The physical workout component of the plan was something that I was familiar with, but I wasn’t expecting how useful the Apps were when it came to planning, workout variety and learning new exercises. They were easy to use and seemed to have an endless amount of info if you wanted it, or you could just keep things simple. Lastly, doing the program with my wife was fun, gave us another thing to do together and made food prepping more efficient. Sunday night became food prep night and allowed us to set the week up for healthy meals. The kids observed us talking about nutrition and placing value on food choices. All in all, Jonas’ program and expertise were well worth the time and effort that the tasks demanded. Thanks Jonas, I look forward to continuing our workouts via the internet or the gym. Cheers.

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4Fit Tips

Floor Fly with Hex Press

 

  1. Start by lying on the floor in a supine position (face up) with a set of dumbbells (DB) raised over your chest
  2. Lower the dumbbells by opening your arms up, your triceps should make contact with the floor
  3. From here, raise the the dumbbells back to the starting position as if you were hugging a tree
  4. Keeping the dumbbells together, lower them towards your chest keeping your elbows tight to your sides
  5. Once the DB hit your chest, raise them back up to the staring position

Floor Fly with Hex Press

 

  1. Start by lying on the floor in a supine position (face up) with a set of dumbbells (DB) raised over your chest
  2. Lower the dumbbells by opening your arms up, your triceps should make contact with the floor
  3. From here, raise the the dumbbells back to the starting position as if you were hugging a tree
  4. Keeping the dumbbells together, lower them towards your chest keeping your elbows tight to your sides
  5. Once the DB hit your chest, raise them back up to the staring position

Lying Rear Lateral Raise

 

  1. From a prone position (face down) on a bench take a set of dumbbells (DB) in each hand 
  2. Pull back your shoulders and set your scapula to initiate the movement with your rear deltoids 
  3. Raise your arms by opening them up and pulling them back until they are parallel with the floor
  4. Lower your arms back down to the starting position with controlled movements

Skull Crusher with Close Grip Press

 

  1.  Start by lying in a supine position (face up) with barbell raised overhead at eye level and elbows tight to your sides
  2. Lower the barbell behind your forehand feeling a good stretch in your triceps
  3. Keeping elbows tight to sides, raise the barbell back up to the starting positions by extending your arms at the elbow
  4. Pull the barbell towards your chest and lower it down until about an inch away from chest
  5. Drive the barbell back up to the starting position

Skull Crusher with Close Grip Press

 

  1.  Start by lying in a supine position (face up) with barbell raised overhead at eye level and elbows tight to your sides
  2. Lower the barbell behind your forehand feeling a good stretch in your triceps
  3. Keeping elbows tight to sides, raise the barbell back up to the starting positions by extending your arms at the elbow
  4. Pull the barbell towards your chest and lower it down until about an inch away from chest
  5. Drive the barbell back up to the starting position

Bridge Floor Press

 

  1.  Start in a supine position (face up) with a set of dumbbells (DB) raised over your chest
  2. Raise your hips high into the air and brace your core while activating glutes and hamstrings
  3. From this position, start your pressing movement by driving your shoulders back into the floor and extending your arms over chest
  4. At the top of the movement, keep your core activated and lower the DB back down to the starting position

Plate Press

 

  1.  Start on a bench with 2 plates in hand keeping them in a upright position
  2. Focus on balancing the plates as you extend your arms and press the plated over your chest
  3. You will feel a lot of forearm activation trying to keep the plated balanced the entire movement
  4. Control the plates and lower them back down to the starting position

Plate Press

 

  1.  Start on a bench with 2 plates in hand keeping them in a upright position
  2. Focus on balancing the plates as you extend your arms and press the plated over your chest
  3. You will feel a lot of forearm activation trying to keep the plated balanced the entire movement
  4. Control the plates and lower them back down to the starting position

DB Front Raise-Bicep Curl-Shoulder Press

 

  1.  Start by taking a set of dumbbells (DB) in a supinated position (palms up)
  2. Keeping arms extended, raise the DB until arms are parallel with floor
  3. From here, curl the DB towards your head activating your biceps
  4. Rotate arms so your palms are now facing out and at a 90 degree angle
  5. Press the DB overhead keeping a slight bend in your elbow at the top of the movement
  6. Lower the DB back to shoulder looking for the 90 degree angle in arms
  7. Rotate your arms so your palms are now facing you and are parallel with floor
  8. Lower the DB back to starting position having the DB down at your sides

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4 Weeks To A Better Body

Having a hard time sticking to your weight loss plan? Are you making it to hard on yourself? Trying to do too much at once? Ive got 3 words for you.. keep it simple. Stop trying to jump on all the new weight loss fads, belts and magic pills and start just doing one...

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WHO AM I?

My name is Jonas Deline and I am an Active Lifestyle Coach and Online Personal Trainer.

GO4FIT is a service I have developed to help individuals lose weight, feel great, and start living a healthy, active lifestyle. Not only have I been exercising for close to ten years, I am also self-educated in healthy eating and nutrition, and I became a personal trainer in 2012 with my CanFit Pro Certification. With my experience, I have helped many people make a positive change in their lives and start living a more active and well-balanced lifestyle. Through exercise, circuit programs, personalized nutrition plans, and online coaching, I have been able to help many people make that change in their lives and have helped many people reach their weight loss goals.

HOW I HELP.
The concept behind GO4FIT is simple; if you want something in life, you need to go for it! You have to put in 100% effort and dedication into achieving your goals, hence “GO4FIT”. I’m here to help, motivate, and inspire anybody looking to make a positive change in their life and really GO4FIT. You will learn how to exercise from the comfort of your own home, and you will also get a personalized meal plan catered to what you’ve set out your goals to be. I give you a grocery list for very easy shopping, making sure you meet you’re nutritional requirements each week. Weekly conference calls will also help keep you on track and help you with any issues or concerns you may have. This is all yours when you sign up with GO4FIT and myself (Jonas Deline) as your Personal Active Lifestyle Coach. Become involved in my growing community of individuals that decided to make that positive lifestyle change! We’re all here because of one common goal; TO BETTER OURSELVES! GO4FIT!
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