Men’s 12-Week Program — What’s Included
A 12-week program built around training, structured nutrition coaching, and built-in accountability.
Kickoff Session
- 4-hour welcome session, with food provided
- Welcoming gym tour
- Structural balance testing
- Body fat testing
- Nutrition presentation
Training
- 3x per week strength training session with your trainer
- Cardio, 2x per week, on your own schedule
- 12-week program
- Missed a session? Your workout is available in the app, so you can come in and complete it on your own anytime during our hours of operation
Nutrition Program
- Opening presentation (90 minutes)
- Body fat testing every 3 weeks
- Daily food log tracking
- 1 monthly nutrition consult for goal setting
- Recipes and meal templates provided
- 12-week program
Also Included
- Garmin activity tracker
- Full access to PHC360 ( infra red sauna, cold tub therapy, red light therapy and full gym access )
The Guarantee
This program comes with a guarantee. After your first nutrition consult in week 3, we’ll sit down together and agree on your goals. From there, your guarantee is tied to a checklist of non-negotiables we both commit to.
Want to Join our 12 Week Lean & Strong Program
A coach-led 12-week transformation program for men 30–50 who want to lose weight, build strength, and create habits that last.
Hari Ghuman: A Leader in Health and Wellness
Hari Ghuman is the owner and clinic director of PHC 360. With over a decade of experience and having worked with more than 4,000 clients—ranging from busy moms and dads to teens, tactical professionals, and athletes—Hari has become a trusted expert in the fields of nutrition, fitness, and long-term health optimization.
Professional Background
Hari’s expertise lies in combining formal training in nutrition, exercise programming, and supplement planning with a personalized approach to wellness. He specializes in helping clients:
- Develop sustainable eating strategies.
- Understand their unique body profiles through detailed assessments.
- Achieve long-term health through tailored fitness and nutrition plans.
Hari’s coaching style emphasizes education and empowerment, ensuring his clients not only achieve their goals but also maintain their progress for years to come.
PHC 360
Hari founded PHC 360 to create a boutique wellness experience that goes beyond the standard gym or clinic. PHC 360 offers a wide range of services, including:
- Nutritionist consultations for personalized dietary strategies.
- Personal training sessions tailored to individual fitness levels.
- Blood work analysis with medical professionals to optimize health.
- Access to state-of-the-art recovery amenities, including infrared saunas, cold therapy rooms, and red-light therapy.
The facility is designed to feel exclusive, clean, and welcoming, with memberships capped at 120 to ensure a high level of personalized care.
Why Hari’s Approach Works
Hari’s success comes from his unique ability to blend methodologies with hands-on, empathetic coaching. His programs are built on:
- Real-world experience working with diverse clients.
- A deep understanding of the challenges individuals face when trying to improve their health.
- A commitment to creating a safe, goal-oriented environment that fosters long-term success.
Personal Background
Hari is a dad to two beautiful teenage girls, ages 13 and 15. He’s a dog dad to a golden doodle, an ex-rugby player, and a Brazilian jiu-jitsu enthusiast. He loves walking outdoors daily and is a lifelong Ottawa resident. Hari’s favorite food is lamb, and he’s a fan of candy cane ice cream. His favorite restaurant? Swiss Chalet.
