How many of your 24 hours do you actually run?
Coaching for the hours between the alarm and lights-out. Training, fuel, First Aid, and the discipline that holds the whole day together.
Personal training · Hamilton/Online coaching · Anywhere/First Aid & CPR · Ontario
18 questions · Nothing to stand up for · Your score appears before we ask for an email
Up before the phone. The day starts when you say it does.
You don't have a fitness problem. You have a day problem.
The workout isn't missing because you don't know how to squat. It's missing because the day has no shape to put it in. Here's where everything I teach lives in a day.
The First Hour
Win the first hour and the other twenty-three get easier. Not sure where your day leaks? Start with the Audit.
Score your day →Movement
Mindset first, movement second, accountability always. Programs built around your day — not the other way around.
Fuel
Protein, meal structure, recovery. Not a fad, not a quick fix — part of the system. Certified Sports Nutrition.
The People Who Count on You
Kids fed, out the door, nobody late. The structure you build isn't just for you — everyone in the house runs on it. And if something happens to one of them, you're the first responder.
Learn infant & child CPR →The Mind
Mindset coaching and speaking for schools, workplaces, and community stages. NLP Master Practitioner. Cognitive Life Skills Facilitator. Real tools you use the next morning — not empty hype.
Book Rod to speak →
The Moment Nobody Plans For
A routine isn't only for the good days. When something goes wrong, someone in the room has to know what to do. Make it you.
First Aid & CPR training →The Wind-Down
Set a shutdown time and put an alarm on it. The day ends when you say it ends — not when you run out of steam.
Rod Foster, Hon. B.A. S.L.S
Former federal parole officer. Nearly 30 years in fitness. Opened Aftershok Performance Fitness in 2009, and moved coaching online as The R.O.D. when Covid closed the doors in 2020. He has worked with people at their lowest points — and taught them to lead themselves out.
- NLP Master Practitioner
- Cognitive Life Skills Facilitator
- Youth Conditioning Specialist (IYCA)
- Sports Nutrition · TRX
- McMaster Varsity Football
- Award-winning author
First Aid & CPR Training.
Taught by an instructor with 25+ years at the front of the room. WSIB-recognized certification for individuals, teams, and workplaces — on-site or at a flexible location across Ontario. Delivered by Foster First Aid (FFA), in association with Perrimed.
Find out how many of your 24 hours you actually run.
Eighteen questions across six pillars of a day. No scale, no mirror, nothing to stand up for. You get a number — and one concrete fix for the weakest part of your day.
This isn't a discipline problem. It's a design problem.
Big Dog Front Seat.
Creating R.E.A.L. self-esteem. Built on the Get R.E.A.L. Program, it turns problems and conflict into respect — for yourself and everyone around you. Foreword by Raymond Aaron.
In their words.
From pro hockey players to a 66-year-old who trains like she means it.
“I always thought I could never be a part of group workouts due to my own anxieties and esteem issues. Rod played a huge role in helping me overcome this.”
Kath MGroup training
“A coach who performs at 110 % to ensure the safety and the optimal performance from his clients.”
Juliet D66 years young
“The atmosphere he provided me was hard to match. Great experience.”
Cody BassFormer pro hockey player · Nashville Predators scout
“Rod knows how to push all his clients to their individual limits. He helped me get to the next level in my career and got me out of my comfort zone to work on the things I needed most to succeed.”
Evan McEnenyProfessional hockey player
“Rod Foster understands his athletes and motivates each one accordingly. He is both a great technician, who understands the critical importance of teaching sequential movement in the proper form and intensity.”
Bruce RichmondCoach, Athlete, Manager, Business Owner, Father
“If it weren’t for you, I would have given up on my fitness journey. Thank you for your motivation and your inspiration and your tough love.”
Lynne LTraining client
“When I miss one of your classes I feel guilty, which to me is one of the best signs of a great motivator. It’s a good guilt, but it sticks with me.”
Stephen CTraining client
“Rod demonstrates a patient, forgiving, caring, positive, motivational and fair coaching style fundamentally rooted in the core belief in an individual.”
Mike BFormer pro hockey · Former assistant coach
That's your day.
Go run it.
How it starts
- 01Reach outSend the form or call. Rod answers personally.
- 02Free consultYour day, your goals, your limits. No pressure.
- 03Your planBuilt around your routine — not the other way around.
Message sent.
Thanks — Rod reads every message himself and will get back to you personally.