Quoting rates for services and programs I provide is of no service to you until I know your history, current strength and conditioning status, movement and nutritional needs; and most importantly your desires and expectations.
It is for this reason that I meet all potential clients before providing services. I want to deliver the best in service to you; fortune favors a prepared mind.
Your program is structured, based on your goal and suited to your personal movement, strength, and conditioning needs. Every training package is developed in a cycle that contains a personally written program, designed with specificity and progression as principles. All programming is based on the newest and most effective research based information; gained from evidence based, leading sources in the field of strength, conditioning and movement. Program cycles generally last 4 to 6 weeks, however, this is highly dependent on the person and the goal.
I believe that it is my role as a coach to impart both skills and education to you; so that you may continue on with confidence that you are practicing safe and effective training for years to come.
Hannah is breathing and bracing against rotation in ½ kneeling position. This stability exercise is essential for any lunging or single leg type exercise.
Jenny doing feet elevated push ups. Push ups are tough at the best of times, but this version is really demanding. It works different muscles of the upper body. It’s a good idea to vary push ups for both strength and muscle definition. All push ups should be done with excellent spinal control, breathing strategies and the scapular stability that Jenny is demonstrating here.
Denise deadlifting with the trap bar - 160 pounds. So many benefits to using the trap bar for deadlifts. When people don't have the hip mobility and/or control for the conventional deadlift, this is an excellent substitute. It is also a valuable exercise to teach leg drive and shoulder packed position, and to strengthen the pattern needed to deadlift safely and effectively. Its also a great tool to get in more volume in the lift, which is needed for muscle growth (definition).
Deanna is doing a ½ kneeling over -head press with 45 pound landmine bar. Not everyone can overhead press, especially if they have mobility restrictions, or previous injuries. This exercise strengthens lumbo/pelvic – hip control and strengthens the ability to produce core tension. Encourages proper scapular positioning and improves shoulder stability. Because it involves many muscles of the body and the necessity to produce a high level of tension; its great for muscle building and fat burning. It is also beneficial, as a single sided exercise, to address strength asymmetry.
Exactly the same service as above, only with the addition of sharing your session time with other clients in the studio. It’s a fun, budget effective way to train to achieve long term goals, under my watchful eye. The atmosphere is supportive and exciting; especially when personal records are set! As one of my clients said, "It is not circuit training. It's just like doing one on one training with other people in the room."
Training session has a maximum of 5 clients per session
Single leg deadlifts are an excellent unilateral hip hinge exercise. They control our natural tendency to have more strength dominance on one side, as well as shoulder/ hip sling system. They also strengthen the posterior chain. The landmine uses a 45 pound bar, so this is a progression. Overhead ball slams are a great accessory or conditioning exercise to teach the body to transfer power through the torso. The overhead position is great to prevent over extension. It teaches to use the hips. As the hips become more mobile and the anterior core stronger, the trunk becomes more upright.
Lorie is doing overhead ball slams, Jenny is doing kettle bell swings and Deanna is doing hip thrusts. They are all working off of their own individual programs.
If you have a specific friend, family member, or partner that you would like to train with; I will create a special session time for you. All of the above is included in your package. Your program is always especially designed for you.
Perhaps you are happy with where you are at in your programming; but feel that you would benefit from instruction in a particular lift, core bracing strategy, or programming detail. Book an individual session with me, with your detail in mind and we can get you set in the right direction.
A huge benefit to training as opposed to just working out, is that a properly planned training session will deliver an effect. It will elicit a change to the homeostasis of your body. That will result in you being one step closer to your intended goal. The accumulation of these effects overtime will produce profound and lasting changes. Training is an investment in yourself.
Visit our YouTube channel for more exercise videos, and testimonials from past clients.
Please tell me a little about yourself so I can plan ahead for our consultation.