Personal Training

Personal Training

 

The goal of life is to make your heartbeat match the beat of the universe to match your nature with Nature. ~ Joseph Campbell

The goal of life is to make your heartbeat match the beat of the universe to match your nature with Nature. ~ Joseph Campbell

Maximize your time and energy to be the best you can be!
I am dedicated to offer you an exceptional personal training program that will help you achieve a higher level of health and fitness. The benefits that you may enjoy include increased energy levels, improved posture, weight loss, reduced joint stiffness, increased core strength, sport-specific conditioning, better stamina, and an improved sense of well being. I specialize in private and partner training programs, offered in hour or half-hour sessions. Most clients choose to work out with me for 1-3 training sessions a week. We typically meet at the Wood River YMCA in Ketchum, Idaho. If you prefer to work out at home, your program will be designed to meet your needs. In most cases, if equipment is recommended, the cost will be relatively inexpensive.

Partner Training

Partner training is an affordable way to have personalized training and split the cost. Couples particularly enjoy the time interacting and encouraging their spouses, while having fun and working hard.

Team Training

Team training evolved from  popular core classes that I taught. Students enjoyed the group dynamics and wanted to continue taking their training to the next level under the guidance of a personal coach. Three or four people split the cost.

 How Do We Start?

I ask you to fill out a physical readiness questionnaire, called a PAR-Q. This is a standard form that, depending on your answers, tells you whether or not you need to check with your doctor before you start or continue with your exercise program. Along with this, I ask you to fill out a health and lifestyle questionnaire that gives me more specific information about you, so that our first meeting together doesn’t waste any time.training

Your first session is critical to helping you set up a foundation for success. I do some assessments to see where your strengths and weaknesses are. Assessing body composition, cardio-respiratory endurance, muscular strength and endurance, and flexibility helps identify your current health, facilitates setting personal goals, and establishes a baseline from which progress can be measured. I include functional movement screens, core assessment, posture and joint range of motion assessments. Although the first session does involve this necessary screening, you will get some exercises in! After the first several training sessions, you will definitely get the ‘flow” of a great workout!

How much does it cost?

The fees for training vary according to the length of the session (30, or 60 minutes), as well as how often you would like to train. As well, different price structures exist for small group training (2-4 people). I will be happy to discuss fees with you. Sessions are pre-paid, either cash or check.

What do we do?
Unless you have specific concerns/goals, a well- rounded program needs to include the following:

  • Overall strength: I like exercises that incorporate full body movement, because in life and sports, we need to move well. It gives you better results overall.
  • Core Training : Your midsection provides the foundation for a stable center of gravity, which helps support your spine, enhance your posture, and prevent certain muscle-related injuries. (Essential Core / Copyright ) Having a strong core is crucial.
  • Balance and Coordination: You will get this automatically in your workouts because you won’t be using a lot of machines.
  • Flexibility: If you train with me, you will eventually be doing yoga! I incorporate specific flexibility, if necessary, throughout your workout.
  • Cardiovascular endurance: To be a regular exerciser, you have to find time in your schedule on an ongoing basis. We will incorporate the activities that you enjoy into your program, and help you become more aware of the opportunities to move more in your daily life.

 My Policies

I do require  24 hours’ notice when canceling an appointment.

Stretching out  after a great TRX Suspension trainer workout

Stretching out after a great TRX Suspension trainer workout

photo

 

Recent Posts

Deep sleep for glowing health

    Starting as early as 30, improving the quality and quantity of sleep can eliminate future risk of memory loss and a wide range of mental and physical disorders. UC Berkeley researchers think that nearly every disease killing us in later life has a causal link to lack of sleep.

    If you have trouble sleeping more now than when you were younger, don’t worry that this is how your nights will be from here out. Generally, you will be able to fall back asleep as fast as you used to with a strategy. Researchers find that the aging brain has trouble generating the kind of slow brain waves that promote deep restorative sleep, called deep non-rapid eye movement. This time-out for the brain helps sort the unimportant to important information from the hippocampus, to the prefrontal cortex, which consolidates information into long-term storage.

Here are some suggestions to how you can get the sleep you need:

Daytime routine

 Caffeine: Generally, caffeine lasts for five to six hours in the body. Try to not have caffeine later than mid-afternoon.

  Naps: Naps are great, but no later than mid-afternoon.

  Late-night eating: Try to avoid eating less than three hours before bedtime or overeating at dinner.

Evening routine

 Minimize screen time: Turn off your iPhone, iPad and TV to minimize screen time.

Bedroom: Have your bedroom quiet and dark, and a cool temperature. Core body temperature drops with the onset of sleep, but then increases because of a greater blood flow to the skin, so have comfortable bedding. Around 9 p.m., your body produces melatonin, which helps control your sleep-wake cycle. Melatonin is a natural hormone made by the pineal gland, located just above the middle of the brain. When the sun goes down, the pineal turn on signals in the brain that controls hormones, body temperature and other functions that play a role in making us sleepy or very awake. Its transmission is better promoted in a dark environment. Melatonin level stays elevated typically throughout the night, and drops before the light of a new day. When traveling, pack an eye mask and earplugs.

    Meditate in bed: Promote relaxation by relaxing as much as you can once you get into bed. It takes practice, but focus on slow, quiet breathing. A simple breathing practice can consist of only a few minutes to reconnect to mind, body and spirit. Keep focusing on your breath, and let any thoughts go. If you start to think about things, give yourself credit for noticing that your mind has wandered, and return to gentle breathing.


 Connie Aronson is an ACSM-certified exercise physiologist at the YMCA in Ketchum. Learn more at www.conniearonson.com.

Published in the Idaho Mountain Express May 5, 2017

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