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.

Small Group Training

Small group training keeps you engaged and moving. Clients enjoy the group dynamics and want 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

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Recent Posts

Handle your habits

You just come home from work. You aren’t particularly hungry, but there you are standing in front of the refrigerator.

Handle your habits

You’ve just come home from work. You aren’t particularly hungry, but there you are standing in front of the refrigerator. It’s as if unseen forces have led you there. Are you more likely to have a glass of water or go for the ice cream? What if you could see the ways in which you get caught in habitual responses, and learn to choose a fresh approach? What if that approach taught you how empowering every choice you make helps you grow?

Understanding habits can serve us really well, as they are fundamental to skill development. The good news is that your routines get things done. The brain, cites Frank Forencich in “Beautiful Practice,” is an incredibly powerful habit-forming organ. Every second of every day, he writes, our nervous system builds patterns of sensation and motor activity, always building on what came before, always seeking more efficient ways to process information into adaptive behavior. An easy action, choosing a glass of water over ice cream, creates a new and healthy behavior.

The habit loop

Habits work in a three-part loop of trigger, routine and a reward.

1. The first is the trigger that tells your brain which pattern to use. You are tired and see a pumpkin-spice triple latte advertisement. You are bored, and plop down on the couch with a remote.

2. The routine is the habit itself; you get in line at Starbuck’s. Or you’ve spent the last hour scrolling on Facebook.

3. The reward is what makes the habit persist. That could mean the boost of caffeine or a feeling like you finally get to relax after a busy day (which you deserve). To break the three-part loop means only changing one thing. You get to keep the reward, but you have to change your routine. Keep it very simple—a five-minute walk or a familiar slow stretch.

Scientists tell us that we are not one self, but multiple selves. There is a part of us that wants immediate gratification, and a part that wants to be our best self. Kelly McGonigal, psychology professor at Stanford and author of “The Willpower Instinct,” writes, “If there is a secret for greater self-control, the science points to one thing—the power of paying attention. It’s training the mind to recognize when you’re making a choice, rather than running on autopilot.”

3 Simple Things

Here are three simple steps from James Clear, author of “Atomic Habits,” that you can do right now:

1. Start with a habit that is so easy you can’t say no. Want to exercise more, but always tell yourself you don’t have time? Your goal is to exercise for one minute today. That could be 10 jumping jacks.

2. Take time to understand exactly what’s holding you back, so you can begin to finds ways to interrupt your knee-jerk responses.

3. Develop a plan for when you slip and get down on yourself. Replace the guilt, stress or shame with a motto. Clear suggests making this your motto: “Never miss (a workout, good night’s sleep) twice.”

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_e70e9be8-d8a4-11e8-a572-03310d489898.html

 

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