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

photo

 

Recent Posts

Beat the heat with hydration

    Water is essential for life, as it makes up 60 percent of the average person’s bodyweight. Before we go on and talk about the importance of hydration in the summer, and how to monitor your hydration status, go ahead and grab a big glass of water, because if you’re like me, always forgetting to bring my water bottle to work, you might be dehydrated.

    Looking at urine color is the quickest way to monitor hydration. Clear to light yellow color indicates adequate hydration, while darker colors, as in the doc’s hued color charts, indicates dehydration. Keep in mind that certain vitamins and supplements can make the color of urine not representative of hydration level. For example, high doses of vitamin B can cause neon yellow pee, or vitamin C or riboflavin that contain carotene can cause yellow to orange colors.

 This year’s three-week race had many days over 86 degrees, and starting and ending the day hydrated was key. With all the time spent outside this summer, it is important to do the same. You want to have adequate hydration throughout the day—make it a habit throughout the day and not just before or after exercise.

    On any given hot day, the heat and dry conditions contribute to the water our bodies lose and needs to be replaced. A common recommendation regarding how much water you should drink is eight eight-ounce cups a day. That’s easy to remember, and a reasonable goal, according to the Mayo Clinic. However, everyone is different, and the actual amount of water needed depends on a number of factors, such as heat and humidity, and individual differences, including sweat rate, body mass and exercise intensity and duration.

    Signs of dehydration are:

  • Dry mouth
  • Tiredness
  • Thirst
  • Decreased urine output
  • Dizziness or feeling lightheaded
  • Nausea
  • Headaches
  • Irritability
  • Dry skin
  • Urine darker than normal

    Make it a habit to carry a bottle of water with you. If you have a water bottle labeled with volume measurements, put rubber bands around the bottom of it. Every time you finish a bottle, slide the rubber band to the top to help remind you to drink throughout the day. Remember also that all foods have some water in them, especially summer fruit and vegetables. What a good way to stay healthy and hydrated!

Printed in the Idaho Mountain Express August 3, 2018 https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_0c8ba828-9685-11e8-88e5-63d01c110e57.html

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