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Personal Training
I will bring everything you need for a challenging, fun, safe and effective workout. Training is custom to your needs and abilities. You may train one on one or with a buddy (maximum 3 people). We will use a variety of methods, exercises, and equipment. Programs are changed regularly to keep workouts fun and interesting, and to prevent client burn out as well as body adaptation.
You are worthy of respect, concern and personal attention. As your personal trainer, I will motivate, challenge and educate you throughout your programs. My ultimate goal as your trainer is to teach you skills that lead to behaviors, which result in your self-responsibility and a healthy life of your own. Please select a program of interest for a brief description. If you have further questions please contact me at: contact@fitness-housecalls.com
Fitness Assessment: Your fitness assessment will establish a baseline from which improvements can be measured, identify any health risk factors, help create a personalized program for optimum health and track and measure your success over time. Your assessment includes a cardio respiratory fitness assessment, body composition assessment, muscular strength testing and endurance testing, as well as a flexibility evaluation.
Adolescent Programs: Ages 13-18 Male and female. Advanced skills and play strategies for individuals and team athletic sports. Obstacle courses, circuit training, fun cardio, and strength training all part of this program. Enhances flexibility, muscular strength and endurance, agility, balance, coordination, cardio respiratory endurance, and body composition.
Aquatic Exercise Programs: For any age and any level. Do not underestimate aquatic exercise. No matter what level you are at with your fitness, seniors to body builders and everyone in between you can get a tremendous workout in the pool. Enhances flexibility, muscular strength and endurance, agility, balance, coordination, cardio respiratory endurance, and body composition. Great program if you are dealing with joint issues and need to rehab as well. Various equipment options to individualize program to meet your fitness goals and needs.
Arthritis Exercise Programs: Land and/or water programs available. For people dealing with arthritis, special exercises for land or water designed through the Arthritis Foundation to help you live an easier, more tolerable life with arthritis.
Balance & Coordination Training: Land and water programs available. This program focuses on balance and muscular control. Coordination is actually the foundation for all other fitness components. When balance and coordination are poor, joint alignment suffers and a multitude of strains and tears can occur.
Birthday Parities: Backyard Bash and/or Pool Party available.
Body sculpting: This is a 40 minute weighted workout designed to increase muscular endurance. As we go about our daily activities, it is muscular endurance that plays a crucial role in how well our physical bodies meet a variety of demands and resist injury.
Body Shock and Shape: 10-12 week specialty program
Chair Workout: Participants are usually somewhat physically restricted seniors with joint problems that prevent ease in walking, cardiovascular or respiratory disease, or the chair bound. This program is designed to improve range of motion, strength, coordination and balance. It also provides an opportunity for socialization and fun.
Circuit Training: Strength and cardiovascular circuit program can provide a way to maintain a fit body in a minimal amount of workout time. This workout involves a series of stations followed in a consecutive sequence. You or your group will perform exercises for a predetermined length of time, usually 2-3 minutes, moving from station to station until all exercises have been completed at least once. Great program for the time conscious exerciser and even if you are not.
Corporate Programs: Corporate Events & Programs: I can provide voluntary worksite fitness and weight-management programs as well as confidential health risk appraisals to employees.
Tips on promoting physical activity at the workplace
- Provide clean and safe stairwells and promote their use.
- Provide bike racks in safe, convenient, accessible locations
- Allow flexible work schedules so employees can exercise and/or participate in weight loss programs.
- Incentives/Contests
Family Fitness: Family Fitness brings the best out of your family through fun and exercise. By being physical as a family you will enjoy the time spent with one another and create a cooperative support system that is so important in your success. You will be focusing and working on personal improvement rather than comparing yourself to others, strengthening your self-esteem, yet challenging one another through accountability. Discipline, self-control and holding each other accountable in a positive atmosphere are vital to your family achieving goals at home, not just when you are in sight of your trainer. This program will bring you closer together. The key is to understand that fitness and wellness are lifelong processes, not products; they represent continuums, not endpoints. Kick your family into gear with the family fitness program. To Your Health!
Flexibility/Stretching & Deep Relaxation: Everyone needs "fitness flexibility". Developing a healthy range of stretch allows us to move with greater extent of motion and keeps muscles supple and responsive to the demands of daily activities and exercise. You will feel many benefits after a proper stretch such as improved movement, reduced muscle tension, enhanced relaxation, improved posture and coordination, reduced stiffness, and delay of the physical deterioration associated with aging.
Free-weights: You work in a stationary position throughout this workout using hand-held weights, weighted gloves, ankle weights and other equipment for a complete upper and lower body workout.
GoGirlGo! Program: National campaign helping girls ages 8-18 get active. You've heard many of the reasons girls should be active. Research suggests that physical activity is an effective tool for reducing the symptoms of stress and depression among girls. Sports help girls develop leadership and teamwork skills. Girls who participate in sports have higher self-esteem and pride in themselves.
Health Fair: Informative and educational subjects and various topics, health concerns, screenings by professional organizations and associations and/or by private practices for employees, community residents, etc. Brochures, informational kits/packets, educational tips are one aspect of health fair. Need minimum 6 weeks advance notice/pre planning from date of actual event in order to have a successful health-fair.
Healthy Back: This program focuses on strengthening the lower back and abdominal muscles, and increasing range of motion in the hamstrings and hip flexor muscles as well as proper posture. The most frequent cause for sedentary lifestyle reported by individuals under the age of 45 is low back pain. Regular physical activity has been found to reduce and diminish low back pain.
Interval Training: Interval training combines high and low intensity intervals in a single workout. The ultimate goal is to push both the aerobic and anaerobic systems to their maximum limits.
Larger Adults: A comprehensive exercise program that will meet your needs by providing safe and effective fitness activities. Low impact cardio, fun movements, balance and control are all included in this program.
Playground Programs: For children and parents. Utilize the park playground or your own swing set for optimum results.
Plyometric and Power Training: For the intermediate to advanced exerciser, very intense, need high level of strength. Involves jumping, bounding, hopping and leaping. For overall fitness and great training tool for athletes. One-on-one and team training available. Great way to challenge yourself!
Prenatal/Post pregnancy programs: Land and water programs. It has been shown that exercise during pregnancy can enhance energy level, self-esteem, and mood, while reducing some of the physical discomforts of pregnancy. A speedier recovery after delivery and a quicker return to the pre pregnant state have also been documented.
Resistance Training: Use bands, tubing, free weights, basic body weight and other equipment for a full body workout.
Senior Fitness: Ages 65-90. Land and water programs. This program focuses on cardio respiratory conditioning, muscular strength and endurance, balance, flexibility and postural stability. Evidence indicates that exercise is an important factor in preventing or at least slowing down many age-related declines in physical functions and performance, such as cardiovascular and pulmonary endurance, balance and flexibility and bone mineral density.
Sports conditioning: If you participate in any sport, it is important to become involved in a conditioning program. Pre-season conditioning will improve performance, increase skill, and help to prevent the injuries most common to that sport. Individual programs and/or team group training
Strength Training: Important for any level of fitness, especially women to help with bone density. Use various equipment, programs are based on individual needs.
Weight Loss: Body composition counseling and proper nutrition program the natural, healthy way. Educational and motivating program!
Workshops: Various topics. Together we will create a theme or program for your community, business, and facility, other to meet your needs.
Youth Aquatic Exercise: Ages 8-12 Male and female. Non-swimmers and swimmers, must wear buoyancy belt, must be tall enough to stand with the feet on the bottom and head and shoulders above water level in shallow end. Enhances flexibility, muscular strength and endurance, agility, balance, coordination, cardio respiratory endurance, and body composition.
Youth Fitness: Ages 6-8 Male and female. Focuses on body awareness and rhythm and coordination, music memory, further development of motor skills and hand-eye coordination. Enhances flexibility, muscular strength and endurance, agility, balance, coordination, cardio respiratory endurance, and body composition.
Ages 8-12 Male and female. Increases physical skill, cooperative games, basic sport skills, fun cardio and introduction to strength training. Enhances flexibility, muscular strength and endurance, agility, balance, coordination, cardio respiratory endurance, and body composition.