Personal Training Services & Info

Congratulations on wanting to improve your health!

I follow the National Academy of Sports Medicine (NASM) OPT model. 

Seven steps to results:

1) Contact me for a free 30-minute phone consultation. 

We'll discuss your needs, current lifestyle, your goals, what is included, and training options. At this time we can also set up your training, and get you ready for your first training session. 

2) Fill out initial forms.

The Physical Activity Readiness Questionnaire (PAR-Q) contains seven questions, which identifying any pre-existing health conditions.

Client History Form, please fill out as much as possible. The more I know about your history, injuries, health, fitness, lifestyle, etc., will help me keep you exercising safer and help you achieve your goals.

3) First session will be a full assessment.

We check body fat, BMI, bodyweight, heart rate, blood pressure, ECG, mobility, flexibility and circumference measurements. Pictures will be taken so please wear something form fitting but not tight. Your photos will not be published ever without your consent. We further discuss your health history including diet, exercise, injuries, surgeries or any topics related to physical health. You can see an example of personalized workouts and nutrition recommendations. Initial assessment is $150.

4) Receive your personalized workout plan.

First of the monthly workout plans will be sent within the week, each exercise is specifically designed for you and your goals. It's included with the price of your first session. I recommend you print these out. It will be on a google drive so you can access the most recent version at any time.

5) Schedule weekly session(s) with me.

Each additional 45 minute to 1 hour session will include a quick alignment assessment to mark progress, and movement training to explain and demonstrate exercises. It's not just important to do an exercise, but to do it safely and understand its relevance to you. You will be guided through the exercises in your personalized workout plan. All sessions include a specific warm up for the muscles to be used, myofascial self release (MFSR) as applicable, followed by the customized workouts, cooldown, and stretching. Each exercise is explained in detail pointing out not only proper form but additional modification to exercises if needed. Trainings are $120 per session, minimum of once per week.

6) Provide accountability for your health. 

I expect clients to do their personalized workout 3-5 times per week, minimum of once being our session, and let me know of the additional workout days and times. I expect you to text me when you end your workout and reply to my questions about you and your workout. Stretching should be done at least 5 times a week, if not more. I stress the 80/20 method, 80% of the time, pick the healthier choice, 20% of the time, chose a less healthy choice...in moderation! Let me know how you are eating, sleeping, and hydrating daily. This is included in your weekly session cost.

7) Quick monthly reevaluations and assessments.

These are done to insure you are on track to achieve your goals, or if we have any changes to your goals. These evaluations show your progress, help you to stay focused and motivated on your fitness journey. You may receive a new or revised workout plan at that time. At minimum a revised plan every two months.

Please make sure you are up to date with your annual exam and are cleared to exercise by your medical professional(s). 

I look forward to working with you!

Shalaine