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Client and FC meet to discuss client objectives and goals. Client assesses and describes reasons for exercising, what they wish to accomplish, how they foresee incorporating active living into their lifestyle, what exercise activities they enjoy doing and what their fitness regimen currently entails. Client also discusses possible limitations, prior injuries, or other health concerns, as well as any other pertinent information needed in order to create the program.  *Price based on timeline

FC conducts a series of functional assessments to determine proper training zones, joint mobility, appropriate choice of exercises, starting strength levels and balance abilities.

Based on the client consultation and assessment session, a specific program is designed, and a one hour and half follow-up session is scheduled to review the workout schedule, and any additional exercise protocols and principles. Programs are designed from week 1 to week 8 timeline.

FC guides client through a full weight training and stretching workout program by demonstrating all exercises to be executed.  Client mirrors FC to the best of their ability with respect to form, technique, postural alignment while at the same time listening to their body, going at their own pace and altering joint range of motion if need be.  FC gives continual cues, support, guidance and knowledge throughout each exercise and transition.

FC provides encouragement and support while the client is guided through 55 mins of exercise.  FC helps motivate and remind client with respect to proper execution of exercises, involvement of specific muscles being trained, maintaining proper posture and postural alignment during exercises, how to prevent injuries, contraindicated exercises they should not do, applicability of exercise related to their every day tasks, and offers general health and fitness knowledge. 

After separate client consultation appointments, sessions are based on both clients’ objectives and goals with similar fitness levels and health assessments.

Sessions are created for multiple people working within a group format. There is less personal attention as numbers increase but still the focus is on safety, posture, proper execution of movements, modifications and variety. Working out in a group setting allows participants to meet and interact with others who have similar goals but who may not necessarily be at the same fitness level. Group dynamics also help inspire, motivate, and hold one accountable..plus it's a lot more fun sweating it ou

A personalized program to help you reach your posture, endurance or strength goals. Learn which exercises are appropriate for you, which to avoid, how many to perform, and when to do them.  Learn weight training tips, principles, guidelines, benefits and myths. Includes dynamic warm-up and cool-down protocols.

A personalized program to help you reach your cardio fitness goals. Learn which exercises are beneficial and appropriate for you and which would be best to avoid.  Learn various ways to monitor your heart rate , why it is important to 'work' within your training zone, the importance of aerobic vs anaerobic training, and the importance of rest and recuperation. Includes dynamic warm-up and cool-down protocols.

A personalized program to help increase joint range of motion and reach your flexibility goals.  Learn the protocols and principles around when and how to stretch, and the differences between the various types of stretches.  Learn which stretches are appropriate for you and the ones that should be avoided.  

A personalized program to help increase balance and stability.  Balance is a skill that needs to be practiced under unstable but controlled conditions.  Learn the fundamentals of training within a proprioceptive environment and how achieving better balance greatly enhances and increases our independence and quality of life.

A personalized nutritional assessment based on a weekly nutritional log. Learn that the body has three basic needs for nutrition. The food we eat will either inhibit or enhance our health and how we feel.  Find out areas where you can improve your eating habits by making minor adjustments so you can feel better and be healthier.