Services & Rates
Fitness Services: Individualized Exercise Program Session
My exercise programs are comprehensive, individualized, and periodized,
and progressive.
The different elements of my fitness program involve:
The warm-up is necessary for preparing the body for the activity or training. Warm-ups increase blood flow, respiration, body temperature, and increase neurological activations.
Flexibility Training uses stretching to increase the range of motion of a joint or group of joints. Flexibility training offers several benefits, including better posture, improved balance, reduced chronic pain, and increased range of motion.
Core Training Research suggests that a strong core contributes to increased sports performance, stability, reduced back pain, and increased functional strength for everyday activities.
Balance Training enhances static and dynamic stability, thereby reducing the risk of recurrent ankle injuries, alleviating back pain through core training, and mitigating joint pain through strength training.
Resistance Training or strength training increases strength, endurance, muscle size, or power. The benefits of resistance training are an increase in lean mass, an increase in resting metabolic rate, and the promotion of bone development.
Cardiorespiratory Training is the capacity to take in, transport, and utilize oxygen. It is the efficiency with which the heart and lungs can provide oxygen-rich blood to working muscle tissue. The benefits of Cardio-respiratory training include reduced fatigue, improved energy levels, reduced depression, decreased stress and anxiety, prevention of certain types of cancer, enhanced sleep quality, and improved mental acuity.
The cooldown offers both physiological and mental benefits. It allows the heart rate and body temperature to return to normal, helps return the body to its resting state, and can help to alleviate delayed onset muscle soreness.
Pricing for individualized exercise program:
1 session of 45-minute private workout $45.
4 weeks of 45-minute private workout sessions ( that's 2 days out of each week for 45 minutes) $320.00
Group Exercise Sessions: 1 session per individual $40.00 per person
4 weeks Group Exercise Sessions (That's 2 days each week for 45 minutes) $300.00 per person
One 45-minute nutrition coaching session is free.
Group Workout Session
Hey, you can sign up for group exercise along with 6 other members for less.
Group exercise offers a multitude of benefits, including enhanced motivation, social connection, and improved fitness outcomes. It can boost mental well-being by reducing stress and increasing feelings of enjoyment and accomplishment. Group workouts can also make fitness routines more consistent and enjoyable, leading to better long-term results.
Here's a more detailed breakdown of the benefits:
1. Enhanced Motivation and Accountability:
- Group settings can create a sense of camaraderie and shared effort, making it easier to stay motivated and consistent with exercise.
- The presence of others can push individuals to work harder and achieve more than they might on their own.
This can be particularly helpful for those who struggle with self-discipline or find it challenging to stick to a workout routine alone.
2. Improved Mental Well-being:
- The social interaction and sense of belonging can combat feelings of isolation and loneliness.
- The endorphin rush from exercise, coupled with the positive social environment, can significantly boost mental health.
- Group exercise has been shown to reduce stress and improve overall mood.
3. Social Connection and Community:
- This can be especially beneficial for those new to an area or looking to expand their social circle.
- The sense of community fostered in group settings can make exercise a more enjoyable and sustainable activity.
- Group classes offer opportunities to meet new people and build social connections.
4. Enhanced Fitness Outcomes:
- Certified instructors provide guidance and ensure proper form, minimizing the risk of injury.
- The structured format and expert instruction can lead to more effective and efficient workouts.
- Group exercise classes often incorporate a variety of exercises and can be tailored to different fitness levels.
5. Variety and Fun:
- The variety can prevent boredom and keep workouts interesting and engaging.
- The social aspect of group exercise can make workouts more fun and enjoyable, contributing to a positive exercise experience
- Group exercise offers a wide range of class types, from high-intensity workouts to yoga and dance, ensuring something for everyone.
4 weeks session for Individuals( meets 2 days per week for 45 minutes each day for 4 weeks
This is an individual exercise session for 4 weeks, meeting 2 days per week, and each day is a 45-minute workout.
4 weeks Group Exercise Sessions( meets 2 days out of a week for 4 weeks)
The 4 weeks of Group Exercise Sessions meet 2 days out of the week for 45 minutes per day for 4 weeks. The cost is $300 per person.
Senior Citizens Exercise Individual and Group Sessions
The Senior Citizens exercise program is a 45-minute session per day. This program is mobile, which means I can come to you or meet at my facility.
Regular exercise offers numerous benefits for senior citizens, promoting both physical and mental well-being. It can help prevent and manage chronic diseases, improve balance and coordination, enhance cognitive function, and boost mood and social engagement. Furthermore, exercise can improve sleep quality, increase energy levels, and contribute to a sense of independence and overall quality of life.
Price Per Person: $20.00