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This is What You Can Expect With Our Fitness & Personal Training Programs Lets begin by looking at my fucntion within your program. You can expect me to assume a variety of roles from time to time ranging from my primary charge as exercise coach and trainer, to activity advisor, life coach, and friend. I can work with you, your family and friends and hopefully will become part of your personal health network.  Essentially, in "Step 1 - Assemble" we will spend some time learning about each other. We begin with an introductory consultation which is where we discuss your health and fitness background, ways to make your program enjoyable, etc. We'll discuss your , discuss your fitness objectives, and talk about your lifestyle. We also discuss your available schedule, rates applicable to our program and all preliminaries to the next appointment. When you are ready we'll schedule an appointment for the next step. There is no charge for the consultation.
At our next appointment we'll continue to gather more detailed information about you. We'll record some baseline personal measurements such as height, weight, age, sex, etc. We'll also perform a few tests such as cardio, flexibility, strength, etc. We'll use all of this information to develop the initial "baseline" program which will detail how to help you "Achieve" your goals. The program usually consists of a comprehensive series of Strength, Flexibility, Balance, and Cardio-Vascular Aerobic conditioning. The details of "Step 1 - Assemble" include: Complete a Medical Health Questionnaire: Conduct a Lifestyle and Activity Analysis: Record baseline measurements such as height & weight, age, etc. Calculate Body Mass Index (BMI), Conduct a Body Fat Analysis using bioelectrical impedance. Review your exercise history.
Discuss what your Initial Short-Term and Long-Term Goals are. Develop an Interactive Custom Program - Aerobic Exercises - review potential exercises, frequency, duration, and intensity level, based on heart rate.
Aerobic exercise improves the health and function of your heart, lungs, and circulatory system. By causing the cardiovascular system to work, we strengthen the muscles of the heart and blood delivery vessels. Over time we adapt to these changes and are able to regularly supply blood throughout the body in a more efficient manner thereby lowering blood pressure and the corresponding resting heart rate. To achieve the best results, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups and include both upper and lower body movements.
- Strength Training - review different exercises to target all of the major muscle groups of the body.
Strength training to build or retain muscle consists of the body's natural adaptation in response to our exercising with progressively heavier resistance . An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest.
- Flexibility Routine - review various stretches which help increase flexibility and aid in muscle development.
Flexibility is a critical element of an exercise program yetit is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles. - Nutrition & Metabolic Guidelines - discuss dietary habits and highlight potential changes which can suppliment your program goals
Nutrition is all about the study of food and how our bodies use food as fuel for growth and daily activities.The macronutrients include proteins, carbohydrates, and fats. The micronutrients are the vitamins and minerals that we need to be healthy. Fad diets and fast weight loss suppliments rarely provide long-term benefit for people choosing to manage their weight and dietary intake. Managing our body composition many times requires behavioral changes such as a commiting to better eating habits, practicing new activity patterns, and learing coping skills for dealing with emotional issues. Knowing about what to eat, when to eat and how these food choices relate to you exercise program is an extremely important component of your "balanced-being lifestyle" change.
Supplimental Options - discuss options such as yoga, massage therapy, and other techniques designed to relieve stress  and renergize the spirit.
Finally, we'll discuss some related yet overlooked tangible options we urge you consider as part of your "balanced-being" lifestyle approach. Increasingly we see articles, books television programs and many other media stressing the importance of the mind-body-spirit balanced approach to life. When you begin to become intuned to the messages your body sends you, the more inclined you will become to seek ways to understand and address these important signals. 
"Step 2 - Aqauint" As we move from "paper to practice" we will focus on how to perform the various exercises identified in your program. It is vitally important that we spend time practicing proper techniques during this initial time when you become "aquainted" with the equipment, environment and routine. We may also make minor adjustments to the weights used and routine prescribed based on you abilities and progress. By the end of these two weeks you should begin to feel comfortable with what will be required execute the various program elements. "Step 3 - Achieve" At this point we will spend most of our time working through the daily routines outlined in your custom program. Some days you will feel better and stronger while other days you may feel soreness or lack energy as you body attempt to adapt to the changes you are introducing. We will jointly make adjustments based on these daily situations to help maximize your workouts while facilitating proper development. In order to "achieve" the gains you seek it will important for you to do your part of the recommended program on your own. Typically this consists of following your cardio and nutrional plans on your own while working on your strength and flexibility with us. As you progress through your program and "Achieve" it will become necessary to re-evaluate and adjust your goals. Some people will want to continually push themselves to higher levels of strength and endurance while others will be satisfied maintaining the muscle tone, strength and weight that they worked so hard to achieve.
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