A personal trainer is a great resource when you need the motivation to start a workout program.  A personal trainer can teach you safe techniques, along with effective exercises and workouts that will improve your strength, function, and body composition and nutrition advice.  A trainer may also assist you in post-injury rehabilitation.  But most important a personal trainer will give you encouragement and support you need to keep working towards your goals.

The ideal frequency of personal training varies from person to person. Twice a week is recommended when starting a new program.  It is also important to practice both strength training and cardiovascular exercises more than two times a week. But gradual progression is recommended. 

Personal training is for you and only for you! A program is developed for you personally based on your personal goals. The training consists of one on one workouts that usually last for an hour focused mainly on strength training.  Body composition testing is also offered. (Body fat, BMI testing, and measurements) These tools also assist in creating a goal plan.  With personal training, you have the flexibility to choose your own schedule from week to week. Group training consists of 3-4 women. Each group meets at a specific day and time each week, Group training sessions are scheduled month to month.  Goals are based on a collaboration of the group, this can be both strength training and/or cardiovascular exercises as well.

Plan to commit to a minimum of 2 days of exercise per week to see results. The ACSM recommends that healthy adults all need a minimum of 150 minutes of moderate intensity cardio, 75 minutes of vigorous intensity, or a combination of moderate and vigorous intensity exercise per week. Resistance training and flexibility training should be practiced at least twice per week.

The policy is that cancellations need to be done  within 24 hours in order to avoid a $20.00 cancelation fee.  However each missed appointment is assessed individually. Makeups are offered for missed small group trainings.  

Ideally, you should have some form of fuel in your system before you work out. Eating an easily digested carbohydrate an hour or so before you exercise ensures that you’ll have enough energy to get through your program. Some good examples are, small portions of fruit (half of a banana or a handful of berries) or toast with almond butter; a small bowl of oatmeal, and when you’re in a hurry a small glass of juice. Be careful not to eat too much or you’ll feel sluggish and heavy. Experiment with the types of food and the timing of your pre-workout meal to discover what works best for you.

The Assessment/consultation is set up for the trainer and the client to personally meet one on one. It’s a time to discuss the client’s goals, motivators and obstacles in reaching the goals.  The visit includes a review  of the client’s health history. On the clients request body composition and fitness assessments can be done.  This appointment usually lasts between 30-40 minutes.

Every individual is different, but a person can expect to feel the results of your training sooner than you see them. People who start a new exercise program and are consistent in getting their workouts in, typically report improvements in sleep, mood, and energy levels within two to three weeks. Changes in body composition often take longer to notice; the more consistent you are with your workouts and the closer you adhere to your nutrition plan, the sooner the results will become noticeable.

Boot camp is a great way to build strength and endurance, but how do you know if you are ready for the challenge? Boot camp is a type of interval training — bursts of intense activity alternated with lighter activity.  If you are older than age 45, are pregnant, or haven't exercised for some time.  It's a good idea to check with your doctor before starting a boot camp.  Going over your health history with the trainer is also required.   A person should be able to perform consistent cardiovascular exercise for 20 minutes, speed walking or running before joining boot camp.  If you're looking for a high-energy workout that offers variety and camaraderie, boot camp may be just what you need.