Train with me in Long Beach
- Certified Personal Trainer (ACE)
- Certified Health Coach (ACE)
- Certified Senior Fitness Specialist (ACE, SFA)
- Certified Orthopedic Exercise Specialist (ACE)
- Certified Weight Management Specialist (ACE)
- Corrective Exercise Specialist (NASM)
Client-Specific Program Design
My fitness program designs are tailored to the needs of each individual client, based on their specific goals, health and medical issues, and present fitness level. My program designs also take into account that many clients have more than one goal, such as weight loss and strengthening muscles associated with arthritic joints, or continuing a strength and range-of-motion program when released by their physical therapist once their insurance stops paying for therapy.
I also design exercise programs for wheelchair-bound clients, as well as those who cannot stand during exercises.
A typical training session with me lasts about an hour. Each session is
divided into four blocks, as follows:
A-Block – Dynamic Warm-up
My dynamic warm-up raises the internal body temperature to make muscles, tendons, and ligaments supple, while lubricating the joints. This involves marching in-place and stepping from side-to-side while moving the limbs and spine through the same ranges of motion the joints will be subjected to during the conditioning and improvement phases (B- and C-Blocks). The dynamic warm-up prepares the body for the exercises which follow.
- We do the dynamic warm-up together, with you facing me and performing the same movements as me as I coach you.
A natural follow-on to the
A-block. Continuing to move through joint ranges of motion while pushing,
pulling, bending, squatting, gaiting, and rotating with a light-to-moderate
resistance, such as a weighted ball.
- We do the functional conditioning, with you
facing me. I demonstrate each movement then coach you as you do it.
- The B-Block is also used for special exercises,
such as balance training.
Progressive resistance training,
featuring full-body strength training. I use 41-inch continuous loop resistance
bands which offer the same challenge as free-weights and machines, but without
joint trauma. Bands also allow for more fluid movement patterns that correspond
to the ways the body is meant to move, which is not possible with free-weights
and machines, and which is the essence of functional training: Train for what you do so that you can do
better for how you’ve trained.
I use six different 41-inch
resistance bands, each one a different width, which corresponds to the amount
of resistance produced by each band.
- A key component of progressive resistance
training is the overload / adaptation / progression continuum. This means that as your strength improves,
exercise intensities are increased proportionately, while remaining at a consistent
perception of effort.
- Full-body routines ensure that the body is
trained in a symmetrical fashion that avoids and/or helps correct muscle imbalances.
- Muscle imbalances occur when the muscles and
connective tissue (ligaments and tendons) on one side of a joint (e.g.,
shoulders, knees, etc.) are weaker than those on the opposing side of the same
joints. If not corrected, over time, muscle imbalances can lead to postural
deviations and irregular wear and tear on the joints, leading to or
exacerbating osteoarthritis and other consequences.
- Muscle imbalances also occur as a result of
injury, occupational or recreational overuse, and lifestyle factors, such as
too much sitting, which shortens and tightens the hip flexors, etc.
program design is client-specific, and is not one-size-fits-all. The art of program
design is knowing which exercises are appropriate for each client, how to
modify them, when to progress the intensity and by how much, and when to change
Passive Table Stretching
to help correct tight, inhibited muscles and improve joint ranges of motion.
Also, a relaxing and restorative way to end an exercise session. Passive means that I do the moving of
the client’s body segments.
Personal Training Fee Schedule
- $75 per session (in-home)
- $54 per session (in-gym at Fitness 19 Long Beach)
Scheduling and Inquiries
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- Consultation: There is no charge for the initial consultation
- Training is per pre-paid sessions. Pre-paid sessions should correspond to the number of sessions the client will use during the month as scheduled in advance (example: 2 weekly sessions per month requires payment for 8 sessions).
- Payment is accepted via cash or personal check. Payment via credit card is accepted for Fitness 19 in-gym training. Returned check fees are at the client's expense.
- Payment is expected at the start of each session package.
- 24-hour advance notice of cancellation required, or full charges will apply.
- Sessions are non-transferable and non-refundable.
- Exceptions to the above must be agreed to in advance and are at the discretion of the trainer.
- Prices and terms are subject to change or modification.