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.
B-Block – Functional Conditioning
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 and corrective exercise.
C-Block – Improvement
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.
Intelligent exercise 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 them.
D-Block – Passive Table Stretching
Full-body 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
$62 per session (in-studio at Make it So Adult Fitness)
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, credit card or personal check. 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 for missed scheduled session.
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.