I haven’t exercised in awhile, and I am afraid to start, how will the trainer know what I am capable of handling when we start the program?
This is a common fear of most clients just getting started. Before you even begin a fitness program, the trainer will acquire valuable information about you such as your medical history, fitness goals, prior athletic/fitness experience, and will conduct fitness testing to see where you are at physically. All of this information will be gathered so that the trainer can recommend a fitness program that will be tailored to not only your physical, but also your personal needs.
Will I need a physician’s clearance before participating in the program?
This depends upon a variety of factors, i.e., age, current health status, personal and family health history or whether you suffer from conditions that might impact your ability to exercise safely. This information will be acquired at the initial meeting and the trainer will determine whether a physician’s clearance is necessary. According to the ACSM Guidelines for Exercise Testing and Prescription, the majority of women under age 55 and men under age 45 with no health conditions (i.e., heart & lung disease, diabetes, high blood pressure) may participate in a properly progressed program without a doctor’s clearance. Even if it is determined that you are low risk, you may wish to have a physical with your primary treating physician just to ensure that there are no contraindications to exercise, especially if you have been sedentary for quite some time or if this will be your first experience with a regular exercise program.
I am afraid of testing, what kind of testing will this be and will it be uncomfortable?
Don’t worry. The trainer will put you at ease and will familiarize you with the entire process BEFORE you start. The initial Prescreening/Risk Stratification will include acquiring your health history, weight, height, circumferences/ body measurements, and blood pressure. This will also include a determination of your starting body composition (% of body fat relative to lean body mass) which may be obtained by gripping a simple machine (completely painless!) or through a more accurate assessment by obtaining skin fold measurements. After all of this information is obtained, cardio respiratory, muscular strength, muscular endurance and flexibility will be assessed. A typical Comprehensive Health Fitness Evaluation generally includes the following:
Body Composition – Measurements, BMI, Body Fat %, Waist to Hip Ratio
Cardio respiratory Flexibility
Muscular Strength Muscular Endurance
How long will the testing take?
This depends, but generally the testing can take as long as an hour. This allows for the client to rest and recover from the physical components of the testing and for the trainer to provide preparation before each component of the testing to avoid client anxiety.
What if I feel sick or can’t finish the test?
If the client requests to stop, the trainer will immediately stop the testing and assess the source of the discomfort to determine the appropriate next steps.
Will I be reassessed as I proceed through the exercise program?
Yes. The frequency will be determined after the initial clinical data is acquired, but generally, the trainer prefers to wait several weeks to allow for sufficient adaptation so that improvement can be better appreciated.
I can only afford to meet with the trainer once a week, will this be a problem?
This depends on a multitude of factors: fitness goals, current fitness level and familiarity with the equipment, and prior exercise experience. For example, a client who currently exercises for 60 minutes, 3 X per week at a local club who has experience working with free weights, machines, and who participates in group exercise classes, may find that once per week is sufficient to meet their health and fitness goals. One training session per week with no further guidance will not generate the same results for a sedentary individual with little or no exercise experience.
I am considered to be at a healthy weight for my age, and body height, but I still feel “fat”.
Body weight is only one component in assessing physical fitness, it does not determine the quality of the weight, i.e. percentage of body weight attributable to lean body mass vs. fat. Also, body fat weighs less than muscle.
How long will it take for me to see results?
Again, this is also depends on a variety of factors and it varies from person to person. In general to see the best results, the client should incorporate a healthy diet and must remain compliant with the prescribed program. Most people without latent metabolic problems generally will notice subtle changes during the first few weeks. As these changes are at first subtle, it is best to reassess every 6 to 8 weeks. Due to normal weight fluctuations, clients should avoid daily weigh-ins and instead weigh themselves every week or every two weeks at around the same time of the day. Weight loss should NOT be the only focus; rather, assessment should focus on changes in body composition. Remember muscle weighs more than fat!
What are the Fees?
(One) 1 Hour Session $65.00
(Four) 1 Hour Sessions – pre paid $60.00
(Eight) 1 Hour Sessions – pre paid $55.00
(Twelve) 1 Hour Sessions – pre paid $50.00
Grocery Shopping Tour $150.00
Cooking Demo (price varies per person depending on menu items selected.)
After your assessment is complete
I will design a program based on your results and goals. All program designs will include a cardiovascular component, a muscular conditioning component and a flexibility component. Each time we meet we will discuss any adjustments and/or modifications you seek and oversee your exercise for that session. Working out with a personal trainer is always going to be fun, safe and informative. I can meet with you once to design a program for you, or we can meet on a regular basis such as daily, monthly, or once a week for personal training session, during which you perform a workout and have your exercise routine updated.
Small Group Personal Training is also available. Benefits of Small Group Personal Training
Hiring a personal trainer for one-on-one sessions is great and often nets awesome health results. However, not everyone can afford this luxury. At the same time, it’s sometimes difficult to get the individualized attention you need to achieve your personal goals in the setting of a larger, more affordable, fitness class. Small group training is perfect for those looking for a happy medium. The trainer can connect with you on a personal level without the high costs.
You’ll Feel a Greater Sense of Accountability and Motivation
Small Group Training starts with a one-on-one assessment. Now, fully aware of your goals and personal needs, custom designed workouts are built in with different levels of fitness in mind. The participants do not have to be at exactly the same fitness levels to benefit from small group training. You will receive accountability, motivation, support, experience and expert guidance to reach your fitness goals in this small group environment of 2-4 clients.