I provide a variety of fitness, nutrition, health and wellness services to my clients, including:

Personal Fitness Coaching

Fitness Lifestyle Training

I teach you everything you need to know in 10-sessions to be successful in fitness and weight loss. After that, you can continue your workouts independently or continue to use my services to motivate you and push you through a good, challenging workout.

This package can include training at the studio or at your home or a little of both.

1. Start you where you NEED to be and take you where you WANT to go in the in the safest, most sensible and most effective way.
2. Prescribe the most beneficial fitness program for YOU by:
   • Thoroughly reviewing your health questionnaire and/or nutritional questionnaires. This helps me to help you be successful by giving you effective programs that are specifically designed for you as an individual. In addition, I guide your progression to optimize your fitness level and physical abilities.
   • Conducting a fitness evaluation for acquiring information about your specific needs, goal setting, motivation, & results comparisons.
     • Heart rate factors (R.H.R.; Ambient; Recovery, heart rate workout zones and Blood Pressure).
     • Body weight and/or body fat percentage.
     • Circumference measurements.
     • Strength testing: Abdominal; upper body.
     • Flexibility testing: Hamstrings, lower back, neck, hips.
   • Interviewing YOU and finding out what you want and need, what your time schedule is like, what are your likes and dislikes in food and/or physical activity and what concerns you have to input.
   • Goal Setting and goal tracking to give you a purpose as well as motivation toward achieving your goals.
3. Design a workout and/or nutritional regimen that:
   • Appeals to you.
   • Fits into your busy lifestyle.
   • Is doable, comfortable and sensible.
   • Provides variety.
   • Will get you the health and fitness level you desire.
4. Provide constant feedback and monitoring by:
   • H.R. tracking
   • Body weight tracking
   • Food Log tracking
   • E-mail and telephone coaching
5. Provide continual education to give you all the tools and knowledge you need to be successful without me:
   • One-on-one personal training with hands on instruction and feedback.
   • A wide variety of “fitness” articles on my web page.
   • Handouts with a variety of “fitness” information for you to read and study at your leisure.
   • Availability by e-mail and phone to answer your questions or refer you to getting the answers

1. H.R. monitor: Monitors stress, fat usage, physical performance and helps
   motivate.
2. Home exercise equipment recommendations.
3. Mapping of routes for outdoor fitness excursions.

1. Weight Training Program # 1 instruction
2. Weight Training Program # 1 follow-up. Full workout.
3. Nutritional, wellness and weight loss counsel.
4. Heart Zones training using a heart rate monitor. (Teaches you how to
   work out in the most optimal heart rate zones for maximal calorie and fat
   usage). This involves walking; walk/jogging, hiking, biking, elliptical or
   stairs)
5. Weight Training Program # 2 instruction
6. Program # 2 follow-up. Full workout.
7. Circuit Training using fit ball, body bar, dumbbells, etc.
8. Home work out program or travel workout) using fit ball, X-er Tube, etc.
9. Interval training
10. Pilate's

There are hundreds of diet books and weight management centers. The underlying message from all of them is "eat right and exercise" along with a lifestyle change and behavior modification. Well, it is just not that simple. If it was, there would be no weight problem in this world. We all know that eating right and exercising is the key, but how do we get ourselves to do it and stay with it? What causes us to continually bounce up and down in the "yo yo" syndrome? What causes us to just give up?

Losing weight is not a black and white issue. There are many shades of gray. If you are serious about long-term success health and weight management, you need to know more about the shades of gray. In addition, you need to be coached through it so it becomes habit. Ongoing training, support, and reinforcement are necessary to achieve a successful lifestyle change.

1. Understand the dilemma of fitness and weight management
2. Understand that being fit is not difficult, it just requires a change of lifestyle and an adjustment of our mind set.
3. Understand that, with a strong foundation of fitness wisdom, we can be successful by creating and living our own fit lifestyle based on our individual needs, goals, preferences, and abilities.
4. Make a strong and permanent commitment to ourselves.

WEEK 1 OVERVIEW OF PROGRAM Instructor Introduction Student Introductions

WEEK 2 “Are You Fit Wise or Fit Naive?” Overview of fitness in our society… The Fitness Dilemma. The Psychology of Fitness

WEEK 3 “Food…Friend or Foe” Get off the “bad food…good food” mentality. Find out what the nutrients do for you, why Calories are important and how to make food work for you not against you.

WEEK 4 “What Is The Best Exercise?” Find out about numerous strategies, but mostly Optimal, safe, effective and time-efficient Workouts that help change your body’s physiology.

WEEK 5 “Back To The Basics” of eating Get OFF the no fat, no bread, no potato, no pasta, no dessert, no snack and no alcohol attitude! Learn to design your diet that works for you.

WEEK 6 “Supplementation” Necessary or Not? Whole foods and/or vitamin & mineral supplements. Find out what they will or will not do for you. Also, herbs for wellness.

WEEK 7 “Change Your Physiology…Your Physique” Learn how to design your eating and exercise to Help you lose fat, sculpt your muscles and have An easier time keeping those results.

WEEK 8 “Gadgets, Gimmicks, Diet Aids & Miracle Foods” What is up with all that stuff advertised in magazines and on infomercial's?

WEEK 9 “Real People” Listen to stories of success, failure and struggles of fitness professionals, famous people and people just like you and me.

WEEK 10 & 11 Open Forum. Lets troubleshoot. WEEK 12 “Pot Luck” dinner. Lets see how you do!