Resistance
Training
The health advantages of resistance training are many. These
benefits include, but are not limited to reduction of body
fat, lower cholesterol levels, lower resting blood pressure,
prevention of muscle atrophy and weakness, improved posture,
development of more lean body tissue, strengthening of skeletal
muscles, stress reduction, improved metabolism (burn more
calories even at rest), and better physical appearance through
muscle toning and definition.
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Diet/Nutrition
Plan
You cannot separate nutrition and exercise. It is a partnership
you make for the rest of your life. A healthy, nutritionally
balanced eating plan will give you more energy during your
workouts, which leads to better results. Properly controlled
caloric intake will decrease your body fat and allow you to
supply your growing muscles with the nutrients they need.
My original degree plan at University was nutrition. Because
of my interest in exercise physiology I switched to kinesiology.
I have a strong background in diet planning, sports nutrition,
weight gain plans and weight loss strategies. I can help you.
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Cardiovascular
Plan
The heart is the most important muscle in the human body.
Without a healthy, conditioned heart it does not matter how
big our biceps become. Cardiovascular training should be performed
3 to 5 times per week, lasting 30 to 45 minutes per session.
Your heart rate should stay in your optimal training zone.
Cardiovascular training is the tool I will use to help you
rid your body of unwanted and unhealthy body fat.
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Flexibility
Training
Wonder why your lower back aches constantly? This could be
attributed to a number of possibilities, Two possibilities
are tight hamstrings and/or tight hip flexors. Any exercise
program that does not involve a stretching component is lacking
an integral part of fitness. But you might ask, "Why
bother? I have never stretched before."
- It will prevent injuries by keeping muscles supple.
- It increases functional range of motion.
- It reduces or eliminates lower back pain.
- It reduces the incidence and severity of injury.
- It improves posture.
- It delays the onset of muscle soreness.
- It promotes mental relaxation.
I incorporate stretching in to every workout. I first demonstrate
safe, effective exercises that can be done at home or in the
workplace. Following an exercise session it is your time to
relax. I apply the gentle force necessary to stretch your
worked, contracted muscles beyond their normal stretching
point. This process leads to an incredible increase in flexibility
and joint mobility. This is a favorite phase of a workout
for many clients. It is a perfect, relaxing way to complete
a tough hour.
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Monitoring
Your Progress
People become motivated by progress. Progress charting is
essential in personal training. With each client I will do
the following.
- Help in setting long and short term realistic, reachable
goals with clients.
- Perform initial fitness testing to form a baseline from
which to work.
- Take body measurements. These are re-evaluated every
10 weeks.
- Use a heart monitor during workouts to keep you in your
optimal training range for maximum fat burning.
- Re-evaluate measurements every 8 to 12 weeks.
- Provide constant feedback throughout workouts.
As you see your progress occur on paper, your self-esteem
and confidence grows.
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Pilates
Pilates is a method of exercise which aims to strengthen the
body’s deep core postural muscles in order to improve
the way we walk, work and play. With SweatByDesign your personalized
program will include Pilates style movements which will help
you develop strong abdominal muscles, tone and lengthen all
the other muscles in your body, and, at the same time, increase
your flexibility creating a uniformly balanced, healthy body.
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