Sweat By Design Sweat By Design SUSAN PERRY - PERSONAL TRAINER Sweat By Design
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AUSTIN, TEXAS (512) 731-8173 Sweat By Design
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PROGRAMS
     
Resistance Training
Diet/Nutrition Plan
Cardiovascular Plan
Flexibility Training
Monitoring Your Progress
Pilates

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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