Personal Training

Personal Training

The goal of life is to make your heartbeat match the beat of the universe to match your nature with Nature. ~ Joseph Campbell

The goal of life is to make your heartbeat match the beat of the universe to match your nature with Nature. ~ Joseph Campbell

Maximize your time and energy to be the best you can be!
I am dedicated to offer you an exceptional personal training program that will help you achieve a higher level of health and fitness. The benefits that you may enjoy include increased energy levels, improved posture, weight loss, reduced joint stiffness, increased core strength, sport-specific conditioning, better stamina, and an improved sense of well being. I specialize in private and partner training programs, offered in one hour sessions. Most clients choose to work out with me for 1-2 training sessions a week. We typically meet at the Wood River YMCA in Ketchum, Idaho. If you prefer to work out at home, your program will be designed for that. Some exercises may require that you purchase a few very inexpensive items like a foam roller, or an exercise ball or bands.

Partner Training

Partner training is an affordable way to have personalized training and split the cost. Couples particularly enjoy the time interacting and encouraging their spouses, while having fun and working hard.

Small Group Training

Small group training keeps you engaged and moving. Clients enjoy the group dynamics and want to continue taking their training to the next level under the guidance of a personal coach. Three or four people split the cost.

 How Do We Start?

I ask you to fill out a physical readiness questionnaire, called a PAR-Q. This is a standard form that, depending on your answers, tells you whether or not you need to check with your doctor before you start or continue with your exercise program. Along with this, I ask you to fill out a health and lifestyle questionnaire that gives me more specific information about you.training

Your first session is critical to helping you set up a foundation for success. You will undergo a comprehensive musculoskeletal assessment to look at your body. Don’t worry, you can wear comfortable clothes! We might find imbalances that may be causing pain or dysfunction in other areas of your body. This assessment includes posture, both standing, and in real life. From here, we build a program that is tailored specifically to meet your needs, guaranteeing outstanding program results.

How much does it cost?

The fees for training are offered in to however many you’d like, small packages of 10 sessions, or larger ones, with a discount! Sessions are pre-paid, by check.

What do we do?
Unless you have specific concerns/goals, a well- rounded program needs to include the following:

  • Overall strength: I like exercises that incorporate full body movement, because in life and sports, we need to move well. It gives you better results overall.
  • Core Training : Your midsection provides the foundation for a stable center of gravity, which helps support your spine, enhance your posture, and prevent certain muscle-related injuries. (Essential Core / Copyright ) Having a strong core is crucial.
  • Balance and Coordination: You will get this automatically in your workouts because you won’t be using a lot of machines.
  • Flexibility: If you train with me, you will eventually be doing yoga! I incorporate specific flexibility, if necessary, throughout your workout.
  • Cardiovascular endurance: To be a regular exerciser, you have to find time in your schedule on an ongoing basis. I want to help you become more aware of the many opportunities to move more in your daily life.

 My Policies

I do require  24 hours’ notice when canceling an appointment.

Stretching out after a great TRX Suspension trainer workout

Stretching out after a great TRX Suspension trainer workout

photo

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 Improve your motor skills with crawling and bird dogs

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Watch children play outside on a lawn and you can be sure they are crawling, rolling or somersaulting. From the time we kick and crawl as infants, our motor skills continue to evolve, leading to higher physical activity over a life span. There’s a new trend in fitness programs that focuses on ground-based fundamental or “primal” movements, like crawling. Some of these programs, like Animal Flow, are exercises performed in the quadruped position, linked together in continuous sequences called flows.

If you enjoy yoga flow, Animal Flow is quite similar, though not necessary performed completely on the hands and feet, in a quadruped stance. The later promotes reconnecting with your body’s natural movement abilities, or “primitive movement patterns,” ones of our four-egged friends, to improve function of the “human animal.” Studies show that an eight-week, twice-per-week Animal Flow program, in addition to regular exercise, increased trunk stability scores, range of motion and motor competence.

Crawling lights up your muscles

If we take away the 100-mile-an-hour lawn crawl that children love to show-off, the crawl itself is a body weight exercise that improves motor control mechanisms for better balance and coordination. Adam Eckhart, assistant professor at Kean University has studied how when we are upright, either walking or running, built in motor programs generated in the spinal cord play an important role in the rhythmic coupling of our arms and legs. When you step over an obstacle, he says, the central pattern generators adapt the timing and counterbalancing limb movements to adapt to changes in stability.

Studies show that patients with Parkinson’s disease have higher sensory signals in the arms when anticipating a step obstacle, concluding that a robust arm-leg coupling awareness is very helpful. Stroke patients conversely, rely on the same motor muscle activity in their arms to counterbalance difficulty lifting a leg over a step obstacle.

Compared to walking, hand-foot crawling lights all your muscles up, especially with added speed. Loads on the shoulders, triceps, quadriceps, hamstrings and calves change, depending on the whether the hips are high or low.

Four-point kneeling dogs

If animal flow feels too intimidating, another quadruped exercise called Bird Dog, (with variations) is an important go-to. Evidence shows that these simple but important exercises aid in balance and coordination when we’re upright, on two legs. Bird Dog, (also known as the quadruped limb lift) is one of the most important exercises used in low-back stabilization programs as it targets the back as well as the hip extensors. It also teaches the discipline of using proper hip and shoulder motion while maintaining a stable spine, says Stuart McGill.

Forward crawling. Photos by Connie Aronson
Knees elevated with one arm lifted.
Knees elevated with one arm fully extended. Photo by Connie Aronson
Bird dog. Photo by Connie Aronson
Arms on foam pad, knee elevated, leg extended. Photo by Connie Aronson

Bird Dog starts in a four-point kneeling position, with a contralateral arm and leg lift. The act of raising opposing limbs changes the types of stress on the body and impels the body in the redistribution of forces in an unfamiliar way, forcing the body to adapt. By alternating the base of support, such as using an unstable upper body support, like a foam pad, research shows that you’ll improve total body joint stability, joint proprioception, and range of motion.

The goal of any fitness program is to train your body for the sports and activities you enjoy and to prevent injury. Overall, quadruped movements are simple, fun, and important fundamental movement patterns.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-improve-your-motor-skills-with-crawling-and-bird-dogs/article_203fff00-3701-11ee-b736-4f7a28cdca1b.html

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