Personal Training in Studio/Feedback and Support
For people who want more accountability, studio training hours are available.
Please contact for pricing and availability.
Online Training
Online training starts with filling out forms then a meeting, in the studio if you're local or by phone is not local. Goals are established and where you're going to workout is determined, this is important because workouts are made for you and what you have available. Please select "Online Personal Training" below for the plan information. If you have questions prior to selecting a plan please contact me.
Press below for online training↓
Benefits of Personal Training:
Motivation - Be held accountable and consistent for training sessions, while achieving goals you never thought possible.
Emphasis on proper technique - Learn proper technique to decrease injuries and maximize potential.
Weight loss/gain - Learn how to eat to lose or gain weight.
Make workouts time efficient - Maximize time, training for hours daily is not necessary to reach your goal(s) or to increase fitness level.
Increased flexibility - Make life easy by increasing range of motion and decrease the risk of injury.
Increased fitness/nutrition knowledge
Increased bone density - Decrease frailty and fractures in older adults.
Increased metabolism - Burn more calories when not exercising.
Improve balance - Increased joint stability, muscle, and joint strength.
Lower cholesterol - Live a longer healthier life while decreasing the risk of heart disease.
Lower blood pressure - Decrease risk of stroke and heart attack.
Decrease diabetes risk - Exercise and proper diet decrease the risk of Type 2 Diabetes in most people.
Eliminate joint aches and pains - Exercise and weight loss helps eliminate everyday aches and pains.
Progressive training/continual challenge - Increase potential with goals and dynamic exercises.
Individualized program based on your needs - Everyone is different and has different goals, have a program created for you.
Concentric and Eccentric Movements
Concentric and eccentric movements are the distinct phases of a muscle contraction. Understanding these phases is essential for optimizing muscle development.
Concentric Movement (Concentric Phase):
- Definition- The concentric phase is the phase of a muscle contraction where the muscle shortens while generating force. It's often associated with lifting or pushing a weight against gravity.
- Example- During a bicep curl, when you lift the dumbbell toward your shoulder, your bicep muscle shortens, and this is the concentric phase for the biceps.
- This phase involves the muscle overcoming resistance, such as lifting a barbell or dumbbell.
- It is typically the phase where the weight is lifted or the resistance is moved.
Eccentric Movement (Eccentric Phase):
- Definition- The eccentric phase is the phase of a muscle contraction where the muscle lengthens while still under tension. It often involves controlling a weight as it moves with gravity in a controlled manner.
- Example- In the same bicep curl exercise, when you lower the dumbbell back to the starting position, your bicep muscle is elongating, and this is the eccentric phase for the biceps.
- This phase focuses on resisting the force of gravity or the weight's descent.
- Eccentric contractions can generate high levels of tension, often more than the concentric phase.
Both concentric and eccentric phases are critical for building strength, muscle size, and overall fitness. Combining both phases in your workouts, such as incorporating both the lifting and lowering portions of an exercise, can be an effective way to stimulate muscle growth and enhance muscle control.
It's worth noting that eccentric training, in which you specifically emphasize the eccentric phase (slower and controlled lowering of weights), can be a valuable component of a training program, as it can lead to muscle hypertrophy and strength gains. However, eccentric training should be performed with caution and may require a spotter or specialized equipment for safety, as it can place significant stress on muscles and joints.
Exercise has several mechanisms through which it can reduce inflammation in the human body:
- Anti-inflammatory Cytokines- Exercise promotes the release of anti-inflammatory cytokines, such as interleukin-10 (IL-10). These cytokines help to dampen the inflammatory response and restore balance in the immune system.
- Improved Insulin Sensitivity- Regular exercise improves insulin sensitivity, which helps regulate blood sugar levels. High blood sugar and insulin resistance can contribute to chronic low-grade inflammation. By improving insulin sensitivity, exercise can help reduce inflammation associated with metabolic disorders.
- Reduction in Fat Tissue- Regular physical activity can lead to a decrease in excess body fat, particularly visceral fat (fat around internal organs). Adipose tissue, especially visceral fat, produces pro-inflammatory molecules called adipokines. By reducing fat tissue, exercise can lower the release of pro-inflammatory adipokines and decrease inflammation.
- Increased Anti-oxidative Capacity- Exercise stimulates the production of antioxidants and increases the body's antioxidant capacity. Antioxidants help neutralize harmful free radicals that can promote inflammation and oxidative stress in the body.
- Improved Blood Flow- Exercise enhances blood circulation and oxygen delivery to tissues. This improved blood flow aids in the removal of waste products and toxins, reducing the risk of chronic inflammation.
- Stress Reduction- Regular exercise can help reduce stress levels. Chronic stress triggers the release of stress hormones, such as cortisol, which can promote inflammation. By managing stress, exercise indirectly contributes to lower inflammation levels.
- Enhanced Immune Function- Moderate-intensity exercise has been shown to enhance immune function and reduce inflammation. Regular physical activity helps regulate the immune response, promoting a balanced and appropriate inflammatory reaction.
It's important to note that the benefits of exercise on inflammation are typically observed with regular and consistent physical activity. Engaging in a combination of cardiovascular exercise, strength training, and flexibility exercises can provide the most comprehensive anti-inflammatory effects.
Home Training Recommended Equipment:
Exercise Balls:
Exercise Ball 45 cm 10 colors- https://amzn.to/48JUqcb
Exercise Ball 55 cm 10 colors- https://amzn.to/47LyNXF
Exercise Ball 65 cm 10 colors- https://amzn.to/3HvZl4C
Exercise Ball 75 cm 10 colors- https://amzn.to/4277q9t
Exercise Mat:
Exercise Mat 12 colors- https://amzn.to/48LinzM
Exercise Mat Medium 4'x6'- https://amzn.to/42e6BvG
Exercise Mat Large 5'x7'- https://amzn.to/48BQ5rz
Yoga Mats:
Yoga Mats with with printed yoga poses, 68"L x 24"W x 0.2"Th 8 colors- https://amzn.to/3SxiUA0
Yoga Mat extra large with printed yoga poses, 72"L x 48"W x 96"Th- https://amzn.to/48VVx8E
Trigger Point Balls:
Trigger Point Ball 2.5"- https://amzn.to/4b5346J
Trigger Point Ball 2.5" Extra Firm- https://amzn.to/48JTX9V
Trigger Point Ball 5"- https://amzn.to/3HvrCbx
Foam Rollers:
Hard Foam Roller Black 36"- https://amzn.to/3GEHQyE Hard Foam Roller Black 24"- https://amzn.to/47VmPvI
Hard Foam Roller Blue 36"- https://amzn.to/3GFPvfW Hard Foam Roller Blue 24"- https://amzn.to/3GKq3WB
Hard Foam Roller Purple 36"- https://amzn.to/46Sy46D Hard Foam Roller Purple 24"- https://amzn.to/3Nnqf26
Hard Foam Roller Red 36"- https://amzn.to/3uX63xC Hard Foam Roller Red 24"- https://amzn.to/48ejLu2
Hard Foam Roller Black 18"- https://amzn.to/487R7Lc Hard Foam Roller Black 12"- https://amzn.to/3GDqsu1
Hard Foam Roller Blue 18"- https://amzn.to/4affOqS Hard Foam Roller Blue 12"- https://amzn.to/47YyppW
Hard Foam Roller Purple 18"- https://amzn.to/41pFvkM Hard Foam Roller Purple 12"- https://amzn.to/4adyffM
Hard Foam Roller Red 18"- https://amzn.to/3GCyRhd Hard Foam Roller Red 12"- https://amzn.to/46UbUkn
Medium Density Foam Roller Ocean Marbled 36"- https://amzn.to/3GFZfai Medium Density Foam Roller Ocean Marbled 24"- https://amzn.to/487tXoV
Medium Density Foam Roller Blue 36"- https://amzn.to/3Tn6aNa Medium Density Foam Roller Blue 24"- https://amzn.to/47N7HjM
Medium Density Foam Roller Pink 36"- https://amzn.to/3NpIl3s Medium Density Foam Roller Pink 24"- https://amzn.to/3GCzDuD
Medium Density Foam Roller Teal 36"- https://amzn.to/46SnY5S Medium Density Foam Roller Teal 24"- https://amzn.to/46YBJ2K
Medium Density Foam Roller Purple Marbled 36"- https://amzn.to/487RV2G Medium Density Foam Roller Purple Marbled 24"- https://amzn.to/46SowbW
Medium Density Foam Roller Pink Marbled 36"- https://amzn.to/46Xacih Medium Density Foam Roller Pink Marbled 24"- https://amzn.to/41hbjIu
Medium Density Foam Roller Ocean Marbled 18"- https://amzn.to/3Nm7Jad Medium Density Foam Roller Ocean Marbled 12"- https://amzn.to/47TO4GX
Medium Density Foam Roller Blue 18"- https://amzn.to/3TjjDW0 Medium Density Foam Roller Blue 12"- https://amzn.to/48aHJGK
Medium Density Foam Roller Pink 18"- https://amzn.to/3uSXu71 Medium Density Foam Roller Pink 12"- https://amzn.to/3NLttwz
Medium Density Foam Roller Teal 18"- https://amzn.to/3tewoqk Medium Density Foam Roller Teal 12"- https://amzn.to/3NnXXVc
Medium Density Foam Roller Purple Marbled 18"- https://amzn.to/4adrHhd Medium Density Foam Roller Purple Marbled 12"- https://amzn.to/3NpH3W9
Medium Density Foam Roller Pink Marbled 18"- https://amzn.to/3GC4lUQ Medium Density Foam Roller Pink Marbled 12"- https://amzn.to/4ak7lmC
Dumbbells:
Variety Set, less compact- https://amzn.to/3S9H7uG
Adjustable Dumbbell, Barbell, Kettlebell- https://amzn.to/3Sj2IB4
Classic Adjustable Dumbbells- https://amzn.to/3vJKil3
Adjustable Dumbbells- https://amzn.to/48HYQAr
Exercise Bands:
Full Set Perfect for home gyms- https://amzn.to/495hSk1
Glute Training Bands- https://amzn.to/47NTT7X
Home/Travel Bands- https://amzn.to/3vNUPvF
TRX-
TRX Total System- https://amzn.to/47I9mXb
Less Expensive TRX Substitute- https://amzn.to/3tUv3Wc
Stretching Strap-
Physical Therapy Stretching Strap- https://amzn.to/47NUBlD
Stretching Strap 6 colors- https://amzn.to/3OeEbvA
Water Bottles-
Water Bottle w/key loop and phone pocket 10 colors- https://amzn.to/3vPTrZC
Water Bottle w/key loop and phone pocket 9 colors 4 sizes- https://amzn.to/3SsdrtY
Water Bottle w/Key and accessory storage 2 sizes- https://amzn.to/3HuqHIk
Water Bottle- https://amzn.to/3OeGbUy
Compression Sleeves-
Elbow Compression Sleeve, multiple sizes and colors- https://amzn.to/49c3FBT
Elbow Brace- https://amzn.to/3SxD24N
Arm Compression with sun protection- https://amzn.to/42hWJAU
Calf Compression Sleeve 17 colors, multiple sizes- https://amzn.to/3SBhkgj
Calf Brace- https://amzn.to/3SjBH09
Knee Compression Sleeve- https://amzn.to/3vUOXRs
Kee Brace- https://amzn.to/48T60BN
Thigh Compression Sleeve 4 colors- https://amzn.to/3OiTwLC
Thigh Brace- https://amzn.to/47Sg8K0
Ankle Compression Sleeve 9 colors- https://amzn.to/3SLNoyl
Ankle Brace- https://amzn.to/4babav3
Blood Pressure Monitors-
Blood Pressure Monitor- https://amzn.to/48WuM47
Wrist Blood Pressure Monitor- https://amzn.to/3HzeeDk
**The above are affiliate links and I may make money off of a purchase through them**
