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↓

 

Online Personal 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**

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