Working through an injury, training for an event, improve athlete performance or general fitness- being held accountable to me will motivate you to stick to your training plan and achieve your fitness goals. This will keep your workouts fresh and challenging to ensure continued success in reaching your fitness goals. Take a look at the benefits of working with a professional personal trainer.

Benefits of Personal Training

Goals

Increase strength? Alter body composition? Weight management? Add a few yards to your drive? We will work together and find what works for you. Personal training is an excellent option for someone who prefers a one-on-one coaching relationship or for people with variable schedules including athletes, busy executives, stay-at-home moms and moms to be.

Based on your goals each workout will include the essential components of fitness; resistance, cardiovascular, core conditioning and flexibility. We can even supplement your present fitness program with sport specific exercises to include medicine ball training, upper/lower body plyometrics, speed, agility and quickness training for improved performance at your choosen sport or activity.


What you will learn:

• Proper exercise intensity - key to results.
• Time efficient training methods.
• High intensity strength training methods.
• Various strength training systems to break through plateaus.
• Safe and proper use of free weights, machines and cables.
• Periodization techniques for peak performance.
• Cardiorespiratory variations for maximum calorie burning.
• Safe and proper lifting technique.

What you will gain:

• Increased muscular strength, power and endurance.
• Improved flexibility.
• Decrease in body fat.
• Increase in resting metabolism.
• Increase in lean muscle.
• A more toned/defined body.
• Progression & achievement towards YOUR fitness goals.

Training Fee

Training Location:

• Studio training takes place at a state-of-the-art training facility located in Southern NH.
• Performance training may be conducted at pre-determined outdoor location (i.e. Griffin Park, Windham, NH.)

In Studio - Private (1 person)
Training can be purchased in the below listed packages:
(Please call for rates) 

• 5 Sessions 
• 10 Sessions
• 15 Sessions

In Studio - Semi Private (2 people)
Partner training can be purchased  in the below listed packages:
(Please call for rates)

• 5 Sessions
• 10 Sessions
• 15 Sessions

Small group training available for groups of 3 to 6 people also avaialble.
Please contact: 603-289-3088 for rates.

In-Home Training available - Private and Semi-Private
Please contact: 603-289-3088 for rates.

 

Gift Certificates Available
Show them how much you care by giving the gift of health.

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Personal Training Special
3 Personal Training "lessons"
Only $199

• Are you new to the gym environment?
• Have you reached a plateau?
• Are you ready to take your training to the next level?
• Would you like to learn the most efficient and effective exercises?
• Are you ready to transition from machines to free weights?
• Would you like to add a little variety to your fitness program?
• Just set up a home gym and don't know where to start?
• Doing the same exercises over and over?

Here is how it works:
After our initial 30 minute complimentary consultation, we will meet at your fitness facility or home for three 60-minute instructional based training "lessons" to target the areas you most want to improve upon; could be a specific body area, specific muscle group(s); learn the best exercises; become comfortable with free weights; a more efficient program. 
Take the "guess work" out of working out and learn from an industry expert in the field of resistance training, strength & conditioning and functional training. A "complimentary" body composition screen is included consisting of body fat assessment and circumferance measurements.

Learn with a friend and save...ONLY $289 for both ($145 each)

Complimentary Body Composition Screen Included - A $25 value! 

Receive expert instruction and learn from the best in the industry! 
Contact me today to get started
603-289-3088 

Getting Started

Initial Consultation
All private/semi-private training starts with an complimentary
30-minute consultation to include:

• Review of health history
• Review of exercise history
• Establish program goals
• Nutrition analysis

Program Policies:

• Training sessions are based on a 55 to 60 minute hour.
• Complete required forms; Health History, PAR-Q and Waiver prior to your first session.
• A pre-payment system is used for 1 or 20 sessions.
• Sessions can be purchased from 1 session to packages of 20 sessions.
• Payment can be made by cash, check or on-line with credit card.
• Sessions cancelled with less than 24 hours notice are forfeited.
• An expiration date will apply based on number of sessions purchased.

Testing & Evaluation

Pre-testing and evaluation is an essential first step in the training process and provides valuable information for you. It offers an opportunity to gather information related to your current level of physical fitness. Follow-up testing can be conducted a minimum of 4 weeks after the start of training to measure progress and used as a guide to make needed program adjustments.

Why test?

• Assess current fitness levels relative to age and sex
• Aid in the development of an exercise program
• Identify areas of health and injury risks
• Establish realistic goals and provide motivation
• Track athlete’s progress in reaching performance goals
• Identify physical abilities and areas in need of improvement

Optional Assessments

 1. Basic Fitness Assessment
Assess current fitness level to aid in development of exercise program,
identify areas of health and injury risks and evaluate progress:

• Check blood pressure
• Check resting heart rate
• 4 site body composition using calipers
• 10 site circumference measurements
• Upper body stabilization

2. Postural Analysis and Body Alignment
Correct posture is more than “standing up straight and tall.” Physical well-being depends on correct postures while sitting, walking, and exercising. Results of postural analysis can determine upper and lower extremity distortion patterns and specific muscles that may be abnormally shortened or lengthened.

Posture Analysis consists of observing position of head, cervical spine, scapulae, thoracic spine, lumbar spine, pelvis, hip joints and ankle joints:

• Standard side view
• Standard rear view
• Standard front view

3. Joint Range of Motion
Joints can perform movements in different planes and angles depending on the type of joint structure and its designed function. Joint range-of-motion (ROM) measurements are taken with an instrument called a gonimeter. Results of testing ROM on 10 major muscle groups will be used to determine:

• Immediate ROM feedback- if an exercise or given movement can be safely performed
• Muscle imbalances-indicate differences in ROM between left and right structures
• Identify current range of motion prior to starting an exercise program
• Determine initial goals of flexibility and resistance components

4. Performance Assessment
Performance testing for athleticism will assess the way the athlete uses his or her body in forceful, explosive movements without being biased toward a particular skill of sport. The following tests are used to evaluate upper/lower body power, anerobic endurance, speed and agility:

• Medicine ball chest pass (upper body power)
• Vertical jump (lower body power)
• Long jump (lower body power)
• T-test (agility)
• 300 yard shuttle run (endurance)
• 40 yard sprint (speed)

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Benefits of Personal Training

Motivation
I wear many hats, serving as coach, educator and major source of motivation and encouragement. Are you training below your potential?...80 percent of people working out in a gym are “going through the motions” or following what the other person is doing. I will challenge you and give you that push you need to maximize the efficiency and effectiveness of each training session. Results!

Consistency
Finding it difficult sticking to your present fitness program? Scheduling regular appointments with me will help eliminate any excuses you may come up with for not exercising. We'll work together to establish realistic goals and a consistent program for you. I will track your progress and make necessary adjustments to ensure continued success with your fitness goals. Accountability!

Sport Specific
Amateur and professional athletes work with Certified Strength and Conditioning Specialists (CSCS) throughout the season to stay “competition ready.” Whether you want to shave some strokes off your golf game, improve your time in the Boston Marathon or improve leg strength and endurance for skiing- As a CSCS I will use sport specific programming to develop and improve your strength, speed, agility and quickness. Combined with drills and exercises to develop upper/lower body power and explosiveness. Bigger, Faster, Stronger!

Guidance
Personal training during exercise is my primary function. Performing exercises in the proper sequence using proper form and technique is critical to maximizing benefits while minimizing risk of injury. Repetitions, sets, weight, interval training, free weights and machines- what does it all mean? Let me clear up the confusion. Structure!

Professionalism
When you are sick you see a doctor. At tax time you see your accountant. When you are serious, really serious about training and achieving results, why not work with a trained professional. Joe!

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