Personal training is more than writing a fitness program. Many people opt to buy a book, follow a friend’s fitness routine or grab the latest fitness magazine and follow the latest "Hollywood" workout program. The book or your friend will not take into account your uniqueness in terms of your fitness background, physical abilities, time restraints and pre-existing injuries.

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. Meeting with me on a regular basis will allow me to make adjustments to your program, introduce new exercises and new program options. 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.

As a trainer I am there for YOU…

• Initial program design.
  
• Establish S.M.A.R.T. goals.
  
• Update your program as necessary.
  
• Provide continuous feedback and motivation.
  
• Hold you accountable to executing your fitness program.
  
• Help you avoid training plateaus
  
• And much, much more…

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.
  
• Proper exercise sequencing to ensure maximum muscle growth.
  
• Safe and proper lifting form and technique to avoid injury.
  
• Time efficient training methods.
  
• High intensity strength training methods.
  
• Various strength training systems to break through plateaus.
  
• Proper progression training variables.
  
• Safe and proper use of free weights, machines and cables.
  
• Periodization techniques for peak performance.
  
• Cardiorespiratory variations for maximum calorie burning.

What you will gain…

• Increased muscular strength, power and endurance.
  
• Improved flexibility.
  
• Decrease in body fat.
  
• Decrease in stress level.
  
• Increase in resting metabolism.
  
• Improved motor performance.
  
• Improved performance; speed, agility & quickness.
  
• Increased self confidence

Training Fee

Training Location:

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

Fee - Adult:

• $65/hr - 1 Person
  
• $90/hr - 2 People ($45 per person/per hour)

Fee - Youth: (Age 12-15):

• $55/hr - 1 Person
  
• $70/hr - 2 People ($35 per person/per hour)

> Please see "Boot Camp Programs" for group information <

Getting Started

Initial Evaluation
All private/semi-private training starts with a complimentary
60-minute evaluation to include:

• Review of health history
  
• Review of exercise history
  
• Establish program goals
  
• Nutrition analysis
  
• Basic fitness/postural assessment (see below)

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.
  
• Payment is required prior to training.
  
• Sessions can be purchased from 1 session to packages of 10 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

Assesments included with training:

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 resting heart rate
  
• Check blood pressure
  
• 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. In an optimal posture alignment, the line of gravity falls through the center of most joint axes, evenly distributing the body weight throughout the body’s joint structures. Results of postural analysis can determine upper and lower extremity distortion patterns and specific muscles that may be abnormally shortened or lengthened.

Benefits of good posture:

• Proper alignment for the vertebral column
  
• Improved balance within joint structures
  
• Better overall muscular balance
  
• A safer body alignment while moving throughout the day
  
• Improved daily and activity performance
  
• Increased self-confidence

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

Optional Assessments

1. Functional Movement Screen
The Functional Movement Screen uses seven movements that represent the mobility and stability milestones in human growth and development.

• Deep squat - bilateral, symmetrical and mobility of the hips, knees and ankles:
  
• Hurdle step - bilateral functional mobility and stability of the hips, knees and ankles.
  
• In-line lunge - hip mobility, stability- quadriceps flexibility and ankle and knee stability
  
• Shoulder mobility - bilateral shoulder range of motion.
  
• Active straight-leg raise - active hamstring and gastroc-soleus flexibility.
  
• Trunk-stability push-up - trunk stability in sagittal plane with upper extremity motion.
  
• Rotary stability – multiplanar trunk stability during a combined upper and lower extremity motion.

2. Joint Range of Motion
Many of the joints of the body can perform several different movements. 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

3. 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...As a trainer I wear many hats, serving as coach, educator, role model and major source of motivation and encouragement. Are you training below your potential?...A hint- 80 percent of people working out in a gym are just “going through the motions” or following what the other person is doing. How much longer are you going to wander around the gym and “just do some of these and some of those?” I see it everyday! I will take the guess work out of your workouts and give you structure. I will challenge you and give you that push you need to maximize the efficiency and effectiveness of each training session. Stop wasting your time. Results!

Consistency...Do you find it difficult to stick to your present fitness program? Scheduling regular appointments with me will help eliminate any excuses you may come up with for not exercising. We will 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. We can meet once a month or three times a week. Even more convenient and affordable is on-line training. A great option if you have a solid strength base developed and just need a new program each month. 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, beat your brother-in-law in tennis, improve your time in the Boston Marathon or improve leg strength and endurance for skiing- As a CSCS I will use sport specific programming; strength, speed, agility quickness drills, exercises to develop upper/lower body power and explosiveness, functional moves that transfer over to your sport and various strength and conditioning methods that will improve your performance. 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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