PERSONAL TRAINING

ALL Training Packages include the following: 121 Workout LLC will be any published Trainer's Fees BODY FAT TESTING CUSTOMIZED WORKOUTS 1-ON-1 PERSONAL ASSISTANCE GENERAL ANATOMICAL, NUTRITION AND TRAINING PHILOSOPHIES TECHNIQUE- ENSURING SAFETY PROGRESSION ANALYSIS DIETARY GUIDANCE POSTURAL ANALYSIS BIO-MECHANICALLY CORRECT TRAINING CORE STABILITY CORRECTIVE STRETCHING BLOOD PRESSURE READING CIRCUMFERENCE MEASUREMENTS AEROBIC EVALUATION BALANCE IMPROVEMENT REHAB- IF NEEDED FUNCTIONALITY STRENGTHENING *Personal Training sessions are either 30 minutes or 60-minutes in length.  121WorkoutFit and Flexibility Therapy sessions are 30 minutes. Personal Training Everyone knows the benefits of exercise, but many people find it difficult to make the time to work out. More importantly, everyone knows that exercise and proper diet are essential to good health and fitness.  They just don't know how to go about it.  Our personal training programs are designed to coach you through everything you need to know about proper exercise and diet.  Use our personal trainers for a few months and you be the judge.  With clients ranging in age from 10 to 80, we specialize in designing  targeted personal training programs that allow people to experience these benefits within time parameters that meet their specific needs. We also offer nutrition plans and presentations on various aspects of healthy living at no additional charge.  What gym offers all that?  As an added convenience, a large, enclosed play area is available for youngsters so moms and dads can exercise while the children have fun with toys and videos. Top 10 Reasons to Hire a Personal Trainer By Paige Waehner, About.com December 01, 2008   We all need a little help with exercise sometimes, whether we're just starting out or we've been at it for a long time. Still, there are people who shy away from training, unsure of what they'll get out of the experience or whether it's worth the money. Take a look at just a few reasons people typically hire personal trainers and see if it's the right decision for you. 1. You're Not Seeing Results If you've been exercising consistently for several weeks or months and aren't seeing the changes you'd like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you've set are realistic for you. 2. You Don't Know Where to Start Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don't overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts. 3. You're Bored with the Same Old Workouts If you're an experienced exerciser, maybe you haven't considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with. 4. You Need to Be Challenged If you're like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do just...one...more...rep! 5. You Want to Learn How to Exercise on your Own Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works. 6. You Need Accountability and Motivation Trainers come with built-in motivation. Not only are you investing money into your exercise program...you're investing time as well. There's nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts. 7. You Have a Specific Illness, Injury or Condition If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues! 8. You're Training for a Sport or Event If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she's experienced in the sport you're training for since not all trainers do sport-specific training. 9. You Want Supervision and Support During Workouts Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals. 10. You Want to Workout at Home If you'd like to exercise at home but either don't have a lot of equipment or aren't sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals.     Group Fitness Turbo-Kick is a fast-paced fun mixture of cardio kickboxing and aerobics.  With combinations of punches and kicks, it's a perfect workout for those looking to burn fat and get in shape, even if you have never done kickboxing before. Each week builds on the choreography of the week before, so continued attendance enhances your ability to do the combinations with proper technique and extra energy. This is a perfect class for all ages and fitness levels. Body-Sculpt combines short cardio bursts with endurance resistance training.  It's a great way to tone muscle and improve cardiovascular ability.  By involving different exercises and workouts, variety is a key part to having a great time getting an awesome workout. This class is geared toward all ages and levels of fitness, because you put in the effort to get the results that you want! 121 WorkoutFit 121 WorkoutFit is a 30-minute circuit training exercise protocol that incorporates the time tested methods of exercise: cross-training and high-intensity interval training (H.I.I.T.). These protocols include strength and cardio exercises for total body, upper body and lower body respectively. Our 121 WorkoutFit program is ideal for those interested in a condensed, high-intensity workout, as well as for those who want a structured exercise program and monitored progression, but do not want to make the commitment to a full, one-on-one training package with a Personal Trainer.    The most valuable quality of the 121 WorkoutFit program is its use on each of the pieces of equipment used in the circuit.   Documentation & Reports Each workout is recorded on your 121 WorkoutFit Program. At the end of the workout, when the key is downloaded, daily reports and history reports containing a summary of your workout(s) can be printed or emailed.  The reports allow you to see even the smallest improvements so you can view your progress as it happens. Programs on your Fit-Key Programs are stored on the key so you don't have to remember (or be reminded) how to set up each machine. When the key is inserted into a machine the program is automatically set for time, program, and resistance level.  Instructions on the screen of each machine are simple and easy to follow as they walk you through your workout. Your workouts are never boring because the programs are customized and progressively modified to meet your individual needs and goals.   121 WorkoutFit-Mom That stubborn baby fat starting to haunt you after your recent pregnancy?  Then our 121 WorkoutFit-Mom 12-Week Post Natal Fitness Training is for YOU! Your Fit-Mom program uses a balanced approach to get you immediately jump-started with High Intensity Interval Cardio Training (H.I.I.T.) to start burning that baby fat from Day #1. Your first week will be the Ultimate Fat Burning Plan that catapults you into your next 11 weeks where we alternate your training between Fat Burning Cardio and Muscle Toning, High Intensity Resistance Training. You will feel your body change as you gain muscle definition, get toned, burn fat fast, and safely and quickly get back to your pre-pregnancy weight. So get ready to get Fit-Mom and get back to your perfect fitness shape while you build muscle and tone up for life! 121 WorkoutFit-Bride The 121 WorkoutFit-Bride 12-Week Fitness Plan is a personalized Fitness Plan that helps you get in the Ultimate Toned Bride Shape for your all-important Wedding Day. If you are looking to tone up, burn fat and get in shape for your Special Day, then get ready for the Perfect Fit-Bride Training Plan. This 121 WorkoutFit-Bride 12-Week Fitness Plan gets you immediately jump-started into fat burning mode to get lean fast. The first two weeks of your Fit-Bride Training consists of High Intensity Interval Cardio Training (H.I.I.T.), where you will begin to shed that unwanted extra fat on your body as we prepare you for building a toner and leaner you in Weeks 3 - 12. On Week 3 - 6 we will begin to incorporate a combination of 121 WorkoutFit-Bride Total Body Training on two days per week and continue Fat Burning with H.I.I.T. training on the other 3 days. Weeks 7 - 12 of your 121 WorkoutFit-Bride Fitness Training really cranks you into sculpting mode, with 3 Days of Split, Body-Weight Training, where we focus on working certain body parts on specific days and alternate your resistance training with 2 days of more Fat Burning High Intensity Cardio Training. So get ready to become the Ultimate Toned Bride with 12 weeks of 121 WorkoutFit-Bride Fitness Training at 121 Workout Coaching, and look your best by burning fat fast, toning and defining muscles and developing the Perfect Fitness Body for your Wedding Day.   121 WorkoutFit-Kids The overwhelming abundance of junk food and proliferation of inactivity has led to the increased prosperity of our children's waistlines.  With nearly 75% of Americans either overweight or obese, it's no wonder our children are getting that way too.  The 121 WorkoutFit-Kids program uses motivational techniques geared towards children and adolescents and a slightly toned-down physical intensity.  The objective is to re-train your child's behaviors and redefine lifestyle motivators.  Your child can then make a "Lifestyle U-turn" through learning and application of healthy habits which results in making wiser food choices and wanting to be more active.   Flexibility Therapy Flexibility is a key component of fitness.  It allows for a greater range of motion through your joints, reduces your likelihood of injury, and helps in maintaining good posture.  There are many techniques to increase flexibility.  One technique, known as PNF stretching (Proprioceptive Neuromuscular Facilitation), has become widely used today by everyone from fitness professionals to physical therapists on everyone from athletes to the average person looking to increase flexibility.  PNF stretching is a process that involves a trainer stretching a muscle to an individual’s specific comfort level of the stretch by gently pushing or pulling that muscle into place.  The individual then contracts the stretched muscle by pushing or pulling against the trainer.  The trainer provides adequate resistance to ensure that the muscle contracts in an “isometric” fashion. Lastly, the trainer brings the muscle to a new position that is considerably farther than the first stretch.  This allows the individual being stretched to reach new levels of flexibility in a small amount of time; much smaller than he/she could on their own.  The science behind it is basically the understanding of how a stretch works. The body has different reflexes that help to protect muscles and tendons.  Two of these are the myotatic reflex (knee-jerk reflex) and the golgi tendon reflex (clasp-knife reflex).  The first reflex contracts or tightens the muscle when it is stretched to a point that the body feels is far enough.  This protects the muscle from stretching too far and tearing.  The second, found in the tendon, inhibits muscle contraction or relaxes the muscle.  This is done when a tendon is being stretched and relaxes the muscle it is attached to, thereby allowing it to have more length and stretch in a safe manner.  By exploiting these two reflexes of the body, we are able to bring your muscle to a safely stretched position that it would take months for you to reach on your own. This type of stretching not only increases the individual’s range of motion, flexibility, and well-being, but it does so quickly.  Many processes that are therapeutic in nature tend to take many sessions to see the benefits from.  With PNF stretching, you will feel the benefits after your first session.  Continuing your sessions thereafter will ensure lasting benefits; benefits that range from increasing performance in your favorite sport to making it easier to pick up your child in the morning.  It is something that everyone, from any walk of life, can benefit from.