Every body is different and everyone’s goals are different. Every program I design is specifically tailored to your specific needs. Whether you have 40 pounds to lose or 20 pounds to lose I can formulate a fitness program to meet that goal in the amount of time that is reasonable; guaranteed. If your goal is to tone up or get in shape for a wedding or vacation trip I have a program for that as well. I’m also able to work around and strengthen old and new injuries. It’s my job to focus on your weaknesses in order to strengthen them for overall body health. The body is a very sophisticated being and will adapted to any changes in activity, that’s why it’s important to change the program every 6-8 weeks to keep the muscles challenged and keep you interested.
One-On-One and Partner Training
I provide one-on-one personal training in the private atmosphere of O3 Health and Fitness giving you knowledge about the workouts and the motivation needed to strive for excellence each and every workout to get the most out of the time spent in the gym. I also offer partner personal training if you and a friend would like to work out together. This provides additional accountability and friendly competition that is sure to keep both of you inspired and encouraged.
I also offer boot camps for groups of four or more. This exciting group setting is designed so that everyone is able to work at their own pace and at their own level so everyone gets amazing results. With these boot camps you get the luxury of scheduling them around you and your groups’ schedules as well as having the expertise of a personal trainer.
Weight-Ins and Body Fat Analysis
Maintaining a healthy weight is obviously a very important aspect of living a healthy lifestyle. Your weight will be monitored as your move along your journey to wellness. Amazingly, weight is not everything and although it is an important number to keep track of it is not the only number worthy of monitoring. Your body fat percentage is also a very important number. This number tells how much of your body is composed of fat and how much is composed of bone, muscle, and tissue such as organs. The smaller this number is the better it is for your overall health and wellness. I use a bioelectrical impedance analysis. This device simply sends a small electric signal through the body to compute the composition of body fat and muscle mass. Body fat needs to be reduced and replaced with lean muscle. Every pound of muscle burns 9 calories whereas one pound of fat only burns 3 calories, therefore the more muscle you have more calories you burn. By monitoring your weight and your body fat percentage we can keep you on track and resolve any issues that may be holding you back from reaching your goal.
A cardio program will play a very important role in the success of your journey. It consists of an aerobic activity that you enjoy. I will design a cardio program specifically for you that meets your needs in terms of likes and dislikes as well as fitness level. If you’re new to exercise I may start you off with a walking program for the first month or so and then slowly increase the difficultly level as your fitness ability improves. If you’d like to train for a 5K I can write up a running program for you tailored to running a 5K. Whatever your interest is I can design a program just for you.
Nutrition plays an intricate part in your overall success. It’s important that you’re consuming enough calories to support your new active lifestyle. If there too few calories you may not have the energy for your workouts. It’s important to fuel your body with food all day long so it always has something to burn. You need to be grazing all day long. This is often very difficult for people to understand because we’ve been brainwashed to believe that if we eat we’ll get fat and that’s not true as long as you’re giving you body clean wholesome food and you’re overall daily caloric intake is between 1500 to 2000 calories depending on you basal metabolic rate which is the rate that your body burns calories at rest. Your body needs food and will not burn properly without. Three meals a day along with snacks in between is what it takes to boost your metabolism.
Eating foods as close to the natural food source as possible is a very simple way to decide what to and not to eat. The more natural the food the easier it is for our bodies to digest and use for fuel. When the body is fed synthetic processed foods it works harder at digesting them and therefore doesn’t work as well when workout. These foods can also have a negative effect on you energy level as well. Instead choose foods that came from the ground and that had a mother. That’s right, had a mother, I’m talking about lean meats and fish. Anything that came from the ground of course would be any fruit or vegetable as well as whole grains and seeds and beans.
Throughout your entire personal training experience with me we will continuously discuss nutrition and how you’re doing with your nutrition to ensure that we are setting you up for success!