Personal training


Personal training is a one-on-one approach to training that allows you to be supported and motivated through an exercise program designed specifically for you. Whether you would like to achieve fat loss, muscle gain, boost energy levels, improve your athleticism or gain general overall fitness, I can help you get real results.

After taking into account your specific goals, timeframe, body shape, exercise preferences, current condition, health requirements and lifestyle, your exercise program will be tailored and the results you want are split into long-term and short-term achievable goals to make it easy for you to get consistent success.

Four components of personal training

  1. Foam rolling: This is based on the concept of myofasical release. The objective is to find any stiffness within your body and release the tension by applying pressure from a foam roller in those areas to allow you to move better when training.
  2. MAMP (mobility, activation, movement, preparation): In other words, a warm up! The objective is to warm up the entire body, preparing it for exercise. This is achieved by doing specific, functional warm up exercises that target all the major muscle groups.
  3. Strength/functional training: This consists of an exercise program designed specifically for you based on the overhead squat assessment we begin with to correct any muscular imbalances or limitations you have. Once these have been corrected, then a program based on movement pattern training will be designed specifically for you to strengthen your muscles, improve your posture and get you functionally fit for life.
  4. Flexibility training/yoga: This is done at the end of each session when your body is warm and the most limber. Depending on each person’s individuals needs, the stretches are initially based on your overhead assessment to target all the overactive muscles that need to be stretched and lengthened. After your body has reached a decent level of flexibility, then a stretching program is designed to constantly improve your flexibility.

Benefits of personal training

  • Support when you have difficulty trying to get in shape
  • Motivation to train and keep fit
  • Guidance on which path to take to ensure success in achieving your goal
  • Education on physical training and how to live healthier
  • Solutions to any challenges you may experience while trying to achieve your goal
  • Constant nutritional coaching to make sure your diet is always improving
  • Exercise programs tailored to your specific needs
  • Results-driven training and progress tracking
  • Support while you train to allow you to train harder in a safer environment
  • Exposure to new styles of training and exercise routines

Benefits of functional/strength and corrective exercise training

  1. Fat lost caused by acceleration in your metabolic rate combined with proper nutrition.
  2. Improved sports performance.
  3. Greater strength and endurance.
  4. Improved bone density; this will help delay the onset of osteoporosis.
  5. Increased muscular size and strength; well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball.
  6. Improved self-image, self esteem, confidence and self worth; this will help reduce depression and anxiety.
  7. Prevents muscle loss that accompanies the aging process.
  8. Decrease in heart disease.
  9. Decrease in lung disease.
  10. Decrease in risk of diabetes.
  11. Decrease in risk for orthopedic injuries.
  12. Improved blood pressure.
  13. Improved cholesterol.
  14. Decrease in weight and reduced risk of obesity.
  15. Improved posture.
  16. Strengthened joints, ligaments and tendons.

Monthly assessments and progress tracking

These assessments are made when you start training and your progress is tracked monthly. Depending on your goal, this will include: an overhead squat assessment, bio-mechanical physical strength test, body composition (body fat% and muscle mass %), circumference measurements, monthly physical training regime, nutritional intake and a 20 minute monthly report session.

  • Overhead squat assessment: This is an assessment is to see how your body moves functionally. By doing an overhead squat, I will be able to identify any probable overactive and underactive muscles, any imbalances or compensations you may have and also to see if your body is symmetrical. This is the basis of all exercise programs designed during the basic conditioning phase of training.
  • Bio-mechanical physical strength test: This sets a benchmark to see physically where your strengths and weaknesses are and which areas need the most focus when designing a program. The areas you’ll be tested on are: upper body strength, lower body strength, core stability and strength, agility and balance.
  • Body composition (body fat% and muscle mass %), circumference measurements: These are taken to see what is happening internally and externally to your body. For instance, if your goal is to lose fat, we establish your desired body fat percentage and track this monthly to ensure you are on the way to reaching your goal.
  • Monthly physical training regime: This is a sheet you will fill with information based on your nutrition journal. This is a way of keeping yourself accountable when not doing personal training to ensure that you are performing the correct amount of physical activity per month.
  • Nutritional intake: Although I will be looking through your food journal every time you train, this is assessed monthly to see how your diet was in the previous month and which areas need improving.
  • A 20-minute monthly report session: This is free of charge, outside of your training hour and will be held on the first week of every month. The main purpose of the monthly report is to discuss your progress. We cover topics such as your progress in the previous month, achievements, challenges, results from all assessments, feedback on the training, areas that have improved and areas that need improving.