Lose Weight
Do you have a goal to balance your body composition for health benefits or for personal confidence? Let’s work together to create a plan for lasting weight loss – that moves your body and nourishes it. |
Maintain Physique
Are you happy with your figure but want to make sure to reap health benefits years down the road? Let’s work together to keep you excited about your workouts and how you are fueling your body. |
Improve Mental Health
Do you want to have a better outlook on life? Do you struggle with depression or anxiety? Let’s lift away anxiety and stress, and improve your mindset to create an overall healthier you! |
Cardiovascular Endurance
(Aerobic Fitness) What does cardio do for my body? Deliver oxygen to your body’s tissues by way of the heart, lungs, arteries, vessels, and veins. This is most important for heart health and preventing heart disease. How much Cardio do I need? At least 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous exercise.* That’s only 15-30 minutes of cardio a day! What type of activities improve my cardio? Incorporate circuit training, run, walk, cycle, spin, swim, dance – what’s your groove? I can incorporate what you enjoy most and what will help your body into your exercise program. |
Muscular Strength
What does strength training do for my body? Muscular strength is important to keep your muscles in balance and prevent injury. Proper strength training balances out antagonist muscle groups – biceps and triceps, quadriceps and hamstrings, abdominals and back. Muscular strength is one of two factors that contribute to overall muscular health – the other is muscular endurance. How often do I need to strength train? 2 to 3 days a week focusing on all major muscle groups using a variety of exercises and equipment.* You can perform strength training alongside or independently of your cardio. How do I build my strength? By performing strength sets with fewer total repetitions and building up to a max weight limit. |
Muscular Endurance
What is muscular endurance? Endurance is the ability of a muscle group to continuously contract against a given resistance creating fatigue-resistant muscles. This is one of two factors that contribute to overall muscular health – the other is muscular strength. Muscular endurance is muscle group-specific – so you may have a lot of muscular endurance in your legs but not your abdominals. How much muscular endurance training do I need? Your muscular endurance program should be directly related to your health and fitness goals. Do you want to be able to be able to perform everyday tasks easier or are you an endurance athlete trying to become faster? I can help you gain the muscular endurance you need to climb stairs, carry your groceries, or build stamina to climb Mount Everest. How do I improve my muscular endurance? Muscular endurance can be achieved through lifting lighter weights with a higher number of reps. |
Flexibility
How does my body benefit from being flexible? Flexibility plays a role in your body being able to fluidly move – reducing chances of injury and enhancing you athletic performance through range of motion. It can affect your balance, coordination, and agility – one thing you might have issues with as you age is the ability to catch your balance if you start to fall. How often do I need work on my flexibility? At least two or three days per week. You can do this through static stretching where you hold a stretch for 10-30 seconds at a time; or with dynamic stretching where your joints and muscles go through a full range of motion during an active movement. How do I become more flexible? During personal training sessions we can utilize assisted stretching to hold isometric contractions – getting a deeper more focused stretch. We may include some dynamic stretches in your workout like arm circles. You can also engage in different types of exercises like yoga, Pilates or Tai Chi to improve flexibility. |
Body Composition
Why is body composition important? Unhealthy body composition is linked to disease – including heart disease and type II diabetes. You have the ability to reverse the effects of disease by creating a healthy fat-free to fat body mass. What do I need to do to have a healthy body composition? You can improve your body composition by developing and maintaining muscle mass, incorporating cardio, working on flexibility, and eating a balanced diet. How do I measure my body composition? Estimate your body fat percentage by having your trainer test your body fat percentage, taking your measurements and plug them into a body fat percentage calculator, or buying a scale that uses bioelectrical impedance analysis (BIA) to estimate body fat percentage. Use these numbers as a baseline and set goals to achieve a healthy body composition. |
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Make changes you desire and achieve the goals you’ve always wanted with my help and expertise! Get a unique constructive program catered to your individual needs. Learn proper techniques, and acquire an understanding of how your exercises will help you reach your goals. Most importantly I'm pretty fun to work with so you’ll look forward to our sessions!
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Fitness Goals
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Injury Recovery
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Medical Conditions
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Event Prep
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479-280-4913 | ssheets@fortcollinstrainer.com
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