Effective strength training is based on a scientifically-backed, sports and physical training concept called periodization, which involves completing exercises in a particular order to elicit specific effects from your body.

American Heart Association Recommendations
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week

HIIT Research: Helps Post Menopausal women with Type 2 Diabetes lose abdominal weight

Conclusion: With no concomitant [associated] caloric restriction, a HIIT program in postmenopausal women with Type 2 diabetes (twice a week for 16 weeks) appeared to be more effective for reducing central obesity than MICT (medium intensity cardio training, or steady state), and could be proposed as an alternative exercise training program for this population


Increasing and improving your movement patterns so you live a healthier, more comfortable life.  

Everyone Has Challenges
Starting in grade school, most people spend the majority of their time each day sitting. This lack of movement causes our core muscles to weaken, which can result in bad posture, muscle pain, and poor circulation. As we age and continue to sit for most of our day, our bodies forget how to move which requires us to re-learn the muscle patterns necessary for a comfortable, healthy lifestyle. 

Fitness Fundamentals/Re-Learning the Basics
There are seven fundamental movement patterns that each person should be comfortable performing (and none of them involve being stuck at a desk, sitting in your car, or chilling on the couch). These movements include:

• Push
• Pull
• Press
• Squat
• Lift
• Lunge
• Rotate

Everything we do each day involves one or more of these movements, which is why all of my training programs focus on improving and increasing your ability to efficiently complete them. I tailor each exercise to help you reach your goals in the most effective and safest way possible.

My Approach
I will work with you to understand your goals, needs, and any problems or concerns you feel may be holding you back. I tailor each session to your specific physical needs to ensure you are working towards the goals that are most important to you.

I am committed to providing a safe, positive, and educational environment for every client and I will ensure you know and understand what exercises you can do safely on your own. Some sessions will involve homework, but don’t worry – sometimes your homework will be relaxing at home!

Every program will include different training elements:

    1. Weight, Resistance, and Strength Training: Consistency and repetition form the foundation of true strength. Your body should be able to repeatedly lift a load without sacrificing proper form or causing pain. While having a gym full of equipment can be helpful, you can also build strength using simple equipment and your own body weight. Together, we will gradually improve your ability to perform strength exercises in a controlled, safe environment. 
    2. Cardiovascular Health and Endurance: The flow of blood and oxygen through your body is essential to achieving sustainable health and strength. However, improving cardiovascular health doesn’t mean spending hours on the treadmill. Instead, we can make this training fun, creative, and time efficient.
    3. Flexibility: It’s common to underestimate the importance of flexibility to attaining and maintaining strength. Your ligaments, tendons, and joints need to be able to support your level of exercise, and muscles need attention to recover and develop. Incorporating flexibility training into your strength program helps maximize your gains and minimize discomfort. This part of your program can even include some spa baths!
Shopping Basket