A structured program is important for reaching goals, avoiding injuries, and boosting muscle and metabolism. I vary your workouts to keep things interesting for both your mind and body.

Structure of the Program

  • Consultation

    During the initial consultation, I will gather your health history and that of your family. This process begins with a discussion, whether it is conducted via Zoom or in person. It is essential for us to talk about your goals, the methods you have previously attempted, what has been effective, what has not yielded results, and where you envision yourself in the future. This comprehensive understanding will allow us to create a tailored approach that aligns with your aspirations and health requirements.

  • Pre-Assessment

    We will record a physical baseline to see where you are today. This assessment will serve as a foundation for your journey. After establishing this baseline, we will collaboratively develop specific goals tailored to your needs and the steps necessary to achieve them. Progress will be reviewed every 12 weeks to ensure that you are on track and to make any adjustments as needed.

    The physical assessment is designed to be inclusive, modified just for you. It offers a mini combine experience for athletes as well as a comprehensive evaluation for individuals seeking to improve their overall health. This approach allows for a personalized pathway to fitness and wellness, accommodating various goals and levels of ability. By focusing on where you are now, we can create a strategic plan to enhance your physical performance and well-being.

  • Re-testing

    We need your pre-assessment completed so that when we conduct the retest, we have a solid reference point to compare against. Re-testing occurs every 12 weeks, during which you will perform the same activities, and I will meticulously record your results. Based on what we find, your personalized program will be adapted and modified depending on your outcomes, and we will take the opportunity to reassess your goals to ensure they remain aligned with your progress and aspirations.
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Phases of Personalized Programming

  • Hypertrophy & Endurance

    This is the initial stage following the Health screening and pre-assessment. This stages duration ranges from 3-18 weeks depending on the clients current activity level, energy reaction, bodily adaption and learned bodily cues. Targeting long lean muscle growth and a metabolic increase to aid in fat burning. This fat burning could result in an after burn which is hours of you body burning adipose tissue (fat) at a higher rate. This will get your cardiovascular system ready by using endurance training and lightweight high repetitions of various exercises.

  • Strength Training

    The Strength Training phase is 3 - 6 weeks depending on the clients specific goals. This stage consists of fewer repetitions and slightly higher weight. This is the stage in programming that includes progressive overload training. The weight increases overtime by a percentage determined between trainer and client. This will be continued depending on bodily adaptations and energy level of the client.

  • Strength / Power

    This phase occurs when the client has almost peaked in the Strength Training phase. Once the time is reached I incorporate Power exercises such as plyometrics and explosive training to the strength training exercises. These exercises can consist of box jumps, Cleans, Jerks, Man Makers ect. This phase is to reduce the reps and overall volume. The intensity of exercise stays the same! This phase is about 4 - 6 weeks long and leads to the peaking or competition phase.

  • Recovery & the Ultimate Goal - Maintenence

    Recovery is extremely important in programming without it, an injury will happen. This is the phase where we get to mix up the exercises to totally different, fun, and random activities to burn calories stay healthy and get ready to start the cycle over if the maintenance stage has not been met! The maintenence stage is the ultimate goal I want every client to reach. This is when health has become a priority for yourself and a way of life. This phase is maintaining the look you have