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Personal
training sessions are usually 30 minute
circuits, and are individualized for each
client to meet their personal needs and
goals. Sessions can be one-on-one or in a
small group. Our 2,500 square foot facility
also allows us to be exceptionally
productive and efficient with the use of the
fitness tools available to us and our
clients.
Before starting private training sessions,
One2One clients receive a complete
fitness evaluation that measures lung
function, blood pressure, body composition,
flexibility, muscular strength and
endurance, movement analysis, and sport
specific tests.
We will then design a client’s personal training sessions
and program based on their strengths and weaknesses. In
addition to this, we customize cardiovascular, nutritional,
balance, and stretching programs for the client.

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Weight Management
Our weight management consists of educating the client
on eating whole foods – lean meats, fruit & vegetables,
complex carbohydrates, and drinking water. If you need
further advice, we have a licensed nutritionist on staff
that will customize an individualized program for the
client(s).
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Strength Training
Our strength training program focuses on safety, program
design, and proper body mechanics and technique. We
strive to educate clients on using proper form to reduce
and eliminate injury or pain. This program includes
using free weights, machines, functional training
equipment, boxing & kick boxing, and much more!
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Stretching Program
Our stretching program consists of conducting an active
or dynamic warm-up using bio-foam rollers, stability &
medicine balls, and body weight. Before every session,
it is imperative that all clients conduct some form of
light work on the treadmill, bike, or elliptical before
stretching. Once the session is over, we conclude with
static or proprioceptive neuromuscular facilitation
stretching.
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Endurance &
Cardiovascular Training
For endurance and cardiovascular training, every client
is taken through a cardiovascular test (Sub Max VO2
Test) when they begin training at our gym to ensure that
proper blood pressure and heart rate are accomplished at
safe levels while increasing workloads are put on the
body. Once this is accomplished, we define a target
heart rate based on cardiovascular level, goals, and
health history.
If a client seeks to improve endurance training, we
develop a program to stress the lactic acid threshold to
where oxygen can be delivered to the muscles more
efficiently.
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Functional training
Functional training is a type of training that
conditions the body with resistance to enhance specific
movement such for sports or everyday activity. We use
equipment ranging from medicine & stability balls,
bio-foam rollers, balance pads/disks, resistance bands,
and body weight movements.
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Core training
At One2One Fitness, we define core training as
establishing a strong base of support through the core
stabilizers – front abdominal muscles and back par
spinal muscles – as well as the hip musculature (the hip
flexor and internal and lateral rotators of the hip).
Before, during, and after each session we concentrate on
developing these muscles.
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Group Training
At One2One Fitness our group training gets exciting! We
train anywhere from two to ten people at once, and
whether you just want to feel healthier or improve
athletic performance, we can accomplish this through our
group training program.
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Sports Specific
Training
Our sports specific training program is unique, and with
this type of training we tend to put a bigger emphasis
on accomplishing tasks with time and efficiency. Most of
our athletes understand the demands on taking their
athletic abilities to the next level, and therefore we
use the athlete’s strengths to aid in developing their
weaknesses.
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Speed & Agility
Agility training can be defined as being able to
control center of gravity while maintaining a superior
base of support, and to make quick decisions under
stress and within certain environments. To accomplish
this, we teach how to move adequately through all planes
of motion and how to sustain a great base of support
with balance.
Speed training focuses on linear movements (forward and
backward movements) along with proper technique and
form, starting mechanics, nutrition, and muscular
strengthening and stretching. We accomplish this by
assessing form using a laser and video.
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Body Building,
Fitness, and Figure
Training for a bodybuilding or fitness and figure
competition is very intense. Fortunately, our trainers
have experience competing in these events and can
educate, inspire, and motivate clients to learn the
nutritional, preparatory, posing, and physical and
mental aspects associated with the sport.
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Special Populations
Training (Pre & Post Rehab)
Our special populations training focuses on keeping the
client safe, while emphasizing the importance of joint
range of motion, technique, and injury prevention. For
example, if a client comes to us and needs to get a knee
replacement, we can aid in strengthening the quadriceps
muscles, while lengthening the hamstring muscles to make
the recovery of surgery easier on the client. In
addition, we can use cardiovascular strengthening to do
the same.
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Kids Fitness
Our kids program is exciting and educational! Kid’s get
to learn the basic techniques to body weight training,
boxing, speed and agility training, and introduction to
weight lifting. Important concepts on nutrition,
fitness, and safety are the focus of these classes.
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