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,
One To One 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 One To One 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 One To One 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.