Glad you are here! This is a place where you can change your life,where "Fitness is a Lifestyle not a Fad", so if you can answer yes to one or more of these questions, Fit 4 Life can help.
Do you need individualized training in a private supportive environment?
Are you tired of being unhappy with yourself not confident about your body or fitness level?
Do you need direction, support, education in fitness and behavior change?
Are you at a fitness plateau, unable to lose weight?
Have you stayed motivated when you worked out with someone?
Counseling by a Certified Weight Loss and Personal Fitness Trainer providing you with a successful comprehensive program of motivation, guidance and results ! Increased vitality and decreased body fat, which means a more fit and happy you! "A Lifestyle not a Fad!" Remember Fit 4 Life is not about a quick fix or the newest diet,it's about sensible hard work. It's time to find the real you!
PROGRAMS
FITNESS TRAINING OPTIONS:
Virtual Training- This is a 12 week "Functional Training", program where you work one-on-one with your trainer. This program is done out of the comfort of your home, office, or hotel room via Skype. This option is right for the client that needs individual training, but is unable to travel to the F4L studio. This program can be mixed and matched with various in person training. Computer, webcam, free Skype softward, home fitness equipment including cardio equipment, and 8-15lbs DB's REQUIRED.
Individual Training-This is a 12 week "Fuctional Training," program where you work one-on-one with your trainer to accomplish your goals. This option is right for the client that needs individual training and focus. Prices are below.
Group Personal Training: A less expensive training option. Contact me if you would like to share your 30 minute session with 1 or 2 friends, or even other clients in a similar situation. The fee structure is: $22 ea for 2 people, or $20 ea for 3 people in a 30-45 minute session.
BOOTCAMPS:
Large BootCamp-This is a 4 week program where you work in a women's only environment of 10-20 participants. This option is right for the client that enjoys an intense, high energy, strength and cardio, group program. It is an appropriate program for those new to exercise and the experienced advanced exerciser. Morning and Evening options are available! Follow link for details . Prices are below.
Mini BootCamp-This 30-60 minute option is for individuals (full session fee), couples, friends, or co-workers that are ready to get active, but either can't start aggressively, or just prefer a more private BootCamp experience. This camp is right for you, if: you just want the small group BootCamp and not personal training, or the large camp experience; or you need a modified camp due to joint issues, not exercising in 6 months or more, have 75-150lbs to lose, or you are an older adult. *4 week commitment, rate reduction for 2 or more individuals. Email for details!
MOMMY BOOTCAMP:
New Mommy Boot Camp Level 1- Combines cardiovascular drills with strength-training exercises to target all of the major muscle groups. Small group sessions (2 or more) include core, total body isometric exercises and yoga to strengthen and tone your body.Moms must be at least 6 weeks postpartum to participate.
New Mommy Boot Camp Level 2- Builds on the format of Level 1 by incorporating jogging intervals, drills and sprints with more challenging strength-training exercises. The emphasis is on increasing cardiovascular endurance with total body strength training. Training includes more challenging abdominal exercises and incorporate additional elements of core strengthening, yoga and stretching.
Moms must be at least 12 weeks postpartum and have completed at least 6 weeks of Boot Camp Level 1 sessions, or an equivalent exercise program, prior to taking this class. Email for details!
NUTRITION COUNSELING:
This is either a 4-wk program that supplements BC or a 12-wk program that supplements PT. This option is right for the client that realizes that what she/he eats is 70% of weight loss good health. Prices are below.
GROCERY SHOPPING TRIP
This is an instructional tour of the grocery store that compliments the nutrition program. This trip will be an educational opportunity as well as serve to set you up on the right foot for your nutrition program. No longer will you feel overwhelmed and confused about which foods are the correct ones to choose!
THE BIGGEST LOSER-Fit 4 Life Program
Program Dates: March-May 2010 (specific dates TBA)
Price: $230 per 4 weeks
Program length: 12-weeks
Number of participants: 6 minimum 10 maximum.
Restrictions: Must be overweight by 75lbs – 200lbs. This is not to suggest that all weight will be lost within 12 weeks of program. Clearance by MD required.
Program components:
• Pre-Program Assessments: Wt, Msmts, BP, picture, cholesterol (MD), medical questionnaire.
• Personal nutrition program and physical activity guidelines.
• 24 Physical Activity sessions-Monday and Wednesday. Time: 4:15pm-5 pm. Components: group exercise, team activities, and special exercise challenges.
• 12 Nutrition Coaching conference calls-Tuesday evenings. Time: TBA. Components: Food groups, meal planning, nutrient education, proper portions, scheduling of meals, etc.
• 12 Behavior Modification Coaching conference calls-Thursday evenings. Time: TBA Components: Ending dysfunctional thoughts related to food, body, and exercise; Ending emotional eating.
• Bi-Weekly weigh ins at various locations, Monthly Measurements.
• Post-Program Assessments: Same as pre-program measurements.
Emailed Educational Materials:
• Weight loss guidelines: This section will serve as an introduction on how to lose weight and the components necessary for successful weight loss.
• Physical Activity and Exercise Guidelines: This section will provide the specifics on following simple exercise programs: Walking, Cardiovascular exercise, and Resistance Training.
• Nutrition education: This section will focus on the specifics of how much to eat, “better” choices, portion control and importance of snacking.
• Lifestyle Disease Prevention: This section will focus on the specifics of lifestyle related diseases, and their prevention.
Contest criteria to Win:
• Percent weight lost is contest outcome
• Participants must pre/post measures
• Participants must lose 5% of initial weight
• Participant must participate in 20/24 physical activity sessions, and 9/12 conference calls for nutrition and for coaching.
Prizes:
All: THE BIGGEST LOSER-Fit 4 Life headband
First place Individual
1 month BC membership, 1 personal training session, $75 Massage Envy gift card.
Runner up
1 personal training session, $25 Massage Envy gift card
You will need:
• Running shoes, Exercise gloves, Polar f-6 Heart rate monitor
• Sweat wicking exercise clothes
• Computer access
Price List
This list has prices for all listed services.
