Workout Structure
Each session is an hour long. The first ~5 minutes is spent on warm-up, then we do the main workload for 30-50 minutes, and finish with yoga for the final 5-25 minutes. This is the general layout of the average session and it allows for significant improvements towards your fitness goals in a safe and effective manner.
Warm-Up: The warm-up consists of dynamic stretching (moving in and out of stretch positions like high knees and arm circles) and occasionally myofascial release (foam or tennis ball rolling for tight areas). The purpose of dynamic stretching is to activate the muscles in preparation for the main workload. Doing so reduces injury risk and improves performance.
Main Workload: This is where the majority of the session is usually spent, and I have it planned out beforehand. The main workload consists of strength and stamina training usually, or prehab/rehabilitative movements. Main workloads may vary a lot between individuals, corresponding to your goals and training preferences. As I learn about your abilities and preferences, the main workload becomes more nuanced in providing effective, safe, and fun sessions.
Cool-Down Stretching/Yoga: Clients are usually happy when this part of the workout arrives. It signifies accomplishing the tough main workload and I believe most people enjoy and benefit from yoga in general. The purpose of cool-down yoga is to calm the mind and stretch the body so you recover better.
This is the general layout of individual sessions, with a greater overarching plan for what we accomplish in weekly and monthly timelines. Each session has a purpose, and the components of the workout may change according to unforeseen circumstances or requests. Sometimes the focus and priority is strength training for the entire workout, sometimes cardio for the entire workout, and sometimes purely yoga sessions. During such moments I adjust the plan for the individual session as well as the grand program design to ensure you develop in a balanced manner.
Progress Tracking: Progress is reassessed every 3 months. Primary metrics we track include resting heart rate, bodyweight, body composition, flexibility measurements, and performance assessments. Additional metrics may be included depending on individual goals and preferences.
All workouts are meticulously tracked in my notebook I bring for every session and then logged into my computer. All your sets, program design, and relevant training notes are logged so you can see precisely how much you improved. With 3-6 months of training you’ll receive a Excel spreadsheet detailing precisely how much you’ve improved. All this information is kept secure under client confidentiality privileges. No one except the trainer and client can view this information unless permitted to do so by the client.
Coaching Homework Assignments: I provide you with a journal and assign you small assignments to do at home between workout sessions. These assignments are implemented about a month into consistently completed workouts and are designed to facilitate greater progress towards your health and wellness goals.
The homework assignments are rooted in either additional workouts, nutrition tracking, improved stress management, better recovery, and more sound sleep habits. We implement questionnaires and conversations to best decide what kind of assignment would be most helpful.
Service Locations
In-Home services are provided to cities in the Fraser Valley and Lower Mainland including: Chilliwack, Abbotsford, Mission, Langley, Aldergrove, Surrey, Delta, Burnaby, Coquitlam, Pitt Meadows, Maple Ridge, Richmond, Vancouver, and North Vancouver. I travel to your residence with equipment to deliver workouts and yoga sessions according to your schedule and convenience. Training is face to face so you get the best attention and care for your training.
The Private Studio is located in Abbotsford BC with the address and additional details provided after booking. Hoping to include more studios in the future.
Pricing
This pricing is for sessions twice a week (or 8x/month), with longer commitments providing greater bonuses. If you can only do once a week (4x/month), then cut these numbers in half. If you want to workout more than twice a week, then multiply accordingly.
If you choose to workout with a family member or friend together, then you get discounts per person. 20% off for two people, 30% off for three people, and 40% of four people. Four people working out simultaneously and effectively is the maximum my studio can handle currently.
For new clients looking to try, the first session is free. If you would like to schedule a session, please click the link below.