CLASSES ONLY

• 90 Minute Interval Training

• Weely At Home-Workout

5 Week Package $125

10 Week Package $250

RUNNING ONLY

• (2) 1 Hour Weekday Walk/runs

• 2.5 Hour Weekend Walk/Run

5 Week Package $125

10 Week Package $250

WEEKEND ONLY

• 90 Minute Interval Training

• Weekly At-Home Workout

• 2.5 Hour Weekend Walk/Run

5 Week Package $200

10 Week Package $400

CONSULTATION ONLY

• 1 Hour Evaluation

• (4) One-on-one Training Sessions (one per month)

• (4) Body Composition Evaluations (one per month)

Consultation Package $250

more information for consultation only

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SUNDAY
We meet on Sunday evenings for a 1 hour circuit training and a 1/2 hour of stretching at RHM Dance Studio in Uptown Whittier. This class is from 6:00 PM to 7:30 PM.

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• CARDIOVASCULAR EXERCISE
• RESISTANCE TRAINING
• FLEXIBILITY TRAINING

As I stated in My Philosophies of Fitness an effective fitness program must have a balance of all three components. Below I review each of these components in detail.

to have really burned 400 calories in that hour. Calorie burn is almost double when you run as compared to using the elliptical. | article 1 | article 2 | article 3 |

I choose to train my clients to run on trails for many reasons. First, it is easier on the body than running on pavement or the treadmill. Second, you use more muscles when running on trails because you are constantly shifting direction to stabilize your body. Last but certainly not least, allowing yourself to be surrounded by nature is an incredible stress reliever.

When we run the trails we do so at a tempo that anyone can follow. Uphill, we do a walk/run ratio that varies but we usually stick to a tempo that is about 5 minutes of walking with 2 minutes of running. We jog (feels more like cruising) downhill at a steady pace. I have yet to come across a client that just could not do the runs. Each morning we head home energized, with a strong feeling of accomplishment and camaraderie as a group.

as a preventive measure to decrease our risk of injury. Having more lean muscle mass on your body also increases your metabolism which in turn, decreases your body fat.

On Sunday evenings we gather together to do interval training. Each week is different from the next. Sometimes we focus primarily on lifting our bums. Sometimes we concentrate on strengthening our cores. The one thing that is guaranteed each week is that the workouts are carefully thought out and meticulously planned with proper mechanics. After each class, I publish our workout online so that my students can do the workout on their own time during the week.

It is important to push yourself out of your comfort zone while you are doing resistance training. The muscle has to be broken down before it can rebuild itself bigger and stronger. It is also important to know the difference between a 'good pain' and a 'bad pain'. The 'good pain' will stop when you stop doing the exercise. A 'bad pain' with stay with you even after you stop. If you experience a 'bad pain' immediately stop the exercise and practice R.I.C.E. (rest, ice, compression, elevation). Once the pain decreases you make slowly try to stretch the area.

***Please note that it is necessary to have done the workout in class before trying it at home, so I can make sure it is being done with proper form.***

Flexibility Training comes in many forms. Some examples are static stretching, dynamic stretching, yoga and self myofascial release.

Static stretching is when you hold a stretching position for approximately 30 seconds. Dynamic stretching is when you move from one stretch to another. An example of dynamic stretching would be walking lunges.

There are various styles of yoga. Some are catered toward relaxation (Hatha), some toward breathing (Kundalini) and some toward a flow through movements (Vinyasa, Ashtanga & Power Yoga). All styles of yoga are physically and mentally rewarding. However, for flexibility training I would recommend Hatha for beginners, Vinyasa for intermediate and Astanga or Power Yoga for more advanced students. | more info |

And then there is self myofascial, what???? Self myofascial release is a fancy word for foam-roller. It acts as a deep tissue massage to work out tightness in all areas of the body. Foam rollers can be purchases online and are good to have around the house because you can use them while you are watching TV. A couple of the main website that carry them are Power Systems and Perform Better. I recommend getting a high density foam roller because they do not bow in the middle after a lot of use. Click here for tutorials on how to use the foam roller. | print |