Personal Training Services
Beginners and All Levels
- Assess your fitness level with a complete fitness evaluation
- Develop an effective program to meet your specific needs
- Set realistic goals to achieve desired results
- Build your confidence and comfort level with exercise
- Learn proper form and technique for optimal results during strength training and stretching
- Maximize your cardiovascular workouts
Experienced Exercisers
- Avoid hitting a plateau by learning new and challenging workouts
- Add variety to avoid boredom by receiving instruction on new and challenging exercises
- Expand your workouts to include stability training, agility and coordination training, active isolated stretching, and more
- Continue to get stronger, more flexible, more fit and reach your goals
Individual Training: One on one personalized training services creating a well-balanced fitness program that is
designed to meet your specific goals.
Small group training is a great way to get fit while having fun with your friends or co-workers! Gather a small group
and call today to set up your first appointment!
Karen currently offers personal training services at four diverse and highly desirable fitness facilities. Call to find
out which location best suites your individual needs and offers the kind of atmosphere that you most feel comfortable in to achieve your fitness goals.
PRICING is based on each Fitness Facility rate and session structure. Call Karen to find an affordable package that
gets you on your way to being healthy and fit!!
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Health Coaches |
Healthy Body, Fit Mind |
Basics Fitness |
Top 10 Reasons to Hire a Personal Trainer
- Motivation Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.
- Consistency Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
- Safety A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
- Individualized instruction An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
- Effective workouts Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
- Supervision Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
- Sports-specific training Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
- Injury rehabilitation An experienced personal trainer can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
- Special-needs training Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions.
- Ego boost It's a fact–feeling good makes you look good, and vice versa. Not only can personal trainers help you achieve your health and fitness goals; they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.
Therapeutic approaches utilized in weight loss coaching
Examining attitudes about food
Food is an important part of all our lives. Our views about food are learned early in life through our interactions with our own families. Eating patterns evolve from our social relationships and environment; dining with friends and eating good foods should be a pleasurable experience. However, sometimes we eat to relieve stress and soothe feelings; this can be a problem. Using food to “self-medicate” as a way to alleviate bad feelings can lead to weight gain and obesity. Obesity affects our physical, mental and spiritual health along with our overall well-being. Dieting without a solid support system can be difficult because dieting in itself can be socially isolating and stressful. This can be an even more difficult endeavor if you already feel stressed when you start dieting. One way to make the weight loss process easier is through weight loss coaching, which can help you improve interpersonal relationships and gain a positive spin on experiences you would previously find stressful. One of the goals of weight loss coaching is to help you understand your own relationship and beliefs about food and eating. Often people don’t feel comfortable talking about their weight–and their food choices–because it is an extremely sensitive and personal matter. My role as a clinical social worker and wellness coach is to help you feel comfortable exploring these personal issues. A Psychodynamic Approach to weight loss coaching helps you explore your family of origin and past relationships and how the past impacts your current interactions with others and general daily level of functioning. Through psychodynamic therapy we help you gain personal insight so you can capitalize upon positive behaviors and decrease counterproductive behaviors and habits.
Learning how to navigate away from dieting pitfalls
Some obstacles that dieters encounter during their weight loss journey include loss of motivation and focus, self-sabotaging behaviors and thoughts and not being prepared for “high-risk” situations. These everyday life experiences can make it difficult for you to resist temptation. Scientific research has firmly established that the most effective approach to weight loss and lifestyle intervention is through a process called Cognitive Behavioral Therapy (CBT).
CBT incorporates education into the therapy to teach you new skills and strategies to change the way you think and behave, effectively putting a plan into place. The weight loss coaching incorporates CBT and other therapeutic techniques into the weight loss program.
Staying focused with ongoing motivation and support
Many individuals start a diet feeling motivated but in a short time find themselves slipping back into old habits, such as making poor food choices, overeating, eating larger portions, excessively snacking, emotional and/or stress eating and compulsive eating. This can lead you to can get off track from your weight loss program and can ultimately lead to an overall feeling of being out of control. Before this deteriorates into an “I’ll start again tomorrow” cycle where tomorrow never materializes, weight loss coaching can help you break this cycle before you get to the point where you’ve completely abandoned your diet. Mindfulness Techniques are one strategy used to decrease stress, learn to be in the moment and improve focus so you can stay motivated and don’t return to bad habits.
Learning new skills that last a lifetime
I believe your weight isn’t a personal flaw, weakness or lack of willpower and understand the challenges you face staying focused and motivated in your weight management efforts. Dieters often know what they should be doing–so even if you have struggled in the past, you simply may not have learned how to implement the skills needed to succeed in the weight loss process. For example, if you wanted to learn how to play piano you would take lessons and practice to eventually be able to play beautiful music. You wouldn’t expect to just sit down and be able to play Bach! Just the same, you shouldn’t expect that incorporating a healthier lifestyle is an innate, automatic process. I believe learning to lose weight and maintaining weight loss requires education, dedication and practice, just like learning any new skill. I am committed to providing you with the tools needed to change the overall course of your life.
Having a plan if you get off track
First of all, we are all human beings and are neither perfect nor infallible. Relapse is a common component of the process of change. If you are learning to play a new instrument and become frustrated with your progress, you shouldn’t give up. Eventually, with some practice, you will master the instrument. The same holds true for the principles of weight loss; if you haven’t been able to follow your diet perfectly and become frustrated, just remember that dieting isn’t an all or nothing process. It is about progress not perfection–and ultimately learning to live a healthier lifestyle. As a counselor and wellness coach I anticipate for relapse and put contingency plans into place as a safety net. So don’t give up–learning to live a healthier way takes 3 P’s: practice, patience and perseverance–eventually you will become a master of weight control.
Getting back on track
If you have already gotten off the dieting track and want to start again but just haven’t been able to get back, don’t be hard on yourself. Congratulate yourself for finding your way to my webpage and reading this far! Through our coaching process, I will help you rediscover your course and renew your commitment to yourself by using a clinically proven therapeutic technique called Motivational Interviewing. Motivational Interviewing is a process in which you explore your ambivalence about making changes so you can pursue the goals that are important to you so you can get back on track.
Weight Loss Support Groups–You Don’t Have To Do It Alone
Research shows that group coaching is a successful model for weight loss therapy. The reason is: Group coaching has been shown to be effective in addressing social behaviors such as eating (we eat in the company of others). I have designed a weight loss support group that utilizes Behavior Modification techniques to teach participants how to overcome emotional eating, decrease binge eating behaviors, manage hunger and cravings and instill healthy eating habits. Group support adds to the enjoyment of the weight loss process by helping participants connect with others who also share similar weight related issues. Weight loss coaching, provided in a group setting, is perfect for you if you believe you could benefit from all the therapeutic techniques offered but would also like the support of a social network. People who are overweight can experience discrimination, struggle with interpersonal relationships and feel socially isolated. An advantage of a weight loss support group is in how it helps you address interpersonal issues and gain confidence in yourself as you are guided along your weight loss journey. My weight loss support groups are designed to be a non-threatening and safe environment. The prospect of group coaching doesn’t need to be considered intimidating.
As a clinical social worker and wellness coach I am sensitive to working within your comfort level of participation. When participating in weight loss support groups you will meet other individuals who will become a part of your support system and you will soon realize you aren’t alone. Individuals participating in group therapy become trusted peers as they mentor each other and work towards common goals. Dieters often improve their weight loss outcomes with the support of weight loss partners. Weight loss group coaching sessions are held weekly for an hour. Each session provides a new cognitive behavioral skill along with an opportunity to exchange new ideas, discuss challenges you face and offer and receive strategies for success. Why live another day dissatisfied with your weight and lifestyle when you don’t have to? I am committed to your success as you embark on a life- altering journey. Don’t go at it alone when you can benefit from the guidance and expertise of a counselor and wellness coach to help you plot your course. No matter how you approach weight loss therapy, whether in individual or group therapy, you will experience a sense of accomplishment and improved self esteem as you reach weight loss milestones. As you practice your new eating habits you will gain confidence in your ability to continue to live in a healthier way for the rest of your life.