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1:1 PERSONAL FITNESS TRAINING

1:1 COACHING IS AVAILABLE IN A LIMITED CAPACITY. AND MEMBERSHIP IS APPLICATION-BASED.

PLEASE CLICK THE BUTTON BELOW TO APPLY.

SAFE, EFFECTIVE, EVIDENCE-BASED FITNESS

At Moxie we utilize the National Academy of Sports Medicine (NASM) Optimum Performance Training (OPT).The NASM OPT is a form of Integrated Training built on a foundation of principles that allows any client to achieve optimal levels of physiologic, physical, and performance adaptations. The OPT model was designed so that different training disciplines could be integrated into one training model. These training diciplines include

  • Flexibility training,

  • Cardiorespiratory training,

  • Core training,

  • Balance training,

  • Plyometric (reactive) training,

  • Resistance training. 

INDIVIDUALIZED, RESULTS-DRIVEN PROGRAMS

Today, more people work in offices, have longer work hours, use better technology and automation, and are required to move less on a daily basis. This new environment produces more sedentary people, and leads to dysfunction and increased incidents of injury including chronic disease, low-back pain, knee injuries, and other musculoskeletal injuries. In working with today's typical client, who is likely to be deconditioned, the fitness professional must use special consideration when designing fitness programs.

 

It is important to note that deconditioned does not simply mean a person is out of breath when climbing a flight of stairs or that they are overweight. It is a state in which a person may have muscle imbalances, decreased flexibility, or a lack of core and joint stability. All of these conditions can greatly affect the ability of the human body to produce proper movement and can eventually lead to injury. At Moxie, we use an integrated approach to create safe programs that consider functional capacity for each individual person.


Our 1-on-1 Personal Training Programs are safe, effective, scientically valid, diverse, interesting, and results-driven - designed to progress clients safely and logically, providing a strong foundation (literally) before introducing strength or power moves. Too often, trainers and clients skip the stabilization (foundation) phase, opting for more exciting and dynamic movements which typically results in frustration, burnout and / or injury. I’ll use the information that we gather from your Initial Comprehensive Fitness Assessment. Then I'll develop a smart, strategic and targeted action plan and an individualized, progressive, systematic training program that suits YOUR specific goals, needs, fitness level, and ability to execute. 

 

PROGRAMMING GOALS & CONSIDERATIONS

  • Enhance range of motion, joint stability, strength, and power to maintain optimal functional performance and potentially decrease the risk of injury.

  • Maintain cardiorespiratory endurance to facilitate body composition goals.

  • Consider the exercise volume and training phases used in the plan based on the client's current fitness level and aesthetic goals.

  • Integrate core, balance, and plyometric training into programs to increase metabolic rate and improve muscularity in the core / trunk.

  • Promote exercises with multiplanar movements to improve strength and coordination in all three planes of motion.

  • Utilize principles of progressive overload to develop muscular adaptations over an extended period.

  • Implement undulating periodization, when possible, to avoid client plateaus.

  • Program deload phases and re-assessments to avoid athlete or clieint burnout (overtraining).

  • Integrate progressive demand and significant weekly training volumes to achieve maximal aesthetic adaptation

 

MEASUREMENTS & ASSESSMENTS

​Subjective Assessments

To determine client goals, lifestyle, physique / fitness starting point, and medical history

Examples

  • Physical Activity Readiness Questionnaire

  • General lifestyle and medical history questionnaire

  • Nutrition assessments

  • Progress pictures

Monthly Physiological and Anthropometric Assessments

To determine current phyusiologic and anthhropometric baseline measurements

Examples:

  • Resting heart rate

  • Circumference measurements

  • Body weight

  • Body Mass Index

  • Basal metabolic rate; resting metabolic rate

  • Body fat percentage (bioelectrical impedance)

Static and Dynamic Postural Assessments 

To determine potential muscle imbalances, range of motion, and movement impairments

Examples:

  • Static posture assessment

  • Overhead Squat Assessment

  • Pushing / Pulling Assessments

WHATEVER YOUR GOALS...

  • Body Fat Reduction

  • Increasing Lean Body Mass

  • Improving General Fitness / Performance

...I CAN HELP YOU!!

WEEKLY PHYSICAL ACTIVITY REQUIREMENTS FOR FITNESS:

  • RESISTANCE TRAINING 

    • Beginning or novice: 2-3 sessions per week (8-12 per month) with exercises for all the major muscle groups (legs, chest, back; minimum of 1 set of 8-12 reps for each muscle group)

    • Intermediate: 3 sessions per week (12 per month) if using total body training sessions / 4 sessions per week (16 per month) if using a split routine (i.e. training different muscle groups each session)

    • ​Advanced: 4-6 sessions per week (16-24 per month); these individuals may perform many sessions in a single day.
  • CARDIO 

    • Moderate-intensity aerobic activity (i.e. brisk walking) - At least 150 minutes per week​ ( i.e. 30 minutes 5x/week).

    • Vigorous-intensity aerobic activity (i.e. jogging or running) - At least 75 minutes per week (i.e. 25 minutes  3x/week)

    • Any combination of moderate- and vigorous-intensity aerobic activities - 3-5x/week (i.e. 25 minutes of vigorous-intensity 2x/week + 50 minutes of moderate-intensity 1x/week).

  • FLEXIBILITY, ETC.

    • Flexibility and neuromotor (balance, agility, coordination) are also recommended at least twice per week.

ADD 1:1 COACHING INTENSIVE / 1:1 ACOUNTABILITY COACHING

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