Personal
Training
- Group Personal Training - Group Exercise
Yoga
- Yoga Therapy - Pilates -Fees
Our Personal Training programs provide one-on-one or small group (2-3 people) instruction in the fitness studio setting. By providing clients with a private studio which is reserved just for them, they are assured a comfortable atmosphere conducive to optimal performance. We have a wide variety of equipment available to help you meet your fitness goals, achieve optimum health and improve your quality of life.
Examples include: cardiovascular equipment, a Functional Trainer, free weights, medicine balls, stability balls, foam rollers, balance discs, a Total Gym, rebounders, body bars, jump ropes, BOSU balls and resistance tubing.
Everything you need to make your session fun, effective and challenging! Whether you need to lose weight, improve balance, increase endurance, gain strength or train for a specific event, our trainers will be able to design a program to help you attain your goals. Personal training sessions are held in one of our two studios - Studio East and Studio West - both at our location on Grand.
PERSONAL TRAINING OPTIONS:
1)
PRIVATE PERSONAL TRAINING: 1 person with one trainer
Phase I: Screening Consultation
- written medical history/questionnaire form
- informal interview
Phase II: Fitness Evaluation
Evaluate starting point with regard to your current fitness level. Fitness evaluations may include:
- assessments of flexibility, muscular strength and muscular endurance, circumference tape measurements, body compositions, blood pressure, cardiovascular endurance test, risk factor discussion.
These assessments provide incentive for progress in the following months.
Phase III: Personal Training-either one-on-one or small group
- Develop an exercise plan
- Meet weekly with trainer for one hour session. One to two sessions per week is recommended depending on other activity you will be participating in outside of your PT sessions.
- Re-evaluate and assess progress on regular basis
Click HERE for the current month's schedule.
MAT Pilates Class:
Tuesdays 5:15 pm
Studio West
Private Reformer Sessions:
By Appointment
- Marcia Fletcher, BS
Pilates Coach
PH: 277-9721 ext 4
Fitness by Design offers Pilates Mat Class and Private Reformer sessions. Exercises performed on the Reformer allow for added resistance and strength building. On the Reformer your body is working to stabilize and stretch against resistance in each position allowing you to obtain more advanced results. Pilates blends body awareness, breathing, elongation of the spine with strengthening and flexing of the muscles. It focuses on improving strength, flexibility and posture; resulting in a long, lean, strong, flexible body with flat abdominals.
Important principles of the Pilates exercise program include:
- Use of mental focus to improve movement efficiency and muscle control
- Awareness of neutral spine alignment, or proper posture, throughout the exercises
- Development of the deep muscles of the back and abdomen to support this posture
- Use of breath to promote mental focusing and centering
- Creating length, strength, and flexibility in muscles
Yoga
“Yoga is a physical practice that integrates mind/body/breath to find the deepest truth about who we are.”
Yoga has been shown to:
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Manage stress that we encounter every day
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Assist the respiratory, digestive, circulatory, immune and nervous systems to restore and maintain a healthy body
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Empower the mind to be calm, alert and focused
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Increase physical strength, energy, flexibility and balance
Each session combines knowledge and experience in a gentle yoga practice
utilizing time honored traditional yoga postures.
Yoga classes (12 people max): Click HERE
for the current month's schedule.
Studio West
Level I Yoga/Gentle - Studio West -
Working with the breath, we lubricate joints and open hips
and shoulders. Learn proper alignment and practice basic hatha yoga
postures in a nurturing, non-competitive environment. Perfect for beginners
and those who enjoy a gentler practice.
Mixed Level Yoga/ Traditional Hatha - Studio West -
Improve flexibility, increase strength and enjoy better body
alignment with a flowing practice that removes chi or prana stagnation
and focuses on movement, muscular contraction, and balance. Each session
we explore a different yogic philosophy. Suitable for all levels.
Yin Yoga - Studio West - (offered October - June)
A deep and harmonious practice that unblocks the flow of vital
energy throughout our bodies. Practice the full range of joint flexibility.
Stretch and lengthen connective tissue through moving slowly and holding
poses for several minutes while relaxing the muscles. Some yoga experience
recommended.
- All fitness levels are welcome to attend.
- Eight-week series of classes are $12.50 per class.
- Fee for a single class is $15, and is based on availability.
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We recommend bringing your own yoga mat if you own one. If not, we have mats available at the studio for you to use during class.
- Private Yoga sessions are $75 and are available by appointment.
- All payments should be made directly to Mary St Onge.
 |
Sattva Yoga (workshops held October thru May) |
Mary St Onge, CYT, RYT-500 Yoga teacher
277-9721 ext 4 or 274-5071
Julie Rice, RYT Yoga teacher
277-9721 ext 4 or 710-9486
Yoga Therapy is the application of yogic practices for the purpose of healing. As in classical yoga teaching, the practice is personalized to your individual constitution, your health conditions and your intention. Each of us have different bodies, unique experiences and distinct belief systems.
Yoga therapy works with your inner ecology to bring it back into vibrant balance by learning how to manage and accept life challenges, organizing healthy physical and emotional practices through coaching to improve quality of life.
As a Complimentary Alternative Medicine (CAM), conditions that may benefit most from yoga therapy include but are not limited to ---pain management, digestive disorders, rheumatism, fibromyalgia, diabetes, cancer, metabolic syndrome, anxiety and depression, asthma, grief and insomnia. Yoga Therapy is also valuable as a proactive wellness modality for people who want to feel healthier, reduce the effects of aging and avoid potential future illnesses.
Fees : Yoga Therapy Consultation $108, follow up visit $75
Mary St Onge, CYT, RYT-500 Yoga teacher
515-664-7387
Group Exercise Class (10 people max)
Click HERE for the current month's schedule.
Strength Training Class - Studio West
Tuesdays 8:30 a.m. and 6:30 p.m.
Thursdays 8:30 a.m. and 5:30 p.m.
Saturdays 9:00 a.m. -or- 11:30 a.m. (class time varies - please check the calendar)
A total body strength workout using various dumbbell, body bar, resistance band, kettle bells and body weight exercises to strengthen and tone every muscle group. This power packed class is great for all levels!
Nutrition Consultation: $30/half hour using Vitabot Online Meal Planning
Private Personal Training Sessions: $65/hour for standing weekly appt. $75/hour for single session
Group Personal Training Sessions: $45/hour per person for a group of 2-3 people
Fitness Assessment: $75
Custom Exercise Program: $75
Private Pilates Reformer/Mat Session: $65/hour
All Group Exercise Classes including Yoga, Pilates, Group Strength Training: 8-class card $100 ($12.50/class) or single class $15.
Off-Site Session Fees:
Private Personal Training Sessions: $70/hour for standing weekly appt. $80/hour for single session
Group Personal Training Sessions: $50/hour per person for group of 2-3 people
Personal training clients of Fitness By Design are billed on a monthly basis, with payment due by the 15th of the following month. We do not require a minimum number of sessions purchased in advance. We are confident that once you start training and seeing the difference it can make in your life, you will want to continue training long-term.
CANCELLATION POLICY: Because you are reserving a private workout facility, only YOU are allowed to exercise during that specific hour. Most days we operate at full capacity and many times, we have clients waiting for times to open up. If you do need to cancel, often we can fill your session and that helps out another client. Cancellations for sessions must be made at least 3 days in advance of scheduled sessions. Any sessions cancelled less than 3 days in advance that cannot be filled by your trainer will be charged in full to the client. It is likely at some point you may be waiting for a time to open up and will benefit from someone else cancelling. We ask for your adherence to this policy.
