Personal Training | Pilates | Nutrition |Yoga |Children's Yoga|Group Exercise |Fees
Our Personal Training programs provide one-on-one instruction in the private fitness 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 cardiovascular equipment, a Paramount Functional Trainer for resistance training, free weights, medicine balls, stability balls, foam rollers, a balance board, Total Gym, tubing and bands. 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 specfic event, our trainers will be able to design a program to help you attain your goals.
This program consists of various phases to determine your readiness to engage in physical activity, measure fitness capacity, record objective data in relation to your current fitness levels, and on an ongoing basis, regularly update and evaluate your current health and fitness status.
Phase I: Screening Consultation
- Designed to identify risk factors that are associated with increased
risk for incurring cardiovascular disease.
- written medical history/questionnaire form
- informal interview
Phase II: Fitness Evaluation
- Evaluate starting point with regard to your current fitness level
- Provide incentive
- Note progress in the following months
Fitness evaluations may include:
- assessments of flexibility, muscular strength and muscular endurance
- evaluations to assess flexibility, posture, and strength of key postural muscles
- skin folds to measure body fat and various tape measurements to record girth of specific body sites. Both measurements serve as a base for future reference and reflect change in body composition. This may be performed in Phase I.
A short period of time must pass before the appropriate data can be compiled. At this point, you and your trainer will meet and all pertinent information will be explained with an accompanying exercise plan. You may then elect to start (or continue) a personal training program with your trainer, which is valuable in motivating and helping you adhere to your exercise plan. Reevaluation and assessment of your progress is encouraged and performed on a regular basis.
Phase III: Personal Training
- Develop and individualized exercise plan
- Meet weekly with trainer
- Re-evaluate and assess progress on regular basis
Click HERE for the current month's schedule.
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
Pilates Class:
Tuesdays 5:15 pm
Studio West
- Marcia
Fletcher, BS
Pilates Coach
PH: 277-9721 ext 4
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- Nutrition & Healthy Snacks
- Vegetables, Legumes and the Glycemic Index
Anne Lashier , M.S., R.D.,
515.986.9879
“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 (10 people max): Click HERE
for the current month's schedule.
Studio West
| Sun. |
Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
| 10 - 11:15 am |
8:30 - 9:45 am |
8:30 - 9:45 am |
9:30 - 10:45 am |
|||
| 11:30 am - 12:45 pm Level I/ Gentle |
5:30 - 6:45 pm Yin Yoga |
5:30 - 6:45 pm Mixed Level |
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
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 held year-round and are $12.50 per class. For more information, simply call 277-9721, press ext. 4. (Yoga and Pilates mailbox) and leave your name, phone number and class choice. Fee for a single class is $15, and is based on availability. 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 $65 and are available by appointment. All payments should be made directly to Mary St Onge.
Mary St Onge, RYT Yoga Instructor
277-9721 ext 4 or 274-5071
Children's Yoga (16 people max)
Click HERE to print registration form.
Children's Yoga - Studio West
Fridays 10:00 a.m -
June 6th – August 15th
Group Exercise Class (10 people max)
Click HERE for the current month's schedule.
Strength Training Class - Studio West
Tuesdays 8:30 a.m.
A total body strength workout using various dumbbell, body bar, resistance band, and body weight exercises to strengthen and tone every muscle group. This power packed class is great for all levels!
Cardio Combo Class - Studio West
Wednesdays Noon
Thursdays 5:15 p.m.
Pace yourself or push your limits in this ultimate circuit workout. This 50-minute class is offered in boot camp style and will help you improve both cardiovascular endurance and muscular strength. One of the most fun ways to get fit! Class format varies weekly and also by instructor, which keeps it interesting and challenging. All fitness levels are welcome!
You may sign-up for a whole series (8 weeks) or attend a single class.
To reserve your place in a series or in a single class, call 277-9721-press
ext. 3 for Mindy Cathhart (Tuesday class); ext. 1 for Sarah O'Neil (Thursday
class) or ext. 3 for Janelle Lenz (Wednesday class). Please leave your
name and phone number. Mindy is ACE certified Group Fitness Instructor,
Sarah is an ACSM Certified Health Fitness Instructor and Janelle is
an AFAA Personal Trainer.
Private Personal Training Sessions:
$65/hour for standing weekly appt. $75/hour for single session
Group Personal Training Sessions: $90/hour for two people,
$120 for three people
Fitness Assessment: $75
Custom Exercise Program: $75
Private Pilates Reformer/Mat Session: $65/hour
Yoga/8-Week Series: $100 ($12.50/class) or $15 single
class
Group Exercise Class/8-Week Series: $100 ($12.50/class)
or $15 single class
All personal training fees listed above apply to sessions held on-site at Fitness By Design.
Off-Site Session Fees:
Private Personal Training Sessions: $70/hour for standing
weekly appt. $80/hour for single session
Group Personal Training Sessions: $95/hour for two people,
$125 for three 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 7 days in advance of scheduled sessions. Any sessions cancelled less than 7 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.
