Jacksonville FL -- Premier Certified, Advanced Personal Training.
Private Fitness Training, Strength Training, Pilates Instruction -- Jacksonville FL, Atlantic Beach, Neptune Beach, Ponte Vedra, Sawgrass and the Beaches Area.
Phone (904) 422-6218
Private Studio / One-on-One Personal Fitness Training. Serving the Jacksonville Beaches Area.
Improving Cardiovascular Fitness As Seen on TV ADHD Preventing the flu with fitness Spot Training Weight loss plateau Cardiovascular Fitness Exercise and stress relief Exercise is more then looking good Portion control tips Fitness while traveling Top ways to beat a weight loss plateau Rewards of Personal Training.
My firm belief is that being healthy and fit is a choice. is is a lifestyle not a fad diet or quick fix program; Are you ready to be in the best health of your life? I am here to guide and coach you to become a fit and healthier person. Workouts can be done indoors or outdoors, land or water-based, individual personal sessions, partner sessions or small group trainings. Always striving for your personal goals while remaining professional and fun at the same time. My goal is to help you create a healthy mind-body balance with fitness, nutrition and lifestyle. Creating a program with the components of fitness; cardio endurance, muscular strength and endurance, flexibility and body composition. As well as guidance through practical nutrition and lifestyle changes-Together we can achieve your healthy results. Improving Cardiovascular Fitness
You can get in the best shape of your life without machines or gym memberships.
What you need is a personal trainer.
• Without regular strength training the average adult will gain 10 pounds of fat per decade.
• You can be in the best shape of your life through supervised, progressive training.
My prices are competitive. Single sessions start as low as $35. One-On-One training is my specialty. Unlike other training facilities, there are no other participants present during your workout . You can expect, and you will receive my full attention and focus in each, and every session.
As your trainer I will lead you through a series of full body exercises. Then we will take a short 10 to 30 second break. After this short break we will again launch into the next series of exercises, and so on. I prepare machines, free weights, mats, medicine balls, or other props to facilitate your full body workout. I pay particular attention to form. This is important to reduce the possibility of injury and get the most effective workout. Raising your heart rate is accomplished by increasing the pace at which we move from one exercise to the next.
If you want to train with the very best, and get the results you expect, look no further.
Do something about your Health ... Do it today!
One
Client
Trainer
Goal
If you want to Feel Better, Build, Tone, Strengthen Your Body - FAST -
Combine Strength Training with Pilates to your program and train at least two times a week with a Certified Advanced Personal Fitness Trainer.
• Get Fit - Shape Up. • Get Flexible with passive and active Isolated Stretching. • Open up those tight joints, strengthen and lengthen your muscles. • Improve your posture. • Reduce age related bone and muscle loss. • One on One Training Sessions.
The results of strength training are:
• Tone and Strengthen--Arms, Legs, Chest, Back, Abs and More.
• Build Strength and Muscles--Reduce age related Bone Density Loss.
• Improve Flexibility--You Will feel Younger ... feel better - No matter what age you may be.
• Feel, and Look better in one week. Drop pants / dress size(s) in weeks.
The Benefits of My Programs are:
• No long term commitments.
• Try Me. You'll look forward to your next appointment.
• You'll actually begin to like working out.
Gift certificates are available.
"It's all about controlled movement. Mastering the body brings us closer to spirtitual and mental mastery." Cirque du Soleil.
I am competitive in my pricing. Keep in mind that I offer One on One Personal Training where there are no distractions or other gym goers. If it is important to you to have privacy during your workout then you will appreciate my programs.
I offer a variety of programs depending on your budget. My training sessions last from 30-minutes to 55-minutes. You can choose any duration workout that fits your budget and is consistent with your goals and schedule. I will make my recommendations after meeting with you. Fees start at $35 for a 30-minute session. If you have a friend who is close to your level of fitness and strength I can train both of you at the same time. Your cost per session is reduced. Call me for price quotes.
There are No Long Term Commitments. Some individual session price examples are shown below:
• Strength and Pilates Training / 30-minutes.
• Strength and Pilates Training - World Class Workout / 55-minutes.
$35 at my Studio
$65 at my Studio
In most cases you will need to see me at least two times a week with at least one day of rest in between sessions.
I am paid in advance for training sessions. Schedule cancellations and rescheduling requires a 24-hour notice to avoid loss of the session.
Payment is made by cash, check or through online credit card transactions. These credit card payments are safe and secure but do add a transaction fee of 3%. Ask me for details.
*Price displayed includes a 3% fee for all credit card online payments.
Contact Me for more information.
References are available upon request.
"I bring a positive, high energy level to each and every session. This ensures that you will get the very best workout and leave with a positive attitude. This mind-body-spirit connection will remain with you for most of the rest of your week.
Occasionally, clients enter my studio with some negativity from daily life. Let's face it, were not living in heaven. When this happens, I make sure that you leave with a better outlook for the day."
Certified:
• Personal Fitness Trainer ( IFPA / Nesta)
• Advanced Personal Trainer (Nesta)
• Pilates Instructor
• National Certification Board for Therapeutic Massage and Bodywork (NCBTMB)
• Myokinesthetic System™ Therapist
• Lypossage™ Practioner
• Lifestyle and Weight Management (Nesta)
Licensed:
• Massage Therapist ( MA42474 )
• Boxing Trainer (FL Boxing Commission TRN583) Other
• Resident of Neptune Beach since 1986
• Electronics Engineer / Inventor / U.S. Patent Holder (Retired)
One
Client
Trainer
Goal
Contact me by phone at (904) 422-6218 or by email at
Please check my Schedule and Training Fees. Please be sure you include the subject "personal training" in your correspondence, otherwise your message may be placed into my spam folder and may not be read. I receive 10-30 unsolicited emails daily.
In your communications please include some information about yourself:
• General health and fitness level
• Short description of what I want from a trainer and why.
(Ex: Need to become stronger for my job.)
• Where I live or work (Ex. San Pablo Rd., Atlantic Beach, etc.)
• My availability for regular workout sessions
(Ex. Weekdays 8AM to 10:30AM, Tue at 2PM and Fri at 10AM)
• My Age
• Current Height and Weight (Please include your weight at age 18.)
• Current exercise regime (ex. Walk 30-minutes 3X/week)
• Health History (Recent surgery, diabetic, overweight, etc.)
• Past Exercise/Sports Activities (Swimming, football, weight lifting, etc.)
One
Client
Trainer
Goal
I am currently available for training sessions during the week, Monday through Friday from 8:00AM to 3:00PM.
Contact me by Phone (904) 422-6218 or
Email me for appointments.
One
Client
Trainer
Goal
Pilates - Some forms of exercise are more than “just a workout” - more than just for your body.
It’s no secret that Americans are some of the most out-of-shape people on earth. It’s also common knowledge that many of the physical aches and pains we experience have strong psychological and spiritual roots -- and that everything from work to current events can leave many of us feeling overwhelmed, stressed, tired or even depressed.
For many people, the powerful mind-body-spirit practice of Pilates has proven to be the perfect antidote. A nurturing yet challenging form of exercise, Pilates is an ideal way to get in shape.
Depending on how often you practice, the benefit of Pilates training include:
• Improving tone
• Building muscle
• Increasing flexibility
• Greater energy
• Improving strength
• Reducing fat and weight
Just as important, Pilates is wonderful tool for making peace with your body and incorporating a greater sense of calm and well-being into your daily life. While most people begin the practice because they want to look good, most stay with it because it makes them feel better, too. They appreciate the fact that Pilates is about the “whole,” and they enjoy the improvements it brings in many areas of their lives. Pilates truly is more than “just another workout.” It’s a way of life – one you’ll be glad you pursued.
What’s the difference between Pilates and yoga?
That’s a good question. Both practices incorporate Eastern thought. Both offer numerous benefits. And both emphasize a mind-body-spirit connection that many other exercise programs overlook. However Pilates focuses more on the “core” of the body, namely the spine. Pilates uses repetitions while yoga emphasizes holding poses, and you’ll often hear more about toning and conditioning during Pilates practice.
I’d like to start doing Pilates. However I’m already seriously involved in a cardiovascular program. Is it possible to do both?
YES. Pilates can be combined with any number of other exercise practices – and pursued at a variety of intensity levels. Strength training with Pilates training can provide an Excellent workout routine. Also, if you’re a serious runner for example, you can use Pilates to provide a good warm-up prior for your jog.
When will I start to see results?
The results you experience will largely depend on how often and how long you practice Pilates. However you should start to feel results almost immediately.
Below is a breakdown of some of the exercises:
Breathing
- Pelvic Curl
- Lying Spine Twist
- Chest Lift (crunch)
- Chest Lift with Rotation (oblique crunch)
- Leg Circles
- Single Leg Stretch
- Shoulder Bridge
- Spine Stretch
- Sitting Spine Twist
- Side Leg Lifts
- Basic Swan
- Single Leg Kick
- Cat Stretching
- Back Support (planks)
- Front Support (reverse planks, tabletop position, chest up)
- Basic Teaser
- Relaxation
Previous Page
An excellent DVD Pilates Training Resource:
Why Strength Train
Strength training involves movement of some parts of our body through resistance. Resistance can be in the form weights, gravity, rubber or elastic bands or machines.
There are 12 physiological reasons to perform regular strength exercise. On a more basic level, it is important to understand that proper strength training may help us to look better, feel better, and function better. Remember that our skeletal muscles serve as the engine, chassis, and shock absorbers of our bodies. Consequently strength training is an effective means of increasing our physical capacity, improving our athletic performance, reducing our injury risk, and improving our self-confidence.
Strength Training Benefits:
1. Avoid Muscle Loss
Adults who do not strength train lose between 5 and 7 pounds of muscle for every decade (Forbes 1976, Evans and Rosenberg 1992). Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.
2. Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Keyes et al. (1973) and Evans and Rosenberg (1992) indicates that the average adult experiences a 2 to 5 percent reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.
3. Increase Muscle Mass
Because most adults do not perform strength exercise, they do not first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an eight-week training period. This is the typical training response for men and women who do not do 25 minutes of strength exercise, three days per week.
4. Increase Metabolic Rate
Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent and our daily calorie requirements by only 15 percent (Campbell et al. 1994). At rest, a pound of muscle requires 35 calories per day for tissue maintenance, and during exercise muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.
5. Reduce Body Fat
Campbell and his co-workers (1994) found that strength exercise produced 4 pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength program resulted in 3 pounds more muscle, 4 pounds less fat, and 370 more calories per day food intake.
6. Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) had demonstrated significant increases in the bone mineral density of the upper femur after four months of strength exercise.
7. Improve Glucose Metabolism
Hurley (1994) has reported a 23 percent increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.
8. Increase Gastrointestinal Transit Time
A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit time (transit time is faster) after three months of strength training. This is significant due to the fact that delayed gastrointestinal transit time is related to a higher rise of colon cancer.
9. Reduce Resting Blood Pressure
Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly 1987). Our study (Westcott 1995) has revealed that combining strength training and aerobic exercise is an even more effective means of improving blood pressure readings. After two months of combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg and their dystolic blood pressure by 3 mm Hg.
10. Improve Blood Lipid Levels
Although the effect of strength training on blood lipid levels needs further research at least two studies (Stone et al. 1982, Hurley et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994).
11. Reduce Low Back Pain
Years of research on strength training and back pain conducted at the University of Florida Medical School have shown that strong low-back muscles are less likely to be injured than weaker low-back muscles. A recent study by Risch (1993) found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine lumbar spine muscles. Because 80 percent of Americans experience low-back problems, it is advisable for all adults to strengthen their lower-back muscles properly.
12. Reduce Arthritic Pain
According to a recent edition of the Tufts University Diet and Nutrition Letter (1994). sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.
Most people know that they are gaining fat, but few realize that they are losing muscle. What's more, they don't understand that muscle loss is a major factor in fat gain. If they did, they wouldn't place such a strong emphasis on dieting. With one out of every two adults presently following a low-calorie diet plan, there needs to be a major teaching effort from health and fitness professionals to remedy this situation. Although dieting can reduce fat, it can not replace muscle to solve the primary body composition problem. In fact, low-calorie diets actually result in muscle loss, which accounts for approximately 25 percent of the total weight lost.
Fortunately, more overweight adults are complementing their diet plan with aerobic activity (usually walking), which burns additional calories and enhances cardiovascular fitness. While this combined program of diet and endurance exercise attenuates muscle loss, it does not add muscle or increase resting metabolic rate.
The missing component, of course, is strength training, which replaces muscle tissue and recharges resting metabolism. Studies show that 25 minutes of standard strength training, two or three days a week, can increase previously inactive adults’ muscle mass by about 3 pounds in two to three months of training. What’s more, research reveals that 3 pounds of new muscle tissue increases resting metabolism by 6 to 8 percent, which represents an additional 100 to 120 calories per day.
According to the Centers for Disease Control, approximately 90 percent
of American adults are so sedentary that they could almost be
reclassified as statues. It should, therefore, come as no surprise that
obesity has increased by almost 70 percent in the past 10 years (from
12 percent to 20 percent). Nearly 60 percent of all adults in the US
are overweight, and the percentage of obese children has doubled since
the 1980s. In addition to higher risk for heart disease and various
types of cancer, obesity raises the risk of diabetes 10 times for men
and 20 times for women.
Unfortunately, being overweight is merely the tip of the iceberg when
it comes to body composition concerns. Sedentary adults typically add
10 pounds of bodyweight every decade during their midlife years. Plus,
this unfavorable weight change results from a 5-pound loss of muscle
and a 15- pound gain in fat. In other words, what appears to be a
10-poound weight problem is actually a 20-pound body composition
problem. In addition to adversely affecting personal appearance and
physical performance, the reduction in muscle tissue is largely
responsible for metabolic slow-down. The 5-pounds-per-decade muscle
loss is closely associated with a 5-percent-per-decade decrease in
resting metabolic rate. Even people who don’t increase their food
intake experience creeping obesity, because calories previously used to
maintain more muscle tissue are now placed in fat-storage areas of the
body.
Health Benefits of Strength Training
Strength training is the best means for attaining and maintaining a
desirable body composition, as well as for developing a high level of
musculoskeletal fitness. However, there are many other health-related
reasons for performing regular resistance exercise. Consider the
following medical benefits associated with sensible strength training.
Reduced risk of osteoporosis. The effects of progressive resistance
exercise are similar for muscle tissue and bone tissue. The same
training stimulus that increases myoprotein is muscle increases
collagen proteins in bone. Researchers have reported significant bone
mineral density development in older men and women who participated in
standard strength-training programs.
Reduced risk of type 2 diabetes. One of the fastest growing health
problems in the United States is diabetes, which presently affects 15
million American adults. Type 2 diabetes begins with a deficient
glucose metabolism, which hinders the transfer of glucose from the
blood to the muscles. Researchers at the University of Maryland found
that four months of regular strength training increased glucose uptake
by almost 25 percent in the pre-diabetic study subjects. Their improved
glucose metabolism improved the participants potential for avoiding
type 2 diabetes.
Reduced risk of colon cancer. Another University of Maryland study
examined the effects of strength exercise on the transit time for food
to pass through the gastrointestinal system. After just three months,
the resistance-trained subjects showed a 56 percent faster transit
speed. This is a significant finding, because faster gastrointestinal
transit time is associated with lower risk for colon cancer.
More Health Benefits of Strength Training
Reduced risk of cardiovascular disease. Cardiovascular disease is the
leading cause of death in the United States, and two primary
predisposing factors are high blood pressure and high blood
cholesterol. Contrary to popular misconception, properly performed
strength exercise leads to lower resting blood pressure. In a study
with almost 800 subjects, resting blood pressure was reduced about 4mm
Hg systolic and 3 mm Hg diastolic after just two months of combined
strength and endurance exercise.
Likewise, researchers have found favorable effects on blood lipid
profiles after several weeks of strength training. In fact, comparative
studies have shown as much improvement in blood lipid profiles
resulting from strength training as from endurance exercise.
Reduced risk of low-back pain. About 80 percent of all Americans will
experience low-back pain during their lifetime. Fifteen years of
research conducted at the University of Florida Medical School has
indicated that the largest percentage of low-back problems are related
to weak low-back muscles. Their studies have feature full-range
strength exercises for the lumbar spine muscles, and the majority of
their subjects have been pain-free or significantly improved after an
average of 10 weeks of training.
Reduced risk of depression. A recent study conducted at Harvard
University placed clinically depressed seniors into one of two
treatment groups. One group received educational counseling, while the
other group performed three strength-training sessions a week with no
other intervention. The older adults who performed strength exercise
experienced significantly better results, with more than 80 percent no
longer meeting the criteria for depression after only 10 weeks of
training.
You can get in the best shape of your life without machines or gym memberships.
Training Sessions Start as Low as $35.00.
"I bring a positive, high energy level to each and every session. This ensures that you will get the very best workout and leave with a positive attitude. This mind-body-spirit connection will remain with you for most of the rest of your week.
Pilates - Some forms of exercise are more than “just a workout” - more than just for your body.
Depending on how often you practice, the benefit of Pilates training include:
Questions about Pilates
I’d like to start doing Pilates. However I’m already seriously involved in a cardiovascular program. Is it possible to do both?
