The Approach Behind Each Training
Every person is different and responds best to differing training methods. This is why I use a different approach with each client. Every session is tailored to how you feel that day and is done in an achievable manner, challenging but not impossible. I take into account previous injuries, your goals, level of fitness, and all the other factors that go into creating the best training plan for YOU!
These two daunting words don't have to seem so unattainable! Living a healthy life is all about BALANCE! You have to learn to walk the line between self-denial and self-indulgence. It's the necessary middle ground between the two that offers the best foundation on which to build your new life! Denying yourself of the occasional glass of wine or chocolate truffle will only make you feel deprived, frustrated, and ultimately, hopeless about maintaining your discipline. We are only human! A temptation is so much less powerful if it isn't totally forbidden. I will teach you moderation, and how to incorporate it into your life.
Start the challenge today!
Don't wait to have a better situation, job, a new this or that... or you will never start! I will help you change your old habits into healthier ones, but changes take time! It is key to be patient, kind, and gentle with yourself and do the best you can! Big changes happen over time and while it may be difficult it isn't supposed to be torture!
The Recipe to Weight Loss!
Exercise + Active Time + Nutrition + Cooking + Stress and Sleep Management + Working on your Mind Set = Lose Weight!!
This is more than just a physical training class, this is a way to make a permanent and effective change to your exercise and nutritional habits!
I love to train seniors! My oldest client was 95 years old!
I admire them for their effort in training despite limitations, aches, and pains. I have worked with clients who were done with physiotherapy after total hip replacement surgeries, knee replacements, frozen shoulders, cancer, and with high blood pressure, among others.
My strategy is simple: First, we talk about your health over your life, surgeries, and lifestyle. Then , I put into place a safe and functional training routine incorporating strength training, balance, and flexibility. At this age keeping fit helps slow down physiological decline, and my exercise plan is the perfect way to stay active and independent.
Post and Ante Natal Training
We have two teenagers so I understand the challenge of finding time in the day to stay fit! I have been through training through all stages of pregnancy, when I had infants and toddlers, and now as an "Uber" to my two teens. Pregnancy is a special time for women, full of changes, minor aches and pains, laughter and tears... Exercise is an amazing way to bloom and enjoy your pregnancy. My goal is to prepare you with a strong body and ease your mind on this crazy ride (especially when it is your first child). After giving birth, it's all about trying to find the time and energy to exercise while having young ones. Keep it simple: have some active time together and stay positive. There are so many exercises you can do with your child at the park!
I am all about helping you to find the time exercise, staying committed to it, and enjoying the numerous benefits for you and your little one. In general, exercise strengthens and relaxes your body at the same time. It enhances your psychological well being and also increases your confidence in your changing body image. It can help to decrease feelings of apprehension about labor and delivery.
In a session, I incorporate: a warm up, Kegel exercises, proper breathing and posture techniques, upper and lower body exercises (with light free weights when appropriate), simple movements from yoga and pilates, stretching and relaxation. All of the exercises are done taking into account your level of fitness before and during pregnancy, your energy level, and each trimester of pregnancy.
Below are some specific pains and discomforts that can be alleviated with exercise:
Exercise can help decrease or prevent: swelling of extremities, leg cramps, nausea, varicose veins, insomnia, fatigue, back pain, gestational diabetes, deep Venous Thrombosis (blood clots formed in the deep veins of the legs or pelvis), constipation, pelvic pressure, urinary incontinence, weight retention, anxiety and depression, pregnancy induced hypertension, Diastasis Recti (separation between the left and right side of your rectus abdominis muscle, which covers the front surface vertically of your abs)
Exercise can increase or improve: cardiovascular fitness, blood circulation, muscular strength and endurance, mood, self esteem, sense of well being, recovery time, body posture and energy levels during pregnancy
Back Pain Sufferers
Back pain sufferers, I hear you, I've been there. In fact, it's the reason that I became a trainer.
I used to suffer on and off with my back for as long as I can remember. After doing all kinds of reeducation programs as a child, and reading all the books on the planet on the subject as an adult, I decided that enough was enough and I took action. As I become stronger physically and developed my core, my back pains were less frequent, until they disappeared altogether. I realized that I was stronger mentally too, and much less worried. I went from not being to run at all after my two pregnancies to progressively running marathons, long trails, and mud runs. Then my husband challenged us to start doing triathlons, all the way up to Ironman distances.... All of this was possible once my back pain disappeared.
Dealing with back issues encompasses a number of subjects, that's why we work together on functional exercises, breathing, relaxation, stretching, posture at home and at work, lifting heavy objects, hydration and proper nutrition. Together we can help get your back to health once again, and make your life less painful. I know first hand just how exhausting and weakening back pain can make you feel, and how amazing it is to get full strength and mobility back.
(Post & During Treatment)
Years ago, a dear client was diagnosed with breast cancer. I felt powerless, so I decided to study this specialization. I came across the brilliant program of Andrea Leonard, herself a cancer survivor.
The management of the intensity of your training during treatment is essential to me. You don't want to overburden your body and immune system, or potentially increase the risk of lymph edema. Sometimes less is more. Your exercise regimen has to be safe, efficient and take into account all the details of your treatment.
It is so gratifying to have my clients feel energized, more at peace with their capabilities to flight the disease.
If you need resources this book is the one (I use it in my program)
ESSENTIAL EXERCISES for Breast Cancer Survivors by Amy Halverstadt & Andrea Leonard
"Through the energy of movement it unites all the disparate parts of the body. You become yourself again"
H.I.I.T. (High Intensity Interval Training) combines short, high intensity bursts of exercise, with slow recovery phases repeated throughout one session. It's done at 85-100% of one's maximum heart rate, rather than the typical 50-70% in moderate endurance activity.
This type of exercise is tough but fun and rewarding in terms of weight loss. I love this type of training, personally, because it is challenging! It is especially beneficial for endurance athletes as it helps you develop your fast twitch muscles, which are usually weaker than the slow twitch muscles in this type of athlete.
When I teach H.I.I.T., I deeply customize the approach and level of training, by taking into account your cardio vascular fitness, injuries, overall fitness ability, and age, among others.
Suspension training (Like TRX) is one of the best ways to exercise your whole boy with only one piece of equipment. It is versatile and adaptable to all fitness levels, from athletes, to my pregnant clients (alleviates the body weight as the pregnancy progresses), or even people with balance issues.
This workout method was developed by a Navy Seal in 2005, as a method to train on the go using the TRX suspension training combined with your own body weight. TRX is amazing for beginners, pro athletes, runners, yogis, cyclists, cross-trainers, military, and combat athletes, alike. It is the perfect addition to anyone's training and fitness routine.
Together we can make you a better, stronger, athlete!
Beginner and Intermediate Triathlon Coaching
There is so much to cover when you start Triathlon that it can be overwhelming sometimes.
At the end of the day you just need to learn swimming, biking, running, nutrition & hydration, equipment, training and race preparation, and logistics of the race.
I am a firm believer in strength training to stay injury free, as an integral part of your training program.
My services include unlimited email and phone support as well as a fully customized training program for any race distance based on your racing and/or fitness goals
With my extensive experience in triathlons from sprint to Ironman distance, I can fully customize a plan that will work for YOU!!