Personal Trainer in Washington DC

*****Please consult your physian before attempting any physical activity*****

Program Policy

Personal Training sessions are 55 minutes long and 5 minutes for stretching. Fitness Assessments and Consultations vary and will run approximately 45 to 60 minutes. Please be on time for appointments. If a client is late for a session, it will still end at the scheduled time. If a client is more than 15 minutes late for a session, it will be considered a no show and the client will forfeit that session.

Clients must be cleared of any risk factors associated with physical activity before meeting with a personal trainer for a session. If risks are identified, the client must provide the trainer with a signed physician's medical release form stating that the client has been cleared to engage in a physical activity program.

What to wear:
Please wear comfortable clothing that facilitates movement, along with the appropriate athletic footwear for first visit with the trainer.

DietMaster Registered Dietician Meal Plans:
• Login: Username and password
• Weekly Grocery List
• View & Modify recommended and optional meal plans & create from scratch
• Logged Meals: record your daily food intake to calculate calories consumed

Meal types:

General Weight Loss • Energy Booster • Healthy Aging• Heart Healthy • Low Carb• Low Carb American • Low Carb Fast Food • Low Carb Italian • Low Carb Mexican • Low Cholesterol • Low Fat • On The Go • Lean Body Builder • Mass Builder • Performance Training• Glycemic Management• High (am) to Low (pm) • Low (am) to High (pm) • Low Glycemic (all day) • Gluten Free• Lactose Intolerant • Organic Low Carb • Organic Low Fat • Vegan • Vegetarian / Low Fat • Wheat Free / Low Fat

Meal Plan Sample

Personal Fitness Analysis includes: 

• Cardiovascular Endurance: This assessment evaluates the efficiency of your heart and lungs as well as your body's ability to transport and use oxygen. Improving your level of cardiovascular endurance will increase your energy level, reduce body fat, improve cholesterol levels and reduce the risk of heart disease and hypertension.  

• Body Composition: Measuring body's fat percentage and lean tissue. Lowering your body fat percentage will minimize your risk of heart disease, certain types of cancer and joint problems. 

• Muscle Endurance: Muscle endurance is a measure of how many times you can repeat the same movement using the same resistance. Improving muscle endurance will increase the number of calories you burn, improve appearance and muscle tone and reduce the risk of injury. 

• Flexibility: flexibility assessment is fundamental; enhancing flexibility helps prevent injury, muscle soreness and improve athletic performance and posture.

• Stretch techniques: Improve posture and increase flexibility

• Nutrition counseling: Improve eating habits through healthier food choice decisions

• Weight management: discuss and evaluate your current situation, and thorough program of sustainable lifestyle change (the services of a registered dietitian may be need.

Personal Training Programs:

• Strength and Resistance Training As a personal trainer and fitness coach, I find strength training to be the most effective way to increase the strength of the entire body including bones, ligaments, and even self-image and esteem. (One-half pound of muscle is lost every year after the age of 25 therefore reduces the resting metabolic rate (RMR) by one-percent every year. That equals per day, 50 less calories burned. That 1/2 a pound loss of lean muscle fiber equates to a weight gain of 5 pounds of pure fat. That's just for 1/2 pound lost.) A reduction in RMR means that the body is less capable to utilize the food that we consume as energy therefore the food get stored as fat. Strength training prevents the significant loss of muscle, lowered resting metabolic rate (RMR), and increased weight gain over the lifespan. Both males and females benefit from a strength-training program and experience reduced risk of injury and increased balance. Women do not have the testosterone to become bulky when strength training. Instead, they experience a sense of power and control through their body movements.

• - Functional strength training to train the body to enhance coordination, muscular strength and endurance, to meet the challenges of sports performance and to better perform the types of movements we use for everyday living. Functional Strength Training is an integrated approach to strength training focused on exercising multiple muscles and joints together instead of working muscles in isolation as with conventional strength training. Functional Straining Training emphasizes the body's core muscles - abdomen and back - as stabilizers. The core plays an important role in nearly every sports activity. Functional Straining Training uses: free weights such as Cable machines, Dumbbells, Medicine balls, Physioballs (also called Swiss balls or exercise balls, Resistance tubes, Rocker and wobble boards, Balance disks.

• - Balance Training is an integral part of quality training programs and provide injury prevention and performance enhancement. All ages and body types benefit from balance training and report increased muscle tone, coordination, motor skills, and body control. The elderly experience less falls and accident-related deaths while younger clients experience improved muscle strength and endurance for their cardiovascular and strength-training sessions.

• - Calisthenics are another critical element to a quality training program. Calisthenics consists of several anaerobic moves that help to increase body flexibility and strength. Many are familiar with the traditional calisthenics exercises like push-ups and sit-ups yet they are scientifically proven and highly effective. Calisthenics do not require weights and use your body weight as resistance. Consider incorporating each fitness element to create a well-rounded training program.

• - Plyometrics are comprised of explosive movements that develop muscular power and force. Plyometrics are used to increase strength and power in movements such as punches, kicks, squats, and vertical jumps. Think of a kangaroo as an example. Unlike calisthenics, some plyometric moves use weights and tools like medicine balls (weighted balls) to execute the exercises. Since plyometrics are so explosive, it is very important to gradually incorporate them if appropriate. You should not perform plyometric moves if you are recovering from an injury or are a fitness beginner. In those cases, working with a personal trainer like me and a complete medical history are paramount in injury prevention.

• - Cardio Kick boxing is a trendy yet effective way to burn calories and strengthen your entire body. If you are familiar with Taebo, Krav Maga, or other martial art forms, you have seen elements of kickboxing in action. Kickboxing serves as a full-body workout that when executed well, can tone your body with punches and kicks as well as relieve tension and stress. You will experience muscle definition, a firmer midsection, and strong calves and hamstrings which elongate the body. Kickboxing is not for every temperament or body type so make sure your exercise program is something you are comfortable doing long-term. It is essential to learn proper technique and form with kickboxing or you will be doing more harm to your body than good.

• - Core strength training Essentially, core training is strength and balance training for your abdominal and back muscles. Core training is excellent for improving your functional fitness or your ability to complete daily physical tasks like taking out the trash or picking up a child. Core training works on the deep muscles of the torso and require contracting and stretching of various muscles in the midsection. Weights, exercise bands, BOSU balls, and other tools are used to train the core yet in many cases, body weight is sufficient.

1070 Thomas Jefferson St. NW | Washington, DC 20007 | 202-441-2348

Personal Trainer Washington DC

Disclaimer Privacy Policy AboutUs Home Price Testimonials Tips Contact Location links Site Map