All our packages include an initial assessment and evaluation, a resistance and cardiovascular training program design, a review of mobility/flexibility training, and coaching to work through the process – ensuring your success. The only separate fee is the cost of the nutrition coaching or yoga instruction.

Every session is different but a general framework would start with soft tissue work like foam rolling and static stretching to release tight or overactive muscles. We then move through a dynamic warm up to activate key muscles and movements. After which moving through a series of strength and/or power movements before any cardio or metabolic training. We optionally end with a cool down and full body facilitated stretch.

We offer more than the typical gym’s “cookie cutter” workouts. Each session is a tool to address the unique needs of the client. We design long term programs for every client meant to show measurable, objective results over a set period of time.

Although everyone is different, most people start feeling different in as little as two weeks. It usually takes about four to six weeks to see major changes in body composition. All of these are markers and measured objectively along the way.

Sessions typically last 60 minutes but can be adjusted as needed. We typically recommend meeting with a trainer at least two times per week to build consistency. After which, clients can decide what timetable works best for them.

We all go through injuries. With coaching, we can tailor certain exercises to help fit your needs. Through the use of corrective or therapeutic exercises, we can help prevent and treat common acute and chronic injures leading to a better balanced and resilient body.

No, you do not have to join a gym to be successful with home training. Most exercise programs can be performed at a gym or at home.

Yes! We can and will provide all necessary equipment for in home training. This includes dumbbells, kettlebells, bands, TRX trainers, gliders and more. Since we focus mainly on functional movements, equipment needs are often minimal. We do encourage clients to have their own equipment at home if that is their primary place to exercise.

Coaching is for men and women who want to get in the best shape of their lives, for the rest of their lives. It is for people who want personal accountability, a structured nutritional program to follow, and a coach to help keep them consistent and on track. The main focus of the program is to strategically help you improve your eating and exercise habits within the context of your daily life. We do not give a crazy diet or exercise program to follow; instead, we help build the habits you need to get results that last.

This is not a “diet”. In fact, we discourage the idea of “dieting” (as a verb) all together. Instead, we look to change mindset, behavior, environment and thereby lifestyle to create sustainable, long term change. This is done slowly and progressively by building and stacking habits, creating great change without great effort.

No, we don’t give out meal plans. Meal plans and diets are not really that useful or sustainable long term. People often feel like they are either “on” them or “off” them. They feel like they have failed and are beyond hope if they are not eating perfectly at every meal. Our approach is completely different: We help you build a set of sustainable habits that will serve you for the rest of your life. This means you get to choose, with the help of your coach, which foods are best for you, when to eat those foods, and how much to eat of them.

No, nutrition coaching programs require an additional fee. While we often talk about healthy lifestyles choices and even make some recommendations during training sessions, we are not able to provide a complete coaching program in this context. Nutrition coaching is always more effective when it is given full attention and done in the appropriate setting. We do encourage clients to incorporate some aspect of nutrition coaching into their programs as the greatest results almost always come through the combination of exercise and nutrition.

As always, this depends on your unique goals, situation and experience. We recommend a consultation and baseline assessment to get an idea of where you stand. Thereafter, your coach can recommend the duration and frequency of coaching sessions.

Outcome based or evidence based coaching simply means using objective data, gathered through various assessments to shape the coaching process. We look at how certain markers change over time as an indication of progress. We can then decide what the next appropriate steps will be and repeat this process until the client’s goals have been reached.

Online coaching is a 12 month body transformation program that guides you through important, yet sustainable, changes in your eating and lifestyle habits with help from an expert coach. All our programs specialize in taking complex nutritional problems and breaking them down into strategic daily practices; doable daily actions that are designed to fit into a busy lifestyle. These daily habits that are formulated to deliver results!

Unlike stretching or fitness training, yoga is more than just physical postures. The physical practice of yoga, or asana, is only one of eight “limbs” of yoga. Even within this physical practice, yoga is unique because we connect the movement of the body and the fluctuations of the mind to the rhythm of our breath. Connecting the mind, body, and breath helps us to direct our attention inward. Through this process, we learn to recognize our habitual thought patterns without labeling them, judging them, or trying to change them. We become more aware of our experiences from moment to moment. The awareness that we cultivate is what makes yoga a practice, rather than a task or a goal to be achieved. Both mind and body will most likely become much more flexible by through yoga.

We primarily teach a Vinyasa Yoga with influences from other styles such as ashtanga, anusara and power. This is first and foremost a breath based practice, teaching students to link movement with breath thereby exploring the relationship between the mind and body. Our creative and flowing sequences of postures also explore links in the myofascial chain, allowing students to discover deep connections of interdependent muscles and tissue.

Ideally, yoga is meant to be a daily practice. As that is quite overwhelming to a beginner, we recommend you set a goal you can realistically keep. Consistency is the key; it is far better to attend one class per week without fail than to attend four classes one week, none for the next two weeks, one the next week, etc. The more you practice, the better you will feel, and the more you will want to practice!

It mostly depends on the style of yoga, as well as the frequency and intensity with which you practice. Although the focus in yoga goes beyond the physical, a regular practice of Vinyasa will not only open your mind and offer you a fresh perspective on life, but also change your body. Yoga provides different benefits from traditional aerobic or strength workouts, but it does still help create long lean muscles and cultivate flexibility and greater range of motion in joints. Just as important, as you move into an improved state of well being, you will begin making choices off the mat that will also improve your health. We do recommend that students engage in a variety of complementary physical activities with yoga as one of the key parts.

You are a perfect candidate for yoga! Many people think that they need to have a degree of flexibility to begin yoga, but that is a little bit like thinking that you need to be able to be able to surf in order to take a surfing lessons. Come as you are and you will find that yoga will help you become more flexible in both body and mind.

We do our best to modify poses, often with the use of yoga props (blocks, straps, blankets, bolsters) to make them accessible to all students. We do however encourage students to become familiar with some basic poses before attending a group class. Private or semi private yoga classes are a good way for new students to become comfortable with the the basics, building a foundation they can then take to group classes.

Yoga is a philosophy, not a religion, though it can have a spiritual component. Asana, or the physical practice of yoga is only one of eight parts of that philosophy. Patanjali, the father of yoga, was the first to write about these parts in the Yoga Sutra, which provides a framework of spiritual growth and mastery over the mind and body. Yoga can be practiced by individuals of all beliefs. In order to practice, you simply need to stay open to receive the benefits that the practice provides.

Yoga seeks to put us in touch with our spiritual core, our innermost nature, that which or who we truly are.