Working with a personal trainer is one of the best ways to reach your wellness goals. Whether you’re new to fitness and workouts or an experienced gym-goer looking for a bit more support, I can help you move your body in a way that has you feeling strong and healthy.
—I’m also working as a personal trainer at All Bodies Strong in Portland, OR. For more information about this gym, check it their services page here: All Bodies Strong.—
What you get with me as your personal trainer:
- An initial consultation where we talk about some basic goals, health history, and any prior exercise experience you may have.
- Health and fitness assessments where we’ll work together to get a better understanding of your physical health, establish your starting points, and set some achievable goals
- Workout plans tailored to your body and your goals, updated and tweaked as you get stronger.
- In-home or virtual guidance with each workout.
- In-home: I drive to you and guide you through your workout from the comfort of your own home. If you don’t have any workout gear, I can provide some for our sessions.
- Virtual: You choose a time and I’ll be there to watch your form and help answer any questions that pop-up. I can demonstrate the exercise in real time with you or send recordings if needed.
- Workout trackers, checklists, information packets, demonstrations, and any written instructions you find useful in supporting your wellness goals.
- Support and accountability through the whole program. Clear communication and respect while we train together.
(For an in-depth guide to my coaching policies, please check out my Coaching Guidelines and Expectations here)
BASIC FORMAT OF A WORKOUT SESSION
This is a general overview of what a basic workout session COULD look like. Each person has different needs and your program might look different.
| ACTIVITY | 45-MINUTE SESSION | 60-MINUTE SESSION |
| WARM-UP | In a 45-minute session, you are responsible for completing a warm-up BEFORE the personal training session begins. I will plan out suggested warm-ups appropriate for you and your goals. They usually take 5-10 minutes with the goal of getting your blood flowing and muscles ready for exercise. | In a 60-minute session, I will guide you through a warm-up that is specific to the workout I have planned for the day. It will include a little bit of cardio activity and some dynamic stretching. Warm-ups usually take 5-10 minutes with the goal of getting your blood flowing and muscles ready for exercise. |
| CONDITIONING / EXERCISE | After health and fitness assessments are completed, we will go over your goals. With your goals in mind, I will plan out your workouts week-by-week. Each session will have a focus that is tied to your goals (strength, endurance, health specific, etc). The exercise portion will make up the bulk of our sessions, lasting anywhere from 30-45 minutes. There will be a heavy emphasis on form in the beginning and I will monitor your progress and make the proper adjustments to the volume of each exercise as you get stronger (this can be increasing reps, sets, resistance, or duration of an exercise). | |
| COOLDOWN | The cooldown lasts about 5 minutes. I will guide you through a quick movement sequence in order to allow your body to adjust from exercise to rest. The goal is to help clear the muscles of accumulated lactic acid and prevent blood from pooling in your limbs. This will look different for everyone and can range from a step sequence to a quick yoga flow. | |
| STATIC STRETCHING | Like with the warm-up, those who choose the 45-minute sessions are expected to do static stretching following each workout. I will guide you through the first stretching sequence and write up a plan for you to follow for future workouts, each lasting about 5 minutes long. Static stretching helps keep our muscles and joints healthy. Doing static stretching post-workout also helps clear out accumulated lactic acid which helps prevent soreness the next day. | At the end of a 60-minute session, I will lead you through a static stretching sequence. This will last about 5 minutes. Each session will have a specific stretching sequence designed to support the workout you completed for the day. Static stretching helps keep our muscles and joints healthy. Doing static stretching post-workout also helps clear out accumulated lactic acid which helps prevent soreness the next day. |
1-ON-1 PERSONAL TRAINING PRICING
| SESSION LENGTH | SINGLE SESSION | 4-SESSION PACKAGE | 8-SESSION PACKAGE | 12-SESSION PACKAGE |
| 45 minutes | $65 | $250 ($62.50 / session) | $480 ($60 / session) | $696 ($58.00 / session) |
| 60 minutes | $75 | $290 ($72.50 / session) | $560 ($70 / session) | $816 ($68.00 / session) |
If you are interested in personal training, please fill out the Coaching Interest Form here. For all other questions, please use the form below. Thank you!
I'm Coach Rose 