I'm Coach Rose

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

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)

HOW IT WORKS

• After our initial consultation, we will talk about your goals and scheduling. Some people opt to train once a week for 4 weeks, others want to train 4 days in one week- both people will be paying for a 4-session package.
• If you want to work out with me once a week for 4 weeks but want to work out a few days on your own, I will write up your plan with the expectation that you do the workout, track your progress, and write down notes and questions for when we meet next.
  • If you need me to lead you through a session, that will either count toward the package you paid for, or you can pay for an individual session.
  • Once we workout together a few times, you’ll be able to do some workouts on your own. The goal isn’t to have a personal trainer forever, the goal is to build a healthy habit that you can sustain long-term, on you own. And I’m happy to help you get there, no matter how long it takes.
• In-Person Sessions
  • Once a contract is signed and we’ve done the fitness assessments, we’ll schedule our sessions.I typically work in the homes of my clients but if you’d like to take a workout outside on a pretty day, we can modify and meet up at the park.I’ll lead you through the workout and provide form corrections, modifications, and any progressions/regressions you may need.I’ll keep track of your rest time, weights, reps, and sets. If you choose to workout on your own during the week using a plan I wrote for you, I expect you to keep track of your weights, reps, and sets. These help me determine when to progress you to the next level.It is expected that we both respect each other’s time and space while working together. If at any time either of us feels uncomfortable, we will speak up and talk things through.To maintain good boundaries, I will pack up and leave promptly at the end of our sessions. I will check-in before I leave to see how you’re feeling after the workout. I will also check in the day after, via email or text, to see if you’re experiencing any extreme fatigue or soreness. This may be a sign of overtraining and tells me to pull back on the volume of exercise for our next session.
  • Between sessions, feel free to ask questions that come up. If your goal is to workout on days we don’t meet, I will write up a general workout plan for you to use during those days.
    • We won’t meet but if doing these workouts supports your goal, I may check in to see how your workout went that day.
    • Feel free to contact me on these days if you have a question, just please keep in mind I may be busy and won’t answer right away.
• Virtual Sessions
  • We can do the virtual sessions a number of different ways. It is based on your level of comfort.
    • Monitored workout session: You do the workout in front of the camera and I will correct your form as needed.
      • Your camera will need to show your full bodyI will ask you to turn to the side if I need a better view of your formPlease limit distractions in the background
      Pre / Post Workout Check-in and Form Analysis: We sign on at a specific time and go over the workout. I’ll give you the exercises, ask you to perform them so I can correct your form, and then you can do the workout off camera. After an hour or so, we meet back and talk about what worked and what didn’t
      • This is great if you’re shy and don’t feel comfortable working out on cameraI won’t be able to correct your form in real time but I can jump on and help you if needed- The hour is booked just for you, so I’m there if you need it.These sessions tend to run longer than typical 1 hour sessions because of the pre and post check-ins. There is no extra charge for this because I feel they’re important.
  • I’m still new to working out virtually so it’s a learning process for both you and me. We will figure out what works together.

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!