“Monarch Fitness Coaching is great for people with a long-term mindset.”
Goals: Improve overall health and fitness creating a foundation that eliminates chronic back and heel pain, allows for easily caring for and playing with the baby, and provides the base for returning to jogging.
Age Group: 40–44
Challenges: Balancing family, work, and maintaining health and fitness
Training Plan: Michael started with the six-week Health and Wellness Fitness Coaching Program and then transitioned into the Fitness Coaching Program. He attends three Group Personal Training classes and one Semi-Private Personal Training each week. He also completes active and passive flexibility training and cardio training independently.
Q and A with Michael
I am a professor at Northwestern University with a PhD in Economics from MIT. I have always been active and have enjoyed traveling and hiking around the world with my wife, Iuliana, and our friends. Recently, Iuliana and I had a baby, and we are adjusting to being new parents.
Why Monarch Fitness Coaching?
Previously I had run, strength trained, and participated in CrossFit. I knew my form was bad because stuff would start hurting. I would get injured and would stop whatever activity had caused the pain. For example, I was running 30 miles a week, when I got plantar fasciitis. I stopped running and went to physical therapy.
After the birth of my son, my back started to hurt from repeatedly picking him up off the floor. I also noticed my plantar fasciitis was returning, making it difficult to take my son on longer walks. I kept getting hurt because I didn’t have a good foundation for moving well. Monarch Fitness Coaching prioritizes developing the foundations, which is exactly what I need.
How Did You Start?
I began by completing the on-line assessment and scheduling a 75-minute In-Depth Consultation and Training. The sign-up process was straightforward. I chose the date, time, and location for my in-person consultation. Zoom was also an option.
Find the on-line assessment link HERE and the link to schedule your In-Depth Consultation and Training HERE.
After signing up, I received an email with all the necessary information. I completed three standard waivers. The studio provided clear instructions for entry through a side gate using a code. The space feels secure and private. Clients train barefoot, in socks, or with indoor shoes. I chose to train barefoot. Although the email mentioned bringing a yoga mat, I didn’t end up needing one, since the studio has mats available.
What Was Your In-Depth Consultation and Training Experience Like?
Training goal discussion: The personal training session began with a discussion about my goals. My personal trainer took notes and asked me about short-term and long-term goals, exercise history—including what I liked doing—and where I had had problems, injuries, training availability, and what I needed to succeed.
Movement pattern evaluation
My personal trainer used Monarch Fitness Coaching’s training software to record my movement patterns for the following:
- Standing position: I learned that I stand in a biased and unbalanced position.
- Strength (squats, lunges, pushups, planks, and hanging): I added pull-ups to my list of goals.
- Balance (standing on one foot and walking heel to toe): I externally rotate from my left hip and then internally rotate. It looks like my toes are pointing out and my knee is pointing in.
- Flexibility ( toes, ankles, knees, hips, spine, shoulders, scapula and wrists): My limited ankle mobility contributes to plantar fasciitis and back pain.
- Cardio (walking and jogging): My limited ankle mobility and maladaptive stabilizing movement pattern mean that I am at risk for injury when walking and jogging.
I was not surprised to learn that I didn’t have the foundations I need for walking. Once I saw the videos and pictures of me standing and moving, I understood that walking could also be a problem. I was glad to learn that lifting the baby was helping me get stronger. I needed to continue building my strength.
Immediate feedback to get you started progressing toward your goals: I was shown exercises like cat-cows and McKenzie back bends to help improve my back function. I was also shown ankle exercises to help with my plantar fasciitis.
Plan to keep you moving forward toward your goals: Both the Health and Wellness Fitness Coaching Program and One-on-One Personal Training were options that would work well for me.
Why Did You Choose A Health and Wellness Fitness Coaching Program?
The cost benefit of the Health and Wellness Fitness Coaching Program compared to personal training made the most sense to me. The Health and Wellness Fitness Coaching Program lasts six weeks and includes personal training sessions that can be used outside of the six-week period. The total cost of the program was less than if I purchased the same number of personal training sessions. The program includes the following:
Personal Training One-On-One: The program includes 300 minutes of personal training. I was able to schedule personal training in 75-minute, 50-minute, or 25-minute blocks. I used both the 50-minute and 25-minute options. I found the 25-minute training fit with my schedule. The amount of new information I received came in digestible amounts. I still have 25 minutes remaining and will use the personal training session when I feel I need more individual attention. During the one-on-one personal training, I appreciated receiving the individual detailed feedback that helped me rapidly start to build new foundations.
Independent training: I had been doing physical therapy exercises prior to starting training with Monarch Fitness Coaching. My personal trainer evaluated the exercises and provided me with an updated custom set of daily exercises that built on the foundation I already had. I received the exercises in a daily email and used Monarch Fitness Coaching’s software to review the instructions, videos of the exercises, and specific feedback for me. Additionally, I began tracking my steps and noted that when I added more steps quickly, sometimes even doubling my average, my plantar fasciitis flared. The independent training has helped me to establish good habits. I appreciate how the homework changes as I progress.
Photo: Would love some options.
Semi-Private Personal Training: I attend Semi-Private Personal Training once a week and usually use the time to complete the exercises I typically do during my independent training. I like having a specific time set aside, and I appreciate the opportunity to ask questions and get feedback on how I am moving. Most weeks, there are adjustments to my exercises. Weekly updates to my training plan ensure that I am getting the most out of the time I am spending training independently.
Group Personal Training: Once I had an understanding of the foundations needed for a Group Personal Training program, I was able to join the class. I like how the small group training programs are progressive. I typically do my own thing and have my own workpoints for each of the exercises. Clients progress at their own pace and are provided with individual adjustments. The focus is on individual feedback and modifications. I learn a lot from hearing other people’s feedback.
Open Training: Open training is a great opportunity to come into the studio or join via Zoom and do your homework. I appreciate the accountability and having a trainer available for general feedback.
Coaching Software: The software is fully customized and easy to use. There is a checklist that has helped me develop the habit of doing my daily homework. My personal training provides feedback on my workouts. For example, when Coach Heather noticed that my step count had doubled, she recommended increasing the amount of time I was spending stretching my ankle and also doing more ankle mobility work.
How Was The Transition To A Fitness Coaching Program?
I had a smooth transition from the six-week Health and Wellness Fitness Coaching Program to the monthly Fitness Coaching Program. I found the twelve personal training sessions included in the Health and Wellness Fitness Coaching program adequate to prepare me for training more independently. By the end of the initial six weeks, I had a schedule that worked for me.
As part of my Fitness Coaching Program, I participate in weekly Semi-Private Personal Training, Group Personal Training, and independent flexibility and cardio training. I am continuing to progress toward my goals.
Anything Else You Would Like To Add?
Monarch Fitness Coaching is great for people with a long-term mindset. I used to enjoy high-intensity workouts and trying to pack on muscle, but I would often end up in pain or injured. Now, I’m more focused on moving well instead of just working hard. I’ve worked with trainers before, but none have provided the level of customization that Monarch Fitness Coaching offers. My workouts are specifically designed to meet my goals of staying fit and healthy for the long term.
