“The ability to move well has an incredible impact on your quality of life and begins with science-backed training that builds active, usable ranges of motion and neurological control. Through education, individualized programming, and consistency, you will be empowered to live the life you envision and develop a health and wellness toolkit that supports informed, intentional decision-making.”
In order to best meet your individual needs, I offer a variety of in-person, on-site, and virtual services. Many clients start with either a Functional Range Assessment® or an In-Depth Consultation and Training. From there, we’ll determine the combination of services that best supports your needs and helps you move toward your goals. Not certain what the best fit is for you?
Functional Range Assessments® (FRA®) follow a measurement-based system that evaluates passive and active ranges of motion while providing you with an objective measure of your movement capacity for every articulation (joint). During the FRA®, recommendations will be provided to target your specific deficits and get you started on the path toward meeting your goals.
The In-Depth Consultation and Training session relies heavily on the Functional Range Assessment® (FRA®) system. FRA® is a measurement-based system that evaluates your movement capacity, allowing us to better prioritize management decisions regarding training. During the In-Depth Consultation and Training, you will be provided with training recommendations that target your specific deficits.
Following the Functional Range Conditioning® (FRC®) system, personal training is ideal for getting started, evaluating your progress, and maximizing the effectiveness of your training time. One 25-minute training session per month is included as part of your Fitness Coaching Program.
Small Group Personal Training combines the best of group fitness classes with personal training. All group personal training sessions are programmed by our FRC® certified trainers and led by our certified personal trainers. You will be provided with individual workpoints that target your goals and address your deficits. Unlimited sessions are included as part of your Fitness Coaching Program.
Independent training works well if you do not need to be supervised but still want accountability and feedback. All independent training workouts are programmed by our FRC® certified trainers. Independent training allows you to complete your workout in the location of your choice, on your own time. Unlimited sessions are included as part of your Fitness Coaching Program.
Complete your assigned independent training in-studio or via Zoom. All open training workouts are programmed by our FRC® certified trainers and supervised by our certified personal trainers. Open training works well if you want accountability and feel more comfortable completing training in a supervised setting. Unlimited sessions are included as part of your Fitness Coaching Program.
The Monarch Method is grounded in the Functional Range System® (FRS®). FRS® is a comprehensive, scientifically backed program that focuses on assessing, enhancing, and maintaining strength, flexibility, and stability while providing you with the foundation to improve cardiovascular performance.
Strength training with the FRS Internal Strength Model® (ISM®) focuses on internal strength and control while simultaneously working on external displays of strength, prioritizing functional movements that you use throughout your daily life.
Following the Functional Range System® (FRS®), stability training relies heavily on both internal and external displays of strength and control, improving your ability to maintain a fixed position, react to changes in your environment, and reduce the likelihood of having an acute injury.
Utilizing both Functional Range Conditioning® (FRC®) and Kinstretch®, flexibility training improves both your passive and active range of motion, ensuring that as you develop more flexibility, you are simultaneously developing strength and control.
Cardio training within the Functional Range System® (FRS®) starts with gradually increasing zone 2 training and builds to higher intensity cardio training, helping to strengthen your heart and lungs, improving circulation, lowering blood pressure, and boosting mood.
I began my fitness career leading group classes in swimming, cycling, core, bootcamp, and circuit training. Over time, I noticed a pattern: many clients, despite consistent effort, struggled to reach their goals and often suffered sidelining injuries. Drawing on my background in competitive running, swimming, triathlon, and skiing, I identified two key factors in sustainable progress: 1. A focus on movement capacity, and 2. A multidisciplinary approach that integrates the best practices across health and wellness disciplines.
These factors became the foundation of Monarch Fitness Coaching, where you receive a combination of the best of individual training, group training, supervised open training, and independent training with a Functional Range Conditioning® (FRC®) focus and the structured support that truly leads to a lasting, positive transformation.
From a young age, being active has always been my source of joy and solace. As a child, I remember skiing down snowy slopes on Christmas Day, swimming in the pouring rain before I had to sit in a car to go on our summer vacation, and playing for hours on the playground. As an adult, some of my favorite activities have been taking early-morning walks to the local coffee shop, swimming, cycling, and running at the lakefront, often with little children in tow, and training at Monarch Fitness Coaching with my family. In order to continue enjoying the activities I love, I focus on improving movement capacity through Functional Range Conditioning® (FRC®) training.
”After surgery on my wrist and physical therapy, my wrist still wasn’t functioning well. Heather introduced me to FRC®. It’s working.”
”Heather programs open training to improve my ability to walk for longer distances and on inclines. When I was traveling with my daughter, she commented on how amazed she was with my progress.”
”Personal training with Heather helps provide structure and keeps me moving well. Both are key to my continued sobriety.”
”I had the most amazing Disney wedding, thanks to my training with Heather. Not only did I look amazing, but she ensured I had the endurance to enjoy the entire day.”
”Heather is working with me to improve my horseback riding using the FRS Internal Strength Model®. She was able to diagnose a lack of strength and control in my spine and hips and is helping me address these issues.”
”Mobility training with Heather helped me rehab my ankle after a sprain.”
”I had the most amazing 80th birthday trip to Spain. Heather not only prepared us for the trip, but she also came with us, ensuring everyone remained active and healthy.”
”I am legally blind and was searching for a place to train. Most personal trainers and gyms are not able to provide the necessary accommodations. Monarch Fitness Coaching and Coach Heather were able to easily modify training to meet my needs.
”Heather trained me for the El Camino de Santiago. The mobility work was the key.”
”I was looking for a place to work out that would be inclusive for all bodies and abilities. I haven’t found that to be the case in larger gyms I have visited. Heather understands my fitness goals and makes me feel included.”
“As I age, Heather has changed the focus of my training. We spend more time maintaining my usable range of motion. The FRC® training helps me continue to compete in triathlons internationally for Team U.S.A.
Creating a world where people are empowered to move well, do more, and be happier.
Monarch Fitness Coaching trains people with mobility issues that can limit one’s ability to lead a desired active life. Our focus is on clients over 45 and those with special needs.
We want to make fitness easy and comfortable for you! We offer a variety options to meet you where you are. We provide fitness options:
