This site uses cookies. By continuing to browse the site, you are agreeing to our use of cookies.
OKLearn moreWe may request cookies to be set on your device. We use cookies to let us know when you visit our websites, how you interact with us, to enrich your user experience, and to customize your relationship with our website.
Click on the different category headings to find out more. You can also change some of your preferences. Note that blocking some types of cookies may impact your experience on our websites and the services we are able to offer.
These cookies are strictly necessary to provide you with services available through our website and to use some of its features.
Because these cookies are strictly necessary to deliver the website, refusing them will have impact how our site functions. You always can block or delete cookies by changing your browser settings and force blocking all cookies on this website. But this will always prompt you to accept/refuse cookies when revisiting our site.
We fully respect if you want to refuse cookies but to avoid asking you again and again kindly allow us to store a cookie for that. You are free to opt out any time or opt in for other cookies to get a better experience. If you refuse cookies we will remove all set cookies in our domain.
We provide you with a list of stored cookies on your computer in our domain so you can check what we stored. Due to security reasons we are not able to show or modify cookies from other domains. You can check these in your browser security settings.
These cookies collect information that is used either in aggregate form to help us understand how our website is being used or how effective our marketing campaigns are, or to help us customize our website and application for you in order to enhance your experience.
If you do not want that we track your visit to our site you can disable tracking in your browser here:
We also use different external services like Google Webfonts, Google Maps, and external Video providers. Since these providers may collect personal data like your IP address we allow you to block them here. Please be aware that this might heavily reduce the functionality and appearance of our site. Changes will take effect once you reload the page.
Google Webfont Settings:
Google Map Settings:
Google reCaptcha Settings:
Vimeo and Youtube video embeds:
The following cookies are also needed - You can choose if you want to allow them:
You can read about our cookies and privacy settings in detail on our Privacy Policy Page.
Terms and ConditionsSchedule a Free 25-minute assessment during the month of May HERE.
Fitness Technology Trends: What’s Next in Personal Training?
Articles, Cardio, Flexibility, Group, Stability, StrengthThanks to technological advancements, personal training now extends beyond traditional gym settings and is becoming even more individualized, allowing you to train in ways that work best for you. Innovative tools and platforms create new possibilities and enhance the support and accessibility you receive. At Monarch Fitness Coaching, we believe in leveraging technology to improve your training and maximize your progress.
Costa Rica: Rain Forests, Beautiful Beaches, and Pura Vida
Articles, Cardio, Open Training, Private, Semi-PrivateLocation: Costa Rica
Type of Travel: An active vacation filled with pura vida
Ages: Children to active older adults
Winter in Chicago can be dark and cold. Looking for a getaway where you can enjoy the outside, participate in a variety of activities, see beautiful sights, and experience another culture? Costa Rica might be the perfect destination for you. As an added bonus, if you are traveling from Chicago, there are direct flights, and Costa Rica is in the same time zone.
Greg and Coach Heather visited Costa Rica over new year and put their training to the test by participating in a variety of activities including ziplining, traversing hanging bridges, rappelling, swimming, surfing, walking on the beach, hiking, and cliff jumping. (Though the cliffs were small, Coach Heather admits she considered turning back!)
Want to find out more about Greg’s and Heather’s personal training programs and their experience in Costa Rica?
Making Exercise A Habit: Five Tips to Avoid Burnout and Stay Consistent with Your Fitness Routine
Articles, Cardio, Group, Open Training, Training AdviceMaking exercise a habit is challenging. Burnout and lack of consistency are two of the most important factors contributing to low success rates. Sticking to a routine, especially if you’re juggling work, family, and other responsibilities, may seem impossible. At Monarch Fitness Coaching, we understand that avoiding burnout and staying on track is not easy. Find out five practical tips to help you develop the exercise habit and how the personal trainers at Monarch Fitness Coaching are able to support your efforts.
Why Hire A Personal Trainer? Monarch Fitness Coaching Clients Share Their Thoughts
Articles, Cardio, Fitness Coaching Program, Flexibility, Group, Open Training, Private, Semi-Private, Stability, Strength, Training AdviceIntroduction:
Personal training can be very beneficial. A personal trainer can provide safe, effective, efficient training while educating you on proper form and training techniques. At Monarch Fitness Coaching, our personal trainers support you and your family every step of the way. We help you specify your goals and determine measurable outcomes. We find the right fit and create a personal training plan for you. We evaluate how you are progressing and assess what adjustments need to be made for you to succeed. Finally, we celebrate your accomplishments when you meet your goals.
Wondering what our clients say about personal training? Why did they hire a personal trainer? Why do they continue with personal training? What recommendations do they have for why you should work with the personal trainers at Monarch Fitness Coaching? We have spotlighted different clients and their unique needs.
Buen Camino: El Camino de Santiago Portuguese Coastal Route
Articles, Training Advice, TravelLocation: Portugal and Spain
Type of Travel: Historical pilgrimage covering scenic coastal and inland routes through the countryside and cities.
Ages: Teens to active older adults.
In 2015, I trained my first client, Bill, age group 60–64, to walk the El Camino de Santiago, an ancient pilgrimage that ends at the shrine of the apostle Saint James in Santiago de Compostela, Spain. When I was preparing him for the trip, I knew that I, too, wanted to experience a pilgrimage of similar importance. In June of 2024, I was able to walk the Portuguese coastal route from Porto, Portugal to Santiago de Compostela with my daughter, Honore, age group 25–29, and her boyfriend, Oliver, age group 25–29, accomplishing an almost decade-long goal. The pilgrimage offered me a chance to connect with both Honore and Oliver, while viewing stunning scenery, seeing historical sites, and being immersed in different cultural experiences. I was able to disconnect from work and enjoyed the opportunity to spend most of the day outside looking out on the horizon. Plus the food was delicious and the accommodations stunning. I love that this type of travel can be a “choose your own adventure.” Unlike a race or a hike to a specific spot, you can decide the right balance of movement, camaraderie, and culture!
College Visit: UCLA
Articles, Cardio, Stability, Strength, Training Advice, TravelLocation: University of California, Los Angeles (UCLA)
Type of Travel: Visiting a college campus can be an exciting adventure, especially when one of your children is considering attending. For me it was a special opportunity to bond with my daughter, Coach Trin. We planned for lots of walking and standing.
Ages: All
When I was younger and traveling with my five children, we would often visit college campuses in the area. If it was possible, we liked going onto the athletic fields. Some favorites were Dartmouth (close to my parents house), Harvard, Boston College, and William and Mary. As the children grew older, visiting college campuses gave us the opportunity to learn about a school they were interested in attending as well as the area surrounding the school. Trin and I recently visited UCLA, a college they are interested in attending for graduate school. UCLA is located in an urban setting on over 400 acres. The weather and location meant we had plenty of opportunities to explore neighborhoods, visit the ocean, hike, go sightseeing, and learn about the campus.
Three Movement Habits to Get Your Day Off to a Great Start
Articles, Cardio, Flexibility, Stability, Strength, Training AdviceMonarch Fitness Coaching upgraded our training software, and we now have a habit tracker. The upgrade made me think about what movement habits would get everyone’s day off to a great start. What should we prioritize? The first one was easy. I have done it most of my life. Get outside and start WALKING!
Navigating from Sport Specific Training to Training for a Healthy, Fit, and Fun Life: How Personal Training Can Support Your Transformation
Articles, Flexibility, Group, Open Training, Private, Semi-Private, Stability, Strength, Training AdviceMany of our journeys with fitness began when we were quite young and participated in youth programming. We continued participating in organized athletics, often sacrificing our overall physical development. Regardless of the sport—whether it was basketball, gymnastics, baseball, soccer, swimming, or running—hyperfocusing on just one or a couple of activities limited our growth and often caused injuries.
Phoenix: Valley of The Sun
Articles, Flexibility, Stability, Strength, TravelLocation: Phoenix, Arizona
Type of Travel: An excellent outdoor adventure destination with easy access to hiking, cycling, swimming, and outdoor cultural activities for those looking for a break from gray skies and cold during winter months
Ages: All
The Phoenix area has been referred to as the Valley of the Sun and is home to hundreds of miles of hiking and cycling trails. The trails are rated “easy” to “hard” and offer options for all levels. For those who enjoy swimming, there are many outdoor pools and lakes in the area. The Phoenix area also has many organized events including hikes, walks, runs, duathlons, triathlons, and even mud runs. Monarch Fitness Coaching personal training clients Len and Cameria, along with Coach Heather, recently participated in the Lost Dutchman 8K Trail Run or Walk.
Why You Should Consider a Personal Trainer
Articles, Group, Open Training, Private, Semi-Private, Training AdviceAre you looking to make changes to your fitness plan but aren’t certain where to start? A personal trainer might be the answer. Personal trainers help you accomplish your goals by creating a progressive training program that ensures you are on a path to success. Personal trainers also provide accountability, motivation, and fitness education, and they help keep you injury free. Personal training is a great way to maximize the benefit of the time you spend training.
How To Use Personal Training To Help You Achieve Your Fitness Goals
Articles, Group, Open Training, Private, Semi-Private, Training AdvicePersonal training can be very beneficial. A personal trainer can provide safe, effective, efficient training while educating you on proper form and training techniques. But how do you ensure you are getting the most out of the time you spend with your personal trainer? How can you assess if the time you are spending is helping you achieve your fitness goals? At Monarch Fitness Coaching, our personal trainers support you every step of the way.
Choosing the Right Personal Trainer: Finding the Right Fitness Fit
Articles, Group, Open Training, Private, Semi-Private, Training AdviceThere are so many personal trainers to choose from. How can you tell if the personal trainer you are considering working with is the right fit? If your goal is to have fun and you are enjoying your workouts, you have many choices, but if you want to safely progress toward your goals, look for a personal trainer who focuses on your education and your development.
Transformative Paths: Exploring the History of the Monarch Method and the impact of Monarch Fitness Coaching
Articles, Group, Open Training, Private, Semi-Private, Training AdviceMonarch Fitness Coaching celebrated its two-year anniversary on the vibrant Main-Dempster Mile this past fall. Through years of hands-on experience and countless interactions with our clients, we developed The Monarch Method. Be it embarking on new fitness goals or navigating personal wellness journeys, transformation is at the heart of Monarch Fitness Coaching. In this Q&A, Coach Heather Collins delves into the history of our methodology and expresses gratitude to the Main-Dempster Mile community.
How to Prioritize Foot Health: Understanding the Importance of Proper Footwear; Trin’s Transition to Healthy Shoes
Articles, Flexibility, Stability, Strength, TravelThe foot plays a foundational role in our daily life by providing structural support and enabling basic movements like standing, walking, and running. Despite its importance, the foot is often overlooked. Before working with Monarch Fitness Coaching and learning about foot health, I didn’t spend time training my feet. I thought shoes had to actively cause pain to harm my feet. My concerns were blisters or foot cramps, not my long-term health. Thanks to my coaches, I am focusing on strengthening my feet. Additionally, with the support of my fitness coaching team, I started the process of transitioning to shoes that allow my feet to move well and do more. This makes me happier!
Embrace Outdoor Adventures in the Majestic Red River Gorge
Articles, TravelLocation: Red River Gorge Area in Kentucky
Type of Travel: Outdoor adventure with easy access to hiking, biking, kayaking, paddleboarding, horseback riding, zip-lining, and world-class rock climbing.
Ages: All
The Red River Gorge area in Kentucky beckons outdoor enthusiasts with its awe-inspiring natural beauty, including over 100 natural arches, and exhilarating adventures. From the moment you arrive, you’ll be captivated by the stunning landscapes and the endless possibilities. Whether you’re a beginner seeking gentle hikes or an advanced adventurer craving heart-pounding challenges, the Red River Gorge area has activities perfectly suited to your fitness level.
Why Many People Are Opting for Group Personal Training Classes Over Traditional Gyms: Advantages of Group Personal Fitness
Articles, Group, Open Training, Semi-Private“My doctor has advised me to exercise three times a week, and I agree that I should workout, but deciding what to do at the gym when I go feels overwhelming. Do I use the cardio equipment? Treadmill? Elliptical? Bike? Which one is right for me? Should I use one of the strength machines? Abductor? What is that? Or should I stretch first? And did I mention that I have a history of back pain and plantar fasciitis?” Diane, age group 65-69, wants to prioritize her health, but when she came to Monarch Fitness Coaching, she was not certain where to begin.
Transforming Lives: Monarch Fitness Coaching’s Pay-What-You-Can Program
Articles, Cardio, Flexibility, Group, Open Training, Private, Semi-Private, Stability, StrengthWe believe that all members of our community deserve to move well, do more, and be happier. Consequently, Monarch Fitness Coaching strives to make our services accessible to all of our community, irrespective of ability to pay. In our Pay-What-You-Can Program, clients are able to contribute what they can afford.
The Essential Guide to Travel Preparation and Basics
Articles, Cardio, Flexibility, Stability, Strength, TravelWith years of experience and countless conversations with our clients, one recurring theme stands out: travel. Whether it’s exploring new destinations or engaging in local adventures, travel opens up doors to unique experiences that differ greatly from our everyday routines.
When it comes to travel, preparation is key to ensuring a safe and enjoyable experience. By investing time in training and adequately preparing for your trips, you not only reduce the risk of injuries, but also enhance your overall well-being.
Len Joy’s Pursuit of Excellence in Writing and Multisport Athletics
Articles, Cardio, FlexibilityLen Joy, age group 70-74, has set goals for himself: to forestall age-related declines and to continue representing Team USA in both triathlon and duathlon. These ambitions require a tailored training program, taking into account his age, previous injuries, and demanding training schedule. Check out Len’s inspiring journey as a dedicated writer and multisport athlete on his blog: “Do Not Go Gentle…” where he shares his experiences from his first 100 races.
The Monarch Method in Practice
Articles, Cardio, Flexibility, Stability, StrengthThe Monarch Method is based on four essential foundations of living an active and healthy life: strength, cardio, stability, and flexibility. We believe that each of these foundations is interconnected and essential for maintaining a balanced and healthy lifestyle. Let’s explore some real-life case studies to see how The Monarch Method looks in practice.
Fresh Eyes: The Benefits of Collaborative Health and Fitness
Articles, Group, Open Training, Semi-PrivateWe have heard the expression “Team Work makes the Dream Work.” Teamwork is important for achieving better outcomes, improving communication, and enhancing efficiency. So, shouldn’t the same be true of fitness coaching?
Cold Weather Workouts: How to Dress to Stay Active During Winter
Articles, StabilityRegular exercise is important for your health and wellness, particularly in the winter when staying active can improve your mental health and energy. While it’s tempting to skip your workout because of the cold, the American College of Sports Medicine states it is safe to exercise in lower temperatures, provided you’re smart about it.
Stay Healthy and Happy During the Winter Months
Articles, Cardio, StabilityExercise can make people happy, but how? When we exercise, chemicals like endorphins, serotonin, and dopamine are released. Exercise also helps to reduce chemicals like adrenalin and cortisol, which may cause feelings of anxiety and tension. Additionally, exercise is a keystone habit that has numerous benefits.
Winter Walking (and Jogging) in Icy Conditions
Articles, Cardio, StabilityI take a walk most mornings. I find that I feel more energized and focused when I walk before work. Today when I went for my walk, I slipped on the ice. What happened? Is it safe to walk outside in the winter? My slip suggests that winter walking is risky. I agree. However, if you keep a few basic principles in mind, walking and even jogging in colder weather can be safe and enjoyable.
Home Gyms
FeaturedYou have everything you need in your home to train today. Space and lack of equipment do not need to be obstacles.
Clients are making use of available space to train.
What do I need to start training in my home?
Location: Find a space approximately 6‘ x 4‘. Halls work well. In front of a sofa, beside a bed, or next to a desk are good options.
Purchasing Running Shoes
Training AdviceFinding the right pair of shoes can be the difference between being comfortable during your training and being sidelined. The shoes can improve alignment and prevent injuries. Typical injuries that can occur from utilizing the incorrect shoes include: stress fractures, shin splints, plantar fasciitis, ankle pain and knee pain. The right running shoes also improve performance.
Know the answers to the following questions before you look to buy:
1) What will you be using the shoes for?
Get Warmed Up
Training AdviceWarming up prepares you both physically and mentally for increased intensity. Properly warming up ensures your muscles, joints, and signals from the brain to the muscles are working correctly. Warming up reduces the potential for injury and improves training efficiency.
When should I warm up?
A warm up should be done before all exercises that have a greater intensity then a warm up effort. Athletes should warm up for all types of training including cardio training,
Break A Sweat
Training AdviceSweating is an athlete’s internal cooling system. Sweating helps prevent the core temperature from rising to an unhealthy point. The cells and organs are protected from the dangers of overheating. According to Chris Carmichael at trainright.com, well over 50% of the energy an athlete produces becomes heat. Less than 50% of the energy results in movement.
What causes an athlete to sweat?
Sweat is a response to an increase in body temperature.
Running Outdoors—What to Wear
Training AdviceTrying to figure out what to wear to be comfortable running outside may feel overwhelming.
The following guidelines should help.
Generally, dress in snug-fitting layers made of performance material. Avoid becoming chilled. You can remove the layers as you warm up.
Coach tip: If you feel cold when you start, wear more layers. Make a loop around your starting point and drop layers off as you warm up. Once you are warmed up,