Thanks 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.
Location: 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 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.
Goals: Follow a sustainable training program which results in the ability to stay fit and active. Utilize strength training as a keystone habit that improves physical and mental function, and maintain mobility—focusing on shoulders, hips, and knees.
Age Group: 55–59
Challenges: Highly variable work schedule
Training Plan: Tamra has a Fitness Coaching Program and attends three group personal training classes each week. She also independently completes active and passive flexibility training and cardio training.
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.
Introduction:
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.
Goals: Develop a base level of fitness that allows for traveling with her daughter, Angela, and Angela’s travel company, Rome and Gather. Improve overall health and fitness, and be active, feel strong, and feel good.
Age Group: 75-79
Challenges: Initially, developing awareness of movement patterns and fully understanding the importance of improving gradually
Training Plan: Cecelia has a Fitness Coaching Program and attends five small group training classes as well as a semi-private personal training each week. She also completes active and passive flexibility training and cardio independently.
Location: 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.
Monarch 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!
Goals: Participate in group personal training programs that provide social engagement while allowing for individualized training that improves overall health and fitness.
Age Group: 70-74
Challenges: Confidence in myself
Training Plan: Susan uses Monarch Fitness Coaching’s training software. The software allows her to have custom workpoints during group personal training classes. For example, Susan might be doing a push-up on the floor when other participants are doing push-ups on the wall. This allows Susan to have lots of socialization, structure, and progression! Additionally, Susan independently completes cardio and mobility training.
Goals: Long-term overall health and fitness, improve cardiovascular function, prehab and injury prevention, six days a week training
Age Group: 65-69
Challenges: Finding the time to work out while running a business and needing to travel for work
Training Plan: Following a heart attack, Randy’s independent training program has focused on improving his cardiovascular function and ensuring he remains injury-free. He follows a plan that prioritizes five phases of cardio training: base, build, taper, peak, and recovery. These five training phases have been utilized for decades by athletes who compete in endurance sports like running, cycling, triathlon, cross-country skiing, and open-water swimming. Randy’s workouts include detailed warm-up instructions, cardio duration, distance, pace, and targeted heart rates for higher exertion and recovery efforts.
Using Monarch Fitness Coaching’s training software, Randy provides feedback, including duration, distance, average heart rate, max heart rate, time in each training zone, speed, pace, and recovery time. Thanks to his commitment and the support he receives from Coach Heather, at Randy’s annual physical, his doctor said that Randy is healthier than he has ever seen him in over 20 years.
We 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.
With 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, 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 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.
Goals: Develop a habit of following an effective and efficient training program that builds the foundation for an active retirement.
Age Group: 50-54
Challenges: Remaining consistent and developing new habits
Training Plan: Kathy’s Fitness Coaching Program includes in-person and independent training. Her training prioritizes improving all four disciplines of The Monarch Method: strength, stability, flexibility and cardio. By combining these disciplines, Kathy has put herself on the path to aging well.
Kathy sought out Monarch Fitness Coaching because of a series of health scares, including getting Covid during March 2020. Kathy feared she would be unable to live the life she and John, her husband, imagined.
Kathy’s personal training team has focused on developing a sustainable program that supports her goals. Creating a consistent, balanced, schedule, which is filled with activities that Kathy can look forward to, has been a top priority.
Goals: Follow a program that includes strength and cardiovascular training and supports overall health and wellness
Age Group: 50-54
Challenges: Improving active mobility and learning to control hypermobile joints, especially the spine
Training Plan: John uses in-person and independent training. He focuses on improving his cardio function, stability, and mobility.
John sought out Monarch Fitness Coaching because of his desire to do all the things he and his wife, Kathy, planned for an active retirement. When Kathy started having health problems, they became serious about improving their ability to lead an active life.
John’s personal training team initially focused on improving his mobility and cardiovascular function. As John improved, he was able to add working on strength. The training directly impacts John’s ability to move with ease throughout his busy life and prepare for an injury-free, active retirement.
Goals:
Age Group: 80-84
Challenges: Improving and maintaining stability
Training Plan: Lois participates in in-person and occasionally, when traveling, virtual training. She focuses on improving the strength and stability required to continue moving with ease.
Lois sought out Monarch Fitness Coaching when usual activities became more challenging. Whether traveling, skiing, or sailing, as she aged, Lois wanted to continue going on adventures and having fun.
Lois’ personal training team initially focused on improving her strength and stability. As Lois improved, she was able to add biking, swimming, and jogging in preparation for sprint triathlons. At 72 years old, Lois placed second. Now, at 80 years old (happy birthday, Lois!), she remains healthy and fit, especially when compared to her peers. Lois stated that without the coaching team’s knowledge of her history and ability, “I won’t be doing things I’m doing today.
Exercise 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.
Goals: Injury prevention and prehab, staying active and healthy
Age Group: 45-49
Challenges: Balancing working as a nurse, raising a family, and finding time to train.
Training Plan: Margaret uses in-person and virtual training. She focuses on improving the strength and stability required for her job. Additionally, Margaret does cardio training independently to reduce stress and feel good.
Margaret sought out Monarch Fitness Coaching because of her concern about remaining injury free. Many of her nursing colleagues were experiencing on-the-job injuries.
Margaret’s personal training team initially focused on improving her strength and cardiovascular function. As Margaret improved, she was able to add working on reaction time and stability. The training directly impacts Margaret’s ability to stabilize her ICU clients and keep them upright as their body weight shifts when she is helping them to stand and move.
Goals: Manage type 2 diabetes, have fun
Age Group: 50-54
Challenges: Eating healthy when socializing with friends, consistency
Training Plan: Jon has personal training three times a week, focusing on cardio, strength, and stability. He also participates in group training three times a week.
Jon had worked with Center for Independent Futures and seen some success training. In order to continue progressing toward meeting his goals of keeping his blood sugar down and training consistently, he realized he needed additional support.
Jon has been able to maintain that consistency thanks to his training team, the software training program that Monarch utilizes, and virtual training.
Goals: Forestall age related declines, continue representing team USA in both triathlon and duathlon
Age Group: 70-74
Challenges: Developing new habits
Training Plan: Len has independent cardio workouts for swimming, cycling, and running as well as personal training for strength and stability.
Len learned from writing workshops that you can’t get better if you aren’t told what you are doing wrong and how to fix it. He realized that in order to reach his goals, he needed a personal trainer.
Len likes the customized, technical approach to training that Monarch Fitness Coaching offers. Because of his goals, age, previous injuries, and training schedule, he needed a customized training plan. Books with training plans, online, training programs and generic group workouts didn’t work for Len.
I 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.
