“I haven’t found another personal training studio that offers this many options.”
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.
“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.
“My daughter, Angela, was right. Monarch Fitness Coaching has what I am looking for: a welcoming training space, with knowledgeable personal trainers, small group training, and community”
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.
“During my In-Depth Consultation and Training, I received comprehensive tests. My personal trainer explained patiently how personal training would help me within the year to prepare for my wedding. After the first examination, I followed the plan and was guided step by step.”
Goals: Prepare for a Disney wedding and improve overall strength, stability, and mobility for travel and daily living
Age Group: 25-29
Challenges: Find time to train consistently
Training Plan: Xining has weekly one-on-one personal training sessions either in-person or via Zoom.
“If I never trained, I would be sitting in a chair being immobile and thinking that was how growing older was supposed to be. Instead, this last year, I planted 56 native plants.”
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.
“Despite being 65 years old and having survived a heart attack, I can confidently say that I am currently in the best shape of my life.”
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.
“Being injured can be really discouraging. It’s easy to wonder if you’ll ever get back to normal. At other studios, you might get lost in that feeling, but at Monarch, there’s a lot of positivity that isn’t performative. They really care about how you’re doing and are constantly checking in to see how you’re progressing. Their exceptional expertise and commitment to helping you achieve your goals enables you to move forward no matter what your challenges.”
Goals: Maintain overall health and fitness, return to an active lifestyle, improve balance and stability, endurance, and strength including core, plus ride e-bike to the barn and go horseback riding
Training Plan: After completing her initial In-Depth Consultation and Training, Jeannemarie enrolled in Monarch’s six-week Health and Wellness Fitness Coaching Program. The program provided her with the necessary foundation and personalized attention to start her on a path of sustainable growth. She has recently transitioned to the Fitness Coaching Program. (Congratulations to Jeannemarie on her progress so far!)
Jeannemarie came to Monarch Fitness Coaching after being hit by a car, which left her with a knee injury and resulting pain in her leg. Her goal was to return to an active lifestyle that included riding her beloved horse, Faith.
Jeannemarie has been working closely with her personal training team to improve both her passive and active range of motion through daily mobility work. The team has also gradually increased the amount of activity she has on a daily basis including walking and cycling duration. Jeannemarie participates in weekly group personal training programs designed to safely improve her strength and balance.
“Trying to be healthy is not vain. I want to travel and see the world with my husband. Before training with Monarch, I wouldn’t have been able to do it.”
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.
“We must do it together. We are each other’s motivation.”
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.
“I wouldn’t be doing all the things I’m doing today if it weren’t for Monarch Fitness Coaching.”
Goals:
Maintain overall health and fitness,
Improve mobility, strength, balance, and stability
Garden, rake the lawn, and shovel with ease
Continue exploring the world
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.
“As an ICU nurse working with Covid patients, I am grateful that Monarch Fitness Coaching is keeping me physically and mentally strong.”
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.
“I came to Monarch to become healthy and have fun. Now, my diabetes is managed, and I have lost 57 lbs.”
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.
“After working with Monarch on stability training, I can keep up with my four grandsons. I even play soccer with them.”
Goals: Remain mobile and independent
Age Group: 75-79
Challenges: Improving mobility following hip surgery and being able to stand on one foot.
Training Plan: Diane focuses on flexibility, strength, and stability. She trains in-person one time per week and remotely two times. Diane has workouts she completes independently on the other days
When Diane began training with Monarch Fitness Coaching, she was surprised to learn that something as small as toe mobility was the root cause of her instability and previous hip issues.
Diane’s personal training team focused on improving the passive and active range of motion in Diane’s toes. Today she can stand on one foot for over 30 seconds and participate in activities like hiking and soccer.
“It is easy to find excuses for why you can’t do something, especially as you get older. Monarch Fitness Coaching has helped me understand what I can do to forestall age-related declines.”
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.
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