What are your hours?
We are open 7 days a week by appointment.
Monday–Thursday 5:30 a.m. – 8 p.m.
Friday 5:30 a.m.– 6 p.m.
Saturday and Sunday 7 a.m. – 5 p.m.
What are your rates?
- Assessments
- Personal Training:
- Heather
- 25 minutes $80 ($60 with Fitness Coaching Program)
- 50 minutes $160 ($120 with Fitness Coaching Program)
- 75 minutes $240 ($180 with Fitness Coaching Program)
- Will: email at info@monarchfitnescoaching.com to schedule training
- Heather
- Group Personal Training:
- 25-minute $20
- 50-minute $40
- 75-minute $60
- Health and Wellness Fitness Coaching Program: $850
- Monthly Packages (Fitness Coaching Program): starting at $350
If our personal training plan pricing is outside of your budget, consider scheduling a FREE 10-minute consultation to learn more about our programs and what might work for you.
How do I schedule my training sessions?
Schedule with Monarch Fitness Coaching HERE.
What should I expect during my Functional Range Assessment® (FRA®)?
Our FRA® certified trainer uses a measurement based system that evaluates passive and active ranges of motion, providing an objective measure of your movement capacity for every articulation (joint). Training recommendations will then be provided to target your specific deficits.
Who: Open to anyone, not just those planning to continue training with Monarch Fitness Coaching.
Where: In-person at our studio (928 Chicago Avenue, Evanston, IL) or via Zoom.
When: Schedule HERE.
Why: Get an expert assessment of your current fitness level along with actionable steps to move you toward your goals.
Duration: 2 hours
What should I expect during my In-Depth Consultation and Training?
Our Functional Range Assessment® (FRA®) certified trainer follows a measurement based system that evaluates your movement capacity, allowing you to better prioritize your management decisions regarding training. You will be provided with training recommendations that target your specific deficits.
Who: Open to anyone, not just those planning to continue training with Monarch Fitness Coaching
Where: In-person at our studio (928 Chicago Avenue, Evanston, IL) or via Zoom.
When: Schedule HERE.
Why: Get an expert assessment of your current fitness level along with actionable steps to move you toward your goals.
Duration: 75 minutes
What’s included in my Health and Wellness Fitness Coaching Program?
Following an initial assessment, many clients choose to participate in the Health and Wellness Coaching Program as their next step.
The six-week Health and Wellness Fitness Coaching Program is developed by our Functional Range Conditioning® (FRC®) and Functional Range Assessment® (FRA®) certified trainers and targets your specific deficits. Unlike most programs, you receive detailed, personalized feedback about how you are moving and how your choices impact your ability to reach your goals. No two training programs are the same.
Your program may include the following. You pick what works best for you.
- Six personal training sessions (50 minutes)
- A detailed daily plan with written and video instructions, as well as exercise duration, frequency, and intensity
- Unlimited group personal training
- Unlimited open training
- Unlimited messaging with timely response time
- Unlimited modifications to your plan
- Timely feedback to keep you moving toward your goals
- Reduced cost for personal training from $80 to $60 per 25 minutes (48-hour cancellation policy)
- Automatically transition to Monthly Fitness Coaching Program (30-day cancellation policy)
- You pick what works best for you.
Location: 928 Chicago Avenue, Evanston, virtual, or the location of your choice (additional fee may apply)
Duration: 6 weeks
Prerequisites: An assessment is required prior to participation. Schedule HERE.
Cost: $850.
What’s included in my Fitness Coaching Program?
Your Fitness Coaching Program is developed by our Functional Range Conditioning® (FRC®) and Functional Range Assessment® (FRA®) certified trainers and targets your specific deficits. Unlike most programs, you receive detailed, personalized feedback about how you are moving and how your choices impact your ability to reach your goals. No two training programs are the same.
Your program may include the following. You pick what works best for you.
- A detailed daily plan with written and video instructions, as well as exercise duration, frequency, and intensity
- One personal training session per month
- Unlimited group personal training
- Unlimited open training
- Unlimited messaging with timely response time
- Unlimited modifications to your plan
- Timely feedback to keep you moving toward your goals
- Reduced cost for personal training from $80 to $60 per 25 minutes (48-hour cancellation policy)
- You pick what works best for you.
Location: 928 Chicago Avenue, Evanston, virtual, or the location of your choice (additional fee may apply)
Duration: customized based on your training needs
Prerequisites: An assessment is required prior to participation. Schedule HERE.
Cost: Starting at $350 per month.
When do you offer Personal Training?
We offer personal training 7 days a week by appointment.
Monday – Thursday 5:30 a.m. – 8 p.m.
Friday 5:30 a.m. – 6 p.m.
Saturday and Sunday 7 a.m. – 5 p.m.
Schedule HERE.
When do you offer Small Group Personal Training?
We offer small group personal training 7 days a week by appointment. Schedule HERE.
When do you offer Open Training?
We offer open training 7 days a week by appointment.
Monday – Thursday 5:30 a.m. – 8 p.m.
Friday 5:30 a.m. – 6 p.m.
Saturday and Sunday 7 a.m. – 5 p.m.
Schedule HERE.
How do I find out more before committing?
Monarch Fitness Coaching offers a FREE consultation. During the consultation, you will be able to ask questions and will receive training recommendations. Schedule HERE.
What should I expect during a Functional Range Assessment® and Training?
Our FRA® certified trainer uses a measurement based system that evaluates passive and active ranges of motion, providing an objective measure of your movement capacity for every articulation (joint). Training recommendations will then be provided to target your specific deficits. Schedule HERE.
What should I expect during an In-Depth Consultation and Training?
Our FRA® certified trainer follows a measurement based system that evaluates your movement capacity, allowing you to better prioritize your management decisions regarding training. You will be provided with training recommendations that target your specific deficits. Schedule HERE.
What should I expect during a Mobility Group Personal Training Class?
Participate in a Kinstretch® based movement enhancement system that focuses on improving body control, flexibility, and usable range of motion through joint-specific training. Kinstretch® incorporates a self-assessment system that will help you address pain and dysfunction, increase physical longevity, and improve performance.
What should I expect during a Strength Group Personal Training Class?
Following the FRS® Internal Strength Model, you will focus on internal mechanics and tissue-specific adaptations in order to improve the strength and function of the body. Concurrently, you will develop external displays of strength consistent with traditional strength training.
What should I expect during a Stability and Strength Group Personal Training Class?
Following the FRS® Internal Strength Model, you will focus on internal mechanics and tissue-specific adaptations in order to improve stability and strength. Concurrently, you will develop external displays of stability and reaction.
What should I expect during a Core Group Personal Training Class?
Following FRC®, original strength resets, and the Postural Restoration Institute models, you will address the primary contributors of postural kinetic movement dysfunction while concurrently improving external displays of core function.
What should I expect during a Foundations for Healthy Movement Group Personal Training Class?
You will receive an introduction to the FRC®, original strength resets, and the Postural Restoration Institute models, as well as the basics of external strength training.
What should I expect during Open Training?
Complete your assigned independent training (homework) in a supervised setting in the studio, or join via Zoom during any group personal training.
How Does Independent Training Work?
Monarch Fitness Coaching’s certified Functional Range Conditioning® (FRC®) coaches and certified personal trainers will develop a training program for you that prioritizes your individual goals. You will be assigned workouts through our software, which includes videos, written instructions, sets, reps, and specific feedback customized for you. You complete your assigned workout in the location of your choice, at the time you choose. Communicate with your coach either through the training app or online by adding comments, videos, and results to your workout. Independent training works well for clients who want flexibility, accountability, and feedback.
What Do Functional Range Conditioning® (FRC®) Certified Trainers Do?
Functional Range Conditioning® (FRC)® certified trainers offer you advanced training in all aspects of the Functional Range System®, including its utilization for:
- Mobility training
- Articular (joint) health and maintenance
- Joint strengthening
- Rehabilitation
- Performance enhancement
Functional Range Conditioning® (FRC)® certified trainers are also trained in a variety of other topics:
- BioFLOW Anatomy
- Biomechanics
- Physiology of stretching
- Articular function and neurology
- Progressive tissue loading and adaptation
- Cellular Tensegrity
- Cellular morphogenesis and biophysics
- Flow psychology
What Do Functional Range Assessment® (FRA®) Certified Trainers Do?
Functional Range Assessment® (FRA®) certified coaches apply a measurement based assessment system that provides objective measures of movement capacity for each and every articulation. The trainer is then able to provide you with training inputs directed at your specific deficits.
The FRA® certified coaches are also knowledgeable in a variety of concepts including:
- FRA® training measurement procedures
- Articular (joint) health and maintenance
- Advanced Controlled Articular Rotations assessment and interpretation
- Neurophysiology as it applies to Functional Anatomy Systems
- Dynamic systems theory as it relates to movement creation and interpretation
- Advanced Functional Range Conditioning® FRC® programming
- Joint strengthening advanced
- Clinical assessment and interpretation
What Do Kinstretch® Certified Trainers Do?
Your Kinstretch® trainer is also certified in Functional Range Conditioning® (FRC®), making them extremely knowledgeable in human movement, biomechanics, and body control development. That means that your KINSTRETCH® instructor is highly trained in spotting and correcting dysfunctions in your body as you practice. Your Kinstretch® trainer knows that to maintain your body’s function, it often means doing more than a few classes per week. As such, part of the Kinstretch® methodology is dedicated to providing you with home exercise assignments to promote joint health and longevity.
What Do Functional Range Internal Strength Model® (FRSIM®) Certified Trainers Do?
Functional Range Internal Strength Model® (FRSIM®) certified coaches are trained in the application of the seven Internal Strength Input Cycles, each intended to create tissue-specific adaptations. In addition, they are able to simultaneously program both internal inputs to cultivate capacity in biological tissues, along with traditional external displays of functional, specific strength. The coaches are able to offer a variety of strength training services to you.
What if I can’t keep up?
Your personal trainer works with you every step of the way to determine the training that works best for you. You will be introduced to new exercises slowly and only move on to group classes or more advanced movements when you are ready.
I am going to have surgery. When should I schedule training?
The Functional Range Conditioning® (FRC®) system prepares you for surgery. Prior to your surgery, work with our FRC® certified personal trainers to improve both the neurological capacity and mechanical function of your joints. We will coordinate with your physical therapist and surgeon to ensure the optimal results.
I just had surgery. When should I schedule training?
Start using Functional Range Conditioning® (FRC®) as soon as possible following surgery. Most of our clients begin using their FRC® the same day they have surgery. Using the FRC® system following surgery improves both the neurological capacity and mechanical function of your joints, ensuring optimal results. We will coordinate with your physical therapist and surgeon to ensure optimal results and address any deficits.
What if I can‘t afford Monarch Fitness Coaching’s services?
We know that health and fitness services may cost more than some members of our community can afford. 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.
Monarch Fitness Coaching’s Pay-What-You-Can Program allows you to work within your budget, so we can provide you with the support you need to progress toward your goals.
Want to find out more? Schedule a FREE consultation HERE.
What Training is Required for Personal Trainers?
At Monarch Fitness Coaching, our personal trainers (fitness coaches) are required to have a personal training certification and Functional Range Conditioning® (FRC®) training. Most of our coaches have numerous certifications. Additionally, we require our coaches to complete the Monarch Fitness Coaching Certification process.
The Monarch Method Assistant Personal Training Certification Program trains our coaches to work one-on-one with you while under the supervision of another personal trainer. Additionally, the assistant personal trainers serve as aids and may supervise open training. The certification program takes 3–6 months.
The Monarch Small Group Personal Training Certification Program trains our certified personal trainers to provide personal training to individuals. The certification program takes 6–12 months.
The Monarch Method Group Personal Training Certification Program trains our certified group personal trainers to instruct group personal training modules. The certification program takes 6–12 months.
The Monarch Method Program Design Certification teaches our coaches, who are certified in Functional Range Conditioning® (FRC®) personal training and small group personal training, to develop programming for individuals, small groups, and group personal training. The certification program takes 18–24 months.
What Do Personal Trainers Do?
Personal trainers offer a variety of services to clients. At Monarch Fitness Coaching, our personal trainers provide you with the following:
- Assessments
- Exercise programming
- One-on-one training
- Shared personal training
- Group personal training
- Customized independent personal training
- Support during open training
- Nutrition support
What is One-On-One Training?
Monarch Fitness Coaching’s certified Functional Range Conditioning® (FRC®) coaches and certified personal trainers will develop a training program that is customized to your unique needs. You will be guided through your session step by step, resulting in the maximum benefit from your training time. We offer one-on-one personal training seven days a week, making it easy to find a time that works with your schedule. If you are looking for accountability, customization, efficient use of time, and feedback on form, you will find one-on-one personal training beneficial.
What is Small Group Personal Training?
Monarch Fitness Coaching’s certified Functional Range Conditioning® (FRC®) coaches and certified personal trainers will guide you through a training program that prioritizes and integrates the Functional Range System® in order to improve your strength, stability, and mobility.
Prior to attending group personal training, you will be able to view your program through Monarch Fitness Coaching’s training software, which includes videos, written instructions, sets, reps, and specific feedback customized for you. You will work alongside other individuals who have similar goals. We offer multiple small group personal training sessions seven days a week. If you are looking for camaraderie, learn well working with others, and want accountability, customization, and guidance, you will find group personal training beneficial.
What is Cardio Fitness?
Monarch Fitness Coaching’s certified cardio training specialists develop your cardio training program in order to improve your ability to take in oxygen and deliver it to your muscles and organs. Walking, jogging, hiking, cycling, swimming, rowing, stair climbing, and cross-country skiing are examples of aerobic exercises that may build your cardio fitness, also called cardiovascular fitness and cardiorespiratory fitness. Cardio fitness training programs start with low-intensity aerobic exercises and safely build your cardiovascular function by increasing duration, then intensity. In addition to improving your cardio fitness, cardio training improves your stamina, boosts your mood, helps you live longer, improves brain function, and reduces your risk of many diseases, including heart disease, high blood pressure, and diabetes.
What Should I Expect From a Personal Trainer?
Our Functional Range Assessment® (FRA®) certified trainers will spend time evaluating how you are moving before assigning external training inputs. Most clients start with an assessment. We also recommend starting with our small group personal training for mobility, core, and foundations. All programs incorporate an assessment component.
Competent personal trainers, like those at Monarch Fitness Coaching, will take the time to understand your goals and current fitness level. If a personal trainer ever suggests that you should start training before an evaluation, you might want to treat this like a red flag. If the trainer doesn’t understand your needs, the workout will be less effective and might lead to injury.
Are Personal Training Programs Individualized?
All training programs at Monarch Fitness Coaching, including one-on-one training, small group personal training, open training, and independent training, are individualized. If you are in a shared personal training time at Monarch Fitness Coaching, the people you are sharing with will be working on different developmental skills and deficits. Your work point for an exercise may be different from the people training with you. One example of this is for push-ups. You might be doing the push-up on a 30-inch box, another person might be doing the push-up on a wall, and a third person might be doing scapula mobility work.
At other gyms and studios, some personal trainers do not provide individualized programs. If you notice that your program is not customized to meet your individual goals, the personal trainer you are working with might not be a good fit. The lack of focus on your individual needs will make the workout less effective and might lead to injury.
What is Virtual Personal Training
Monarch Fitness Coaching provides virtual training for one-on-one personal training, small group personal training, and open training. Monarch Fitness Coaching utilizes Zoom for our virtual personal training. According to their website, “Zoom is a communication platform that allows users to connect with video, audio, phone, and chat. Using Zoom requires an internet connection and a supported device.”
Virtual personal training allows you to complete your training from the location of your choice. If you are short on time on a particular day or cannot make it into the studio, virtual personal training is an excellent option.
Over 95% of our clients train virtually at some point. Approximately 20% of our clients train primarily virtually.
How Does Virtual Personal Training Work?
Most clients find they need to set up a six-foot by two-foot training space. All Monarch Fitness Coaching Programs include links to virtual training supported by Zoom. Click on the provided link to join your training. If it is your first time using Zoom, you will be prompted to create an account. Most clients find that using their phone camera provides the best views for their personal trainer (coach) to give feedback.
Depending on your goals and the areas you are working to develop, your coach will ask you to provide side, front, or back views. Often, the coach is able to see you in a way that isn’t always possible in the studio. We have found that a combination of in-person and virtual personal training is very beneficial and do not see a disadvantage to training exclusively virtually.
How is Monarch Fitness Coaching Different from a Traditional Gym?
Your needs are different, and so is the focus of your training. At a traditional gym, you are given access to equipment, but are not provided with guidance on how to progress toward your goals. Monarch Fitness Coaching’s unique approach is grounded in the Functional Range Conditioning® (FRC®) system, as well as Original Strength Resets, and the Postural Restoration Institute training. We integrate strength, cardio, flexibility, and stability into custom training for you.
What is Monarch Fitness Coaching’s Origin Story?
Coach Heather, the owner and lead personal trainer of Monarch Fitness Coaching, has always cherished being active and spending time outdoors. For her, movement is not just a physical act, but a means of emotional regulation, as well as a source of joy and solace.
When Coach Heather began teaching group fitness classes including cycling, core, and circuit, she observed that clients did not make progress toward their goals and often hurt themselves despite putting in the time and effort. Reflecting on her experience competing and coaching in sports like running, swimming, cycling, orienteering, and skiing, she identified two key factors for success: 1) an emphasis on movement patterns and healthy form, and 2) a multidisciplinary approach that utilizes best practices from many different health and wellness disciplines. That realization became the foundation of Monarch Fitness Coaching.
What’s the Story Behind the Name of Your Business?
Monarch Fitness Coaching is about transforming the way people move through life. The monarch butterfly represents possibility and the power of transformation. Heather, owner and lead trainer of Monarch Fitness Coaching, has a personal connection with the monarch butterfly as a symbol of her home state, Vermont. Additionally, the monarch butterfly’s migration is often observed in Evanston. Naming the business Monarch Fitness Coaching felt like the perfect representation.
What Monarch Clients Say
“I train so I can work in my garden, take care of my plants, and enjoy life.”
“I was able not only to meet my goals, but surpass them. I’ve never been able to accomplish as much on my own or without getting injured.”
“With cardio, strength, and flexibility training, I can hike and bird-watch with my dog, Wheeler.”
“Monarch Fitness Coaching really knows their stuff. I have lost 70 lbs., and I feel and look great.”
“Because of my strength and stability training, I can ski with my granddaughter!”
“Thanks to Monarch Fitness Coaching, hip and back pain no longer interferes with driving, golf, and basketball.”
