At Monarch Fitness Coaching, we want you to be able to enjoy the big and the little moments in your life. Our certified fitness trainers know that your needs are unique, and so is the focus of your personal training. Monarch Fitness Coaching’s unique approach prioritizes and integrates strength, cardio, flexibility, and stability into a customized, comprehensive, fitness plan. Wondering why we chose this approach? Read more HERE. Ready for the first step on your path to success?
Strength is the amount of force a muscle or muscle group is able to exert.
Strength training provides many functional benefits including increased bone density; improved muscle, tendon, and ligament strength;, increased joint function; reduced risk of injury; and increased metabolism.
Strength is improved through strength training, also referred to as resistance training. Resistance, provided by body weight, bands, and weights, is used to induce muscular contraction, which improves strength. Typically the load is increased progressively.
Monarch Fitness Coaching’s certified personal trainers and coaches develop strength training programs for you which start with moving your own body weight. We work with you to improve your ability to squat, hinge, lift, carry, push, and pull, prioritizing motions you use throughout your daily life. When you are able to move your own body weight well, your certified personal trainer will add resistance bands, dumbbells, kettlebells, medicine balls, and more to your strength training program.
Cardio fitness focuses on the body’s ability to supply and utilize oxygen by performing dynamic activities to raise the heart rate.
Cardio fitness supports The function of your lungs, heart, and vascular system and is a strong indicator of overall physical health.
In order to improve cardiovascular function, (including endurance, the ability to utilize oxygen, and how quickly your heart rate recovers),, you train at different levels of exertion. For example, a moderately hard effort improves the body’s ability to utilize oxygen while a harder effort increases anaerobic capacity.
Monarch Fitness Coaching’s certified trainers develop a cardio fitness program for you that starts with adding duration and frequency to a repetitive cardio activity like walking, cycling, swimming, hiking, or jogging. Initially the priorities are low-intensity aerobic exercises and safely building your cardiovascular function by increasing duration. You then add intensity to your training while reducing either duration, frequency, or both.
Flexibility is the ability of a joint to move through a healthy, pain-free, range of motion.
Flexibility is necessary for efficient body movement. Flexibility training reduces the chance of joint injury caused by limited range of movement.
Flexibility is improved through mobility training. Mobility training focuses on moving joints through a healthy range of motion, passively stretching the joints, and improving active control of the joints.
Monarch Fitness Coaching’s certified master personal trainers and mobility experts will assess both the passive and active ranges of motion in your joints. You will learn about the minimum recommended ranges for the activities you enjoy doing. For example, being able to bend your ankle is important for walking. You will then receive a customized, fitness coaching program that improves your flexibility keeping you healthy for the activities you enjoy.
Stability is maintaining equilibrium and steady motion. Stability is necessary whether you are moving or stationary.
Stability training assists with the control of body movements and balance. Stability training can decrease the risk of falling or injuries related to loss of balance.
Stability is improved by training muscles to react to changes and stabilize joints. Stability training often involves strengthening the muscles followed by training the muscles to engage quickly to protect the joints.
Monarch Fitness Coaching’s personal trainers and certified coaches design stability programs that challenge your muscles’ ability to stabilize on uneven and wobbly surfaces, enhance your ability to move more quickly, and increase your reaction time. Our goal-focused coaching starts with ensuring you have the strength and flexibility needed to work on your stability. You will then work to boost performance in activities you enjoy such as, hiking, cycling, swimming, walking, rock climbing, and ultimate frisbee.
“Victory! I moved a sofa, a double futon, and two recliners. Twenty years ago, I’d have been injured. Thanks to Monarch Fitness Coaching, I move better.”
“After bailing out water for five hours, the reason I’m not injured and only sore is thanks to my training with Monarch Fitness Coaching.”
“I train so I can lead an active life. This weekend I loaded my truck and helped my mother move!”
“Monarch Fitness Coaching provides guidance about moving and improving my strength!”
“After training with Monarch Fitness Coaching, I realized that the root of many of my problems was an incorrect foundation, from walking to standing. I never trained those muscles and structures to move correctly. I embraced the idea of following a system that works. I committed to the Monarch Method to address these issues.”
“I am improving my hiking, running, and biking cardio performance. My workouts are tracked via my wearable, and my cardio training is adjusted based on the results.”
“Thanks to the cardio training with Monarch Fitness Coaching, I was able to easily handle the elevation changes on the El Camino de Santiago.”
“I love cardio training because I want to be able to travel and see wonderful sites like the glaciers in Alaska.”
“I came to Monarch Fitness Coaching to become healthy and have fun. Thanks to cardio and strength training, my diabetes is managed, and I have lost 57lbs.”
“I am one year post heart attack. At my annual physical, my doctor said I am healthier than he has ever seen me in over 20 years.”
“I lost over 60 lbs, and I can now easily get on and off the floor, climb stairs, and go for walks. The change has been so dramatic that my own brother didn’t even recognize me.”
“My neck hurt when I rode my bike. After training with Monarch Fitness Coaching and learning some mobility exercises, discomfort was avoided!”
“I do my mobility training first thing in the morning. The training helps my body wake up, loosens me up, and is a good way to start the day.”
“I knew I was flexible. Now I realize I am even more flexible than I thought. Thanks to mobility training, I am learning how to control my flexibility and pay attention to details, like rolling to the outside of my foot.”
“Strength training helps me improve my bone density. Additionally, I find the mental focus relaxing.”
“As a triathlete representing team U.S.A. internationally, I have found that stability training helped me to avoid injuries and allowed me to remain competitive.”
“Because of my strength and stability training, I can ski with my grandson!”
“Stability training provides the foundation that allows clients who train with Monarch Fitness Coaching to venture into different athletic endeavors, such as basketball, pickleball, kickboxing, hiking, and skiing, while feeling confident that they will remain injury-free.”
“Because of my strength and stability training, I can ski with my grandson!”
“I do flexibility and stability training so I don’t miss out on hiking and playing basketball with my nieces and nephews.”
“The flexibility training serves as an early warning system. Sometimes my joints feel ok, but then I notice an issue when I do my training. I can address the issue before it becomes a problem.”
“Thanks to Monarch Fitness Coaching, I was one of the people helping to push and dig the van out of the snow. I was getting complimented on my strength and ability to help.”
“My friends are impressed with how much I am able to easily carry, including ladders, luggage, laundry, furniture, fertilizer, plants, groceries, and pet food. I tell them I am strong because of the strength training I do at Monarch Fitness Coaching.”
