Your needs are different, and so is the focus of your training. Monarch Fitness Coaching’s unique approach prioritizes and integrates strength, cardio, flexibility, and stability into your custom training. Be able to enjoy the big and the little moments in life. Start a consultation today to assess what areas we can assist you with.
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 progressively increased.
Cardio fitness focuses on the body’s ability to supply and utilize oxygen by performing dynamic activities to raise the heart rate.
Cardio fitness is a strong indicator of overall physical health and maintains the function of your lungs, heart, and vascular system.
In order to improve cardio 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 will improve the body’s ability to utilize oxygen while a hard effort increases anaerobic capacity.
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 the healthy range of motion, passively stretching the joints, and improving active control of the joints.
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 risk of falling or injuries related to 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.
“I train so I can stand on a chair and measure my 6’3″ grandson.”
“I train with Monarch Fitness Coaching so I can #bikethedrive with my daughter.”
“I train because I want to be able to travel and see wonderful sites like the glaciers in Alaska.”
“I started training with Monarch because I wanted to be strong and healthy. I am not sufficiently self-motivated to work out on my own. I value the accountability, as well as the focus on reaching goals and avoiding injury.”
“The staff at Monarch are knowledgeable, flexible, positive, patient, and persistent. I have been able to set goals and achieve them!”
“I have 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.”
