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.
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!
Many of our journeys with fitness began when we were quite young and participated in youth programming. We continued participating in organized athletics, often sacrificing our overall physical development. Regardless of the sport—whether it was basketball, gymnastics, baseball, soccer, swimming, or running—hyperfocusing on just one or a couple of activities limited our growth and often caused injuries.
Location: Phoenix, Arizona
Type of Travel: An excellent outdoor adventure destination with easy access to hiking, cycling, swimming, and outdoor cultural activities for those looking for a break from gray skies and cold during winter months
Ages: All
The Phoenix area has been referred to as the Valley of the Sun and is home to hundreds of miles of hiking and cycling trails. The trails are rated “easy” to “hard” and offer options for all levels. For those who enjoy swimming, there are many outdoor pools and lakes in the area. The Phoenix area also has many organized events including hikes, walks, runs, duathlons, triathlons, and even mud runs. Monarch Fitness Coaching personal training clients Len and Cameria, along with Coach Heather, recently participated in the Lost Dutchman 8K Trail Run or Walk.
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.
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.
The foot plays a foundational role in our daily life by providing structural support and enabling basic movements like standing, walking, and running. Despite its importance, the foot is often overlooked. Before working with Monarch Fitness Coaching and learning about foot health, I didn’t spend time training my feet. I thought shoes had to actively cause pain to harm my feet. My concerns were blisters or foot cramps, not my long-term health. Thanks to my coaches, I am focusing on strengthening my feet. Additionally, with the support of my fitness coaching team, I started the process of transitioning to shoes that allow my feet to move well and do more. This makes me happier!
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.
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
Age Group: 60-64
Challenges: Staying motivated amidst difficult setbacks
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.
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.
Regular exercise is important for your health and wellness, particularly in the winter when staying active can improve your mental health and energy. While it’s tempting to skip your workout because of the cold, the American College of Sports Medicine states it is safe to exercise in lower temperatures, provided you’re smart about it.
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: 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.
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.
