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.
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.
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.
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.
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.
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.
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.
