“During my In-Depth Consultation and Training, I received comprehensive tests. My personal trainer explained patiently how personal training would help me within the year to prepare for my wedding. After the first examination, I followed the plan and was guided step by step.”
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.
“Despite being 65 years old and having survived a heart attack, I can confidently say that I am currently in the best shape of my life.”
Goals: Long-term overall health and fitness, improve cardiovascular function, prehab and injury prevention, six days a week training
Age Group: 65-69
Challenges: Finding the time to work out while running a business and needing to travel for work
Training Plan: Following a heart attack, Randy’s independent training program has focused on improving his cardiovascular function and ensuring he remains injury-free. He follows a plan that prioritizes five phases of cardio training: base, build, taper, peak, and recovery. These five training phases have been utilized for decades by athletes who compete in endurance sports like running, cycling, triathlon, cross-country skiing, and open-water swimming. Randy’s workouts include detailed warm-up instructions, cardio duration, distance, pace, and targeted heart rates for higher exertion and recovery efforts.
Using Monarch Fitness Coaching’s training software, Randy provides feedback, including duration, distance, average heart rate, max heart rate, time in each training zone, speed, pace, and recovery time. Thanks to his commitment and the support he receives from Coach Heather, at Randy’s annual physical, his doctor said that Randy is healthier than he has ever seen him in over 20 years.
“Being injured can be really discouraging. It’s easy to wonder if you’ll ever get back to normal. At other studios, you might get lost in that feeling, but at Monarch, there’s a lot of positivity that isn’t performative. They really care about how you’re doing and are constantly checking in to see how you’re progressing. Their exceptional expertise and commitment to helping you achieve your goals enables you to move forward no matter what your challenges.”
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
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.
“Trying to be healthy is not vain. I want to travel and see the world with my husband. Before training with Monarch, I wouldn’t have been able to do it.”
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.
“We must do it together. We are each other’s motivation.”
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.
“As an ICU nurse working with Covid patients, I am grateful that Monarch Fitness Coaching is keeping me physically and mentally strong.”
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.
Finding the right pair of shoes can be the difference between being comfortable during your training and being sidelined. The shoes can improve alignment and prevent injuries. Typical injuries that can occur from utilizing the incorrect shoes include: stress fractures, shin splints, plantar fasciitis, ankle pain and knee pain. The right running shoes also improve performance.
Know the answers to the following questions before you look to buy:
Sweating is an athlete’s internal cooling system. Sweating helps prevent the core temperature from rising to an unhealthy point. The cells and organs are protected from the dangers of overheating. According to Chris Carmichael at trainright.com, well over 50% of the energy an athlete produces becomes heat. Less than 50% of the energy results in movement.
What causes an athlete to sweat?
Sweat is a response to an increase in body temperature.
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