O2Fitness prioritizes an individualized approach and personal trainer-client relationship. Following an initial consultation to assess your current fitness and future goals, the Functional Movement Screen (FMS) is used to assess your biomechanics and movement patterns. The fitness assessment and subsequent training prescription also relies heavily on data from a recommended Vo2 max or Lactate Threshold test.
The FMS consists of seven exercises which identify an individual’s weak links in movement patterns. This information is then utilized to develop an individualized program to improve weak movement patterns resulting in greater movement efficiency, improved performance and reduced injury potential.
The FMS sets the ground-work for a systematic approach that improves movement quality. Efficient movement patterns are established through simple corrective exercises, and then strength and fitness are developed via more vigorous complicated maneuvers. Each prescribed movement and exercise effectively challenge mobility, stability, coordination, balance as well as fire the neural system – equating to more bang for your training time buck. This movement-based approach differs significantly from a traditional strength programs that rely on training body parts and single joint movements.
A fitness program constructed on the foundation of quality movement affords injury-prevention and durability, in addition to accelerating your fitness gains.
The FMS-based development of effective movement preparation and core stability workouts, along with the development of energy systems, and regeneration strategies act as the foundational cornerstones to this dynamic, individualized strength conditioning program.
Your engagement via education and understanding of the training and how each and every workout contributes toward your fitness goal is the key to your success.
The final ingredient to attain your fitness and life of health is sticking with it – Julie provides that valuable trainer’s objectivity and accountability.
Plans
All programs require a 12 week commitment and $75 start up fee. Sign up for one year and receive 10% off your total cost.
Ascent
Goal: Introduction to structured systematic training
- Individual consultation and review of previous training
- Improve overall general fitness with four-week training blocks customized to individual’s goals and schedule
- Training delivered via trainingpeaks.com
- Description of daily workouts
- Communication by phone once/month
- Communication by email once/week client initiated or once/month coach initiation
Bike fit, Gait Analysis, Vo2max and LT test: 10%off
Strength workouts: Individualized based on the individual’s physical assessment and goals
Movement Preparation and core stability workouts: General, written description and acces to o2fitness website instructional videos
Nutritional guidance: General
Individual training sessions: Not included. Individual training sessions $65/h.
Summer, outside weekly group training sessions: $15
Winter training groups in gym and on-snow price as noted
Cost: 12-week commitment required:23 years and under $150/4 weeks; Master athletes- $200/4 weeks
Approach
Goal: To achieve, improve and maintain general fitness and overall wellness with training plan based on FMS and physiological test results (heart rate and power zones). Training based on scientific data to maximize client’s training time to attain individual goals.
- Individual consultation and review of previous training
- Weekly program developed based on individual’s progress and adaptation to training load
- Specific workouts prescribed utilizing FMS, heart rate and/or power meter zones
- Description of workouts
- Communication by phone once a week client or coach initiated
- Communication by email daily client initiated and once a week coach initiated
- Mental strategies/tactics to achieve and maintain a lifestyle of fitness, overall health and wellness
Bike fit, Gait Analysis, Vo2max and LT test: 15%off
Strength workouts: Individualized, based on individual’s Functional Movement Screen (FMS) results
Movement preparation and core stability workouts: Individualized, based on individual’s FMS results
Nutritional guidance: General
Individual training sessions: One hour of training every four weeks included. Additional training sessions $65/h.
Summer, outside weekly group training sessions: $10
Winter training groups in gym and on-snow: 10% discount
Cost: 12 week commitment required:$250/month
Peak
Goal: Train clients dedicated to reaching their fitness potential. Goal-specific training based on individual client’s FMS and physiological test results (heart rate and power zones), in order to maximize client’s training time in reaching their fitness goals.
- Individual consultation and review of previous training
- Weekly program developed based on individual’s progress and adaptation to training load
- Specific workouts prescribed utilizing FMS, heart rate and/or power meter zones
- Description of workouts
- Training modifications as needed based on this client communication/feedback
- Sport specific technique drills, Dartfish video analysis and instruction
- Communication by phone once a week client or coach initiated
- Communication by email unlimited client initiated and once a week coach initiated
- Mental strategies/tactics to achieve and maintain a lifestyle of fitness, overall health and wellness
Bike fit, Gait Analysis Vo2max and LT tests: 25% off
Strength workouts: Individualized – based on physical assessment and goals, goal specific excercises
Movement preparation and core stability workouts: Individualized – based on physical assessment, goal specific
Nutritional guidance: Individualized
Personal Training sessions: Two hours of training every four weeks. Additional training sessions $65/h.
Summer, outside Weekly group training sessions: Comp
Winter training groups in gym and on-snow: 20% discount
Cost with 12 week commitment required: $450/month
A la carte training and conditioning
Individual, one-on-on training sessions – Clients contracted for daily, 4-week coaching plans $65/hour; clients not contracted for coaching plan $90/hour with two hour minimum.
Getting started… determine the plan which best suits your goals. Fill out the client questionnaire – either online or pdf, and pdf release/waiver, and email to jyoung@o2fitness.net.
We look forward to working with you.
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