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Personal Training
4-Week Personal Training
$500.00
A 4-week personal training session typically consists of structured fitness programs designed to help individuals achieve their fitness goals. The general outline of what a session might entail:
· Week 1: Assessment and Goal Setting
· Weeks 2 and 3: Training and Progression
· Week 4: Evaluation and Future Planning
Client will receive 2 sessions per week for the duration of 4 weeks. A 30-minute consultation is included in this package.
Personal Training
8-Week Personal Training
$1,000.00
An 8-week personal training session offers an extended period to work towards your fitness goals, allowing for more progress and refinement. Here’s a general outline of what you might expect during an 8-week personal training session:
· Weeks 1 and 2: Assessment and Goal Setting
· Weeks 3 and 4: Foundation and Progression
· Weeks 5 and 6: Intermediate Training and Variations
· Weeks 7 and 8: Refinement and Evaluation
Client will receive 2 sessions per week for the duration of 8 weeks. A 30-minute consultation is included in this package.
Personal Training by the Hour
1-Hour Personal Training
$65.00
A 1-hour personal training session is a focused and efficient workout guided by a personal trainer. The breakdown of what you might expect during a session:
· Warm-up (5-10 minutes)
· Main workout (40-45 minutes)
· Cool-down and Stretching (5-10 minutes)
It is important to communicate with your trainer about any discomfort, limitations, or questions you may have during the session. This way, they can tailor the workout to your needs and ensure a safe and effective training experience.
Online Personal Training
4-Week Online Personal Training
$500.00
A 4-week online training session offers the convenience of accessing personal guidance and tailored workouts form the comfort of your own space. Here’s an overview of what you might expect during a session:
· Week 1: Assessment and Goal Setting
· Weeks 2 and 3: Customized Workout Plans and Support
· Week 4: Evaluation and Progression
Throughout the 4-week session, clear communication with your online personal trainer is crucial. You should update them on any changes in your health, schedule, or preferences, allowing them to refine the workouts accordingly. While online training offer flexibility, it’s important to maintain discipline and self-motivation to follow the program consistently and make the most of your training session.
Online Personal Training
8-Week Online Personal Training
$1,000.00
An 8-week online personal training session provides an extended period of work towards your fitness goals with the convenience of virtual guidance and support. Here’s a general outline of what you might expect during such a session:
· Weeks 1 and 2: Assessment and Goal Setting
· Weeks 3 and 4: Customized Workout Plans and Support
· Weeks 5 and 6: Progression and Accountability
· Weeks 7 and 8: Evaluation and Refinement
Throughout the 8-week session, regular communication with your online personal trainer is essential. Your dedication, consistency, and active participation are key to making the most of your online training session.
Online Training by the Hour
1-Hour Online Personal Training (Live Workout)
$65.00
A 1-hour online personal training session via live video offers the opportunity to receive real-time guidance and corrections from a personal trainer. Here’s a breakdown of what you might expect during such a session:
· Pre-session Preparation
· Warm-Up (5-10 minutes)
· Main Workout (40-45 minutes)
· Cool-down and Stretching (5-10 minutes)
Throughout the session, effective communication is key. Be attentive to your trainer’s instructions, ask questions if anything is unclear, and provide feedback on how you’re feeling or any challenges you encounter. They can provide modifications or adjustments as necessary. While the trainer can provide real-time guidance and correction, it is essential to listen to your body, work within your limits, and prioritize safety.
Customized Meal Plan
Customized Meal Plan
$85.00
Creating a customized meal plan for health and fitness requires considering individual needs, goals, and dietary preferences. We will determine the following:
· Caloric needs
· Macronutrient distribution
· Meal planning guidelines
· Meal frequency and portion control
· Individualization and adaptation
Remember, a customized meal plan should be sustainable, enjoyable, and tailored to your unique circumstances. Consulting with a qualified nutrition professional can provide personalized recommendations and ensure optimal health and fitness outcomes.
A food scale is highly recommended.
Shanell's Kitchen
Cooked & Prepared Customize Meals by Shanell*
$450.00
Shanell offers her kitchen to clients! She can personally cook 1 week worth of meals that is catered to the client's fitness goals. From Shanell's Kitchen, the client will have full meals throughout the day ready and prepared to grab-and-go from breakfast to dinner with snacks in between.
Price of service includes the paid custom meal plan, cost of food and containers, grocery shopping, cooking & preparing, and delivery.
*Client must purchase a customized meal plan, live in MA, and reside in a 20 mile radius from Quincy to receive this service.
Consultation
30-Minutes Consultation
$30.00
A 30-minute consultation with a fitness coach is a valuable opportunity to discuss your fitness goal, health and fitness assessment, training options, address any questions and concerns, and next steps and recommendations.
This consultation provides a snapshot of what a fitness coach can offer, but a comprehensive and personalized training plan typically requires ongoing collaboration and guidance. A consultation is crucial first step towards developing a successful fitness journey and finding the right coach to support your goals.
Consultation can take place via phone or video chat (Zoom, FaceTime, WhatsApp, etc.)