WHAT IS ONLINE PERSONAL TRAINING?

Online personal training gives you the benefit of having me, an educated and experienced coach, deliver a program based on your goals, abilities, lifestyle and body with the convenience of working out when it is ideal for you, as many times a week as you want, wherever you want to train.  

I offer two different forms of online training that I'll describe below so that you can select that option that works best for you.  

WHAT IF I DON'T HAVE ACCESS TO A GYM?

If you don't have a gym membership, home workouts are a great option even if you have minimal equipment.  If you travel often, I can customize a travel workout to be done in the hotel room.  Don't let the curve balls that life throws you stop you from working out.  There is some form of exercise out there for everyone, even if you have injuries, limited time or few resources.  

WHAT ARE THE ADVANTAGES OF ONLINE PERSONAL TRAINING?

Online personal training allows you to follow a customized program but at your own convenience.  As someone who has trained clients for over 11 years, my clients are often at the mercy of scheduling our sessions based on my availability.  With online training, you can workout whenever is convenient for you.  

Online software makes it easy for you to see the exercises you'll be doing with both videos and detailed written instructions on correct form.  It conveniently allows you to check-in, track your workouts, take progress pictures and circumference measurements, to help you stay accountable towards your goals, whatever they might be. There's also a messaging system within the software, so you can contact me easily and access everything you need in one place.    

It can also be an affordable option in comparison to hiring an in-person personal trainer.  Example: If you worked out with a trainer 2x a week at $60 a session, the average month would cost you about $580.   Online training allows you to also follow a customized plan, but at a cheaper cost and with the option of training more frequently each week.  

Online training also offers versatility through different workout options that you can perform either at home, while traveling, or at the gym.  You don't need to have a gym membership to take advantage of online personal training!


Online training option #1

Precision Nutrition's procoach personal training

Precision Nutrition is one of the top fitness and nutrition companies in the world. They've helped thousands of people transform their bodies through thoughtful exercise programming and sustainable nutrition habits, and have allowed their certified professionals to use their licensed ProCoach software so coaches like me can reach more people and help change more lives for the better. This is a fantastic option for about 90% of the people I work with and the same program that helped me achieve my first pull-up and compete in my first Spartan Race. 

How does Procoach personal training work?

After a week long on-boarding process in which you get to learn about the program and the basics about movement patterns and the ways in which *your* body moves, you'll start your fitness program on a Monday by logging into your personal dashboard and reading your workout card for the day.

Each time you open up your workout, you have the option of selecting a "full workout," "quick workout," or "home workout." Not only do you have the flexibility of choosing between which of 3 different options works best for you, but no matter which option you choose, every exercise will have typically 3-4 different alternatives for you so that you can easily regress or progress the exercise based on your abilities and equipment availability. Once you make your selections, you can save those options for future workouts, but you'll always be able to modify them. 

Each exercise comes with a clear video and written cues for what the exercise should and should not look and feel like. 

To track your workouts including exercises, sets, reps and weight, I send out blank formatted Google Drive spreadsheets for you to print out and bring with you to the gym or enter your details online to share with me as your coach. 

If accountability is something you're seeking, you'll have full use of the "check-in" options each day so that together we can track your consistency and optional progress photos, circumference measurements, scale weight and more. 

This program can be accessed on your desktop, tablet and smart phone. Everything is synced so all your options will be saved and you can print off the workouts ahead of time or bring your phone with you to the gym to modify exercises in real time. 

Check out these screenshots to give you a better idea of what the platform looks like:

 
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What are the different program options?

There are 14 different tracks, all listed and described below by Precision Nutrition. Each track has a men's and women's option for a total of 28 different year long programs.  Which track you will be assigned to will be based upon your answers to a questionnaire about your exercise history, goals, availability and injury status.

Although you're assigned to a recommended track, you may switch to a different program at any time if the one you're on isn't a good fit. 

"Get Moving

Designed for people who are elderly, de-conditioned, dealing with a lot of physical limitations and/or have very little exercise experience and may struggle with things like getting off the floor without help.

Begins with seated mind/body awareness meditation, then progresses into guided meditative walks and in month three transitions into easy exercise with standing-only movements that can be done at home. Good for recovery from major injuries or surgeries that prevent normal training.

Fat Loss

An advanced program, best suited for those with a good training background, 4+ days per week for training and no injuries who wants to prioritize fat loss.

Not suited for people who would struggle to recover from multiple intense, high volume workouts each week, those with movement quality issues or limited time to train.

Muscle gain

An advanced program, best suited for those with a good training background, 4+ days per week for training and no injuries who want to prioritize muscle gain.

Not suited for people who would struggle to recover from multiple intense, high volume workouts each week, those with movement quality issues or limited time to train.

Advanced Body Recomposition

Best for people who are seeking overall improvements in body composition with no injuries, a good training background and 4+ days per week to work out.

Not suited for people who would struggle to recover from multiple intense, high-volume workouts each week, those with movement quality issues or limited time to train.

Intermediate Body Recomposition

Similar to Advanced Body Recomposition, but easier, less complex and shorter workouts with an eye towards at-home training. A good fit for people without significant movement/pain limitations who are motivated to work out but don’t have the athletic background or time for an advanced program like Fat Loss, Advanced Body Recomposition or Muscle Gain.

Acute Lower-Limb Injury

For recent, specific, trauma-based injuries like accidents or surgeries to the lower body that will probably be healed within 3 months (12 weeks) or so.

Works around the injured area while improving systemic function. Assumes that the injured area will be healed by around month 4 and re-incorporates the injured limb so that training is balanced by about month 5.

Chronic Lower-Limb Injury

For permanent lower-body issues and limitations, like chronic knee arthritis or an area that’s been surgically repaired and will likely never have full function again.

Training works around the area of chronic pain while improving systemic function.

Exercise Induced Lower-Limb Injury

For clients who have knee or lower-limb pain during exercise but haven't been specifically injured or impaired by an accident or surgery.

Guides client through a long-term training process that rebuilds and balances their movement patterns in order to reduce or eliminate chronic pain, enabling them to safely train somewhat intensely.

Acute Upper-Limb Injury

For recent, specific, trauma-based upper-body injuries, such as accidents or surgeries, that will probably be healed within 3 months or so.

Works around the injured area while improving systemic function. Assumes that the injured area will be healed by around month 4 and re-incorporates the injured limb so that training is balanced by about month 5.

Chronic Upper-Limb Injury

For permanent upper-body issues and limitations, such as chronic shoulder arthritis or an area that’s been surgically repaired and will likely never have full function again.

Training works around the area in chronic pain while improving systemic function.

Exercise Induced Upper-Limb Injury

For clients who have shoulder/upper-limb pain during exercise but haven't been specifically injured or impaired by an accident or surgery.

Guides client through a long-term training process that rebuilds and balances their movement patterns in order to reduce or eliminate chronic pain, enabling them to safely train somewhat intensely.

Acute Back Injury

For recent, specific, trauma-based injuries, such as accidents or surgeries, that will probably be healed within 3 months or so. Works around the injured area while improving systemic function.

Assumes that the injured area will be healed by around month 4 and slowly reintroduces full-range movements around this time, in order to restore full function.

Chronic Back Injury

For permanent issues and limitations, such as chronic arthritis or an area that’s been surgically repaired and will likely never have full function again.

Training works around the area in chronic pain while improving systemic function. The most conservative, balanced program for clients with a host of movement issues that need safe, relatively simple workouts.

Exercise Induced Back Injury

For clients who have back pain during exercise but haven't been specifically injured or impaired by an accident or surgery.

Guides client through a long-term training process that rebuilds and balances their movement patterns in order to reduce or eliminate chronic pain and enable them to train somewhat intensely, safely.

A good catch-all program for clients who don't have much time for working out or don't have athletic backgrounds, struggle with a lot of movements and need a relatively simple, back-to-basics program."


What if one of the exercises doesn't work for me?

If you've tried all the different modifications and progressions available but still can't find the right fit, just email me using the built-in messaging system and we'll chat about your form and if needed I'll send you a video of a different one that *will* work for you.

Basically, I'm here to help you troubleshoot, ensure your form is on point and find a suitable alternative.  


How often do the workouts change?

The answer here depends on the track you're with which you're matched. Generally, each week will consist of different workouts (anywhere from 3-6) that you'll repeat for one phase. Each phase is about four weeks long, and there are 12 phases in total, which gives you a year's worth of progressive fitness training to get you feeling better and bringing you closer to your goals. 


WHat if i have questions about the workout or technical issues?

There's a built-in messaging system within your personal dashboard, so I'm just a quick message away if you're having any issues related to the program and would like assistance. As your coach, I'm always here to help.  

If you're experiencing technical difficulties or uncertainties, you can contact me through the messaging system and there's also a link in your dashboard's sidebar labelled 'Tech support' so that you can contact Precision Nutrition directly. 

Enrollment is currently closed for online training

Kaizen Health & Fitness ProCoach fitness programming