PERSONAL TRAINING

One on One Personal Training

We offer one-on-one Personal Training for some of the most reasonable prices around. We will go over your goals, health history, and any physical or health challenges. Why would you consider personal training? a) If you want to get fit at a faster pace b) If you want more variety in your workout c) If you don’t know how to get started getting fit d) If you want a balanced workout of strength, stamina, balance, agility, and cardio fitness e) If you need sports-specific training, or assistance with daily living challenges f) If you have either health or physical challenges that need a customized approach

See the Personal Training flyer for rates and more information.

Small Group Training- Fun, interactive, more affordable!

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See the Small Group Training flyer for more information.

Functional Training - Helping you function in the real world

Functional training means that the training is more oriented towards helping people function in the real world. For seniors, it may be for getting in and out of chairs, getting up off the floor, climbing stairs, carry groceries, or assisting a loved one. For people with athletic goals, whether it be sports-related, hiking, skiing, running, cycling, or other specific activities

Functional Training is a variation of personal training and carries the same rate structure.

Balance - Prevent Falls!

Balance, like most aspects of getting or staying fit, is “Use it or Lose it”. As we age, we tend to sit more. Or we may have a desk job where you have to sit practically all day. And then we get home at night and sit some more. Balance training improves your balance by challenging it. Static balance is staying in one place, like standing on a balance pad or one leg. Dynamic balance is balancing while moving, like walking. We need a combination of the two to successfully balance. The goal of balance training is to recreate the neural pathways that connect the brain with the muscle groups critical for balance. By gradually asking the brain to harder to keep your body balanced, we can regain confidence in our balance and be less prone to a fall. Balance training is incorporated into personal training programs where appropriate, and we show regular members balance options every day.

Agility - Improve your footwork & balance!

Agility training is knowing where your feet are in space when you move. It’s the ability to step over obstacles, or walk along an uneven surface, with confidence. Agility training is closely allied with balance. If you feel yourself starting to “list” to one side, for example, you need to immediately step to that side to prevent a fall. So balance training helps you feel yourself starting to “list” either to a side or front to back, but agility helps you know exactly where to place your foot. In agility training, we focus on foot patterns and forward/backwards, and lateral movement. We incorporate small obstacles and agility tools like rings and pads. Agility training is incorporated into personal training programs where appropriate, and we show regular members agility options if they are interested.

Cardio Training - The Heart is the Most Important muscle in your body!

Most people don’t know this, but the most important muscle in your body is your heart. If it is weak, it can’t pump blood as effectively through all your veins, arteries, and capillaries. Then key organs, like your lungs, brain, liver, kidneys, and your heart do not receive adequate supplies of life-giving oxygen, nutrients, and infection fighting antibodies. You don’t have your normal energy, your stamina declines, and you just feel worn out. As a result, your whole body gradually declines until you become chair or bedridden. The antidote? Cardio training! We offer a wide variety of options to start improving your cardiovascular health. It may start with walking on a treadmill at .5 mph for 2 minutes. For our cardio training, we offer treadmills, ellipticals, upright and recumbent bikes, and Nu-Step machines (like a seated elliptical trainer with moving arms). We will work with you personally to get you back into cardiovascular shape. Helps prevent almost every major disease!

Muscle Strength & Endurance

While the heart is key, you also need muscle strength and endurance. Strength is the ability to lift or move something. It may only be a bag of groceries. Or putting plates into an upper kitchen cabinet. Or yard work. Or job-related responsibilities. Endurance is the ability to continue repeated motions. Like walking. Or emptying a dishwasher. Or housework or yard work like raking or lawn mowing. Different techniques are required to train muscles for either primarily strength, endurance, or both. That’s where our expertise comes in. Whatever your challenge, we can help you improve at a steady rate. We have a simple upper body strength training circuit which is color-coded in blue and sequentially numbered to keep it simple. We also have a lower body circuit which is color-coded in red and sequentially numbered. When you join, we will show you exactly how to use each circuit.

High Intensity Interval Training (HIIT)

This is a training regime that is done at a high intensity level. Here, intensity refers not only to the intensity of the weights moved, but also the pace at which the exercises are performed. Ordinarily, this type of training would only be available to very fit people. But we can start someone at a lower level of both the weight intensity and the intensity of the pace, and then gradually progress them.

Circuit Training

Circuit training is another training methodology that can be higher or lower intensity. You start with a circuit of exercises in a certain order. There may be 8-10 stations or as few as 4. It depends on your personal goals and fitness level. The weights, or intensity (depending on each exercise) is calibrated to your level. An example would be is to do the circuit using say, 10 reps/station. Then do the circuit again using 9 reps, until you are down to 1 rep/station. You can modify the reps done/station, the number of stations, and the overall intensity at each station.

Sports-Specific Training - Sports training starts with your core – the Center of Power in your body!

Sports-specific training is highly specialized. Each sport requires defined movements of certain parts of the body at various intensity and speed levels. For example, American soccer requires both tremendous leg strength and speed. The strength for kicking and the speed for running. But it also requires a very strong core and endurance training for stop and go running over an extended period of time. Basketball, however, uses shorter bursts of speed, excellent agility, great leg strength for explosive jumping, and strength and coordination in the shooting/dribbling hand/arm. While practice on an actual soccer field or basketball court is important, we can help increase speed, agility, balance, core strength, and endurance (or whatever is required for success in the sport. While youth must be 14 or older to workout on their own at Gemini Fitness & Wellness, we provide personal training services for those who are younger. With the youth, it is critical not to overload their young bodies too quickly or long-term injuries can result.