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Personal Training


Number Sessions
Cost Per Session
Minimum Sessions Per Week
Online Training & App
Gym Membership

1 Session

1 (50) Minute Session
Number Sessions : 1
Cost Per Session : $75
Minimum Sessions Per Week : N/A
Online Training & App
Expires : 30 Days From Purchase
Gym Membership: Free 1 Day Gym Use

10 Sessions

5-10 Week Program
Number Sessions : 10
Cost Per Session : $60
Minimum Sessions Per Week : 1 x Week
Online Training & App
Expires : 70 Days From First Use
Gym Membership: *Price does not include gym membership*

20 Sessions

10 Week Program
Number Sessions : 20
Cost Per Session : $55
Minimum Sessions Per Week : 2 x Week
Online Training & App
Expires : 70 Days From First Use
Gym Membership: *Price does not include gym membership*

30 Sessions

10 Week Program
Number Sessions : 30
Cost Per Session : $45
Minimum Sessions Per Week : 3 x Week
Online Training & App : Included FREE
Expires : 70 Days From First Use
Gym Membership: *Price does not include gym membership*
Most Popular

30 Sessions

15 Week Program
Number Sessions : 30
Cost Per Session : $50
Minimum Sessions Per Week : 2 x Week
Online Training & App : Included FREE
Expires : 105 Days From First Use
Gym Membership: *Price does not include gym membership*

All Training Packages & Contracts Include:

Monthly Resistance & Cardio Workout Plan

Personalized Progressions And Regressions 

Flexible Nutrition Guidelines & Tips

Monthly Progress Tracking & Measurements

Correct Exercise Form & Technique

Professional Motivation & Advice

Constant Accountability 

Training Sessions Are 50 Minutes in Length

Gym Membership Included**

Located at 33 Commerce Place, Vacaville, Ca

    Located at 33 Commerce Place, Vacaville, Ca


**Personal Training packages include Gym Membership if noted above**

If Membership is not included, it must be purchased separately through Old Skool Iron


Fitness & Health Tips

#1 Caloric Balance

Caloric balance is an extremely important factor that should be taken into consideration when trying to get to any fitness goal and even when trying to maintain your current physical state. Caloric balance is when you are consuming the same amount of calories as you are burning throughout the day. In this scenario you will maintain a steady weight. If your goal is to lose weight you need to burn more calories than you consume. There are 3500 calories per lb of bodyfat. If your goal is to lose 1lb per week you would need to consume 500 fewer calories than you burn each day. This approach can be more or less aggressive based on your goals but it is not suggested to go over 2lbs per week. Women should not go under 1200 calories per day or Men under 1500. If your goal is to gain muscle your body will need extra fuel to build the muscle and your increased energy output. The energy (calorie) surplus only needs to be approximately 200-300 more each day. Going over this amount will not assist you in building extra muscle and could lead to gaining fat along with your muscle.

#2 Cardiovascular Conditioning

Cardiovascular conditioning, otherwise known as aerobic activity or cardio, will play an integral role in achieving your goals. Cardio is anything that gets your heart rate up for an extended period of time. It increases your heart rate, gets your blood flowing and will oxygenate your muscles. Cardio increases your caloric burn which can assist you in creating the caloric balance that you need to maintain or lose weight. Cardio will also strengthen your heart and increase your endurance.


#3 Nutrition

The foods that you eat play one of the largest roles in determining your fitness outcomes. While the caloric balance will help guide us to how many calories you should be eating, we must also ensure that your body is getting the proper nutrition to support your health. Nutrient dense foods will supply your body with the micro-nutrients and minerals that your body needs to keep your immune system strong, support hair, nail, skin and cell development. It will also help you to maintain an optimal level of energy throughout the day. Nutrient dense foods are thing like vegetables, fruits, lean meats, nuts and dairy. Because these foods are unprocessed they contain the most nutrients that you need. Many of the foods that have been processed are stripped of their nutrients in an attempt to make them last longer or to give them a different texture. Unprocessed foods also take longer for your body to digest and therefore, leave you full for a longer period of time. In order to get all of the nutrients that your body needs it is suggested that you eat a variety of food throughout your diet. If you not sure how do this try to get a rainbow of colors (veggies & fruits) each day.


#4 Resistance Training

Resistance training is another way to help you burn calories throughout your workout and also throughout the rest of your day. As you age, you will naturally lose muscle mass. This loss in muscle will lower the amount of calories that you burn each day which can ultimately lead to a calorie surplus even if you aren’t eating more! This muscle loss will also result in the inability to complete tasks that were once easier. In order to maintain your muscle mass you should have a resistance regimen two to three days each week. If your goal is weight loss resistance training is extremely important! As you lose weight should aim to either maintain your muscle mass or gain muscle. Each lb of muscle mass that you have burns approximately 35-50 calories for you each day (just having it!). If your do not include resistance in your workout routine you will be losing about 40% of the weight that you lose in muscle mass. That means that if you lose 10lbs you will have lost 4lbs of muscle and will be burning 140-200 calories less each day. This lower metabolic rate is one of the main factors in yo-yo dieting and can leave you frustrated and at a higher weight than when you first started this journey. Gaining muscle mass will increase your metabolic rate and will assist you in burning 35-50 calories each day per pound that you gain. Resistance training can assist you in gaining muscle, size, strength, endurance and power. After a thorough assessment, we can determine if you have any muscular imbalance and work on correcting them through exercise and flexibility. Muscular imbalances can lead to injury and pain that unnecessary. Working out without awareness of muscular imbalances can cause further imbalances and is likely to lead to injury. Finally, resistance training can positively impact muscle function, balance and performance. Your muscles will learn to react properly recruiting correctly and quickly. You will notice a difference throughout your daily activities and if applicable, in better sports performance.


#5 Professional Assistance

I will help you by creating a safe and efficient program which incorporates cardio, resistance, nutrition and caloric balance based on your goals and your fitness level. I will teach you proper technique for your safety and for the efficiency of the exercise. All exercises will be progressed or regressed based your fitness level. I will teach you the proper sets, reps, resting periods and intensity for your goal. We will advance the workout program as your body adapts to the demand we have placed on it. This will help us to prevent frustrating plateaus and will maximize your results. We will set small goals each month and I will design a workout program which you can follow, even when we are not together. Results do not happen just within the two hours that we see each other each week. For this reason, approximately 10 minutes of each week will be dedicated to taking about the other 154 hours of your week. I will help to keep you accountable to your workouts and nutrition. Together, we will get you to whatever fitness goal you have!


Forms & Attachments

Please Print and fill out the physical activity & waiver forms prior to the appointment and bring them with you. This will give us more time in the session to talk about your goals and get to other questions you may have. If you answer “yes” to any of the medical questions in the questionnaire, you …

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Personal Training Questionnaire

If you have signed up for ONE-ON-ONE Personal Training please fill out the form below. This will help me understand exactly what you are looking for in your fitness program and it will help us save time during your session.    

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