Fitness Training Packages!!!

Personal Training Packages
Signature Fitness Introductory Personal Training Packages
Cost: $125

3 personal training sessions (50 minutes)
1 customized nutritional programs ($50 value)
1 Body measurements and personal goal assessment
Upgraded Package #2 Personal Training
Cost: $300
 6 personal training sessions (50 minutes)
 1 custom nutritional menu ($50 value)
 Body measurements and personal goal assessment
Upgraded Package #3 Personal Training
Cost: $400
8 personal training sessions (50 minutes)
 1 custom nutritional menu ($50 value)
 Body measurements and personal goal assessment
Custom Signature Fitness Programs
Packages of 10, 20 or 30 Personal Training Sessions
or Small Group Training Packages
How many Benefits are there in
A customized one on one personal training, small group training or boot camp  that are including but not limited to Strength training , weight loss, Core training, Cardiovascular, and Flexibility. Pick up the phone, make the call or send an email and find out what its like to work with a Signature trained professional and learn what a total body conditioning program  is that is designed for you individually and will challenge you to succeed and exceed with goals you seek out. A Signature Fitness Trainer will help the scope of practice for a personal trainer to enhance the components of fitness for healthy way of living, feel great and build confidence. The five classic components of fitness are muscular strength, muscular endurance, body composition, cardiovascular endurance, and flexibility, although there are other subsets like power, skill, and speed.

Healthy alternatives to easter candy!!

Easter Bunny Loves His Carrots, :-) Another idea is to make cereal bars using whole grain cereals, nuts and seeds and make them into egg shapes. Then wrap them in plastic wrap, decorate them with Easter stickers and ribbon and let the kids find them at Easter. The traditional dyed eggs are also a healthy Fruits and cookies. You can bake natural cookies at home that taste yummy. Mini boxes of raisins and low fat candies. Stuffed bunny rabbits and jelly beans, which are low in calories. A basket of brightly colored plastic eggs; with coins inside each egg.Coloring books and crayons. Small toys, Peanut butter cookies and mini bran muffins.

WHAT THE HECK IS METABOLISM?

WHAT THE HECK IS METABOLISM?  Picture Pulled from the Internet
Metabolism, whether the word or process, can be defined in two simple statements.

First, it is the chemical process occurring within your body for the maintenance of life, yielding energy and forming substances necessary to life, such as blood, bone, muscle, fat, and so on.  Second, it is the processing of specific substances, such as fat metabolism, iodine metabolism, and many others. 

While both of these views relate to what we are talking about, the first statement is the important one for you at this moment. 

YOUR METABOLISM is how YOUR BODY goes about extracting energy from food, building and repairing tissue and organs, and how efficiently it performs this process.  That last part about efficiency is a key point in weight loss and weight gain.

HOW IS METABOLISM RELATED TO WEIGHT LOSS...AND EVEN WEIGHT GAIN?

At various times in your life, your metabolism will work in different ways.  Many of us can certainly remember the days when we could eat anything we wanted and never gain a pound...a large pizza, three sodas with sugar, and some cinnamon sticks, and absolutely no change!

In the younger years of life, your metabolism is in the higher gears, probably the highest gears it will ever be in.  For most of us in these years, weight gain and weight loss are not really issues of major concern.  Some people, however, do have slower metabolic rates than others at any age, and may have genetic tendencies or clinical conditions which cause them to have more of a weight gain than others of their age group. 

No matter which group you find yourself in, changing your metabolic rate, revving up your metabolism, if you will, will increase the speed and efficiency with which your body turns food into energy and body "parts and pieces".

Unfortunately, as you may have long suspected, as you age, your metabolism slows down. 

Part of this, the slowing down of metabolism,  is simply something the body does with age.  Part of it, also somewhat related to age, at least indirectly, is the affect of changes which take place in your way of life as you age.  Fortunately, both are somewhat reversible, essentially through the same process.  More on this in the last section.  The part where your body just slows down has to do with "resting metabolism", and the other part...well, let's just call that "rusting metabolism".

If you have limited time to work out!!

Come see me if you are short on time and need a good work out, I will be able to train you in as short as 30 min.... The other day, I was asked the following question: If only have about 20-30 minutes a day to exercise. What can I do in that amount of time? Well that's not much time but i have trained others and myself and have gotten a great work out,  Well I  did not want to limit answering him  with  just a few pushups and situps - I set out to prove how much you could do in such a little amount of time. I set a goal for myself  to several hours to maintain a fitness program  in just minutes a day.

So here is a list of 20-30 minute workouts you can do in your home, office, lunch time, or local gym:

I have to admit  superset is a great way to workout if you have limited time. Each cycle should only take you approximately two minutes. If you can do ten cycles of this you will total 300 pushups and 400 crunches, not to bad for 20 minute work out if i say so myself! O and ya one more thing NO RESTING BETWEEN SETS!!! You kinda get a rest by doing crunches, see me smerking. The two supersets you see below are great to alternate every other day.
 

Pushup/Crunch superset: Repeat 10 cycles of:
regular pushup 10
crunches 10
wide pushup 10
crunches 10
tricep pushup 10
Left/Right crunches 10 / 10

Leg / ab superset:
Repeat 5 cycles of:
Squats 20
crunches - 20
Lunges 10 / leg
crunches - 20
Calf raise 20
crunches 20

Running or walking! How much running or walking can you do in 20-30 minutes? Some people can run 3-6 miles or walk 2-3 miles in that time period. Try this one if you want to run.

Running

4 Mile Track Work
Jog - 1 mile in 7:00
Three sets of:
Sprint-1/4 mile in
Jog - 1/4 mile
Six sets of:
Sprint-1/8 mile
Jog - 1/8 mile

Or you can mix the two types of exercise together and do what I call a Spartan Run.

Spartan run
run 1 mile
100 pushups
100 crunches
run 1 mile
75 pushups
75 crunches
run 1 mile
50 pushups
50 crunches

Swimming? how much swimming can I do in 20-30 minutes? Some people can swim a mile in that time. Here is a great workout though if you want to mix a little PT with swimming.

Swim PT
Repeat 5-10 times
swim 100-200 yards
pushups 10-20
abs - 20-30
Or you can swim with fins. This is great for the legs and heart.

Swim with fins - 500 yards
500 yards without fins using the swim stroke of choice

As you can see, you can do quite a bit in as little as 20-30 minutes. These workouts are a little advanced and you should ALWAYS consult your doctor before starting an exercise program.

Vegan or Vegeterian Protein

OKAY A  common questions that vegans and vegetarians may ask is,  how do you get enough protein? Does this question really come up a lot? No but for those who are vegetarian and vegan it does. You especially definitely NEED it for those of us who regularly work out and tone up. I have have advised my clients to consume at least 1.5 grams of protein per kilogram of body weight on a strength training day. Even as a regular visitor at the gym, this ratio seems a bit excessive for any one who's not aiming to start a career as a body builder . However, it is important to provide your body with an ample amount of protein especially after an intense workout.
For those who are animal bi-product free there are many protein-packed and Cruel free protein Powders to choose from. Here are a few known name options, Pea-protein, Hemp Protein, Rice protein, Soy Protein, and a number of blends just to say the few. Honestly, the first time I looked at all the options that my local whole foods store had to offer, I became overwhelmed. Since then, I've tried a few different kinds, and as of right now, hemp and blends are at the top of my "favorite protein powders" list. Thanks to my Good Friend Morgan of Little House Of Veggies" Hemp Pro 70 has always filled me up and provides the amount of protein my body needs. Do to the "full" feeling it gives me, I'm not surprised to hear that hemp is one of the most complete plant based proteins. the taste for me with water or soy milk is all that because I don't find it to be very palatable on its own, So i mix it with Almond milk, yum changes the taste, your choice of course, this is just how I enjoy it after a work out, hemp protein it's such a high-quality option. And it tastes nutty and fabulous mixed in my oatmeal for an morning breakfast or snack!

Okay so those of you who know me,  I can't deny the fact that I have a pretty mean sweet tooth. I can't resist sugary-tasting treats, cup cakes behind closed doors Morgans specialty deserts, especially her cookies and if  they're actually good for me and if you're with me on this one, then protein blends are probably the way to go. Here is one I tend to really like myself even if I'm not a true vegan or vegetarian, Its Genuine health vegan proteins powder contains pea protein isolate, brown rice protein concentrate, cranberry protein, alfalfa protein concentrate, and hemp seed protein, this is direct from the label, so nothing missed. All those types of protein in there and yet this powder is simply so good, who would have thunk it would be so good, lol... When mixed in a smoothie you ask is it Kool-Aid? Is it some sort of Popsicle? I'm not sure, but whatever it is, I love it.

Alert Me Flavor: Strawberry | Size: 10 oz Want us to e-mail you when this item becomes available?

This is what its about...

Personal Training

5 Reasons to hire A Signature Fitness personal trainer

 

1.) Motivation – Lack of personal motivation is one of the main reasons people fail to live a healthy lifestyle.  Big Impact will provide structure and accountability, and help you develop a healthier lifestyle.
2.) Individualized program – Big Impact will develop a program that will suit the needs of each individual client.  Programs are designed to help each client achieve his or her goals.
3.) Efficiency – Time is a valuable asset to everyone.  Big Impact will make sure workouts are written and performed in the most time efficient manner as possible.  We focus on results and waste nobody’s time with inefficient workouts.
4.) Results – If you’ve been exercising consistently for weeks or even months and not seeing results, Big Impact can help.  We will look at your current program and dietary habits to help you see where you can make changes to create more effective workouts.  Big Impact will also help you determine whether your fitness goals are realistic.
5.) Workout at Home – Like to exercise at home but either don’t have the equipment or aren’t sure how to use it?  Big Impact’s trainers can help equip you at home and demonstrate how to use the equipment properly to get the best quality workout you can get.

Signature Personal Training Programs

One on One Training – The most individualized program that Big Impact has to offer.  With the one on one program we can focus on the goals of the individual and really challenge our clients to meet their expectations.  This program is perfect for the individual who wants the one on one attention, has health related issues, or is training for a sporting event.  This program is designed to cater to your needs.
Group Training – With anywhere from 2-6 in a group, group training is great for those who feel more comfortable training with others they know.  While not quite as efficient, group training is a great way to have fun and be challenged.  This program is also an excellent way to make training much more affordable for each individual.
In-Home Training – In home training is great for those who want the individualized workouts without the gym atmosphere.  Whether you have equipment or not, Big Impact can show you how to get an excellent workout from the comfort of your own home.
Boot Camps – Today’s most popular exercise routine, boot camps are a great way to be challenged in a fun and exciting atmosphere.  From our beginner, lower level 1 boot camps, to our more advanced level 3 boot camps, there’s a camp that suits the needs of all individuals, different levels of difficulty, times offered, and costs.