Training Programs

The Starter Program

• Three 60 minute personal training sessions.

• The goal of this program is to design and instruct the proper exercise program for a client.

• The first session is a fitness evaluation.

• The second session the program is explained and performed.

• The third session the program is performed again with all questions answered.

• This is a good program if you don’t want to work with a personal trainer all the time but want a personalized program that you can perform on your own or if you want to try personal training to see if you like it.

The 60 to 45-minute “Perfect Workout” Program

• This is the recommended training program for most clients. It consists of two to three 60 to 45-minute training sessions per week depending on your age and fitness goals.

• The goal of this program is to design the perfect workout for every individual client.

• The first session is a fitness evaluation which can last up to 90 minutes.

• The second session the program is explained and performed.

• The third session the program is performed again with all questions answered and short and long term goals set.

• This is a great program for someone who wants to work with a personal trainer on a regular basis and experience all the benefits that a good trainer can give you such as motivation, encouragement and making sure you are performing your “Perfect Workout” correctly.

The 30-minute “Perfect Workout” Program

• This is the recommended training program for someone with limited time or anyone who just wants a short hard workout with a good personal trainer. It consists of 30-minute sessions two to three times per week.

• In the first session your fitness level will be assessed and your goals are set.

• The second session training begins. This is a no nonsense program where every minute counts. After a warm-up the workout is all hard ending with an easy cool-down.

• This program is good for someone who likes short hard workouts with the motivation and guidance of a trainer.

The “Over Training” Program

• This is the recommended program for someone who has to lose weight as quickly as possible. This is a short-term program that should last no longer than 6 weeks. The workout is 90 minutes long six days per week.

• The goal of this program is to burn as many calories as possible while exercising safely and eating a low-calorie all natural diet.

• The first session is a fitness evaluation and a detailed diet analysis.

• The second session the program and diet are explained and performed.

• This type of training produces very quick weight loss results but should only be performed for a short period of time to minimize the side effects of over training. After the six-week program is over, the client is recommended to reduce training to a more reasonable frequency (like the Perfect Workout two to three times per week).

• This program is great for the client that wants to lose weight for an event such as a wedding, movie role or any reason that you have to lose weight fast.

 

 

Teen Fitness Programs – 30 to 45 minutes

This is the recommended training program for teenagers who want to increase their muscular strength.

Teenagers will learn how to lift weights safely and develop their bodies without hurting themselves.

The program consists of 30 to 45 minute sessions two to three times per week specifically designed for teens.

The Joint Mobility Program

• This is the recommended program for someone who is experiencing joint pain. It consists of 30 minute sessions three days per week.

• The program consists of easy full body joint mobility. Moving the joints through easy ranges of motion will nourish them and make them feel better.

• This program is great for anyone who has pain.

 

 

 

Hire a qualified trainer and get in amazing shape. You deserve it!

Call - Mike Cola 914-864-2235.

Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in 1989, Mike Cola Fitness. Mike has advanced certifications from the American College of Sports Medicine and other National certifying bodies. In addition, Mike is a Muscle Activation Techniques Specialist and has a BA with studies in exercise physiology, nutrition and biomechanics. Mike started Fitness Contrarian, a health and fitness web site, in 2009

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