Fitness Assessment

As your NASM Certified Personal Trainer, Kathryn will meet with you in her Athens, GA home for your initial appointment, which will include:

• Fitness Assessment
  • Physical Activity Readiness Questionnaire
  • Measurements
  • Weigh In
  • Body Fat Percentage (measured with monitor)
  • BMI (Body Mass Index)
  • Static Posture Assessment
  • Performance Assessments
• Goal Setting, which will be based on what you, the client, want to achieve and will include:
  • Introduction to some exercises
  • Integrating nutritional strategies
• Plan Development
• Determine how client should move forward with her future workout and nutrition plans
  

Email Personal Trainer for pricing, with questions, and to schedule an appointment.

Favorite Workouts

For optimal muscle growth and recovery, I recommend a rest period of 24 to 48 hours between workouts targeting the same muscle group. This allows the muscles time to repair. Example: I like going to the gym six days per week (Mon-Sat) so my preferred schedule is: Upper Body on Mondays & Thursdays; Abs & Core on Tuesdays & Fridays; Lower Body on Wednesdays & Saturdays. I always warm up on the eliptical (no more than 10 minutes of HIIT); followed by 5 minutes of planks; 30 to 45 minutes of strength training; and end with stretches. Below are links to just some examples from my strength training routines and a link for a great stretch routine at the bottom of this page.

Upper Body:

• Push-ups
• Dumbbell Lateral Raises
• Dumbbell Forward Raises
• Dumbbell Bicep Curls or Bicep Curl Machine
• Triceps Press or Triceps Extensions
• Pectoral Fly
• Rear Deltoid
• Chest Press
• Lat Pulldown
• Assisted Pull-ups

Abs & Core:

• Variety of Planks
• Russian Twist with Medicine Ball
• 7-minute Back Strengthening Routine
• Bosu Ball Crunches
• Bosu Ball Mountain Climbers
• Roman Chair Leg Raises
• Torso Rotation
• Abdominal Machine
• Back Extensions

Lower Body:

• Squats
• Lunges or Walking Lunges
• Lateral Lunges
• Donkey Kicks
• Fire Hydrant
• Glute Bridge
• Single-leg Deadlift
• Glute Machine
• Hip Adduction
• Hip Abduction
• Leg Extension
• Seated Leg Curl
• Seated Leg Press

Click here for a great stretch routine to do after each workout.