cardiovascular exercise
Cardiovascular exercise strengthenes the heart, lungs and circulatory system by challenging current aerobic capacity. Activities such as walking, running, biking, swimming,rowing, dance, etc... are all great forms of cardio. A resting heart rate and simple fitness tests create a baseline for most exercisers to set challenging goals. Conditioned athletes and those recovering from health issues may have additional tests and information necessary to create safe, effective goals and training plans. Cardiovascular exercise is recommended 3-7 days per week & will help reduce stress, blood pressure, cholesterol & heart rate.
strength training/ conditioning
Muscle strength, definition, and hypertrophy are all achieved with conditioning training. Depending on your budget, space availability and interests, strength training can be completed with machines, free weights, body weight, bands, weighted balls, and a varitey of other small equipment. Traditional 'weight' training or pilates are both effective forms of muscle conditioning. Strength training all major muscle groups is recommended 2-3 days per week with a break day in between. Strength, tone, and development of muscle mass are all benefits of conditioning training. Increased muscle mass is recommended for prevention of osteoporosis.
flexibility training
'Stretching', PNF stretching and yoga are all effective forms of flexibility training. Flexibility training releases tension from muscles, joints, tendons and ligaments and helps reduce stress. Flexibility training helps reduce the risk of injury and increases recovery rates. Stretching is an important part in creating overall muscle balance in the body and healthy posture. Stretching increases the length of muscles creating a longer leaner appearance, as well as increasing energy and a feeling of openness and vitality. Flexibility training is recommened a minimum of 1x per week and may be practiced daily.
Cardiovascular exercise strengthenes the heart, lungs and circulatory system by challenging current aerobic capacity. Activities such as walking, running, biking, swimming,rowing, dance, etc... are all great forms of cardio. A resting heart rate and simple fitness tests create a baseline for most exercisers to set challenging goals. Conditioned athletes and those recovering from health issues may have additional tests and information necessary to create safe, effective goals and training plans. Cardiovascular exercise is recommended 3-7 days per week & will help reduce stress, blood pressure, cholesterol & heart rate.
strength training/ conditioning
Muscle strength, definition, and hypertrophy are all achieved with conditioning training. Depending on your budget, space availability and interests, strength training can be completed with machines, free weights, body weight, bands, weighted balls, and a varitey of other small equipment. Traditional 'weight' training or pilates are both effective forms of muscle conditioning. Strength training all major muscle groups is recommended 2-3 days per week with a break day in between. Strength, tone, and development of muscle mass are all benefits of conditioning training. Increased muscle mass is recommended for prevention of osteoporosis.
flexibility training
'Stretching', PNF stretching and yoga are all effective forms of flexibility training. Flexibility training releases tension from muscles, joints, tendons and ligaments and helps reduce stress. Flexibility training helps reduce the risk of injury and increases recovery rates. Stretching is an important part in creating overall muscle balance in the body and healthy posture. Stretching increases the length of muscles creating a longer leaner appearance, as well as increasing energy and a feeling of openness and vitality. Flexibility training is recommened a minimum of 1x per week and may be practiced daily.
balance
Balance training is important for different reasons, ages and stages. Balance and agility training are important components of many athletic team training programs. Depending on your sport, both bi-lateral and unilateral activites, as well as rotation actions are recommended to build strength and stability during dynamic transitions. Balance work develops poise and grace in everyday movements, and is important for dance, gymnastics and yoga practices. Balance work is highly recommended for training with older adults or for populations with certain medical conditions. Programs can easily be designed with body weight activities only. Many fun, new, inexpensive small props are also available to increase both playfullness & challenge such as the stability ball, medicine ball, BOSU, balance boards, agility ladder, etc... For Pilates clients, the new 'Athletic Training on the Reformer' is an intense core based workout for the entire body.
nutrition
Personal training programs offer basic nutrition guidance to assist you in developing a balanced wellness program. For more comprehensive nutritional assessments, detailed suggestions and program design there are a number of highly qualified & caring referral sources available to you upon request, or please consult with your MD for a referral to a Licensed Nutritonist or Registered Dietician.
body composition
Body composition testing offers the ratio of lean muscle mass to body fat. This ratio can be useful to give a clearer picture of BMI results, and during weight loss programs. Optional body fat testing is done with calipers.
Balance training is important for different reasons, ages and stages. Balance and agility training are important components of many athletic team training programs. Depending on your sport, both bi-lateral and unilateral activites, as well as rotation actions are recommended to build strength and stability during dynamic transitions. Balance work develops poise and grace in everyday movements, and is important for dance, gymnastics and yoga practices. Balance work is highly recommended for training with older adults or for populations with certain medical conditions. Programs can easily be designed with body weight activities only. Many fun, new, inexpensive small props are also available to increase both playfullness & challenge such as the stability ball, medicine ball, BOSU, balance boards, agility ladder, etc... For Pilates clients, the new 'Athletic Training on the Reformer' is an intense core based workout for the entire body.
nutrition
Personal training programs offer basic nutrition guidance to assist you in developing a balanced wellness program. For more comprehensive nutritional assessments, detailed suggestions and program design there are a number of highly qualified & caring referral sources available to you upon request, or please consult with your MD for a referral to a Licensed Nutritonist or Registered Dietician.
body composition
Body composition testing offers the ratio of lean muscle mass to body fat. This ratio can be useful to give a clearer picture of BMI results, and during weight loss programs. Optional body fat testing is done with calipers.
personal training
Personal Training focuses 100% attention on you and your health and fitness, providing you with the education & support you need to set clear goals, and take safe, effective action toward achieving them.
As an ACE Certified Personal Trainer, a comprehensive approach is taken in creating balanced programs that include cardiovascular training, strength training, flexiblity training, and basic nutrition guidance. The on-on-one attention you receive gives you a profile of your body today - cardiovascular health, muscle mass, postural habits, body composition, and energy levels. From there, compare your results to suggested norms, and decide what you'd like to accomplish. You'll learn the proper form, breathing and pace to exercise correctly, achieve success and work toward correcting any imbalances you might have along the way.
Are you an athlete working to excel at your game and to provide balance to over worked areas? Are you preparing for your wedding, reunion, or other special event? Whether you are just looking for a way to keep your active lifestyle fresh & fun while building in some definition or are exercising for weight loss and health related reasons, your plan is custom designed specifically for you. Your goals, your interests, your preferences and your input are what will create a program that is both effective AND enjoyable!
assessment
All programs begin with a Design Session. Along with your fitness assessment and goal setting, any health challenges or risk factors will be discussed. As necessary, medical clearance may be required from your physician for preventative input on modifications, restrictions and recommendations. If you are working with other practitioners, physical therapists, etc.. we will team up to co-ordinate a comprehensive plan, with smooth transitions where necessary.
integrative plans
Integrative plans may include yoga, pilates or a coaching component to help support you in staying motivated and achieving goals set for outside your training session. Referrals to other practitioners may also be given to offer you the right support and guidance for areas outside the scope of this practice. With over a decade of experience in a wide range of fitness & coaching modalities, I share resources for deeper learning with other specialists in these areas, and for related fields such as nutritionists, massage therapists, acupuncturists, therapists, podiatrists, etc.. Feel free to check these out, or find the match that's right for you.
getting started
Personal Training programs begin with a Design Session including:
~ Health & Lifestyle Questionnaire
~ Basic Fitness Testing for Strength, Flexibility & Cardiovascular Health
~ Blood Pressure & Resting Heart Rate
~ Simple Postural Analysis
~ Body Fat Evaluation (optional)
~ Goal Setting
~ Program Design
~ Home Gym Equipment Recommendation & Space Evaluation (optional)
~ Medical Clearance & Follow-up as Necessary*
Note: Medical Clearance is determined from ACE (American Council on Exercise) Certified Personal Trainer guidelines.
sessions
Personal training sessions range from 60 - 90 minutes and take place conveniently in your home or office. Sessions range from 1x - 3x per week for most programs. Travel time is charged from Newtonville, MA to your location with complimentary travel to Newton, MA and Belmont, MA residents.
Personal Training focuses 100% attention on you and your health and fitness, providing you with the education & support you need to set clear goals, and take safe, effective action toward achieving them.
As an ACE Certified Personal Trainer, a comprehensive approach is taken in creating balanced programs that include cardiovascular training, strength training, flexiblity training, and basic nutrition guidance. The on-on-one attention you receive gives you a profile of your body today - cardiovascular health, muscle mass, postural habits, body composition, and energy levels. From there, compare your results to suggested norms, and decide what you'd like to accomplish. You'll learn the proper form, breathing and pace to exercise correctly, achieve success and work toward correcting any imbalances you might have along the way.
Are you an athlete working to excel at your game and to provide balance to over worked areas? Are you preparing for your wedding, reunion, or other special event? Whether you are just looking for a way to keep your active lifestyle fresh & fun while building in some definition or are exercising for weight loss and health related reasons, your plan is custom designed specifically for you. Your goals, your interests, your preferences and your input are what will create a program that is both effective AND enjoyable!
assessment
All programs begin with a Design Session. Along with your fitness assessment and goal setting, any health challenges or risk factors will be discussed. As necessary, medical clearance may be required from your physician for preventative input on modifications, restrictions and recommendations. If you are working with other practitioners, physical therapists, etc.. we will team up to co-ordinate a comprehensive plan, with smooth transitions where necessary.
integrative plans
Integrative plans may include yoga, pilates or a coaching component to help support you in staying motivated and achieving goals set for outside your training session. Referrals to other practitioners may also be given to offer you the right support and guidance for areas outside the scope of this practice. With over a decade of experience in a wide range of fitness & coaching modalities, I share resources for deeper learning with other specialists in these areas, and for related fields such as nutritionists, massage therapists, acupuncturists, therapists, podiatrists, etc.. Feel free to check these out, or find the match that's right for you.
getting started
Personal Training programs begin with a Design Session including:
~ Health & Lifestyle Questionnaire
~ Basic Fitness Testing for Strength, Flexibility & Cardiovascular Health
~ Blood Pressure & Resting Heart Rate
~ Simple Postural Analysis
~ Body Fat Evaluation (optional)
~ Goal Setting
~ Program Design
~ Home Gym Equipment Recommendation & Space Evaluation (optional)
~ Medical Clearance & Follow-up as Necessary*
Note: Medical Clearance is determined from ACE (American Council on Exercise) Certified Personal Trainer guidelines.
sessions
Personal training sessions range from 60 - 90 minutes and take place conveniently in your home or office. Sessions range from 1x - 3x per week for most programs. Travel time is charged from Newtonville, MA to your location with complimentary travel to Newton, MA and Belmont, MA residents.
ACE Certified Personal Trainer
Set-Up a Complimentary
30-Minute Consultation:
Debra@coreharmony.com
(617) 794-7123
Programs & Pricing Information: HERE
Boston Area Mind/Body Personal Training, Corporate Wellness Programs, Virtual Weight Loss & Small Business Coaching.
Debra Bennett: (617) 794-7123 ~ P.O. Box 600298, Newtonville, MA, USA
© 2010 core harmony™, all rights in all media reserved
photography © 2008 Moira S. Pierce
Debra Bennett: (617) 794-7123 ~ P.O. Box 600298, Newtonville, MA, USA
© 2010 core harmony™, all rights in all media reserved
photography © 2008 Moira S. Pierce
