60 Minute Personal Training Session: Need to get in shape or feeling a little stagnant? Not sure you are always doing the most effective routine to meet your fitness goals? Sign-up with a trainer today for expert direction, motivation, variability, accountability and much, more. 60-minute sessions are one-on-one personal training sessions with a degreed and certified trainer designed to meet individual goals. (1, $75/ 5, $350/ 10, $600)
30 Minute Personal Training Session: Very similar to 60-minute minus 30 minutes and price. (1, $50/ 5, $225/ 10, $400)
Buddy Session: Workout with a friend and receive added motivation, fun AND a discounted rate. Buddy sessions work best when both individuals have similar goals. Price is $15 extra per person.
Program: Feeling a little lost? Not sure you are doing the most effective routine or exercises to achieve your goals? Meet with a trainer to discuss your specific fitness goals and any special concerns you may have. Then the trainer will map out a safe and effective exercise prescription designed to meet all your goals. After the trainer writes your prescription you will be provided with all the necessary instruction to comfortably and safely perform your prescription on your own. ($90)
20-Minute Stretch Session: Relax while a trainer gives you a full-body stretch. A personal trainer will stretch your muscles using different stretching techniques ($30).
Small Group Personal Training Program: Heckers’ Fitness offers the best Small Group Personal Training Program around utilizing free weights, cable machines, functional trainers, and workout toys:). No need to organize your own group with this program. That’s right, all you need is yourself and the courage to start. You can do it!
This the most cost effective way to achieve your fitness goals other than doing it on your own. With this program expect to lose weight, get stronger, increase endurance & flexibility, feel & look better. Prices range from $20-$36 per session depending on how frequently you participate each month or how many sessions you purchase at one time.
Class Size: Group size will vary. We have a limit to how many we allow to participate in each class. It is based on first come, first serve but we do allow each participant to sign up for a specific time and , welcome them to make up missed sessions in other class times. We do ask for as much advance notice as possible to allow other’s to schedule in their spot. All sessions are designed to meet all fitness levels. Whether you are level 1 or 10, we will make modifications to suit your needs. We will be with you every step of the way to help you meet your own personal workout needs. Rest assured, we will not allow more than 10 to schedule at once, we try to keep most sessions around 4-6 and some sessions are capped at a lower number than others depending on the group.
Additional Perks To Program: Additionally, you can track your body composition with advanced ultrasound body fat testing each month for FREE.
Cardio Ripped!: This is a joint friendly cardio class that is broken up into segments all designed to keep heart rate up & not beat your muscles up for those who do weights the day before/after. Don’t worry, this class will dump calories & burn fat to show off your mid-section & behind guaranteed! In fact, one segment is even designed specifically to tone your abdominals & another the backside (posterior chain) while keeping the heart rate up. Note, this is a challenging workout but the amount of intensity you put into it is up to you. We provide modifications to exercises when needed to accommodate for most special health/joint considerations. Price ranges from $10-$20 per session depending on how many you purchase at one time.
“The Art of Kettlebell”: This is a group training program where you will be physically prepared for proper Kettlebell lifting by building a foundation of functional strength, joint mobility and endurance-strength conditioning. The focus will always be on correct Kettlebell technique and workouts will develop week to week as new skills (some may progress faster than others) are mastered and conditioning improves. In addition to the Kettlebell you will perform a plethora of fun fitness oriented surprises that will give the most well-rounded conditioning & fat loss group session around.
By joining this program, you will personally experience why the Russians loved the Kettlebell for developing mutant-like conditioning, functional strength, flexibility, a decrease in body fat and a really toned core (mid-section and buns). The results are waiting for you. Price ranges from $10-$20 per session depending on frequency or how many you purchase at one time.
A little Kettlebell History
The interest in Kettlebell lifting has steadily grown since its reintroduction in the United States in the summer of 2001 (yes, it was here in the late 1800’s but disappeared after World War 1). The Russians, who developed and evolved it, have a 350 year history with the Kettlebell as a beloved national training tool making it easy to find individuals to watch and learn proper technique, one-on-one, within their own country. The United States is not so fortunate. The Kettlebell was turned loose in the US marketplace with just a book and video. Eleven years later, there are still few truly qualified Kettlebell instructors and a lot of poor examples of Kettlebell technique and Kettlebell exercises found in books, DVDs, YouTube Videos and trainers attempting to teach Kettlebell without having had quality instructions themselves.
The Art of Kettlebell, is headed up by one of the first RKCs (Russian Kettlebell Certified) instructors in the country, Rick Huse, who is also a CSCS (Certified Strength and Conditioning Specialist) and one a few Kettlebell Master Trainers in the United States for Valery Fedorenko’s (10 time Kettlebell Lifting World Champion & Honored Master of Sport) World Kettlebell Club.
Functional Movement Screen (FMS): Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.
The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.
Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual. ($50)
Yang Yoga: This is an all levels vinyasa yoga class that incorporates weights with yoga postures, for the ultimate yoga workout. Great for tightening and toning your tummy, glutes, thighs, arms and more. Also, great for stress relief and feeling great! (Currently being offered to groups by request, yes we will come to you or you can come to us.)
Body Composition Analysis: We use ultra sound technology to give you a full read out of how much muscle, fat, and water your body is made of. In addition, we calculate your Basal Metabolic Rate (how many calories your body burns at rest) and tell you how many calories you body needs to maintain body weight given current exercise regimen. Using this new technology we are able to give much more accurate calculations than the most common skin fold measurement and there is no uncomfortable pinch involved ($59).
CompuTrainer/Upscale Cycling Services: CompuTrainer’s are an advanced indoor multi-rider set-up which allows riders and coach to monitor, via digital screens, individual power (wattage), speed, distance ridden, caloric expenditure, and other metrics. A small-group setting of eight riders at a time allows coaches to see individual data and hone in on each rider’s specific training needs while riders are coached through pre-designed workouts to build power and form on the bike. Friends can also pair up and ride together on their own time for friendly exercise to to race one another for bragging rights.
Power Training: POWER TRAINING is great for those with spring/summer racing goals, triathletes, or those that just want to get into shape and lose some unwanted weight fast and effectively! Power Booster BASE is designed to build a stronger and wider base of endurance and tempo level riding on which to build higher level training into the spring of 2015! The series of classes works as a cohesive system to increase power and prepare riders for the summer season through pedal efficiency drills, specific output intervals, and feedback from coaches, who are experienced cyclists in the community. Power Training is offered in series of 4 different Levels. Individuals do not have to start at the base level before advancing but conditioning usually benefits from doing so.
“Free Ride”: This is a designated ride where you can show up at will and go for a bike ride. Ideally you will reserve your spot online since only 8 people can participate at one time but you are welcome to risk it and just show up. Rides will generally range from 18-25 miles. If you have a request feel free to email Matt Hecker (email@example.com) ahead of time.
Cancellation Policy: All scheduled workouts are subject to a 24-hour cancellation policy. Clients may be charged full price of session for improper notification. Certain grievances are accepted. We view this as a win, win for all. As always, feel free to ask us if you have any questions.