Personal Fitness Training
PERSONAL TRAINING PROGRAM OVERVIEW
Our personal training program is designed for the individual who has specific fitness goals in mind. It is aimed toward taking someone from their current fitness level to their desired fitness level in the quickest and safest way possible. Personal training provides the highest level of accountability and education through individualized program design, consistent instruction, and program monitoring.
- Initial fitness assessment
- Resistance training program design
- Cardiovascular training program design
- Supplement recommendation
- One-on-one instruction from a Certified Personal Trainer
- Program manipulations when necessary to ensure consistent results
**All Packages Require a 50% Deposit **Session payment must be made at or prior to time of session **All Packages expire within three months of first session
Additional services offered by our Personal Training Staff:
- Meal Planning (targeting macro, caloric, and vitamin/mineral intake)
- Body Fat Testing (using calipers)
- VO2 Sub-Max Testing (Oxygen efficiency testing: finds the optimal range of exercise intensity to maximize benefit/result)
5 Reasons to Work With a Personal Trainer
Our personal training programs are for the individual who wants guaranteed results and wishes to eliminate the guess work. We use a 5 component, scientific based, progressive training method to assist our clients in taking their fitness to the next level.
Nutrition is the first component for a reason. A proper meal plan is the most important factor in achieving results in the gym, and can account for up to 70% of one’s success. We utilize DietMaster Pro, a registered dietitian program to design our individualized, detailed meal plans. Each plan reflects the proper amount of calories, the correct ratio of proteins/carbs/fats, and the exact timing of each meal. We also provide an exchange system that allows you to choose from a variety of foods while still adhering to the program.
Cardiovascular exercise is important for overall health and weight management. We will design a cardio program for you that is most conducive to your goal. We use the F.I.T.T (Frequency, Intensity, Time, and Type) variables to initiate the cardio regimen and we can manipulate these variables along the way over time so that the program is progressive and we can also avoid overtraining and work out plateaus.
3) Resistance Training
Weight training is essential to build lean body mass and to burn body fat. Different individuals have different goals and their resistance training routine needs to reflect this. We will design a weight training routine that will get you to your goals quickly and safely.
Proper supplementation is a key element in a complete health and fitness program. In order for the body to achieve maximal results, it must be well nourished. This will create the ideal environment inside the body for change. The supplement regimen must be a complimentary component to the nutrition and exercise plans. We will make a supplement recommendation for you that will fill the gaps in your nutrition and will help you to achieve faster results.
5) Professional Assistance
This is the job of the fitness professional to design a program around the individual that will get them to their goals quickly and safely. Our goal as trainers is to not only take a person from point A to point B, but to educate them as well. We want to turn our clients into their own personal trainers so that they can maintain a life time of fitness on their own.
OUR PERSONAL FITNESS TRAINERS
Lasa’s passion and emphasis is on coaching and training athletes in strength, endurance, agility, quickness and speed. Her specialties include group, youth and women’s fitness. She earned a BS in Business and Health Promotion, ASEP National coaching, NASM CPT. She enjoys a variety of outdoor sports, playing and coaching high school volleyball, time spent with family and her sidekick, dog, Finn. Lasa says “I enjoy coaching and mentoring others in health and fitness and feel it is a life calling to do so.”
Kirk Creech | TRX
Kirk has been with Mountain Valley Fitness since 2013. He has received his TRX,NASM,CPT certificates. Kirk enjoys teaching a wide range of classes, from working with HS athletes to perfecting their technique and performance to those with physical challenges and our Senior Circuit. Kirk also teaches Cycling, Yoga, Suspension Training and Personal Training. Kirk enjoys family time, cross country skiing, running and hiking. Sign up for a class with Kirk – a stickler for form and technique “all core, all the time and breathe!”
Taylor, moved from Scappoose, OR to attend EOU and is nearing the completion of his bachelor in Exercise Science. Taylor became a Certified Personal Trainer as a stepping stone towards his goals to earn his PHD in Exercise Physiology. Taylor’s focus is directed at Athletic Performance, Olympic style weight lifting and helping athletes reach their peak performance. A visit with Taylor and you will quickly realize that he is most comfortable in the gym, assisting others to achieve their fitness goals.
Mike received his BA in English and EDM/education; which led him down a successful 31 year career path as a teacher, principal and superintendent in public schools. Upon retiring, Mike continued his passion of cooking, carpentry and beer brewing, but an injury and diagnosis of Parkinson Disease led him to several Physical Therapy sessions. As the sessions improved his balance, strength and quality of life, Mike and his daughter became dedicated workout buddies and soon his wife was hooked too!
Cody is not new to Personal Training and worked at MVFH while attending EOU. Cody then stepped aside to complete his goal and degree in Exercise Science. Cody’s attitude to “make the world a better place” begins with his passion for body transformation through muscle gain, weight loss and body sculpting. When not in the gym, you will find Cody in a variety of outdoor activities and sports, snowboarding or target shooting. It has also been said that Cody has a secret skill as the “dog whisperer.” Visit with Cody for weight loss/muscle gain and phenomenal body sculpting techniques.
Terrie Ann Mendenhall, an office manager at a local potato farm, was dealing with declining health and a diagnosis of Type 2 diabetes. With great motivation, Terrie Ann decided to change her future and says “I like to tell people I’m running from my diabetes!” Terrie Ann accomplished just that and lost over 65 pounds and continuing and is no longer on insulin! With this success behind her, Terrie Ann continued to educate herself on ways to improve her health; which led to her training as a Certified Personal Trainer and sharing her passion for helping people change their health and their future. Sign up for a class with Terrie Ann and you will better understand her quote “the miracle isn’t that I finished, the miracle is that I had the courage to start!”
Summer is passionate about bringing a holistic approach to fitness – breath, balance, strength, and nutrition. It all matters! She is a Certified Fitness Trainer and Specialist in Fitness Nutrition and is currently studying to become a Physical Therapist. Summer has been working in the fitness industry since 2003 and has a wide array of experiences, but she specializes in athletes and corrective exercise to restore strength and balance after injury or long periods of inactivity. Her own favorite forms of exercise is training for a Spartan Race, martial arts, and road cycling.
Cally Goss | ACE CPT
Cally has been a long-term resident of La Grande, moving from Yakima at age 6. Cally attended La Grande schools and EOU where she received her Bachelor in Arts and Education. She enjoys teaching, coaching and helping people succeed in accomplishing their athletic/fitness goals. Maybe you know Cally from her years of community service coaching basketball, volleyball and softball as well as leading mission trips through Youth for Christ and teaching art and her involvement with Scouting. Cally and her husband, Mark enjoy golfing, outdoor activities and spending time at their mountain cabin. They also enjoy spending time with their 3 grown children and 3 grandkids. Cally is passionate about fitness and helping a variety of fitness levels and age groups to make their goals achievable.
Kimberly Shaul | CPT
Meet Kimberly, the newest member of our Personal Training team! Kimberly is working on becoming a specialist in sports conditioning and weight management. Outside of Mountain Valley Fitness & Health, Kimberly is a realtor with Valley Realty and she worked for Nike for many years. Kimberly also rides a Harley and looks forward to taking a motorcycle trip to the Southwest States with her husband! Kimberly is excited to become a great Personal Trainer and to help people become the most fit version of themselves that they can be.