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
Personal Session & Package Pricing
Small Group (2 or more people) Pricing
**Small Group training prices shown are per person participating in the Small Group training. Small Group training is defined as 2-6 people working under 1 trainer for 1 hour at a specific time for guided fitness goals. Small Group training is a great way to work out with a friend or family member and still receive professional guidance from our training staff.
**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!”
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.
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.
Michael Herbst | ACE CPT
Michael’s passion lies in living an active lifestyle, his faith, friends, family and the sport of weightlifting. Michael is an ACE Certified Personal Trainer and Sports Performance Coach as well as an Exercise Science student at EOU. Michael previously worked in aviation, fueling planes and helicopters and grew up with the positive influence of his three older brothers. Michael set 6 state records in snatch and the clean and jerk and he is currently working toward a national medal at University Nationals for weightlifting. Michael enjoys outdoor adventures in his truck, salted dark chocolate and can do an array of backflips and aerial tricks. His motto is “believe in yourself and do not let mistakes or fear of mistakes hold you back or bring you down.”
Ian McLean | BS in Exercise Science
Ian is passionate about physical therapy and basketball and his ultimate goal is to become a Physical Therapist. Before deciding he wanted to become a personal trainer, Ian was a gym aide over at Mountain Valley Therapy. Ian is well known for his impersonations and his love of Brad Pitt. Seriously…he put down Brad Pitt as not only his hero but also his secret weakness. Ian has a cat named Kitten Jones (aka KJ) who is the “must have” in his life. Ian specializes in sports specific training and post physical therapy training. On the weekends, he enjoys being lazy, playing basketball, watching marvel movies, and avoiding horses at all costs.
Michael Cooney | NASM CPT
Michael Cooney specializes in aquatics, explosive performance, and calisthenics. Formerly a gym aide at Mountain Valley Therapy, Michael possesses his NASM certification and is now a trainer at Mountain Valley Fitness & Health. Michael has saved his best friend from drowning once and wants his next adventure to be climbing the Himalayas and visiting a Monastery. Outside of personal training, Michael enjoys Hiking Swimming, Cliff jumping, video games, traveling, and climbing.
Emily or “Em” as some people like to call her was formerly a gym aide at Mountain Valley Therapy but now looks forward to her next adventure as a personal trainer with Mountain Valley Fitness & Health. But this won’t be Emily’s first-time teaching, she has been a swim instructor here at MVFH for some time as well. Outside of teaching swim lessons and personal training, Emily is passionate about her family, friends, and helping others. She also enjoys anything and everything to do with water; swimming, boating, wake boarding, tubing, and even cliff jumping! Emily’s motto is “strive to be the best that you can be and encourage others around you to do the same.”
Gabe is the newest addition to our Mountain Valley Fitness & Health family! Previously a football player at Eastern Oregon University, he comes to us as a student who is close to finishing up his college degree. His favorite food is a McDonald’s quarter pounder with cheese- even if he is a personal trainer! Gabe has always wanted to be in a Hollywood production, which is probably why Chris Pratt is his favorite actor. If he wasn’t a personal trainer, he would want to be an astrophysicist for NASA. Gabe doesn’t have a lot of tolerance for using excuses to get out of responsibilities or hard work, so you know he will push you as a trainer to be better and get the most out of your workout!