Studies show that people looking to improve their health and fitness achieve significantly greater results when using a trainer. An effective personal trainer can guide you, motivate you, and educate you. Trainers provide accountability and discipline. A good trainer will also make sure that you don't damage your body when exercising. It is important to note that there is a right way and a wrong way to exercise.

The Whaley Personal Training program offers the following:

Fitness Assessment
A Fitness Assessment is your starting point. Your current level of physical fitness is objectively measured so we can accurately track your progress. We will go over Nutrition, your Health and Exercise History, and Fitness Goals. Then, we will measure:

• Body fat%
• BMI (Body Mass Index)  
• Strength & Endurance
• Flexibility

Strength Training
Strength training increases your fat burning machinery (lean muscle tissue), causing you to burn more calories. It will change the shape of your body and keep you from being a "skinny fat" person. Your program will combine weights, cardio, and nutrition to give you optimum results.

Tracking Results
To maximize your progress, we need to continually monitor and adjust your program. This can be done with ongoing Body Composition Analysis (includes body fat% and BMI). We can continually tailor your program so that you are getting what you need to achieve results.

Nutrition
Nutrition is one of the most important components of a fitness program. Your eating habits will determine how quickly you see results.

Ongoing Training and Support
You will learn valuable techniques that can be incorporated into your lifestyle for years to come.



2012 Prices

Fitness Assessment
Counts as the first session of your initial personal training package. Ongoing body compostition analysis is free every 3 months to track your progress. 
or
$75 - Fitness Assessment Only without Personal Training package


Nutrition
Fitness Eating Plan
Included FREE with the purchase of a Personal Training Package (excludes Express Packages)
or
$50 - Fitness Eating Plan Only without Personal Training (or with purchase of Express Package) 

This is not a diet, it is a nutrition plan for the fitness lifestyle. If you want a balanced way to get lean and stay that way permanently, this is for you. 

• Detailed Eating Plan 
• Daily Food Log
• Sample Menu
• Exercise Recommendations

Personal Training 

Express workouts are an intense mix of strength training, cardio, and plyometrics. They are a great option if you need to get your workout done in a short amount of time.

Gym sessions are held at Wright's Gym, located in Crafton, PA. Personal Training is separate from gym fees (Membership is $29.99/month or drop-in rate is $7/day).


Figure and Bikini Contest Prep
Whether you need a full program complete with Strength Training, Diet, Cardio, Posing Sessions, and Peak Week Instructions or help with any of the above, please contact Shelby for pricing and information on your customized plan. Local and online competitors welcome! Keep in mind that most programs are 12-16 Weeks long, so plan accordingly!

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