STRENGTH TRAINING

Kristin's experience, knowledge and passion for helping women find their inner strength motivates each client to reach beyond her comfort level and make positive changes in body composition. Kristin is known for designing effective and time-efficient workouts for women, meeting them where they are in life both in age and health issues. In small group or individual training session, each participant benefits from Kristin's individualized attention, motivational coaching and positive focus. 

 

Strength training serves many roles. Muscles begin to shrink every year after age 35, while declining growth hormone production begins to occur. Muscle dictates your metabolism. The more you have, the more calories you’ll burn ... even when you aren’t working out. The primary goal of strength training for most is to maintain or regain muscle that has been lost in order to lose weight and promote overall health & longevity.

METABOLIC/HIGH INTENSITY INTERVAL TRAINING (HIIT)

Metabolic Training or HIIT is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic strength training routines of the past. This type of workout is a total body strength workout using short, max efforts with negative rest intervals in a circuit-style workout to keep the body guessing and allow for muscle confusion to promote a metabolic shift and utilize maximum caloric expenditure. 

SPINNING (Cardio)

My spinning program is designed to promote fat loss using a scientifically based protocol of anaerobic and aerobic cardiovascular conditioning. Each participant is challenged to work at her individualized pace and effort using a heart rate monitor. This consistent small group training environment builds camaraderie while the variations of each workout, improve overall fitness and wellness one class at a time.

 

NEW OFFERINGS! WINTER 2021 SCHEDULE 

2 times a week is recommended

New Strength Training Workout Groups Start Jan. 5, 2021

Group Health Coaching will start Jan. 12, 2021

PLEASE NOTE:  For covid safety, all Indoor small-groups are limited to three people, social distanced with doors and windows open with fans, so plan to dress accordingly! 

Why strength train? Muscle dictates your metabolism, which dictates how your body uses or stores energy (calories). The more muscle mass you have, the more calories you’ll burn, even when you aren’t working out. The primary goal of strength training for most is to maintain or regain muscle that has been lost due to the aging process in order to lose weight and help the body to burn more fat for fuel.    

MON

SPINNING WORKOUT + moving meditation & yoga stretch

 

In Person (limited) or via Zoom

5:30 – 6:45 PM

A workout for all fitness levels uses spinning bikes for a 50-60-minute interval training workout creating a mind/body connection using music while you are coached individually to get the most benefit without impact on the joints. Lots of fun and sweat! We will conclude the workout with 15  minutes of a yoga stretch and meditation. (Three in-person spots available!) 

Benefit: Increases cardiovascular health, improves mental clarity and state of well-being in a safe, shared experience.

 

Cost: $200 (4 sessions)

TUE (2 Time Slots)

STRENGTH TRAINING

 

In Person (limited) or via Zoom

9:30 - 10:20 am (NEW!)

4:15 – 5:05 PM (FULL) 

(Group health coaching session immediately following 4:15 workout — see box below)

This 45-minute workout for all fitness levels is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic strength training routines of the past. We will work each major muscle group through a traditional full-body strength workout intermixed with short cardio bursts to boost metabolism and maximize calorie burn. 

Benefit: To burn fat and build muscle to promote metabolic health and fitness; aids in hormone health & weight loss.

 

Cost: $200 (4 sessions)

 

WED

SPINNING WORKOUT 

In Person (limited) or via Zoom

10 – 11:15 AM

This indoor workout for all fitness levels uses spinning bikes and other equipment in a combination workout where you will be on the bike for a cardio interval set and then off the bike for strength circuit in this efficient and effective 45-minute cardio and strength interval training workout.

Benefit: Increases cardiovascular health, improves mental clarity and state of well-being in a safe, shared experience.

 

Cost: $200 (4 sessions)

THR (2 Time Slots)

STRENGTH TRAINING

 

In Person (limited) or via Zoom 

9:30 - 10:20 am (NEW!)

4:15 – 5:05 PM (FULL) 

(Group health coaching session immediately following 9:30 workout — see box below))

This 45-minute workout for all fitness levels is the ultimate fusion of anaerobic strength and aerobic cardio exercise and adds a new twist to the classic strength training routines of the past. We will work each major muscle group through a traditional full-body strength workout intermixed with short cardio bursts to boost metabolism and maximize calorie burn. 

 

Benefit: To burn fat and build muscle to promote metabolic health and fitness; aids in hormone health and weight loss.

Cost: $200 (4 sessions)

FRI

SPINNING Plus Strength WORKOUT 

In Person (limited) or via Zoom

8:45 – 9:45 AM

This indoor workout for all fitness levels uses spinning bikes and other equipment in a combination workout where you will be on the bike for a cardio interval set and then off the bike for strength circuit in this efficient and effective 45-minute cardio and strength interval training workout.

Benefit: Increases cardiovascular health, improves mental clarity and state of well-being in a safe, shared experience.

 

Cost: $200 (4 sessions)

 

SAT

OUTDOOR GROUP/INDOOR SPINNING

Outdoor: Weather permitting!) Indoor: In Person (limited) or via Zoom

9:30 – 10:45 AM

This outdoor or indoor spinning small-group training workout is for all fitness levels! You are coached to reach your most beneficial training zones to burn maximum calories without impact on the joints. Short full-body HIIT segment included. Lots of fun and sweat :) We will conclude the workout with a 15 - 20 minutes of core strength and a stretch. (Three in-person spots available!)

 

Benefit: Increases cardiovascular health, improves mental clarity and sense of well-being in a safe, shared experience.

 

Cost: $200 (4 sessions) 

* Post-Workout Health Coaching Sessions (after Tuesday & Thursday groups) 

Tuesdays: 5:15 - 5:30 pm & Thursdays: 10:30 - 10:45 am

This group coaching program will focus on creating your individualized healthy eating, nutrition and lifestyle plan and will include:

  • Weekly 20-minute group coaching session following workout sessions

  • One individual coaching call to discuss individual goals/recommendations/progress/concerns 

  • Closed FB group for ongoing support and accountability

  • All members will be sent a a three-month goals sheet prior to first session

 

This health coaching program is open to all clients participating in Tuesday and Thursday workouts (via Zoom or in person, socially distanced with masks and windows open). 

Benefit: To get support and accountability with your goals around healthy eating and lifestyle. We will address individual challenges and health concerns and set up a structure  for success and self-improvement.

Cost: $200 (monthly)

“When I started with Kristin, my goal was to develop muscle tone and core strength for my overall wellbeing and to prevent injuries on the tennis court. Her exercises are challenging, creative and fun, and have helped me identify and isolate specific muscle groups to achieve my goals.  Kristin motivates me to go beyond my preconceived limitations to reach for higher goals and succeed. Thanks to our workouts, I find I have more energy, flexibility and strength and have noticeably improved my muscle tone. Through positive feedback and encouragement, Kristin has helped me develop confidence and strength on and off the (tennis) court.”

Lisa Stewart

 
 

If you are interested in personal or small group training, but need a different time/day and have two friends who can join you, please contact me to set up your workout program! 

My small group workouts offer the individual attention of personal training in a more affordable small group setting. Each new participant will receive a one on one goal setting session to determine the most effective workout plan along with nutrition guidance to achieve maximum results.

 

PRICING:

4 Sessions: $200

6 Sessions: $300

8 Sessions: $390

9 Sessions: $440

 

CONTACT:

KristinFitness
Potomac Falls, VA
703 401 9352
kristin@kristinfitness.com

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KristinFitness 

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