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Fitness Plans and Nutritional Counseling
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Beginner
Nutrition and Free Weight Workout
Plans and Routines |
The Order of the Workout Routine
1. Warm Up / Light Stretching
2. Weight Lifting /
Resistance Training
3. Cardio (Consider RPE)
4. Cool down
5. Stretching/Flexibility Exercises
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Intermediate
BOSU Workout Plans and
Routines |
All workout routines benefit
from changing the sets, weight, speed and reps week
to week.
Sample:
Week 1:
15-20 reps 1 set
Week 2: 12-15 reps 2 sets
Week 3: 10-12 reps 3 sets
Week 4: 6
-10 reps 4 sets
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Advanced
Kettlebell
Workout Plans and Routines |
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Principle of Reversibility
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| Keep in mind that whatever you gain in 1 month
of training will be lost in 3 months if no
training is being completed. (1:3) This
principle applies to weight training |
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Sport Specific
Workout Plans and Routines |
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Training to Failure
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| Training to failure should be completed in
each exercise performed. It promotes protein
metabolism hence maximizing training
efficiency. |
"Coach Clement has motivated me many times and he
was not even training me. I really appreciate your
enthusiasm and energy. You make me want to work harder! Thanks, Tina" YMCA
Virginia 2008
We require an
initial health assessment before scheduling any
further sessions or programs. After completion
of the assessment, we will develop your plan.
It is our intent to provide you with ongoing
instruction, assessments, and motivation to
empower
you to achieve the results
your desire.
Our Certified
Personal Trainers Will:
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Demonstrate
and teach the proper technique for exercises. |
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Apply
the principles of exercise volume, intensity and recovery. |
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Provide
motivation, support, and coping strategies. |
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Counsel
on nutritional habits using resources such as www.mypyramid.gov |
You
will feel results!
Your
life will be changed!
Policies and Procedures
Billing Agreement
TopCat Per4mance
bills its personal fitness training, life coaching and
nutrition clients on a pre-pay basis. Bills are issued
directly to a client by the trainer and are due upon
receipt.
TopCat
trainers work on a scheduled appointment basis.
I n order for us to effectively use our time we ask
that clients give trainers 24-hour notice when canceling
an appointment. This means a cancellation should be made
at least 24 hours before the scheduled appointment.
Personal-training sessions canceled inside of 24 hours
of the scheduled appointment will be billed at the
normal rate of a single session to the client, or
clients (in the case of a semi-private session).
Each TopCat
trainer agrees with TopCat
Per4mance that he/she will
train our
clients only on behalf of
our company.
It is the policy of
TopCat Per4mance, LP
to provide refunds only under the following
circumstances:
I have
read the aforementioned and understand and accept these policies as they relate to personal fitness
training procedures with my
TopCat Per4mance, LP
personal trainer. I also agree to abide by the agreement
with TopCat Per4mance, LP
.
TopCat
Per4mance Fitness Plans and Rates:
For Terms
and Fees:
Bundled Services and
Plans Download
call today!
"Coach Clement is wonderful!
He has been such a great motivator and inspiration to us
over the past 5 weeks. I wish your Nutrition
Counseling wasn't ending! Thanks so much for
pushing us and always with a smile!" Ashley
2008 Virginia
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