Sample General Programs
Health and Wellness Coaching sessions
Personal Training for Women and Seniors
Group Fitness Classes: Body Sculpting, Fat-burning workouts, Indoor Cycling, Core Training, After 50s Shape Up, Balance and Stability for Seniors, Stretching & Relaxation.
Stress Management /Exercise Programs
Corporate Fitness/Wellness Programs
Sample Personalized Programs
Health and Wellness Coaching
Mind, Heart, Body connection to develop positive exercise habits and experiences through the use of:
1. Creation of a Wellness Vision, three month goals, and 3 to 5 weekly goals that make attainable any change
2. Mental Visualization of Goals
3. Personalized Affirmations to reinforce positive thinking and behaviors
4. Meditations that suit your personality (not every body can sit still, but that's not the only way!)
5. Intention Statements to focus thoughts and feelings toward the achievement of your specific purpose. By you having clear intentions, we can offer proper expertise and support
6. Books and Audio recommendations to learn more about Fitness and Integral Wellbeing.
Personal Training (one on one, partner, small groups)
Strength Training
Body Sculpting
After 50s Shape Up
Weight Management
Functional Training for daily activities
Core Strength for a healthy back
Balance Training for fall prevention
Gentle Yoga Basics and Stretching
Easy to follow cardio training
Motivation and support
Testimonials
“Working with Rosa, I have gained a whole new understanding of what it means to be ‘fit’. Like most people, I started with a trainer to lose weight but Rosa’s holistic approach has benefited me far beyond the gym. Working with her has helped me find new (and unprecedented) ways to incorporate physical activity into my daily life and made me more aware of how the little choices make a difference. I don’t consider myself an athletic person and Rosa has made fitness enjoyable and fun. She’s the best!”
Meryl H.
I’m a 59 year-old guy who likes to stay active, ski, play tennis, and do long-distance biking. I’ve struggled with surplus weight since my 30s. Rosa has been my trainer for 4 years. During this time I’ve completed annual 300-500 mile bike treks in the Rocky Mountains without injury or incident. I’ve trained at 100 plus miles per week for months at a time, experiencing occasional falls and collisions, again without injury. I enjoy hard, competitive tennis, and occasional ski outings and my body feels good. Rosa pushes me to continually improve but also adjusts my training to compensate when I’ve been laying off for a period of time. She coaches my mind as well as my body and cultivates a great positive attitude, helping me pull out of my occasional lapses. I have a high quality of life for my age, and really appreciate the way Rosa helps me sustain it.
Robert Holum
Rosa and I have been working together for the last four years—four years! That fact should say a lot about my regard for her as a trainer. She has been very patient with my tired, old body and gently insistent with my lazy will power. Without her, I would be slowly calcifying into a prehistoric monument. Rosa knows when to stop our usual routine and spend the time stretching. She also knows when to say “Just three more…” when I want to stop with the biceps curls. And she knows that if she doesn’t murmur “A little cardio?” after our sessions, I will wander off to a bakery for a cookie. She is a trainer for people who need to stick with it rather than prepare for a triathlon. She is always there, always carefully sympathetic, always a friend.
And If I were a little younger I WOULD ask her to help me get ready for the triathlon!
Mary Burgan
Imagine a 50-something woman who’d never worked out a day in her life, and you’ll get the picture. With good humor, the patience of a saint, sympathetic words, and total knowledge of what works and what doesn’t, Rosa got me through it. She is a thoroughly competent, motivated and knowledgeable trainer. Rosa is a miracle worker, and I look great.
Grace C.