What to expect to get from your free session

Clarity on your fitness goals

Maybe you know exactly what your goals are- like gaining 20lb of muscle, loosing 10lb of body fat or relieving low back pain. Or maybe, you are less specific and unclear-you know that you want to lean down, tone up or just get healthier. My job is to help you get more clear of what you like to achieve or/and explain to you what it would take. I spend about 20min to get to know you, understand your goals, learning about your experience in the gym and discovering what’s missing in your program or lifestyle at the moment.

Fitness Assessment

Personal Training | Kalina CardosoFor about 5min I will ask you to move freely through common exercises and movements to learn about your body and discover your strengths and potential areas of opportunity. This information is critical in designing a truly personalized fitness plan. I take notes on your strength, endurance, balance, core stability, posture and muscular imbalances. (For example most of us have tightness in our upper back due to stress and working seated). I also measure your body fat to help us determine your body composition, health and fitness. Your body composition is a better predictor of your health and fitness than your weight alone.

Awesome workout

Based on our discussion and your assessments, I will design a short sample-workout for you to experience for about 30min. The purpose of the workout is for you to learn what is it like to work with a personal trainer and to see if my style of coaching would be a good fit for you if you are considering working with a trainer. Most of my clients appreciate the details of my exercise instruction. Proper form is my priority. You will learn how to execute the movements I show you with perfection. I have been instructing movement for 14 years and after your assessments I will be able to determine the proper level and intensity of your workout. If you are a beginner, I will make sure you get a workout that maybe outside your comfort zone but that is definitely within your limits. I want you to realize your full potential so expect to be cared for and yet pushed that extra mile. If you are very advanced, I will make sure you’ll experience a challenging work out and that I teach you a new level of fitness. Some of my clients prefer not to exercise at all on our initial consultation and some prefer to use most of the time getting an amazing workout. Just let me know what you prefer.

Plan for action

After your workout, we’ll go over what your game plan should be for the next 12 weeks. I will suggest 3 different programs for you to implement in those 12 weeks to help you achieve your goals. If you are interested in working with me, we’ll go over your options and you can pick the one that works for you. I would like you to know that I don’t have any hidden agendas and that I am not attached to the outcome of you working with me. I would be more than happy with the fact that you just learned something new regarding health, exercise or nutrition. I never feel like I am wasting my time when I share my love for fitness so don’t hesitate to reach out or make an appointment with me if you are unsure about working with a trainer. My commitment is that you leave refreshed and energized and satisfied with the decision you made, whether it is to hire me or not.

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Free Personal Training | Kalina Cardoso
Free Personal Training | Kalina Cardoso