Personalized training is an effective way to meet your goals! Whether you desire to lose weight, gain muscle, or clean up your nutrition; Courtney can help you achieve your goal. Personal training can be combined with nutrition assistance, virtual training on the off days, or live group fitness classes. Courtney is here to make personalized training affordable and attainable. Please click contact us above to get started!
Small Group/Partner Training
Would you like to workout with your significant other? How about a private training session with your bridal party or for your employees? Courtney can design a personalized training session for a pair or small group. Circuit training is an effective way to burn calories and train muscles. These sessions are 1 hour in duration. Multiple session packages are available. Please contact us for pricing and package options.
6- week customized online training which includes nutrition, workouts, accountability, motivation and support. You have the ability to access your workouts and nutrition information online.The programs are customized to fit your busy lifestyle, schedule, needs and goals. You get a nutrition plan and weekly workouts. Multiple weekly check-ins to keep you on track. Unlimited support via email and text. This option is great for those who do not live in the area or who's schedule cannot accommodate in person training and classes. Stay tuned as live group fitness classes will be launching too.
We provide you with knowledge about healthier choices and well balanced meal preparations. We help our clients achieve and maintain a mindset that properly fueling your body is not a diet but a lifestyle! OR If you would benefit from a prescribed, clinical, diet plan we can recommend a licensed dietician who can assist you.
Group Fitness Classes
Live classes are a great way to have fun and stay motivated! At this time we offer 4 different formats of group fitness: Cize Live, Turbo Kick Live, AMPD Resistance, & Kettlebell AMPD. We have class offerings in the AM, PM, and even weekends to fit all schedules! There are punch cards available for these classes. Additionally, you can try each format the first time for free. If you are interested in attending weekly classes in addition to personal training there are custom packages available to you. Click here to learn about live classes.
Lay on the floor with knees bent and lower back pressed into the mat. Arms are at sides, at shoulder height with arms rounded at elbows.
Keeping arms rounded with elbows stationary; press hands together until the dumbbells touch. Keeping arms fixed; lower back to the floor.
Lay on the floor, knees bent, lower back pressed into the mat. Put arms out 90 degrees, like field goal posts.
Keeping lower back pressed into the mat. Press weights up over chest and together. Lower to start.
Shoulders down away from ears Bring arms in with arms over thighs.
Raise arms to shoulder height. Then bring back to start.
Here is a side view of the shoulder-height action.
Start with your shoulders stacked over your wrists.
Do not settle your shoulders into the joints. Instead, push up and away so your shoulders are high. Keep core tight, don't sag midsection. You are up on toes.
Bend your elbows and lower chest to the floor. Keep core engaged and do not sag hips. Return to start position.
Modified Push Up
Push Up on your knees creates a lever. Start in push up position, lower your knees to the floor. Shoulders are stacked over wrists. Keep toes in contact with the floor so you do not dip your hips.
Lower chest to the floor. Then push away to finish in start position. Creating the lever allows you to lift just top half of your body.