Fitness Programs

Personal Training Options

Long-Term Personal Training is for clients who; enjoy working weekly and for long-term with a trainer, are new to exercise and enjoy the comfort of a knowledgeable trainer keeping them safe, are too busy to worry about program design and rely on a professional to progress them through the many phases of fitness.

Benefits of Long-Term Personal Training:

Ongoing development , monitoring and refreshing of the client's fitness plan

Micro-progression employed to safely progress plan and achieve client goals

Develops a relationship with a trainer that will keep client's best interest at heart

Long-Term Personal Training Options:

1. One-on-one Personal Training:  Trainer works with client one-on-one for 60 minutes, 1 to 5 times per week.


Very personal and private trainer attention

Highest safety measures

Greatest level of flexibility for change and progression

Small Group Personal Training:  Trainer works with two to four clients with similar goals and fitness levels for 60 minutes, 1 to 5 times per week.

2. Small Group Personal Training:  Trainer works with two to four clients with similar goals and fitness levels for 60 minutes, 1 to 5 times per week.


Lower cost

Semi-personal trainer attention

Fun, social, class style of training with much greater trainer attention than group classes 

3. Sport-Specific Conditioning: Can be completed as one-on-one or small group training for popular sports such as tennis and golf. This training focuses on the conditioning aspects of your chosen sport.


May greatly enhance the enjoyment and performance in your sport

Compliments and prepares your body for professional sport lessons

Group conditioning can be fun and reduce per session cost

Short-Term Personal Training  is for clients who have prior training experience and are seeking short-term motivation, a new fitness program, and enjoy training on their own.  A client may meet with a trainer for ten consecutive weeks with the goal of learning proper form and a new training program.  Then this client can transition to Periodic Training.Periodic Training can be beneficial to experienced exercisers who wish to work with trainer for two to four sessions every few months. This is a great way to refresh your fitness program and check your training form.

All programs can be designed for workout at home or a conveniently located gym in Greenwich.

Areas of Expertise

 In addition to improving your overall fitness through Personal Fitness Training, our areas of expertise include;
Sports-Specific Fitness Programs: Tennis, golf, baseball, running.  These sports require power, balance, quickness, coordination and flexibility exercises of specific muscles groups. You can improve your performance with a properly planned fitness and flexibility program. 

Post Rehabilitation: After rehabbing your injury we offer continuity to your physical therapy.  We will contact your therapist and help you transition from rehab to optimal personal training and conditioning.

Posture Correction: So many people suffer with postural problems and pain due to lack of conditioning and possibly improper ergonomics in their work environment.  We help restore proper posture and relieve the pain by providing an ongoing personal training plan to correct and strengthen postural maladies. 

Core Strengthening: A strong and flexible core is critical to overall health.  Core training will be emphasized in all phases of your personal training plan.

Pre/Post-Natal:  Pre-natal exercise can help prevent you from post-pregnancy extra weight, fatigue, and lazy mid-section.  Six weeks post-pregnancy you should be able to resume your personal training routine. 

Older-Adult Exercise: Older adults require special attention while exercising and sometimes modified exercise routines.  We will plan a proper and safe personal fitness program using weight training and dynamic stretching that will improve your muscular strength and have you feeling years younger.

Youth Fitness: Kids between the ages of 7-14 yrs can benefit from personal training and strengthen their bodies, improve sports performance and gain confidence by engaging in  fun and challenging exercise. 

Find out more

Senior Fitness

Prerequisites to Training Seniors

Before training an older adult (defined by ACSM as 65 or older) the a Certified Personal Trainer should first make sure there are no disease challenges that would prevent the client from exercising safely. A PAR-Q should be completed, and the trainer should obtain clearance from the client's doctor. Asking the client if they have preferences in certain activities will aid in program retention.

Strength Training for Seniors

Muscle strength declines significantly after age 50, at approximately 15% per decade. Weight training should be done with light weights, using a level that is comfortable for the client to lift at the start of training, and increasing repetitions as the muscles get stronger.

ACSM recommends:

Frequency: 2 days/week.
Intensity: Moderate intensity (i.e., 60%-70% one repetition maximum [1-RM]). Light intensity (i.e., 40%-50% 1-RM) for older adults beginning a resistance training program. When 1-RM is not measured, intensity can be prescribed between moderate (5-6) and vigorous (7-8) intensity on a scale of 0-10.
Type: Progressive weight-training program or weight-bearing calisthenics (8-10 exercises involving the major muscle groups; 1 set of 10-15 repetitions each), stair climbing, and other strengthening activities that use the major muscle groups.

Even though you are probably not training them for a body building competition, a small amount of weight increased at regular intervals will increase muscle mass and affect metabolism, bone density, decrease insulin resistance and even aid in better sleep patterns. Make sure to include sufficient core exercises to improve balance and stability, which will reduce the risk of falls. Add exercises that mimic daily activities in order to build functional fitness-strength that seniors can use on a daily basis.