Physical Training Programs

Strength, Conditioning, Weight loss and Re-hab Programs

Many people need individual attention, especially at the start of a fitness program. The problem most people face when starting an exercise regime is they have no clear established starting point. In any given workout program it is hard to develop a successful plan unless you have some understanding as to where you begin. It’s like trying to give someone driving directions without an initial starting point, it can be done, but would not result in the most effective or efficient route.Unfortunately, most people set out on a workout program with no clear direction, defined goals or an understanding of really what they want and can accomplish within their current fitness level. This soon leads to workout frustration,confusion and worse …STOPPING.

Kate’s goal is to design a plan geared to helping reach your goals in the most efficient and effective way. This is why it is imperative that each individual client be properly assessed and educated. Kate conducts a comprehensive assessment necessary to design a program to  fit your needs and goals. Whether your goals are to lose weight, gain strength, remain healthy, stop pain, improve posture or performance,  the proper starting point is a MUST when designing a successful program.

You will be assessed on the following:

1. Body fat, body weight and body circumferences
2. Strength measures of the core, legs and chest
3. Core imbalances and weaknesses
4. Flexibility
5. Hip, back and neck imbalances
6. Posture assessment
7. Goals and physical challenges

Assessment  results guide Kate to design a program tailored  to your current physical state (strength, cardiovascular and flexibility), your body’s imbalances, your time, lifestyle restrictions, your stress level, and your budget. So whether you want to run a race, become more flexible, heal from an injury, get leaner, getstronger or just plain feel better, Kate is here to guide you, educate you and keep you accountable so that you can obtain long term success and better health.

Available programs:

One-on-one personal training
Comprised of individual training and coaching for the individual with specific needs and goals, requiring more personal attention.  Cost: $95.00 / single session

Buddy Training
Bring a buddy to your session. This workout is best for clients who are of equal physical fitness and health. Cost: $65.00 each/single session      $55.00 each /90 day package

*Additional fees may apply for travel

 

Facebook Posts

12 hours ago

Kate Deering Fitness

Easy breakfast...

2 scrambled eggs with 1 oz. milk cooked in 1 tsp of coconut oil
1 Piece of sour dough bread with 1 tsp of butter
1 cup of orange juice
1/4 cup Kalona, low fat cottage cheese

* Not pictured
Cup of coffee with 1.5T sugar and 2 oz milk

C: 74. P: 28 F: 17
Calories: 561

Nutrition:
Vitamins A, D, K, Bs, calcium, magnesium, potassium, and sodium

There use to be a time when I would NEVER eat a BIG breakfast. My belief was, if I ate a BIG breakfast, it would lead me to over for the rest of the day. Thus, I tried to "save" my calories for later in the day when I was the most hungry. Sound familiar to anyone??

I would eat a small breakfast, a medium size lunch and a BIG dinner. Even thought I was not eating a large amount calories during the day (around 1500-1700kcal), I could not lose weight.

What I learned was, the reason I was so HUNGRY later in the day was due to UNDER eating earlier in the day. There is absolutely no point to "save" your calories for later. You need to eat when your body NEEDS the most energy, which for most people, is the morning and midday. As evening approaches and you get ready to relax and go to bed, the last thing your body needs is a HUGE meal, especially if you are looking for weight loss.

Slowly, as I changed my food and the size of my meals, things started to shift. Now, I eat my largest meals at breakfast, lunch and before dinner snack. I save my smallest meal for dinner. I find this keeps my metabolism higher all day, allowing me to eat more and maintain my weight.

*The Basic rule of thumb is to eat the MOST when your body is busy doing stuff. Which means you need to eat more around the times you are working, thinking, moving, exercising and running around. Eat the least when you are chilling, relaxing, and winding down from you day.
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