121 Personal Training

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1-2-1 Personal Training is one of Canberra's leading personal training, Health and Wellbing businesses, offering Corporate programs, one on one Personal Training, either in our studio or mobile (in your home, office or outdoors), Pre-conditioning for entry into the Military, Customs, Police or Fire Brigade, Group Training (1 or more people) and Run Coaching Sessions. We specialise in outdoor training but also have a small north side based studio.

1-2-1 offers you the very best in personal trainers pretty much anywhere that you are comfortable.

Some people just aren't comfortable going to a BIG fitness facility, and would rather work out in the privacy of a small studio or their own home. With the basic equipment used for our sessions, we will cover the fundamentals of physical fitness and general health and wellbing lifestyle coaching, as any fitness professional should, before moving on to advanced physical fitness techniques.

Services:

• Health and Lifestyle Fitness Coaching
• Weightloss
• Toning and Firming
• Rehabilitation
• Pre and Post Pregnancy Training
• Pre-conditioning for entry into the Military, Customs, Police or Fire Brigade
• Goal Setting and Strategy Formulation
• Specialised Sports Programming
• Posture Analysis

Our Mission
"Is to exceed our client’s expectations by delivering quality programs, using our vast knowledge along with the latest fitness research to create an enjoyable fitness experience".

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Indoor and Outdoor Training
By choosing to train indoors with 1-2-1 Personal Training, you have the option to train in your own home, our North Belconnen studio or take your training to the great outdoors for a training program with extra variety.

Benefits:
No concern over weather
Access to a huge range of equipment
Use of changerooms allows you to train immediately before or after work

Strength and Conditioning
The health advantages of resistance training are many. These benefits include, but are not limited to reduction of body fat, lower cholesterol levels, lower resting blood pressure, prevention of muscle atrophy and weakness, improved posture, development of more lean body tissue, strengthening of skeletal muscles, stress reduction, improved metabolism (burn more calories even at rest), and better physical appearance through muscle toning and definition.

Home personal training or training sessions held elsewhere removes the burden of gym membership and fixed packages. By utilizing a 1-2-1 personal trainer, you avoid issues such as sick children, circumstances at home that require your presence, child care, scheduling/driving conflicts related to your job, etc.

Diet/Nutrition Planning
You cannot separate nutrition and exercise. It is a partnership you make for the rest of your life. A healthy, nutritionally balanced eating plan will give you more energy during your workouts, which leads to better results. Properly controlled caloric intake will decrease your body fat and allow you to supply your growing muscles with the nutrients they need.

Cardiovascular Training
The heart is the most important muscle in the human body. Without a healthy, conditioned heart it does not matter how big our biceps become. Cardiovascular training should be performed 3 to 5 times per week, lasting 30 to 45 minutes per session. Your heart rate should stay in your optimal training zone. Cardiovascular training is the tool that we will use to help you rid your body of unwanted and unhealthy body fat.

Core Training
The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

Flexibility Training
Wonder why your lower back aches constantly? This could be attributed to a number of possibilities, Two possibilities are tight hamstrings and/or tight hip flexors. Any exercise program that does not involve a stretching component is lacking an integral part of fitness. But you might ask, "Why bother? I have never stretched before."

• It will prevent injuries by keeping muscles supple.
• It increases functional range of motion.
• It reduces or eliminates lower back pain.
• It reduces the incidence and severity of injury.
• It improves posture.
• It delays the onset of muscle soreness.
• It promotes mental relaxation.

1-2-1 Personal Training incorporate stretching in to every workout. We first demonstrate safe, effective exercises that can be done at home or in the workplace. Following an exercise session it is your time to relax. Our trainers apply the gentle force necessary to stretch your worked, contracted muscles beyond their normal stretching point. This process leads to an incredible increase in flexibility and joint mobility. This is a favorite phase of a workout for many clients. It is a perfect, relaxing way to complete a tough hour.

Monitoring Your Progress
People become motivated by progress, so we tailor a program specifically for you, no pre-arranged program. Progress charting is essential in personal training. With each client we will do the following.

Help in setting long and short term realistic, reachable goals with clients.
Perform initial fitness testing to form a baseline from which to work.
Take body measurements. Re-evaluate measurements every 8 to 12 weeks.
Use a heart monitor during workouts to keep you in your optimal training range for maximum fat burning.

Provide constant feedback throughout workouts.
As you see your progress occur on paper, your self-esteem and confidence grows.