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Gentle Strength for Life

Semi-Private Training
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Improve balance and strength with specialized programming and support.

You know that resistance training can improve balance and mobility while reducing your risk of falls and injuries, but you aren't sure where to start.

In this semi-private small group program, I will be alongside you every step of the way as we follow an evidence-based program to build muscle and bone density and improve your overall quality of life. 

The next session starts on January 8th.

Space is limited! 

"Anne cares. When I started I was hesitant due to the rheumatoid arthritis I fight with daily. I knew I needed to get stronger and the kid I hired to show me around a local gym was not my jam. I joined this small group and Anne offers all kinds of options to make the workouts work for everyone in a kind and supportive way. It has helped me feel confident in myself on top of actually getting stronger."

~Bobbi-Jo

Join us in building strength for life!

Semi-private training combines the personalized feedback and attention of personal training at a more affordable cost and with a supportive community. 

The details

Who

Gentle Strength for Life participants:

  • Are looking to improve balance and stability to reduce the risk of falls.

  • Hope to maintain or restore an active and independent lifestyle through ongoing training. 

  • May struggle to get up and down from the floor without assistance. 

  • May have mobility limitations such as difficulty reaching straight overhead, limited knee flexion, etc. 

  • May have chronic conditions such as arthritis, osteoporosis, diabetes, etc. 

Where

The F.I.T. Lab

1583 Hamline Ave N, Falcon Heights, MN 55108

The F.I.T. Lab is a small, independent, Black-owned, neighborhood gym. 

When

Mondays and Fridays at 1:30 pm or 2:30 pm. 

Each session lasts 40-50 minutes.

What

Each semi-private group will consist of 2-4 individuals with similar support needs and goals.

 

During our time together, we will move through warm-up and mobility drills, strength-focused circuits including balance and core strengthening, and accessory movements to target specific needs. We will use a variety of implements including dumbbells, cable machines, resistance bands, and body weight.

Before you join a group, we will set up at least two one-on-one sessions to go through some movement assessments and ensure that this program will be the best fit for you. 

Price

$100 for two initial one-on-one sessions, then $400 per month for 2 x week semi-private training. 

Apply now to schedule your initial consultation.

"Anne has created a truly "judgement free zone" with time to learn movements and ask questions.  She provides alternatives and I can go at my own pace.  As an older person balance is very challenging so it's great to have options."

~ Bonnie

"Anne creates a supportive atmosphere that affirms where I am at and how I can get better. I feel she creates a safe and healthy space that gives me the confidence I need to try to gently challenge myself."

~ Mary

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Meet your coach

Hi, I'm Anne (She/Her). I've spent most of my career researching education and public health initiatives, but I was ready to get away from data and spreadsheets and have an impact on people in real life. 

I believe that strength training is one of the best things you can do for your overall well-being and quality of life. I especially love working with older adults who have never had the opportunity to try strength training or are coming back to training after a long time away. It is absolutely never too late to get stronger and improve your quality of life through training!

After becoming a NASM-certified personal trainer I sought out specialized courses to better support older adults in my programs. I have completed  the following trainings:

  • I'm a beginner / have a chronic condition / am recently post-partum - Will I be able to do the workouts?
    All the the movements in my programs include several variations to accommodate differences in our bodies. My goal is always to help you find movement that feels right to you, right now. To participate in the small group program, you should be able to get up and down from the floor independently. If you cannot, Strength For Life semi-private training may be a better fit for you. Current Gentle Strength participants include people who have arthritis, diabetes, oesteopena, and other chonic conditions or past injuries. Strength training has been shown to help improve these and many other conditions. If you have injuries, chronic conditions, or are recently post-partum, you should obtain clearance from a medical provider before starting this, or any other excersize program.
  • I have experience strength training, will the programs be too easy?
    Probably not. We will focus on foundational movement patterns that are the pillars of strength training at any level. You can always add more weight, more reps, or choose a more challenging variation of the movement. That said, we won't be doing very technical lifts like olymic barbell movements (snatch, clean and jerk). The workouts are designed to maintain and improve functional strength for everyday life and casual athletic activities.
  • Will strength training make me bulky?
    Gentle Strength programming is designed to make you feel strong and independent in your body, not for a particular aesthetic. As far as concerns about getting 'bulky', this article covers a lot of the complexity involved in building muscle mass. I can't predict exactly how this program might (or might not) change your physical appearance, but I hope by the end of this program you feel super proud of your hard earned strength and everything that your body can do!
  • What are your COVID/Illness Protocols?
    We’re all in this to feel strong and healthy in our bodies - the last thing I want it to spread any illnesses around! I hope we can all be cautious and respectful to reduce risk of illness. These are some guidelines for us to follow, please let me know if you aren’t comfortable with this or have suggested changes: Participants must be fully vaccinated against COVID-19. In-person classes will be capped at 8-9 participants and we will usually have the entire FIT Lab facility to ourselves (occasionally other personal trainers will be around with 1-on-1 clients). Use courteous gym hygiene - wash hands, wipe off equipment promptly, be aware of others’ space. Masks are not required, but are welcome. If you have any symptoms (congestion, fever, headache, etc), please stay home, rest, and take a COVID test. Once you are feeling well enough to workout and have tested negative, you can return to class. If you have been in close contact with someone who has symptoms or has tested positive, please wear a mask to class for at least 5 days after contact and test for COVID. If you get COVID (or any illness really!), stay home from class until you are feeling fully well and testing negative.
  • What if I miss a class?
    While I hope this program helps participants to get in the groove of a consistent strength practice, I know that life is unpredictable and things will come up (see above!). I’m here to help you keep moving in whatever way works best for you. I will offer a few options for missed classes: I can provide a programmed-for-you at-home workout with whatever equipment you have available (including bodyweight). I will schedule a monthly open gym session on a weekend date that you can attend to get in the workout you missed.
  • What if you have to cancel a class?
    This is a one-woman operation and I, unfortunately, do not have substitute coaches available at this time. If I have to cancel a class, I’ll send everyone an at-home workout option. If I need to cancel more than two classes during the program session, I will do my best to schedule a make-up session at a time that works for as many participants as possible. If the make-up session doesn’t work for you, I can apply the cost of the class toward a discounted personal training session.
  • Are your programs refundable?
    If after the first week of a program, you decide it is not a good fit for you, I will provide a 90% refund. After the first week, the program is not refundable. If you experience an unforseen illness or injury that prevents you from completing 4 or more weeks of the program, I will apply the cost of the missed sessions to future training once you have recovered.
  • What do I need to bring/wear for in-person classes?
    The FIT Lab has all the equipment we will need for class, no need to bring any. Bring a small notebook or your phone to track your workouts. Writing down your reps and weights is helpful to see your progress and plan future workouts. Bring a water bottle. Wear comfy workout clothes you feel good in. Shoes: I prefer to wear minimal/barefoot style shoes while lifting weights, but any type of athletic shoes will work just fine.
  • Can I just drop in for a class or two?
    No. These are multi-week programs structured to progress over time in response to the individuals in the group. My goal is to build a sense of trust, comfort, and community among a consistent small group of people.
  • Do you have payment plan options or discounts?
    If you are unable to pay the full cost of a program up front, please contact me and we can discuss options.
  • What equipment will I need for home workouts?
    At least two sizes of dumbbells or kettlebells, one lighter, one medium/heavy A longer resistance band (like this one) and something stable to anchor it to
  • Do I have to commit to one time slot?
    I ask that participants commit to primarily attending one time-slot. This helps to build community and trust within each small group. However, there is some flexiblity if things come up and you need to switch class times occasionally. Just contact me beforehand to confirm that there will be space.
  • Does The FIT Lab have lockers or showers?
    Unfortunately there is not a locker room or showers at The FIT Lab. There are restrooms you can use to change (located down a flight of stairs), and there is a shelf to store your belongings whithin view during sessions.
  • Does The FIT Lab require a membership or offer open gym times?
    The FIT Lab does not require any membership fees outside of specific program costs. Currently, there is no open gym time at The FIT Lab, however, I will schedule monthly weekend open gym times just for my clients. The space is used primarily by personal trainers. You can find out more about other trainers who use this space on their website here: https://thefitlabinc.com/meet-the-team/

Start building Gentle Strength with me!

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