Personal Training
As a
certified personal trainer and coach, I design fitness and weight loss
programs for clients in the Great Falls, Reston, Herndon, Potomac
Falls, Ashburn, and Sterling areas, and supervise their execution for
maximum results. I re-design and update programs when necessary, while
providing instruction, motivation, support and accountability. I begin
with a comprehensive Lifestyle Assessment so that I truly understand my
clients' goals and needs as well as any past/current health issues. I
do a comprehensive functional assessment to determine appropriate
exercises and levels of intensity. Personal training sessions can be
done individually or with a partner.
I train clients in my Studio in my home in Potomac
Falls, VA. The Personal Best Studio is
equipped with state-of-the-art equipment so our training may include
work with machines (including functional strength training equipment)
and free weights or steps, bands, stability balls, BOSU balls, medicine
balls, body bars, foam rollers, TRX and more.....all depending upon the
goals of the client/clients. My clients may arrive early or stay late
for warm-up/cool-down exercises and/or stretching or they may do their
own cardiovascular workout in my cardio room.
The Personal Best
Studio also provides a full-service shower/bathroom for clients to
change if need be and mats and towels are provided for workouts.
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Group Training
Small group training is currently a very popular option as it makes training more fun and affordable. Group participants find they are even more accountable to their training when they have others expecting to work out with them. Groups consist of friends that already know each other or they can be made up of individuals coming together that soon become friends. Groups can be 3 to 6 people and can be either hour or half-hour sessions.
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Weight Loss/Management Programs
Weight
Loss/management is my specialty and my passion. Because the "single
best thing a person can do to improve his/her health and well being is
to get to and maintain a healthy weight", I am passionate about helping
my clients learn how to take better care of their bodies. I offer
weight loss programs individually, in partners or small groups and
tailor the program to the needs of the individual. My
training/instruction is solidly research based and both professionally
and personally experienced. I get to know my clients and structure
their learning experience around their lifestyle needs. I am a believer
in "real food for real life" and promote healthier choices in eating
and activity as it fits appropriately into one's life.
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"Get Real to Get Lean" Weight Management Program offers:
- Weigh and measure
- Weekly weigh ins
- Realistic goal setting and monitoring
- Nutrition guidance toward wholesome eating
- Fast and easy meal solutions
- Eating healthfully at work and on the go
- Small lifestyle changes that make big differences
- Dealing with emotional eating
- Meal suggestions and recipes that your family with enjoy
- Getting support from the people in your life
- Environmental control that works forever
- Learning how to keep food records that give you control
- Understanding the energy equation
- Implementing exercise/activity/movement that makes a difference
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Coaching
A coach helps you and/or your company to:
- Solve problems
- Reach goals
- Design a plan of action
- Make decisions
In addition to the above, the coach stays with (i.e. coaches) the client to:
- Implement a plan of action, working through the inevitable changes and any obstacles.
- Maintain a healthy balance in your life.
- Keep looking ahead to take advantage of opportunities which are just now formulating.
- Bring out your "personal best", keeping focused on your needs, values and vision.
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Yoga
I teach small (3 to 6
participants) vinyasa style yoga classes in my studio in Potomac Falls,
VA. I am trained, and still currently training through YogaFit and
enjoy offering this aspect of mind-body fitness and wellness to my
clients.
Other Services
Boot camps (Beginner, Senior, Weight Loss ... to name a few!)
- 4, 6 , or 8 week programs designed with specific fitness goals in mind. A great way to work fitness into your life
Metabolism testing and coaching
- Quick, non-invasive breathing test to determine your true resting
metabolic rate (i.e. how many calories your body needs to lose/maintain
weight) so that weight loss can be approached scientifically, without
guesswork
- A comprehensive take-home report that is reviewed during your
consultation so that you understand how to put this information into
practical application
Body fat testing
- As you get fit, you decrease the amount of body fat you have while
increasing the density of your muscle tissue. Seeing those positive
changes in body composition is very motivating on our path to improved
health and fitness
Group seminars, workshops, retreats and presentations:
- Healthy, balanced eating in the real world
- The truth about calories, fat and carbs and what they mean to weight loss
- Healthy Holidays (Food and Fun that you won't wear all next year!)
- Stretching in the office
And many other health and fitness related topics as requested.
I
also assist with articles, newsletters, and proposals, for personal or
business use, dealing with weight loss, health, fitness, and overall
well-being.
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From Millie
"You can never train off what you can put in your mouth. Weight loss is as much, if not more about good nutrition as it is about exercise and activity."
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Testimonial
"With Millie I gained a 'can-do' type of confidence both physically and mentally that I never would have found without her."
- Tamara A.
Beth is a long standing client of Millie's. She started training with
Millie at Worldgate Sport&Health Club some 10 years ago. She had
attended Millie's group exercise classes even years before that.
When
Beth first started working with Millie she was 65 lbs. more than she
wanted to be (190 lbs). She started losing weight and working out but
then had some major life events, including the loss of her mother and
her business that had her stop training for a while. When she started
training again with Millie in '05, she had put the weight back on but
was determined to get it off.
She started training several days
a week and getting to the club early in order to do her cardio
workouts. She was carefully monitoring her eating and would bring her
food records to Millie for monitoring and assistance with skill
building. And the results showed. In the course of about a year she was
down nearly 30 lbs.
Then Beth got stuck. She was feeling much
better having lost 30 lbs. but she still wanted to lose more weight.
She went through some frustrating times trying to stay in the game and
felt like throwing in the towel several times. But she didn't. She
persisted. Life threw her a couple more monkey wrenches, but she
bounced back and took the bull by the horns. Got herself back into a
regime that allowed her to again start losing weight.
She is
now down 65 lbs, weighs 125lbs. and looking fabulous. Most people would
think she's at her goal but she's determined to lose that last few.
Beth is an awesome example of what "the new 60+" looks like. Most
people would never guess her age, not only because of how she looks but
how she acts and carries herself. She continues to do her strength
training 3 times a week and yoga once a week, with Millie. And all her
hard work shows for sure.
"When I weighed, I would frequently
just let Millie see the number and write the weight in her ledger. Then
she would tell me when I got to a certain weight. The older one gets,
the harder it is to lose weight, and the longer it takes to lose it. I
knew I didn't want to do this again, so I had to get it right this
time. I really used Millie to keep me going. There were many times when
I wanted to quit, and I did level off or gain sometimes, but I always
had Millie to talk to and push me to get going. I always realize that I
can never quit trying and eating healthy food."
"I will always
have to eat healthily and keep track of what I eat, but the difficult
thing for me is accepting my imperfections. I do over eat or eat the
wrong things sometimes, and I used to take weeks to get back on the
program. Now I've gotten it down to a day or two. I'm working on
getting it down to hours or minutes. I'm continually working on
perfecting myself while accepting that I will never be perfect."
- Beth Theriot
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