Services

Time For Change Personal Training Services

Time For Change Personal Training Is Here For You! Time For Change Personal Training was created to help you develop healthy habits in a convenient and affordable way. Serving the Niwot, Longmont, Erie, Frederick, Firestone, Dacono, and some areas beyond this (contact me if you live outside of these cities).

Read below for more details about each service offered:

  • Time For Change Ladies Only Fitness Group – Interval/Circuit Training, Foam Rolling, etc.
  • Time For Change Mobile Personal Training Programs – I come to you!
  • Customized Meal Plans unique to you or choose from the many different diet preferences

Time For Change Fitness Group:

Time For Change Personal Training Fitness Group(For Women Only) Come check out a session at my ladies only Time For Change Fitness Group for free.

Interval/Circuit Training Class – Get a full body workout each time including moderate intensity interval/circuit training, cardio, resistance training, flexibility, balance, body weight calisthenics, medicine balls, resistance bands, stability ball, hand weights, kettle bells, bosu ball, battle rope, balance disc, TRX, agility ladder, and more. The last 10 minutes of this class will be Foam Rolling – your own foam roller is required.

Foam Rolling Self-Myofascial Release Class  – Monday evenings. Foam Rolling Self-Myofascial Release that will focus on rehabilitative techniques to improving static/dynamic balance and core stability. Great for releasing tension, alleviating pain, general fitness, improving posture, strength, and flexibility. Note: A LONG (36 inch) Foam Roller is required for this class.

Fitness Group Schedule:

In Niwot – Interval/Circuit Training with Foam Rolling Monday/Fridays at 8:40am, and Thursdays at 4:10pm.

In Frederick – Mondays at 7pm Foam Rolling Self-Myofascial Release Class, Wednesdays at 7pm Interval/Circuit Training with Foam Rolling.

Each session will be 1 hour long. If it’s your first free session, arrive 5 minutes ahead of time to fill out some short paperwork before we begin. Bring a water bottle and a long foam roller. Please invite a friend to join you, but I’ll need to know if they’ll be attending with you so I have enough equipment.

*If you want to join my fitness group, it’s REQUIRED that you RSVP for each fitness group you’ll attend so I know how much equipment to bring. RSVP and sign up for my ladies only fitness group by clicking here ==> Time For Change Fitness Group .  On this other website is where you’ll see specific locations for each group.

After your first Free session and when you attend your next group session, you’ll need to purchase your 10 session punch card  by bringing cash or a check to me in person.  Commit to improving your health and getting fit this year!

  • Special is $40 for a 10 session punch card!
  • NOTE: Punch cards will expire 6 months from the last date you attend group.

Time For Change Mobile Personal Training:

  • Availability for Mobile Personal Training: Monday-Fridays during the day only – check with me on exact times. No time slots available in the afternoons from 2pm on, nor evenings at this time (sorry).

I’m currently accepting Mobile Personal Training clients in the following cities: Erie, Niwot, Longmont, Frederick, Firestone, Dacono, (and possible further locations, please check).

(For Women Only, couples/small private groups) Mobile Personal Training Programs where I come to your home. I’ll work with each client to create an individualized training program. This could be a combo using weights, a stability ball (if you have one), cardio, resistance training, flexibility, balance, body weight calisthenics, and interval training to help you gain strength and improve your fitness through a variety of exercises meant to challenge and change your body.  The way this program works is I’ll come to your home once or twice per week and you’ll go over your personal program while I’m there to show you proper form and to make sure you’re doing the exercises correctly. Then you’ll do your program several more times that week on your own. I’ll be checking in with you often for accountability; to make sure you did your workouts, answer any ?s you may have, and to make sure you’re on track with healthy nutrition and water intake.

(Women Only) Foam Rolling Self-Myofascial Release Programs – Rehabilitative Techniques to release tension, alleviate pain, rehabilitate injuries, improve static/dynamic balance, core stability, posture, strength, and flexibility. As an ISFTA Foam Roller Specialist, I can make specific programs for the following fitness/sports: General Fitness, Proper Posture, Soccer, Softball, Basketball, Boxing/Mixed Martial Arts, Cycling, Golf, Running/Jogging/Hiking, Rowing/Kayaking, Skiing/Boarding (downhill/cross-country), Swimming, Tennis/Racquetball, etc. Note a Long 36 inch Foam Roller (half or whole – depending on fitness level) is required, I can help you determine which of these would be the best for you before purchasing.

Time For Change Mobile Personal Training (Private One-on-One) Packages:  Expires within 6 months of start date. *FREE with Any Personal Training Package Purchase below – Initial Fitness Assessment (includes measurements, alignment/flexibility analysis, and body fat analysis), plus basic nutrition consult. Full package amount is due at time of your first session.

  • Only Foam Roller Self-Myofascial Release Program (Long Foam Roller Required) – Individualized to Fitness/Sport Specific – 1 or 2 sessions, $50 or $100 – depending if you want only one session, or would like another follow-up session.
  • Personal Training – 4 1-hour sessions = $200 ($50 per session)
  • Personal Training – 10 1-hour sessions = $450 ($45 per session) *current special is $20 off this package, total would be $430 for 10 sessions.

Time For Change Personal Training Couples or Small Private Group Package:  Expires within 6 months of start date. *FREE with Any Personal Training Package Purchase below – Initial Fitness Assessment (includes measurements, alignment/flexibility analysis, and body fat analysis), plus basic nutrition consult. Full package amount is due at time of your first session.

  • 4 1-Hour sessions = rates are $30/per person/per hour, $240 for couples/2 friends at one location.
  • 4 small private group sessions (depends on number of individuals, contact me for payment details). Less if more people are added in.
  • 10 1-Hour sessions = rates are $26/per person/per hour, $520 for couples/2 friends at one location.  *special is $20 off this package, total would be $500.
  • 10 small private group sessions (depends on number of individuals, contact me for payment details). Price is less if more people are added in.

Customized Meal Plans:

If you follow my work you already know my take on nutrition…you can’t out-train a poor diet! You need to ensure that you’re watching what you eat, the quality of your food, the timing, all to ensure you’re getting the best results.

Note: a health screen is required prior to this service.

I’m a NASM Certified Personal Trainer and Fitness Nutrition Specialists, along with a four year degree in Biology. I can design scientific based nutrition plans geared to accelerate your optimum health, and educate my clients on the benefits of protein, healthy fats, and other macronutrients. I offer customized nutritional meal plans that are designed specifically for you, your goals, your lifestyle, and eating preferences.

Some of the reasons you may need or want a customized meal plan is: weight loss, decrease body fat, build lean muscle, improve sports performance, pre/post pregnancy, and more.

If you need something completely unique to you, I can help you with that as well. To help you decide which nutrition type is best for your goals, here’s a brief description of the major nutrition types:

Ketogenic Diet – Forces the body to burn fat rather than carbohydrates. Normally, the carbohydrates contained in food are converted to glucose, which is transported around the body for energy. If there’s a small amount of carbohydrate in the diet, the liver converts fat into fatty acids and ketones, which serve as the energy source. An elevated level of ketones in the blood is known as ketosis. The Keto diet is lower in carbs (10-15%) than a low carb diet, around 70% healthy fats, and less protein. There are fewer net-carb vegetables and more avocados, nuts, and oils. To figure the net-carbs, subtract the fiber listed on the nutrition label from the carb listing.

Low Carb Diet – The carbohydrate sources in a low carb diet (15-25%) are mostly from vegetables with low carb values, moderate healthy fats, and moderate protein. Low carb diets are good when you’re trying to lower your bodyweight and remove fat. I highly recommend this  nutrition plan.

Medium Carb Diet – A good amount of high quality carbohydrates (40%-50%) coming from quality complex carbohydrates like legumes, whole grains, vegetables, and fruits. This type of nutrition is good for those who are very active, need quality energy sources, and for those who seek to maintain their healthy weight.

Paleo Diet –  Is a ‘back to basics’ type of plan (more of a hunter-gatherer type diet with high quality protein and less carbs). The carbs in this diet are non-starchy vegetables, along with no dairy products, grains, legumes, and nothing processed.

Vegetarian Diet –  No meat sources like chicken, beef, fish, pork, or shellfish. They can have high quality protein sources available like eggs, dairy, plant sources like soy, pea, or rice, in addition to veggies, fruits, nuts, etc.

Vegan Diet – None of the foods may come from animals (no meats, milk, eggs, etc). This is mostly plant based nutrition plan.

Mediterranean is a nutrition plan where you eat a lot of foods in their natural state, like fresh vegetables, legumes, whole grains, nuts, fruits, and seeds. The healthy fats in this diet come from plant sources like olives and rapeseed oil rather than from animal sources.

Meal Replacements – I recommend the Shaklee 180 Turnaround Program which includes Non-GMO Protein, are Gluten Free (some are lactose free too), high in Fiber, Powered by the amino acid Leucine to help you maintain your muscle while you lose fat, high in Vitamins & Minerals, Low Glycemic (safe for diabetics), and has No Artificial Flavors, Sweeteners, or Preservatives. 100% Money Back Guarantee.

This is a list of the major categorized plans. If you need something completely unique to you, I can help you with that as well.

No one is perfect when it comes to dieting. If 80-90% of the time you are following your meal plan guidelines, you will see incredible results in your body composition, energy, and overall health. I also recommend meal prepping to ensure that you’re successful and prepared.

Meal Plan Choices:

The key to any meal plan’s success is to focus on your health goals along with a great training program. You have to make eating healthy a priority. Results will be earned, not guaranteed.

Note: a health screen is required prior to this service.

Your customized healthy meal plan is comprised of several aspects including detailed analysis of current eating habits, age, height, weight, BMI, ratios, body fat, body measurements, discussion of goals, food preferences (likes/dislikes), choosing a diet type listed above, food-journaling or app intro, approx caloric intake, portion sizes, timing, water intake and exercise frequency.

  • 2 Weeks Custom Meal Plans made just for you (detailed listing of what to eat specifically at each meal that includes your food preferences). Includes one hour meeting to go over all of the above, meal plans will be emailed to you, and one follow-up phone consultation. $195.
  • 2 week Custom Meal Plan same as above with inclusion of specific recipes $350.
  • Supplements, Vitamins and Minerals Recommendation (Free with any other service listed on this page). Have you ever wondered what vitamins you should be taking? I’ll give you a list of supplements to take on a daily basis to help better your health and overall well being.
  • Favorite Restaurant Meal Plan $150 – I’ll research up to five restaurants of your choice and select the best appetizers and entree’s for you based on your personal nutrition and caloric goals.
  • Grocery Store Tour $150 (1 hour) – We’ll head to your favorite grocery and you’ll get a one-on-one experience on how to navigate through the grocery to find the best foods for your lifestyle. I’ll teach you how to read nutrition labels and easy ways to save on your grocery bill.

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Special Friend Referral Offer: Bring a friend and get rewarded!

  • Refer a new Client that purchases a 10 sessions personal training package, and you’ll receive a personal training session FREE (a $50 value)
  • Refer a new Client that purchases a 10 session punch card for fitness group and you’ll receive a FREE punch on your punch card in return. (a $5 value)
  • Gift Certificates available upon request.

What are you waiting for? It’s Time for Change starting today!

 

 

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