body

Personal Training
Personal Training provides one-on-one fitness instruction to clients with specific health and wellness goals in mind.  A unique program can be tailored to increase aerobic fitness, muscular strength, integrate core balance, increase power, and aid in flexibility.  Personal Training works best when the whole body is considered.  Your program can integrate your fitness, nutrition, and stress management practices to enhance your physical health and emotional well-being.

Carley is a certified personal trainer through the American College of Sports Medicine.  She has been working as a personal trainer for over 10 years and specializes in:

   • weight loss and healthy lifestyle change
   • exercise recommendations for coping with a chronic illness such as: diabetes, HIV, cancer,
     and heart disease
   • endurance sports such as running, high elevation hiking, and triathlons. 
   • teens

Outdoor Fitness
Outdoor fitness allows us to create a custom designed low-impact workout to help one progressively increase strength and aerobic fitness over sessions.  These workouts can accommodate a variety of different ages and fitness levels.

A four-week outdoor program of fitness instruction, nutritional counseling and motivational training. Continuous sessions will be offered with assessments of your progress in between. You will be inspired and have fun while participating in a fantastic workout led by ACSM Certified Personal Trainer- Carley Hauck.  Sessions are an hour in length.  (Requires 4 or more participants per session) For individual or buddy fitness, please see rates below.

What if I'm not very physically fit?
NOBODY will be left behind or asked to complete more than they are capable of doing safely. Nor will anybody go home unchallenged! Women of all ages and abilities are welcome to participate. Each session will build on the previous one with challenges for core balance and intensity. You will inspire and be inspired by others.

Where is the location we will meet?
Please see our calendar page for location information. (Crissy Field)

CRISSY FIELD OUTDOOR FITNESS LOCATIONS & DIRECTIONS
click to download map
Crissy Field Beach Lot

Directions:
From the Marina area, go west on Marina Blvd. Once you have passed the Yacht Club on the right (at the stop sign), Marina Blvd. turns into Mason St. Continue on Mason St. and turn right at the first entrance on your right (East Beach Parking Lot). Continue into parking lot where you will make another right at the end of the road. Drive towards the East end of the parking lot and park at that end. We meet at the access road at the end of the parking lot.

What types of exercises are included in the program?
Exercises include: Core conditioning, short distance running (less than one mile), muscular strength, circuit training, walking, yoga, fitness kick boxing, sport drills, and obstacle courses.

What do I need to bring?
An exercise mat, one set of small hand weights (5, 8, or 10 lbs), water bottle, running shoes, and a sense of adventure. You can purchase mats and weights at a local sports facility (Sports Basement right across from our meeting place is a recommendation) or other sports equipment stores.

What can I achieve from an outdoor fitness class?
Your body will become more fit and toned, and you will gain more confidence making a dramatic improvement in your physical well-being. The outdoor fitness classes include exercises to firm your butt and thighs, flatten your stomach, and increase aerobic fitness, endurance, and stamina while burning fat and calories. By losing fat and gaining muscle, you'll lose inches and gain strength while looking and feeling better. The class will also enable you to meet other like minded individuals who will become a supportive community as you work towards a healthy body. 

The following benefits can be seen through participating in outdoor fitness:

Nutrition
Nutrition is half the focus when creating a healthy lifestyle. The nutrition counselor provides information, educational materials, support, and follow-up to help the individual make and maintain the needed dietary changes.  The nutrition counselor and client work together to identify areas where change is needed, prioritize changes, and problem solve as to how to make the changes.  Nutrition Counseling can help one learn to create a meal plan that can work for them and their family.  A typical session may incorporate many of these topics:
    • Share and explore your current diet/practices/food beliefs
    • Learn how nutrition affects (positively or negatively) your physical performance and/or disease/condition
    • Discuss and set individualized nutrition and fitness goals
    • Develop a personalized meal plan
    • Learn skills and techniques that will enable you to make needed changes
       (i.e. label reading, self- monitoring of food, how to balance meals to feel satisfied)
    • Explore what may be holding you back from making the necessary changes and learn
      techniques to overcome these obstacles
        • Learn how to combat emotional eating
        • Learn how to eat more slowly with mindful eating practices
        • Learn and practice how to eat healthy while “going out” for meals
        • Identify barriers that inhibit your abiity to change your eating patterns
        • Create healthy recipes and know what to look for at the grocery store
        • Home visits to help you create a system for healthy eating, planning, and preparation

In Person, Phone, and E-mail nutrition coaching packages are available to best support your healthy eating practices. 

E-mail Coaching Packages
The E-Mail Coaching Package includes four weeks of coaching by e-mail. You e-mail me what challenges you experience with your healthy lifestyle, such as exercise, nutrition, support, and stress management. Each week we commit to a few steps, you are willing to focus on to help you arrive at your goals.

Rates
Personal Training
Individual Sessions- $90 an hour
Five Session Package- $85 an hour
Ten Session Package- $80 an hour

Two Person Sessions
One at a time-$100 an hour
Five Session Packages- $95 an hour
Ten Session Packages- $90 an hour
Outdoor Fitness
4 week outdoor fitness session- 1x per week $140 ($35 a session)
4 week outdoor fitness session- 2x per week $300
Classes to be held at these prices with 4 or more participants.

Nutrition Counseling
Nutrition Sessions- $100 an hour
Four Session Package- $95 an hour
Eight Session Package- $90 an hour

E-mail Coaching Package- 4 weeks- $180

Payment method:
Cash, Check, or order online

Session options

E-mail coaching package- 4 sessions $180.00 Phone Coaching- 1 hour session $90.00 Phone Coaching- 4 hour sessions $320.00 Outdoor Fitness Camp 1 x per week $140.00 Outdoor Fitness Camp 2x per week $300.00

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Pleaes call or e-mail me to set up an appointment and indicate which service you are interested in and provide a few dates and times that you prefer. Telephone: 415-971-7556

Learn more how we can help you by using the easy online contact form. 
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