Training Services

Strength Training. Functional Fitness. Personal Training. General Fitness. Corrective Exercise. Sports Specific Strength




Personal Training

If you are someone who needs more accountability, more form & technique work instruction, have injuries, personal training might be a better option for you. This can be discussed more in detail during you consultation. Each personal training session is on average 60 minutes and will implement components of strength, corrective exercise, mobility and conditioning. Personal training is designed to help you set and achieve personal fitness goals through proper exercise and education.  When beginning your personal training program, we start with an intial consultation. In this consultation we discuss your short term and long term goals, expectations, overview of program analysis with tracking and progress and the reasoning behind the key exercises.

What’s Included:

  • Initial Assessment: A thorough assessment of your current fitness level, including strength, mobility, and any existing injuries or limitations.

  • Goal Setting: Collaboratively setting specific, measurable, achievable, relevant, goals related to your strength and fitness.

  • Customized Training Plans: Individualized strength training session tailored to your goals, experience level, and available equipment or facilities.

  • Nutrition Guidance: Dietary recommendations to support your strength and fitness goals, macronutrient guidelines, and supplementation advice.

  • Regular Check-Ins: Scheduled sessions or meetings with your coach to review progress, make adjustments to your training program, and address any questions or concerns.

  • Form and Technique Corrections: Feedback and coaching on proper exercise form and technique to prevent injuries and optimize results.

  • Accountability and Support: Ongoing motivation and accountability through regular communication with your coach, whether in person, online, or through a fitness app.

  • Injury Prevention: Guidance on injury prevention strategies, warm-up routines

  • Option to add on online coaching



Online Training


Running Specific Strength Training

Strength training is an essential supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk. If you want to perform at your full potential, you need to take a comprehensive approach to running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, power, mobility, and overall strength.


Cycling Specific Strength Training

Increrasing your overall muscular strength via strength training improves the mechanical efficiency of your pedal stroke. Therefore improving your ability to produce more power for the same perceived effort and improving your overall fatigue resistance to be faster on a bike. Additionally, by addressing sub-optimal movement dysfunction one can improve efficiency and performance on the bike.


Our endurance specific strength programs are broken up into 3 phases. Stability, strength, and power for the athlete who wants to focus on quality strength movements to improve their movement quality, overall strength and performance. After your consult we will gather the data and lifestyle information that goes into creating a fully customized strength program just for you.This program adapts as you do. It evolves based on your performance, schedule and training goals.



General Strength Training & Fitness

Our fitness & general strength coaching is a comprehensive approach to helping individuals improve their physical health and well-being through exercise, nutrition, and lifestyle guidance. Our goal is to work with you to create personalized fitness plans and provide support and motivation to help you achieve your fitness & strength goals.



Corrective exercise

Corrective exercise for endurance athletes is an important component of their training regimen. Endurance athletes, such as long-distance runners, cyclists, swimmers, and triathletes, subject their bodies to repetitive movements and high training volumes, which can lead to imbalances, overuse injuries, and decreased performance if not addressed. Corrective exercises aim to improve movement patterns, prevent injuries, and enhance overall performance.



Your Online Training Program Incudes

  • Custom Training plan, with the convenience of working out on your own schedule.

  • Goal setting and accountability to help get you to success.

  • Initial in person assessment and movement screening to assess postural or movement issues for injury prevention. Follow-ups  as needed. 

  • Workouts delivered to easy-to-use app on your smartphone for easy tracking. Our True Coach app will have all your exercises, demo videos, and places to record your results and be able to instant message your coach for feedback.

  • Unlimited email or in app messaging support.

  • Not sure if you are doing an exercise correctly? Have pain with an exercise? At anytime during your programming, you will have the ability to send a video to Jonathan for analysis whenever you need it.

  • 15-20 min check-in calls as needed.

  • One on one sessions with coach. ($30 per session)




    Pricing:

    $130.00 *2 Workouts per week 8 workouts per month

    $140.00 *3 Workouts per week 12 workouts per month

    $150.00 *4 Workouts per week 16 workouts per month

    $165.00 *5 Workouts per week 20 workouts per month




    RUNNING GAIT ANALYSIS


    This is a comprehensive analysis (treadmill or outdoors) with video feedback. Each run analysis begins with a consultation. We ask about your health history, which consists of previous injuries, surgeries, aches, pains and running history. During this time, we also assess your movement patterns, range of motion (ROM), asymmetries and strength. A recommendation on footwear will also be discussed throughout the analysis. 

    BIOMECHANICAL ASSESSMENT

    • Analyze flexibility and strength

    • Identifiy strengths and asymmetries

    • Prescribe corrective flexibility and strength exercises to counter any asymmetries

    RUNNING ASSESSMENT

    • Warm up 10 – 15 min easy

    • Run at race pace (800m, 1500m, 5K, 10K or Marathon pace)

    • Video recording while running

    • Provide running cues while running

    • Incorporate running drills which enhances running economy and efficiency.

    PRICE: $125

    FOLLOW UP PRICE: $ 55





    THLETIC CAREER

    I have been an endurance and strength athlete for over 20 years. I found a passion for running at an early age and went on to run cross-country and track for Western State Colorado University, a top Division II distance program. I then turned his focus to cycling and raced for 6 years, both domestically and internationally. I began as a top amateur cyclist riding for Einsteins Bagels Elite Team and then raced 3 years with BMC Professional Cycling Team. I raced many world class races during my time with BMC, including Tour of California, Tour of Utah, Criterium International, Tour of Switzerland, and representing the USA at the Olympic Test Event in Beijing, China. After my cycling career, he has continued to compete in running and triathlon, with highlights of placing 12th overall at the 2012 Los Angeles Marathon (2:32) and competing in the 2013 Ironman Boulder & Branson 70.3 (qualified for World 70.3)



    Strength & Fitness Consultation

Not ready for full time coaching? Strength & Fitness consultation could be a good place to start. Assessment of current strength or fitness programming. Form critique, to assure form is on point with your current training program. Suggestions on what type of training best fit your goals and lifestyle. Nutrition and supplementation analysis and overall stress of training and recovery. Every consultation is custom tailored to the person.


  • With nine years of experience as a trainer and coach, my mission is to guide you toward achieving your fitness goals through personalized training, emphasizing a deeper understanding of your body's movement. This involves proper exercise setup, effective cueing, meticulous execution, and the cultivation of healthier food and nutrition habits.

    My overarching goal is to empower individuals to reach their fitness aspirations through personalized and sustainable training methods. Whether you're a seasoned athlete or embarking on your wellness journey, I am committed to creating a supportive and motivating environment tailored to your unique needs.

    I am deeply passionate about reshaping perspectives on fitness and ensuring that everyone feels comfortable in the gym. Let's work together to not only meet but exceed your fitness goals.