How we work
Intro Title one
Consultation
Each program will start with a 30 min free consultation to learn about your background, racing, training history, lifestyle, stress habits, past injuries and current limitations. Clients find this a highly educational and beneficial part of the process, and as a coach I also enjoy getting to know you during this consult so I can design the best program for you.
Level 1
The Level 1 coaching package is built for an athlete who has a predictable daily schedule. Training is set at the beginning of the month after the athlete / coach consultation. With the information that is gathered each month both statistically and physically the plan is set.
Package includes:
Basic TrainingPeaks account
Custom built training monthly program
Building towards short term and long term goals
Basic monthly power, heart rate and TrainingPeaks data analysis
Monthly phone call
Weekly email
Price: $125
Level 2
The Level 2 coaching package is built for an athlete who is seeking advanced analysis / feedback and due to a busy lifestyle might need their schedule adjusted more frequently. Training is set after each consultation based on the athletes’ current level of freshness or fatigue.
Package includes:
Basic TrainingPeaks account
Custom built training program bi – weekly
Building towards short term and long term goals
Power, heart rate and TrainingPeaks data analysis
Core and mobility training
Weekly call check-ins to assess progress and adjust protocols as needed based off of biofeedback
Weekly email/text with coach
Price: $165
Level 3
The Level 3 coaching package is built for the athlete seeking an all-inclusive program consisting of endurance coaching, sport specific strengthening, advanced training analysis / feedback and interaction with their coach. As our hallmark program, it encourages every athlete to partake in a healthy and well balanced approach to training. This program incorporates customized strength training and corrective exercises to minimize the risk of injuries. A highly competitive season requires consistency. The customized programming and personal daily coach interactions allows each athlete to ensure their mind and body are ready for peak performance.
Package includes:
TrainingPeaks account
Custom sport specific strength program
Custom built training program daily / weekly
Building towards short term and long term goals.
Power, heart rate and TrainingPeaks data analysis
General nutrition guidance, including pre and post-workout
Daily email and phone contact (if needed)
Mental and mindset training
Customized strength program identifying muscular imbalances and limitation in mobility and stability. Your program components include mobility/flexibility, core stability, balance/coordination, strength and power developement all based on functional movements and your needs as an athlete. Your strength programming can be utilized throughout the season or specific time periods.
Price: $225
ONLINE CUSTOM STRENGTH, SPORT SPECIFIC TRAINING & FITNESS
This online customized sport specific strength program is 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 that goes into creating a fully customized strength program just for you.This program adapts as you do. It evolves based on your performance. Your Coach will provide you with 1-2 weeks of training at a time and adjust the following weeks based on your performance and your state .
YOUR ONLINE TRAINING PROGRAM INCLUDES
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. ($50). Recommended each month.
PRICEL:
$ 125 PER MONTH *2 WORKOUTS PER WEEK 8 WORKOUTS PER MONTH
$135 PER MONTH *3 WORKOUTS PER WEEK 12 WORKOUTS PER MONTH
$150 PER MONTH *4 WORKOUTS PER WEEK 16 WORKOUTS PER MONTH
$175 PER MONTH *5 WORKOUTS PER WEEK 20 WORKOUTS PER MONTH
PERSONAL TRAINING AVAILABLE
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.
PRICE: $ 50 PER HOUR ( LOCAL CLIENTS ONLY)
*PERSONAL TRAINING 5 AND 10 PACKAGES AVAILABLE
ETC Al La Carte Services
Fitness Coaching
Elements health and wellness coaching works to help clients to improve their health, vitality, and well-being by engaging in behaviors that have been proven to improve health, including weight loss, fitness, nutrition, stress coping, sleep, mind-body and positive psychology interventions. Many people struggle with something that is damaging their well-being -- e.g. uncontrolled stress, excess weight, life balance, low energy, poor fitness, inadequate levels of positive emotions, or a medical condition. By helping our clients feel their best through dietary and lifestyle changes that meet their personalized health goals to create a sustainable long-term transformation.
We focus on the mental side of your journey because this is where people typically need the most help to make a real change in their life. Knowing what to eat and what to do in the gym is one thing, actually following through and doing that is another… that’s where working with me 1 on 1 and having that personal accountability is a major game changer!
FITNESS & HEALTH COACHING INCLUDES:
Cardio protocols if necessary
Customized weight training programs tailored to fit your goals and lifestyle
Nutrition coaching & nutrient timing for practical implementation and education
Supplement recommendations & education based on individual needs
Weekly phone check-ins to assess progress and adjust protocols as needed based off of biofeedback
24/7 to your coach via email at any time for questions/support
Form evaluation on exercises through personal video instruction
PRICE:
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
12-Week Event Prep Plan
The 12 week event prep training plan is built for an athlete who has a predictable daily schedule and doesn’t want a lot of interaction with a coach. Training is set at the beginning of the month after your monthly phone check in. With the information that is gathered each month both statistically and physically the plan is set.
Package includes:
Basic TrainingPeaks account
Custom built 12 week training program
Building towards short term race goals
Basic monthly power, heart rate and TrainingPeaks data analysis
Monthly phone call
Price: $249
Training Consultation
Consultations consist of training and racing analysis from the past season or past years, future training or racing advice, analysis of day to day life events, strength training, corrective exercise programing, overall stress of training and recovery. These are key components which need to be analyzed for performance gains. Every consultation is custom tailored to the athlete, so I will answer any questions or concerns about performance.
Price: $50 per hour