Training Services
Elements Training programs are designed to help athletes break out of mental blocks regarding their capabilities in fitness and performance, health, nutrition and lifestyle. With our proven and holistic approach to health, fitness, there is no reason you can't achieve your goals. We are passionate about guiding you with the tools it takes to get there. For all of our coaching services please start by filling out our athlete form. This will help me get to know a little about you and schedule your consult to fit your desired program. I will contact you within 24hrs to discuss the next steps.
Once you have filled out your athlete form, your coach will be in touch to set up your initial consultation to help me learn about your training background, lifestyle, stressors, past injuries and current limitations. Clients find this highly educational and beneficial as part of the process. As a coach, I also enjoy getting to know you during this consult so we can design the best program for you.
Endurance Coaching
ETC 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: $150
eTC 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
Advanced power, heart rate and TrainingPeaks data analysis
2 weekly strength workouts as needed
1 weekly consultations
Weekly email
Price: $250
etc Level 3
The Level 3 coaching package is built for the athlete seeking an all-inclusive program consisting of endurance coaching, sport specific strength programming, 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:
Premium TrainingPeaks account
Custom sport specific strength program
Custom built training program daily / weekly
Building towards short term and long term goals.
Advanced WKO5 power, heart rate and TrainingPeaks data analysis
Weekly consultation
Daily email and phone contact (if needed)
Price: $375
Strength & Fitness Coaching
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
Health 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.