Strength training means different things to different people and can be performed for a variety of reasons. No matter what your objective, anyone can benefit from a structured strength training program.

Strength training will:

• Reduce excess body fat, gain more lean muscle mass
• Help prevent running injuries and osteoporosis. It's been reported that 50% of running injuries are in fact, "re-injuries".
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• Decrease or eliminate lower back pain or discomfort by adopting better postural muscle and lumbar pelvic development.
• Decrease stress on connective tissue by increasing body musculature.
• Strengthen your running cadence, have more power and greater running effiency.

Together we will create a customized strength training program that will help you achieve your fitness goals. Workouts will offer challenges and include movements using free weights, body weight, plyometric, circuit, core training and more.

EXCLUSIVELY AB'S
Everyone wants a great set of abdominal musculature and our lumbar pelvic hip complex is used either actively or as a stabilizer in just about every dynamic movement we make so it makes great sense to target and train those "core" muscles. If core work is done on a consistent basis it will reap huge dividends in the water, on the bike and perhaps most significantly on the road, running with greater power, economy of movement and power.

In these sessions your time will be devoted to building core body strength through a sequence of bodywork that will include the four abdominal groups, (internal/external oblique, rectus/transverse abdominis), the three lower back groups (psoas major, quadratus lumborum, spinalis) and the buttocks, hip and pelvis.

PILATES INSTRUCTION
Long used by dancers, Pilates has proven to be extremely valuable not only as a way to achieve greater fitness, flexibility and core strength, but also as an important adjunct to sports training and professional physical rehabilitation.

Pilates mat work will take you through a series of movements that will stretch, strengthen, and balance your body. Work through a systematic practice of movements coupled with focused breathing patterns. Pilates is fun and effective either in and of itself or as a supplement to your existing routine.

EVENT COACHING, RUNNING INSTRUCTION, MARATHON COACHING
It's been proven that most of us train more effectively with a coach or when they have a specific goal in mind. This service includes personalized coaching, emailed workouts and phone contact. Together we will discuss your training history, identify your strengths and limiters, establish a goal and create a training program to prepare you for a successful event.