- Private Training
- Pilates Reformer
Safe... Efficient... Effective... Proven!!!
Exercise can be a physically and a mentally demanding process. Training with PWC focuses on you as an individual and will assist you with any training queries or hang ups you may have. Aspects such as lifestyle, diet, medical conditions, ability level and time constraints are just some of the many factors that make you unique. Every new client receives a Complimentary detailed; no obligation health, fitness and lifestyle consultation, where goals are discussed and training sessions are explained. From this information, the team will develop a training program that is specific and ideally suited to you. We combine safe and effective workouts to help you achieve your goals as quickly as possible, with regular changes to your program, which ensures your training never gets stale and you always continue to make progress towards your goal.
Strength Training Protocol
Our Exercise Protocol is a safe, efficient and effective workout in which clients give their maximum effort in minimal time. The cornerstone of the protocol is the low impact speed of motion and bio-mechanically correct movements. Clients complete approximately two to three minutes on the equipment until they reach momentary muscle failure. Our full-body workouts last approximately 30 minutes and you are only required to complete one or two sessions per week – allowing the body to properly recover.
Between the ages of 20 and 50 the average individual loses approximately 15 pounds of muscle and gains over 45 pounds of fat (for a net gain of 30 pounds) as a result of the decrease in metabolism associated with muscle loss. Strength training can quickly and safely stimulate the body to produce additional muscle tissue and improvements in cardiovascular and other support systems. In addition to improved strength and endurance, regaining or building muscle tissue also increases metabolism, and improves body shape, bone density, cardiovascular efficiency, and joint stability. It is important to note that training is the stimulus, and the physical improvements are produced by the body as a response to that stimulus. The human body is an economical organism, which resists change unless stimulated by a demand exceeding its current ability. Intense exercise quickly fatigues the working muscles, and therefore must be brief. As intensity increases, so does the stimulus, and the larger the stimulus, the greater and longer lasting the results.
All of our workouts are performed in a clinically controlled environment. One of the last defenses for the body to stay cool is to sweat. We try to avoid over-heating by keeping the studio at a cool 65-68 degrees with fans blowing to optimize ventilation, encouraging maximum intensity, and eliminating the need for a shower after the session . The studio is free from distraction by eliminating noise, mirrors and socialization. You will not hear music or see mirrors in our studio. Even more, you will not see socialization happening in the studio. Extreme concentration is needed to perform our protocol. You are one in mind and body while exercising in our studio allowing yourself to gain maximum benefit from your session.
The results can improve your life, reshape your body and increase your daily functionality. Some of the direct results may be:
- Improved cardiovascular fitness and overall health
- Greater muscle strength
- Increased metabolism
- Greater endurance, stamina and energy
- Look attractive – improved muscle tone and body shape
- Burn Calories
- Stronger bones
- Protect you from injuries
Individual Strength sessions are highly personalized and customized. We will tailor your workout to the exact needs of your body. You will get 100% of the trainer’s focus and utilize more special techniques and equipment to gain maximum benefit and experience the deepest inroad of the muscles as possible. Individual strength sessions are the optimal experience. You will achieve the fastest and best results from these sessions.
Small group training allows our personal trainers to work with more people at once which makes fitness instruction more affordable. Semi-private training has provided a cost-effective way for people to experience the benefits of working with a fitness professional and still gain the benefits personal training offers.
Another reason small group training has become popular is due to the benefits of working in a group. When people start exercising in a group, they establish relationships and make friends with other people in the group — helping them become regular participants in group activities.
Personalized Wellness Center's small group training is limited to 5 participants per session. Sessions are focused on strength training and metabolic conditioning.
Strength Intervals (2-3 Days Per Week)
An intense and challenging total body strength training session. Out trainers put clients through a specifically designed routine to induce muscle failure while emphasizing and correcting proper form and speed of motion. Modifications are recommended if need to the client by the trainer. This 30 minute training routine hits all major muscle groups and incorporates tools including TRX, BodyBars, kettlebells, resistance bands, medicine balls, dumbbells and bodyweight.
Metabolic Conditioning (2 Days per Week)
High Energy Athletic Training designed to challenge your body. Move through a series of simple, powerful drills to improve speed, agility, endurance and muscle definition. The main goal is to provide a total body workout and produce goal oriented results by burning fat and a ton of calories. Variety of equipment used.
TRX Suspension Training
The TRX Suspension Trainer leverages gravity and your bodyweight to perform hundreds of exercises. You are in control of how much you want to challenge yourself on each exercise by simply adjusting your body position to increase or decrease resistance.
Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.
The Benefits of Pilates Reformer
By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.
In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.
Develop a strong core - flat abdominals and a strong back
Pilates exercises develop a strong "core," or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
Gain long, lean muscles and flexibility
More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
Create an evenly conditioned body, improve sports performance, and prevent injuries
In the same vein, a lot of these same conventional workouts tend to work the same muscles. This leads weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain.
Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.