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One-on-One: this type of training is personalized completely tailored to your individual needs.
Each session is unique and tailored towards reaching your fitness and lifestyle goals.
You will have Stef's undivided attention anywhere from half hour to one hour.
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Group Training: small group training can be both beneficial from an economical and motivational perspective.
Husbands and wives, friends, work colleagues, mother and daughter teams are all small groups Stef trains currently.
Group training allows you to share your journey with someone else, share the costs, and still receive that personal attention. |
Triathlon Coaching: Stef is currently creating a triathlon club, aimed at (but not exclusive to) shift workers. "Working as a personal trainer I find it hard to train for my triathlons when most other triathletes are training, as I usually train during the day when most people are at work.
I saw a need to establish a triathlon club for people who keep different work hours, so they can train and meet fellow triathletes."
Interested? Contact Stef
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Special Population Training:
Stef is experienced
in situation specific training - tailoring programs to
the needs of people with special
requirements such as pregnant women (ante & post natal), elderly people, children and
multiple sclerosis sufferers.
Stef can work either in a one-on-one or group training situation.
For more information click here.
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- Weight Loss Consultancy – weight loss is a very popular reason for people to request the services of a personal trainer. As your trainer, you can expect a holistic approach to weight loss. I’m not a believer in crash or fad dieting. Why? They just don’t work long term and can ruin your metabolism, making weight loss even harder. Weight loss is a combination of exercise, what you put into your mouth and your lifestyle. So expect to reassess your lifestyle and make some healthy, positive changes.
- Body Shaping – “I don’t want to bulk up”. This is a very common phrase that I hear from females who start training. Lifting weights can do a lot more for your body than ‘bulk’ you up. Among the many health benefits, lifting weights can also help shape your body and give you a healthy toned figure. Similarly with men, we can concentrate on achieving the shape that you desire.
- Fitness Training – Looking to improve your general fitness, working towards completing your first fun run, training for the Melbourne Marathon? Whatever your fitness goals are, we can work together to design a program that best suits your needs
- Nutritional and Lifestyle Guidance – Nutrition and lifestyle both play massive roles in the level of your health. I don’t agree with the term ‘diet’ as it suggests to me a short term fix. I can offer you guidance with nutrition in the forms of planning, general knowledge, FANTASTIC recipes, and finding structure and organization in preparing your food.
- Rehab and Pilates/Core Stability Training - Pilates and yoga are not a passing craze. The techniques that these different methods use in relation to the ‘core’ are here to stay for a long time. The aim of improving your core stability is to recruit the correct stabilizing muscles in the trunk to control the lumbar spine during functional movements. As a result the body can function better if our foundation/base (core) is strong and working effectively. If you are trying to recover from an injury, with the help of your physician, we can structure a program to help you get back to your desired level of fitness. Coming from a sporting background, I am well experienced in the world of injuries. I understand the strength physically, mentally and emotionally it requires during your rehabilitation phase.
- Fitness Evaluations – I will use evaluation tools to establish a bench mark, and reassess later for comparison. These tests will evaluate body composition, resting heart rate, blood pressure, aerobic fitness, anaerobic fitness, and local muscle strength.
- Outdoor Training – A favourite of mine! There’s nothing better than fresh air, sunshine and the sounds of Melbourne surrounding you as you work up a sweat outdoors. Outdoor sessions will vary substantially depending on your training goals, but we can utilize one of the many parks in and around Melbourne, explore the running tracks that this city has to offer, or perhaps just step outside your front door and see what it has to offer. The options are endless!
- Exercise Programming – Again, depending on your health and lifestyle goals. I will plan a program that will be tailored for you. This will include but not limited to anything from planned daily and weekly programs, stretching programs, up to periodisation programs leading up to specific events.
- Sport Specific Training – Different sports require different strength, conditioning and fitness. A basketballer may need the use of plyometrics to improve their jump; a runner may need stability work to prevent the possibility of injury to their knees and hips; a squash player would need agility drills to improve their game; and a swimmer may need some stretching exercises to improve their flexibility to gain extra reach in their stroke. A program can be designed to give you the edge you’re after in your chosen sport.
- Special Populations:
- Pre and post natal – continue to benefit from exercise during these phases. Benefits will include, but are not limited to: an increase in energy levels, improvements in your mood (bonus for your partners), back pain could minimize, and recovery will be faster. Please see testimonial page which includes testimonials from pregnant clients.
- Elderly - A common misconception is that the elderly are fragile and shouldn’t partake in resistance training. This is simply NOT true. The benefits from resistance training in a safe and well supervised environment are great. You can experience better general health, increased bone density (osteoperosis and osteoarthritis are major diseases inherent in the elderly), increased muscle strength and mass, improved balance, better coordination, greater walking ability, enhanced mobility, increased joint flexibility, and greater self confidence and esteem. All of these can offer you a greater level of independence as a result!
- Multiple sclerosis – I have had an affiliation with the Multiple Sclerosis Society for a number of years now. Twice a week the “Maximising Your Strength” group train with me at the studio. These sessions are designed to improve strength, muscle recruitment, coordination and balance. All of which have proved to be very beneficial to each and every client I have had the pleasure to meet. Please refer to the MS page for more information.
- Children – childhood obesity is a major problem in Australia, and one that needs to be addressed sooner rather than later. The key ingredient to training children is to make sure that each and every session is fun. In addition to your child actually enjoying exercise, training can help decrease body fat; prevent cardio vascular disease; control blood pressure; improve motor skills; build self esteem and confidence; increase strength, flexibility, coordination, agility, power and balance; enhance skeletal development; and improve anaerobic fitness, aerobic fitness and reaction time. All of the above will also have a positive effect on social behaviour.
- Cycling Coaching/Triathlon Coaching: I am a qualified Triathlon coach with a bias towards cycling (just because I like to go really fast). My experience in triathlons to date allows me the opportunity to provide actual race experience and techniques to my clients. I have trained clients who are amateur triathletes, helped first time Ironmen reach their potential, and complete novice cyclists get on a bike for the first time since they were a child.
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