Personal Training
Build a much stronger, healthier, and fitter version of yourself that feels truly bulletproof in every possible way. Whether your goal is to be more pain-free, to engage in playful activities with your kids, to significantly increase your performance, to live your life with greater ease, or to push yourself beyond your current limits, the possibilities are endless. Embrace the journey toward achieving these aspirations, and start transforming your life today.
Juhee Oh:
“Courtney has been amazingly impactful in my life. I wasn’t clear on my fitness goals, but she helped me define them. Her expertise in fitness, nutrition, physiology, and anatomy is impressive, and I appreciate how she tailors my programs based on my own body conditions and progress. Courtney is also a natural guide and true educator. Through her guidance I have gained a deeper understanding of my body and posture, which has improved my daily routine, especially in terms of energy and recovery. I used to feel drained after work, and now I can handle my busy days with more ease and recover faster. Beyond her skills as a trainer, Courtney is an incredible person. Her passion for her career and her positive, genuine approach to life has been inspiring. She’s one of the most honest and uplifting individuals I know, and I am so grateful for her patience and effort in helping me reach my goals!”
The First Session
For me, the first session is all about getting to know you and who you are inside and out. The more I know about you, the more I can use my education and six years of experience working with clients to give you all of the tools you need to excel.
Training is not a one-size-fits-all, every person who walks into the gym is different. Your personality, likes and dislikes, lifestyle and body require a unique approach to get the most out of your training.
During the first session, I like to start by taking some time to get to know you and then learning about how your body moves so that I can build a program that builds upon your strengths and balances out your weaknesses using approaches that will work for you.
Once we’ve talked about you, and gone through some movements, I will start teaching you the building blocks to building a successful routine and building out a custom program based on your wants and needs.
The Program
The Program AKA the work done on the gym floor is the majority of the time we will spend together. This is my favorite part of our sessions, as this is the time where we work on hitting new milestones, achieve new growth and put the work in.
The most effective programs are built in phases, as fitness and progression is a constant evolution and many, many baby steps.
Through my experience working with hundreds of clients what I have learned is most people don’t take the time to build a really strong base before adding load or stress to your body. When this happens it’s like building a house on a rocky, rotting foundation, eventually something breaks.
For this reason I make sure that all of my clients spend time building a really solid base. This means that you don’t have any major muscle imbalances, over active muscles are lengthened, under active muscles are activated, you have stability in your joints that need stability, and mobility in the joints the need mobility. This is also where we spend a lot of time developing good exercise form, so that when we load movement, we can just focus on getting strong and crushing your goals.
The Program included Mobility, Stability, and a customized plan shared with you on google sheets that is updated weekly that includes your training for your sessions with me and your workouts on your own built into phases that are not limited to but may included:
Foundation
Increase Joint Mobility and Stability
Improve Muscle Imbalances by strengthening weak/under-active muscles and lengthening tight/over-active muscles.
Target and strengthen small stabilizer muscles
Learn how to create tension and full body stability
Master your warm-ups
Build fundamental habits for success
Improve mind to muscle connection
Learn how to correctly execute the 6 Foundational Movement Patterns
Feel healthier, more agile, have better posture and confidence, feel better in and out of the gym and get increased results from your training.
This program is recommended for anyone and everyone who wants to move better and feel better and is the blueprint for training around pain, injuries & rehab.
Strength
Increase your strength by loading large compound muscle groups using strength based rep and set schemes under a progressive program that targets multiple different loads, tempos and training techniques to get the most out of your training
Custom warm ups and assistance exercises that directly target your biggest linch pins
Load management to get fast progress without burning out your nervous system
Exercise selection and form tweaks programmed based off your personal anatomy and physiology and specific goals
Form adjustments and technique progression as you learn to move better
Develop more power, speed and force production by increasing speed and learning power based exercises designed to improve the speed of force production, and make you stronger!
Perform activities better with new found strength, & lower risk of injury
Age slower, be able to do the things you love for longer, expand your health span and reduce the risk of common diseases such as heart disease, diabetes, cancer, osteoporosis and more!
This program is recommended for anyone who wants to get stronger, faster, healthier, or train for a powerlifting competition
Increase Muscle Size (Hypertrophy) & Body Recomposition
Work through a program customized to your anatomy, physiology and specific needs
Specific exercises, tempo, reps, sets, and intensity parameters to drive muscle growth
Nutritional support, guidance and support including habit building, and accountability to create long term success
Program and technique progression as you develop better movement patterns
Customized warm ups, mobility and recovery
Program durations are specific to your goals. Although most of my clients start to see results within 2-3 weeks, I generally recommend dedicating 3-6 months to a program to get the best results.
In my experience, the best programs are created by combining the client’s WANTS and NEEDS to build a program that you enjoy and are excited about, but also targets your weaknesses (which are usually things you wouldn’t do by yourself) in a way that is motivating and fun, and drives the best results! This means that program building is almost always a combination of the things you tell me you want but also the things based of my experience I think you need or would benefit you and would drive you towards your goals.
The Work We Do Together
The time we spend together is the most essential part of our working relationship. This is where I check in with you and assess how your body is moving and make any necessary adjustments. This is also the time where I can teach you new skills, progress what you’re currently doing and encourage you to push or bring down the weights.
A session will typically consist of 5-10 minutes of Fascial Stretch Therapy and/or Hypervolt percussion therapy, a warmup consisting of mobility and stability drills customized to your linch pins, & strength drills.
The Work You Will Do Independantly
In addition to the work we do together I recommend also practicing what we do together on your own to reinforce motor patterning, and produce faster results. The more work that you do on your own the more we can introduce new, fun things when I see you!