Coach Alan’s Offerings

TRX Outdoor Small Group Training 

Straps & Strength

New 6 Week Sessions Start in August!

 Transform your fitness by using your own body weight with TRX suspension training. A personalized workout you can never outwork or outgrow. Coach Alan will guide you through a full body regimen with customized training for all fitness levels.

Improve mobility, flexibility, strength, endurance, power, core strength and heart health. The perfect cross training tool to improve your golf, tennis or pickle ball game.

*Space limited to 10 participants

Monday/Wednesday/Friday: 6:45am, 8am and 9am…Advanced Beginner to Intermediate Level ….Cost $144

Monday/Wednesday: 5:30pm…. Intermediate to Advanced Levels…..Cost $96

Tuesday/Thursday:  8:15am and 9:15am...Advanced Beginner to Intermediate Levels….Cost $96

Tuesday/Thursday 10:15am with MaryHelen…Advanced Beginner to Intermediate Levels…..Cost $96

 

Now Offering……

Pilates TRX with Heather

The Pilates Suspension Method (PSM) combines traditional and

contemporary Pilates exercises and performs them on the suspension

trainer or TRX straps. Each PSM exercise is Pilates rooted which is a

method of exercise that consists of low-impact flexibility and muscular

strength and endurance movements. Pilates emphasizes proper postural

alignment, core strength, and muscle balance.

This class is great for anyone wanting to work on core strength,

balance, and flexibility while having fun!

Join Heather on Monday and Wednesday’s, 10:15 – 11:05

Cost $120

Check out Heather offering a demo in this video…


Silver Straps with Maryhelen

This low impact TRX small group training program is perfect for any

senior or beginners to a

regular exercise regimen. You’ll get a full body workout in without

having to go down on the ground for mat exercises. This small group

training session will allow each participant to chose their level of

difficulty with lots of individual attention from the instructor.

Join MaryHelen Tuesdays and Thursdays, 11:15 

Cost $120

Only 6 spots available

 

All sessions are held on the back porch of the Brunswick Forest Fitness Center and are 50 minutes in duration.

Contact Coach Alan for additional class times and availability

alan@liftingkale.com

910-512-2794


Have indulgent treats or just bad food choices in general got you feeling a little sluggish? Maybe being away from the gym combined with comfort foods and beverages have pushed the numbers on the scales up a little higher than you would like them to be?  Hit a reset button with my Guided Seasonal Cleanse Program.  It’s a liver detox and an elimination plan rolled into one.  Discover hidden food sensitivities and lose weight.  Here’s what people are saying….“My husband and I started the cleanse to lose weight. That’s all…only reason. Three days in we were amazed. For the first time in years I didn’t have to have eye drops to get my eyes open in the morning because I suffer from severe dry eye. We are starting day eight today. We did a mid point weigh in. My husband lost 10.5lbs and I lost 5.5 in 7 days!!! We feel great! Thanks Coach Alan Murphy!!”

 


 

CookBook Club

Each month we explore the recipes of a new and different cookbook on different diet theories, cuisines and regions.  Participants pick out a recipe from the chosen cookbook that will available at the front desk of the Brunswick Forest Center.  You will prepare your chosen recipe at home and bring it to our pot-luck style meeting.  Cost is $7 and pre-registration is required.  Coach Alan will provide the wine and eating utensils!

 

For the August Cookbook Club Gathering, Coach Alan presents…..

The Complete Salad Cookbook

200 + Vibrant Dishes Using Greens, Vegetables, Grains, Proteins, and More

The August cookbook club will be all about summertime salads!  What does salad have the potential to be? An exciting mix of color, crunch, and flavor: Peaches over silken burrata; oil spiced with curry leaves on crunchy carrots flavored with lime and cilantro; Southwest Beef Salad with Cornbread Croutons. Explore the creative possibilities of salads, learn how to build and layer unique flavor combinations and embrace ingredients from barley, octopus, and miso to radiccchio, pattypan squash, and pears. These ATK dishes will be the star of the table.

Come explore some recipes from this book with your friends and neighbors.

Simply pick out a recipe from the cookbook which is available at the front desk of the Fitness Center. Prepare your chosen recipe at home and bring it to share in our pot-luck style gathering.

Spots are limited so reserve yours today

Dates: Monday, August 8th or

Tuesday, August 23rd

Time: 6:30pm

Cost: $7

(Coach Alan is bringing the eating utensils and Wine!)

Location: Community Commons


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Let me help you get fit, stay healthy and live well. A  Health Coaching and Fitness Training program designed to fit your specific goals and needs.

 

Your 6 month program includes:

  • 12 Health Coaching sessions either in person or via phone ($1,200 value)

  • 12 Personal Training sessions ($720 value)

  • 2 Week Guided Detox Program ($149 value)

  • A detailed plan of action steps to keep you focused and moving forward

  • Coaching and accountability to help stay committed to the dietary and lifestyle changes you desire

  • A review of your current eating habits with suggested improvements

  • E-mail support, inspiration and motivation between sessions

  • Simple but informative handouts including recipes and sample workouts that will increase your nutrition and fitness knowledge

  • Access to my monthly newsletter with the latest health tips

  • My personal commitment to your health and success

Special Offering for Brunswick Forest Residents with limited slots open!

$320/month or $1,680 Paid in Full

Or choose a 3 month introductory program which includes: 

  • 6 Health Coaching sessions either in person or via phone ($600 value)

  • 6 Personal Training sessions ($720 value)

  • 2 Week Guided Detox Program ($149 value)

  • A detailed plan of action steps to keep you focused and moving forward

  • Coaching and accountability to help stay committed to the dietary and lifestyle changes you desire

  • A review of your current eating habits with suggested improvements

  • E-mail support, inspiration and motivation between sessions

  • Simple but informative handouts including recipes and sample workouts that will increase your nutrition and fitness knowledge

  • Access to my monthly newsletter with the latest health tips

  • My personal commitment to your health and success

Special Offering for Brunswick Forest Residents with limited slots open!

$320/month or $840 Paid in Full

Contact Alan today for a complimentary session to see how you can benefit from working with an Integrative Health Coach!


Small Group Health Coaching

60 Days To Wellness

Jumpstart the new year onto a new journey to a healthier lifestyle. Set and ACHIEVE your goals….whether they be weight loss, coming off medications, establishing a workout routine, or eating healthier. Coach Alan will guide you in making behavior changes leading you to a sustainable, healthier lifestyle while being supported by like-minded friends & neighbors in a small group coaching setting.

         

You’ll Get….

  • 8 week program

  • One weekly meeting in person & one virtual addressing topics like:

                    -Goal setting

                    -Meal planning

                    -Fighting sugar addictions

                    -Exercise and more…

  • A private health coaching session with Alan

  • ACCOUNTABILITY from like-minded individuals under the guidance of Coach Alan!!

 

New Dates Coming Soon!

Investment in your health $175.00

*private or small group fitness training available for an additional cost

 

 


Guided Meditation In A Himalayan Salt Cave

 

Salt therapy is completely natural and holistic and has been found to have significant effects on the respiratory system, skin health, general wellness, stress & anxiety of users dating back for centuries. This coupled with a guided meditation from Coach Alan will relax and heal the body and mind.  A unique experience for your group of friends or family.

Space is limited to 8 individuals

New Dates Coming Soon!

$55/each

 

Private group bookings available now available.  The perfect holiday gift or outing!

Your group of up to 8 friends or family members for $225!

 


 

Complementary Health Coaching Sessions

Have you been wanting to:

 

  • Improve your eating habits?

  • Understand your body better?

  • Make self-care a priority in your life?

  • Feel confident in choosing and preparing better food for yourself and your loved ones?

  • Experience an increase in overall happiness in your life?

Call Coach Alan today to schedule your free Health Coaching Session to see how a Health Coach can benefit you.

Could one conversation change your life?

https://calendly.com/liftingkale-alanmurphy/free-discovery-health-coaching-session

Alan Murphy, Integrative Health Coach/Fitness Trainer…..910-512-2794, alan@liftingkale.com

 


Alan Murphy
Integrative Health Coach & Fitness Trainer
www.LiftingKale.com
910-512-2794
alan@coachalanmurphy.com

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