TRX Outdoor Small Group Training
Straps & Strength
New 6 Week Sessions Starting Now!
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…Intermediate to Advanced Level ….Cost $144
Monday/Wednesday: 5:30pm…. Intermediate to Advanced Levels…..Cost $96
Tuesday/Thursday: 8:15am and 9:15am...Intermediate to Advanced Levels….Cost $96
Tuesday/Thursday 10:15am with MaryHelen…Advanced Beginner to Intermediate Levels…..Cost $96
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 or 12:15
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
Saturday Morning Outdoor Steps & Strength |
Saturday morning at 9am meet at the back porch of Brunswick Forest Fitness and Wellness Center. You will walk 1-2 miles on trails around the neighborhood while getting in some strength training along the way with light hand weights and resistance bands. Balance, agility, and flexibility exercises will be added in for a workout appropriate for all fitness levels. Finish up the walk with a good stretch routine. Weather permitting, check Facebook page for updates.$6 drop-in. |
Personal Training
Personal training is a one-on-one training that is tailored to your individual needs and goals. This means I’ll create a personalized workout plan for you, based on your fitness level, goals, and any health concerns you may have.
There are many benefits to working with a personal trainer. Personal training can help you:
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Lose weight and body fat
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Gain muscle and strength
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Improve your cardiovascular health
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Increase your flexibility
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Improve your posture
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Reduce your risk of injuries
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Improve your mental health and well-being
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Improve your tennis, golf or pickle ball games
Personal training can also help you stay motivated and on track with your fitness goals. Your I’ll be there to encourage you, support you, and help you overcome any challenges you may face.
$30/30 minute session or $50/1 hour session. Sold in packages of 5 sessions
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 $10 and pre-registration is required. Coach Alan will provide the wine and eating utensils!
For the January Cookbook Club Gathering, Coach Alan presents…..
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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:
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12 Health Coaching sessions either in person or via phone ($1,200 value)
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12 Personal Training sessions ($720 value)
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2 Week Guided Detox Program ($149 value)
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A detailed plan of action steps to keep you focused and moving forward
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Coaching and accountability to help stay committed to the dietary and lifestyle changes you desire
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A review of your current eating habits with suggested improvements
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E-mail support, inspiration and motivation between sessions
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Simple but informative handouts including recipes and sample workouts that will increase your nutrition and fitness knowledge
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Access to my monthly newsletter with the latest health tips
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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:
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6 Health Coaching sessions either in person or via phone ($600 value)
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6 Personal Training sessions ($720 value)
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2 Week Guided Detox Program ($149 value)
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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
‘No Resolutions Resolution Plan’
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.
6 week program
One weekly meeting at the Cutler Community Center, Mondays 11:30am-12:30pm, addressing topics like:
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Goal setting
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Losing Weight
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Fighting sugar addictions
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Coming off ‘lifestyle medications’
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Developing an exercise routine
Also included:
A private health coaching session with Coach Alan
Two Fitness Training sessions
ACCOUNTABILITY…SUPPORT and GUIDANCE to create the change you desire!
Jan. 22 – Feb. 26
Investment in your health $285
*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
Private group bookings available now available.
Your group of up to 8 friends or family members for $225!
Complementary Health Coaching Sessions
Have you been wanting to:
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Improve your eating habits?
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Understand your body better?
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Make self-care a priority in your life?
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Feel confident in choosing and preparing better food for yourself and your loved ones?
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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
