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Strength Training

If the benefits of strength training were available in the form of a pill, everyone would be prescribing them and taking them daily!

Add strength training 2-3x/week into your life and reap endless benefits and rewards:

  • More defined muscles and body

  • Greater ease weight loss and maintenance (more muscle tone means you burn more calories each day outside of your workouts)

  • Improved posture and body mechanics

  • Decreased chance of developing osteoporosis, diabetes and arthritis

  • Boosted energy levels and mood

  • Improved and enhanced learning and focus

Strength training does not necessarily equal weights! I’m creative and can assure you that your body is the BEST piece of equipment you will ever learn how to use and maneuver. Along the way, I love to incorporate a whole list of tools to make the process more fun and effective:

  • TRX

  • Kettle Bells

  • Wall Ladder

  • Rip Trainer

  • Bars (pull up, dip, monkey)

  • Balls

  • Sandbags

  • Therabands

  • Good, old fashioned dumbbells and barbells

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Weight Loss

Having struggled with eating disorders in my teens and early 20’s, followed by two healthy pregnancies, l am no stranger to the challenges of losing weight.

I understand and empathize with the deeply physical and emotional aspects of this journey. It is not always easy, but the solution is simple. Are you ready?

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Brides & Weddings

Want to feel and look your best for your upcoming wedding and beyond? Learn to make permanent lifestyle changes to get you to your goal and keep you there.

“I began working with Ana 7 months before my wedding, and in that short time, she helped me to achieve a level of fitness that had me feeling and looking my best on one of the most important days of my life. What I especially loved about the work we did together was that it didn't involve any extreme dieting or a drastic increase in the number of times that I was working out immediately before the wedding. Instead, we slowly built up my fitness over the course of 6 months, so that for the entire month before the wedding, it was simply a matter of sustaining what I had already achieved in a healthy and sensible way. The best part is, I was able to maintain that level of fitness well beyond my wedding day, and have even continued to improve upon it over the past two years!”

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Pregnancy & New Moms

Pregnant?

Invest in yourself and your baby! By staying active throughout your pregnancy, you can return to your pre-pregnancy weight/fitness level (or surpass it!) through regular weight and cardiovascular training.

During pregnancy this approach can provide:

  • Increased energy levels and improved mood

  • Alleviation of back pain and discomfort due to postural changes

  • Lowered risk of gestational diabetes and excessive weight gain

  • A more comfortable labor and delivery process

  • Constipation relief

  • Reduced likelihood of delivery interventions (c-section/forceps delivery)

  • Increased cardiovascular capacity of the fetus/baby

The American College of Obstetricians and Gynecologists (ACOG), the Centers for Disease Control and Prevention, and the American Collage of Sports Medicine (CDC-ACSM) recommend 30 minutes or more of moderate intensity physical activity on most, preferably all days of the week for pregnant women.

New Mom?

For a new mother, finding the time and energy for exercise can seem impossible. A customized postpartum fitness program can transform a mother’s physical and mental health after delivery by helping her

  • Cope with the many stresses involved in this new and exciting phase of life

  • Reduce anxiety and insomnia

  • Improve sleeping patterns

  • Potentially lower the risk of depression

  • Return your body to its pre-pregnant weight

  • Train you to be monkey-bar-ready by the time your child is!

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Injury Prevention & Rehabilitation

Not injured? Great! Don’t wait till you are to get moving and strengthening your weak links.

Running was recently written up in a online zine as a dangerous activity to avoid due to all the running-related injuries associated. Really? Rather than avoiding what you love, or whatever you did to sustain an injury, get started on a program to lessen the likelihood of injury and train hard uninterrupted.

Functional Range Conditioning [Mobility Specialist]

Incorporating Functional Range Conditioning Mobility training into your fitness program will be a huge game changer regardless of your fitness goals.

  • Increase your mobility (flexibility + strength + neuromuscular control)

  • Establish joint independence before interdependence

  • Neural grooving

  • Reduce likelihood of injury

Foam Rolling & Stretching

The combination of stretching and foam rolling (self-myofacial release) has been repeatedly proven in scientific studies to provide greater benefits than either method on its own. Every athlete or individual, regardless of age, activity level, or fitness goals, reaps countless benefits from learning/applying these tools of injury prevention and rehabilitation to their exercises programs.

What you will gain:

  • Reduced injury and pain

  • Increased blood flow

  • Greater range of motion

  • Reduced tension and stress relief

  • Ability to train harder (and more often due to decreased recovery time)

  • Think of how good you feel after a massage….this sensation could be yours everyday without the cost!

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We Love to Eat

I am an avid cook with 35 years of experience in the kitchen. I believe that we are made, down to the most cellular level, of the food we put in our bodies.

In Cooked: A Natural History of Transformation (Penguin 2014), author Michael Pollan calls cooking at home the “single most important thing we could do as a family to improve our health and general well-being.” Cultivating a knowledge and practice of what we eat (how to prepare it), how much we eat, and when we eat it is one of most important tools we can develop in this life. Having struggled with disordered eating for over a decade, I know full well that the joy and relief of finding a balance between cooking, eating and fitness is worth the effort and 100% achievable. Ready to learn the joys of food, eating, grocery planning and cooking?

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Capoeira

New to Capoeira?

Imagine moving with goals of building on skills and tricks rather than just burning calories. Capoeira is a unique art form that uses every muscle in your body from the top of your head to the soles of your feet.

Train capoeira and develop:

  • Strength

  • Coordination

  • Neuromuscular control

  • Lean muscle

  • Rhythm

  • Agility

  • Reflexes

  • Flexibility

Seasoned Capoeirista?

With 20+ years of experience in the art and world of capoeira, I can identify your weaknesses and take your game and skills to the next level with my vision and knowledge. Interested in improving:

  • Floreios (acrobatics)

  • Kicks (form and effectiveness)

  • Explosion

  • Endurance for the roda/game

  • Prevention of re-occuring capoeira-related injuries

  • Bonus: Portuguese pronunciation and singing!

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