Payment Information
The cost of the class is $7 per class. Class is three times a week. I designed the classes in six week phases of training, so participants pay for the six weeks of training at the start of the phase, which is $7 x 18 classes = $126.
We film every session and post it on YouTube within a few hours of the session, so you will be able to work out with us even if you can’t make the live training. This way everyone can keep up with the program, which is important, as the sessions build on each other over the six-week course of training.
Intake Forms
Before you begin training, you will need to fill out two health forms:
The forms should take just a couple of minutes to fill out. Please let me know if you have any trouble accessing them.
You will also need to sign the Informed Consent form. A link to this form will be emailed to you separately.
Evaluations
After you have completed your intake forms, we will schedule a 30-minute Zoom call so that we can discuss your forms and any questions you might have. We also use this time to:
- Do a few assessments to ascertain if you have any movement impairments that need addressing via stretching and strengthening. I will take a look at your posture while in a static stance and while moving.
- We will perform several tests to establish your fitness baseline (details below).
Please wear something comfortable to move in, like you would wear for class. For the postural assessments, you will need to take your shoes off.
YMCA 3-Minute Step Test
This test is designed to estimate cardiorespiratory fitness level by stair climbing at a set pace for 3 minutes. This is designed to be a low stress test, but it is taxing.
Step one: Perform a 3-minute step test by taking 96 steps per minute on an 8 to 12-inch step for a total of 3 minutes. An exercise step like you would use in an exercise class is perfect for this, but if you have stairs in your house, the bottom stair can work, too. I will have a metronome for the cadence.
It is important to perform the step test with the correct cadence. Just concentrate on maintaining a steady pace. If at any time during the test you are having difficulty keeping up with the cadence, please stop the test. You can also give yourself the “talk test.” The “talk test” consists of talking as you would during a normal conversation. If you are breathing hard enough that you cannot maintain a conversation, then you are exercising near your upper end of exertion, and you should stop taking the test.
Step two: Within 5 seconds of completing the exercise, you will sit down, find your pulse, and start counting your heartbeats. I will tell you when to start and stop. This will give us our recovery pulse.
Step three: Tell me your recovery pulse. I will calculate your VO2Max and let you know the result.
Davies test
This test is used to measure upper body agility and stabilization.
To perform this test, you will need to place two pieces of tape on the floor spaced 24” to 36” apart, depending on your height.
You will place your palms on the tape, hold a plank position, and alternate lifting one hand off of the floor and touching the opposite hand as many times as possible for fifteen seconds.
There will be one minute of rest, then we will repeat the test two more times.
We will count the number of touches during each test then make an average.