Work out Anytime, Anywhere!
As your Online Personal Trainer, I create programs that were built for healthy adults with specific goals and fitness levels. During each program, I will monitor your progress and make personalized recommendations based on your feedback. I will coach you throughout your program and chat with you in the app. Simply put, I coach clients through their entire program on the app! I send 1-on-1 personalized messages to keep clients accountable, and make custom recommendations and adjustments to the program as-needed.
Before choosing a program, it is essential that you complete an initial fitness assessment so that I can recommend the best program for your skill level! Please note there are NO refunds for any reason, so doing an assessment can ensure that we select the best program for you! Since each program is delivered on a mobile app, it also requires an Android or iOS phone or tablet to download and access the app. Request a call with me to get more details and pricing for custom 1-on-1 programs.
Start with a Fitness Assessment
A fitness assessment will ensure that you have proper form when you exercise, and that you select a program that suits your fitness level. It will also help me customize a program to you, if you want to have me create a 1-on-1 Personal Training program customized just for you!
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Test Your Speed
A series of cardio exercises
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Test Your Strength
A series of 1-rep maximum tests
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Test your Posture
Learn the correct exercise technique
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Completing the Fitness Assessment can be done a few different ways. First, you can complete the entire session in a virtual live session. Second, you could meet me for a short live assessment so I can check your form with basic movements then complete the rest in the app. Third, you can do the entire assessment in the app and upload short video clips of yourself doing the exercises for me to review in the app. Regardless of which option you choose, my goal is to see your movement patterns to provide feedback and make recommendations. You can choose to do the speed test (bodyweight and floor mat only) or strength test (dumbbells or gym equipment). Both assessment types take about 30 minutes on average. Review the PAR-Q+ form and schedule a free consultation to discuss these options, prior to booking. Please note, all clients are required to fill out intake forms prior to having access to the app and before performing any assessments.
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Customized Programs for 1-on-1 Personal Training
For Online Personal Training via App, clients will select a format for a 4-week, 12-week, or 24-week program. Programs will be built to help you with overall total body fitness, including stretch, strength and cardio training. The customization and pricing of the program will depend entirely on your current fitness level, which we determine during your initial strategy call and fitness assessment. It is best to re-assess skill level every few months to ensure that the program stays aligned with your current skill level and abilities. It is also important that I occasionally monitor your form so that I can make recommendations and provide corrective stretches as needed.
Training sessions via app are estimated to be 40 minutes on average. Session time depends on skill level, setup time, reps, sets, and rest periods. Typically, I recommend scheduling your Personal Training sessions 3x/week, but this is client-dependent. Sessions can be scheduled anywhere from 1x/week to 5x/week. Before signing up for a program, it is important that you complete a 1-on-1 fitness assessment and share with me which equipment you will have available. You will be asked to select an equipment-free experience or a program that includes either dumbbells, resistance bands, or gym machines for equipment. Once I understand what is needed, I can build a program that works just for you!
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BEGINNER LEVEL
Low impact exercises are best for beginners, and for those who are at high risk of injury due to a medical issue. While hopping, jumping and compound movements can maximize results, it is sometimes best to avoid high impact or complex exercises at least for a short time. Usually, new clients start slow and build up to more challenging exercises over time.
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INTERMEDIATE LEVEL
Moderate impact exercises can involve exercises that advance from beginner level to more challenging movements for strength and conditioning. Intermediate level clients may do a mix of low to high impact exercises, and be introduced to some compound movements. Your skill level for different exercises will be determined during the fitness assessment.
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ADVANCED LEVEL
A moderate to high-impact workout plan can work wonders for athletes, former athletes, or competitive fit people. If you are ready to level up and improve your strength and speed, more advanced exercises maybe necessary. Based on your fitness assessment, I may determine that you are ready be challenged with more difficult movements. If so, I may add progressions.
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EQUIPMENT-FREE WORKOUTS
For an equipment-free experience, clients can generally do workouts without any equipment. It is still recommended that you have a floor mat, wall space, and chair available in case I add in some bodyweight movements while seated or at the wall. Always wear supportive workout shoes whether you are at home or at the gym.
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GYM EQUIPMENT
Dumbbells are a great option for home gym workouts. If you have a gym membership or access to other machines, let me know before you sign up so I can include it in your program! Weights are a fantastic way to slim down and tone up! Cardio machines can be incorporated into the warm-ups and cool-downs, depending on what you have.
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MOBILE EQUIPMENT
Long flat stretchy resistance bands, thigh bands, loop bands, and/or arm bands with handles are great options for Personal Training. Bands are great for clients who need a gentle approach, or who travel frequently. Other home equipment can include balance tools, balls, speed ladders, exercise cones, jump rope and more!
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TOTAL BODY TRANSFORMATION
By following my guidance, and progressing at a safe rate, you can eventually experience the total body transformation that myself and many other clients have experienced over the years. Those who get the best results work out 3 or more times per week AND follow a plant-strong diet while completing a Nutrition Coaching program with me. To maximize your results, it is highly recommended that you do weekly nutrition sessions and follow the nutrition plan I provide. Trust me, nutrition is even more important than your training.
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Add-on: 4-Week Challenge
Pick any muscle group or exercise that you'd like to improve on, and challenge yourself to get stronger or faster by practicing the movement 3x/week for 4 weeks! You can pick one or more challenges to follow at the same time; each challenge will be scheduled as a separate session. You can complete multiple challenges per day, or complete challenges on the same day as a training session.
Types of Challenges: Push-ups | Squats | Sit-ups | Jogging | Triceps | Biceps | and More!
For example: For a Squat Challenge, you may choose to complete 3-5 sets of bodyweight squats while following a timer OR complete 3-5 sets of dumbbell squats while tracking the weight you use each set. For another example: If you want to tone your abs, you can choose to do crunches 3 times a week! With Kelly Athletics, you can do a challenge for nearly any exercise! You can follow a new challenge every 4 weeks, and continue it throughout your 12-week or 24-week training program. Contact me here to select your challenge exercises and request a start date!
Kelly Athletics has all the tools you need to get fit and healthy, once and for all.
My online Personal Training programs are easy to follow. By hiring me, all the planning is done for you! You will learn new exercise techniques and proper form to get fit and feel great! If you are ready to get fit, hire Kelly Gibson as your female Personal Trainer online! Depending on the Online Personal Training program you choose, I will deliver an easy-to-follow exercise plan with a list of exercises to do with video instruction. Plus, each workout details about the weight, time, repetitions, and/or sets to complete. Depending on the program, different styles of training are needed. I create tutorials for each program to make it simple for you.
In addition to the plans listed above, I create custom 1-on-1 programs based on personal health and fitness goals upon request. These 100% fully customized programs start at $60 per custom Personal Training session and can be discounted when multiple custom sessions are purchased as a program. If you have a gym membership or workout equipment that you’d like to include in the program, let me know and I could build you a program if I can access the same type of equipment available at home or at the gym! Book a free consultation to get quoted on a custom 1-on-1 Personal Training program.
By purchasing any program(s) from Kelly Athletics, you must agree that you don't have any health issues or injuries that would prevent you from performing an exercise program safely (review this PAR-Q form to ensure it is safe for you to begin exercise). You must also agree to all policies set forth in a contractual agreement and complete intake forms prior to downloading the app and receiving the program. For a program that requires customization, your purchase will need to be placed at least 7 days' prior to the start of your program.
