COACHING SESSIONS
All coaching sessions for personal training or nutrition/wellness are private one on one sessions conducted either virtually or in my private home gym.
Rates
NEW CLIENT ASSESSMENT* $120 / 75 minutes
Can be completed in person or virtually. Includes Functional movement screen, goal setting, injury & medical history.
*required of all new training clients and previous training clients who have not been seen in the previous 6 months.
Customized Nutritional Packet $99
Your personalized nutrition report is calcualted will determine the appropriate daily calories for your body based on the NIH Body Weight Planner (adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Disease). It takes into account your age, your current weight and height, as well as your goals (weight loss, muscle gain, body composition, improved health). This model accounts for the adaptive nature of metabolism and determines calorie needs dynamically (i.e., changing over time), taking into account where you are today, a realistic timeframe and your goals. This is different than most models, which assume that you’re making all of your adjustments at the beginning of the process and that nothing will change along the way. This is NOT a meal plan, but rather a template guide for your nutrition, per your individual health goals. Plans don’t work - because life rarely goes according to plan. ;-) TEMPLATES allow for flexibility.
INCLUDED:
Personalized eating guide with recommended hand portions for macro-nutrients. Each hand portion correlates to a certain number of protein, fats, carbs and converts the data to equivalent hand portions. Your hands are with you everywhere, so it is super easy to incorporate into daily life.
Includes 60 min in person or virtual coaching session to review packet
One on One Training
Strength Training and/or mobility sessions ARE customized with corrective exercises based on each client’s functional movement screeN.
1:1 Client Packages*
1-4 Sessions .…………….$90 / 60 minutes (pay as you go or pre-purchase)
5-8 Sessions ………….$85 / 60 minutes (pre-purchased)
9-12 Sessions …………...$80 / 60 minutes (pre-purchased)
13-16 Sessions …………...$75 / 60 minutes (pre-purchased)
17+ Sessions …………...$70 / 60 minutes (pre-purchased)
*To receive a discounted rate at 5 sessions or more, payment for the training package must be pre-purchased via Zelle, Venmo, or via my credit card processing site (which incurs a 3% service fee).
DETAILS
One to one client packages purchased at 5 sessions or more will have access to my coaching app for coached exercise videos and wellness education for the duration of the sessions or 3 month quarter, whichever comes first.
Packages are sold based on quarterly usage (Jan-Mar, Apr-Jun, Jul-Sep, Oct-Nov)
Sessions must be used within each 3 month quarter. No refunds on unused sessions.
Additional sessions may be purchased within a quarter if client uses all sessions (the same quarterly window still applies, so only purchase as many as you foresee using).
12-hour FIRM cancellation policy. Cancellations within 12 hours will forfeit the session.
These sessions can be conducted in person in my Catonsville space or virtually (a great option if you are traveling, there’s inclement weather or you need to quarantine).
REMINDER: These sessions are bulk packages of sessions to be used within each 3-month quarter (see above).
Training Programs (Subscription-based)
WITH ALL MONTHLY SUBSCRIPTIONS CLIENTS HAVE THE OPTION TO PURCHASE INDIVIDUAL SESSIONS AS AN ADD-ON.
FOUNDATION TIER: Accountability Coaching $69 per month
G Wanko Coaching App access
Monthly wellness education & habit practice (administered through my online platform where you can track your progress)
Personal Access to me for questions/motivation/etc. through my app
SESSIONS INCLUDED: 30 min monthly virtual coaching call Virtual Only
ELEVATE TIER: Accountability Coaching & Exercise Programming $99 per month
G Wanko Coaching App access
Monthly wellness education & habit practice (administered through my online platform where you can track your progress)
Personal Access to me for questions/motivation/etc. through my app
SESSIONS INCLUDED: None
Form Check Video Submissions via App throughout the month with feedback on each submission
Exercise Programming (full body progressive overload) is available at either a beginner’s level (new or returning to exercise) or intermediate/advanced level (has been consistently strength training 2-3x/week for a year). Level to be determined during the initial assessment. Custom coaching videos are embedded with each exercise.
In-Person & Virtual Hybrid
EMPOWER TIER: Accountability Coaching & Exercise Programming $150 per month
New clients must spend 3 months at this level (or Vitality tier) while we work together each month to address any form/exercise questions, mobility restrictions, review nutrition, stress, sleep and lifestyle focused habits. Includes weekly accountability via the app and a monthly 60 minute coaching session. After 3 months client may choose to step down to Elevate or Foundation Tier.
Monthly wellness education & habit practice (administered through my online platform where you can track your progress)
Personal Access to me for questions/motivation/etc. through my app
SESSIONS INCLUDED: 60 min monthly in-person or virtual coaching session (1x / month)
Form Check Video Submissions via the App throughout the month with feedback on each submission
Customized Nutritional Packet during monthly coaching session (recommended every 9-12 months or sooner, if there is a significant change in dietary needs)
Exercise Programming (full body progressive overload) is available at either a beginner’s level (new or returning to exercise) or intermediate/advanced level (has been consistently strength training 2-3x/week for a year). Level to be determined during the initial assessment. Custom coaching videos are embedded with each exercise.
VITALITY TIER: $220 per month
Geared towards those with serious health and wellness goals.
Monthly wellness education & habit practice (administered through my online platform where you can track your progress)
Personal Access to me for questions/motivation/etc. through my app
Customized Nutritional Packet during monthly coaching session (recommended every 9-12 months or sooner, if there is a significant change in dietary needs)
Form Check Video Submissions via App throughout the month with feedback on each submission
SESSIONS INCLUDED: 120 min monthly in-person or virtual coaching session (4x / 30 mins)
Exercise Programming (full body progressive overload) is available at either a beginner’s level (new or returning to exercise) or intermediate/advanced level (has been consistently strength training 2-3x/week for a year). Level to be determined during the initial assessment. Custom coaching videos are embedded with each exercise.
VIP TIER: $459 per month
Geared towards those with serious health and wellness goals and/or the individual who prefers a highly customized program due to goals or limitations. This is a high-touch level of coaching. Perfect for the client who thrives on accountability. Inclusive of a customized training plan, personalized nutrition report with calorie, macro and portions guide as well as weekly accountability and coaching sessions.
Monthly wellness education & habit practice (administered through my online platform where you can track your progress)
Personal Access to me for questions/motivation/etc. through my app
Customized Nutritional Guidance
Optional Macros Tracking Excel Spreadsheet
SESSIONS INCLUDED: Weekly Coaching: 4 x 75 minute in person or virtual coaching session
Form Check Video Submissions via App throughout the month with feedback on each submission
Customized exercise programming.
My monthly training programs are designed to allow individuals to perform the activities of daily life more easily and without injuries. I enjoy working with women of all ages and abilities. I have several specialty certifications, which allow me to work with speciality populations: women during and after cancer treatment, pre and post natal, as well as women seeking lifestyle modifications to achieve a healthy weight and ingrain lifelong healthier habits.
I don't create dependence; I strive to foster independence.
Click HERE to read feedback from clients
*LOCATION: Private training space in Catonsville
