Niagara Personal Trainer Fitness Training Embrace Fitness Andrea Andi Miller

In addition to Fitness Training, we offer the following services to our clients.

• Health & Fitness Evaluation
• Body Composition Analysis & Measurement
• Nutritional Counseling
• Wellness Counseling

Health and Fitness Evaluation

During your initial consultation session, you will complete and sign a PAR-Q.  This form was developed by the Canadian Society for Exercise Physiology and Health Canada, as an initial health screening tool for all participants before they begin a physical activity program.

In addition to the PAR-Q, health screening and fitness history questionnaires will be used to gather such information as current medical conditions, current or past injuries, medications, family health history, past and present exercise/activity history and past and present nutritional information.

In addition, we will evaluate the lifestyle choices you are making in the following areas...

Physical Activity - Nutritional Balance - Holistic Wellness

These assessments will enable me to identify your areas of strength and areas where more attention is needed. You will then be encouraged to set SMART goals.  These are goals that are Specific, Measurable, Action oriented, Realistic and Timely.  Once goals are set, you and I will develop strategies for achieving these goals together.

Body Composition Analysis

Body Composition is one of the primary components of fitness.  Body Composition, the proportion of lean body mass (muscle, bone, blood, organs, fluids) to fat mass (adipose or fatty tissue deposited under the skin and around the organs), is a leading indicator of fitness level and risk of disease. A too high percentage of body fat is associated with increased risk of disease and death from such conditions as cardiovascular disease, type 2 diabetes and some cancers. Body Composition, when measured regularly, will provide a much more accurate indication of progress than will body weight alone.

There are a number of methods for analyzing body composition. The former "Gold Standard" is underwater weighing. The equipment required is extremely expensive and usually found only at universities or other research facilities and thus it is not generally available to the public. More common analysis methods are Skin Fold Calipers and Bio-Electrical Impedance. These methods require that pretest protocols be followed, and failure to do so may produce inaccurate results.

I use the Futrex-5500 Near-IR Body Composition and Fitness Analyzer. The Futrex-5500 uses the same technology as a remote control. There are no pre-test protocols to follow, no pinching, no need to disrobe and the test is completed in just minutes. The Futrex Light Wand sends a safe Near infrared light beam into the bicep of the dominant arm at specific wavelengths that fat will absorb and lean mass will reflect. The light absorption is measured by the Futrex-5500 to determine body fat. The results are as accurate as the "Gold Standard" of underwater weighing.

Body Composition will be analyzed during your initial evaluation session. In addition, body weight and girth measurements will be recorded.  These measurements will be repeated every 1-3 months and will be used to track your progress. These values, when used together, provide a much more accurate indication of progress than does body weight.

Nutritional Counseling

"Nutrition is the process by which the body uses food to sustain life, to grow,
to be active and for normal functioning of every organ and tissue.
Adequate nutrition is also important for psychological well being."

I offer assessment of your current nutritional habits and review of a 7 day food log. We will discuss healthy nutritional choices based on Canada's Food Guide, learn how to read nutrition labels, set goals and develop strategies to improve your nutritional balance.

Wellness Counseling

"Wellness is the search for enhanced quality of life and personal growth and potential through positive lifestyle behaviours and attitudes."

Wellness is defined as a healthy balance of the mind, body and spirit that results in an overall feeling of well being. It is the constant, conscious pursuit of living life to its fullest potential.

Using the completed Holistic Wellness evaluations and your goals, a wellness program will be designed addressing areas of Relaxation, Self Esteem, Time Management, Stress Management, and Goal Setting. Strategies for improvement will be developed and will include referral to reputable holistic wellness practitioners when appropriate.