PERSONAL TRAINING APPRENTICESHIPS / MENTORING
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PERSONAL TRAINING
taste tester / triple packs
initial assessment sessions
training locations
session length/group size
training activities
extra services

TASTE TESTER SESSIONS / FITNESS FIRST TRIPLE PACKS

The Triple S 'Taste Tester' or 'Fitness First Triple Pack' consists of 2 x 45min sessions.
The first session is designed to educate you on how a holistic approach to health will benefit your body, and how your trainer can educate you on this. The second session will give you a physical taste of personal training with an exercise session based on the information that you provide in the first session. It's a great way to see if you and your trainer are a good fit for future sessions together before committing further. Download the questionnaire below if you are about to undertake these sessions. Should you decide to continue with a Triple S trainer, and they are comfortable taking you on as a client, your sessions will resume as outlined below.

Download questionnaire to fill out prior to these 2 sessions

If you can already see that Triple S is right for you, skip the Taste Tester / Fitness First Triple Pack and get straight to the initial assessment and education sessions!

INITIAL ASSESSMENT / EDUCATION SESSIONS

All new Triple S clients are required to undertake initial assessment / education sessions before regular physical training. Each individual requires a unique approach to achieving their goals. The program you will follow is only as good as the assessment! Until you discover the multitude of factors that influence the health of your body, you will continue to follow the same path that leads to the same results.

... with Triple S Subcontracting Trainers

Subcontracting trainers have fewer assessment sessions and different pricing options. View the TRAINERS page for more details on the trainers, their initial sessions, and prices they charge.

... with Triple S Director, Brad Rasmus

OPTION 1: THE COMPLETE PACKAGE

1/ GOALS / HOLISTIC HEALTH / BASIC MOVEMENT ASSESSMENT (60min)

This session covers the following:

• Discussion of a simple lifestyle and goals questionnaire you will have completed. Goal setting; what time period to expect changes to your body, exercise history etc
• Posture, areas of present and past pain
• Learning about 'Holistic Health'. Why exercise and nutrition are not the be all, end all that need to be considered when it comes to losing fat, gaining muscle and reducing pain.
• Assessment of basic movement patterns such as squats, lunges, pushing, pulling, twisting and bending. Basic ROM (range of motion) stretches to determine tight areas that will then need to be measured in the next session to provide a benchmark for improvement.

2/ MEASUREMENT SESSION (60min)

This session covers the following:

• Postural analysis / Photos
• Bodyfat skinfolds, girth measurements, blood pressure, resting heart rate, height, weight, body fat %.
• ROM (range of motion) assessments
• Explanation as to why poor posture slows down the speed at which you attain your results, and why your posture requires a personalised program.
• Note: Wear clothes that you can easily be measured in.

3/ STRETCHING / FOAM ROLLER / PHYSICAL/HORMONAL/EMOTIONAL ASSESSMENT (60min)

This session covers the following:

• Instruction of personal stretch and foam roller program to perform regularly. Especially prior to exercise. Stretch program is prescribed based on measurement results in session 2.
• Assessment on 3 important areas of your life that influence each other: your musculo-skeletal, hormonal and emotional systems. Explanation as to why you may not be achieving your health goals.

4/ CORE FUNCTION ASSESSMENTS (60min)

This session covers the following:

• Education on the inner and outer core muscles, and their relationship with each other. How they are activated every time you move.
• Assessment on strengths and weaknesses of all core muscles.
• Education on how most back and neck pain experienced by 80% of the population is due to poor core musculature.
• Education on why it's ok to train your core everyday as long as you are exercising areas of the core specific to your current strengths and weaknesses.

5/ PROGRAM EXECUTION (60min)

This session covers the following:

• Instruction of personal exercise program
• Using all the information we have gathered, you will have a program incorporating stretching, strength training, core training and 'zone training' designed to improve your respiratory system and your ability to breathe.
• For clients who will now continue to regularly see their trainer, you will follow this program (average 6-8 weeks) until you are re-assessed / re-measured You can do these exercises on your own in between our sessions as well.
• For clients who wish to train solo, we recommend to follow the program as set out, and return to your Triple S trainer periodically (1 month), for a re-assessment and program upgrade (usually 2 sessions required).

6/ NUTRITION AND LIFESTYLE SESSION(S) (1-2 x 60min)

These sessions cover the following:

• Comprehensive look at your nutrition and lifestyle factors affecting your health using 2 questionnaires.
• Questionnaire 1: Metabolic Typing. Finding the right diet that works for your biochemical individuality.
• Questionnaire 2: Nutrition and Lifestyle
• Prescription given with recommendations such as what to eat, drink, use, read, learn and live by. All of this information is conveniently located in one location on www.holistictrainer.net. You will be prescribed the information as it relates to you.
• Education on positive and negative stress
• Discussion of your current food intake
• Education on what carbohydrates, protein and fat are and how they affect your body.
• Educating on glycaemic index, portion control, when and what to eat, parasites and fungus, sleep cycles and much much more.
• Depending on how you score on the Nutrition and Lifestyle questionnaire, a second session may be required to continue explaining your answers.
  

OPTION 2: NUTRITION AND LIFESTYLE SESSION(S)

These sessions cover the following:

• See the above description for # 6.
• Great for people who are happy with physical side of the things, but are keen to delve deeper into the crux of nutrition and lifestyle factors that can affect the body.
• Membership not required at Fitness First. Sessions can be done in the gym cafe or personal training assessment area with no extra charge.

OPTION 3: REGULAR EXERCISE WITH A TRAINER

• Only available to people who have complete Option 1: The complete Package.
• Now you are armed with a stack of new knowledge about yourself, you can live your life and train your body smarter, not harder.
• A program is usually followed for 6-8 weeks before you are re-measured and re-assessed (usually only takes two sessions) depending on how you have progressed.
• If you are on budget and are keen to continue weekly with a trainer, you are now eligible to do 30 minute sessions.

FITNESS CENTRE

The home base of Triple S is at Fitness First in Dee Why. It is a beautiful state-of-the-art facility located on the corner or Warringah and Pittwater Road in Dee Why (# 800). 2
Features:
25m indoor swimming pool / solarium / physiotherapy / nutrition / massage / acupuncture / large weights area / cardio area with cardio theatre / large studio for classes / spin cycle studio / creche / supplement shop / video hire / beauty salon / swim training and plenty of underground parking.
Become of member of Fitness First and become a member of them all. Fitness First is currently the largest health provider in the world.

Tel: (02) 9939-3777

Opening Hours
Mon-Wed: 5:30am to 10:00pm
Thurs-Fri: 5:30am to 9:00pm
Sat: 7:00am to 7:30pm
Sun: 8:00am to 6:30pm
WEBSITE: Fitness First Australia

OUTDOORS

Want to get out of the gym and take on mother nature? There are plenty of place to train close to the Dee Why are but the area around Mosman and Balmoral, is the perfect place to train. There are places, to run, ride, swim, bushwalk and plenty of space for doing resistance based exercises. We can use a combination of facilities around the area, plus equipment we have consisting of exercise bands, dumbbells, medicine balls, swiss balls and boxing equipment etc. plus equipment we may suggest you buy. We can do a combination of exercises in your home and outdoors depending on the weather. You certainly don't have to be training in a gym to get the results you are looking for, and we guarantee you an awesome workout regardless of your goals. You'll never look at park seats, trees and poles the same way again!

YOUR HOME

Don't want to train at a gym or outside? If you prefer the comfort and privacy of your own home, let us show you how you can get a full workout without leaving your house. We can help you select equipment to make it possible to train not only with your trainer but by yourself as well. Please visit the LATEST NEWS page for information on where and when there is a trainer in your area. Please visit the REFERRALS page for affiliated businesses that give cheaper equipment prices to Triple S clients.

A typical personal training session lasts for 60 minutes and is one-on-one. This is the most effective way of training. 90 minute sessions are also popular with people who want to focus on a certain aspect of their training and/or like to experience more pain! Enquire about them if you are specifically wanting longer sessions.
Buddy sessions and group training are also available upon request.
30 minute sessions are available to those that have completed the set-up sessions or experienced people who want to be pushed more with a certain aspect of their training. People interested in buddy training can do some of the set-up sessions together to save money and time.

Once you have completed your initial set-up sessions, most exercise performed with your trainer is a mixture of Strength, Stamina and Suppleness (flexibility) based exercises. We will increase your muscular and core body strength through resistance and balance exercises, using bands, dumbbell and barbell weights, swiss balls, machines and your own body weight. Your stamina, or health of your cardiovascular system, will improve through running, walking, cycling, swimming, skipping rope, boxing, and any other sports we may do together which increase your heart rate for a sustained amount of time. We will enhance your suppleness, or flexibility, through regular stretching. You will be provided with a personal stretch program that you can do on your own which will prevent injury and help improve your posture.

EXTRA SERVICES

'HOLISTIC TRAINER.net' WEBSITE ACCESS

You will be directed to this website after your Nutrition and Lifestyle sessions with a 'prescription' . Holistic Trainer.net is a very handy place for you to take the next steps for getting up to date information, buy food, products, supplements, sports equipment and more!

WORK IN CONJUNCTION WITH OTHER HEALTH PROFESSIONALS

Triple S works with and can refer you to quality professionals such as masseuses, chiropractors, physiotherapists, doctors and podiatrists who you can receive discounted treatment from. Click on the REFERRALS link above for information about whom Triple S is currently working with.

LOCAL AND NATIONAL BUSINESS DISCOUNTS

Triple S works with a variety of different local and national companies that can pass on savings to Triple S personal training clients on presentation of the Triple S business card. Visit the REFERRALS page to see who we are currently working with.

ADVERTISE YOUR BUSINESS

All current clients are able to advertise their business FOR FREE on the REFERRALS page of the Triple S website.