FAQs

What do I need to bring with me to the assessment?

Water, workout clothes, towel, any blood work, x-rays, MRI's for my records, a 3 day diet diary

What if I just want a workout or a meal plan? 

I can provide a variety of workout plans and programs for $99. My Nutritional Coaching is more of a lifestyle change so I do not provide meal plans or macros any longer because my experience has been that is usually not sustainable in the long run, if you are looking for some nutritional guidance I offer that for $75/session (60min).

What if I want Personal Training & Nutrition Coaching? 

I recommend my 3-month transformation program. This includes 3 sessions (typically 2 fitness & 1 nutrition but we can customize), access to MyPTHub, & all 3 eBooks (juice, cleanse & recipe).

What is a Fitness Retrainer?

My goal for you is to have a body that you are comfortable with but more importantly, one that is functioning optimally.   My training program design is twofold; first focusing on Corrective Exercise and secondly, maximizing your body's efficiency by creating workouts that have an unpredictability element to it by focusing on the FITT principle, which will continually shock the body. This approach is called "pre-hab" and the intent is to avoid unnecessary injuries by teaching you how to have more of an awareness of the deeper core muscles, increasing strength and stability in the rotators of the hip and shoulder and developing a program to address the imbalances in your body.  A Fitness Prescription will be discussed so that you know what the plan would be to meet your needs and goals.

What do I receive as a Personal Training client?

Individualized 60min sessions (min 2-4x/week based on agreement), Access to MyPTHub, private FB fitness & nutrition groups,

Are there other resources or tools you use to support your training programming?

Yes, I consult with a few chiropractors, physical therapists for women's health issues, massage specialists (Fasciologists, Muscle activation therapists and reflexology) and home tools that I teach you to use to provide relief from chronic pain, injuries and help to progress your physical health. These are things I recommend but are not required. Some of these tools can be purchased on the website. 

What can I expect during a PT session?

Each session is designed to meet your individualized fitness goals. Based on your assessment I will provide you with exercises to correct the muscle imbalances found and progress the body toward better functional patterns. Sessions may include body weight, flexibility/mobility, strength, cardio, HITT, and interval training exercises.

How long are the coaching sessions?

60min

What happens if I miss my appointment?

I ask clients to give me 24 hours in advance, but I also know circumstances come up! We will reschedule within that month to make up for the missed session.

Do you provide a client with cardio or home workouts? 

Yes, Your workouts & schedule will be stored using an app called MyPTHub.

How do you track my progress?

 We will do monthly or bi-monthly assessments (similar to the assessment) and will be entered into MyPTHub.

What is a Whole Food Coach?

I will support you on your health journey by going back to the basics of eating organic, whole foods; educate you on our food system and ingredients to improve your gut health, empower you to set realistic goals and provide you with accountability and coaching without judgment.

What can I expect during the nutritional coaching sessions? 

Each session is designed to be a collaborative process and in order to receive the most benefit it is encouraged to complete the required assignments; homework & workshops before each meeting.  We will use journaling, PowerPoint lessons, books, documentaries, workshops such as meal prep, pantry sweep & grocery store trip and coaching questions based on your goals and obstacles to help you move toward a whole food lifestyle.

Are there supplements you will require me to take?

No, but I do have recommendations and a few can be purchased on the website. 

If I purchase an eBook do I receive coaching from you?

You receive email and text support, video series & are added to the private FB groups.

What is High Altitude Oxygen Training?

Mosaic brings the mountain to you! Training with 90% oxygen then switching to 14% low oxygen will speed up your ability to repair & heal and decrease inflammation’s negative effects. Whether you are an athlete, average jo or autoimmune compromised this tool will push your health to the peak!

What is Pilates?  

Pilates is great for strengthening and toning with a focus your core and for increasing your flexibility. Pilates can be very demanding, so starting slowly and building more awareness in your body movements is important to advancing to the next level. It also has a strong mind/body connection, so you may like it if you enjoy yoga but need a more intense core workout. I use floor movements as well as the Reformer.  

What is a Pilates Reformer?

A wide variety of exercises are done on the Reformer to promote length, strength, flexibility, and balance. Most Pilates Reformer exercises have to do with pushing or pulling the carriage or holding the carriage steady during an exercise as it is pulled on by the springs. This can be beneficial for rehab, as a sports specific cross-training tool or as an intense core-training workout. 

What does Small Group Training consist of? 

This is a 60 min workout I developed called PRISM. It works the body 3-dimensionally without compromising the joints.  The 3-month program includes Pilates, Rowtational movements & cardio, Inner core exercises, Strength exercises & Mobility movements. To provide the best service groups are limited to 3-4 individuals and 2 group online nutrition coaching sessions are offered each month. 

Online Coaching? 

We start with a phone consult to determine the best program for you and once the invoice is paid you download the MyPTHub app (phone or computer) and follow the online packet instructions to get your measurements set up and we will go through a tutorial on how to use the app.  Everything will go through MyPTHub (measurements, workouts, schedule, other forms, and educational materials, nutritional tracking and messaging).  We will schedule coaching calls through Zoom.

Workout & Nutrition Programs

I use Personal trainer software called MyPTHub, which helps manage client’s files, food tracking, workout progress & achievements & communication. Once I put your information in the system, you will receive an email to activate your account and will need to fill out some basic information (address, DOB, brief health history, etc).

30-Day Glow-up Program

This program consists of step by step instruction how to start and sustain a whole food lifestyle. This is an ebook which consists of the 21-day cleanse, juice book and whole food recipe book. Read through the eBook, which has all the details & information on how to kickstart a whole food lifestyle.  Go to the Mosaic FitNuts group on FB for recipes, education and tips and tricks to support you! Be sure to watch the video series via email and reach out for email or text support anytime!

Why do you charge a monthly fee rather than per session? 

I charged invoices on the 1st or 15th of the month because I found this to be an easier way for both clients & Mosaic to manage payments and tracking.  A monthly fee is beneficial because it adds a layer of accountability and builds consistency with the training program. It secures your session time and there are some months you end up with a bonus session or two.

How do I pay for coaching?  

I use a merchant service called Square that sends scheduled invoices. So once we agree on the service I will set you up into the system and you will input your credit card into the system.  I can take cash or check if necessary.

What is your refund policy? 

Refunds are only given if you need to discontinue one of Mosaic's programs due to a medical condition or you are relocating. Cancellations must be 30 days in advance and/or you will be billed through the date on the contract.