In Home Personal Training for Women:
I offer in-home personal training for women in Grants Pass Oregon using the equipment you have (even if your body is your only "equipment") who are tired of not liking they way they look in the mirror, but don't know what to do about it, or how to start changing it.
I teach you how to connect with your body so that you can lose weight, increase muscle, decrease pain, and change the way you look so you feel strong and confident in who you are and what you are capable of.
I 100% believe that fitness should be fun, and it's a lot of fun to exercise with a trainer who creates a workout based on your bodies needs, your fitness levels, and exercises you enjoy!
Who is Personal Training for?
I work with women who have never had children, are pregnant, have just past the 6 week postpartum checkup... women with toddlers, teenagers, young adults, grandkids, and even great grandkids!
We are women who are strong and capable. I'll help you learn how to work with your physiology and unique physical traits to help you reach your goals, whatever they may be. You are not to young, too old, or too far gone.
What In Home Personal Training looks like:
Here's how the process works.
Step 1:
We have an intro visit so that we can talk about your current habits, any injuries/sensitive areas, and what your goals are. We will put into place some non-scale victories (these are super important!) and create a plan to help you reach your goals in your desired time frame. I walk you through a couple of exercises so I can see how your body moves and what muscle groups we need to focus on strengthening so that I can build a workout plan just for you.
Step 2:
We get to work! From here on out we will work on strengthening specific muscle groups to decrease pain and/or weakness, increase mobility and flexibility, and most importantly, reach your goals so that you feel confident with how you look and feel.
Step 3:
You work hard to crush your goals with less and less guidance and form correction from me. You have learned how to properly engage your muscles, how to move functionally AND with correct form, and how to embrace the small and big victories because you are amazing.
Step 4:
You move on. I love to work with clients 1:1, but my goal is to help you reach your goal so that you don't NEED me anymore. You are strong, confident, and capable.
Moving on sometimes means you create your own routines without any help from me, joining a gym with the knowledge and comfortability that comes with knowing how to work your body, or joining a fitness class (I teach a great one!)
You will have access to all of the workouts we have done together for your personal use at home or at the gym.
I learned that the greatest benefit of having a personal trainer is that they can see and critique every tiny movement. Alicia kindly points out small changes in my form that bring significant results. She carefully plans workouts based on my body's specific needs, and then pushes me to push myself through them. Not only have I found motivation in a fun mentor, but I feel better all around than I've felt for years!"
What you get:
Individualized PT Sessions
I've said it before... but it's worth saying again. Every workout is catered to your bodies needs, and your personal goals. That's why it is called personal training. Each exercise we do will be specifically chosen to help you achieve your goals as quick as possible.
60 Minute Sessions
Workouts should be fun, exciting, and energizing! So give me 60 minutes and I'll give you a great workout that will leave you just sore enough to feel it the next day, but not so sore you can't pick up your kids the day after.
Home Visits
Yep. That's right. I come to YOU! Home is where we spend the majority of our time, and home is where we are most comfortable being ourselves. I believe the habits we have at home have the biggest impact on our health and happiness. We want to make sure you have a solid foundation to build your goals on. Which is one reason why I come to your home for personal training.
I also provide the option to do PT in my home studio. I have plenty of weights, resistance loops/bands, different sized balls, and open space! Sometimes we want an excuse to get out of the house, away from our kids, or need the extra push to actually exercise.
You decide how many sessions
Depending on your goals and activity level we will build out a workout plan for you. In complete honesty, most clients do not have the motivation to workout consistently on their own (YET!) So I strongly encourage starting with meeting me at least 2-3 times per week. But I offer sessions anywhere from 1-4 times per week. You will receive a copy of your session and will be able to reuse it whenever you want.
See the tiered pricing structure below!
Alicia designed a workout program specifically for my age and physical ability, and then modified it as needed. She is very knowledgeable and does an excellent job of explaining the exercise and what muscles we are targeting and the purpose for doing it. She is very conscientious about proper form so you do not hurt yourself. Alicia’s positive, encouraging, and upbeat personality makes her fun to work with.
Why do you need personal training?
We will base all our workouts on what your goals are... that being said, here is a list of some of the most common reasons women work with me, and how personal training has helped them.
Decreasing Pain
Women know pain. We have 9 months of discomfort, the actual process of labor and delivery, and then the long and difficult healing journey. Sometimes this journey takes much longer than we want it to.
Many of my clients don't realize that a lot of hip and low back pain is caused by pregnancy, and our body never fully goes back to the way it was WITHOUT targeted muscle mobility and strength training.
You don't have to live with pain. A lot of pain comes from muscular weakness. You are not weak. You are strong. So lets get your muscles back on track and as strong as you are.
Confidence
Time for some more honesty. We ALL want to look good. We really do! And there's nothing wrong with that. I want you to look good too.
I also want you to FEEL good (which is one of the reasons I help you focus on non-scale victories). Your body is amazing and is supposed to feel good. I want you to feel strong, capable, and confident. I want you to wake up and love who you are, and how you feel in your body.
Flexibility
Let's be real here. Sometimes we have to do super weird things with our bodies. You never know what your kiddo's are going to ask you to do! We focus on relaxing, stretching, and working our muscles during eccentric movement (which means we work the muscles while they are elongated) so that you can move your body freely without fear of tensing up, not being able to stretch that far, or losing your balance.
Functional Movement
As moms we are constantly bending, squatting, hinging, twisting, lifting, pulling, pushing... did I miss anything? Seriously though! We are constantly moving and chasing littles around all day every day. In Personal Training I focus on teaching functional movement so that you feel strong enough to perform all the tasks required of you, and are able to do it without hurting yourself.
Balance
This is similar to the decreasing pain section, but deserves it's own spotlight too!
Some of the most common pain my clients have are hip, low back, upper back, and chest pain (not the heart attack kinda pain...). Most, though not all, of this pain comes from imbalance from overactive and underactive muscles. Meaning some of our muscles overcompensate for weaker muscles, pulling our bodies out of alignment and causing pain. Thankfully, it's a pretty easy fix. We stretch and release overworked muscles, and strengthen the opposing muscles that are underdeveloped. This brings our body back into alignment and balance, and significantly decreases our pain/tightness.
Postpartum Care:
Oh Babies... We love them! We really do! But they can totally and completely wreck our bodies. Many women jump right back into fitness with the 6 week all clear and can end up doing more harm then good. I get it (and I've done it!). We are anxious to get back to our "prebaby bodies". Healing takes time. And it is so important to do it properly and correctly! Your body does not "bounce back". You need time to heal and you have permission to take the time for yourself and your baby. There are very specific exercises and breathing patterns we will do to help you connect to your core and pelvic floor, and start to heal from the inside out.
Alicia is absolutely amazing and knows her stuff. I have poor posture and constantly throw my hips out of alignment- it’s painful and I’m tired of it! She’s working with me on strengthening those areas that I’ve always struggled with (areas that having two babies has made worse). I hate exercising but she makes it fun and is firm but very encouraging!!!
How quickly do you want to see results?
I typically suggest meeting at least 2-3x a week to see results.
If you choose to meet 4x a week I do require you to meet at my in-home studio.
It is totally fine to workout once a week! That being said you won't see results as quickly.
Located in Grants Pass, (There is a $10 travel fee/session for surrounding areas.)
Ready to start?
Let's set up a date and time for our intro visit.
Email me (or text/call me @ 541-441-3265) and lets have a chat!
I have been working with Alicia for 3 months now and the amount of knowledge I have obtained is astounding. She knows how to teach in a very comprehensive way she knows how to modify for the level you are at and the workouts are fire! There's so many moves I've never seen or heard of and I love that it's not just the typical workouts it's new and fresh and working out with Alicia is Fabulous! Plus I was blown away by the price. Highly recommend Alicia as a personal trainer.
Meet your Personal Trainer
Alicia Clements
I became a certified personal trainer because I wanted to be able to dedicate more time to helping women connect to their bodies and specific needs. Group classes are amazing (check out F.A.M. Fitness Club) But personal training is special because it allows us to connect on so many different levels! It's not just exercise, it's also therapy, self care, mental health, friendship, and a deeper understanding of how your body works.
I believe our bodies are meant to be used,
moved, and respected. As women we are
pulled in so many different directions, and
sometimes (often times) the things WE love
to do gets pushed back in favor of what our
families need/want. That's life and that is
totally okay! But I want you to know that it's
okay to take care of yourself too.
One of my favorite forms of self care is
exercise. ANY kind of movement. That's why
I became a certified group fitness instructor
and personal trainer. I love to move and I
love to help other women learn how to
exercise safely while having fun.
Exercise should be fun, so text/call me (541) 441-3265 and lets start reaching your goals!
Frequently Asked Questions
If you don't do PT in a gym... what equipment do you use?
I build your workout around whatever equipment you have at home! Yes, It really is that simple. There are so many exercises we can do with just our body weight. But I have found that most people have some equipment at home, whether that is a yoga ball, dumbbells, resistance bands/loops, medicine balls. But sometimes we also use couches, ottomans, coffee tables, chairs, walls, canned food... We get real creative and I promise you can get a good workout wherever you are with whatever you have (or don't have).
What if I just had a baby?
Postpartum moms are totally my favorite... even though I don't have favorites because that's unprofessional...
Anyways...
I start working with moms as soon as they have approval from their doctors. We start with basics and focus on developing strength from the deep core to help improve diastasis recti and start working on that flat tummy, We also focus on diaphragmatic breathing, and our connection to the pelvic floor (obviously super important after having a baby). We also work on strengthening our glutes and hamstrings aka butt and back legs. They are super important to help with back pain and hip pain. Lastly, we work on our upper back and posterior muscles for posture control. Babies get heavy, our body's our out of whack from the big 'ol preggo belly, and hunched shoulders from nursing and bottle feeding.
Pretty much what I'm trying to say is this. Pregnancy does a number on our amazing bodies, and even though our bodies were created for this purpose, that doesn't mean we have to live with postpartum pain and imbalances. We can fix diastasis recti, pelvic floor pain, and back pain. We can strengthen your body so that you can focus on being the freaking awesome mom you are and loving those babies!
What if I have an old/recurring injury?
I've worked with clients that have had injuries. This is why our first visit is an intro visit and we talk a lot about your body and your needs, and then I walk you through some basic movements and watch they way your body moves. I can tell a lot just by watching. And you may be surprised by
how much we can still do even with an injury.
We also focus on form over
anything else (eg. speed and heavy weight) so that new injuries don't happen!
Uhm... KIDS!
Kids are not an excuse to stop taking care of yourself! You have permission to make your health a priority. If anything I think kids are an excuse
to exercise. Mental health AND stress management. They have boundless amounts of energy, and you need to have the strength and energy to keep up with them!
Yes, kids do add challenges to workout out. But it is totally possible with the right mindset. Almost all of my clients have young kids in the home. We work around them (or better yet with them!).
I have kids, I'm used to
exercising with and around them. This is a great opportunity to be an
example to them. Show them how strong and capable you are. Your kids will
be your biggest cheerleaders, just like you are theirs!
Spot reducing... is that possible?
The short answer is no. You can't spot reduce.
Long answer? We can focus on losing fat throughout the entire body, and we can focus on increasing muscle mass at specific spots. Fat and muscle look completely different! So increasing muscle will change your body composition. AKA you can weigh the same amount but since fat and muscle look so completely different (but still weigh the same) you will look slimmer, more fit, and like you have lost weight, while actually being stronger and weighing the same! Losing weight isn't always the goal. In fact I focus on non-scale victories with a lot of my clients.
If you want a thinner waist, we focus on strengthening your abs and deep core, glute muscles (your butt), and (this may be surprising for some) your upper back! All these muscle groups work together to help you have a functional and thinner waist.
So while you can't spot reduce, you can increase muscle mass to give you the results you want.
I'm SOO out of shape
Another great reason to hire a personal trainer! You don't have to be in shape to start working out. We all started somewhere and you don't have to keep up with me... I keep up with you. I promise to meet you where you are and work together to get you where you want to be. It's never too late to start.
What If I really don't like working out?
That's totally okay! Not everyone does. I believe that exercise should be fun. And if you don't enjoy it you should find something else. my favorite part about working out is that there are so many different ways to do it! Tell me what programs/routines you have done that you didn't like, and I'll see what I can find that you LOVE. Exercising should be fun and done because you enjoy it and the way your body moves... not just because you want to lose weight.