San Diego Personal Trainer Chris Keith: Location and Rates

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Are you ready to get into the best shape of your life?

As your personal trainer, I'll inspire you to achieve a healthy level of fitness and have fun doing it. I'll focus on your unique goals and interests to design an innovative program that gets results for you.

Getting fit has many rewards. Everyone wants a lean, tight body. But exercise, when combined with good nutrition, also results in disease prevention, stress reduction, and a healthy lifestyle. Exercise can also provide emotional benefits like a positive body image, improved energy level, self-confidence, and an optimistic outlook.

SDPersonal Trainer Photo Embarking on a fitness program will challenge your body to reach its full potential. Your physical improvements will include:

strength & endurance
power & speed
mind-body coordination
agility, balance, and flexibility
mental toughness

Your path to fitness can be a fun experience. I'll introduce enjoyment into your workouts that will motivate you and reward your hard work. Personal training sessions include a combination of cardiovascular conditioning, weight training, and stretching. With these tools, I'll work one-on-one with you to create a program that meets your goals.

SDPersonal Trainer Photo Cardiovascular Conditioning

The heart is the most important muscle in the human body. Without a healthy, conditioned heart, it does not matter how big your biceps become.

We'll work together to increase your cardiovascular conditioning to reduce body fat. I'll help you train so that your heart reaches its optimal rate for burning fat.

A few activities which increase cardiovascular health are walking, running, biking, rollerblading, swimming, treadmill, stairmaster, elliptical, and my favorite the stepmill. Cardiovascular training should be performed 3 to 5 times per week, lasting 35 to 55 minutes per session. I can help you make this time as fun and enjoyable as possible.

Weight Training

SDPersonal Trainer Testimony Box Weight training has many rewards. Your hard work in the weight room will improve muscle definition, develop more lean body tissue, strengthen muscles, improve posture, and increase metabolism (to burn more calories even at rest).

I'll teach you proper form and the benefits of each exercise. And I'll challenge you to progressively increase your level of strength and get the maximum benefit from your hard work. Weight training includes working with free weights (barbells and dumbbells), weight machines, cables, tubes, and body-weight resistance.

Stretching

Stretching is an integral part of any fitness plan. That's why I incorporate stretching into every workout. I'll demonstrate safe, effective exercises that increase your flexibility and joint mobility.

You'll find flexibility provide several benefits:

Decreases risk of injury
Increases range of motion
Improves posture
Relieves muscle soreness
Promotes mental relaxation

Stretching is a favorite phase of a workout for many clients. Following a hard workout, stretching is your time to relax.

Monitoring Your Progress

SDPersonal Trainer Testimony Box Progress charting is essential in personal training. As you see your progress occur on paper, your self-esteem and confidence grows.

These are ways I can help monitor your progress:

Help in setting achievable goals
Perform initial fitness testing to form a baseline from which to work
Take body measurements
Monitor your heart rate to target its optimal training zone for burning fat
Provide constant feedback throughout your workouts

Nutrition

Nutrition has the most important role in getting fit. It's a commitment you make for the rest of your life. A healthy, nutritionally balanced diet will give you more energy during your workouts, which leads to better results. Properly controlled caloric intake will decrease your body fat and allow you to supply your growing muscles with the nutrients they need.

I'll ask you to keep a journal of your diet and supply you with an individualized nutrition plan. Together, we'll analyze problem areas. I'll advise you on diet modifications you can make immediately to maximize the results of your exercise program. My goal is to help you lose fat, build muscle, increase your energy, and improve your overall level of health.

Bodyfat: Men

Bodyfat: Women

Skinfolds mm	Age 16–29	Age 30–39	Age 40–49	Age 50+
15	10.5
20	14.1	17.0	19.8	21.4
25	16.8	19.4	22.2	24.0
30	19.5	21.8	24.5	26.6
35	21.5	23.7	26.4	28.5
40	23.4	25.5	28.2	30.3
45	25.0	26.9	29.6	31.9
50	26.5	28.2	31.0	33.4
55	27.8	29.4	32.1	34.6
60	29.1	30.6	33.2	35.7
65	30.2	31.6	34.1	36.7
70	31.2	32.5	35.0	37.7
75	32.2	33.4	35.9	38.7
80	33.1	34.3	36.7	39.6
85	34.0	35.1	37.5	40.4
90	34.8	35.8	38.3	40.4
95	35.6	36.5	39.0	41.9
100	36.4	37.2	39.7	42.6
105	37.1	37.9	40.4	43.3
110	37.8	38.6	41.0	43.9
115	38.4	39.1	41.5	44.5
120	39.0	39.6	42.0	45.1
125	39.6	40.1	42.5	45.7
130	40.2	40.6	43.0	46.2
135	40.8	41.1	43.5	46.7
140	41.3	41.6	44.0	47.2
145	41.8	42.1	44.5	47.7
150	42.3	42.6	45.0	48.2
155	42.8	43.1	45.4	48.7
160	43.3	43.6	45.8	49.2
165	43.7	44.0	46.2	49.6
170	44.1	44.4	46.6	50.0
175		44.8	47.0	50.4
180		45.2	47.4	50.8
185		45.6	47.8	51.2
190		45.9	48.2	51.6
195		46.2	48.5	52.0
200		46.5	48.8	52.4
205			49.1	52.7
210			49.4	53.0

Skinfolds mm	Age 17–29	Age 30–39	Age 40–49	Age 50+
15	4.8
20	8.1	12.2	12.2	12.6
25	10.5	14.2	15.0	15.6
30	12.9	16.2	17.7	18.6
35	14.7	17.7	19.6	20.8
40	16.4	19.2	21.4	22.9
45	17.7	20.4	23.0	24.7
50	19.0	21.5	24.6	26.5
55	20.1	22.5	25.9	27.9
60	21.2	23.5	27.1	29.2
65	22.2	24.3	28.2	30.4
70	23.1	25.1	29.3	31.6
75	24.0	25.9	30.3	32.7
80	24.8	26.6	31.2	33.8
85	25.5	27.2	32.1	34.8
90	26.2	27.8	33.0	35.8
95	26.9	28.4	33.7	36.6
100	27.6	29.0	34.4	37.4
105	28.2	29.6	35.1	38.2
110	28.8	30.1	35.8	39.0
115	29.4	30.6	36.4	39.7
120	30.0	31.1	37.0	40.4
125	30.5	31.5	37.6	41.1
130	31.0	31.9	38.2	41.8
135	31.5	32.3	38.7	42.4
140	32.0	32.7	39.2	43.0
145	32.5	33.1	39.7	43.6
150	32.9	33.5	40.2	44.1
155	33.3	33.9	40.7	44.6
160	33.7	34.3	41.2	45.1
165	34.1	34.6	41.6	45.6
170	34.5	34.8	42.0	46.1
175	34.9
180	35.3
185	35.6
190	35.9

Category	Age 20–29	Age 30–29	Age 40–29	Age 50–29	Age 60+
Superior	≤5	≤9	≤11	≤13	≤13
Excellent	5-9	9-14	11-16	13-18	13-18
Good	9-14	14-17	16-20	18-21	18-22
Average	14-17	17-20	20-22	21-24	22-25
Fair	17-22	20-24	22-26	24-27	25-28
Poor	22-29	24-30	26-31	27-32	28-33
Very Poor	≥29	≥30	≥31	≥32	≥33

Category	Age 20–29	Age 30–29	Age 40–29	Age 50–29	Age 60+
Superior	≤11	≤13	≤16	≤19	≤17
Excellent	11-17	13-18	16-21	19-25	17-25
Good	17-21	18-22	21-25	25-29	25-29
Average	21-24	22-25	25-28	29-32	29-33
Fair	24-28	25-29	28-32	32-36	33-37
Poor	28-35	29-36	32-38	36-40	37-41
Very Poor	≥35	≥36	≥38	≥40	≥41

Initial Consultation: $0

All Programs include complete individualized nutrition plans
and access to BOOTCAMP619 at NO ADDITIONAL CHARGE!

Summer Special

Sessions	Rate	Cost	Savings	Duration
40	$85	$3,400	$6,600	3-5 months

1-on-1 Training

1		$175
10	$150	$1,500	$250	3-5 weeks
20	$125	$2,500	$1,000	6-10 weeks
30	$100	$3,000	$2,250	2-4 months
40	$95	$3,800	$3,200	3-5 months
50	$90	$4,500	$4,250	4-7 months
100	$85	$8,500	$9,000	8-12 months