Services

^{Body Design by Ray}Strengthening body and mind
for over 25 years.

Services

I work with clients at every level of health and fitness, from the competitive athlete who wants to fine tune their physical abilites and excel at their sport, to the business professional or housewife hoping to improve their appearance and quality of life.

Training Program Maxims:

The quality of your results will only be as good as the person doing the assessment.
Programs should be safe, scientific and personalized.
Substantial results can be achieved without high tech equipment.
Eat a balanced diet consisting of a variety of nutrient dense whole foods.
Self discipline and consistency are essential for long term results.
Periodize your training program and follow the S.A.I.D. principal. (Specific Adaptation to Imposed Demands)
Avoid gimmick exercise programs, products, and fad diets.

Using my customized nutrition plan in conjunction with their exercise routine many of my clients have experienced significant improvements in their lipid profiles, blood pressure, and fasting glucose, allowing them to either reduce their prescribed medication or in some cases completely eliminate the need for prescription drugs.

The human Body is designed to move in three-dimensional space. Training on machines limits the use of stablizing muscles, fails to develop the kinetc chain, and fails to develop the balance and coordination neccesary to efficiently apply force against resistance in a three-dimensional environment. My programs are designed to correct musculoskeletal imbalances, increase utility strength and overall functional capacity.

Definition of Fitness

Eleven elements comprise the definition of fitness:

Strength - the extent to which muscles can exert force by contracting against resistance (moving, holding or restraining an object or person).
Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (Jumping or sprint starting).
Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (ZigZag running e.g. playing tennis).
Balance - the ability to control the body's position, either stationary (e.g. a balancing on one foot) or while moving (e.g. a gymnastics stunt).
Flexibility - the ability to achieve an extended range of motion about a joint.
Local Muscle Endurance - a single muscle's ability to perform sustained work (Rowing or cycling).
Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances).
Strength Endurance - a muscle's ability to perform a maximum contraction time after time (Continuous explosive rebounding through an entire basketball game).
Co-ordination - the ability to integrate the above listed components so that effective movements are achieved.
Body Composition - refers to an individuals body fat to lean mass ratio. The human body is composed of a variety of different tissue types i.e. lean tissues, such as muscle, bone, and organs are metabolically active, while adipose, or fat tissue, isn't. Maintaining an ideal body fat percentage optimizes functional capacity, athletic performance, and reduces chronic-disease risk.
Nutrition - process by which the body assimilates food and uses it for energy production, growth, recovery, and replacement of tissues. (Proper nutrition has the greating impact on how quickly you will experience improvements in your body composition, it's contribution to the results you acheive is about 70%).

Your first session will begin with a comprehensive fitness appraisal involving a battery of tests, questionnaires, and formal consultation. This will provide the basis for designing a safe and effective fitness program and appoximate a timeline for acheiving future goals. The initial evaluation covers:

Exercise and Nutrition History and Goals.

Risk Factor Questionnaire

Body Composition

Posture and Movement analysis

Aerobic capacity

Muscle strength, symmetry, flexibility and balance

Blood pressure, resting heart rate, blood lipid and fasting glucose analysis

Expectations

I will guide you through a program that will develop strength, endurance, balance and coordination. I ensure that workouts are safe and don't get repetitive or boring. I will work with you to achieve maximum results. We will combine weights, cardio, and nutrition to give you optimum results.

Tracking Results

An important part of the process is tracking results. To maximize your progress, we need to continually monitor and adjust your program. This cannot be done effectively without proper monitoring and ongoing assessments. We can continually tailor your program so that you are getting what you need to achieve your goals.

Nutrition Counseling

Together we will develop a plan for healthy eating. We will determine the ideal balance of macro and micro nutrients required for your optimum health. I will guide you through the process and help you get through hurdles along the way.

Ongoing Training and Support

I will show you techniques to enhance your body symmetry and improve strength and endurance for a lifetime. You will learn valuable techniques that can be incorporated into your lifestyle for the rest of your life.

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