Personal Training

Why use a GLAC Personal Trainer?

Individualized program design to make your workouts safe, efficient and productive
Overcoming plateaus through proper progressions
Weight loss guidance through lifestyle and nutrition education
Learn proper use of equipment and the latest training techniques
Accountability
Motivation to go the extra mile!
Fitness evaluations to monitor your progress

What types of training programs are available?

Weight management
Athletic performance
Flexibility training
Post Rehabilitation conditioning
Senior Specific
Golf Specific
Body Building
Sports Specific

What are my options for training?

Individual-one-on-one training
Dual-with a partner
Group-Small group training or classes

Download Personal Training Newsletter

PERSONAL TRAINING PROGRAMS

Member Price: $360.00 / Non-Member Price: $432.00 BIKINI CONTEST PREP

JANUARY 5th - MARCH 25th

Get ready for the stage! If you are looking to get into top shape and learn what it takes to become a top-level bikini competitor this class is for you. this class is taught by NPC national-level bikini competitor Jessica Vettraino. The bikini division is a brand new division in bodybuilding competitions. The physique is lean and muscular. This 12 week class will include hard-core workouts twice a week, cardio, homework and diet. You will learn all about suit selection, posing, tanning, makeup, hair and everything you need to know about competing, including selecting the perfect show for you to enter. See Member Activities to register.

Tuesday/Thursday	6:00 a.m. - 7:00 a.m.	Jessica
Tuesday/Thursday	5:30 p.m. - 6:30 p.m.	Jessica

If you are interested in competing but not available during class times, see Jessica to discuss one-on-one training for a show.

Member Price: $175.00 / Non-Member Price: $210.00 THE COMPLETE DIET & EXERCISE PROGRAM: Explore the reasons why you are battling your weight and solve your eating dilemmas! In this 7 week program you will distinguish between hunger and cravings, interpret hunger and fullness signals, eliminate emotional eating, fuel your workouts for a maximum calorie burn, increase your energy and learn how to choose healthy foods at home and away. Class also includes a personalized Zumba(R) workout to help you "whittle your middle!" Betsey Mikulec is a registered dietitian, exercise physiologist and certified Zumba(R) instructor.

Member Price: $180.00 / Non-Member Price: $216.00 12 WEEKS TO A HEALTHY LIFESTYLE

JANUARY 6th - MARCH 23rd

This 12 week interactive lecture series is for those who:

Are new to exercise.
Looking for significant weight loss (20 pounds or more).
Have an underlying health condition such as diabetes, osteoporosis or heart disease.
Were referred by a physician.

This class includes nutrition, behavior modification and disease management information for those with risk factors for heart disease, Type II diabetes, high blood pressure, depression, anxiety, arthritis or for those who just need to get moving. Information is presented in a classroom setting and includes a class binder with recipes, food journals and much more. Exercise component available at an additional cost. Get ready to change your life!

Tuesdays

7:15 p.m. - 8:00 p.m.

Regan

Member Price: $0.00 / Non-Member Price: $0.00 PRIVATE AND SEMI PRIVATE KICKBOXING SESSIONS

Kick up you fitness level with this challenging program! Join GLAC Personal Trainer Adam Spencer, Paulette Belanger or Regan Wahoski for a mix of heavy bag training, punch and kick pad drills, cardio, balance and coordination, flexibility and nutrition. Small group or individual sessions are available. KICK START your results!

Private Sessions:                    $40 per session
Semi-Private (2):                     $20 per session
Group (3 or more):                   $15 per session

Member Price: $75.00 / Non-Member Price: $85.00 NUTRITIONAL COUNSELING SERVICES WITH ELIZABETH (BETSEY) MIKULEC, MA, RD

Betsey Mikulec is a registered dietitian and exercise physiologist. Betsey is the former Chief Dietitian at Beaumont Weight Control Center. She teaches Nutrition and Food Science classes at Oakland University and also writes a weekly column for the Detroit News called Cooking with Kids. Betsey offers individual nutrition counseling at GLAC, providing clients privacy and accountability to get you on the right track. Nutrition counseling is a great option for anyone looking to improve eating habits and gain control of their health.

	Member	Non-Member
Initial Visit	$75	$85
Follow-up Visits	$30	$35

Member Price: $0.00 / Non-Member Price: $0.00 PURE POWER WITH EARL HOOK

Members Only

Whether you have lifted weights for years or are new to the gym floor, Pure Power will motivate and energize you by producing the results you have been striving for. Trainer Earl Hook uses cross training methods derived from body building, power lifting, olympic lifting, plyometrics and aerobic activity, to name a few. The coaching techniques provided in this program will generate excitement and give you a new perspective on weight training.

For program details and pricing, please see Earl Hook or call (248) 393-3085.

Member Price: $210.00 / Non-Member Price: $0.00 GLAC GROUP CONDITIONING

MEMBERS ONLY

Spring Session	April 18 - June 5 Registration Dates: March 29 - April 14

Choose your time, choose your trainer! This is your opportunity to break out of your mundane fitness routine and get real results! Trainers will create routines that include strength training, cardiovascular conditioning, suspension training, kickboxing, balance training and more. Your routine will be creative, effective and appropriate for your individual needs. Working out with a trainer will push you beyond your self imposed limitations. Those who work out with a trainer are more likely to stick to their regular routine and get results! Minimum of 3 participants per group. For more information or additional times, please contact the Personal Training Department. To register, see Member Activities.

Monday & Wednesday	6:00 a.m. - 7:00 a.m.	Jessica
Monday & Wednesday	9:30 a.m. - 10:30 a.m.	Danielle
Tuesday & Thursday	10:00 a.m. - 11:00 a.m.	Paulette & Lynne
Tuesday & Thursday	6:00 p.m. - 7:00 p.m.	Lynne
Wednesday & Friday	9:00 a.m. - 1 0:00 a.m.	Paulette
Wednesday & Friday	10:00 a.m. - 11:00 a.m.	Adam

Member Price: $105.00 / Non-Member Price: $140.00 KETTLEBELL CONDITIONING

New at GLAC! The kettlebell adds an element of instability to your workout due to the shape of the bell. The foundational movements challenge the hips and core to increase strength, power, and body awareness. Kettlebell training is efficient in that it challenges the cardiovascular and neuromuscular systems together. Kettlebell training can help you achieve goals of weight loss, cardiovascular conditioning, strength and power. Classes may also include use of TRX Suspension Training, body weight conditioning or other modes of training.

Day	Time
Tuesday	4:30 p.m. - 5:30 p.m.
Tuesday	7:00 p.m. - 8:00 p.m.
Wednesday	12:00 p.m. - 1:00 p.m.
Thursday	10:15 a.m. - 11:15 a.m.
Friday	9:00 a.m. - 10:00 a.m.
Saturday	7:00 a.m. - 8:00 a.m.

Individual and small group Kettlebell Training is also available by appointment. Contact the Personal Training Department for more information.

Member Price: $210.00 / Non-Member Price: $0.00 GLAC JR. CONDITIONING (Ages 12 - 13)

MEMBERS ONLY

Session One	January 3 - February 20 Registration Dates: December 14 - December 30

Session Two	February 21 - April 17 Registration Dates: February 8 - February 17

As a member of 3 active boys and a GLAC Personal Trainer, Danielle Midkiff knows the importance of a healthy lifestyle. While most parents know that their children should exercise, most are not sure how to convey that message or how to instruct their children on proper form, technique, machine set-up or which activities are appropriate! To ensure your child is exercising safely and effectively at GLAC, Danielle has created a program that includes both training and nutrition information. Upon completion of the program, your child should have an understanding of proper form and technique while learning how much weight is appropriate and what types of foods and beverages will compliment their healthy lifestyle. Get your family moving in a positive direction! See Member Activities to register!

Monday & Friday	4:30 p.m. - 5:30 p.m.	Boys Only
Tuesday & Thursday	5:00 p.m. - 6:00 p.m.	Girls Only

Member Price: $0.00 / Non-Member Price: $0.00 PT Wild Card: Trainer's choice! This class offers a sampling of GLAC Personal Training! Classes included but not limited to Functional Training, Boot Camp, and Circuit.

Member Price: $2.00 / Non-Member Price: $2.00 FreeMotion Circuit: Nothing is off limits! Classes will consist of a combination of high intensity cardio and strength intervals using various forms of sports drills cycling body sculpting, treadmill, BOSU and FreeMotion.

Member Price: $2.00 / Non-Member Price: $2.00 FreeMotion Tone: Will expose you to using multiple muscle groups in various forms. The class format is perfect for a total-body, calorie burning routine.

Member Price: $95.00 / Non-Member Price: $125.00 HEALTHY EATING FOR TEENS: The teen years are difficult as it is, why not arm your teenager with proper nutrition to get through life's challenges! This 7 week program will help your teen avoid the pitfalls of fad diets, eat to achieve and maintain ideal weight, distinguish between hunger and cravings, interpret hunger and fullness signals, fuel his/her active lifestyle and choose healthy foods at home and away. Teens will walk away with a sense of confidence and control over their nutritional habits.

Member Price: $0.00 / Non-Member Price: $0.00 PT Circuit: A great mixture of cardio and strength! This class includes cardio and strength intervals that will help you improve your body composition, cardio fitness and endurance.

Member Price: $0.00 / Non-Member Price: $0.00 PRIVATE & SEMI-PRIVATE VOLLEYBALL INSTRUCTION: GLAC Personal Trainer and former Division I athlete Stephanie Murdock is available for private and semi-private volleyball instruction and conditioning. Group classes are listed under the "Children's Programs" section. Please contact Stephanie at sparkin@greatlakesathleticclub.com for more information.

Member Price: $0.00 / Non-Member Price: $0.00 SUSPENSION TRAINING

Spring Session	April 18 - June 5 Registration: March 29 - April

Train your core like never before! Suspension training challenges the body in several different planes of motion and can be adapted to each individual's needs. Generating power from the hips and torso trains you body to perform at a higher level during athletics as well as during everyday activities. Your flexibility will also improve as you work through your full range of motion. Minimum of 3 per class and maximum of 6. Cost is $105 for 7 weeks sessions. Express classes (40 minutes) are $84. Sign up for one or more classes. For class descriptions visit the Personal Training desk or see Member Activities.

DAY	TIME	CLASS NAME	INSTRUCTOR	MEMBER	NON-MEMBER
Monday	9:00 a.m. - 10:00 a.m.	TRX Boot Camp	Adam	$105	$140
Monday	5:30 p.m. - 6:10 p.m.	TRX Express	Regan	$84	$126
Tuesday	5:15 a.m. - 6:15 a.m.	TRX Total Body	Paulette	$105	$140
Tuesday	6:00 p.m. - 7:00 p.m.	TRX Performance	Regan	$105	$140
Wednesday	9:00 a.m. - 10:00 a.m.	TRX Total Body	Jessica	$105	$140
Wednesday	10:00 a.m. - 11:00 a.m.	TRX Total Body	Paulette	$105	$140
Wednesday	6:30 p.m. - 7:30 p.m.	TRX Total Body	Paulette	$105	$140
Thursday	6:30 p.m. - 7:30 p.m.	TRX Total Body	Adam	$105	$140
Friday	5:30 a.m. - 6:30 a.m.	TRX Total Body	Paulette	$105	$140

Individual and small group Suspension Training is also available by appointment. Contact the Personal Training Department for more information.

Member Price: $0.00 / Non-Member Price: $0.00 FREE MOTION TOWER TRAINING: Free Motion Tower Training is a functional workout using our unique cable towers. Great Lakes Athletic Club is the only area club to offer this challenging, full body workout. New classes have been developed by our GLAC Personal Trainers and Explosive Athlete Coaches. Look for FM tone, FM Power, FM Circuit and much more! Individual and Small Group Tower Training is also available by appointment. Contact the Personal Training Department for more information.

Member Price: $465.00 / Non-Member Price: $465.00 GET FIT FOR GOLF

This 16 week golf fitness program, taught by PGA teaching professional and Certified Titleist Performance Institute Golf Fitness Instructor Marc White, is for all golfers who want to create more strength and flexibility in their golf swing. The program is formatted after the Titleist Golf FItness Academy program as seen on the Golf Channel. Focus will be on golf specific exercises emphasizing lower weight, higher rep functional training. Participants will complete this program with a much better understanding of the physical and functional relationships that occur in the golf swing. Class minimum is 6, maximum is 12.

Junior Program (Ages 13-17) Saturday/Sunday 3:30 p.m. - 4:30 p.m.
Adult Program (Ages 18- and up) Monday/Wednesday 7:30 p.m. - 8:30 p.m.

Please inform Marc by e-mail (mlwpga@comcast.net) prior to the first session of any physical limitation you may have, whether it's lower back, knees, shoulders, wrists or hips.

To enroll or have questions answered, please see Marc White at the golf studio (beginning in October) or call 248-393-3085 ext. 700. GLAC Members have the option to pay on account.

Member Price: $0.00 / Non-Member Price: $0.00 SHAPEDOWN

Shapedown is a weight management program for children (6 - 18) and their families. Under the guidance of a licensed dietician, exercise physiologist and a social worker, families will learn about healthy eating, an active lifestyle and effective communication skills. The 10-week program will promote weight loss and family unity. This is a St. Joseph Mercy Oakland directed program sponsored by Great Lakes Athletic Club.

For more information on SHAPEDOWN or to register for the free orientation, please contact Julie at (248) 475-5636 or email po-weightmgmt@trinity-health.org.

Member Price: $2.00 / Non-Member Price: $2.00 FreeMotion Power: Optimum performance in any sport requires coordination, strength and agility. Each phase in the FM Power program builds the necessary balance, endurance and power for an athlete to excel.

Department Policies:

All training must be paid for prior to your training session.
When checking in, please advise the front desk personnel you are here for training and specify which trainer.
Your appointment is scheduled for a specific time. Each session is designed for 55 or 30 minutes. Please arrive on time since your session will run within the time slot reserved. (Example: if your time is 3:00 and you are late, your session will end at 3:55).
Any sessions you wish to cancel must be cancelled at least 24 hours in advance. If you do not show up for a lesson or less than a 24 hour notice is given, Great Lakes Athletic Club reserves the right to collect payment for that session.
All trainers will respect your schedule, including giving you as much notice as possible if they need to change your time. If a trainer is not here for your appointment, please contact the Personal Training Director and restitution will be made.
Any training sessions purchased are non-refundable.
Personal Training sessions are purchased from Great Lakes Athletic Club, not from individual trainers. All sessions are transferable between trainers.
All Unused personal training sessions will expire one year from date of purchase.

*available during first 30 days of membership*