THE SECRET OF GETTING AHEAD IS GETTING STARTED
ABOUT
WHO AM I?
My name is Rachel Freeman. With 6 years of experience as a personal trainer, I have had the pleasure of working with women to help them lose weight, tone up and eat healthily, and most importantly to regain their confidence and joy in life!
I am an Advanced Level 4 qualified Personal Trainer with Premier International accredited by the Register of Exercise Professional (REPs).
WHAT DO I DO?
Originally trained as a Speech Therapist, I became truly enthused by the fitness world whilst pregnant with my third child. I realised how beneficial it is to exercise during and after pregnancy and how in an often male dominated fitness environment it can seem overwhelming and intimidating to do the kind of exercise you really need to, in order to tone up and maintain a strong healthy body and mind into middle age and beyond! And of course, whether you’re working full time, part-time, career focused or household & family manager, you all face challenges to find the time to exercise and eat right for your body type, so I can help you find the time, focus and motivation to stay on track.
I have a Level 4 specialist qualification in Exercise for Lower Back Pain, GP Referral status for special medical conditions and Pre and Post Natal training qualifications. I started Verve Health & Fitness to offer women from all walks and of life the opportunity to get the best advice in exercise and nutrition to achieve their goals. It is rewarding and varied work and I would love the opportunity to help you achieve your goals.
PRE AND POST NATAL EXERCISE
I CAN HELP YOU
FIND THE TIME, FOCUS
AND MOTIVATION TO
STAY ON TRACK
AREAS OF EXPERTISE
WEIGHT LOSS
TONING AND SCULPTING
CORE STRENGTH
LOWER BACK PAIN-SPECIFIC EXERCISE TRAINING
MOTIVATION IS WHAT GETS YOU STARTED - HABIT IS WHAT KEEPS YOU GOING
WHICH ARE YOU
Which are you?
New Mums
Fabulous 40's
Menopause
Lower Back Pain
Mature Ladies
Medical Conditions
And...
Which are you
The success of my programmes is based on proven combinations of cardiovascular exercise, strength training and flexibility. They are innovative, fun and varied, making keeping fit and losing weight an enjoyable experience! Take a look at the categories on the left and see if you recognise yourself……
New Mums
I have pregnant clients and new mums who bring their little ones with them to the sessions so they can continue to exercise even when childcare is not available. There’s something so invigorating about being able to get out of the house and exercise when it feels like life is all nappies, feeds and Teletubbies! Hidden abdominal muscles will soon re-reveal themselves and you’ll feel fit and firm in the areas you want!
Fabulous 40s
I have fit and fabulous 40 somethings who are honing their bodies to perfection (you know who you are!) whilst trying the resist too many glasses of wine! We will work together to burn the calories, tone up abs, bums and arms to give you your shape back.
Menopause
A lot of my clients are battling the hormones of menopause and abdominal weight gain, and we work together to burn the fat and find ways to reduce stress and sleep better. We can dial the intensity up when you’re full of joie de vie and reduce the pace if you’re feeling exhausted. Balancing exercise to your energy levels will boost your fitness and well-being in the long term. Ease your body through changes associated with menopause, manage your symptoms and rediscover your waist whilst improving your health and fitness.
Lower Back Pain
I have a number of clients with lower back pain who often feel that their abs have switched off and their backs are on all full alert. We can rebalance this and switch those abs back on to reduce pain and give you a nice strong core. Starting at a level that builds your strength & flexibility along with your confidence, we can positively influence the outcomes in lower back pain. Being active and exercising is vital to pain reduction and mobility, and a positive outlook is key.
Mature Ladies
I have clients in their 80’s who are maintaining fitness and improving flexibility and stability to allow them to continue to lead active and fun lives. Being able to walk, use stairs, sit and stand easily are all things we take for granted until they become a challenge. We can work together to improve activities of daily living and reduce risks of falling and tripping.
Medical
Conditions
I have clients with arthritis, high blood pressure, diabetes and depression. These conditions can all be improved with the right kind of exercise. You need special consideration and I can plan suitable sessions for you to make sure your exercise is safe, effective and fun. As long as your GP has given you the OK, you can still exercise!
....you know what, you will never fit into just one of these categories, you will probably have a bit of everything going on! That’s fine, I will develop you a individual programme to address your individual needs!
SERVICES
INITIAL
CONSULTATION
PERSONAL
TRAINING
NUTRITION
PHYSIOTHERAPY
AMATSU
INITIAL CONSULTATION:
At the initial consultation you have the option of popping in for a free chat or booking in for a full assessment. We will talk about what you want to achieve, your goals, medical conditions, any worries you may have and what you are eating and drinking. It includes analysis of posture, gait, flexibility, strength, aerobic fitness, BMI, body fat, blood pressure, weight, measurements, waist/hip ratio, goal setting and nutritional discussion.
After the initial consultation you will receive a personalised information pack with all your assessment data, nutrition guide, exercise & eating plan, water bottle, and food diary.
Choose:
Free Initial Consultation – 30 mins
Full Postural Analysis for Lower Back Pain - allow 2 hours: £90 (1/2 price with block of 12 PT sessions)
Client Fitness Assessment £50 – allow 1 hour (free with block of 12 PT sessions)
Extras:
3 month Nutracheck membership (online food diary) £24.99
Food measuring cups £10.00
Diet Whey Shakes £36.00
Diet Whey Bars £1.80
PERSONAL TRAINING:
Verve breaks the mould of the everyday personal training and is dedicated to providing individually tailored programmes designed to deliver fast, effective and sustainable results in a private, comfortable environment where discretion and motivation come first. Sessions are carried out in our private personal training studio - a converted coach house that exudes luxury and charm (and quite often sweat!).
Do you want to fit back into clothes that are hanging in your wardrobe, or lose weight without feeling hungry? Have you got a holiday approaching fast or you’re just fed up with not feeling or looking like your normal self? I can help by designing you a tailor made programme of exercise and nutrition to fulfill your personal goals and achieve the results that you want. Your goal might be fat loss (often from stomach and thighs), improved muscle tone or a tighter core, I use programmes that are proven to work. I offer a free consultation to discuss your aims and to decide on a positive, fun and realistic way that you can fit this into your life.
Your success is my goal too! I am passionate, motivated and experienced so whether you are a complete novice or an experienced gym goer, I will support you and keep you motivated and on track. The path isn’t always a straight one, but you will have the keys to success with the leading advice in fitness and cutting edge training sessions.
Every PT session is a blend of exercise and nutritional discussion (if you can still talk whilst exercising!)
PT sessions – 1 hour:
1 session- £40
3 sessions - £108 (10% discount)
6 sessions £204 (15% discount)
12 sessions £384 (20% discount)
Areas of Expertise:
Weight loss
Toning & sculpting
Lower back pain specific exercise training
Pre & Post natal exercise
GP referrals for medical conditions – obesity, osteoporosis, high blood pressure, arthritis, diabetes,
NUTRITION:
Did you know that no matter how hard you train, you will only reach your full potential if you fuel your body correctly? Your diet is 80% responsible for how your body looks and performs. Some people use the analogy that just as a racing car would splutter and stall on low grade fuel (yes your body is a Ferrari!), your body will never run efficiently on low quality, processed food. Equally, just as some cars run on diesel and some on petrol, our own bodies differ hugely on the type of fuel it takes to make them run smoothly.
What is true is that our bodies are complex, clever, hormonally regulated and determined to survive. They will get by on the worst diets possible and still appear to be keep going (unlike a car!). However, in the long term, a poor diet will catch up with us, we will have health issues and we may not like the way we look in the process. Sometimes even a good diet needs tweaking to get the balance right to allow you to lose weight or have more energy. The correct mix of carbohydrates, fat and protein is important and individual to you. Once you know the secrets of how your body oxidizes food, you can learn how to lose weight without feeling hungry.
This is an ongoing process and one that we can work out together with the aid of a food diary and regular weigh-ins and discussions. The food diary is a vital aspect of any healthy eating plan in the initial stages… we often eat food without even registering it, and snack to satisfy not hunger but stress, or eat out of emotion, anxiety or social pressure. Being aware of your eating patterns is the first step to success!
Some of the extras that I offer are:
3 month Nutracheck membership (online food diary) £24.99 LINK
Food measuring cups £10.00
Nothing beats good wholesome food, but sometimes we need a little helping hand, so I also offer:
Diet Whey Shakes £36.00
Diet Whey Bars £1.80
PHYSIOTHERAPY:
I work with an exceptional physiotherapist called Caroline Lutchmiah and a magical Amatsu practitioner called Linda Hornsby. Both of whom offer vital rebalancing and therapeutic techniques to help you with any injuries, discomforts, aches and pains.
Caroline Lutchmiah:
Tri-Physio provides Professional physiotherapy with over 10 years of experience treating joint and muscle pain.
Since qualifying as physiotherapist from Southampton University in 2000 I started work in the NHS and now lead a team of physiotherapists specialising in joint/muscle injuries and post-operative recovery. I developed my own company, Tri-Physio, due to demand for treatment from patients recommended through word of mouth. I have worked with both club level teams and Team GB at international events. Pilates and acupuncture are used by Tri-Physio as an aid to treatment where appropriate.
It is important to find a physiotherapist registered with the Health Professions Council (HPC) to ensure a high level of development and best practice
Prices
£35 for initial assessment and treatment
£30 follow up treatment
Availability
Main clinical hours are Monday 12-30 6-30 at Boughton Medical Centre and 5-30-8-30 Verve Health and Fitness
However I can be flexible to accommodate clients
AMATSU
Amatsu uses a combination of techniques including; massage, mobilisation, re-patterning, cranial balancing, energy balancing, and the stimulation of acupressure points. It is suitable for all age groups from young babies and pregnant mums, to those in their more advanced years, or those people with limited mobility.
Amatsu can help you with most conditions. If you are suffering from any pain or stress or you are feeling generally below par, or even feel like giving yourself a relaxing treat, Amatsu may be the answer for you.
What’s it all about?
An important concept in Amatsu is that the whole person needs treating, not just the presenting symptoms. This includes paying attention to
1. The physical body
2. Nutrition
3. Energy (Ki)
4. Mind/emotions
5. Environment
All these need to be in balance for perfect health. Imbalance in any one of them will affect all the others.
CONTACT Linda on:
http://www.amatsu.info/practitioners/linda-hornsby.htm
CONTACT
info@vervehealthandfitness.co.uk
33 Filkins Lane,Boughton, Chester,CH3 5EJ.
07805 873163
