training

self_improvement Training Options

PERSONAL TRAINING | timer Flexible

Reach your fitness potential with one-on-one training. Choose from in-person or virtual, one to three times weekly, working with Personal Trainer, Carrie McDonald.

One-on-one training also includes:

  • A Free Monthly Membership and access to all ZOOM Classes
  • Access to the FRF FITVID, giving you videotaped ZOOM workouts to do on your own time.

Inquiries, email Carrie directly.

EFFICIENT | EFFECTIVE | EVOLVING

NUTRITION AND HEALTHY LIFESTYLE COACHING | timer Flexible

When life gets crazy and responsibilities at home and work pile one on top of the other, it’s easy to let our health decline and weight increase. Fortunately, for most of us, there comes a time when we realize things must change. A time when we want to gain control over our health and our body.

For some, it’s a scary health diagnosis. For others, it’s watching a loved one struggle with their own health problems. And, for others still, it’s when they finally realize they’ve spent so many years taking care of others, that they neglected to take care of themselves.

When it’s time to turn things around, it can be difficult to know what to do. And staying consistent and motivated is hard — especially if you try to do it all on your own.

That’s where I come in!
My goal is to help you become the healthiest you, starting now! Sessions run 20-40 minutes and can be in-person or virtual.

EFFICIENT | EFFECTIVE | EVOLVING

FIT | timer 30 min. and timer 45 min.

The Cardio Acceleration workouts we use in this class have been proven to be the fastest way to Burn Fat and Build Muscle simultaneously.

EFFICIENT | EFFECTIVE | EVOLVING

REPS | timer 30 min. and timer 45 min.

Get Stronger and More Defined in our strength class! You’ll experience pause sets, drop sets, timed sets, exhaustion sets and more! Guaranteed hypertrophy!

EFFICIENT | EFFECTIVE | EVOLVING

ROW | timer 30 min.

The ROW class is perfect for building endurance with low impact on the joints. We keep it super fun during the 30 minutes we spend on the erg. No previous rowing experience is necessary.

EFFICIENT | EFFECTIVE | EVOLVING

SCULPT | timer 30 min. and timer 45 min.

This hybrid class offers a higher intensity (fast-paced) blend of Yoga and Pilates geared towards burning fat and sculpting our physique.

EFFICIENT | EFFECTIVE | EVOLVING

FLOW | timer 60 min. and timer 75 min.

Our Vinyasa Yoga Class offers the benefits of focused yoga breathing, moving, balancing and stretching in a comfortably warm room.

EFFICIENT | EFFECTIVE | EVOLVING

GRIT | timer 60 min.

An hour of Power Yoga! Through creative movement, focusing on alignment, this class is geared towards developing your yoga endurance, backbone and character.

EFFICIENT | EFFECTIVE | EVOLVING

YIN | timer 75 min.

Find Zen in Yin! This non-movement form of yoga helps clear the mind, melting away the weeks tension while releasing the restriction in your connective tissues, including ligaments, tendons and fascia. A few benefits of Yin include improved flexibility in joints, increased circulation and relief from stress and tension.

EFFICIENT | EFFECTIVE | EVOLVING

SHANTI | timer 30 min.

A simple way to reduce stress and anxiety

The benefits of SHANTI include the possibility of:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance

Come explore, let go and be with a variety of guided meditations including:

  • mindfulness meditation
  • focused meditation
  • mantra meditation
  • sound meditation

Inquiries, email Carrie directly.

EFFICIENT | EFFECTIVE | EVOLVING