Tiger Coaching Success Stories! Personalized Client website with individual client password for each Tiger Coaching Client Including, food log and diet analysis, Training log, fitness articles, account summary appointment calendar and MORE!! Check it out at www.ictraining.com/tigercoaching TIGER COACHING and PERSONAL TRAINING SERVICES We offer ongoing Training and Coaching programs designed with your personal goals and present fitness level in mind. We will structure your program to fit your weekly schedule. My Personal Coaching/Training Philosophy is to share knowledge of the fundamentals of the Activity/Sport with the client or athlete, through safe, enjoyable coaching/training techniques and methods. To assist the individual or athlete in setting, maintaining, monitoring, and achieving his or her goals, while developing self-confidence, discipline, and a feeling of self-worth. Above all, develop a lifestyle that will promote a lifetime of fitness and physical activity. Vision/Coaching/Training Philosophy Here are some of the specialized programs/services offered: Tiger Coaching & Training Brochure. Download a copy! Triathlon Training Programs Marathon Training Programs Cardio/Strength Training Programs Corporate/Business Wellness Services, Fitness Lectures, Presentations, and Fitness Evaluations Fitness Walking/Resistance Programs Flexibility/Stretching Programs "Spinning" Programs Internet TIGER COACHING and TRAINING at gary@tigercoaching.com Personal one-on-one Training sessions Video form analysis (Swimming/Running/Cycling) Nutritional analysis (Balanced nutrition = Peak Performance) Weight Loss Management Mental Training for Peak Performance Women's Weight Training Programs Specialized Programs in: Swimming, Cycling and Running Strength Training and Conditioning for Athletes Conditioning/Personal Training Programs for Sports Teams Specialized Abdominal/Back-Core Strengthening Programs Email: TIGER COACHING and TRAINING PROGRAMS Price Changes are effective January 1, 2004! Personal ONE-on-ONE Training Sessions with TIGER COACHING and PERSONAL TRAINING For local clients who desire in-person coaching and training. We will meet with you on a one-on one basis at the Tiger Fitness & Training Center. Programs for all ages, fitness levels and goals. We will set up the programs that fit your goals and needs. Each program is determined by the clients level of fitness, age, and experience. A certified personal trainer personally supervises all training sessions. We will also travel to your workout facility or home for an additional 10% of the session cost within the Lincoln city limits, outside the city limits for $0.35 a mile. Cost: $40 per session, 3 sessions- $105; 6 sessions- $199, and 9 sessions - $270, and 12 sessions - $330 Group Rates: (Participants must have similar goals and abilities) 2-clients: $50 per session, 6 sessions for $255, and 9 sessions - $360, and 12 sessions - $450 4-clients: $60 per session, 6 sessions for $345, and 9 sessions - $495, and 12 sessions - $630 Free TIGER COACHING and PERSONAL TRAINING T-Shirt after 12 Paid Sessions. One on One Strength Training and Conditioning for Young Athletes (High School & Under): We will develop safe, effective strength training and conditioning programs for the young athlete. Incorporating individual goals, sports specific needs, to reach peak performance. Programs include flexibility, agility training, plyometric training, nutrition, speed training, strength training, aerobic training, anaerobic fitness and mental training techniques. Each program is determined by the athlete's level of fitness, age, and experience. A certified personal/athletic trainer personally supervises all training sessions. Cost: $35 per session; 6 sessions for $170; 9 sessions for $225; 12 sessions for $265 Group Rates: 2-Clients: $40 per session, 6 sessions for $225, 9 sessions for $315 4-Clients: $60 per session, 6 sessions for $300, 9 sessions for $450 Free TIGER COACHING and PERSONAL TRAINING T-shirt & Water Bottle for 12 Paid Sessions. Tiger Fitness & Training Center Access & Usage Clients who desire working out on their own at the Tiger Fitness & Training Center are required to purchase a minimum of 3 sessions of One-on-One Personal training to use the Fitness Center with a punch pass. Cost: $45 for a 10 visit Punch Pass (Must be used within 4 months of purchase) Training Schedule & Program Development: Initial Consultation to determine Goals & Fitness Level; Full Program Development or Training Schedules for the Self-Motivated Athlete or Individual- Booklet Format, Easy to Follow. Cost: Varies with Complexity of Program: $75 - $150; Ask for a Quote! Internet Personal Training-Program Design/Updates with TIGER COACHING and PERSONAL TRAINING Personalized training program will analyze information gathered from your application and phone consultation. We will follow by designing a personalized training program based on what your workouts, and you're short and long term goals in mind. Training programs will be prepared on a BI-weekly basis, and sent via email, fax, or mail. We encourage you to contact us at any time with questions about your training, and other issues. Cost: $275 per month, $240 per month for a 3-month commitment. $200 per month for a 6-month commitment; $150 Start-Up Fee. Checkout an actual training program for a Triathlete here... for a Marathoner here... Complete Nutritional Analysis We will perform a detailed nutritional analyze of your diet. You provide us with a detailed listing of a 3 days food intake, and we will give you a computer analysis that breakdowns all the nutritional components. With this information we determine what changes need to be made in your diet. Cost: $100 per analysis Complete Fitness Evaluations Includes body composition test, cardiovascular capacity, musculoskeletal test for strength and endurance, and flexibility test. Includes full fitness assessment. Results: Booklet with age group rankings. Cost: $50 per analysis Video Tape Form Analysis: If you desire assistance with your technique, we can analyze your form from a Personal one-on-one video session or an 8mm or VHS camcorder tape that you or a friend can make and send to us. The tape can be of you swimming, cycling, or running, or all three. (Please contact us on specifics on how to create the tape in each discipline). After preparing and reviewing your tape we will analyze your form and work with you on making improvements to your technique. Cost: $75 per tape analysis Corporate/Business Wellness Services: Struggling on how to start a/or enhance a Corporate Wellness Program? Starting a fitness center, or a group exercise program at your worksite, need assistance? Employees need some one-on-one personal training/consultation or fitness evaluations? We can assist you on developing these programs and more, or hire us as a consultant. We can also give a wide variety of Wellness Presentations/Lectures or programs to your staff that fit your needs and interests. With health care costs escalating, absenteeism increasing, a solid Wellness Program is a must. A Healthy Employee is a more Productive, happy employee! Cost: $50.00 an hour or inquire about special rates for Full or ½ day Commitments. One-on-One Spinning Whether you're a beginner who wants to learn and improve spinning techniques and conditioning, or an experienced spinner/cyclist who wants to take their conditioning to another level through individualized workouts, specifically designed for your goals, (weight loss, endurance cycling, strength rides, interval training, time trials, etc.) this is for you. Cost: $30 per session, 6 sessions for $150, 9 sessions $190 Weight Loss Management: This program is a comprehensive approach to the broad problem of weight management that focuses on self-empowerment, nutrition, and physical activity. The program clearly is not a diet: instead, it is an educational and self-help program that combines these three essential components for successful long-term weight management. Scheduled with a Registered Dietitian. Cost: 10 sessions for $260 Conditioning/Personal Training Services and Programs for Sport Teams: We will develop safe, effective programs for youth sports teams incorporating group fitness and conditioning activities. Covering a variety of topics including flexibility, agility training, plyometric training, nutrition, speed training, strength training, aerobic training, anaerobic fitness and mental training techniques. Off-season as well as competitive season programs, working and communicating with team coaches to improve performance. Cost: $75 per session, 9 sessions for $640; 12 sessions for $600. Checkout the Conditioning/Training Program for Sports teams here... Abdominal/Back Core Strengthening Program: The abdominal and lower back muscles play a dominant role in controlling posture, lower spine stabilization, and total body balance. A well-developed Core will decrease the likelihood and severity of injury and encourage more efficient movement. This program will significantly improve performance on any activity including running, walking, swimming, cycling, track and field events, and swinging a golf club to name a few. We will set up a program to strengthen and focus on the bodies central Core through safe, effective, exercises and workouts including Medicine Ball workouts, TheraBall exercises, trunk stabilization, AB fitness exercises, and AB power exercises. Cost: $40 per session, 6 sessions for $199, 9 sessions for $265, 12 sessions for $325 To begin a program with us, please go to the application page, fill out the form, and email to us at gary@tigercoaching.com; or send to the address listed below. Tiger Fitness & Training Center 2110 Winthrop Rd. Suite 100B Lincoln, NE 68502 (402)-488-8280