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Programs


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Programs


Sonya Riske Training provides personal training, small group training, online training, nutritional services, and weight loss programs.  We also work with healthcare professionals for bio-identical hormone optimization and food allergy testing if needed. Sonya offers customized fitness plans, meal plans and transformation packages. Regardless of your level of fitness, there is a program for you.  

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Personal Training


Personal Training


All workouts are tailored to the client's goals with programs starting at your fitness level. You can choose 30 or 60 minute sessions. Workouts are fun but challenging. You will enjoy personal attention and uninterrupted training time as we move from exercise to exercise. Workouts will be diverse and verified, changing from session to session to incorporate different training modalities. 

 

30 minute session

This is a quick but intense session geared to those who want to get in shape but have limited time. It may be short, but it gets the heart pumping and the body burning fat. This option includes regular body composition testing, fitness assessment, and weekly motivation and accountability.

 

60 minute session

This is a longer session geared for those who want to sculpt their body, build muscle, and get great results. There will be regular body composition testing, fitness assessment, and weekly motivation and accountability.

 

In-Home Personal Training

Enjoy the convenience of personal training in your own home. Most people who choose this option have a gym area at home or some basic equipment. If you don't have equipment but wish to train at home, Sonya can help you identify the basic equipment needed for your workouts. Sonya also brings various pieces of mobile equipment to all workouts.

 

Small Group Training

Personal training in a small group setting (2-3 people). Some people enjoy the camaraderie and benefit from the energy and motivation of working out with a small group. This is a 60 minute session. 

 

Online Personal Training Program

Enjoy the convenience of personal training expertise in your own home or the benefits of a professional workout plan that gives you the exact directions you need for when you step into the gym. This option is great for clients with busy schedules, limited time, small children at home, or who are just looking for some guidance at the gym. Workout plans are sent weekly direct to your email or phone with pictures and directions for each exercise. If you don't have the equipment but with to train at home, Sonya can also help you identify basic equipment needs for workouts.

 

Specialized Exercise Therapy

Therapeutic exercise is motion of the body to relieve symptoms and improve function. A properly designed exercise program can have a positive impact on most conditions. You may have a chronic condition such as high blood pressure, diabetes, or asthma, or you may be recovering from an orthopedic condition and need help developing an exercise program post-physical therapy. Sonya's training as a Registered Nurse and in exercise therapy make her sensitive to the exercise needs of these conditions. Almost any condition can be improved or at least maintained through regular sensible exercise as long as the physician is informed and the doctor's recommendations are followed.

Nutrition Planning


Nutrition Planning


When you are working hard to maintain a fit physique or are trying to lose weight, it's easy to get caught up by the caloric cost of everything you put in your mouth. By shifting your focus away from food's caloric price tag and concentrating on its nutrients, you can break free from the cycle of constant number crunching. Carbohydrates, proteins, and fats are the three macro-nutrients that fuel your body, build lean muscle, and provide healthy cell function and metabolism. How much of each you need daily depends on your goals, your level of training, your basal metabolic rate and your present health conditions. Once your ratio of macros is determined, that will get you to your goals -- whether it is muscle gain, fat loss, or weight maintenance -- and you can tailor your diet to meet your needs and taste. In other words, you can still monitor and control what you are eating without having to make a note of each and every calorie you consume. It's quality over quantity; instead of fixating on the number of calories, you can focus on where each calorie is coming from (protein, fat, or carbohydrate) and how that will make a difference for your body.

 

Personalized Nutrition Plan

Detailed assessment forms are used along with a consultation to develop a personalized diet plan. Meal plans are provided that include foods the client enjoys and can easily access at any grocery store. Regular follow-up sessions are scheduled to make diet adjustments to ensure progress and success. Regular body composition studies are done to ensure the client is moving towards the goal. Clients not wishin to do personal training can just sign up for a personalized diet plan which can be done either online or in-person.

 

Supplement Plans and Coaching

You can keep an eye on your consumption of protein, carbs, and fat, but what about vitamins and minerals? While a well-balanced diet is the key to athletic performance and physique transformations, you could be missing out on some important vitamins that may give you the fitness edge you have been looking for. The supplement world can be overwhelming -- which supplement is best for you? Which brand? Which dosage? Well, Sonya has years of experience with body sculpting as both an athlete and as a Registered Nurse in a health and wellness environment. Sonya will help you cut through the noise and navigate the supplement world, making suggestions on the type, dosage, and brand of supplements which will provide the best results. Not sure where you are lacking? You can simply ask your doctor for a prescription for a routine blood work check. In the mean time, you can can cover your bases by getting on some quality multivitamins and minerals geared toward overall results.

 

Specialized Nutrition Planning

Ketogenic nutrition plans

Dietary ketosis is a natural adjustment to the body's intake of restricted carbohydrates as the body shifts its primary source of energy from carbohydrates to stored fats. This diet is especially effective for clients who wish to burn off visceral (belly) fat. Some of the benefits many people experience while in a state of dietary ketosis include rapid weight loss, decreased hunger and cravings, increased energy, and, as long as protein intake is adequate, protection of muscle mass. Ketogenic nutrition plans often include a daily dietary supplement drink called exogenous ketones that just enhances results.

 

Low Fat Nutrition Plans

This diet pays special attention to those at risk for cardiovascular disease or with high LDL (bad cholesterol). It caps the calories that come from fat and places a limit on sodium, dietary cholesterol, and total calories from fat.

 

Low Carbohydrate Nutrition Plans

This diet pay special attention to limiting sugary foods, high carb foods such as pasta and breads, and foods with a high glycemic index. Instead you will get to eat lots of delicious foods rich with protein, natural fats, and high fiber.

Specialized Services


Specialized Services


Bio-Identical Hormone Replacement

This program involves a consultation with Dr. Riske MD Internal Medicine and Anti-Aging Specialist. He consults individually with each client, interprets a full blood panel lab test, and discusses lab results and the plan of action with each patient. Go to www.fixyourhormones.com for more information on starting your personalized hormone review.

 

InBody Scan

The InBody scanner is a sophisticated, specialized computer system that accurately analyzes the amount of muscle, body water, and body fat you carry, as well as where it is located on your body. It is a great tool that helps Sonya adjust training plans and meal plans as you progress to your fitness goal. Sonya can read and interpret the scan and make weekly or biweekly adjustments in programming as needed.

 

Weight Loss Specialty Services

Weight gain is not always about eating too much and exercising too little. Maybe you have tried multiple diets and are frustrated with the lack of results. Unsuccessful weight loss can be related to food allergies and hormone imbalances. Dr. Riske MD and Sonya RN offer food allergy testing and in-depth lab and hormone reviews to get to the root cause of imbalances. In-office liptropic injections and weight loss IVs are offered at Foothills Primary Care under the supervision of medical professionals.