CUSTOMIZED WORKOUTS
PERSONAL PLANS
STRONG RESULTS
BENEFITS OF PERSONAL TRAINING:
Improve your results with personal training.Â
Learn the basics
Understand your body
A fitness program developed for your specific needs
HOW CAN A PERSONAL TRAINER HELP YOU?
If you’re not seeing results.
You don’t know where to start.
You’re bored with your workout.
You need to be challenged.
You need accountability and motivation!
You’re training for a sport or an event!
TRAINING FOR EVERY LEVEL
CHOOSE YOUR LEVEL
* PARTNER/TEAM DISCOUNT
Want to Train with a Partner? Grab a friend 2 or a team, train together in the same session and receive 10% OFF!
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* FREE CONSULTATION
All members receive 1 FREE CONSULTATION with a personal trainer.
Consultations will help establish fitness goals, provide recommendations, and give workout instructions to help get your workouts on track.
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* IN-PERSON OR VIRTUAL SESSIONS
Whatever your comfort level, we're here to help you reach your goals!
TRAINING DESCRIPTION
HOW WE TRAIN
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FREE INITIAL CONSULTATION
Assess one's goals and how to best achieve them with a Certified Personal Trainer.
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PHYSICAL ASSESSMENT
A trainer will have you perform movement patterns, along with physical evaluations to help them tailor the most efficient program for their you to attain your goals.
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30 MINUTE TRAINING SESSIONS
A trainer will create your workouts and walk you through proper form, sets and repetitions based on your assessments and goals.
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WHICH PLAN IS RIGHT FOR YOU?
Determining what plan is right for you is important in achieving your goals.
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Single Session Package
âž” Recommended for individuals looking to find the right trainer for them.
âž” Learn how to properly use equipment in the gym.
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4 Session Package (suggested once a week for 4 weeks)
âž” Recommended for individuals looking to obtain knowledge on safely using equipment and performing proper technique.
âž” Learn new exercises to add to your routine and check in on a weekly basis.
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8 Session Package (suggested twice a week for 4 weeks)
âž” For individuals looking to transform physically and make changes to their fitness routine.
âž” Allows you to have more guidance with a trainer and increase your fitness knowledge.
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12 Session Package (suggested 3 times a week for 4 weeks)
âž” For individuals looking to stay determined in their fitness and wanting to achieve a specific goal or learn long term tools for success.
âž” Progress in your fitness journey through in depth guidance with a trainer multiple times a week, increasing your confidence and holding you accountable
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4 Week Plan
âž” Have a trainer create a tailored 4 week program to help you achieve your goals
âž” Recommended for individuals who are looking to relieve the stress of planning workouts and for those who are unsure how to plan a path to success
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BOOK YOUR FREE CONSULTATION!
FILL OUT THIS FORM AND ONE OF OUR TRAINERS WILL BE IN TOUCH WITH YOU SOON!
MALLORY MCDOWELL
SPECIALTIES:
Weight Loss
Corrective Exercise/Injury Prevention
Functional Training
Boot Camps / Spartan Training
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Certifications:
ISSA Elite Certified Personal Trainer: Fitness Trainer, Fitness Nutrition, & Exercise Therapy
ACE Certified, Group Exercise Instructor, SPARTAN Certified, SGX Coach, *TRX® Level 1, Qualified, *Barre Connect Certified, Associates Degree: Applied Sciences, American Heart Association CPR & AED, 12 Years of experience
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My childhood was spent outdoors and playing every sport I could. My love for adventure led me to join the Army my junior year of high school and during my 10 years of military service I deployed, had two outgoing daughters, and found my love for fitness. After having my girls, the weight just piled on, I started going to the gym and after losing 50lbs I decided I wanted to help others who were struggling.
I have helped clients achieve their goals ranging from a 90lb weight loss, to improving their golf game, Special Olympic athletes, Spartan racers, and the mom who just wants to get back in shape. I also started the first exercise program for the MT Assoc. for the blind and have now taught there for 10 years. In 2015 I finished the Spartan Trifecta and then went on to earn my Spartan SGX coaching certification.
I have worked for Capital City Health Club since we opened in 2011! You will find me in the gym, hiking the trails, kayaking, or embarrassing my teenage daughters at their volleyball games. I have recently had two right hip surgeries back to back so I can help with making your comeback stronger than your setback. If I have learned anything it is that there will never be a right time, you must make the time for what you want to accomplish.
ALEX WALDEN
SPECIALTIES:
Body Building
Strength Training
Muscular Endurance Training
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Philosophy: Greatness is achieved through hard work and determination!
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Certifications: ACE Certified Personal Trainer, American Heart Association CPR, Basic First Aid, & AED
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For as long as I can remember, athletics has always been an important part of my life and the person I am. I can’t recall a time when I wasn’t immersed in the world of sports and athletics. From elementary school to the present, I was always training for and competing in various team and solo sports. Throughout this time, I always had someone who believed in me, supported me and encouraged me to give my very best. They challenged me in ways that made me a stronger athlete and a better sportsman – all of which inspired me to become a source of support and motivation for others. I realize that value of having someone on your team. And I want to be that person – on YOUR team!
JANELLE MACNAUGHTON
SPECIALTIES:
Functional Training
Women’s Fitness
Sports Conditioning
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Certifications:
National Academy of Sports Medicine Certified Personal Trainer, Certified Group Personal Training Specialist, American Heart Association CPR, Basic First Aid, & AED
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Health and fitness has always been a big part of my life. It started as early as I can remember when my dad owned his own health and fitness business and I traveled all over with him from gym to gym. I always felt like I grew up in the gym. In high school I played soccer and ran cross country. I went to college to study health and human performance to further my passion. Life changed a bit when I had my kiddos and I knew I had to take care of myself to take care of them. I became a certified personal trainer and began teaching my own classes. There’s nothing better than sharing fitness with others!
These days you’ll find me in the mountains, on the lake or in the gym sharing my passion for fitness and life.
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My passion is showing someone the strength they have and helping them gain confidence from the inside out.
KIM WEISERT
SPECIALTIES:
Group Training
Nutrition
Behavior Change Modification
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Certifications:
AFAA Personal Fitness Trainer, AFAA Certified: Group Exercise Instructor
AFAA Personal Training Certification, AFAA Metabolic Connection to Obesity training
TRX® Level 1 Qualified, Licensed: Zumba®, Zumba® Step, Zumba Toning, Hip Hop Hustle™, Mad Dogg Cycling, Insanity, Neta Barre, Les Mills CXworx, Bachelor of Science in Health Promotion, American Heart Association CPR & AED
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I am a Montana native and grew up in Belgrade from kindergarten through my senior year. After high school I took 6 months in between high school and college and lived and worked in Australia. During my time there I gained some incredible life experiences but I also gained an extra 40 pounds of excess weight.
When I got back into the country and started college I knew I needed to lose the weight. At the age of 19 I did an internship at MSU and with some training and good leadership, I got licensed as a group fitness instructor. This internship experience started my journey into the fitness/wellness world. From there I earned my Bachelors degree in Health Promotion with an emphasis in exercise science and sports nutrition.
I have been teaching group fitness and personal training ever since. I have 17 years of experience and still enjoy working with people to help them accomplish their goals.
JACKI WINFIELD
SPECIALTIES:
Functional Training
Weight Management
Kickboxing
Yoga & Barre
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Certifications:
ACE Certified Personal Trainer, ACE Group Fitness Instructor, ACE Functional Training Specialist, ACE Weight Management Specialist, ACE Barre Intensity Instructor
Growing up in Montana, I have been very fortunate to live an active lifestyle, enjoying all kinds of outdoor activities. My parents taught me the importance of being active, and I remember having a gym membership at the first health club that opened in the small town where I grew up. Through the years, I have developed an even greater understanding and appreciation of the importance of exercise and taking care of my body. I realize that if I don't take care of myself, I will not be able to take care of others. Having a healthy lifestyle is the best gift anyone can give themselves, and I'm excited to have the opportunity to help others begin and/or maintain the journey of health.
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Philosophy: Find an activity that moves you!
REBECCA SHAW
SPECIALTIES:
Triathlon Training
Running
Cycling
Lifting for fitness & cross training
Yoga & Core
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Certifications:
AFFA Certified, Personal Trainer, AFFA Certified, Group Exercise Instructor, AFFA Certified, Yoga, Indoor Cycling, & Core Instructor, *American Heart Association CPR & AED
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When I was younger, I was very unhealthy. People that only know me from fitness are always shocked when I tell them I used to smoke up to two packs a day and weighed significantly more than I do now. Occasionally through that time, I would go out for a jog and wish that I did it more often. In 1995-96, I dropped about 35 pounds. In 2000, I quit smoking after 10 years of trying. Don't ever quit trying to quit! I am so thankful for health and fitness and what has brought to my life that I want to help others feel the same way. I have been a certified fitness instructor since 2009, and I like to teach it all!
I have been with Capital City Health Club since it opened and earned my personal trainer certification shortly thereafter. It's been a wonderful journey helping people get stronger and show them that they can do more than they think they can. Clients with me have completed their first triathlon, half marathon or 5K. They do the work, but I am their best cheerleader! I’ve gone from being an overweight lethargic smoker to an ultra-distance athlete completing many marathons, 50Ks and even a couple 50-mile runs and 2 Ironman triathlons. No – you don’t have to run 50 miles to be fit, but everyone needs to find their own fun way to move. My passion is showing someone the strength they have and helping them gain confidence from the inside out.
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FIVE MINUTES IS BETTER THAN ZERO MINUTES!!!
LORETTA BURNHAM
SPECIALTIES:
Kickboxing
Strength training
Behavior modification
Weight loss
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Certifications:
ACE Certified Personal Trainer, ACE Certified Group Exercise Instructor, 22+ years kickboxing experience, Turbo Kick, American Heart Association CPR & AED
All of my childhood was spent playing and recreating outdoors here in my native Montana! I love the mountains and everything associated with them! Downhill skiing, backcountry/cross country skiing, hiking, backpacking and hunting as well as ice skating are all activities I grew up with and still enjoy them. I learned from a young age that I needed to work hard to stay in shape in order to be able to continue to enjoy all these sports throughout my entire life, not just in my younger years.
After giving birth to my daughters and being diagnosed with a heart condition, it became far tougher to stick to a healthy lifestyle and exercise schedule while working full time and raising children. I made the decision to work harder and also teach my girls the valuable lesson of working for and sticking with a healthy lifestyle imbued with lots of exercise.
Over the years I've enjoyed teaching others the skills of kickboxing, the proper form and mechanics in strength training and those outdoor sports I love so much and that prompted me to pursue my personal training certificate.
I enjoy working with people on an individual basis to help them achieve their fitness goals.
The only bad workout is the one that didn't happen!!!
DEBBIE DAHL
SPECIALTIES:
Weight Loss
Strength Training
Toning
Functional Fitness
HIIT Interval Training
Rebab from injury
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Certifications:
*ACE Certified Personal Trainer, *ACE Certified Group Fitness Instructor, Les Mills Body Pump, Les Mills Sprint, TRX Level 1 Qualified Indoor Cycling, *American Heart Association CPR & AED, 24 years of experience
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I have been teaching classes since 1996! I became interested in teaching because my experience on dance teams. I began when dance exercise was extremely popular and I became more and more interested in strength training, running, hiking and cycling. I became certified as a personal trainer in 2003 and now enjoy both teaching and training! In 2003 I was motivated to become a trainer, but the dance world was telling me that my body wasn’t built for training. That rejection made my drive even stronger and help people of all shapes and sizes. What matters overall is health and fitness, not the shape of our bodies!
I am a Helena native and enjoy hiking, biking and skiing. I invite anyone to join me in obtaining a healthier lifestyle and a stronger body. I love helping clients through injury and joint replacement surgeries.
"Physical fitness is not only one of the most important keys to a healthier body, but it is the basis of dynamic and creative intellectual activity!" John F Kennedy.
PAUL WICHMAN
SPECIALTIES:
Body Building
Strength Training
Mobility Training
Sports Strength & Conditioning
Certifications:
NASM Certified Personal Trainer, NASM Performance Enhancement Specialist, NASM Cardio for Sports Performance, NASM Corrective Exercise Specialist, CPR & AED Certified
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I grew up in small-town Hobson, MT, and was involved in Football, Basketball, and Track. So staying active was just a part of daily life which led me to be passionate about sports performance. With this passion, I decided to get a degree from MSU Bozeman in Exercise Science. Admittedly, I didn't start working out consistently again until my senior year. At first, working out felt like a chore, but during that year I fell in love with how good I felt after a workout, both physically and emotionally. I realized that being physically active had a positive impact on more than just physical health, but emotional and mental health as well. I wanted to help others experience the same benefits I had.
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After I joined the National Guard, I figured out the importance of proper training and how it can affect your performance and ability to reach your goals. That attention to detail is key when it comes to proper form while exercising to reduce the chance of injury and to maintain the ability to perform at a high level. Through all of this, it has become my dream to work with athletes and non-athletes to help them perform and live at their highest level.