iCANdi Health and Fitness reclaim your health & waistline

Session Formats

SESSION FORMAT & DESCRIPTIONS

SMALL GROUP TRAINING
35min
5 min warm up, 25 min session, 5 min post stretch

End with words of motivation (having the clients put their arms, -even virtually, touchin ghands when possible FOR A GROUP HURRAH)

o HIIT: High Intensity Interval Training

CLICK HERE FOR HIIT FORMAT
o Strength & Metabolic CIRCUITS: Pre designed, changes biweekly
o Strength Sessions
o Flexibility Sessions

POP UP SESSION

 YOUR TIME TO SHINE

 40min Specialty Session
 4-6 clients
 Or do a 5 week workshop up to 8 clients

SEMI PRIVATES: PERSONALIZED/PERSONAL TRAINING
 45 min, Up to 4 clients
 Each client will pre fill out a questionnaire about medical issues and GOALS which will help you create a personal routine for each client, after two weeks, their routine is intensified. After 4 weeks, they get a new routine.
 Biweekly clients get a prescheduled 15min Strategy session where we record their body fat, muscle, weight, body measurements, check in with their nutrition, progress and satisfaction
 Provide a check in text/email (cc management) a few days after session
 End session with group big finish?
 End with High Five!

Interactive WORKSHOPS (One Nigh or progressive)
40 min Specialty Session

PRIVATE TRAINING
    35 min
    Each client will pre fill out a questionnaire about medical issues and GOALS
    This questionnaire will help you create a personal routine for your client
    WE NEVER ABUSE THE CARDIO MACHINES TO WARM UP OUR CLIENTS
    Weekly clients have a prescheduled 15min Strategy session where we record their body fat, muscle, weight, body measurements, and check in with their nutrition, progress and satisfaction
    Provide a check in text/email (cc management) a few days after session

 PERSONALIZED STRETCH & ROLL OUT CLIENTS POST SESSION

Click here for Private Session Check List

VIRTUAL SESSION FORMAT

(PLEASE MESSAGE YOUR CLIENTS BEFORE SESSION TO GET THEM EXCITED AND TO TELL THEM WHAT EQUIPMENT IS NEEDED)

STEP 1: Check REGISTRATION

STEP 2: Instead of commuting to the studio, time before your session should be spent prepping, move furniture if you have to, hang a sheet, check your camera angle (can your full body be seen)

(please hang icandi logo)

*must be wearing iCANdi clothing

STEP 3 : Get your link

STEP 4 : Get your game face on. Virtual session have to be engaging!! You need to be ready to bring it so hard, you reach through the device

STEP 5: Start session a few minutes early & two min prior to session do announcements and mentally charge them up

STEP 6: At least twice during the session acknowledge each client by name

STEP 7: HIGH FIVE AT THE END

BONUS: large session, contact stevie to help moderate the session

IN STUDIO LEGENDARY SESSION’S FORMAT (may need to modify for virtual)
• Check your attendance list pre session
1. reach out to any first session clients –green star
2. check pkg to avoid missing a prospect
3. double check medical to know what modifications would be needed
• FOLLOW THE FORMAT OF THE SESSION
• OFFER FULL BODY FUNCTIONAL TRAINING
PRE SESSION- DAY OF
• Check in & greet clients as they arrive, encourage measurements & Karries challenge of the month (Make sure that everyone has eaten properly before the session )
• Set an alarm if you need to. Make sure every session starts & ends on time
Appeal to all the senses
• SOUND (energizing music) USE SHUFFLE ON PANDORA!!!
• SIGHT (lighting) & SMELL (room fresher-on)… if a client smells pretend to clean equipment
• Intro any one you haven’t met before with a warm handshake & intro them to clients – MAKE THEM FEEL AT HOME
• MAKE IT A LEGENDARY SESSION!!! MOTIVATE THEM & HAVE FUN!!!
• Proper form: feet hip width, knees soft, core tight….
• Encourage them to not just go through the motions
• ENCOURAGE THEM TO INCREASE WEIGHT EVEN IF FOR A FEW REPS
• USE BUDDY SYSTEM TO CREATE AND EXPERIENCE
• Encourage clients to stay hydrated
• SHARE ANNOUNCEMENTS
• END SESSION WITH A HIGH FIVE
• PHOTO!!!

Strength & Metabolic Circuits
1. WARM UP
2. Line up the clients based on ability, share their station numbers, have them say hi to the people on either side and encourage them to motivate each other
3. Perform assessment of the week (post results, encourage them to put in phones)
4. First week, each station 1m30sec with about 30 sec in between
5. 2nd week make more intense with about 20 sec in between
6. Big finish (obstacle course, tug of war, red light/green light) SHOULD BE FUN AND A COMPETITION SO THEY ARE MOTIVATED TO PUSH HARD AT THE VERY END
7. STRETCH
8. HIGH FIVE

STRENGTH SESSION
1. 4 min WARM UP
2. Perform assessment of the week (post results, encourage them to put in phones)
3. FOR IN STUDIO SESSIONS ONLY: LINE UP CLIENTS TO FACE EACH OTHER, have them high five each other, shout affirmations to each other, do partner workouts
4. 27 min Strength session, try not to repeat moves, full body AND keep them moving, do not take long breaks to demo moves, get them moving and verbally cue them through the move
5. 3 min after STRETCH
6. 1 min HIGH FIVE

• Remind your clients that no one is here to judge them and to just do their best.
• Encourage clients to sweat!
• YOU SHOULD NEVER BE WORKING OUT FOR YOU during the session, for non circuit session, demo the move as they get started and then walk around (circuit only demo when needed)
• alert any unpaids
• Do not miss the blue present next to their name- celebrate their birthdays
• IF YOU PROVIDE LEGENDARY SERVICE THEY WILL TELL THEIR FRIENDS
• Clean the room and area your class used before you leave the club. Everyone helps out so if there is something in your area that you didn’t use, please help out.
• Feel free after a session shoot your clients an email letting them know what a great job they are doing, send motivating tips, new recipes, articles (cc Stevie) or a quick personal note on any questions you may not have been able to answer during class.
• Vacuum after
• Make sure clients clean up and disinfect

HAVE FUN!!!
While our work is serious, there is no need for us to not have fun and take ourselves so seriously!! If we enjoy our work, our clients will feed off our passion

CARDIO/HIIT SESSIONS: Need to be cardio based to let muscles recover from strength sessions

SUGGEST USING A FREE HIIT APP TIMER THAT COUNTS DOWN (that awesome motivation)

Also if any weights or bans are used, please keep very very light to focus on cardio as clients may be in recovery from a strentgh
1. 3-5 min WARM UP : make it fun
2. FOR IN STUDIO SESSIONS: LINE UP CLIENTS TO FACE EACH OTHER, have them high five each other, shout affirmations to each other, do partner workouts
3. OPTION 1

ROUND 1 - 4 moves repeated 2x

EACH MOVE 30 seconds with a 20 sec rest