Sessions last from 45 to 60 minutes, and the routine itself depends on an individual's needs. Usually there is a warm up involved - some form of cardio activity to get the blood flowing. Sometimes we start with a few yoga poses.

Most of the time is spent with resistance training, using resistance bands, dumbbells etc. I try to keep the session fun, and keep it moving. We may do circuit training, moving from station to station. I incorporate multi-muscle exercises so that you can do fewer exercises, but get more benefit from each one. At the end of a session, we spend some time cooling down with flexibility training. For less mobile people, we focus more on range-of-motion exercises.

I see some clients 3 times a week, others twice or once a week. To get strength results, you need to do the resistance exercises at least 2 times per week. Some people can do that on their own, others prefer to have me there each time. I do have long-term clients that now workout regularly on their own, and I see them every 6 to 8 weeks for a new program design.

I can be very persistent. Hiring a personal trainer in the first place indicates a real desire to make positive changes. I help clients hold themselves accountable for the goals they have set. But I'm not a drill sergeant. Everyone has a bad day or week or month. The key is to accept where you are at any moment, and then keep moving forward.

It varies from person to person. Most experience changes in their energy levels almost immediately. After 12 weeks, most people feel more tone to their muscles. They become more aware of their bodies, sleep better and make different food choices. Most feel fewer aches and pains and are better able to handle stressful jobs, or situations.

I do not like the word "diet." For most people it means a short-term plan. I encourage clients to think about making healthy choices in their lives on a daily basis. To start, I always suggest keeping a food journal, and then use the information they've recorded to help them make better choices.

The most common reason someone hires a trainer is to help with weight loss. In time, they discover the many other benefits to being active, including having: more energy, greater productivity, fewer aches and pains, lower blood pressure and lower blood cholesterol levels. If someone needs to lose a substantial amount of weight, I have nutritionists/dietitians that I can refer people to. I also have references for doctors who offer bariatric surgery.

Most people I work with want to increase their flexibility and mobility. In the last few years, you may have heard theories that stretching is unnecessary. But long experience as a yoga teacher and personal trainer, has proven to me that stretching is very necessary for everyone. It is especially helpful for people who suffer from chronic pain.

All types. Most of my clients are over 40 and about 75 percent are women. Many people want to lose weight and get in better shape. Several of my clients were referred to me from their doctors or physical therapists. Some have menopause-related issues or just too much stress. Some can't sleep. Others have had very limited lifestyles who have needed to use walkers or other assistance to move.

Most people are amazed at the improvements they can make by working physical activity into their lives. I've worked with diabetics, for example, who have achieved lower A1C levels through regular exercise.