Personal Training and Athletic Performance Training in Virginia Beach, Virginia
Build an elite fitness foundation with our 12 week training program
Building a solid foundation will help you reach and achieve your full potential. That is our intention with this 12 week strength training program designed by Brian Cavanaugh. This trainer has been constructed to equip you with the necessary tools to succeed on your fitness path.
LET'S START BUILDING TODAY!
Cavanaugh Fitness offers customized, elite personal training to residents of Virginia Beach and surrounding areas. Our personal trainer clients enjoy a robust array of fitness training opportunities, in addition to general wellness and motivational coaching. Whether you are new to the idea of working with a personal trainer or a seasoned fitness industry client, Cavanaugh Fitness will allow you to experience an unparalleled level of professionalism and collaboration. Those two words in conjunction may sound cliché but one does not need to travel far to find an enthusiastic fitness professional who dubbed themselves a “personal trainer.” We are aware of this growing and concerning trend and, therefore, make every effort to display our professionalism through education and certificate backed techniques and titles. Other professionals might also emphasize their ability to collaborate with their clients but instead proceed with developing rote and repetitious training programs. Cavanaugh Fitness is accustomed to tailoring training packages for clients with various fitness goals. If your fitness interest lies in losing weight, strength building, enhancing performance or injury prevention, Cavanaugh Fitness is the brand for you.
When researching the right personal trainer for you, clients should always explore a professional’s credentials. Credentials confirm that the fitness professional has been through rigorous and focused training in a particular fitness topic area. As a personal training client, there may be certain areas of expertise that you consider important. For those clients who sustained accident or injury, they might benefit from working with a trainer who is certified in an injury prevention or rehabilitation training model. The National Commission for Certifying Agencies and American Council on Exercise are charged with ensuring competence and ethical practice in its participating members. At Cavanaugh Fitness, we are so secure in our professional identity that we encourage our clients (potential and existing) to do all the necessary facebook and google stalking to ensure that our reputation is pristine and professionalism is second to none.
WORK SMARTER NOT HARDER
At Cavanaugh Fitness, we believe in hard work and value resiliency and grit in our personal and professional life. However, after a combined 38 years of fitness experience, we have discovered that nothing boosts efficiency more than working smarter. We apply the “work smarter, not harder” concept to the way we run our business and the same “smarter not harder” concepts are cultivated in our clients through regular training sessions. We recognize that seven day a week physical fitness training may not be realistic for most of our clients. For this reason, we maximize our time during weekly or twice weekly sessions so that clients will see noticeable (and impressive) results. For example, the idea that one must be an expert in many exercises or machines at the gym in order to be successful is actually not true. We focus instead on cultivating a clear understanding of our client’s goals and then foster a client’s expertise in a few simple but efficient exercises. We find that this engenders a sense of mastery in our clients and empowers them to pursue independent workouts. Those independent (but trainer approved) workouts further enhance the results we might already be seeing from our weekly or twice weekly sessions. We strive to create a love of fitness in our clients and helping them focus on a small but productive area of exercise is the quickest way to get them to their goal.
At Cavanaugh Fitness, we believe that your workouts can only be as good as your recovery. Soreness is a muscle’s natural response to new or intense physical exercise. Protection of body joints is something we take very seriously, as recovery from joint injuries can be lengthy and very uncomfortable for clients. We employ several different methods to protect muscles and joints during workouts. One of the first and most important is the development core strength. Well-developed core strength ensures safety in functional movement exercises and when lifting weights. Muscle and joint flexibility also goes a long way for preventing injury. “Flexibility” can be an intimidating word particular clients but, rest-assured, when when we talk about flexibility, we mean gentle stretching before and exercises that allows for gentle expansion of muscle groups. We will frequently review stretches you can do at home before and after workouts, to assist in enhancing your body’s flexibility. A thorough assessment at your initial consultation will help us determine areas of strengths and weakness in your body. Moving forward, we can then build a workout which focuses on strengthening areas of weakness; slowly and with respect for your current level of physical functioning. The importance of expertise in the area of injury prevention (at the very least!) cannot be overemphasized. Thankfully, at Cavanaugh Fitness, we have several years of experience and training in both injury prevention and recovery.
SPECIALIZED TRAINING STYLES
At Cavanaugh Fitness, we encourage prospective clients to meet with us for a free consultation. During this consultation, we ask a set of strategic questions to determine what your health and fitness goals are. We take the time to conduct this evaluation, in order to ensure that our specialized training styles, match your reasons for training. A large majority of personal training clients pursue training in order to lose weight. While we do not make claims to be certified in dietary matters, we can suggest dietary guidelines that can enhance training results. We aim for the training methods we utilize and any the dietary guidelines we provide to be educational for our clients. They, of course, then reserve the right to use these suggestions or not.
In addition to trainees looking to become more fit, we train a fair number of competitive athletes with expressed interests in building strength, endurance or speed. With our athletes, the foundational training ] focus becomes generating a greater capacity for functional movement. Mastering functional movement exercises affords an individual the ability to succeed in the more complex demands of their chosen sport. Even athletes bring an arraying of varying fitness goals and we like to train accordingly. We have trained for the one-armed handstand, better dance postures, increased yoga flexibility, faster marathon run times and more.
An integral part of athletic training (and any training, for that matter) is encouraging a positive and motivated mindset in our training clients. At Cavanuagh Fitness we believe, “if you think you can, you can.” Some of our clients come to us with this self-assuredness but others generate it over their time training with us. We pay attention to the way our clients talk about themselves and their abilities and, while we are looking for opportunities to enhance muscle growth, we are also nudging our clients towards opportunities for self-growth, as well. Many of our clients our military members, 1st responders and previous competitive athletes; impressive in their own right but even they find that a simple mindset adjustment can take their physical fitness from damn good to very impressive. Some trainers ignore the importance of mindset training while their training someone’s physical body. At Cavanaugh Fitness, we know the importance of a mind/body approach to personal training.
Mindset training is just one are of expertise a trainer can specialize in. At Cavanaugh Fitness, we like to consider ourselves “eclectic,” when we describe our training style. Some of our training methods are rooted in a behavioral change model of training. The behavioral change training model allows us to assess our client’s willingness for change and, initially, meet them at that level in workout training. All the while, we’re using positive-based communication, to generate further motivation for change in our clients.
While training specifications/certifications and mindset of the client are vitally important to training success, the importance of proper recovery cannot be overemphasized. At Cavanaugh Fitness, we teach our clients how to set themselves up for proper workout recovery through attention to small matters pre, post and during workout. With your Cavanaugh Fitness trainer, you will learn that optimal recovery starts long before you even step foot in the gym. A diet that includes potassium-laden foods (read: bananas, leafy green veggies, avocados, yogurt etc) helps mitigate muscle soreness. Potassium is one of the foundational electrolytes found in any post-workout drink, however, eating potassium rich foods prior to workout sets you up for a successful workout recovery. In additional dietary trick to reduce recovery time is this: ensure a proper source of post-workout protein. Out of practice athletes may believe that the carbohydrates they crave after workouts are the best source of recovery energy but this is incorrect. Have an access to a quick and easy post-workout protein is optimal for quick recovery.
How can we be mindful of recovery during workouts? We can be mindful by setting a bar to reach and then doing our best to reach it. However, working “beyond the bar,” without proper coaching or having a “destroy, annihilate” mindset, can set you up for injury or extended recovery needs. We expect our clients to move beyond their goals, to work hard and to impress us with fast progress but we are simultaneously mindful of their body’s response to being pushed. If we see signs of unhealthy strain or fatigue, we modify our approach without losing traction towards solid results.
The evening following a workout with Cavanaugh Fitness, we might encourage our clients to do some light stretching or muscle massage. To emphasize the importance of active recovery, we also urge use of a foam roller or items in your household (like tennis or golf ball) that could serve the same purpose. Regular use of these tools will reduce the experience of debilitating muscle soreness. Inactive recovery usually not a neglected aspect of recovery but the specifics of it are worth mentioning here. We are consistently reminding our training clients of the importance of adequate and consistent sleep cycles, as well as, effective methods for managing stress, outside of our training sessions. Keep sleep deprivation and stress levels low, allows for fast workout recovery. Our intensive attention to workout recovery is what sets us apart as one of the best trainers in Hampton roads.
We have seen, first hand, how a trainer can be a MORE than worthwhile investment. However, we recognize that not every client has a lion’s share to invest. We pride ourselves in our ability to get creative in billing, with our Cavanaugh Fitness clients. *We train exclusively out of OneLife Fitness (Princess Anne location) because of their affordable membership options. As an active family (with two children of our own), we also recognize that child care costs can become a concern for parents attempting to work with a trainer after work/school hours. OneLife also offers fun, safe Kids Clubs child care services for children up until age 13.
We offer our clients a combination of individual and group training options to keep costs down. We attempt to remain friendly and flexible when working with clients who chose to buy their training sessions in bulk packages. To further stretch your investment, we can provide written workout plans for you to follow on days that you are not working with your individual trainer. As a member of OneLife, you are also encouraged to explore the fitness classes that are available to all members at no extra cost.
As creative as we are with billing, we can get even more creative with scheduling. Prioritizing your training workouts in your busy weekly schedule can, at times, be a very tricky task. At Cavanaugh Fitness we know that non-traditional work schedules are becoming the new normal; especially in Hampton Roads, where so many of our clients are former or current military members. We will train you early or late, week days or weekends, to accommodate your busy life. As a Cavanaugh Fitness trainee, you will learn to expect a Sunday afternoon call to action, during which Brian will encourage requests for preferred workout times. *We only take on the amount of client our schedule can accommodate, as to avoid scheduling conflicts. We find that this approach keeps our customers happy and helps us support the title of the trainer in Virginia Beach with the best reviews.
We find that most of our clients approach their consultation session in a tentative matter. This is understandable given that they may have concerns about our personal training style and their training needs. We assure them by stating the truth; our dynamic and malleable coaching style allows us to be both a drill sergeant and a cheerleader because we know that our diverse client group requires a bit of both. We will attune, early on, to the style that generates the most success in our training sessions. You can rest assured, however, that no matter the coaching approach, you will ALWAYS be trained with respect and dignity. The same malleability holds true for how we teach you movements and recovery. We recognize that some of our clients are seasoned fitness pros, while others are learning foundational movements for the first time. No matter your learner status, you will find that our teaching style meets your needs.
Our current and previous clients are happy with their fitness results and we LOVE to share our references. Ask for feedback on this during your free consultation. We encourage prospective clients to ask the tough questions about our promptness, effectiveness in training, professionalism and ability to explain new things in effective way. We love to keep the lines of text communication open and encourage you to reach out to us, outside of training hours, if questions arise.
CALL TO ACTION
You landed on this page today because you are looking to improve something in your fitness or life. We at Cavanaugh Fitness are seasoned and top-rated physical fitness professionals who seek to make you an expert on your own wellness. Call us today for a free consultation.