Your personalized, Total Body Personal Training Program begins reviewing your health history and fitness goals and taking a variety of assessments.
Since 80% of people have experienced some back pain in their lives, Jackie’s first step and your initial workout visit gets those areas on track with a personalized Lumbar Stabilization Program. Even athletes train with Lumbar for better back health!
A strong spine is essential for continued fitness performance and greater well-being.
The benefits of this Lumbar Stabilization Training include improved gait, excellent posture and a strong core for a healthy, strong back.
Prior to your workout at her St. Charles studio.
Jackie will take a starting weigh-in and measurements, and tests including Body Fat and your Body Mass Index (BMI) to track your propensity for heart disease and related illnesses. She also performs a variety of assessments of body alignment and mechanics to see how your muscles, joints and spine are functioning. For clients that are post-physical therapy, previous documentation will also be reviewed and discussed.
A medical chart is created for each client and consultation notes are made on each visit to keep clients on track and chart progress with each visit.
Measurements, Body Fat and BMI are reassessed every four to six weeks.
Jackie will also offer weight loss guidelines and nutritional counseling is always FREE!
Your Total Body Training program will be discussed, including exercise and accountability charts for you to complete and bring to future sessions.
These will help you stay to stay on track with your program at home or when you travel. Along with instruction, your personalized program includes computerized exercise handouts and Jackie’s exclusive DVDs to keep your results going on your own.
You can’t build a house without a strong foundation. The same holds true for exercise and you will start strong with Jackie’s First Step to Fitness!
As part your Total Body Training Program, yoga is incorporated to provide you with greater flexibility, balance and strength.
Better breathing is achieved, improving sports performance as well as teaching how to relieve stress in everyday life.
Jackie’s unique method of incorporating
a yoga counterpose for each contracted exercise helps the client to go further in their fitness program and teaches them how to “check-in” with themselves for better body awareness and safety while exercising. Jackie’s personalized instruction, based on your personal assessment, will stretch your tight muscles and strengthen those that are weak. Take home handouts and an instructional DVD is also provided for a home practice. Ultimately, Jackie’s clients develop better form and balance, greater endurance and flexibility.
Specialized yoga training from Restorative and Therapeutic (for injury and illness) to Private Power Yoga
Total Body Training sessions are available to clients during their Total Body Training Program. Clients may opt for yoga as their entire training if they wish. Meditation can be combined with any yoga session or separately.
Family and Mom and Me yoga training sessions are also available
and are beneficial for all levels, including for children with neuromuscular issues or conditions such as ADHD.
A variety of yoga classes are also offered at the studio.
All classes are ladies-only to offer the physical and emotional benefits of a class designed specifically for women. Girls ages 8 and up are also welcome to these classes when accompanied by a female adult.
Increased flexibility and greater mobility.
Increased weight loss
up to 300 calories burned/hr. in our studio’s Power Yoga and Yoga Sculpt classes.
Decreased anxiety and depression.
Improved relaxation, clarity of the mind and concentration.
Improved sleep and energy.
Increased agility and coordination.
Improved posture, balance and steadiness.
Improved immune and nervous system.
Increased body awareness helps prevent injury in sports and life.
The muscles in your abdomen, lower back and pelvis
known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of Jackie’s Total Body Training Program.
A strong core is more than having 6-pack abs.
It means a healthy back. Back pain is a leading health concern with Americans with 80% of people suffering at one time in their life. The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively.
So what counts as a core exercise?
Any exercise that uses the trunk of your body without support, including abdominal crunches. With Jackie’s Total Body Training Method, your program will have a core workout that is varied to work all the muscles of your core, not just your abs, while you get a complete workout building strength, stamina, balance and flexibility.
This program incorporates methods to challenge your core differently each time you perform core exercises at the studio and while you workout with your personalized program at home.
Dependent on the client’s ability level, this may include use of a stability ball as well as incorporate free weights and other fitness equipment.
Jackie believes in a pain free method to her fitness training.
She will teach you how to perform exercises to fully engage your core safely so you are always working between the soft and hard edge, never to pain, and progress without the setback of injury.
This component of her Total Body Training Program also includes helpful handouts and a DVD for at-home training too!
Developing lean muscle mass through strength training means less chance of osteoporosis, increased metabolism, less chance of injury and actually burns more fat than cardio!
Jackie believes free weights are an excellent means of weight training over fitness machines, especially for women. Why? Free weights require your body to adapt the training to your body while it is in motion, creating a Total Body workout. Machines are primarily a “one size fits all” type of training, and you know your body is unique!
Therefore, the more you can be up and moving with free weights doing functional exercises that also challenge your core and balance with equipment like a stability ball
the more efficient your strength training exercises and the less likely to cause you injury from working out on machines that don’t fit your body personally.
Jackie’s form of strength training and functional exercise
will also better prepare your body for how it needs to perform when challenged in everyday life, from on the job to housework, to playing sports or with your children or grandkids.
Workouts with machines can be prone to injury because people often don’t know how to set them correctly.
This is an added concern for women as most fitness strength machines are designed to fit a man’s body. Regardless, these machines require you to adapt to them, which does not allow the full rotation necessary to fully work your entire core. That’s why Jackie trains with total body exercises where you are up and moving. Besides, we all sit way too much!
Did you know strength training is the best means for maintaining muscle mass and metabolic function throughout middle age?
Americans lose approximately 1/2 – 3/4 pound of muscle per year after age 20 of 5-7 pounds every decade. After age 60, this doubles primarily through lack of use!
Weight training protects your joints and is a woman’s best defense against osteoporosis.
If you don’t do anything to replace the muscle loss, it’ll be replaced with fat. But weight training can help you reverse the trend - at any age. As your muscle mass increases, you’ll be able to work harder and longer before you get tired. You’ll maintain joint flexibility, increase bone density and better manage your weight.
For men and women, lifting weights on a consistent basis while progressively increasing weight and varying reps and sets has many benefits.
Not only does it give you great muscle tone, but this additional muscle increases your resting metabolic rate and therefore the number of calories burned on a daily basis – even while sleeping. After Strength Training Your Metabolism is Up for 12-24 Hrs! Don’t sacrifice muscle for energy by thinking cardio machines alone are your answer.
You don’t have to be in the weight room for 90 minutes a day to see results either.
For most people, short weight training sessions several times a week are more practical than extended daily workouts. You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week!
Weight training offers important health benefits when done properly.
Strength training is also your best preventative medicine against injury, when done with Jackie’s Total Body Training method.
Working in a controlled setting
with Jackie lifting weights will help you to handle everyday chores, such as taking groceries out of the car, raking leaves and house cleaning and home maintenance without injury.
But weight training can lead to injuries, such as sprains, strains and fractures, if it’s not done correctly.
Even experienced athletes may need to brush up on their form from time to time. For best results, learn proper technique and weights for your body and train with Jackie’s Total Body Training Method as par as part of her personalized program for you.
Developing Your Training Model
A major step in Jackie’s Total Body Training Program is her personally-designed Optimum Performance Training (OPT) model just for you!
This training model is developed based on your health history, fitness assessment and progress with her previous Steps to Fitness. It encompasses and builds on all past components, continuing to strengthen your “weak links,” and also incorporates exercise you enjoy. Her program not only transforms your body safely and efficiently, but you feel great and have fun, because Jackie knows if you don’t like it, you likely won’t do it!
In addition to instruction in the studio with your training model you will receive the complete program including specialized handouts with photos and step by step instructions for easy at home use.
Future sessions with Jackie will progress you through updates to your training model and provide for a variety of fun and effective studio workouts.
By continuing to build on the strengths achieved through the training model, you will keep surprising your muscle groups to lose weight and inches to meet your fitness goals.
As you continue with Jackie, you will receive additional programs, accountability charts and other helpful information throughout this process.
Every four to six weeks you will be reassessed with measurements, body fat and BMI and other tests to ensure you are progressing at the highest level to get results. Your program is then updated by Jackie based to keep your results going and challenge you to live life to the fittest!
The heart of Jackie’s personalized program is a training model developed based on your fitness assessment and performance with the previous “steps.”
It will also focus on strengthening your weak links, incorporate the types of exercise you most enjoy and what will help you achieve your goals safely and efficiently. In addition to instruction on this specially designed program which includes photos and how tos for each of the exercises, this will be a program you can easily follow at home. Future sessions with Jackie will progress you through updates to the model and provide for a variety of fun and effective studio workouts to keep surprising your muscle groups for increased weight loss and toned, lean muscles and, most importantly, so that you are losing weight and inches to meet your goals.
You will receive accountability charts and other helpful information throughout this process and every four to six weeks
you will be reassessed with measurements, body fat and BMI and other tests to ensure you are progressing at the highest level to get results. Your program is then updated by Jackie based on your progress. This will continue to challenge you for your best mind/body/spirit ever!
Boot Camps for Ladies
Jingle Bell Boot Camp for Women
Thanks to everyone that joined Jackie Kold for her St. Charles ladies fitness boot camps this past holiday. It’s been a great time for all and the average caloric burn was over 500 calories in each hour-long session. Contact Jackie Kold Fitness if you would like to be included in future women’s boot camps mailings at the studio in Saint Charles through the contact menu or feel free to call Jackie on how you can personal train with her now for the best combination of strength training, core exercises and overall fitness to make 2014 your Total Body best! Boot Campers hold forearm planks preparing for the 30-Day Challenge on January 31st. At camp and through the month of January, we are working on a 30-Day Plank Challenge with great prizes for the winners. Even if you can only hold a forearm plank for 10 seconds you can get to a 4 1/2 minute one in just 30 days. Contact Personal Trainer Jackie Kold to learn how!
Coming Summer 2014
Get Smokin’ Hot Fitness Boot Camps
Don’t let the words “warrior” or “boot camps” scare you! Jackie Kold’s Get Smokin’ Hot Ladies Fitness Boot Camps in St. Charles, Geneva and Elburn are an outdoor fitness training program for women of all levels, ages, and sizes looking to lose weight, and reduce body fat, while increasing strength, stamina, self-esteem, and energy. Jackie keeps these boot camp class sizes to no more than 14 women so that she can offer optimal instruction. All camp sessions are from 9:00-10:00 am and designed to be ladies-only. Each camp date is designed as a stand-alone for All-Levels of Fitness, so “recruits” will be given options to exercise within their ability levels. yet be challenged to their safe maximum. Weather permitting, camp is held outside in the rear acre lot behind the studio at 5N201 Shady Oaks Court in St. Charles. Otherwise, training will be held indoors. Because Jackie’s camps are geared to women, this camp addresses their specific fitness needs. In addition to more traditional boot camp exercises, these sessions will include power yoga with bands and free weights to provide full range of motion exercises. Jackie also utilizes techniques she has developed over the years and specifically designed to help her son prepare for the Air Force Special Forces. See her NEW Coed Camp below for a camp with even more of these workouts! Jackie’s workouts also have a strong “guts and butts” core exercise component because these are key areas where women want to lose weight and tone up. For flexibility and strength, she does warm up and cool downs with yoga.
Offsite Boot Camp at Heritage Prairie Farm!
Train at Heritage Prairie Farm in Elburn with Jackie Kold! Jackie also offers a Get Fit on the Farm Boot Camp for a unique boot camp challenge. This camp also runs from 9:00 am – 10:00 am. While these camps offer larger groups, they are still safe for all fitness levels. Jackie incorporates her Total Body Personal Training Method with boot camp style workouts, as well as yoga sculpting and yoga warm up and cool downs to increase flexibility and strength training. Enjoy her exciting “Get Fit on the Farm” tactics too–you never know what exciting fitness training options you’ll experience!
Choose from Jackie’s all-level to Advanced Yoga Classes!
Personal Trainer and Yoga Instructor Jackie Kold teaches all yoga classes at her St. Charles studio
providing students with an experienced teacher that has a great awareness of the students’ ability levels and needs. Thus, students benefit through regular, consistent yoga instruction with the same teacher, allowing them to broaden their yoga practice under this specialized guidance. Many of Jackie’s students have also had personal training, but this is not a requirement in order to take a yoga class at the studio. All students are required to complete a health history and fitness profile prior to taking classes at the studio so that Jackie is aware of any previous injuries or health concerns.
Jackie Kold is a certified yoga teacher (CYT) having met specific requirements to be registered with Yoga Alliance (RYT).
She has achieved well over the 227 hours of education required through a school certified and registered with Yoga Alliance®. The Alliance is the national education and support organization for Yoga in the United States, working in the public interest to ensure that the teachers of Yoga value its history and traditions and that the public can be confident of the quality and consistency of instruction.
Hatha Yoga (Inspired by Anusara) blends the science of biomechanics with the joyful and creative expression of the heart. Anusara (a-nu-sar-a) means “flowing with grace”, “following your heart” or “flowing with nature”. It emphasizes a life-affirming philosophy, and Universal Principles of Alignment. Students of all levels of ability and yoga experience are honored for their unique differences, limitations and talents. Additional yoga practices such as pranayam(breath practice), and meditation are explored. Classes each week offer a spiritual theme and physical practice that focuses on assisting certain areas of the body such as hips or shoulders.
ll classes are one hour in length with coed and ladies-only yoga classes as options.
Classes range from beginner through advanced Power Yoga, (see class descriptions). Girls ages 8 and up are welcome to enjoy all classes (excluding Power Yoga) when accompanied by a female adult. Jackie also offers restorative yoga and therapeutic yoga training as part of her personal training program for those that require private yoga instruction to help with recover from injury or illness.
Students are asked to pre-register for classes via email or phone call to 630-584-2254.
Class sizes are kept to no more than 16 students to provide for better quality of instruction. Posture adjustments are given and all props are provided. Yoga mats and blocks are available for purchase. Students should bring a mat with them to class.
Current Class Schedule
Tue - Ladies Only
4:30 - 5:30 PM, Vinyasa Flow All-Levels
Tue - Coed
7:00 - 8:00 PM, Vinyasa Flow All-Levels
Wed - Coed
11:30 AM - 12:30 PM, Vinyasa Flow All-Levels
Wed - Ladies Only
5:45 - 6:45 PM, Hour of Power
Fri - Ladies Only
9:00 - 10 AM, Yoga Sculpt
Vinyasa Flow All-Level
classes teach the body to flow in a carefully balanced sequence of postures, allowing the breath to lead the way. This all-level class includes Sun Salutations, holding postures, reconnecting to the breath, and bringing awareness to the principles of alignment. Classes will include standing postures, forward folds, backbends, laterals, extensions, twists, and inversions.
offers the option of using free weights with the vinyasa. This class allows a student to increase the intensity of a vinyasa flow class based on their own ability level and to add free weights to moves as they see fit. It can be a wonderful bridge into Power Yoga classes for students who are gaining experience as well as an excellent class for all levels, including beginners.
for the more experienced yoga student and incorporates the use of free weights, more advanced postures with Vinyasa Flow. The pace is energetic and includes a variety of high energy moves and a strong core component.
Clients may opt for yoga as their entire training if they wish.
Specialized yoga training from Restorative Yoga with Therapeutic Yoga Training (for injury and illness) to Private Power Yoga Total Body Training sessions are available to clients with Personal Training services. Meditation can be combined with any yoga or personal training session as well.
Punch cards -- 6 Classes just
1 st class just$10.00
Enjoy a FAR Infrared Sauna Session with Class!
Read jackie’s personal yogic inspiration
Read jackie’s personal yogic inspiration
I encourage you to enjoy my Breathe in Bliss classes, also see the Yoga section of my Steps to Fitness Program for information on the mind, body, spirit benefits of yoga, and set your life in motion! NamasteÖJackie
What is Meditation?
Meditation encompasses a variety of practices that are somewhat different, while holding to the basic principles of consideration and quiet thought to bring about a state of rumination. Various types of meditation that are recognized include transcendental meditation, prayer, Zen meditation, Taoist meditation, mindfulness meditation, and Buddhist meditation. Some methods of meditation may require the body being absolutely still or to be moved with controlled deliberation, while other types allow for free movement of the body. While the methods are different, the end goal of all types of meditation lead to a mind that is quieted and free from stress by the use of quiet contemplation and reflection.
What benefits can be experienced by using meditation regularly?
There are a variety of benefits that have been linked with the regular practice of meditation. Meditation can bring about healing of both the body and the mind by using deliberation of thought and consideration. There are various physical benefits that can be experienced when meditation is made to be a part of daily life. Some physical benefits of meditation include a decrease in blood pressure and an improvement in breathing due to the increase of air flow that gets to the lungs. Those who use meditation regularly also find that their resting heart rate is lower as well, which takes some of the stress off the heart. Chemicals in the body that are associated with stress are lower as well, which leads to less anxiety. Meditation also promotes youthful skin and a youthful appearance. Meditation is a practice that brings about not only physical benefits, but psychological benefits as well. Bringing oneself to a state of rumination through meditation has amazing effects on the psych of a person. Relaxation and a decrease in stress are rather obvious benefits, but many people do not realize that meditation can also improve moods and memory and decrease moodiness and depression.
Meditation Offerings at Jackie Kold Fitness and Yoga
Mediation can only improve the life you are living; providing both physical and emotional benefits that will change your life in a positive way. Yoga and meditation are a healing combination. Jackie offers meditation and visualizations during the Shavasana (final relaxation pose) of her classes that tie into the theme of that particular class. But she also offers the unique opportunity to explore Restorative Yoga poses with meditation so the body can become more open and receptive to relaxation for greater stress relief.
Some examples of Jackie’s Restorative Meditations may include
In addition, Jackie’s personal training clients can obtain these benefits and the other health and wellness benefits of personal training, by concluding their fitness sessions with Shavasana and meditation at no extra charge. These meditations can be tailored to the individual’s current needs at that time that are discussed during their initial, private assessment and in future sessions. Jackie’s personal training clients also may opt for all of their sessions to focus on yoga, power yoga and/or meditation.
Mantras and Positive Affirmations
Healing Physical Pain and Illness
Increasing Focus and Achieving Goals
Overcoming Fear and Procrastination
Energizing Mind, Body and Spirit
Healing Trauma and Relieving Stress
Better Breathing and Restful Sleep
Finding Your Inner Guide and many more!
Jackie’s Yogic Inspiration
Encouragement to breathe in bliss this year
by Studio Owner and Instructor Jackie Kold.
Yoga has become my companion.
I’ve loved movement since my childhood when I began taking ballet from age 3. After learning more about the spiritual aspects of yoga in classes and obtaining my 227+ plus hours of teacher training, Iíve committed myself to a daily practice.
I had no idea that yoga could help me with so many challenges in life, both personally and physically.
As the months went on, I found it gave me what I needed, greater calm on stressful days, energy on days I felt dull, confidence when I needed it. But as I’ve aged it has helped me to get through menopause and the changes in my body that came along with it.
What I’ve found to be most important is to not stop practicing.
As you learn more about your body in yoga, you will find that you can practice poses that will help what ails you physically and mentally through a variety of poses and breath work on any given day.
Yoga has important elements for all phases of a woman’s life.
While during times of radical hormonal changes, women may feel least inclined to practice yoga, but that’s when we need it the most. These changes in body chemistry can wreak havoc on your mood. But as with any exercise and especially during yoga practice, your body releases chemicals into the bloodstream that bring you a sense of well-being and contentment.
A consistent yoga practice supports women physically, emotionally, and spirituallyóbut adapting your practice to meet your needs at each juncture is vital.
While you can enjoy a challenging yoga regimen at any age, you’ll get the most from a practice tailored to the presentóin other words, customized for your stage in life and how you’re feeling on any given day. Taking time to be aware of what’s happening in your life, in your body, and with your emotions is the key to getting the most from what yoga can offer you, all through your life.
As your practice of yoga deepens, you will begin to see how you are not the same person when you come out of a posture that you were when you went into it.
It is not only the asanas (poses) that are different. As we develop a greater ability to be aware of the changes of the moments, to truly feel experiences, we can be more open in life to others and live well both on and off the mat.
Health and Wellness
The studio offers clients additional services to enhance their health and wellness experience. These health and wellness packages are purchased at an additional charge and are available as well as gift certificates.
FAR Infrared Sauna
These private sauna sessions are a wonderful way to culminate your workout session and will leave you relaxed and your skin silky smooth just like you went to a spa. Did we mention that while you relax you can burn up to 700 calories in a half hour?
Studio Owner and Instructor Jackie Kold also offers private Meditation Classes as part of her Restorative Yoga Instruction and Therapeutic Personal Training Services. Meditation Sessions are offered privately or in conjunction with yoga classes.
Not only does the sauna offer you relaxation and soothed muscles after a workout, but it boasts these great benefits:
Weight loss and Caloric Burn – up to 700 calories per session
Increased Mental Clarity – Detox
Improved Skin Tone and Feel
Increased Energy Level
FDA-Approved for Pain Management
Strengthens Cardiovascular Fitness and Immune System
Begin Your Journey to improved Health, Fitness and Well-Being. To provide women in the Fox Valley with the ultimate exercise experience for improved health, fitness and well-being. Working with Certified Trainer and Yoga Instructor Jackie Kold offers a holistic approach to fitness. Energy, balance, breathing and strength improves; you not only perform better, but become a better you. Also utilizing her experience with physical therapists, Jackie evaluates your fitness level, posture and past injuries. Then, with your goals in mind, she'll design a dynamic and varied fitness plan so you don't plateau and it's always fun! Her personalized workouts and exclusive DVDs keep your results going at home too!