Personal Training
The Center for Healthy Living offers low-cost fitness consultations with certified personal trainers who assess your current fitness level and help identify your goals and challenges. We will provide personalized recommendations and can create a plan to address your specific needs. This initial step ensures you start your fitness journey with a clear, tailored plan just for you.
For some, a single fitness consultation is enough to start their fitness journey. Others may want the ongoing support and guidance of a personal trainer. We offer a variety of personal training packages to help you meet your fitness goals.
These services are open to students, CFHL members, and the UNMC/Nebraska Medicine Community.
Complete the Consultation Process
- 15-minute consultation + 30-minute personal training session $40.00
- Consultation only $20.00
- Consultation only (Student Rate) $8.00
Payment must be made before scheduling an appointment. Payments can be made at the CFHL front desk or you can pay online.
Schedule an appointment with a CFHL trainer.
Once your appointment is scheduled, fill out the Fitness Intake form.
The intake form will cover the following areas:
- Medical history
- Fitness History
- Diet History
- Barriers to Exercise
Your 30-minute in-person session will review your intake form and address any fitness or exercise questions. During the consultation, you will go thru baseline exercises to establish a plan and discuss future fitness needs.
Your First Session
Arriving early to your session is highly recommended. This time should be used to warm up. The warm-up will allow increased muscle blood flow and prepare your body for your training session.
We suggest:
- Light cardio, such as jogging or brisk walking on the treadmill for at least 5 minutes.
- Dynamic stretching, seated leg lifts/marches, arm circles, or side bends. Dynamic stretching will help improve mobility and reduce muscle stiffness during your session.
Following your warm-up, most sessions will focus on strength training. Each members session will work on proper form and technique, to prevent injuries and maximize effectiveness. No one is going to be perfect during their first session. We are looking for you to give your best effort. Following your session, we will schedule the next session.
Personal Training Packages
After your initial fitness consultation is complete, review the personal training packages below.
Choose the package that meets your budget and your fitness needs.
1:1 Sessions
The 30-minute 1:1 session allows personalized and focused attention from a trainer tailored to your specific goals. The trainer focuses on ensuring safe and proper execution while providing a high level of detail towards technique and movement competency.
| Sessions in Package | Sessions per Week | Rate per Session | Total Cost |
|---|---|---|---|
| 4 | 1 | $30 | $120 |
| 8 | 2 | $29 | $232 |
| 12 | 2 | $27 | $324 |
Semi-Private Sessions
The 30-minute semi-private training provides an individualized approach with a small group of 2-3 people. This allows the 1-on-1 attention from a coach to tailor specific needs while giving a high level of detail towards technique and movement competency.
| Sessions in Package | Sessions per Week | Rate per Session | Total Cost |
|---|---|---|---|
| 4 | 1 | $26 | $104 |
| 8 | 2 | $25.50 | $204 |
| 12 | 2 | $25 | $300 |
Group Training Sessions
This one-hour group training offers a community approach while still being focused and intentional about your goals and training plan. Group training will include a cohort of 4-8 people working together for 6-week blocks of training while focusing on various performance qualities catered towards the needs of the group (strength, hypertrophy, fat loss, etc.).
| Type/Length | Sessions per Week | Rate per Session | Total Cost |
|---|---|---|---|
| Student Rate for 6 Weeks | 1 | $9.17 | $55 |
| CFHL Member Rate for 6 Weeks | 1 | $16.50 | $99 |
What to Bring to a Personal Training Session
- Exercise attire that is comfortable while moving and being active (locker rooms are available to change clothes before your session begins)
- Shoes designed for physical activity
- Water bottle
- Medication, if needed (inhaler)
Other Fitness Services
If you are interested in the following services, contact our personal training staff.
Fitness Tutorials
During your fitness consultation, our expert will give you a dynamic, hands-on tour of our weight room equipment, showing you how to use it safely and effectively.
Body Composition Baseline
A body composition baseline establishes your initial levels of fat, muscle, and other tissues in the body, providing a reference point for tracking progress. It helps measure changes over time and adjust your fitness plan to achieve your health and fitness goals
Establish your 1-Rep Max
Establishing your one-rep max (1-RM) determines the maximum amount of weight you can lift for a single repetition of a given exercise. This measurement helps tailor your strength training program and track progress in your strength-building efforts.
Meet Our Staff
Please reach out to one of our training staff with your general questions.
Email: cfhlfitness@unmc.edu
Jon Dima, Exercise Fitness Associate
MS, NASM-CPT
Ella Klepser, Trainer
BS, NASM-CPT