Private Training with Individualized, Progressive Programming.

Nicole Valente proudly presents:

POWR by Nicole

A results driven strength and mobility program individualized for your needs.

&

SURF FIT by Nicole

A stability, mobility and strength endurance program customized for your surfing goals.

Choose 1 of these 2 hybrid training / programming options if you have strong self discipline to work out on your own, prefer more flexibility in your schedule, like to work out alone, need less exercise cueing and corrections but want to step up your training to use scientifically based progressive program cycling to see results that you have not seen while working out on your own or in general class settings. Available both online and in person (Santa Teresa, Costa Rica).

Both the POWR & SURF FIT programs follow the same 16 week structure of transformative coaching:

Weeks 1 & 2

Movement Screen + Program Design + 3 Private Sessions

Session 1: Complete the Functional Movement Screen to assess strengths, weaknesses, imbalances, and asymmetries. Your individualized program will be based on a combination of your goals, and your movement needs plus prerequisites from this screen to prevent injury and achieve your desired results.

Sessions 2, 3, and 4: Receive your first 4-week program and go through it over the course of 3 private sessions with Nicole, learning the exercises and receiving the correct technique information and corrections, while addressing any questions or needs that come up in the process.

Weeks 3, 4 & 5

Complete the program on your own time, with weekly email and WhatsApp support for questions and feedback.

Week 6

2 private sessions

The last 2 sessions of your 4-week program will be held with Nicole, and this will serve as your workout days for the week plus as a progress check to determine proper exercise progressions for the next 4 weeks.

Week 7

Program Design + 2 Private Sessions

Sessions 1 and 2: Receive your second 4-week program and go through it over the course of 2 private sessions with Nicole, learning the exercises and receiving the correct technique information and corrections, while addressing any questions or needs that come up in the process.

Weeks 8, 9 & 10

Complete the program on your own time, with weekly email and WhatsApp support for questions and feedback.

Week 11

2 private sessions

The last 2 sessions of your second 4-week program will be held with Nicole, and this will serve as your workout days for the week plus as a progress check to determine proper exercise progressions for the next 4 weeks.

Week 12

Program Design + 2 Private Sessions

Sessions 1 and 2: Receive your third 4-week program and go through it over the course of 2 private sessions with Nicole, learning the exercises and receiving the correct technique information and corrections, while addressing any questions or needs that come up in the process.

Weeks 13, 14, 15, 16

Complete the program on your own time, with weekly email and WhatsApp support for questions and feedback.

Package Pricing & Scheduling:

$3,000 (can be paid in 3 installments)

55 minute sessions

A 24 hour cancellation policy applies to all sessions.

All sessions must be used within the 16 week period.

Clients with a significant acute injury may be advised to start in private training before entering this program.

The program includes weekly: strength training, cardio, active recovery, corrective exercise, and rest. The volume breakdown of the above mentioned categories is determined via collaboration with the client in the client’s initial consultation, based on their goals and needs. Unlimited days of cardio programming is included, as well as up to 2 strength training days per week, an in depth warm up with corrective exercises, active recovery, and nutritional guidance. If it is determined the client needs or wants more than 2 strength training days per week in their program, they can increase the number of strength days in their program at an additional cost, as additional one on one sessions with Nicole will be required.

Additional sessions can be added on at a cost during any point of the 16 week program, if the client would like to receive additional hands on guidance.

This hybrid private training + programming model may be continued with the same structure and rate after the 16 week period if the client wishes to continue.

Email for availability and schedule a complimentary 30 minute consultation