Strength & Conditioning

I approach all my strength and conditioning programming from an athletic training perspective. After learning your goals, I will provide a thorough assessment to identify any existing muscle length-tension imbalances and address previous injuries. My programming is designed taking into account the latest evidence-based protocols and your personal goals, and is focused on building a strong foundation to improve your performance and decrease risk of injury.

If you are recovering from an injury, I can seamlessly guide you through the grey area between physical therapy and a strong, confident, return to sport. My specialized reconditioning programming can include speed and agility work, dynamic flexibility and range of motion, sport-specific movement patterns, and strength/power maintenance during return to your activity. I also specialize in working with clients who have an old injury or surgery that they feel they never fully recovered from.

Your strength and conditioning programming can also include Blood Flow Restriction Training if you are a good candidate and if you are interested in this particular modality. Learn more about BFR here.

I currently offer 3 ways for us to work together on the perfect Strength & Conditioning program for you! A free consultation call is available for you to discuss any of these options with me, so that we can make sure we are a good match, and to allow us to select the perfect option for you. No matter which program you select, you’ll get

  • A well-rounded program to help you achieve your mobility, stability, and strength goals.

  • Coaching from someone who understands that your health and fitness is part of your identity - and that a past injury may have stolen that from you.

  • Support, accountability, and respect.

Option 1: In-Person 1-on-1 Coaching

$165/single session, $1500 10-pack of sessions

I am available for in-person, 1-on-1 training sessions in Brooklyn and Manhattan. Following all appropriate health & safety protocols, I can train you in either your own home, your outdoor space, or your apartment building’s gym (if applicable). This option is best for those who love training in a traditional setting and want hands-on, real-time instruction.

Single Session or 10-Session Packages are available.

Option 2: Virtual 1-on-1 Coaching

$100/session

This remote coaching option is perfect if you do not live in NYC, or if you are simply more comfortable working with me remotely. If you want the accountability and structure of scheduled weekly sessions, as well as feedback and the ability to adjust your programming in real-time, while working around a busy lifestyle, this option is a great fit. This is also ideal for those who travel a lot, as session times can be adjusted based on your travel schedule and the time zone you’re in.

Sessions are held via Zoom.

Option 3: “Hustle & Flow” Virtual Programming

Ranges from $550/month (5 programmed workouts per week) to $220/month (2 programmed workouts per week) based on your preferences.

This option is perfect for you if you want the benefit of having your workouts programmed by an experienced coach, but scheduled 1-on-1 sessions don’t quite work for you. With this option, together we’ll create a workout system that works with your life. Your program will still be based on your individual goals, rather than a cookie-cutter group fitness program, and we can even build in tools like meditation, breathwork, and mindfulness practices if that interests you. Although we won’t be working together live, through the app I use for your programming, you’ll have the ability to view my exercise demos, send me messages, and even send me videos of yourself so that you can get feedback on your specific movement patterns! Unlike other training programs you may have purchased and not fully utilized, my method of virtual coaching ensures that we stay connected and accountable throughout your whole program.

A 3 month commitment is required for this option. Programming is provided via the True Coach app.

Option 4: “Hustle & Flow To-Go” Program

$500

For a client who is seeking simplicity and personalization, the “to-go” version of Hustle & Flow consists of the following:

An initial 20 minute chat via phone or zoom to identify your needs, wants, and goals.

A 1 hour virtual session via Zoom, where we work through movement patterns and exercises together.

3 personalized PDF workout programs created for and delivered to you based off our meetings - each exercise will have a video link embedded in the PDF so that you can be confident in your execution.

After a month of doing your program 3 days a week, another 20 minute chat via phone or Zoom, where we review your programs and results.

A “bonus” PDF program, created after our final call.

Here’s what you won’t find in my programming:

  • Weigh-ins or progress pics.

    Our bodies were made to move, regardless of shape or size! My work is to help you connect with your strong and capable self - physically, mentally, and emotionally. Do I want you to be proud of your body? Of course! But the transformations you’ll undergo during our time together can’t be measured on the scale or with a caliper.

  • Meal planning/nutritional programming.

    But if we are working together, and this is something you want to incorporate, I’m happy to refer you to a colleague that I trust for this type of work.