You have the power to feel better. Your power lies in your daily choices. Learning to incorporate simple healthy daily choices that resonate with you and follow your intuition will empower you to reach your goals and live a life you love. Wherever you are on your journey to become healthier, happier, and more fit, it is my privilege and honor to join you as your partner in becoming your best self using positive motivation and compassion to support you every step of the way.

 

"What lies behind us and what lies before us

 

are tiny matters compared to what lies within us." 

Henry S. Haskins

HEALTH & WELL-BEING COACHING
FUNCTIONAL MEDICINE CERTIFIED HEALTH COACH
NATIONAL BOARD CERTIFIED HEALTH & WELLNESS COACH
NASM CERTIFIED PERSONAL TRAINER
NASM SENIOR FITNESS SPECIALIST, WEIGHT LOSS & WOMEN'S FITNESS SPECIALIST
Each person's and family's health and well-being journey is unique, so I tailor health coaching to your unique needs, values, character strengths, and goals.  I provide you with exceptional support utilizing tools, exercises, information, and resources best for you while helping you develop new skills and lifestyle habits that resonate with you, align with your goals, and help you live your healthiest, most fulfilling, and joyful life. 
Wherever you are on your journey, it is my honor and privilege to join you as your partner and best ally supporting you every step of the way!
WOMEN, CHILDREN & TEEN HEALTH & WELL-BEING
FUNCTIONAL MEDICINE CERTIFIED HEALTH COACH
NATIONAL BOARD CERTIFIED HEALTH & WELLNESS COACH
NASM CERTIFIED PERSONAL TRAINER, WEIGHT LOSS & WOMEN'S FITNESS SPECIALIST

 

As women, we experience many phases throughout life each bringing a complex and different set of challenges which require us to make specific adaptations to stay healthy and fit from adolesecence and young adult years, pregnancies, raising children and into pre- mid- and post menopausal years.  Bone health, metabolic changes, hormonal fluctuations and a larger quadriceps-angle of the hip and knee are a few female related issues requiring specific nutrition and exercise adaptations for women of all ages.  For moms or adults caring for elderly parents fitting in exercise is key with hectic schedules; we can work together to create a fitness program designed to meet your needs. Nurturing your body, mind and spirit through the different life phases you experience is vital.  Turn setbacks and struggles into stepping stones to reach your goals and to improve your health and your quality of life. 

 

                  "Our greatest joys & life lessons are found in overcoming & rising above our struggles."

           YOUR JOURNEY HAS A PURPOSE. EMBRACE YOUR JOURNEY.

WEIGHT LOSS FOR ALL AGES & IMPROVE BLOOD PRESSURE, AIC, ASTHMA...
FUNCTIONAL MEDICINE CERTIFIED HEALTH COACH
NATIONAL BOARD CERTIFIED HEALTH & WELLNESS COACH
NASM CERTIFIED PERSONAL TRAINER, WEIGHT LOSS & WOMEN'S FITNESS SPECIALIST

The key to weight loss involves balancing the 5 fundamentals of optimal health:  sleep, mindfulness/abdominal breathing, nutrition, exercise and healthy relationships along with transforming your mindset to one of nurturing your mind, body and spirit. Sleep affects your hormone balance; inadequate amounts of sleep increase hormones that promote fat accumulation and increase hunger.  Nutrition for weight loss is not about depriving yourself or being hungry all the time. It is about nourishing your body with real, whole foods and listening to your body's hunger and satiety signals. Increasing vegetable intake is crucial for weight loss success; fill 1/2 your plate with veggies at each meal and/or eat a veggie smoothie daily.  Variety is key with exercise for weight loss.  Every minute of exercise and every exercise you do gets you closer to attaining your goals:  schedule short bouts of exercise a 2-5 times a day or you can exercise all at once. Exercise adherence for weight loss comes easily when you prioritize and schedule activities you enjoy into your calendar.

 

 "Success is not final. Failure is not fatal. It is the courage to continue that counts."  Winston Churchill  

SENIOR HEALTH & WELL-BEING
FUNCTIONAL MEDICINE CERTIFIED HEALTH COACH
NATIONAL BOARD CERTIFIED HEALTH & WELLNESS COACH
NASM CERTIFIED SENIOR FITNESS SPECIALIST, WEIGHT LOSS & WOMEN'S FITNESS SPECIALIST
 
Staying fit as we age enables us to live independently longer which allows for living life fully and on your own terms. A healthy lifestyle of exercise and eating real whole foods decreases mental and physical decline associated with aging. Each session is tailored to your unique needs, even group sessions.  During training sessions, I offer a combination of flexibility, strength and cardiovascular training as well as balance and agility training which may include tai chi and qigong movements along with balance equipment, agility ladders and sport drills.  Balance and agility training is fun, and it aids in fall prevention improving your confidence in activities of daily life, so you can THRIVE, not just survive.

 

                      TAKE GOOD CARE OF YOUR BODY; IT IS THE ONLY PLACE YOU HAVE TO LIVE!

FALL PREVENTION & BALANCE/AGILITY TRAINING SESSIONS

FORMER GYMNASTICS COACH

NASM CERTIFIED PERSONAL TRAINER & SENIOR FITNESS SPECIALIST

 

Balance/Agility Training is great for all ages because it is fun and promotes improved brain function, coordination, reaction time and balance.  Training incorporates unique equipment and exercises designed to challenge and improve your current level of balance, agility, and body awareness/control decreasing your risk of falling.  It may include a combination of tai chi, qigong, specific drills and obstacle courses using agility ladders, foam pads, cones, balance boards, cones, balls, 1/2 rolls and balance dots.  Balance and Agility Training is even more important for 50+ adults because of the physiologic effects of aging on our neuromuscular system and the increase risk of falling.

 

Dr. Howard LeWine of Harvard Health Publications Blog sites a study published online in the British Medical Journal which analyzed the results of 17 trials that tested the effect of fall-prevention exercises on seniors' risk of falls and fall-related injuries.  "Overall exercise and balance training programs reduced falls that caused injuries by 37%, falls leading to serious injuries by 43%, and broken bones by 61%."

PRE & POST NATAL HEALTH & WELL-BEING
FUNCTIONAL MEDICINE CERTIFIED HEALTH COACH
NATIONAL BOARD CERTIFIED HEALTH & WELLNESS COACH
NASM CERTIFIED PESONAL TRAINER & WOMEN'S FITNESS SPECIALIST

 

Optimal health is essential for you and your baby's well-being which ideally involves developing a healthy lifestyle about a year before trying to conceive.  During this extraordinary time in your life, you will experience many physiological, anatomical, emotional and metabolic changes.  Each woman's experience is unique requiring specific modifications designed for you and your baby's health and safety with regard to sleep, mindfulness/breathing, nutrition and exercise.  Myofascial Release Techniques are beneficial for easing muscle tension associated with your body's physical changes.  A healthy balanced lifestyle during pregnancy prepares your body optimally for delivery and helps you return to your pre-pregnancy body more quickly while also providing your child with the healthiest beginning possible, a precious gift to your child.

 

 LISTEN TO YOUR BODY & TRUST YOUR INTUITION!

Mommy & Me/Family Fitness Sessions

                        

Additional options include "Mom & Baby" or "Family Sessions".  Learning to squeeze in workouts while being active with your children creates quality time for you together and keeps your whole family fit.  Setting up obstacle courses in the back yard with hoops, jump ropes, cones and incorporating crab walks, bear crawls, burpees, along with playing tag together also improves your child's cognitive, central nervous system and motor pattern development while preventing cognitive decline associated with aging for you and improving your coordination and reaction time for fall prevention.  Family fitness activities at the playground or forest preserve create a healthy active family lifestyle.  You'll all be giggling and staying fit while creating cherished memories and healthy lifestyle habits.

 

Trust your intuition as a mom & create healthy habits with your children that last a lifetime!

 

 

IN HOME/AT OFFICE ONE-ON-ONE & SMALL  GROUP TRAINING

 

Train when and where it is convenient for you:  in-home, at-the-office, or a nearby park.  Programs are designed with you as my partner allowing us the freedom to adapt your workouts to your unique schedule, lifestyle, and health needs.  Body weight and band exercises make exercise simple to incorporate anywhere. You choose what suits you best:  short 3-10 minute bouts  of exercise 2-5 times a day or a workout once a day. Using the FMS movement screen, I will recommend specific exercises to improve your motor patterns and movement efficiency as well. Making exercise and eating real whole foods a part of your life is key to feeling better and staying fit.   According to the Center for Disease Control, people who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.  Lower your risk of premature death by doing at least 150 minutes a week of moderate-intensity aerobic activity.

 

According to a recent Australian Diabetes, Obesity and Lifestyle Study, replacing two hours of sitting a day with standing, improved important heart disease risk factors - blood sugar, triglycerides, total cholesterol and HDL cholesterol (good cholesterol).  Click link below for details.

 

WORKOUT BECAUSE YOU LOVE YOUR BODY, not because you hate it!

 

CORRECTIVE EXERCISE for SPORT PERFORMANCE & DAILY LIFE
FMS LEVEL 1 CERTIFIED 
NASM CERTIFIED PERSONAL TRAINER & FORMER GYMNASTICS COACH 

 

Improper posture and dysfunctional movement patterns result in poor, inefficient movement and poor performance which can lead to muscle and/or joint pain and injuries.  I use a functional movement screen (FMS) to design a program for improving your mobility, stability, and movement patterns which results in more efficient movement and reduces your risk of injury. Key to your improvement are Self-Myofascial Release Techniques (SMR) which involve the use of lacrosse/tennis balls, foam rolls, massage sticks and Miracle Balls along with exercises designed specifically for you based on your movement screen.  Enhance your movement efficiency whether your goals are sport performance, work performance, or daily life activities such as lifting children, gardening, or carrying groceries.

 

STOP doing sit-ups!  

Sit-ups lead to back pain!  Learn core exercises that are safer & more effective!

Health Coaching, Personal Training sessions, and Workshops are for guidance purposes, and are not intended to be a substitution for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician with questions regarding a medical condition, or interactions between supplements and prescription medications

Create a Life You Love Staying Active in Nature

Alicia Schoolman of  Struggles to Triumphs Health & Wellness Coaching a business of Simplicity Fitness, llc     

                                                   alicia@strugglestotriumphs.com   847-875-8070

*A Health Coach is your personal ally providing professional guidance and support and is not intended to substitute professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or medical professional with questions regarding a medical condition.

 

Copyright 2015  Alicia Schoolman  ALL RIGHTS RESERVED