Flow Fitness Training
Training Programs
* Melissa is now an approved master trainer for the Gliding Disc system! Bring a training to your facility and see what all the excitement is about! We offer introductory workshops as well as more advanced training opportunities. We also offer all gliding disc products at a discount. Contact Melissa for more information.
WORKSHOPS
STEPTACULAR! step choreography workshop
This workshop is designed for the new and experienced step instructor. Techniques for developing interesting choreography in an easy to follow format, as well as communication and motivational techniques will be explored. Receive all the tools you need to design your own awesome step class that will keep students coming back for more! This workshop will cover lots of choreography that can be adapted to meet the needs of all your students. (Approved for 2 AFAA credits)
SUPERSCULPT - unique strength and stability workshop
This workshop will provide endless options for interesting sculpting exercises for all muscle groups using a variety of equipment. Several techniques will be explored to keep students motivated, challenged, and excited to come to your class! *Also great for personal trainers! (Approved for 2 AFAA credits)
STEP TIMES FOUR - multi-step workshop
This workshop will showcase a fun and innovative step class that is four times the fun of traditional step. Students share steps and travel in all directions for a dynamic and challenging step experience. Techniques for building patterns and adapting them to the multi-step environment will be reviewed. (Approved for 2 AFAA credits)
"FUN"CTIONAL STRENGTH - lower body and core training workshop
This workshop will review innovative strength training techniques using a variety of equipment to train movements instead of single muscle groups. Give your clients more for their money with exercises that will translate to better posture and performance. *Great ideas for personal trainers!(Approved for 2 AFAA credits)
STEP AROUND THE WORLD - step choreography workshop
This workshop will provide instructors with unique step combinations that will travel 360 degrees around the step to provide students with lots of variety to keep them challenged and motivated. Combinations will be presented using the step both vertically and horizontally. (Approved for 1.5 AFAA credits)
SCULPT CHALLENGE - total body functional strength workshop
This workshop will utilize the body bar and gliding discs to work all muscle groups. Unilateral movements and balance challenges will be added to traditional exercises, and multiple exercises will be combined, to increase interest level and to provide more challenge and better results for your students. Participants in this workshop will learn skills to design classes that offer something familiar, yet also new and different. (approved for 1.75 AFAA credits)
2009 Programs:
February 7, Best Fitness, Albany, NY
12:00 to 2:00 PM - Step Around the World
3:00 PM to 5:00 PM - Sculpt Challenge
March 28, Aspen Athletic Club, Cicero, NY
1:00 PM to 3:00 PM - Body Bar - Basics and Beyond
April 5, Buffalo Athletic Club, Buffalo, NY
1:00 PM to 3:00 PM - Step Around the World
3:30 PM to 6:00 PM - Sculpt Challenge
April 26, North Area YMCA, Liverpool, NY
2:30 PM to 5:00 PM - Sculpt Challenge
May 17, Norwich YMCA, Norwich, NY
12:30 PM to 3:00 PM - Sculpt Challenge
3:30 PM to 5:30 PM - "FUN"ctional Strength
September 20, Rochester Athletic Club, Rochester, NY -- SOLD OUT!
12:30 PM to 2:30 PM - Step Around the World
3:00 PM to 5:00 PM - "FUN"ctional Strength
September 26, Bethlehem YMCA, Bethlehem, NY
12:30 PM to 2:30 PM - Cardio, Core and More
3:00 PM to 5:00 PM - "FUN"ctional Strength
October 4, Oswego YMCA, Oswego, NY
12:30 PM to 2:30 PM - STEPTACULAR!
3:00 PM to 5:00 PM - Sculpt Fusion
November 8, Bally Total Fitness, Syracuse, NY
12:30 PM to 2:30 PM - Step Around the World
3:00 PM to 5:00 PM - Sculpt Fusion
2008 Programs:
March 9th, East Area Family YMCA, Fayetteville, NY
10:00 - 12:00 multistep
12:30 - 2:30 "fun"ctional strength
April 12, BEST Fitness, Schenectady, NY
10:00 - 12:00 multistep
12:30 - 2:30 "fun"ctional strength
May 18, JCC, Buffalo, NY
11:30 - 2:00 steptacular
2:30 - 4:30 - supersculpt
June 1, North Area YMCA, Liverpool, NY
12:00 - 2:00 "fun"ctional strength
September 27 - Schnectady, NY at Best Fitness
Step Times Four - 12 PM to 2 PM
"FUN"ctional Strength - 2:30 PM to 4:30 PM
October 4 - Buffalo Athletic Club
Step Around the World - 12 PM to 2 PM
"FUN"ctional Strength - 2:30 PM to 4:30 PM
October 18 - Binghamton, NY at YMCA
STEPTACULAR! - 10 AM to 12:30 PM
"FUN"ctional Strength - 1:00 PM to 3:00 PM
November 2 - Syracuse - North Area YMCA
Supersculpt - 10:30 AM to 12:30 PM
November 16 - Syracuse - Downtown YMCA
"FUN"ctional Strength - 10:30 AM to 12:30 PM
November 23 - Fayetteville, NY - Fitness Forum
Sculpt Challenge - 12:30 PM to 2:30 PM
WORKSHOPS
If you would like information regarding hosting a workshop, please contact Melissa Weigelt at 315-247-6452 or via email at Melissa@flowfitnesstraining.com.
STEPTACULAR! step choreography workshop
This workshop is designed for the new and experienced step instructor. Techniques for developing interesting choreography in an easy to follow format, as well as communication and motivational techniques will be explored. Receive all the tools you need to design your own awesome step class that will keep students coming back for more! This workshop will cover lots of choreography that can be adapted to meet the needs of all your students. (Approved for 2 AFAA credits)
SUPERSCULPT - unique strength and stability workshop
This workshop will provide endless options for interesting sculpting exercises for all muscle groups using a variety of equipment. Several techniques will be explored to keep students motivated, challenged, and excited to come to your class! *Also great for personal trainers! (Approved for 2 AFAA credits)
STEP TIMES FOUR - multi-step workshop
This workshop will showcase a fun and innovative step class that is four times the fun of traditional step. Students share steps and travel in all directions for a dynamic and challenging step experience. Techniques for building patterns and adapting them to the multi-step environment will be reviewed. (Approved for 2 AFAA credits)
"FUN"CTIONAL STRENGTH - lower body and core training workshop
This workshop will review innovative strength training techniques using a variety of equipment to train movements instead of single muscle groups. Give your clients more for their money with exercises that will translate to better posture and performance. *Great ideas for personal trainers!(Approved for 2 AFAA credits)
STEP AROUND THE WORLD - step choreography workshop
This workshop will provide instructors with unique step combinations that will travel 360 degrees around the step to provide students with lots of variety to keep them challenged and motivated. Combinations will be presented using the step both vertically and horizontally. (Approved for 1.5 AFAA credits)
SCULPT CHALLENGE - total body functional strength workshop
This workshop will utilize the body bar and gliding discs to work all muscle groups. Unilateral movements and balance challenges will be added to traditional exercises, and multiple exercises will be combined, to increase interest level and to provide more challenge and better results for your students. Participants in this workshop will learn skills to design classes that offer something familiar, yet also new and different. (approved for 1.75 AFAA credits)
STRENGTH BAR - BASICS AND BEYOND
This workshop will provide participants with lots of inspiration and ideas to bring their sculpting classes to the next level. Supersetting techniques and a functional approach will be used with the body bar to assist instructors in keeping students motivated, challenged, and achieving results. (approved for 1.75 AFAA credits)
CARDIO, CORE, AND MORE - full body cardio and strength *new!
This workshop will utilize a variety of equipment to work all muscle groups and burn lots of calories, using a circuit training approach. This class will appeal to your students who are looking for a challenging workout without any fancy choreography. (approved for 2 AFAA credits)
SCULPT FUSION - mind body inspired sculpting and stretching *new!
This course is for those who love to strength train but are looking for something different to sculpt the entire body with a more mindful approach. Traditional strength training will be combined with a functional approach and mind-body principals to help you give your students a challenging workout that leaves them feeling empowered and rejuvenated. A yoga inspired stretching segment will be included as well. (approved for 2 AFAA credits)
STEP, STABILIZE, AND STRETCH - step choreography workshop *new!
This course will offer fun and interesting step patterns that will help you keep your students motivated and challenged. Techniques for layering will be reviewed so that options can be offered for all levels. Balance training exercises will be infused throughout the step routine to add interest challenge, and core training. This workshop will finish with a relaxing yoga segment to calm the mind and rejuvenate the body. (approved for 2 AFAA credits)
DYNAMIC DEFINITION - full body sculpting *new!
If you are looking for unique ways to sculpt all muscles using creative sequencing, this is the workshop for you. The body bar, hand weights and gliding discs will be used to create a challenging workout to help your students bring their workout to the next level and get amazing results!
DYNAMIC DEFINITION - full body sculpting *new!
If you are looking for unique ways to sculpt all muscles using creative sequencing, this is the workshop for you. The body bar, hand weights and gliding discs will be used to create a challenging workout to help your students bring their workout to the next level and get amazing results!
GLIDING BASIC TRAINING
*new!
This workshop offers an introduction to the Gliding program, the gliding discs and exercises, technique, and application for a variety of fitness classes. The training will cover applications for stand alone gliding classes and gliding integrated into various preexisting classes.
NO EQUIPMENT NECESSARY! *new!
"Mind-body meets boot camp" in this unique barefoot conditioning class. Maximize your workouts and minimize the equipment! If you desire full body conditioning that is interesting and effective without any clean up, this is the workshop for you. Dig a little deeper and think outside the "toy box".
*new!This workshop offers an introduction to the Gliding program, the gliding discs and exercises, technique, and application for a variety of fitness classes. The training will cover applications for stand alone gliding classes and gliding integrated into various preexisting classes.
NO EQUIPMENT NECESSARY! *new!
"Mind-body meets boot camp" in this unique barefoot conditioning class. Maximize your workouts and minimize the equipment! If you desire full body conditioning that is interesting and effective without any clean up, this is the workshop for you. Dig a little deeper and think outside the "toy box".
This workshop offers a direct way to increase and strengthen your major muscle groups simply by using a shift in focus with your own body weight … no clean up required!
2010 Programs:
January 24, Best Fitness, Schenectady, NY
12:30 PM to 2:30 PM - Step, Stabilize and Stretch
3:00 PM to 5:00 PM - Body Bar - Basics and Beyond
February 7, SUNY Oswego, Oswego, NY
12:00 PM to 2:00 PM - SUPERSCULPT
2:30 PM to 4:30 PM - CARDIO, CORE, AND MORE
March 21, East YMCA, Fayetteville, NY
12:30 PM to 2:30 PM - STEP, STABILIZE, AND STRETCH
3:00 PM to 5:00 PM - CARDIO, CORE, AND MORE
April 17, North East Family YMCA, Amherst, NY
12:00 PM to 2:00 PM - CARDIO, CORE, AND MORE
2:30 PM to 4:30 PM - "FUN"CTIONAL STRENGTH
May 16, Cicero Sports Center, Cicero, NY
12:30 PM to 2:30 PM - Dynamic Definition
May 22, Rochester Athletic Club, Rochester, NY
12:00 PM to 2:00 PM - CARDIO, CORE, AND MORE
2:30 PM to 4:30 PM - Sculpt Challenge
| August 29, Clay, NY North Area YMCA (prices increase after August 15th) |
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| 12:00 PM to 2:00 PM - CARDIO, CORE, AND MORE | $30 | |
| 2:30 PM to 4:30 PM - GLIDING BASIC TRAINING | $30 | |
| Both Classes | $50 |
| September 19, Schenectady, NY Best Fitness (prices increase after September 5th) |
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| 12:30 PM to 2:30 PM - NO EQUIPMENT NECESSARY! | $30 | |
| 3:00 PM to 5:00 PM - DYNAMIC DEFINITION | $30 | |
| Both Classes | $55 |
| September 26, Cicero, NY Aspen Athletic Club (prices increase after September 10th) |
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| 3:00 PM to 5:00 PM - No Equipment Necessary | $30 |
| October 3, Buffalo, NY Delaware Family YMCA (prices increase after September 20th) |
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| 12:00 PM to 2:00 PM - GLIDING BASIC TRAINING | $35 | |
| 2:30 PM to 4:30 PM - NO EQUIPMENT NECESSARY! | $35 | |
| Both Classes | $60 |
| October 16, Rochester, NY Rochester Athletic Club (Greece Ridge Mall) (prices increase after October 2nd) |
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| 12:30 PM to 2:30 PM - STEP, STABILIZE, AND STRETCH | $35 | |
| 3:00 PM to 5:00 PM - NO EQUIPMENT NECESSARY! | $35 | |
| Both Classes | $60 |
2009 Programs:
February 7, Best Fitness, Albany, NY
12:00 to 2:00 PM - Step Around the World
3:00 PM to 5:00 PM - Sculpt Challenge
March 28, Aspen Athletic Club, Cicero, NY
1:00 PM to 3:00 PM - Body Bar - Basics and Beyond
April 5, Buffalo Athletic Club, Buffalo, NY
1:00 PM to 3:00 PM - Step Around the World
3:30 PM to 6:00 PM - Sculpt Challenge
April 26, North Area YMCA, Liverpool, NY
2:30 PM to 5:00 PM - Sculpt Challenge
May 17, Norwich YMCA, Norwich, NY
12:30 PM to 3:00 PM - Sculpt Challenge
3:30 PM to 5:30 PM - "FUN"ctional Strength
September 20, Rochester Athletic Club, Rochester, NY -- SOLD OUT!
12:30 PM to 2:30 PM - Step Around the World
3:00 PM to 5:00 PM - "FUN"ctional Strength
September 26, Bethlehem YMCA, Bethlehem, NY
12:30 PM to 2:30 PM - Cardio, Core and More
3:00 PM to 5:00 PM - "FUN"ctional Strength
October 4, Oswego YMCA, Oswego, NY
12:30 PM to 2:30 PM - STEPTACULAR!
3:00 PM to 5:00 PM - Sculpt Fusion
November 8, Bally Total Fitness, Syracuse, NY
12:30 PM to 2:30 PM - Step Around the World
3:00 PM to 5:00 PM - Sculpt Fusion
2008 Programs:
March 9th, East Area Family YMCA, Fayetteville, NY
10:00 - 12:00 multistep
12:30 - 2:30 "fun"ctional strength
April 12, BEST Fitness, Schenectady, NY
10:00 - 12:00 multistep
12:30 - 2:30 "fun"ctional strength
May 18, JCC, Buffalo, NY
11:30 - 2:00 steptacular
2:30 - 4:30 - supersculpt
June 1, North Area YMCA, Liverpool, NY
12:00 - 2:00 "fun"ctional strength
September 27 - Schnectady, NY at Best Fitness
Step Times Four - 12 PM to 2 PM
"FUN"ctional Strength - 2:30 PM to 4:30 PM
October 4 - Buffalo Athletic Club
Step Around the World - 12 PM to 2 PM
"FUN"ctional Strength - 2:30 PM to 4:30 PM
October 18 - Binghamton, NY at YMCA
STEPTACULAR! - 10 AM to 12:30 PM
"FUN"ctional Strength - 1:00 PM to 3:00 PM
November 2 - Syracuse - North Area YMCA
Supersculpt - 10:30 AM to 12:30 PM
November 16 - Syracuse - Downtown YMCA
"FUN"ctional Strength - 10:30 AM to 12:30 PM
November 23 - Fayetteville, NY - Fitness Forum
Sculpt Challenge - 12:30 PM to 2:30 PM
