Wednesday, January 25
CKH Fitness & Massage Rates
CKH Fitness and Massage Rates
Fitness Package Options**
Try it out! (5 Half Hour sessions or 10 Half Hour sessions)
It is time to start! Starting a healthy lifestyle will make you look and feel younger!
$175 ($35/per session 5 Half Hour)
$300 ($30/per session 10 Half Hour)
Get Started, Get Moving! Fitness Package (10 1 Hour sessions)
It takes 30 days to build a habit, so make fitness your newest habit! The first few weeks we will work one-on-one to help you understand the importance of form, and functionality.
$580 ($58/per 1 Hour session)
Get Inspired! Fitness Package (15 1 Hour sessions)
This package will take you through your first month which is a crucial time where positive habits are created and reinforced.
$825 ($55/per 1 Hour session)
Commit To Get Fit! Package (241 Hour sessions)
The first three months you will learn to become more aware and knowledgeable about exercise and nutrition, which will help you maintain your success long term!
$1250 ($52/per 1 Hour session)
Change Your Life! Fitness Package (36 1 Hour sessions)
After a few weeks of making health and fitness a top priority, be prepared to have a new outlook on life and confidence in your ability to meet challenges in all aspects of your life. Oh yeah, and you might need a new wardrobe!
$1800 ($50/per 1 Hour session)
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Hourly Training Rates
$60/per session **per person 1 Hour
$75/per session Couple Rate 1 Hour
$37/per session **per person Half Hour
$100 Customized Workouts 4 Days of Customized Workouts for you to do on your own
$150 Healthy Meal Plan 14 Days of Healthy Meal Plans designed to coincide with your fitness regimen
$60/session & massage Half Hour Training & Half Hour Massage
$100/session & massage 1 Hour Training & 1 Hour Massage
*Custom packages can also be designed to meet your individual needs. **Rates shown are for one-on-one private sessions. Each additional person per session please adds $20 per session.
All packages over $200 may be set up on installments. Please see us for details.
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Massage Package Options
30 Minute Massage $35
60 Minute Massage $55
90 Minute Massage $80
5 Pack/Half Hour Massage $155
10 Pack/Half Hour Massage $335
10 Pack/Half Hour Training & Massage $600
All packages over $200 may be set up on installments. Please see us for details.
ABOUT CKH FITNESS & MASSAGE
Let our experience serve you! With years in the massage and personal training industry you are in good hands!
NASM-Certified Personal Trainer - National Academy of Sports Medicine
Utah Licensed Massage Therapist - Utah College of Massage Therapy
CPR/AED Certified
American Heart Assoc. February 2011 to February 2013
TRX-Suspension Training Certificate of Completion (Group Course)
Fitness Anywhere August 2010
Utah EMT-B Certified
Tuesday, October 18
Get Moving People!!
Just 1 in 7 U.S. workers is of normal weight without a chronic health problem, according toGallup polling data, and it could be costing the economy more than $153 billion a year in lost productivity from increased sick days.
Gallup polled more than 100,000 full-time workers, and found that two-thirds of the work force is either overweight or obese and nearly half are both overweight and have at least one chronic health problem. The numbers on obesity are calculated using self-reported height and weight, which means the numbers could be even higher. Studies have shownthat people tend to underestimate their weight and overestimate their height.
Workers who were overweight or obese were more likely to miss work than those of normal weight, but chronic health problems were a much bigger factor. Even among those of normal weight, chronic conditions are prevalent, as nearly 60% of those workers report a continuing health issue. Chronic health problems included having ever been diagnosed with a heart attack, high blood pressure, high cholesterol, cancer, diabetes, asthma, or depression; and recurring physical pain in the neck or back or knee or leg in the last 12 months.
http://blogs.wsj.com/economics/2011/10/17/just-1-in-7-u-s-workers-are-normal-weight-without-chronic-health-issue/
Sunday, October 16
Tuesday, September 20
Monday, August 29
Casey K. Henderson Resume
Current: Founder at CKH Fitness and Massage
Certified Personal Trainer at Golds Gym Sandy, Utah
Certified Personal Trainer at Hotel Park City
Past: Member services- A/R at Willow Creek Country Club
Education: Utah College of Massage Therapy
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Social Media Connections:
CKH Fitness Blog (workouts, nutrition, advice)
Linkedin (professional experience, references, and resume)
CURRENT:
Founder CKH Fitness and Massage
Health, Wellness and Fitness industry
February 2009 – Present (2 years 7 months) Customized innovative personal training, Personalized training schedules, Nutritional guidance, In-home training services, Real life functional training, Rehab and therapy training, & Massage services.
Golds Gym Personal Trainer
May 2007- Present (4 years) Structured personal training services, Rehab and therapy training, & Nutrition and weight loss goal setting.
Premier Fitness, Personal Trainer- Hotel Park City
March 2011-Present Intense interval style training with weight loss focus. Specializing in strength training, Kettlbell training classes, Medi-ball classes and boxing classes.
PAST:
Member services- A/R Willow Creek Country Club Health, Wellness and Fitness industry
September 2002 – May 2007 (4 years 9 months)
Certifications:
NASM-Certified Personal Trainer
National Academy of Sports Medicine
Utah Licensed Massage Therapist
Utah College of Massage Therapy
CPR/AED Certified
American Heart Assoc. February 2011 to February 2013
TRX-Suspension Training Certificate of Completion (Group Course)
Fitness Anywhere August 2010
Groups and Associations:
Honors and Awards:
Gold's Gym Feature Trainer of Sandy, Utah
References: Available upon request
Wednesday, June 15
Yoga for Back Pain
The practice- Back Pain and Therapy
Fists Forward Bend- Stand with feet hip-distance apart. Bend your knees and release your torso over your legs until your belly touches your thighs (or as close as you can get). Make two fists and place them in the opposite elbow creases. Relax your back, neck and head, and squeeze fists actively. Fists and bent elbows together are a central nervous system trigger that causes your back muscles to open. You’ll feel it after just a few breaths!
Take 10-20 breaths here, releasing more tension from the back with every exhale.
Wall Plank- Stand in front of a wall at arm’s length. Reach forward from your shoulders and plant your palms on the wall, fingers wide, middle fingers pointing straight at the ceiling. Firm your fingers into the wall and draw your navel back as you lengthen the tailbone towards the floor. Lift your ribs from the pelvis. You want to work with a natural lower back curve but an active belly.
Keep length in your spine as you begin to walk the legs back, folding at the waist, and walking your hands down the wall. Eventually you’ll come to an L-shape as seen here. If you can’t get there today without feeling pain or rounding in the lower back, bend your knees and maintain the proper spinal alignment. As you lift the navel and lower ribs into the body, reach long through the tailbone and legs into the floor while reaching the spine, arms and head towards the wall.
Repeat for 10-20 breaths, then fold into Fists Forward Fold once again.
Downward-Facing Dog- If done properly, this tried-and true asana can be excellent for spinal traction and back health.
Move into the pose with feet hip-distance apart [did you know that’s only two fists-width or so?] and hands shoulder-distance apart. It’s important not to let your back arch too much, which pressurizes the shoulder joints and over-contracts the back muscles. Instead, think of lifting the navel and front ribs, providing a buoyancy in the shoulders and back. Carve the tailbone towards the heels and press back through the inner and outer legs equally. This provides a root, a backward grounding from which you can pull and grow your spine and head forward towards the space between your hands.
Even as you move the shoulders down the back and wrap your outer shoulder blades towards your armpits slightly, press long through the arms and fingers, providing a whole-body realignment and stretch.
Take 5-10 breaths here, then proceed to the next pose.
Pigeon- We should call this pose “Angel of Mercy” for what it can do to rescue your poor aching back. It’s genius at opening the lower body muscles like hamstrings, hip rotators and the iliopsoas muscles, all which can contribute to back pain, without putting too much torque on the already tight back muscles. This releases them by springing open the muscles beneath. It’s a must-do in my yoga sequencing.
From Downward-Facing Dog, bring your right knee behind the right wrist, foot either touching the left hip crease or slightly forward. Stretch the left leg out long behind you, knee and top of the foot facing the floor. Center your hips in space even if they don’t touch the floor. Press your palms into the floor or a yoga block, ground your legs into the mat, and allow your legs to stretch while you let your low back curve and lift up.
Draw your navel and pelvic floor muscles in and send your heart to the sky. To deepen this pose, move your front knee wider and back and creep the back leg longer.
Take 5-10 breaths here, then fold forward, forearms on a block or the floor for a full-body stretch to counter pose. Return to Downward-Facing Dog, then repeat on the other side.
Back Traction Pose- After your last Pigeon, swing your back leg around and come onto your back, knees bent, feet under knees as if to prepare for a Bridge Pose. Grab your yoga block or if you don’t have one, a firmly-rolled yoga mat will do.
Lift your hips, and place the block in the center of your hips (not low back). The block should be the skinny way, in the same direction as your spine, not wide across the hips like your pants line.
Place your hips on the block and gently walk your feet wide. Knock your knees in towards one another for one minute to stretch across the sacrum, and then walk feet and knees together. Lift your knees over your hips until you can relax them but still stay suspended in the air.
This pose will release your iliopsoas muscles even as it detoxes you and provides traction for the low back spine. After about 30 seconds or so, scoot your head further from the shoulders and rest for another 30 seconds. Return to the first variation, feet wide on the floor, knees closer, for a few breaths.
To release, walk the feet under the knees at hip distance. Engage your navel, lift your hips off the block and remove it to the side. Roll slowly down the spine inch by inch and enjoy your new spacious lower back curve and sacrum!
Child’s Pose-Roll over and take Child’s Pose for one minute or more. Try knees wide, big toes closer, but end with knees together for a neutral spinal stretch. If your head doesn’t touch the floor, place a yoga block or fists under your forehead so you can relax completely.
Breathe slowly into your back body, expanding more nourishing energy and space on the inhale, and on the exhales, let ever more tension dissolve.
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