Sawyer's Functional Fitness takes a holistic and longevity focused approach that emphasizes these four areas with each training session:
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1. Lifting weights! And eventually heavier weights, to build lean muscle mass, stimulate hormones that increase bone density, improve cardiovascular health, and it even helps mobilize our joints.
I'll teach you good form and breathing techniques to achieve the benefits of lifting while avoiding injury.
2. Plyometrics and agility training to help our muscles respond quickly.
We’ll train the “fast twitch” muscles that keep your body responsive, so you’re ready to take on everything from daily activities to your favorite sport.
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3. Cardio training keeps your heart and respiratory system strong.
Metabolic conditioning looks at building efficiency in the 3 human energy pathways, ATP-PC, Glycolytic and Oxidative systems.
Cardio and METCON training come in many forms (and is always the most sweaty) with the use of : medium intensity intervals, high-intensity intervals, explosive, and steady-state training. We’ll use it all to build your cardio and metabolic fitness.
4. Mobility and soft tissue care aids in recovery and movement well-being.
Working out is only part of the equation. Attention to joint and soft tissue mobilization, and muscle recovery will help you perform optimally every time you’re at the gym, and every day outside of it. ​​
Sessions Offered
Single Session Training Or Single Session Mobility Add On
1 Session
$50 / 1 hr Training Session
$25 / 30 min Mobility Session
For new client single sessions, we will go over your goals, exercise questions, training history, and any concerns you may have. We may tour the facility, get into some basic movement warmups, perform movement assessments, and create an ideal plan for your future sessions and training goals. Be prepared to move, but you most likely won't get too sweaty.
Returning clients may purchase a single session anytime to fit their needs and schedule.
Mobility training sessions are added onto an existing client session. Designed to enhance joint flexibility, improve posture, and boost physical performance. Ideal for anyone looking to dig deeper and increase their range of motion and relieve movement or incident related pain.
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Twice Per Week/ 1 Month Package
8 - 1 hr Sessions
$360
This package deal saves you $5.00 per session!
Three Per Week/ 1 Month Package
12 - 1 hr Sessions
$450
This package deal saves you $12.50 per session!
A great plan to get formally acquainted with gym equipment, safe operation, and kick off your new program.
Dive fully into your training, perfect form, set personal records, and improve conditioning. Twice a week gives you a commitment opportunity that isn't too intensive yet is engaging, and progressive to your fitness journey.
The three per week package provides the most hands on, eyes on you, hard work, and progressive experience.
This opportunity will provide you with the most progress and engagement to reach your goals, cement movement quality, crush personal records, overcome mobility restrictions and pain free moving. While some clients may jump into three sessions per week- we recommend a few single sessions or a month of twice a week before upgrading.
Begin anytime! Viroqua Athletic Club members can pay per session or save with a month commitment. Pay online or in person!
Programing And Tools
Exercise programing is the idea of creating a structured template - using scientifically backed training schemes, specific exercise selection, and utilizing variables of sets, reps, tempo, time frame of activity and rest to best suit your goals. It's a plan that is designed to improve physical fitness and overall health through a variety of physical activities.
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I'll create a program that is entirely tailored for you and your goals. Goals are established during our first session and implemented on our second. Every exercise we perform can be either regressed or progressed based on the client's needs or preferences.
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I utilize a whole gym approach in my training, using tools such as: ​
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Cardio and strength machines
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TRX and resistance bands
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"Free weights" such as kettlebells, dumbbells and barbells
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Jump ropes and jump boxes
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Bike and rowing machines
The goal of training is to have fun, move, and feel better! If training is reducing our range of motion, keeping us so stiff or sore to operate normally than we may need to take a step back and reevaluate our goals.
**Coaching takes place at the Viroqua Athletic Club.
Build Muscle
Move Pain Free
Lose Fat
Learn Skills
Develop Strength
Gain Mobility