SERVICES
OUR MISSION
Filley Fit Personal Training was founded upon the idea that all people can benefit from regular exercise. It is our mission to support our San Diego clients in discovering their own, personal reasons to commit to a lifestyle of consistent exercise, physical activity, and healthy habits while implementing quality, research-based methods in the design and implementation of each client’s individualized program.
PERSONAL TRAINING OPTIONS
IN-PERSON and VIRTUAL PERSONAL TRAINING
Sessions consist of one hour, private exercise instruction for one or two person(s) at our Clairemont studio.
Includes:
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Clean, private exercise facility (when gyms are open; otherwise outdoors)
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Accountability - results aren’t achieved without consistency
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Fitness assessment
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Guided goal setting
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Personalized exercise program
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Exercise tracking, reports, and periodic reassessment (quantitative progress)
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Safe and appropriate exercise demonstration, instruction, cueing and progression
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Unlimited exercise consultant services - your resource for questions related to exercise
PAIN MANAGEMENT (San Diego)
A biomechanical approach to management of musculoskeletal pain. This approach heavily considers why pain is manifesting in the first place by appreciating how the human body works as a system as opposed to just individual components.
Details:
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Free consultation and biomechanical assessment
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30 or 60 minute session options
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Emphasis on understanding why pain is occurring in the first place
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Emphasis on teaching clients how to manage pain autonomously
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Exercise instruction to correct pathological biomechanics
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Exercise progression to build upon healthy biomechanical strategies that avoid pain
SMALL GROUP PERSONAL TRAINING
Small group (3-5 persons) personal training in San Diego designed around outcomes desired by the group. The closest thing to one-on-one private training at a fraction of the cost!
Includes:
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Self-selected group. Gather your friends/family and progress together!
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Free group consultation
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Monthly tailored group exercise program
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Group and individual exercise demonstration, cueing, and instruction
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Private facility for group workouts
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Guided self-tracking
LIFELONG FITNESS 55+
Although Filley Fit serves all ages, our primary focus is individuals 55+ San Diego community who want to build or maintain a healthy level of fitness and lifestyle. As we age, physical activity becomes a necessary component of our daily routine if we wish to maintain and age gracefully. Our focus is match your goals, current physical condition and lifestyle with a plan that will help you today and into the future.
WHAT THEY'RE SAYING
Anna N., 72 years young
I am a fairly fit 72-year-old woman whose normal exercise includes yoga and walking. I have osteoporosis, a hip alignment problem that is corrected monthly by a chiropractor, and a history of frozen shoulder. During the height of the pandemic, through inactivity, I lost a lot of whatever fitness I previously had. My upper body and gluteal strength and appearance were noticeably diminished. I have been working with Derek for only about 2 ½ months, twice a week, and I am noticeably stronger, more energetic, and even look a bit more toned. The “normal” aches and pains of aging seem to have almost disappeared and I am even enjoying yard work, previously not my favorite thing, because I feel so good. After an initial intake session, which included a thorough interview and physical assessments, Derek customized a program for me, which he updates after each session and modifies appropriately if I inform him of any unusual soreness. Derek is 100% with me as I do each exercise, running alongside me, giving encouragement and additional tips as we go along, and providing spotting or physical support with weights, when I need it. I am also learning a lot about personal health and exercise physiology because Derek has such a strong education in these areas. I have never before enjoyed exercising in the gym and know I would not have ever gotten into a good routine if not for working with Derek, who makes it all a lot of fun and who feels like a good friend.
SHOULD BE ASKED QUESTIONS
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Will I be sore after every workout?Soreness is normal and expected after the first few sessions, especially when initiating exercise for the first time in one’s life or after a hiatus. Soreness response should subside once your tissues become better conditioned to handle the physical stress exercise induces on the body. Even when well conditioned, soreness can be anticipated after certain exercise sessions where the goal is to progress intensity and drive further adaptations to said physical stressors.
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Is it safe for people 55 and up to lift weights?There is a staggering amount of research that supports people 55+ lifting weights. Maintenance of muscle tissue, fall prevention, improved cardiovascular health, and improved nervous system function are just a few examples of the benefits of lifting weights at any age. As long as the exercise program you are doing is specific to the individual’s needs and physical capacity/limitations, it is safe and extremely beneficial to lift weights.
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Do I need to wear a mask to in-person sessions?You are not required to wear a mask during in-person sessions. You are more than welcome to wear a mask for your own safety/comfort if you choose. Disposable masks are available for all clients upon request.
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How many days per week should I workout?The answer to this question varies highly depending on desired outcomes/goals. The minimum recommendation according to the American Council of Sports Medicine (ACSM) and CDC is 150 minutes per week of moderate intensity cardio activity in addition to 2 days per week of muscle strengthening activities (i.e. resistance training) that work all major muscle groups. Please keep in mind that these are the MINIMUM recommendations for maintenance of cardiorespiratory health and muscular strength.
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How quickly can I expect to lose weight?One’s ability to lose weight is influenced by many factors. Genetics, dietary habits, activity level, age, stress, lean muscle mass, and others all play a cumulative role which determines one’s current weight and ability to gain/lose weight. Many of these factors are considered modifiable (activity level, stress, dietary habits, lean muscle mass, etc.) while others are unmodifiable (genetics, age, gender, etc.). Our goal is to help you make changes to modifiable factors that allow for consistent weight loss at a steady rate. It is hard to make changes to formed habits. Consistent, daily effort is required on our end and yours! We aim to help clients lose 4-8 pounds per month when their primary goal is weight loss. This is considered a healthy amount of weight change each month.
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Download the full list of Frequently Asked Questions and Answers here!
We understand finding a qualified personal trainer can be a daunting task and that Filley Fit Personal Training may not be the best fit for your exercise needs. We consider it our duty to help as many people as possible, client or not, develop a positive relationship and have a great experience with exercise. Here is a list of questions we feel everyone should be asking when considering hiring any personal trainer/coach. In our opinion, a competent trainer/coach should be more than happy to discuss any or all of these questions with you honestly and confidently during an initial consultation. Anything less than that is a red flag and we would recommend moving on to the next candidate.