Certified Master Trainer, L4
A Bit About Sandra-C...
Former 100-m sprinter,110-m hurdler, current Ladies Professional Golf Association (LPGA-Amateur) competitive member, LPGA Teaching Candidate and Certified Personal Trainer (Master Level4) obtained through International Sports Sciences Association and additional modalities through National Academy of Sports Medicine.
Sandra-C’s experience as a competitive golfer gives her a significant advantage in coaching athletes. She understands the physical and mental demands of high-level sports and uses this knowledge to tailor her training programs. Her firsthand experience with the rigours of professional sports allows her to empathize with her clients, pushing them to reach their full potential while emphasizing injury prevention and proper nutrition all her specialty certifications.
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Sandra-C emphasizes the comprehensive nature of her training approach which is crucial when training athletes safely.
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Sandra-C’s passion for fitness and well-being has driven her journey. "My fitness is vital to my well-being.”
By leveraging her professional athletic experience, Sandra-C has crafted a unique playbook for success in personal training. Her journey underscores the importance of comprehensive education and the value of experience in shaping effective fitness coaching.
My Certifications...
Certified Personal Trainer
Certified Nutritionist
Certified Exercise Therapist
Certified Corrective Exercise Specialist
Certified Strength & Conditioning Specialist
Certified Pilates Instructor
(Mat work)
Certified Glute Specialist
Certified Yoga Instructor
CPR/AED/First Aid
Certified Golf Fitness Specialist
Certified Women's Fitness Specialist
Certified Senior Fitness Specialist
I design personalized fitness programs based on clients’ goals and fitness levels. I instruct on exercise techniques, monitor progress and motivate clients to achieve their objectives.
I assess clients' dietary needs and create personalized nutrition plans to help them achieve their health goals by teaching heart-healthy eating habits to fuel longevity and performance. By staying updated on nutrition research and trends, I provide education on healthy eating habits, food choices, and lifestyle modifications. Additionally, I monitor progress, offer support, and adjust plans as necessary to ensure optimal results for my clients.
I design and implement individualized exercise programs for clients with various medical conditions or physical limitations. I assess clients' physical abilities, set achievable fitness goals, and provide ongoing support/motivation throughout the therapy process. Additionally, I educate clients about proper exercise techniques, monitor progress, and adjust programs as needed to ensure safety and effectiveness.
I assess and address movement dysfunctions and imbalances. I develop personalized exercise programs to help clients reduce stress on the cardiovascular system to improve clients' overall function, reduce pain, and enhance performance. By utilizing specific corrective techniques, I help clients restore proper movement patterns and prevent future injuries. My expertise is essential for individuals recovering from injuries or seeking to improve their physical well-being.
I develop and implement strength training and conditioning programs for athletes and active individuals to improve overall cardiovascular endurance and heart function. I assess the physical capabilities of client, design customized workout plans, and monitor progress to enhance performance and prevent injuries. I also educate clients on proper techniques and recovery strategies to support their fitness goals.
I ensure a safe and effective workout experience using floor mats. I possess in-depth knowledge of Pilates techniques and principles, demonstrating proper form and alignment while providing modifications for various skill levels. Additionally, I create a positive and motivating environment, offer personalized feedback, and maintain a thorough understanding of anatomy and injury prevention.
I focus on strengthening and developing the glute muscles. I design personalized workout programs that also educates clients on proper form and technique which incorporates various hypertrophy exercises targeting the glutes for growth, shaping and toning. This involves assessing clients' fitness levels, tracking their progress, and providing motivation and support to help them achieve their goals. Additionally, I may offer nutritional guidance and lifestyle tips to enhance overall performance and well-being.
I lead yoga sessions and guide clients through various poses focusing on balance and flexibility (excluding meditation). I create a welcoming and supportive environment, ensuring sessions are suitable for different skill levels. In addition to demonstrating poses, I offer modifications and adjustments to help clients achieve their personal goals.
I am equipped with the skills to respond effectively in emergency situations. I am committed to safety and preparedness by being educated in essential techniques for performing cardiopulmonary resuscitation (CPR), using an automated external defibrillator (AED), and administering basic first aid. I am trained to recognize signs of medical emergencies and act quickly to provide assistance, potentially saving lives.
I teach golf players how to improve their golf scores while avoiding injuries related to repetitive movements. I will perform fitness assessments that are specific to my clients needs with corrective exercise therapy, when necessary. I will train on how to improve flexibility in hip flexors, shoulders, torso rotation for a better and efficient golf swing, resulting in increased golf-head speed to drive the ball further with decreased chance of back, shoulder and wrist injury. I include integrated training principles and customized programs that are specific to golf in clients' regular exercise routines. I maintain vast knowledge of golf biomechanics, exercises, and routines that will propel my clients to the next level in their golf game.
I provide tailored fitness programs designed specifically for women's unique health needs and goals. I offer guidance on proper exercise techniques, nutritional advice, and motivation to help clients stay committed to their fitness journey. Also, pre and post natal exercises designed with related pelvic floor strengthening. By creating a supportive and empowering environment, I help all women build confidence, increase strength, and improve overall well-being. With my expertise, clients can achieve sustainable results and enhance their quality of life.
As fitness plays a crucial role in enhancing the health and well-being of older adults, I assess individual fitness levels and create personalized exercise programs that focus on improving strength, flexibility, balance, and cardiovascular health. I also provide education on safe exercise practices, helping clients to prevent injuries and maintain an active lifestyle. By offering support and motivation, I empower seniors to achieve their fitness goals and enhance quality of life, reducing heart disease all while staying active.
Certified Stretching and Flexibility Coach
I help clients improve their overall mobility and range of motion, which is essential for athletic performance and daily activities. I provide personalized stretching routines tailored to individual needs, ensuring clients perform stretches safely and effectively. Additionally, I educate clients on proper techniques, helping to prevent injuries and enhance recovery. With regular guidance, clients can experience increased flexibility, reduced muscle tension, and improved posture.