Tay is a phenomenal fitness trainer who consistently goes above and beyond to help his clients succeed. With his guidance and support, I have seen significant improvements in my strength, endurance, and overall fitness levels.
Santavious G
Level: Intermediate•Lessons taken: 23
I had the pleasure of training with Tay before heading off to college as a football athlete, and his sessions are incredibly intense yet effective. He's truly amazing at what he does, and I highly recommend him to anyone looking to elevate their fitness game. His dedication and expertise make every session worthwhile.
Edell G
Level: Beginner•Lessons taken: 17
I cannot recommend Tay enough as a fitness trainer! As a beginner, I was nervous about starting my fitness journey, but Tay made every session not only manageable but genuinely enjoyable. His encouragement and support were incredible, pushing me to believe in myself and keep going even when it got tough. Tay's expertise and positive attitude created a motivating environment that kept me excited to train. Thanks to him, I’ve gained confidence and made significant progress. If you’re looking for a trainer who truly cares and knows how to inspire, Tay is your guy!
Patricia C
Level: Intermediate•Lessons taken: 13
I recommend Tay as a personal trainer for anyone, even as a woman in today whacky world.Trust me, if you're seeking a transformative and supportive fitness experience, once you work out with Tay, you’ll never look back. He’s indeed a game-changer in the world of personal training.
Carol M.
Level: Beginner•Lessons taken: 7
I am 68 years old and began working with Tay, my fitness trainer. Initially, I was intimidated, but he quickly made me feel welcome and comfortable. His expertise truly shines, and I found myself motivated to return for more sessions. I highly recommend Tay to anyone looking for a knowledgeable and supportive trainer. He deserves more clientele!
Locations
These are the locations I've set as being able to provide lessons:
Introduction:
Welcome to your fitness journey! As a beginner, it's important to start slowly and gradually build up your strength and endurance. This fitness training plan is designed to help you improve your overall fitness level and achieve your health and wellness goals. Before starting any new exercise program, it's always a good idea to consult with a doctor or healthcare provider to ensure that it's safe for you to do so.
Week 1-4: Foundation
During the first four weeks of your training plan, the focus will be on building a solid foundation of strength and endurance. You will be introduced to basic exercises that target major muscle groups and improve cardiovascular fitness.
Day 1: Full-body strength training (squat, push-up, plank, lunges)
Day 2: Cardio (20-30 minutes of brisk walking or cycling)
Day 3: Rest or light stretching/yoga
Day 4: Full-body strength training (deadlift, shoulder press, glute bridges, bicep curls)
Day 5: Cardio (20-30 minutes of jogging or elliptical)
Day 6: Rest or light stretching/yoga
Day 7: Active recovery (walk, bike ride, easy swim)
Week 5-8: Progression
As you progress into weeks 5-8, you will start to increase the intensity and duration of your workouts. The goal is to challenge yourself and continue to build strength and endurance.
Day 1: Full-body strength training (step-ups, tricep dips, Russian twists)
Day 2: Interval training (alternating between periods of high intensity and low intensity)
Day 3: Rest or light stretching/yoga
Day 4: Full-body strength training (pull-ups, weighted squats, reverse crunches)
Day 5: Cardio (30-40 minutes of running or swimming)
Day 6: Rest or light stretching/yoga
Day 7: Active recovery (hiking, beach volleyball, dancing)
Week 9-12: Advanced
In the final weeks of your training plan, you will be focusing on advanced exercises and challenging yourself to push past your limits. By now, you should have built a solid foundation of strength and endurance to tackle more intense workouts.
Day 1: High-intensity interval training (HIIT)
Day 2: Strength training supersets (pairing two exercises back-to-back with minimal rest)
Day 3: Rest or light stretching/yoga
Day 4: Cardio (45-60 minutes of cycling or rowing)
Day 5: Circuit training (performing a series of exercises in rapid succession)
Day 6: Rest or light stretching/yoga
Day 7: Active recovery (swimming, rock climbing, kickboxing)
Remember to listen to your body and rest when needed. Stay hydrated, eat a balanced diet, and prioritize getting enough sleep each night. With consistency and determination, you will see improvements in your fitness level and overall well-being. Good luck on your fitness journey!
Lesson 11+Day 11: High-intensity interval training (HIIT)
Day 12: Strength training supersets (pairing two exercises back-to-back with minimal rest)
Day 13: Rest or light stretching/yoga
Day 14: Cardio (45-60 minutes of cycling or rowing)
Day 15: Circuit training (performing a series of exercises in rapid succession)
Day 16: Rest or light stretching/yoga
Day 17: Active recovery (swimming, rock climbing, kickboxing)
Lesson 4-10Day 4: Full-body strength training (deadlift, shoulder press, glute bridges, bicep curls)
Day 5: Cardio (20-30 minutes of jogging or elliptical)
Day 6: Rest or light stretching/yoga
Day 7: Active recovery (walk, bike ride, easy swim)
Day 8: Full-body strength training (step-ups, tricep dips, Russian twists)
Day 9: Interval training (alternating between periods of high intensity and low intensity)
Day 10: Rest or light stretching/yoga
Lesson 2-3Cardio (20-30 minutes of brisk walking or cycling)
Rest or light stretching/yoga
Youth players
Working with kids1. Start by assessing each child's fitness level and goals, taking into consideration their age and any limitations they may have.
2. Design a custom fitness plan for each child that includes a mix of cardiovascular exercises, strength training, flexibility, and balance exercises.
3. Make the workouts fun and engaging by incorporating games, music, and challenges to keep the kids motivated and excited about fitness.
4. Ensure safety by closely monitoring the kids during workouts and providing proper instruction on form and technique.
5. Offer nutrition guidance and promote healthy eating habits to complement their fitness routine.
6. Schedule regular progress checks and adjustments to the fitness plan as needed to help the kids stay on track and reach their goals.
7. Encourage a positive and supportive environment where kids can feel empowered and confident in their fitness journey.
Working with teenagers1. Set achievable goals: Work with each teenager to establish realistic and attainable fitness goals. This could include improving strength, endurance, flexibility, or overall health and fitness levels.
2. Incorporate a variety of exercises: Keep the workouts interesting and engaging by including a mix of cardio, strength training, and flexibility exercises. This will prevent boredom and help teens stay motivated.
3. Emphasize proper technique: Teach teenagers the importance of using proper form and technique during exercises to prevent injury and maximize results. Provide demonstrations and feedback to ensure they are performing each exercise correctly.
4. Progress gradually: Start with basic exercises and gradually increase the intensity and difficulty as the teenagers get stronger and more experienced. This will help prevent burnout and allow for steady progress.
5. Include fun activities: Incorporate activities that the teenagers enjoy, such as team sports, dance, or outdoor games. This will make the workouts more enjoyable and help them stay engaged.
6. Encourage healthy habits: Offer guidance on nutrition, hydration, and rest to help teenagers fuel their bodies properly and recover effectively from workouts.
7. Monitor progress: Keep track of each teenager's progress over time and adjust the workout plan as needed to continue challenging them and achieving their goals.
What you need to bring1. Comfortable workout attire, h20, Towel, Fruit for a post-workout snack, Positive attitude and willingness to push yourself
What I can bringResistance bands, yoga mat, dumbbells, kettlebell stability ball, jump rope, foam roller, H2O, towels
Frequently asked questions
Cancellation Policy
We totally understand that life can be unpredictable and plans might change. That's
why we've got your back with our flexible cancellation policy, designed to give you
peace of mind when booking private sports lessons with our awesome local instructors!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel
within 24 hours of making your booking. We want to make the process as hassle-free as
possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the
number of students joining, we've got you covered there too. You can easily make
these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and
book with confidence, knowing that we're here to accommodate your needs every step of
the way!
Personal Training with Jontavious Timmons
💰$63 weekly lessons
Fitness isn't just about lifting weights; it's about lifting your potential. As a former college athlete with 4 years of experience, I bring a competitive edge and proven training methodologies to help you achieve your personal best. Whether you're aiming to build muscle, shed fat, or simply feel your best, I'll guide you through a tailored approach combining clean eating and intense, but enjoyable, training. No gimmicks, just real food, real workouts, and real results Together, we will develop a sustainable routine that empowers you to achieve lasting health, strength, and confidence. Get ready to fuel your body and transform your life! Be prepared for Vibrant Energy and Good Vibes! ✨
