Fitness Coaching Personal Training

My goal is to provide you with the information, coaching, practice, and support you need to live longer, healthier and happier with minimal illness, injury, and stress!

“I will not sacrifice your long term health for short term results. I am committed to your health and fitness for the rest of your life. Now that’s a LIFETIME WARRANTY everyone needs!”

I'm a Certified Personal Trainer but I have obtained Advanced Nutrition Certification because I know that my clients need to pair a healthy diet with their workouts in order to LIVE LONGER, HEALTHIER, AND HAPPIER. When you combine my Bachelor's Degree in Health and Fitness with my Personal Trainer Certification and Advanced Nutrition Certification you get a holistic approach that focuses on your short term and long term health and fitness. I’m not just a personal trainer giving you a workout. I have been a registered Life Coach since 2020 but have been providing Life Coaching to my Personal Training clients since 2015 because I realized that my clients always need more than just a workout. I have a private gym in Louisville KY with 600 square feet to train as many as 4 clients at once or as little as 1 client. My Private Gym is designed with all your goals in mind. But I am also a mobile personal trainer with a Mobile Gym in my large  cargo van to bring all the equipment you'd need to burn fat and build muscle. 

I have all my clients tell me their goals and expectations that they have with me. Most clients give me a goal weight and other short term goals, but I want all my clients to set a long term goal to live to 100! Sounds crazy but even with bad family history of disease, studies show that you can still live to 100 years old if you follow the right diet, workout program, and other healthy lifestyle choices. 

Just because you reach a short term weight goal doesn’t ensure that you’ll live longer healthier and happier. There are plenty of fad diets out there and if you can stand their side effects then you can get quick weight loss but the long term risk of illness and disease, like colon cancer, aren’t worth the risk. And studies prove that the majority of people that lose weight with a fad diet gain all of that weight back and more. I know you’ve heard about the Biggest Loser TV show but have you ever heard about how many contestants gain their weight back? That’s because that show along with mainstream personal training and nutritionists focus on short term results not long term results. I will not sacrifice your long term health for short term results. I am committed to your health and fitness for the rest of your life. Now that’s a lifetime warranty everyone needs!

My Mottos

"Do try this at home."

"Bring home the workout."

"There's no gym like home."

"Home is where the workout is."

"This time it's Personal... Training."

"Up close and Personal... Training.

When I lose weight is it always fat that I'm losing and how can I know? This is one of the most important questions to ask because a lot of trainers focus on your weight without focusing on fat loss and it is possible to lose muscle mass if you don't have the right exercise plan and diet plan. This will make the number on the scale look good but your body appearance in the mirror not so good. The most affordable and effective way to measure your progress includes a combination of several things: progress pictures of several poses, tracking particular lifts to ensure that you are able to do the same weight or more weight in the same number of repetitions or more to prove that you are maintaining or gaining muscular strength, body measurements with a tape measure and/or body fat calipers. Depending on how much fat you have on your body, body fat calipers may not be as accurate as circumference measurements. They should also inform you that weight loss also includes water weight and if you don't stick to a diet plan with a fixed ratio of macronutrients (Carbs, Protein, Fat) then you won't know for sure that you're losing fat or large amounts of muscle or water weight.

Do you recommend supplements? If they say yes you should reconsider using them because supplements are not regulated by the Food and Drug Administration. Multivitamins, protein powders, diet pills, fiber supplements, etc are not regulated or tested by the FDA at all, so I don't recommend them to my clients. If you follow my diet meal plan then you will consume all of the vitamins that your body needs and you won't need any supplements. There have been too many documented cases of harmful effects of supplements and studies showing that supplements do more harm than good unless prescribed by a doctor. If a personal trainer takes it a step further and tries to sell you supplements then you know they don't have your best interest at heart and will jeopardize your health to make some extra money. Green tea extract and caffeine are the only supplements scientifically proven to aid fat loss but only at high dosages and they only help you lose about 1 pound a month. There are other habits that you can focus on that will have more of an impact and help you long term.

Can I lose more than the doctor recommended 1-2 pounds per week? This can be a confusing question for some people. The short answer is yes. But if you lose more than 2 pounds per week you might only be losing water weight and not extra fat, and you are at risk of losing muscle. This is why it is best to lose weight with a certified personal trainer that tracks your progress like I mentioned earlier to ensure that when you lose more than 2 pounds that you aren't losing muscle and if you lose less than 2 pounds in a week that you are gaining muscle. 

How do you know how many calories I’m burning? Most trainers will use estimates based on your weight, intensity of training, and duration but it’s not that accurate and can over estimate your calorie burn. That’s why I will have you wear a Bluetooth heart rate monitor connected to a chest strap for me to see your heart rate throughout our entire workout. That way I can assure that you’re burning the number of calories you need to meet your calorie deficit goal. And it will help me determine if you can train harder or if you need to rest. Without this, other trainers won’t know if you really need a rest when you ask for it, so they can over train you to injury and cause a huge setback in your timeline.

Great question but the answer greatly depends on your goals. If you asked your dentist how much brushing do I need to do each day you’d probably get different answers from different dentists. Some would say way at least once a day others would would be more specific and day at least once before bed but if you want 100% certainty that you won’t develop cavities the answer is to brush, floss, and user mouthwash with fluoride after every single meal and snack. That probably doubts insane to a lot of people but it’s a habit worth developing to and the excruciating pain of dental surgery. 

Most Personal Trainers would tell you what their Personal Training Certification taught them which is 30-60 minutes on most days of the week which means 4 out of the 7 days in a week. Another Personal Trainer may tell you that you don’t need to exercise you just need to be moving for 60 minutes everyday. Those are completely different answers but they are both educated answers provided by professional health and fitness organizations. 

But the real truth should come from the studies and research done to determine how much exercise and what type of exercise is needed to live as long as humanly possible with the best quality of life. To answer this question you could read The Blue Zones by Dan Buettner which is an explanation and key findings of research on groups of people in a town or city that live more than 100 years. Or you could read the book How Not to Die by Dr. Greger which is a collection of thousands of studies done on Health, Nutrition, and Exercise. 

The Blue Zones recommendation is to increase your Non Exercise Activity Thermogenesis by moving more. He recommends simple trades everyday life walking up the stairs instead of taking the elevator or escalator. Or walking instead of taking a taxi, or train a few blocks. Or riding your bike several miles instead of driving. But he doesn’t really answer the specifics of the question how much to exercise other than saying to do about 2.5 hours of light movements a day. But what if you enjoy more intense exercise? 

Dr. Greger answers this question after studying hundreds of scientific studies on exercise and health. His answer is much for detailed and unfortunately more like three proper hygiene recommendation for you teeth after each meal or snack. Dr. Greger finds that you should get at least 90 minutes of moderate activity exercise (40%-60% of your maximum heart rate) or 60 minutes of High Intensity exercise (Above 60% of your maximum heart rate) EVERY SINGLE DAY!!! Yes EVERY SINGLE DAY!!! Now you are probably understanding why a Personal Trainer is so important in helping you increase your Frequency and Time of exercising! All of my new clients ask me how many times a week I recommend to train them each week and I tell them it depends on what they can afford and how many days they’ll realistically exercise in their own. Most people can manage to exercise on their own twice a week so I recommend new clients start with 5 days with me for the first 2 weeks. Then I recommend reducing it to 4 days the third week then 3 days a week the fourth week and going forward. 

Nutrition Diary

I include Nutrition monitoring with both packages, but I won’t respond to your food diary on weekends,  weeks/days you’re on vacation or don’t train, and  weeks/days I’m on vacation. 

Prices

I change my prices like any business to adapt to demand, increased costs, etc. You might get a discounted/reduced rate for your first package and when you go to buy another package my prices may have increased and you will need to pay the new rate. 

Cancellations

If you reschedule your session for another time that week there won’t be any cancellation charge. If we can’t find a time that week to reschedule, then you will be charged for the full session. You must notify me of the cancellation by text or email and reschedule your session by at least 12 hours before your scheduled session.

Reservations

I accept reservations on a first come first serve basis. I can't reserve future sessions you haven't paid for. I recommend paying for a new package at least 2 weeks before your sessions run out so someone else doesn't take your days and times. 

Expiration

If you buy a 20 session package you get 3 months to use your sessions or unused sessions will expire. If you buy a 10 session package you get 2 months to use your sessions or unused sessions will expire.

Commitment

If you aren’t committed then you can’t get the results you want. That’s why I give discounted rates to clients that are more committed and buy more sessions in advance. There are no refunds, so If you need more time to get to know me and my approach then you can pay full price for 1 session at a time or start with 10 sessions instead of 20.

Liability Waiver & Informed Consent

I, the undersigned, being aware of my own health and physical condition, and having knowledge that my participation in any exercise program may be injurious to my health, am voluntarily participating in workouts created by Charlie Pait or All in 1 Coach. If training is for someone else the parent or guardian must sign and date below. Having such knowledge, I hereby release Charles Pait, from liability for accidental injury or illness now or in the future which I may incur as a result of participating in the said physical activity. I hereby assume all risks connected therewith and consent to participate in said program. I agree to disclose any physical limitations, disabilities, ailments, or impairments which may affect my ability to participate in said fitness program and diet. I have read the PARQ form and filled it out honestly and accurately.

I agree to allow All in 1 Coach to take photos of me for advertising and I will email All in 1 Coach if I have any restrictions for how the photos are used for advertising. I understand that future payments are still subject to the terms in this contract. I, the undersigned, have read all of the above terms and by signing below, I agree to all terms in this contract. Any questions that I had were answered to my satisfaction.