Fitness health and wellness: enhancing longevity

I provide individual personal training, couples personal training, and small group personal training along with fitness coaching to people in Walnut Creek, California and the surrounding area.

Service areas include:

  • Alamo
  • Blackhawk
  • Clayton
  • Concord
  • Danville
  • Diablo
  • Lafayette
  • Orinda
  • Pleasant Hill
  • Rossmore
  • Walnut Creek

I work with adults, both men and women, of all ages who are busy and struggle to prioritize or set up a lifestyle that incorporates fitness health and strength training.  I take a guided holistic approach that incorporates and balances fitness health through strength training and development, improved nutrition and hydration, cardiovascular activity, joint and range-of-motion flexibility, as well as post-fitness recovery. Key health and fitness metrics are taken and monitored throughout, to help us measure and reach our goals.

If you are interested in exploring how we could enhance and strengthen your fitness levels, I offer a Complimentary Fitness and Wellness Consultation.

This is the first step in which we talk about:

  • Your current health and fitness goals
  • Health history including medical conditions, injuries, or other limitations
  • Nutrition habits and types of food eaten
  • Hydration and supplements
  • Self-care practices (e.g.: stretching, sleep, stress reduction …)
  • Obtain your physician’s release to exercise (if required)

The second step, after our first meeting, if you are interested in moving forward with personal training and fitness coaching, is a fitness assessment and sample workout.

In your fitness assessment, I will have considered your health and fitness goals, and the additional information provided in our fitness and wellness session. This session gives you an idea of what it may be like to embark on a structured fitness, wellness, and nutrition program.

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Frequently Asked Questions - FAQs

Fitness has always been a key part of my life, and I enjoy many recreational activities as well. I decided to take a leap and pursue personal training as a career. after experiencing chronic neck and shoulder pain, in my adult years.

It was during this time when I learned how to work with my body and got myself out of years of chronic pain that I learned of the transformative power of strength training, functional movement, stretching and flexibility, as well as corrective exercise.

I also went through other health transformations which included weight loss and getting to a healthy body-fat ratio, optimizing my nutrition, coping with high levels of stress, and other life challenges.

After coming out of that, I decided to pursue personal training and fitness to help people change their lives and their trajectory, for good. I am passionate about helping people unify their health across multiple dimensions including work, fitness and strength training, improving nutrition, self-care, and creating cleaner environments.

Many of us often commit to everyone and everything else – our work, our family and friends, volunteering for something we believe it, taking care of our home and pets, but we often fail to commit to ourselves. This is where I come in. I will help you understand what drives you and how a structured fitness and personal training program will get you there.

I obtained certifications and expertise in personal training and corrective exercise. My education and certifications include:

  1. Certified Personal Trainer (NASM)
  2. Certified Virtual Coach (NASM)
  3. Axiom Fitness Academy CPT and Fitness Programming courses
  4. Corrective Exercise (Brookbush Institute)
  5. Corrective Exercise Specialization (NASM – in progress)

I work with people who are looking to maintain and strengthen their fitness and overall health and longevity, as well as those who need to take back their fitness health.

This includes both men and women who are facing life’s challenges and aren’t always able to build consistent habits for fitness, health, and wellness.

I also work with those who need to restrengthen their bodies, burn fat, and address muscle imbalances. This requires a structured and progressive personal training program to help meet each person’s goals.

On the fitness and health empowerment aspect, I am passionate about helping people unify their health across multiple dimensions including work, fitness and strength training, improving nutrition, self-care, and creating cleaner environments. I believe that everyone can thrive and live long and productive lives, through taking simple and powerful steps, every day.

I help people maintain and improve their health and strength, incorporate functional movement, and support healthy posture and well-being.

I offer a complimentary fitness consultation in which we review your health and fitness goals, medical health and lifestyle factors, assess movement, and set up a sample workout based on your goals and needs.

For my personal training clients, I work with each client to custom design a fitness program that will achieve their unique goals. Experience professionally designed fitness.

To learn more or set up a complimentary fitness consultation, please contact me by email, phone, or text message.

Email: [email protected]
Phone: (925) 322-0532

I specialize in the following:

  1. Personal Training (resistance and strength training)
  2. Functional Movement
  3. Custom fitness programs
  4. Fitness recovery
  5. Cardiovascular training, including SAQ (strength, agility, and quickness) and HIIT (high-intensity interval training)
  6. Healthy lifestyle integration
  7. Fitness and wellness at work
  8. Nutritional guidance
  9. Corrective Exercise

I excel at making fitness accessible and fun, wherever you are.

Incorporating activities into daily life and routines, such as strength training, yoga, stretching, and mindfulness, goes far in building stronger habits, and increasing resilience.

My holistic approach addresses various life challenges, nutrition, hydration, self-care, healthy posture, flexibility, and mobility. I will help you take small, powerful steps daily to increase resilience and foster a healthy, balanced lifestyle.

Cancellation or rescheduling of a personal training session needs to be done by providing a minimum of 24 hours notice via phone call, SMS text, or email.

Failure to provide adequate notice may be subject to a cancellation fee equivalent to the cost of the session, aka ‘late cancellation.’

If you miss a scheduled session without notifying at least 24 hours in advance, it will be considered a ‘no-show’ and charged at full price. Exceptions may be made for documented medical emergencies or extenuating circumstances.

A full refund for personal training sessions will only be provided if a client provides written notice of cancellation within [5 days] of their first session and has not already begun training.

After the initial session, refunds will only be considered in the case of a documented medical condition preventing participation, with a doctor’s note required to receive a prorated refund for unused sessions.

No refunds will be given for missed sessions without prior notice or for cancellations made with less than 24 hours of notice.

For cancellation or rescheduling needs, please consult the Cancellation Policy.

Assessing fitness health through key metrics
Personal Training Bio
NASM Certified Personal Trainer Badge for Stephanie Cota
I earned my CPT from National Academy of Sports Medicine (NASM) in April 2023.

Recommendations


I recently asked Stephanie if she could help me come up with a workout plan after an accident. I was looking to build strength beyond PT. She was great. She was very detailed. She came up with a very specific plan addressing my concerns and goals.

We worked together on strengthening my weak muscles - using weights, bands and yoga mats in my home, as well as other modalities.

Stephanie was very thorough. making sure everything was perfect for my needs. She’s been a pleasure to work with and very accommodating to my schedule. I highly recommend Stephanie if you’re looking for a caring trainer who will create an individual plan specific to your individual needs.
Catherine T
Catherine T
Stephanie is great and she always knows what to do.
Maryanne B

Stephanie’s Personal Trainer Bio

I help people integrate fitness, functional movement, and strength training into their everyday lives. It’s the small steps taken over time, combined with habit, that takes you to where you want to go.

Fitness and physical activity have always been part of my life. I have reaped innumerable benefits, and I want to help as many people as I can, do the same. Helping people unify their health across multiple dimensions is key. I take a holistic approach that looks at activity levels, health history and exercise, nutrition, hydration, self-care, restful sleep, healthy posture, mobility, and flexibility. 

I understand what it means to negotiate life’s challenges and other priorities while taking care of and transforming my own health, nutrition, and strength. If you struggle with prioritizing your fitness, strength, and well-being, let me help.

It starts with choosing yourself and saying “yes” to your needs and goals. From there, we start to cultivate small and powerful habits to build self-awareness and resilience, get through harder days, and reach the finish line.

Over time, we will integrate a natural, healthy lifestyle that is enjoyable while providing flexibility to enjoy work, friends, family, and other endeavors.

Let’s make fitness fun and accessible wherever you are. Whether at work, home, traveling, at the gym, or elsewhere, we’ll take advantage of breaks throughout the day to move, strength train, stretch, incorporate light yoga, cultivate mindfulness, and reduce stress and fatigue.

Education & Certifications:

  • NASM Certified Personal Trainer
  • NASM Certified Virtual Coach
  • Brookbush Institute Corrective Exercise

Areas of Specialization:

  • strength training – increase lean muscle and burn fat
  • functional training – build, enhance, and support everyday movement
  • cardiovascular exercise including HIIT (high-intensity interval training) – fortify heart and lung health
  • fitness recovery, deep stretching, and mobility – enhance well-being
  • corrective exercise – improve movement patterns, performance, and reduce risk of injury

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