Personal Trainer, Vancouver Washington in a Private Studio for women looking for nutritional and fitness guidance.
Private Fitness Training Studio, Vancouver Washington
Gale Volk • NASM Certified Trainer
15 Years of Experience • (360) 901-6056
Email Gale

 
Fitness Training and nutritional guidance in a private setting in Vancouver, Washington
Vancouver Washington personal fitness trainer Gale Volk offers nutritional, strength and weightloss guidance in her private Vancouver, Washington studio.
Group fitness training is available in the private gym of Gale Volk in Vancouver, WA
Private workout studio in Vancouver WA offers women nutritional & weightloss counseling along with fitness training.
A female personal trainer for women in the Vancouver, Washington area in a private studio.
Gale Volk - personal trainer and nutritional counselor, Vancouver, WA

“I have been training with Gale for 2 years, have lost a total of 9" and feel so much stronger! Recently her training became a great asset to me when I needed surgery on my right hand. Living on a 10 acre farm, feeding animals and doing my other chores, I thought would be extremely challenging with my left hand. But from all the strength and balance training we’ve been doing, I felt strong, surprisingly coordinated, and handled it all very well!

Without her help I don’t think it could have been possible.”
Kathy Peterson

"I never thought I would work with a personal trainer. When I started a weight loss program Gale mentioned that strength training could help me achieve my goals, improve my overall health and increase mental clarity. Being a life long skeptic, and never being physically active, I really did not think Gale could make a difference in my life. That was a year ago. I was 20 pounds heavier and 17 inches larger. Gale is a fantastic motivator, always positive and considerate. She makes every workout fun. She knows her physiology. She makes sure you are working within your safe ranch. Her shortcoming -- her counting skills are not very good -- she tells me '5 more repetitions' and then counts to 10! She knows when to push me harder."
Kathy McLaughlin

 

 

Fitness Tips & News

Personal Trainer - Gale Volk helps women with fitness, strength, nutritional counseling and weight loss in her private Vancouver, WA fitness studio. Individual and group fitness training.

Free information sheet: Top 6 Strategies to Lose Weight and be Fit

Free information sheet: Top 10 Facts about Osteoporosis

Free information sheet:10 Ways to Positively Influence the Aging Process

Free information sheet: Top Ten Reasons To Start An Exercise Program

Free information sheet: Top Ten Reasons To Hire A Trainer
2007 study in the Journal of Clinical Oncology of 242 women undergoing breast cancer treatment found that exercise improved fatigue, depression and anxiety. Also, notable improvements with self-esteem, fitness, increased muscle strength, and more likely to complete treatment

Members of the National Weight Control Registry- a group of over 5,000 overweight individuals lost an average of 66 pounds and have kept it off for 5 1/2 years. How did they do it? Exercise for about an hour everyday.

To help with your weight loss program, take a look at the types of calories you consume. Logic would tell us that drinking pop worth 500 calories is not equal to 500 calories of lean protein, fruits or vegetables. Limit those "empty calories" and replace them with nutrient-dense calories. You'll feel better and stay satiated longer
Personal Trainer - Gale Volk helps women with fitness, strength, nutritional counseling and weight loss in her private Vancouver, WA fitness studio. Individual and group fitness training.

Information on female heart attack symptoms that could save your life:

Women rarely have the same dramatic symptoms as men. Symptoms women should watch for are:

• First, an awful sensation of indigestion, like you've swallowed a golf ball and it's moving slowly down your esophagus, even though you haven't eaten a thing for hours.

• Next, squeezing motions race up the spine, speeding up to the breast bone. This feeling continues into the throat and branches out into both jaws

• Immediately call 911, lie down and wait for help.

Many more women than men die of their first heart attack because they don't realize they're having one, mistaking it for indigestion

“Plant seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses.”
Norman Vincent Peale

6 Steps to Setting Goals and turning them into Success:

1. Start with smaller goals that you can work on daily, like drink more water, get up 15 minutes earlier and walk. These are easier to become habit forming and boost your confidence to add more

2. Write your goals down and be specific . Giving yourself a timeframe to complete your goals will keep you more focused and committed.

3. Don't expect perfection, have perseverance . You may experience setbacks. Pick yourself back up and get back on track. Remember this is a lifestyle change not a quick fix.

4. Keep track of your progress with a checklist or journal. Focus on what you're doing right, change the things that aren't working.

5. Find a support system . Recruit a friend to exercise with you. Tell a family member what you're doing for extra encouragement. Hire a personal trainer to keep you motivated and accountable.

6. Believe in yourself . Have the confidence you can achieve your goals and you will!

"We cannot do everything at once,
but we can do something at once."
Calvin Coolidge
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