1-on-1 Personal Training
Tailored. Trackable. Transformative. Feeling stuck? Not sure what to do in the gym—or if you're doing it right? You're not alone. Many people waste time with generic workouts that don’t work for their body or goals.
1-on-1 Personal Training
Tailored. Trackable. Transformative. Feeling stuck? Not sure what to do in the gym
—or if you're doing it right? You're not alone. Many people waste time with generic
workouts that don’t work for their body or goals.
HOW IT WORKS
Fitness Assessment
Before diving into your training experience with Prevention & Performance, we believe in laying the foundation for long-term success through a personalized Fitness Assessment. This in-person consultation is a comprehensive, client-first approach designed to help us understand your body, your goals, and your history.
We'll discuss:
Your past and current exercise habits
Any injuries or medical considerations
Lifestyle and stress factors
Nutrition background and current eating patterns
Your specific short- and long-term fitness goals
This session is the first step in tailoring a program that works for you—not a template, but a roadmap for success. Our studio is located in Holtsville, NY, and we proudly serve clients throughout the Holbrook and Suffolk County area.
Pre & Post-Exercise Table Work
(Exclusive to 1-on-1 Clients)
Whether you're rehabbing an injury, struggling with mobility, or preparing your body for a high-performance session, table work is a game-changer.
This hands-on technique is offered before or after your workout, and may include:
Soft tissue mobilization
Passive stretching
Joint range-of-motion work
Muscle activation and recovery techniques
This service is especially valuable if:
You have limited joint mobility (identified during your assessment)
You experience chronic stiffness or discomfort
You're returning to fitness post-injury
Clients consistently report increased movement quality, reduced discomfort, and enhanced body awareness as a result of table work.
Our goal isn't just to treat you—we want to teach you.
Over time, we’ll coach you through proper foam rolling and self-mobilization techniques so you can take this knowledge with you outside the studio. These skills support long-term joint health, muscle recovery, and total-body mobility—tools you can use for life.
Personalized Training Programs
(Built for You)
Based on the information gathered in your fitness assessment, we build a customized program that evolves with your progress. No two programs are the same—we adjust for strength, mobility, cardiovascular needs, movement patterns, and even preferred training styles.
Our programming includes:
Progressive overload techniques (resistance, tempo, complexity)
Corrective movement and mobility integration
Skill development (form mastery before intensity)
Structured deloads and reassessments
You’ll also receive full access to our Prevention and Performance Training app, where you can:
View and track your workouts
Log sets, reps, and weights to monitor progress
Set and track nutrition goals (macros, calorie targets, water intake, habits)
Communicate with your trainer for feedback, motivation, or support
We don’t just coach sessions—we manage your long-term progress in and out of the gym.
Why It Works
✔️ Expert coaching rooted in science
✔️ Structured progressions customized to your ability
✔️ Holistic nutrition and habit support via our training app
✔️ Accountability and connection beyond the gym
✔️ Suitable for ALL ages, fitness levels, and goals
Whether you’re returning to fitness, looking to train around injury, or simply need guidance to move and feel better—we can help. We welcome clients from Holtsville, Holbrook, and nearby communities throughout Suffolk County.
Session Options:
45-Minute Sessions – Efficient, effective, great for beginners or busy professionals
60-Minute Sessions – Full programming including strength, mobility, and recovery work
Ready to train with intention?
Book your Fitness Assessment and take the first step toward a stronger, healthier you.
WHAT CLIENTS SAY
"At the end of May of this year I had been going to physical therapy for recurring lower back pain. I knew therapy would be ending but I was not confident that the pain would not return. I started searching for somewhere that would understand my lower back needs and help me strengthen my core for more long term relief. That is when I found Prevention & Performance. I started with a meet and greet with Rob. He understood my needs and was knowledgable. I committed to 1:1 training and have been working with Ian and Chandler for 7 months. That are both great. They have designed a personal program for me-addressing my goals, retraining my core and stressing proper form. They encourage me and push me to do more.
Overall, my back is much better- pain free on most days! I am stronger and I am now working to build muscle. I have also managed to lose some weight along the way. In July, I added in some Circuit Training classes with Ian and Rob and more recently started attending Chandler’s Butt and Gut class- all great workouts! I am so pleased to have found Prevention & Performance and plan to continue with this gym for the long term. I highly recommend checking it out.”