GETTING STARTED:
better-in-1
$200 ($180 as set-up for monthly training plans)
For any athlete, any time, the better-in-1 will launch you into a new season or help you recalibrate along the way.  We begin with a functional movement screen to uncover limitations in strength, balance, and range of motion.  Next, we assess your adaptation potential by looking at your recovery, daily nutrition, sleep practices, metabolic health and training history.  In a single 90-minute session, we identify specific steps for bettering health and performance through improved nutrition, training structure, and recovery habits.  
This session is the starting point for all individualized, monthly training plans.  It is also offered as a one-time health and performance consultation.  

nutrition analysis
$150
The better-in-1 session sans movement screen—we focus all our energy into a comprehensive analysis of nutrition and lifestyle habits. In a single consultation, we evaluate your daily nutrition, training structure, and metabolic health, identifying significant barriers that are keeping you from performing at your very best.   



INDIVIDUALIZED MONTHLY TRAINING PLANS:
personalized training plan for cyclists or rowers
(contact Marsa for pricing and set-up)
A personalized training plan designed around your life schedule, performance goals, and individual physiology. Plan includes weekly workouts, monthly nutrition analysis, 2-way communication between athlete and coach, and bi-monthly phone check-ins.  
Monthly plans begin with a functional movement screen and comprehensive analysis of nutrition and metabolic health.  

all-inclusive plan for cyclists or rowers
(contact Marsa for pricing and set-up)
A personalized training plan designed around your life schedule, performance goals, and individual physiology. This plan includes a comprehensive strength training program, regular nutrition planning and assessment, ongoing 2-way communication between athlete and coach, and monthly one-one-one coached sessions. 
Monthly plans begin with a functional movement screen and comprehensive analysis of nutrition and metabolic health.

Contact Marsa for details on how to get started with the better-in-1 or a personalized plan.  



BASIC TRAINING PLANS  (offered on a seasonal basis):
strength training for masters rowers and cyclists
$180
Whether your goal is increasing power on the bike or behind the oar, improving mobility, speeding up fat-burning metabolism, or reducing the risk of injury, incorporating strength work into our training is a must, particularly as we age.  Read more...



LECTURES AND TALKS:
Host a lecture for your sports club, organization, team, or business.  Sample of lecture topics: 

#1 | The science of recovery - Training is just one piece of the performance puzzle.  In this lecture, learn how to maximize your individual performance through careful meal timing; appropriate macronutrient ratios; stress management; and healthy sleep practices.  

#2 | Fueling for athletes - Endurance athletes consistently demand a lot from their bodies—our nutrition practices need to meet those demands.  In this lecture, we'll start with basic principles for optimizing health and performance. We'll then cover relevant, complex topics such as individual metabolic differences; healthy approaches for gaining muscle mass and losing body fat; and controversial issues such as metabolic efficiency.   

 #3 | Training design - Balanced, smart training is the key to continuous fitness gains and to longevity in our sport.  Learn how to control intensity, measure progress, and effectively balance training with your many other life demands.    

#4 | Thinking to win - Lean how to prepare your body and mind for competition; methods for channelling stress and anxiety; and effective ways to engrain habits of successful performance. 


For lecture pricing, fill out the contact page and write about what you are looking for.