The Breakdown…


… of my trainers.

So as all of you know by now, I’m a certified personal trainer. I’ve been in the fitness world for close to seven years now. And have done my fair share of research. I don’t look like a fitness model and I’m 100% ok with that. Just as a reminder, just because someone potentially looks fit, they’re not. Throughout the last couple of months I’ve been building my eBook trainers. Currently Level One is up for sale on my site. However, by September or October, I’ll have all four levels up for sale.

FYI - This is what the new covers will look like on the trainers. 

FYI - This is what the new covers will look like on the trainers. 

Here’s the breakdown:

Level One - My beginner program. All four levels are a 12 week program. This specific one starts with three days of lifting and three days of running, with three days of regular cardio (like taking a thirty minute stroll around the block, nothing too intense). It’s a great program to get you into the gym and into the dark side. It also introduces you to some of the key movements that will be found throughout the trainer. Not only that, included is a 5k training plan. By the end you should be able to walk/jog/run a 5k distance (3.1 miles). I’ve also added my tips and tricks to help you live a healthy and active lifestyle.

Level Two - This program takes off where Level One finished up. You’ll continue your training, and this time build up to a 10k race. This trainer introduces the three key movements in powerlifting. Bench, Deadlift, and Squat. And getting you comfortable with the squat rack. Obviously modifications will be listed based on the equipment. For example, some gyms don’t have squat racks. They only have smith machines. Planned release date: June 30th, 2016

Level Three - The third one in the series is more of an intermediate program. Harder and more complicated movements are in this one. This one slowly goes into more circuit training style with the traditional bodybuilding training, it also has sprints added to the cardio/running portions. Planned release date: July 31st, 2016

Level Four - My advanced trainer. This trainer has more of the kind of training I do currently. It’s definitely hard and I don’t recommend it for beginners. It’s about getting to a new max rep on the powerlifting movements as well as increasing running time. And hopefully by the end, being able to run a half marathon. Training time is all week. It’s a mix of weights, running, sprints/track work, yoga, active rest, and conditioning. Planned release date: August 31st, 2016

The levels programs also include nutrition guidance. Plus tips and tricks to survive. All clients also have access a private facebook group. Only way to get in, is to have purchased the trainer. This is a great forum for anyone who needs help with checking form, asking questions, and getting training/nutrition advice. I’m usually in it on a regular basis. 

Don't be shocked, but this is a clean office. Prior to vacuuming. 

Don't be shocked, but this is a clean office. Prior to vacuuming. 

Online Personalized Training - This is my monthly personal training program. I work with each person individually. Both in training and nutrition. There are three weekly check ins, programs updated once a week or every other week depending on the client, and progress pictures and status updates are required every week by the client. Since it’s so time consuming, I’m limiting the spots to 10 currently. As things progress, I’ll be adding on more spots. All online personalized training clients have access to a private facebook group. This one is different compared to the Levels group. Same options, but it’s only for those who are my monthly clients. 

12 Week Personalized Training Program - This is very similar to the Level’s programs, except one thing. It’s personalized to your goals. Time frame to get a personalized program done is approximately two to three weeks. 

If you ever have any questions on any of my programs always reach out to me. My email is

Kristy Kronas is a Certified Personal Trainer in the burbs of Chicago. She is a single parent and author with a children's book being published this fall! She has a passion for lifting, boxing, kayaking, and a hatred of running. Watch out for her new venture this September when she launches a daily podcast called the 'Daily Donut.' If you have any questions, comments, or just want to say hi, shoot her an email!