Personal Training
The Center for Healthy Living offers low-cost fitness consultations with certified personal trainers who assess your current fitness level and help identify your goals and challenges. We will provide personalized recommendations and can create a plan to address your specific needs. This initial step ensures you start your fitness journey with a clear, tailored plan just for you.
For some, a single fitness consultation is enough to start their fitness journey. Others may want the ongoing support and guidance of a personal trainer. We offer a variety of personal training packages to help you meet your fitness goals.
These services are open to students, CFHL members, and the UNMC/Nebraska Medicine Community.
Complete the Consultation Process
- 15-minute consultation + 30-minute personal training session $40.00
- Consultation only $20.00
- Consultation only (Student Rate) $8.00
Payment must be made before scheduling an appointment. Payments can be made at the CFHL front desk or you can pay online.
Schedule an appointment with a CFHL trainer.
Once your appointment is scheduled, fill out the Fitness Intake form.
The intake form will cover the following areas:
- Medical history
- Fitness History
- Diet History
- Barriers to Exercise
Your 30-minute in-person session will review your intake form and address any fitness or exercise questions. During the consultation, you will go thru baseline exercises to establish a plan and discuss future fitness needs.
Your First Session
Arriving early to your session is highly recommended. This time should be used to warm up. The warm-up will allow increased muscle blood flow and prepare your body for your training session.
We suggest:
- Light cardio, such as jogging or brisk walking on the treadmill for at least 5 minutes.
- Dynamic stretching, seated leg lifts/marches, arm circles, or side bends. Dynamic stretching will help improve mobility and reduce muscle stiffness during your session.
Following your warm-up, most sessions will focus on strength training. Each members session will work on proper form and technique, to prevent injuries and maximize effectiveness. No one is going to be perfect during their first session. We are looking for you to give your best effort. Following your session, we will schedule the next session.
Personal Training Packages
After your initial fitness consultation is complete, review the personal training packages below.
Choose the package that meets your budget and your fitness needs.
1:1 Sessions
The 30-minute 1:1 session allows personalized and focused attention from a trainer tailored to your specific goals. The trainer focuses on ensuring safe and proper execution while providing a high level of detail towards technique and movement competency.
| Sessions in Package | Sessions per Week | Rate per Session | Total Cost |
|---|---|---|---|
| 4 | 1 | $30 | $120 |
| 8 | 2 | $29 | $232 |
| 12 | 2 | $27 | $324 |
Semi-Private Sessions
The 30-minute semi-private training provides an individualized approach with a small group of 2-3 people. This allows the 1-on-1 attention from a coach to tailor specific needs while giving a high level of detail towards technique and movement competency.
| Sessions in Package | Sessions per Week | Rate per Session | Total Cost |
|---|---|---|---|
| 4 | 1 | $26 | $104 |
| 8 | 2 | $25.50 | $204 |
| 12 | 2 | $25 | $300 |
Group Training Sessions
This program is designed to provide participants with a focused, motivating and supportive environment to improve their fitness. Each session incorporates specialized gym equipment such as battle ropes, sleds, rowers, fan bikes, and more. The program is open to all fitness levels, with modifications and progressions available to meet individual needs. Those interested can sign up as an individual or with friends.
| Type/Length | Sessions per Week | Rate per Session | Total Cost |
|---|---|---|---|
| Student Rate for 6 Weeks | 1 | $9.17 | $55 |
| CFHL Member Rate for 6 Weeks | 1 | $16 | $96 |
Personal Training - Programming
We also offer a 4-week custom designed training program created by our personal training staff. The program includes 1 in-person session and a training program for up to 4 workouts per week for 4 weeks. The package also includes 1-2 email communications from the trainer. The program can be repeated for additional 4-week periods, with or without the in-person training session.
| Type/Length | Cost |
|---|---|
| 4-week program - full | $70 |
| 4-week program renewal - no personal training session | $35 |
What to Bring to a Personal Training Session
- Exercise attire that is comfortable while moving and being active (locker rooms are available to change clothes before your session begins)
- Shoes designed for physical activity
- Water bottle
- Medication, if needed (inhaler)
Meet Our Staff
Please reach out to one of our training staff with your general questions.
Kristal Cavanaugh,
Exercise Fitness Coordinator
ACE Certified Personal Trainer
ACSM Group Exercise Instructor
Precision Nutrition-Nutrition Coach
With over 10 years of experience teaching group exercise classes and personal training, along with 8 years as a certified nutrition coach, Kristal is passionate about helping you reach your health and wellness goals. She specializes in working with individuals who want to reduce pain. Whether you're a beginner or an experienced fitness fanatic, Kristal will design a personalized program that meets your needs and supports your progress at every fitness level.
Strength Training
Weight Management
Women's Health
Group Fitness
Nutrition
Functional Training Specialist
Corrective Exercise Specialist
Behavior Change Specialist
Monday - Friday: 9 a.m. to 3 p.m.
Kim Rohloff, Exercise Fitness Associate
CrossFit L1 Trainer
With over a decade of CrossFit experience and 8 years of coaching experience, Kim brings a passion for functional fitness and helping people thrive at every age and stage of life. From youth to seniors in their 70’s, she has worked with clients from 5-75, tailoring training to support individual goals, build confidence and promote long-term health. Kim is able to blend technical expertise with genuine care and encouragement. Her goal is always the same: to make fitness accessible, challenging, and empowering.
Functional Fitness
Tuesday/Thursday: 6:00 a.m. to 10:00 a.m.
Monday/Wednesday/Friday: 2:00 p.m. to 6:00 p.m.