Yavapai College PE

Meet Our Personal Trainers at Yavapai College!

Sarah Eastman brings over 15 years of experience as a fitness educator, ACE-certified personal trainer, and registered yoga teacher. She takes a holistic approach to fitness, focusing on nutrition, movement, strength, and positivity to support lifelong health and well-being.

Nate Francke is an ACSM-certified exercise physiologist and NAU alumnus who specializes in strength training, progressive overload, and athletic performance using science-based coaching principles.

Personal training sessions can be purchased through the link below under “Fitness Center Passes.”

https://www.yc.edu/v6/schools/hewe/hper-pages/fitness-center.html

This is my (Nate's) workout split! My training week is divided into focused training days:

Day 1 – Push: Targets the chest, shoulders, and triceps with compound lifts and cable work, including Bench Press, Overhead Press, and isolation exercises like Cable Lateral Raises and Tricep Kickbacks.

Day 2 – Pull: Focuses on the back and biceps with pulling movements such as Close Grip Lat Pulldowns, Rows, and Curls, plus Rear Delt Flies to support shoulder health.

Day 3 – Rest: Dedicated to recovery, helping to prevent fatigue and reduce injury risk.

Day 4 – Legs: Builds lower body strength with Barbell Squats and accessory movements like Leg Extensions and Leg Curls, including a superset with Sissy Squats for added challenge.

Day 5 – Cardio: Emphasizes cardiovascular health with one hour of activity—options include treadmill running, biking, or playing sports with friends.

Day 6 – Rest: Another recovery day to support muscle repair and prevent overtraining.

This routine is ideal for improving overall strength, muscle balance, and endurance while prioritizing injury prevention through strategic rest days. Try it out and let me know what you think :)

💪 Ready to level up your fitness game? Yavapai College HPER has you covered with 5 simple tips to help you stay consistent and crush your goals! 🏋️‍♂️✨

✅ Set realistic goals
🎉 Make it fun
🛌 Prioritize recovery
🥗 Eat mindfully
💧 Stay hydrated

These tips aren’t just for athletes, they’re for anyone looking to build healthy habits and feel their best. Start small, stay consistent, and don’t forget to enjoy the journey!