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Mountaineering Fitness Program

What is a Mountain Time Wellness Mountaineering Fitness Package?
A Mountain Time Wellness Feel Good Mountaineering Fitness Packages includes a comprehensive 1 ½ hour, one on one interactive Feel Good Fitness Assessment with Jillene M Lund, PT OCS CMP, that is designed to determine the client’s whole body level of physical fitness, one of the key components of wellness.  The Feel Good Fitness Assessment includes four phases: 
Phase I:  ~ 15 Minutes.  Subjective Assessment- Gathering client’s input regarding their physical status, emotional well-being, and personal wellness.
Phase II:  ~ 45 Minutes.  Physical Assessment- Objective assessment of client’s blood pressure, height, weight, body fat percentage, posture, walking pattern, core, upper & lower extremity strength and flexibility, balance, and cardiovascular endurance.  Assessment focus is individualized according to the client’s personal wellness goals discussed in Phase I.
Phase III:  ~ 15 Minutes.  Data Analysis- Analysis of assessment data gathered in Phases I & II. Results are detailed in an easy to read data sheet and fitness assessment summary.
Phase IV:  ~ 15 Minutes.  Consultation - Thorough explanation of phases I – III, data sheet and fitness assessment summary. Written recommendations of additional health services and what components are suggested to enhance the client’s wellness.
Upon completion of all four phases, Jillene will have thoroughly evaluated & explained the clients’ current baseline level of physical fitness and how this relates to their mountaineering goals.   Jillene will offer valuable physical and mental conditioning suggestions that will enable the client to achieve their mountaineering  goals.
Goals to be met prior to Mt. Rainier Climb:  To be able to ascend steadily at a pace of close to 1,000 feet an hour carrying at least 40# on 20-40 degree snow slopes.  To be able to descend ~9,000 feet in 6 hours on 20-40 degree snow slopes.
Individualized Fitness Program
Individualized fitness program created specifically for you based on fitness assessment results and personal mountaineering goals.  This will include one on one exercise prescription and instruction, written exercise handouts with weekly/monthly flow sheets, and practice time. 
Your fitness program could include a combination of physical and mental training exercises.  Mental training exercises could include: creating positive self affirmations, imagery and visualization exercises, relaxation training, breathing training, muscle awareness exercises, and meditation.
Fitness Re-Assessment
Fitness Re-Assessment will include Phase I-IV of the fitness assessment, focusing on previously identified wellness impairments and assessing improvement and progress towards meeting established personal mountaineering goals.

Mountain Time Wellness has developed three custom “Mountaineering Fitness Packages”:  Columbia Crest, Snowfield and Marmot
Columbia Crest: $499 (Regular Price $600, save $101)

  • Seven and a half hours of total treatment time consisting of:
    • Comprehensive Mountaineering Fitness Assessment (90 minutes)
    • Individualized Training Program (60 Minutes)
    • Three follow up visits to assess progress and make modifications as needed. (Example: 1, 4 & 7 months after initial assessment) (180 Minutes)
    • Two hours of Myofascial Release (MFR), 2 days prior to the climb (120 Minutes)

Snowfield Package: $299 (Regular Price $375, save $76)

  • Total of Four and a half hours of treatment consisting of:
    • Comprehensive Mountaineering Fitness Assessment (90 minutes)
    • Individualized Training Program (60 Minutes)
    • One follow up visit (example: 1-6 months following Mountaineering Fitness Assessment) (60 Minutes)
  • One hour of Myofascial Release (MFR), 2 days prior to the climb (60 Minutes)

Marmot Package: $199 (Regular price $225, save $26)

  • Total of two and a half hours of treatment consisting of:
    • Comprehensive Mountaineering Fitness Assessment (90 minutes)
    • Individualized Training Program (60 Minutes)

Scheduling of the Mountain Time Wellness Feel Good Mountaineering Fitness Programs is very flexible, based on clients needs, and determined based on conversations between the client and Jillene.   The sooner you schedule, the sooner you will be on your way to Mountaineering Fitness.

How do I sign up? 

Call Mountain Time Wellness at 360-402-3550 and we will get you started right away.  Payments may be made with paypal, check or cash.

Why is it beneficial to have a Mountaineering Fitness Assessment (and re-assessments) performed by a licensed physical therapist?

To provide a baseline of whole body fitness, to identify physical and functional impairments (such as weakness, decreased flexibility, decreased cardiovascular endurance, balance impairments, etc), to establish measurable mountaineering fitness goals, to create from assessment data a personalized mountaineering fitness program, and to evaluate progress towards meeting mountaineering fitness goals.  It is especially important to have the knowledge base, skill level, and experience of a physical therapist if you have had a previous injury, have a complicated medical history, do not want to injure yourself with a fitness program, and/or want to rehab a chronic injury so that you can participate in mountaineering and recreational activities with minimal pain.
Utilizing a well trained, experienced physical therapist will ensure proper rehabilitation of a chronic (recurring) injury so that you can participate in mountaineering and recreational activities with minimal pain.