Ask A Question

Are you looking for that go-to-professional to discuss your specific needs as a female athlete? If so, you have come to the right place. Here you will be able to speak with Margaret Hofmann, the owner of Female Athletes First (FAF), directly, via e-mail to get your pressing questions answered. Margaret wants to make herself available to female athletes from around the globe who need help getting the right strength and conditioning information for increased quality of play and injury prevention. Margaret has spent her entire life in the athletic and fitness industries. She is a former college volleyball/softball coach, teacher and lecturer, and now a fitness industry leader and master performance coach who has been mentoring and training female athletes for over 25 years.

Margaret, along with the help of her Panel of Advisors should be able to tackle all your questions. If not, she will refer you to the appropriate health professional. To learn more about Margaret, click on "About Us". She is here and waiting so pick her brain and get the advice you need to excel in your sport. You are guaranteed a response. Please send one fitness or conditioning related question at one time. No cost. For a limited time only.

Questions You May Have

1. When should I start on a strength and conditioning program?
2. What should I do to decrease my risk of sustaining an ACL knee injury?
3. Are there certain activities that should be avoided that may be damaging to my knee?
4. How do I train for my sport?
5. Should I train with functional or traditional methods of strength training?
6. Should I be training year round and when do I start specializing in one sport?
7. Why does my daughter need to train differently from men or boys?
8. How do I deal with a particular injury?


Important Note

This site does not provide you with any medical advice. The information that we, at FAF, provide is not a substitute for physician directed care. We are permitted to coach, provide general information, plan, implement and demonstrate exercise programs. We will provide sound advice with our coaching, give you direction and help motivate you to reach your athletic goals. We, at FAF, cannot diagnose illnesses or injuries, including sports related injuries or disease, rehabilitate or counsel patients or clients in any area of health and fitness. To read our complete Disclaimer or for more information on our Personal Trainers Scope of Practice, click on Site Policy. We suggest that you discuss the advice we give with your parent(s), guardian, athletic trainers, coaches or physician.

If you are under 18 years of age, we suggest that your parent, guardian or coach contact us with your questions or concerns.


Click the button below to Ask A Question!
To ask a question, please register as a member. Membership is free and once logged in, go to the Members Area and look for the Ask A Question tab. 

Local Personal Training

Local Personal Training Rates and Information

Female athletes can transform their conditioning and sports experience by working with Margaret. Listed below are the benefits of training in her system:

Receive a complete functional assessment to determine muscular strengths and weaknesses.

1. Receive a complete functional assessment to determine muscular strengths and weaknesses
2. Get a female specific program to improve overall fitness and athleticism.
3. Get a program that will help decrease the chance of sustaining an ACL injury.
4. Learn how to reach or maintain a healthy weight and eat for improved performance.
5. Learn how to set appropriate goals for adherence to a conditioning program.
6. She will focus on your unique health concerns as a female athlete.
7. Learn the right way to work out or train for your sport to improve, power, speed, reaction, agility and quickness.
8. She will educate you on the benefits of functional training so you don’t waste time while training.
9. You will learn new conditioning and fitness skills that will carry over to activities of daily living.
10. She will teach you new techniques to enhance your mind, body and spirit. In particular, ways to increase attention, focus, decrease performance anxiety or ward off depression when sidelined with an injury.
11. You will benefit from the buddy system.
12. Personal training provides you the opportunity to take charge of your training program. You decide who you train with, when and where.
    

If you are interested in personal training with Margaret in Columbus, Ohio, click on Contact Us, and fill out the form in detail, she will then contact you by phone or e-mail.

Student/Athlete training rates:

Individual
10 sessions:                         $210.00
20 sessions:                         $399.00 (Notice 5% discount when you purchase                                                            20 sessions, equals 1 free session).

Semi-private, with 1 or 2 other teammates

10 sessions:                         $185.00 ea.

20 sessions:                         $350.00 ea.

Group of 4 or more

10 sessions:                         $159.00 ea.

20 sessions:                         $299.00 ea.

Group of 6 or more

10 sessions:                         $135.00ea.

20 sessions:                         $299.00ea.

Group of 10 or more teammates, flat rate per 1 hour session is $90.00.

Length of session ranges anywhere from 45 minutes to 1 hour.

Adults that wish to train with Margaret please contact her via her website contact form to get the training rates.  Adult rates are different from the student rates.

How to get started:

1. Contact Margaret about personal training by using our on-line contact form. 
   
2. Margaret will contact you to set up a face-to-face complimentary consultation.
3. Margaret will send you the appropriate forms to fill out. You must fill out a Health History form and read and sign an Exercise Readiness Questionnaire (ERQ), a Release of Liability and Policies and Procedures form. Bring these completed forms to the first complimentary consultation. You can view the ERQ and Release of Liability forms on-site, go to Forms.
4. Schedule your first session which will be the functional fitness assessment.
   

Location of Training:

Margaret trains her clients at the Wyandotte Athletic Club in Columbus, Ohio, www.wyandotteathleticclub.com.  She is also available for team training at your school or in-home training, both depending upon the distance required to travel.

Group Classes Taught by Margaret:

On Tuesdays at 6:30pm, at the Wyandotte Athletic Club, Margaret is running a Women In Charge (WIC) small group personal training class. This is for women only who want to feel empowered through weight training and want to reach their goals within a small group, circuit style functional training class.  Open to members and non-members of Wyandotte. Price is $129.00 for 12 one hour sessions for members, non-members pay $149.00. Starts on June 15th, 2010. If you want to be involved contact Margaret at 614-440-2411, or e-mail her at margaret@femaleathletesfirst.com.

MOGIS (Mothers Of Girls In Sports) Group

FREE Group Seminars For Moms and Daughters.  New local group called moms of girls in sports (MOGIS) meets every first Tues. of the month at 7:30pm, Wyandotte Athletic Club in Columbus, Ohio.  Moms come with your female athletes to get questions answered from Margaret on a variety of topics on, nutrition, strength and conditioning, injury prevention and marketing for scholarships.  Share stories and learn from other moms with girls in sports.  Come with a list of questions.  E-mail Margaret if you plan to attend, margaret@femaleathletesfirst.com.  Invaluable info. that could launch your daughter's athletic career and keep her healthy, happy and in the game.

Seminars

MOGIS (Mothers Of Girls In Sports) Group

FREE Group Seminars For Moms and Daughters.  New local group called moms of girls in sports (MOGIS) meets every first Tues. of the month at 7:30pm, Wyandotte Athletic Club in Columbus, Ohio.  Moms come with your female athletes to get questions answered from Margaret on a variety of topics on, nutrition, strength and conditioning, injury prevention and marketing for scholarships.  Share stories and learn from other moms with girls in sports.  Come with a list of questions.  E-mail Margaret if you plan to attend, margaret@femaleathletesfirst.com.  Invaluable info. that could launch your daughter's athletic career and keep her healthy, happy and in the game.

Coaching Clinics

“Training the trainers,” this is what Margaret calls her coaching clinics.  She feels that all coaches that train female athletes should have a basic understanding of what female athletes need to be doing in their strength and conditioning programs.  She knows a lot of coaches out there are unsure about how to train their girls functionally and how to design a program specific to their sport.  This lack of knowledge in functional strength training is seen mostly at the junior high and high school levels.  There is a solution...

Margaret can help you:

1. Design a pre-season, in-season, post-season sport specific workout program.
2. Create a dynamic warm-up.
3. Test your athlete’s functional abilities.
4. Teach the basics of plyometrics to increase the leaping ability of your athletes.  In particular teaching girls how to jump and land to prevent injury.
5. Teach, what she calls the Pre-Olympic lifts in preparation for learning the Olympic lifts.
6. Design a conditioning program for injury prevention, in particular, ACL knee injuries that female athletes are sustaining at alarming rates in comparison to male athletes.
7. Train your young female athletes with the three pillars.
8. Assist in helping you determine your athletes SPARQ.

Coaches, you now have the opportunity to hire Margaret to train you and your coaching staff.  She can train your athletes, but, if you can’t reinforce the training practices and protocols then your athletes would go back to square one, develop bad habits, and possibly regress in their training.  So, that is why she likes to get to you, the coach, the one who spends the most time with the athlete and the one who has the greatest impact on their sports careers.

Cost for a local training seminar in Columbus Ohio is: 

2 hours=$190.00
4 hours=$380.00

She can come to your school or you could work with her at one of her training sites.  To inquire, click Contact Us and fill out the form.  Thanks

Meet-Ups/Team Development

On a tight budget? Consider a Meet Up with Margaret locally in Columbus, Ohio.  Give her 45 minutes in front of your players in your school gym or weight room.  You can do this before or after a practice or game.  She will share and demonstrate her top exercises she uses To Make The Female Athlete and help them prevent injury.   These exercises are the best of the best with the proper progressions for strengthening the hips, legs and core for knee stability and strength.  Give your girls the nuggets by which to build a solid strength training program.  You will get to see her 10 best for only $49.00.   We guarantee it will be money well spent.  These exercises can be done by all female athletes at any age.  It is critical that your female athletes master these basic exercises as early as possible in their athletic career.  These are body weight only exercises, using no external resistance such as dumbbells or weight bars. 

If location is a problem, bring your girls to the Wyandotte Athletic Club in Columbus, (where Margaret trains her clients) and pay only $39.00.  Interested?  Click on "Contact Us" at the bottom of the page and request a Meet-Up.  

Digital Summer Conditioning Programs

Coaches, want to save time and money when it comes to designing and delivering your summer conditioning program to your players?  Put your programs in a digital format for your athletes to view and perform at home over the summer months.  Margaret can help you design and shoot video footage of strength training programs or circuits for you to put on a DVD and give to your girls.  This is very easy and takes less than two hours to shoot at your school or the Wyandotte Athletic Club where Margaret trains her clients.  Your athletes will better understand how to perform their exercises when they can view them being done correctly by Margaret or one of her professionals.  Contact Margaret here from our contact form to inquire about pricing.  There may be an increase in price if Margaret has to travel outside of Columbus.