• Consistent
• Reliable
• Unique
• Realistic

• About Us
  • Mission Statement
  • Trainers
  • Policies
  • Testimonials
• Training Pricing
• Nutrition
  • Caloric Menus
  • Macronutrients
  • Body Fat Intro
  • Further Reading
• Forms
  • Starter Packet
  • Nutrition Journal
  • Goal Sheet
  • Progress Chart
• Schedule

Body Fat

The ideal percentage of body fat varies between each individual depending on various factors such as body type, hereditary, age, activity levels and eating habits. However for any one person there’s no reason why body fat percentage should be above 25 percent if the general lifestyle provides adequate activity.

Age is also a major factor for changes in body fat percentage, as we age we tend to store more fat mainly due to a lowered metabolism and changes in hormones. It is interesting to note that the actual numbers of fat cells are established up to the age of around 16 years. After this age an increase in fat storage results in the expansion of each fat cell not an increase in the numbers.

Recommended Body Fat

Levels for Men:
Male Age	Too Little	Healthy Range	Overweight	Obese
20 - 39 years	Below 8 %	8 - 19 %	19 - 25 %	Over 25 %
40 - 59 years	Below 11 %	11 - 22 %	22 - 27 %	Over 27 %
60 - 79 years	Below 13 %	13 - 25 %	25 - 30 %	Over 30 %

Levels for Women:
Female Age	Too Little	Healthy Range	Overweight	Obese
20 - 39 years	Below 21 %	21 - 33 %	33 - 39 %	Over 39 %
40 - 59 years	Below 23 %	23 - 35 %	35 - 40 %	Over 40 %
60 - 79 years	Below 24 %	24 - 36 %	36 - 42 %	Over 42 %

The mission of Stacey's Personal Training is to promote wellness through quality personal training, nutritional guidance and overall optimal health that will last a lifetime. As health professionals, we recognize the value of healthy living and strive to teach this to our clients by building strength from the inside out.

"SPT Training is exceptional. Stacey's creativity (no two workouts are the same), ability to push her clients beyond their own expectations all while making it fun is most impressive. I wouldn't have reached my personal fitness goals in 2020 without the support of Stacey Bone. The SPT Team rocks!"

-- Jimmy Sutton

"My wife and I have been working out with Stacey and Billy for several years, two days a week. Being able to have access to professional trainers at our community gym has made staying active that much easier. They keep workouts interesting by always coming up with something new. They focus on everything, strength, balance, flexibility, and cardio. I like to say working out with Billy keeps me upright and able to look down and still see my toes. Try it, I promise you'll like the work out and enjoy the people even more."

-- Bill Stroer

"The trainers at SPT always know what I need and how to encourage me to keep going. Their training is a whole person workout meaning they learn their clients' and develop training plans that are effective and tailored to me. During the pandemic they realized the importance of exercising and found creative safe ways to keep me moving."

-- Traci Callaway

"I have been a SPT client for several years. Stacey has always been a valuable resource in helping me to balance my diet and workout schedule. She was Instrumental in helping me lose over 40 pounds last year and helping me maintain my weight loss. I would strongly recommend her and her team of professional personal trainers."

-- Marty Flores

"I have been working out with Stacey twice a week for the last eight years. My primary goal has been to keep my muscles in working order. Stacey is such a positive trainer. She takes you from wherever you are physically and designs a program that moves you forward. Now working out two days a week with Stacey is part of my life."

-- Barbara Stroer

"All you have to do is tell Stacey your goals and she will design a plan for you to achieve them. It's what I did and it worked! I'm challenged every time I work out and I love the results!"

-- Rosana Leary

"I've worked with Stacey for a number of years and am hitting the golf ball like I was in my 20's."

-- Graham Leary

"My initial motivation in working with Stacey was to prepare to hike up Tuckerman's Ravine to the summit of Mt. Washington in New Hampshire last September. Having accomplished that goal, I have continued to work with her to improve my general fitness. She has helped me to decrease my body fat by 5.6%, lose 10 lbs., take 2 in. off my waist and improve my cardio, strength and endurance by 20%. Stacey is very knowledgeable and establishes routines that will keep you working at the edge of your potential. As little as one hour a week with Stacey can become the catalyst for good health. Good luck"

-- Peter Swasburg

"I started with Stacey in August of 2007. I was having issues with an aching back, sore muscles after physical exercise, and in bad need for some direction to increasing my energy level. With some extensive core work, the first two issues went away immediately. With a wide variety of exercises, the energy level increased three fold. My body fat has been reduced 5% and the weight gain has been in all of the right places. Stacey has the ability to get more from you while making the training session fun and challenging. One thing is for certain when training with Stacey, you never know what the next hour may bring!!"

-- David French

"Just a big thank you to both of you for always keeping everyone motivated to reach teir goals and stay healthy! You two are absolutely the best! Nicholas has come such a long way and I am so thankful that Billly has been able to help him so much! Thanks again!"

-- Jennifer Ninham

"Stacey’s Personal Training is on point! Stacey provides a highly personalized approach, she has great energy, and is a great motivator! I highly recommend!!!"

-- Jennifer Hudson

"My family hired Stacey and Billy for four group sessions. Stacey trained my daughter and I, while Billy trained my husband and son. The sessions were super! We learned how to get a great workout at the Shearwater gym. Initially we were all intimidated with the gym as all of us were used to the "Planet Fitness" setting which consists mainly of weight lifting machines. Stacey and Billy gave us each four high intensity, high energy workouts by teaching us how to use the equipment available at our gym. The workouts are printed out so you can refer to them, make notes and track progress. They also informed us how to grow with the workout and increase the difficulty and intensity. Since I completed my training with Stacey, and have continued my workouts 3-4 times a week, I have dropped 13 pounds and have gone down two sizes. My son has lost weight as well and is feeling better than he ever has. My daughter is more confident and we all are enjoying becoming healthier together as a family! I highly recommend sessions with Stacey and Billy. We plan on getting “refresher" sessions with them in a few months."

-- Dana Hinton and Family

"I am a current client of Stacey Bone and have been since March 2017. She is an awesome personal trainer. She works with all shapes and sizes and loves a challenge. I came to her wanting to get healthier and back into shape. She continually challenges me and changes the routine constantly keeping me motivated and all muscles groups well worked. She is very knowledgeable and a highly competent professional in fitness and nutrition. She is always encouraging in a positive way. I have come a long way in getting back into shape and will continue to use Stacey to reach my fitness goals. I highly recommend her."

-- Annette Eason

"I heard so many good things about Stacey from my friends that have worked with her, so I wanted to see for myself if she could help me get a plan for getting back in shape. She first had me come to facility and want to introduce me to equipment and learn about my past and my goals. It was important she asked about my medical history as I had vital information that helped her form a schedule and plan for me. My plan involved a different routine each time I worked out. She is very encouraging and really loves her job. I am happy that she is part of Shearwater."

-- Neil Gunn