Online Personal Training


Two words best describe online personal training: affordability and flexibility. You get results and more comprehensive service for less than in-person personal training, and you have complete freedom to choose when and where you workout.

At 3D Health & Wellness, we take the benefits of online personal training even further because our certified personal trainer also happens to be a naturopathic doctor with a master’s degree in nutrition. That means, with us, you get:

  • Guidance that is well rounded and takes into account all dimensions of your health
  • Workout programs designed to face and conquer any health challenge
  • Personalized meal plans that fit your specific nutritional needs

We believe it takes this sort of comprehensive approach to online personal training to achieve your fitness goals. But we also know it takes hard work from you; that’s why we work hard getting to know you to provide the kind of encouragement and motivation you need to reach your full health and wellness potential.

Our online personal training packages are about more than just breaking a sweat. They are about breaking the mold and reaching out to help you improve all dimensions of your health.

At 3D Health & Wellness, all our personal training programs include:

  • 12-week, customized personal training program
  • Direct communication with your certified personal trainer
  • Instructional videos
  • Nutrition tips
  • Access to Trainerize, a mobile app that allows you to log your workouts from anywhere.

This also allows your trainer to keep an eye on your fitness journey and motivate you along the way.

Our premium service programs include options for:

  • Individualized meal plans, taking into account food sensitivities and allergies
  • Nutritional supplementation plans
  • Holistic care
  • Metabolic Typing

Personal Training Packages

  • Choose from three levels of packages to suit your needs: Foundations, Structure or Finishing Touches.
  • All packages require at least a 12-week commitment to ensure you achieve the best results possible.
  • Exercise programs are designed specifically for you and customized to fit easily into your life, regardless of whether you want to work out at home or in the gym.
  • All packages include automatic enrollment in the 3D Wellness Club
  • Corporate packages are also available.  Please contact us to learn more.   

3D Wellness Club

  • The 3D Wellness Club delivers motivation directly to your email inbox. Our weekly emails are packed with goal-oriented nutrition, exercise and wellness tips that will help you become a healthier you!
  • Sign up for the 3D Wellness Club, select your goal and accomplish it!
  • Complete the Sign-up form below to get started!
  • Please identify your main goal so that we can personalize your tips to your needs.
  • Goals:
  • Live with Less Stress
  • Exercise More
  • Lose Weight




  • Custom 12 Week Exercise Program
  • Assessment
  • One E-mail Per Week
  • Twice A Month Video Chat
  • Access To Online Instructional Videos
  • Basic Weekly Nutrition Guidance, Monthly Meal Plans, Basic Grocery Guide
  • Holistic Coaching: Includes Coaching For Either Deep Breathing Techniques Or Natural Sports Performance Supplement Guide
  • Eat Right For Your Type Or Metabolic Typing: Choose Either Option To Gain Access To Basic Instruction And Principles

Finishing Touches

  • Custom 12 Week Exercise Program
  • Assessment
  • Two E-mails Per Week
  • Weekly Video Chat
  • Access To Online Instructional Videos
  • Individualized weekly meal plans- including customization for food sensitivities and/or food allergies. Grocery Guide. Recipes
  • Holistic Coaching: Choose 5 Options or Mix and Match From the Five Options Listed
  • Eat Right For Your Type Or Metabolic Typing: Choose One Or Two Options To Receive Full Nutrition Guidance And Counseling     


training timeHolistic Coaching: Integrates mind, body and spirit to increase overall wellness. 

  • Natural sports performance supplementation and guidance: 
    Provides guidance using proper natural supplementation and herbals to increase performance in the gym and decrease burnout.   
  • Deep Breathing Techniques:
    Deep breathing is one of easiest things you can do to relieve stress.  Learn several effective techniques adaptable to any lifestyle and exercise plan
  • EFT:
    EFT is a form of acupressure. It is based on the same energy meridians used in traditional acupuncture to treat physical and emotional ailments for over 5,000 years, but without the invasiveness of needles.
  • Progressive Muscle Relaxation:  
    Learn to relax your muscles through an easy two-step process. Progressive Muscle Relaxation improves sleep and trains your muscles to respond appropriately in stressful situations.  

Metabolic Typing

Assists in determining which macromolecules your body uses more readily.  You will learn how to identify your metabolic type and fine-tune your diet, helping you to determine:

  • Exactly what foods are compatible with your body chemistry
  • How to combine proteins, carbohydrates and fats in a ratio that is specific to you

Eat Right For Your Type

Eat Right for Your Type principles and diet were established by Dr. Peter D’Adamo, a professor at the University of Bridgeport with whom Dr. Schmeck studied. The diet uses your blood type to determine what foods are most beneficial for you, assisting in weight loss, decreasing risk factors for chronic disease and increasing energy and sports performance. The principles for Eat Right for Your Type can also be applied to determine what type of workouts will benefit you most.


Personal Training FAQ’s

When using online personal training, how do I know if I am performing the exercises properly?

We walk you through each exercise using an instructional video that outlines and demonstrates proper form. But if you still have questions, we will be happy to answer them! Just send an email directly to your certified personal trainer.

Can I mix and match the personal training packages?

Each of our personal training packages is designed to work as whole, so we generally do not allow features from a package to be added to another or to be removed from that package. However, with the Foundations package, you do have the option to add natural supplementation guidance for an additional fee.

Naturopathic Medical Care

When Online Booking be sure to book and state whether a home visit is desired.  There is NO EXTRA CHARGE for home visits within 15 miles of Helena MT.  If a home visit will be more than 15 miles from Helena MT PLEASE CALL THE OFFICE to schedule your appointment.  


Naturopathic Medical Care - helena, MT

Please contact us to schedule an appointment or free 15-minute consultation, or to learn more information about our personal training programs.  


13 + 6 =