Personal training
Individual and small-group coaching tailored to your goals, experience, and current abilities. Learn technique and build confidence as you get stronger.
WATERTOWN, SOUTH DAKOTA
Strength for life.
Confidence for
what’s next.
Find the fitness that fits you. Build strength, confidence, and healthy habits with a coach in your corner—for everyday life or your next season.
Coached by Emily SansomExercise science graduate • Certified coach
Purposeful trainingConsistent effortConfident movementProgress you can build on
EMILY SANSOM FITNESS
Your goals.
Your starting point.
A plan that fits.
Feeling stuck, nervous about starting, or unsure what comes next? You belong here. A healthy lifestyle looks different for everyone. ESF helps you find the fitness that fits your life, with small steps, practical tools, and someone in your corner.
Nutrition coaching
Work on realistic food habits that support your training and everyday life. Focus on consistency, planning, and changes you can sustain.
Mobility & recovery
Guided movement and mobility work to support flexibility, comfortable movement, and your training routine.
PERSONAL TRAINING OPTIONS
Coaching that
keeps you moving.
Your plan includes customized strength programming, accountability and motivation, general nutritional support, and regular progress checkpoints.
Choose a training frequency that fits your goals and schedule. A minimum commitment of 12 weeks is required; 12 months is recommended for continued progress.
Anytime Fitness Watertown member rates
| Sessions per week | Biweekly payment | Per session |
|---|---|---|
| 1 | $90 | $45 |
| 2 | $180 | $45 |
| 3 | $240 | $40 |
| 4 | $320 | $40 |
These are the full training payments for Anytime Fitness Watertown members, with no additional training fees. The $149 onboarding fee is waived for these members.
Not a member? Contact Emily to discuss access and total pricing.
Find my training plan
LEGACY ATHLETE INSTITUTE
BUILT, NOT BORN.
More than a workout.
Build the athlete.
For athletes across all sports. LAI combines purposeful physical training with education in focus, confidence, and accountability. We develop movement skills, strength, speed, and power alongside the habits that help athletes grow in sport and life.
WINTER 2026–2027
Winter Strength
& Conditioning
November 3, 2026 – March 26, 2027
Tuesdays & Fridays • Watertown, SD
Enrollment requests • 8 spots per group
Small groups with a maximum of 8 athletes. Every athlete completes a beginning evaluation before regular training.
Request a PlaceSubmitting a request does not reserve a spot. Emily will review your athlete’s age, goals, and group fit, then confirm availability, next steps, and enrollment-payment instructions. Your place is confirmed after the required enrollment steps and payment are complete.
FIND YOUR ATHLETE’S GROUP
FOUNDATIONS
Start with
strong foundations.
Build coordination, movement quality, and strength fundamentals with coaching appropriate to the athlete’s developmental level.
5:30–6:30 PM TUESDAYS & FRIDAYS
Age is a starting point. Evaluation and developmental readiness help guide placement.
A complete development program
- 34 scheduled coached training sessions
- Beginning evaluation & progress tracking
- Strength, speed, power & mobility
- Confidence, focus & resilience education
- General athlete nutrition education
- End-of-program progress report
- LAI T-shirt & water bottle
SEASONAL TUITION
$950 + applicable sales tax
Additional athletes from the same household: $850 + tax each.
Two ways to pay
Pay in full or choose five payments of $190 + tax. Additional family athletes: five payments of $170 + tax.
The enrollment deposit counts toward tuition. Installments cover the full season; enrollment is not month to month. Any card processing fee is disclosed at invoicing or checkout.
THE WINTER PROGRESSION
One foundation.
Five stages of growth.
- NOV
Foundation
Movement quality, technique, baseline strength, and coordination.
- DEC
Strength development
Progressive resistance, stability, landing mechanics, and foundational power.
- JAN
Strength + power
Strength, jumping, acceleration, and explosiveness.
- FEB
Athletic performance
Speed mechanics, reactive work, change of direction, and conditioning.
- MAR
Performance / transition
Maintain strength and prepare for spring and summer sport demands.
MEET YOUR COACH
Emily Sansom
Founder of Emily Sansom Fitness & Legacy Athlete Institute
Education & certifications
- Bachelor’s Degree in Exercise Science
- ISSA Certified Personal Trainer
- ISSA Certified Nutrition Coach
- ISSA Specialist in Strength and Conditioning
- ISSA Specialist in Recovery
- CPR Certified
On the sidelines
- Assistant Coach, Watertown High School Girls Soccer
- Goalkeeper Coach, Watertown High School Soccer
- Head Coach, U16 Boys, Watertown Youth Soccer Association (WYSA)
COLLEGIATE ATHLETIC BACKGROUND
Western Texas College
Former collegiate goalkeeper. During her freshman season, Emily reached No. 2 nationally in NJCAA goals-against average at midseason.
I’ve started over, too.
You don’t have to do it alone.
I’m passionate about living a healthy lifestyle that works for me—and helping you discover what that looks like for you. There isn’t one version of fitness that fits everyone.
My own journey hasn’t been a straight line. I’ve spent years not appreciating myself or my body. I’m human, and I’ve fallen and started again. Change wasn’t a switch I could flip. It meant learning to do the things that support my health more often than not, one small step at a time.
I’ve also learned that it’s okay to put yourself first. Just like putting on your own oxygen mask before helping someone else, caring for yourself helps you show up for the people around you.
As a former college athlete, I wish I’d had more targeted training and someone to guide me through the mental side of sport. That experience helped shape LAI. I’ve played soccer, basketball, softball, and football, and stayed active in other sports. My coaching is for athletes across sports, not only soccer players.
Whether you’re beginning your fitness journey or developing as an athlete, I want you to feel seen. My goal is to give you tools you can use, support you can count on, and the confidence to keep building.
Someone in your corner. Every step forward.
THE WAY WE COACH
Choose Your Hard.
Build one step at a time.
“You’ve done harder things than what you’re doing now.”
A reminder that you already have experience getting through challenges. We’ll draw on that strength while building the skills and habits for what comes next.
Start where you are
You don’t have to feel ready or have everything figured out. Your goals, experience, and starting point shape the plan.
Small steps. Consistent effort.
Progress comes from doing the things that help you more often than not. We build manageable habits and keep learning when life gets in the way.
Talent is the starting point
For athletes, desire, discipline, coachability, accountability, and leadership matter alongside physical ability. LAI helps athletes put those qualities into practice.
Feel seen. Learn tools. Build confidence.
Coaching means listening, explaining the purpose of your training, and helping you become more capable. You have someone in your corner as you work toward your goals.
CLIENT EXPERIENCES
Strength shows up
beyond the gym.
“Before training with Emily, I struggled with balance, confidence, and mental blocks. Now, I can pedal a bike again after 10 years and get up from the ground on my own. She meets you where you're at, works with your limitations, and pushes you in the best way. Everyone deserves an Emily.”
GOOD QUESTIONS
Before you
get started.
Do I need experience to start personal training?
No. Coaching begins with your current experience, abilities, and goals. Email Emily to discuss the best starting point.
What happens before an athlete begins LAI?
Every athlete completes a beginning evaluation before regular training. It establishes a baseline and helps guide goals, coaching, and group placement.
Can athletes participate in another sport?
Yes. LAI supports multi-sport athletes and does not expect training to take priority over games or essential team commitments. Ordinary absences do not change tuition or guarantee makeup sessions.
Where does winter athlete training take place?
LAI winter training is conducted in partnership with Anytime Fitness Watertown. Athletes and accompanying family members follow facility rules and required waivers.
Is winter training a monthly membership?
No. It is a full-season enrollment commitment. The five-payment option spreads out seasonal tuition. Review the enrollment handbook before committing.
Are there holiday breaks?
Yes. No training is scheduled November 27; December 4, 11, 22, 25, and 29; or January 1 and 8. Training resumes January 5 after the holiday break. Published closures are accounted for in the program calendar.
How do I request a place in LAI?
Use “Request a Place” to submit the Enrollment Request form. Each group is limited to 8 athletes. Emily reviews requests before offering places; submitting a form does not reserve a spot. If your group is full, contact Emily about waitlist options. A parent or guardian should complete the form for a minor athlete.
YOUR NEXT STEP
Let’s build
what’s next.
Tell me a little about your goals—or your athlete’s goals.
We’ll find a starting point together.
Serving Watertown, South Dakota