What does the first session consist of?
Your first session is an assessment evaluation to identify your strengths and weaknesses in order to individualize your training program. The assessment begins with a detailed intake questionnaire form, identifying every area that may affect your performance. You will then be guided through a series of exercises testing for muscular imbalances, as well as a full posture and flexibility evaluation, noting any tight restricted muscles or joints. After your assessment workout, we’ll go over the results of the entire evaluation process and establish your initial training program.

How often do I have to train?
It depends on your goals. If you’re seeking body composition changes, three days a week is the minimum. If you want to speed up your fat loss, a day or two of energy system work can be added to your regime. Your training schedule is dependent on factors such as your work schedule, family stress levels and your body’s recovery ability. If you’re looking for strength gains, then your training schedule will increase from three to four days and will also be dependent on numerous factors.

How will you help me meet my goals?
We conduct interviews at the end of your training program phase, which are usually 3 or 4 weeks long. We’ll go over the results of your training program with you, noting any strength gains or plateaus and conduct a body fat caliper test every two weeks. Most importantly, we listen to what you have to say about how you look and feel and adjust your training program as needed.

What if I just want a training program designed for me?
Training program design is our specialty. You have two options. First, we can email you a questionnaire and conduct a phone interview to discuss your goals and then email your training program to you. Second, we can put you through our client assessment evaluation and provide you with a highly individualized training program.

How soon will I see/feel results?
This is highly individualized. Most people feel a difference in their energy levels within a week or two. The first week, you may feel somewhat sore, but this is dependent on your level of activity prior to training with us. You should see a difference in the mirror in approximately 4 weeks. Again, this is highly dependent on the individual, but most people report feeling a difference in how their clothes fit after just 2 weeks of training.

What’s involved in a typical session?
Regardless of your goals, we begin every session with a dynamic warm up. Most trainers will put you on a treadmill, but we begin with a dynamic warm up that will activate your nervous system, improve your flexibility, raise your body core temperature, lubricate your joints and prepare you mentally for the work you’re about to perform. During your warm up, we’re checking in with you and assessing whether you’ve fully recovered from your last training session. If you’re not fully recovered, we may alter your current training session to keep you from being overly fatigued. After the dynamic warm up, we’ll progress to resistance training. Depending on your goals and number of training days, abdominal training and/or energy system work is performed last. We’ll conclude each training session with static stretching to “relax” the muscles trained.