Your hard work should get you amazing results, not setbacks
Not having all the resources you need before undertaking a fitness goal sets you up for unnecessary setbacks. Results should match up with how hard you are working, and you should not be dealing with an unnecessary injury from improper program design.
The same member has a mere 6.3% dropout rate if they come to the gym with a partner or work with a trainer. It is time you find your wing person to guide you in
- Maximizing results
- Reducing the risk of injury
- Personalized planning
- Challenging you
- Increasing variety
- Setting goals
- Getting better improvements
- Not having the expertise to succeed
- Setting unrealistic goals
- Failing to establish short-term goals
- Comparing oneself to other people
- Negative thinking
- Having an inadequate total game plan
- Scheduling/priority issues
- Failing to be informed
We are here for all your personal training needs. It is time you had passionate personal trainers that enable you to achieve your gym related fitness transformation.
How many days per week do I need to work out?
It depends on your health and fitness goals. Minimum recommendations are doing moderate cardio 30 minutes 5 times a week and lifting weights 2 times a week. The ACSM recommends that healthy adults all need to be performing a minimum of 150 minutes of moderate-intensity cardio, 75 minutes of vigorous-intensity, or a combination of moderate and vigorous-intensity exercise per week. Resistance training and flexibility training should be practiced at least twice per week. Time Hack: Do not forget that you can break these recommended workout times into smaller chunks if necessary. Life can be very demanding and time-consuming so do not lose heart and do what you can when you can
What should I eat before a workout?
This can vary depending on the person and the time they workout. Ideally, you should have some form of fuel in your system before you work out if you can to avoid letting your blood sugar drop too low. Experiment with fruit, yogurt, or toast and peanut butter, but do not eat too much or you will feel sluggish and heavy or be unable to work out. If you exercise first thing in the morning eating before your workout may not be an option, but bring something in case you get lightheaded or have trouble with blood sugar. Many people find that they can tolerate cardio on an empty stomach, but need fuel to get through a strength training session.
What should I eat after a workout?
Eating after a workout is important. You need to replenish your muscle sugar stores called glycogen and 'feed' the muscles that you trained for max reocvery. Sports nutritionists suggest that you eat a small snack consisting of protein and easily digested carbohydrates like fruit within about an hour of training and then a healthy balanced meal an hour or two later.
What are the best exercises for getting rid of belly fat/muffin tops/bat wings/inner thigh bulge?
The challenge with this is that genetics determines where we store excess fat. The difficult thing is you can't spot fat reduce which means no exercise will target fat cells in a certain part of your body. You need to target them all via cardio, strength training, and proper nutrition. Your body will reduce fat in these areas over time.
Why do I have to do weights or cross-training if I prefer to do cardio?
Weights are important for reducing injuries, developing strength for daily activities, raising your metabolism rate, and stopping the normal loss of muscle mass as we get older.
How frequently should I see a trainer?
The ideal frequency of personal training sessions can be different from person to person. Just getting started with exercise and healthy eating? The most beneficial would be 3-5x a week depending on how well you are at building habits and doing cardio on your own. It can be very overwhelming as well so there is nothing wrong with starting 1 time a week and building slowly. If you need regular motivation and support to get to the gym... You may need to go 3-5x a week depending on your goals and how much cardio you can do on your own. Have an injury that you're working through... Typically 3x a week is ideal for rebuilding your strength.
How quickly will I see the results of my training?
The first result you will notice is an increase in your energy levels and possibly a loss of up to 1-2lbs per week. People who start a new exercise program and are consistent in getting their workouts done report improvements in sleep, mood, and energy levels within 2-3 weeks. You will be able to have a rapid increase in the amount of weight you are lifting because your nervous system quickly adapts to learning the movements. Changes in body composition and muscular strength can take 6-8 weeks. The more consistent you are with your workouts and the closer you adhere to your nutrition plan the sooner the results will become noticeable. Enjoy all your successes looser pants, ability to hold better form, lifting more weight during an exercise, and drops on the scale.
Why do my workouts never get easier?
It is our job to keep you progressing gradually over time to increase your strength so you are getting much stronger. A qualified personal trainer knows how to progress your training plan to keep your body guessing and moving forward at a reasonable pace.
Which should I do first; cardio or weights?
If you are an endurance athlete you should do your weights after your workouts because that is your main focus. A side note is you do not want to do your weight lifting on easy days or off days if you are an endurance athlete. If you are focused on strength gains and general fitness it is best to start with weights. You always want to do your lifts that require multiple joint movements first and finish with your single-joint smaller movements.
What's the best diet for weight loss?
The diet you can stick with over your entire lifetime and be consistent with is the best. Studies have shown that regardless of the diet followed, consistency is the only thing that predicts success. Beware of any diet that promises rapid weight loss from limiting your diet to fewer than 1000 calories a day. Although you will lose weight in the beginning, your body adapts to the lack of sufficient calories and drops your metabolism and keeps it dropped so if you ever increase even a small amount of calories your body will begin to regain the weight. A big hack to weight loss is strength training and building muscle mass which increases your metabolism.
- Your trainer should be able to show you a degree or at a minimum a fitness certification in their particular area of expertise. To become a certified personal trainer you must pass an exam through accredited organizations such as (ACE), (NASM), (NSCA), etc...
- Training is not perfected to the level of facts and is a growing science, so finding someone who has tested and mastered the process of providing the best cues to help you get the most out of every single rep and program design is important.
- What motivates you? Some people do well with positive reinforcement peppered with cheerleading, while others respond to more sternness. It is important to talk to your trainer to get a feel for their style and adaptability for your specific motivational needs.
- How does the trainer develop their program, and do they rely mainly on science and clinical experience? Other things to consider are gym-based workouts, outside workouts, machines, free weights, etc...?
- It is important to ask if your trainer has any specialty in the goals you want to accomplish. If you want to be a better runner you need a trainer who understands your running program and how to fit weights into your routine.
- Consistency is key when working with a trainer, it's a good idea to inquire about their schedule.
- Consider your habits and tendencies. Do you need a gym close, do you want to be more private due to covid or personal preferences, do you want to train with a group.
- Your trainer needs a method for tracking your progress so you can see, incrementally, that your hard work is paying off. Benchmarks such as PRs, weight loss, strength gains, and other achievements can help you not only stay on track but also ensure that your trainer is doing her job.
- Getting people to achieve their goals, especially if those goals are similar to what you're wanting to achieve, is the ultimate proof, and good trainers will be happy to share success stories and testimonials.
- Help with form
- Help with making your workouts specific to your unique goals
- Help with setting realistic goals
- Help with specific goals like couch to 5k, your first triathlon, or going clutch during your performance
- Accountability buddies
- No more wasted time and enjoying constant results
- This goes beyond fitness we are excited to watch your fitness success and discipline transform into other aspects of your life
- Consistent exercising improves mental health by giving you an outlet for building confidence, decreasing depression and anxiety
- Help with forming good habits
- Flexible hours to work with your busy schedule
- Personal trainers challenge You to achieve your true potential
We take our education serious so you can take your workouts to the next level
From feeling frustrated and stuck in a fitness rut to being fully transformed
It's time to dare to dream and start getting results with a simple click of a button.
Get the results you have always wanted with us, where your fitness transformation is our passion.