Everyone could use someone to lean on

What is small group training?

Small group training is where a trainer leads a class of 2-4 individuals through a workout. Small group fitness gives you the benefit of an affordable option for personal training and it comes with friends to help lighten the mood during the tough pushes of your workouts.  

What can I expect during a small group workout?

Our classes include myofascial work, mobility, unique warm-ups (everything from Indian clubs, to vipr like tubes, to yoga), traditional strength training, functional strength training, our own core stabilization protocol, and correctives. 

How sore should I expect to be?

Soreness is a normal part of the body adapting to new demands, but we will do our best to keep it to a minimum. However, you shouldn’t be so sore that you can’t function or that it is painful to move and you should communicate with your trainer how sore you are. It is common for your first week or two to be a bit challenging. After a week or two of training, the soreness will subside unless you an different training style is added, for example if you are doing moderate strength training and decide to switch to endurance training you will be sore. The best possible thing that you can do for soreness is to be active. Foam roll over the sore areas for 30–45 seconds at a time a few times per day, drink plenty of water, and go for a 30-minute walk to loosen up and increase blood flow. The activity will bring blood and valuable nutrients to the muscles to help them recover. As your body adapts to the training, you will become less sore over time.

What is the best time of day to work out?

There is no perfect time to work out. The best time to work out is the time that you have available. 

How much “extra” training/cardio should I do?

3 or 4 days of 20-30minute cardio focused training will be enough to get you great results combined with your group membership. If you are eating right and doing everything else we ask of you, then 3-4 days of cardio training is perfect for most people. You are busy and don’t have the time to train 6 days per week for hours at a time. You can stay active on your off days and go for a walk, enjoy a jog, or do something else you love to do. Get outside, be with friends and family, and enjoy other healthy activities. At some point, if your goal is to get really lean, then you may need to change your nutrition plan. This should be discussed with your coach when you get to this stage.

 Is fat bad for me? Will eating fat make me fat?

Eating fat does not cause the body to store excess fat. In fact, just the opposite, you need to eat fats for your body to burn your excess body fat and to maintain a healthy body/optimize performance. Fat is actually stored on our bodies more easily from starches and carbs than it is from fats. Now that we have removed grains and other starches from your nutrition plan and taken out processed foods, you need to replace those empty calories with healthy fats. Good fats include coconut oil, coconut butter, almond butter, cashew butter, extra virgin olive oil, clarified butter/ghee or pastured grass-fed butter, avocados, and nuts (excluding peanuts). Eating some of these will help keep you healthy and optimize your fat burning.

Are carbs bad?

Carbs are not bad. Carbs help fuel your body for your workouts and provide you with nutrients to help your muscles recover from your workouts. However, not all carbs are created equal. You should avoid added sugars and grains as carb sources. Some people and body types handle carbs better than others. Finding your individual “sweet spot” when it comes to carb intake is important.