What type of programs are offered?
Each program is individually tailored to the client's needs and goals. For our athletes, the program will be broken down to incorporate movement, diet, and agility that each athlete will need to become Elite in their sport, further promoting them in their continued journey to the next level.
How often will I be working directly with my trainer?
The ideal frequency of personal training sessions varies from person to person. Since a customized training plan will be put in place to increase the individual's performance, we will start with 2 sessions a week. Typically, the sessions will decrease to 2 times a month to make sure that we are still focused and progressing as expected. These also allow us to reassess anything going on and potentially modify the training modalities to promote continued all-around performance.
How long should a training session last?
Seeing that our training sessions are all tailored for our clients, the times will vary slightly. A typical training session will last anywhere between 30-60 minutes, dependent on what goal or area we are focusing on at that time. Since everyone is unique, we take that into consideration when developing our individual training program.
Why aren’t there predesigned nutrition plans?
The simple answer is because predesigned nutrition plans don't work. We are all unique with individual needs, meaning that each person will get a nutrition plan designed for their specific needs and goals. One person might want to decrease body fat while someone else might want to gain lean muscle. The diets for these two people will be completely different, which is part of the reason why the one-size-fits-all approach doesn't work for everyone.
What should I eat before a workout?
- Before a workout, mix protein, healthy fats, and some good carbs. However, like exercise, there's no one-size-fits-all when it comes to pre-workout meal options. What to eat right before a workout depends on what's right for you.
- Also, pay attention to timing. If you're going for a bigger pre-workout meal, aim for eating two or three hours before working out. But, if you're short on time, make your portion more of a snack and eat about 45 minutes before gym time. Then, notice how the timing affects you. Maybe you're the 30-minutes-until-treadmill kind of eater, or it could be that your belly feels better with more digestion time.
- Play around with food combos and timing, and you'll be sure to find your best go-to meal before hitting the gym.
What should I eat after a workout?
Eat a carb-protein combination, ideally within an hour after your session. Everyone's digestion system is different — and while some feel hungry after exercising, others have to wait a bit to build up an appetite. Regardless, having a high-protein snack (no matter how small) is a beneficial way to supercharge your metabolism after working out. When you pick up a bag of healthy trail mix, enjoy a scoop of peanut butter, or down a hard-boiled egg, you're also assisting your body in replenishing essential proteins it lost during your workout. That's snacking with a purpose.
Do you have any recommendations on what to do after a workout?
There are 5 things I would recommend doing after a workout, and they are: Stretch, Foam Roll, have your post-workout meal, hydrate, and take a shower.
- Stretching- It is extremely important to stretch post-workout as this can help ensure you don't wake up overly tight in the morning. As countless studies prove, warming up your muscles before exercising and cooling them down post-workout helps them decompress and soak up the energy you exert, ultimately resulting in a more muscular physique.
- Foam rolling- This should be done while your muscles are still warm and almost directly after your workout. Foam rolling provides a more intense stretch and release. It's a deeper way to knead through the many nooks and crannies in your muscles and tendons. Foam rollers are available in a variety of shapes and sizes, allowing you to work through any discomfort — from your hips and back to your legs and arms — using your body weight. The benefits of this post-workout method have been scientifically proven, making it a doctor-approved way to upgrade your recovery process.
- Eat a high carb and protein combination- this has been discussed in what to eat after a workout question. However, by doing this, it will help replenish the essentials proteins your body needs and help facilitate muscle growth and recovery.
- Hydration- This should not only be done after your workout but also before, during, and after. While you'll want to be strategic about your intake, there's never a wrong time to hydrate, whether it be with water or your own hydration supplement. Hydration is an essential factor in fitness and in daily life. Since your body releases water during your workout in the form of sweat, it's a good idea to replenish yourself by drinking at least 16 oz after your workout, obviously more if it is an intense session. When you're dehydrated, you won't perform as well — and you could put your body at risk of developing several different health issues.
- Shower- Taking a shower seems simple and out of place, however, removing sweat after your workout will save you from breakouts and other conditions. When your pores are clogged, they can become inflamed, resulting in pimples that leave you uncomfortable. Plus, after a hard workout, who doesn't like taking a hot shower to rinse off and help relax your fatigued muscles?