Expect an energetic workout tailored to your goals. Your session can be weight resistance oriented with an emphasis on muscle building/fat loss, cardio focused or post rehab, depending on what you’d like to achieve. We want you to feel better, stronger and healthier, as well as have more energy and ideally increase your quality of life.

A typical session will be friendly, professional and inviting. The length of your session will typically be one hour. An entire program usually consists of several phases that will build on each other and gradually become more challenging as your body develops.

During your first phone call, we’ll review your goals, past training experiences, answer questions and ideally set up a consultation. At that consultation, we’ll listen to your needs in order to determine your current level of fitness, as well as discuss the number of training sessions, set goals and time frames you’ll need to reach your target. At this time, we’ll also take care of the paperwork.

Your first training session will include a fitness assessment that will highlight your strength and the areas that require more work. Depending on your goals, different measuring tools will be used to establish your starting point and measure your progress. This will take approximately 15-20 minutes and then the training will start.

Throughout your entire program, we will keep track of the weights and repetitions you do, and push you at every session to beat the results of your previous one. By changing exercises and training variables (reps, sets, resting time, exercises) your body won’t adapt and will keep progressing. This training system is called periodization.

A typical 1-hour session includes; a cardio machine warm-up for 5-10 minutes, dynamic stretching, followed by the actual training based on your set target. At the end of the session, we’ll do a cool down that consists mostly of static and PNF stretching.

A program has a variety of phases and program options. Generally, the first phase is an introduction to resistance training (also called the adaptation phase). During this phase you’ll become familiar with the proper exercise techniques, weights and machines. This phase can last from 1 to 3 weeks. The next phase will be tailored to your goals. That is when the real training begins and you’ll start to see progress. This phase typically lasts 4 weeks. Phase 3 will build on Phase 2 and will consist of new exercises, rep and set schemes as well as changes in other variables designed to keep your body guessing and drive you towards new progress. Each phase will consist of an evaluation that determines your strengths and weaknesses and will be used to shape your new phase / training program.

Typically, our clients notice physical and mental changes very rapidly in their training, though more noticeable changes usually take 8 to 12 weeks to occur. By doing monthly assessments, we can very rapidly observe how your body is adapting to training.