Personal Training FAQ 💪

A: For beginners, 2-3 times per week is ideal to allow proper recovery. As you progress, we can increase frequency based on your goals and recovery ability. Try and get minimum 150 minutes of exercise per week.

A: You'll feel stronger within 2-3 weeks, but you can see visible changes typically appear after 4-6 weeks of consistent training and proper nutrition. 

To have the body of your dreams it may take longer than a few weeks. It may take years. But you can have really great results much sooner.

The idea is to stay consistent and focus on the long term. You will see the best results possible if you focus on the long term and stay consistent.

A: It depends on your primary goal. For strength/muscle building, lift weights first. For endurance goals, start with cardio. We'll structure your sessions based on what matters most to you.

A: Pre-workout: Light carbs and protein 30-75 minutes before (banana with peanut butter).

Post-workout: Protein and carbs within 30 minutes to aid recovery.

A: Generally 0.8-1.2 grams per pound of body weight for active individuals. We'll calculate your specific needs based on your goals.

A: Unfortunately, no if you have a high level of urgency to lose weight & fat now. Weight & fat loss is about 70% nutrition, 30% exercise.

To get the best results you possibly can, you will need to have a great diet. If you have strict goals, than you will need to have a great diet.

But, if you are not interested in having the best possible results at this time, which is very common than you can "out-train a bad diet". Not everyone cares about the details of being healthy all the time. Not everyone wants to watch their fat, carb, sugar intake. They just want to be happy and enjoy life and thats important too. Exercise is that much more important if you are one of those people though. You don't want to just totally fall off ever. That is not good for you. You don't go weeks and months not brushing your teeth, taking a shower, washing your clothes. You don't go weeks and months not doing some form of exercise. This is my opinion.

That being said, there is so much more to life than always being on a strict diet. Being in tip top shape is not always the goal and because of this, you can "out-train a bad diet" depending on what phase you are in life, and how much your fitness goals are a priority at this time, if you have any.

If you don't necessarily care so much about your body aesthetic at this time than your diet doesn't matter as much either (if you exercise). Its all about your priorities & goals. 

In the end you just need to focus on your exercise, take care of your body and turn up the intensity levels of how strict you want to be in your diet.

Exercising consistently helps tremendously if you are on a bad diet.

A: There could be a few reasons: you might be building muscle while losing fat, retaining water, or need to adjust your nutrition. The scale doesn't tell the whole story.

When you first start doing resistance training and building muscle you potentially may gain some initial weight.

But to me this is like installing a cap so that you wont keep gaining any additional excessive weight. Muscle is heavier than fat, and it is much harder to create so a quick side effect is gaining weight on the scale but in reality you are just switching fat to muscle. The weight gain isn't sustainable because building muscle is hard work and your goals are to lose weight. 

What I think is really important for losing weight is focusing on healthy habits. Learning how to navigate your day, week, months, years in a way that is good for your mind & body. Side effects of healthy habits is a strong metabolism and digestion. 

Give it time in doing healthy habit and the weight will come off. Working out is a healthy habit. Resistance training is a healthy habit.

A: 1-2 pounds per week is healthy and sustainable. Faster weight loss often leads to muscle loss and isn't maintainable.

A: No! Building significant muscle mass takes years of dedicated training. Strength training will help you look toned and lean.

A: Some soreness is normal, especially when just starting or taking time off. 

Being sore after every workout is not what is supposed to happen if you have an optimal, well designed, consistent training program. 

Being sore after your workouts on a consistent basis usually represents a lack of consistency and that person may not be on as good of a routine as they think are. 

Sometimes being sore does represent a fantastic record breaking day because you put your body through such high intensity workout and got a PR (Personal Record), but besides that you should not be frequently sore after your workouts. It doesnt happen often you set new records on your workouts, thus you should not be sore after every workout. 

A: Light movement and different muscle groups are fine. Listen to your body - there's a difference between muscle fatigue and injury.

Light movement can also help relieve soreness, but use judgement. If the soreness is intense just rest. Rest is part of the process. 

A: Start with weights that challenge you for 8-12 reps while maintaining perfect form. We'll progress gradually as you get stronger.

Lifting heavy when you are a beginner, rusty or out of shape is not the priority. You need to have good form and technique to get the best results with lowest risk of injury. 

Developing good form, and having proper technique when you workout is a much greater priority than rushing into heavy weights. 

A: It is important for you to understand that doing a little bit of something is better than doing nothing. You can develop strategic, positive, daily habits and over the course of time stack them up to create real change. 

Developing daily consistent good habits is critical to anyone who is short on time.

Being conscious throughout your day and doing the small things. Even 20-30 minutes is beneficial! 1-2 sets of something is beneficial! Every moment counts!

We can create efficient habits & workouts that fit your schedule. Consistency beats perfection.

A: Motivation comes and goes, but habits stick. Let's focus on building sustainable routines and finding activities you actually enjoy.

A: If it's above the neck (mild cold), light exercise might be okay. Below the neck (chest congestion, fever), rest and recover first.

Sometimes though, light-mild exercise can be what helps you not be sick anymore. Make a good judgement call. 

A: We'll work around limitations and focus on exercises that don't aggravate your condition. Always consult your doctor for persistent pain.

That being said, I have a lot of experience with creating programs and evaluating people I am able to help people with back/knee/shoulder pain. A lot of the time, good habits and good training programs can help fix these issues. 

But, I am not a Doctor. Always consult with your Doctor. 

A: It's never too late! We'll modify exercises for your fitness level and any physical limitations. Starting is the hardest part.

A: Proper warm-up, good form, gradual progression, and adequate recovery. That's why having a trainer guide you is so valuable!

A: Generally every 4-6 weeks to prevent plateaus and keep things interesting. We'll adjust based on your progress and goals.

A: Sleep, stress, nutrition, and recovery all affect performance. Some days will be better than others - that's completely normal.

A: Focus on whole foods first. Basic supplements like protein powder and a multivitamin can be helpful, but they're not magic bullets.