Frequently Asked Questions
OK I'M INTERESTED, WHAT WILL HAPPEN DURING MY CONSULTATION/TASTER SESSION?
Firstly we will have a chat so I can find out a little about yourself and you can find out about me. Next I will ask you about your goals and what you are looking to achieve with my support. Finally we will go over the home gym studio equipment and what a session has to offer.
I would like to sign up...what happens next?
When you come to your first session I will get you to fill in some paperwork which will include a questionnaire and consent form to let me know you are safe to do training. If there is a question that you have concerns with, it's okay, you just may need permission from a doctor to be able to train. All gyms and studios have this type of form before you can join the gym, so don't worry as this is standard procedure. Finally we will start your training. During this time we will go through some exercises to check your general fitness. I can also see how you move and what your mobility is like.
what does a general hour's training consist of?
This would depend on your goals but usually I would firstly get you to warm up by walking on the treadmill or riding the spin bike for 5 minutes... your choice of either. This is very important because it helps to get the blood flowing through your body and warms the muscles up. Failure to warm up may lead to injury... and we don't want that! Next we will do a couple of minutes of simple, gentle stretches to activate the muscles we will be working on. We will then start to work on your program that will be written specifically for you, which will last around 40 to 45 minutes. Lastly you may do a cooldown of around 3 to 4 minutes of very gentle cardio on the treadmill or bike just to prevent "blood pooling." This is where the blood settles in the area of the body you are working on, so we need to get the blood flowing around you body to finish the session off.
What shall i wear during my session?
Wear loose fitting clothes, gym wear if possible. As long as you are comfortable and able to work out without too much restriction in your movement.
What should i bring to my session?
You could bring a water bottle and a towel if you prefer. But don't worry I can supply the water and the towels. The main thing it that you are there ready to train hard and have fun!
I'm running late! what should i do?
I understand that we all have busy lives and sometimes this can happens. I try to leave a small gap between sessions in the cases where this may occur. Just send me a text as soon as possible and let me know what's happening. If you are late I will try my upmost to get a full hour fitted in to your session. If this is not possible your session may have to be shorter if I have another client after you, but don't worry a shorter workout is better than no workout.
sorry, I can't make my session. Can i cancel?
I understand that things come up in our busy lives. If you need to cancel, please let me know at least 24 hours before your session or a charge for that session may occur.
General questions about fitness and nutrition.
Should i eat something before i train?
That's entirely upto you. Some people like to train in a fasted state to help aid fat burning but can have the drawback of not having the energy to put 100% in to your training. Many people like to eat a couple of hours before so their energy levels are good. Do what works for you however you should make sure that feed your body when convienient after training.
How important is it to count my calories?
If your goal is to lose body fat it important to know how many calories you eat. To lose weight you need to be in a calorie deficit. This means you need to eat less calories than you need to lose weight. During your first session, I will work out using a BMR (Basal Metabolic Rate) formula and this will give a general guideline of calorie intake.
I really like deserts and treats, can I still have them and still lose body fat?
Absolutely! As long as most of your diet comes from whole nutritional foods. You must still have control and limit the amount of treats you consume. So I suggest at least 80% of your daily intake of food are high in nutritional value.
Being a female I'm worried I will get too muscular when I start training.
This is not going to happen. Women do not produce the same amount of testosterone hormone that men do. Unless you take steroids or spend many hours a day in the gym this will not happen. You will though, become firmer with some definition (if you lose a lot of body fat). Some people like to call it a “toned” look.
I'm struggling with drinking more water and staying hydrated?
If you're not used to drinking water I suggest just gradually increase your intake over a few weeks. For one week just have a glass a day then increase it by another glass the following week. We should be drinking around 2 to 3 litres of water a day. You can still enjoy your tea and coffee but introduce water into you diet as well.
How many calories will I burn during my training?
It's mostly dependent on the program you are doing and the intensity of the session. You will burn around 200 to 300 plus per session. Furthermore, you will keep burning calories up to 36 hours after the session! This is often called the after-burn effect or technically EPOC “excess post-exercise oxygen consumption.” This is the beauty of resistance training! You'll be burning calories long after your work out has ended.
How many times should I train a week?
Depending of your goals and time etc. I would suggest dong something everyday even if you go for a brisk walk. Getting into that good habit will help you get stronger and leaner faster. With regards to resistance training I would suggest training at least twice a week but if you can only manage once, that's fine. Better to do some training than nothing at all. Remember if you have a few minutes at home you can do a few body resistance exercises to keep the momentum going...consistency is key to long term success!
My muscles ache the day after training...is this normal?
This is quite normal. Your body will want to repair itself after your training, this is why it is important to fuel your body nutritional healthy wholes foods to aid muscle growth and repair. You should not suffer any pain during and after your training session. If you do, it usually means something is not quite right and you will need to let me know as soon as possible.