by Heidi Shalek
Let me preface this post by saying that you do NOT necessarily need one-on-one coaching to be successful in the gym. What you DO need is good training technique a program you will actually follow.
A few weeks ago I received an email inquiry from a potential client asking about one-on-one training. This led to the very long-winded (non-edited) answer I am sharing with you now- straight from my Sent folder. If you’ve ever been curious about personal training or wondered if it is right for you, I hope this helps!
Q. “I could really use some one-on-one help and motivation getting back on track. Can you talk to me a little bit about what personal training sessions look like? Is it primarily guidance? Do we try new things each session?”
A. The best way to explain it is a balance between what your body needs and what you want/expect from training. For some people, the needs and wants are completely in line with each other. For others, they can be vastly different. For example, someone could come in wanting or expecting a total body beat down that leaves them in a puddle on the floor, when what they really need is mobility and recovery work. We are always working to achieve this balance so that expectations are met while progress is being made. I hope that makes sense? That’s why we do a movement screen and physical assessment combined with a goal discussion when you start- to determine the best plan forward. At the foundation of all training progress is good movement, so you will be coached to master the fundamental concepts of breathing, core bracing, neutral spine position, squatting and hinging for sure.
By Dr. Kyle McCrobie & Heidi Shalek
As 2018 draws to a close, you may find yourself evaluating your fitness routine or thinking ahead to your health and wellness goals for next year- it’s totally normal! Should you join a gym? Should you download a fitness app? Should you check out that boutique fitness studio? Should you do an online program like a Couch to 5k? Should you change your eating habits or get a meal prep service?
With so many options and information floating around, we hope we can point you in the right direction by answering one question: What IS the difference between a big commercial gym and a small fitness studio like the TR? (And why should you care?)
We think it’s safe to say that most people are in agreement about what they dislike about the gym- whether they go or not.
#1. It’s a process to join.
#2. It’s crowded.
#3. It’s usually dirty.
#4. Personal trainers bombard you with their sales pitches.
#5. Creepy gym goers try talking to you even when you have headphones on.
#6. You feel stressed about what to do for your workout.
#7. You’re worried you’re not doing the exercises correctly.
#8. You feel a little self conscious while exercising.
#9. You do everything you can to drag yourself there multiple times in a week.
At the TR, none of the above happens. At the TR, you might even start to look forward to exercising. Why? Because in a small studio environment your program is adjusted specifically for you- even in a group class. Your workouts are appropriately challenging, not inherently painful. With consistent practice, you will know what you are doing and understand why you are doing it. Most of all, you’re making progress you can measure and FEEL. The coaches will make sure you’re getting the most out of the exercises you’re doing by correcting your form. Not to mention that each one of our locations is spotless, the clients are friendly and the music is on point.
by Jenny Cunha
I became a SFG kettlebell instructor in order to challenge myself and fine-tune my abilities. Going through the training and certification process not only gave me the opportunity to learn from some of the best coaches, but made me focus on the basics in order to push my own endurance and strength. I’m so glad I embraced the challenge, and I’ve got six good reasons why you should train with kettlebells too.
#1 – Skill Acquisition Learning and practicing a new skill, whatever it may be, improves confidence and cognitive function- both of which have a positive impact on your health and well-being. You can increase your focus and involve your brain in your workouts by using a tool that requires a higher-level of technical skill and understanding – the kettlebell.
#2 – Versatility The kettlebell may be the most versatile, stand-alone training tool, period. Inline with the specific goals, structure and timing of your program, the kettlebell can be used to focus on mobility, strength, power or conditioning. A well-rounded training program starts with good movement at its foundation. From there, you can progress in a logical sequence, building strength and then power. The kettlebell can be used every step of the way.
#3 – The Sweat Factor It’s no secret that a good sweat can be satisfying. Physical activity has long been shown to have incredible health benefits, including the ability to lift your mood. Research has even proven that exercise is an effective treatment for mild to moderate depression. Regardless of whether exercise actually releases endorphins (jury’s out on that, believe it or not), stimulates norepinephrine production to help combat stress, or simply enhances communication between your body’s physiological systems, it’s undeniable that it’s good for your body and your mind.
When we receive a letter like this from one of our clients, it reminds us what a great job we have as coaches, and how fortunate we are to work in the fitness and wellness industry. Helping people learn how to move well and get stronger so they can enjoy life is quite simply, the best thing ever.
July 26, 2016
To: Training Room
I found out about the TR through a friend. One day I ran into him at work and complimented on how great he looked. He then started to tell me about TR and kettlebell training. He had hurt his back as well and we pretty much experienced the same pain. We both were on the same page how Meds, PT or even a chiropractor wasn’t helping. Seeing how he looked and felt I decided to look into the TR. I asked who he recommended and he told me about a kid, Kyle. November of 2016 I called and made an appointment with Kyle. I had no idea what to expect which I am sure Kyle knew since I showed up in jeans and a sweatshirt for the assessment. Before I started I could hardly walk or stand without having pain. I was miserable every day. I am a very active person and just turned 50 and this injury had stopped me from most activities I enjoyed. At first when I started I thought, “Is this going to help at all?”. The exercises were something I never did and seemed very weird to me. But within the first month I started to feel better and was able to do things I couldn’t do before.
Whitney’s struggle with anxiety and depression let her to pursue exercise as a way to improve her mental health. We’re so grateful that she took the time to answer a few questions and share her story…
What initially brought you into the The Training Room?
Mental health. Like many people, I have anxiety and depression and last June, I decided to try exercising as a way of managing. I felt anxious about joining a large gym and knew I needed one-on-one attention. I sent an email to the TR explaining my situation and saying that I desperately needed help. I put myself out there and within hours received a response from Heidi who scheduled me for a fitness assessment and set me up with personal training. She suggested I start with Kyle, and almost a year later, I feel better than ever! Now, exercise is a way of life – my friends even jokingly call me Ms. Fitness, which is a far cry from the person who ran off a treadmill a few years ago shouting “I will never set foot in a gym again!”
What has been your favorite part about your training?
I love the education I’ve received since joining the TR. Each trainer spends time explaining what we are doing and why, taking the time to increase my knowledge about fitness, exercise, and movements. I bring out of town friends to the TR at times and I love that the trainers are consistent with teaching proper form and educating guests. They show their passion and knowledge and in turn, it is passed down to their clients. That, my friends, is my favorite part!
Since my injury, I had countless doctor appointments, saw 2 back specialists, 3 sessions of acupuncture, massage therapy, 20 sessions of physical therapy and 1 epidural injection…all of which did NOTHING for me. In fact, one back specialist told me I had three choices: learn to live with the pain, live on pain killers, or surgery because there is no “magic pill.” I refused to accept any of these options.