Frequently Asked Questions

The first session may take up to an hour and includes filling out and discussing your medical/exercise history, as well as determining your seat positions. During this session we will also put you through our Benchmark 5 (B5) workout, which we will return to frequently to assess progress and determine future programming. The objective of this initial workout is to simply teach and rehearse technique, allowing us to get a feel for one another. Our hope is that this initial session gives you a sense of what we do and where we want to go.
While exercise apparel is big business, for our workout sessions any comfortable clothes that allow you to move freely will suffice. We do tend to keep it cool in the gym, so you may want to dress in layers if you tend to get cold easily. As for footwear, any rubber soled comfortable sneaker/shoe that will minimize slipping is appropriate.
HIT stands for High Intensity Training and originated from the principles espoused by Arthur Jones (the inventor of Nautilus equipment). Essentially HIT, as it applies to strength training, means Hard, Brief and Infrequent training. Typically workouts consist of 3-12 exercises, taken to Momentary Muscular Failure, 1-3 times per week. The more advanced the trainee, the higher the intensity and less total weekly exercise they do. Some of our most advanced clients train as little as once per week for 10 minutes.
Momentary muscular failure is achieved when no further repetitions can be performed, despite your best effort, while maintaining perfect form. For record keeping purposes, although form should be maintained from start to finish during an exercise set, we also consider any point at which form breaks down as muscular failure. The goal of all strength training sets, unless otherwise specified, should be to achieve muscular failure while maintaining proper exercise form.
Weight loss is indiscriminate; it does not distinguish between fat, muscle, bone or other tissue in the body. The key to effective exercise (HIT) it paying careful attention to the balance between the dose of exercise (Intensity, volume and frequency) and the recovery from the exercise. By carefully adjusting each variable as necessary we allow for continued progress. When coupled with a calorie restricted diet this balance becomes even more critical, even a slight miscalculation can cause negative results.
SMP is method of strength training involving a very slow moving repetition speed. The idea behind this protocol is that by moving more slowly you are limiting the external forces that reduce muscular effort therefore increasing stimulation. Additionally, by moving slowly you are increasing safety by minimizing joint stress. Comparative studies by Wayne Westcott, Ph.D. have shown that slower movement speeds produced better results. We have articles in the resources section of this website that will provide more information on this style of training.
No! It is quite rare that someone (especially a female) has the genetic potential to build too much muscle. Most people (especially females) are under muscled and over fat. Muscle is a necessity when shedding fat and achieving optimal leanness.
Spot reduction is a marketing tool for dishonest company’s looking to sell exercise equipment or training plans. These charlatans prey on consumer emotion by implying that by using their product that you can lose fat in a specific body part (this is especially common when selling abdominal equipment). Body-fat is lost systemically and it is genetically predetermined where you lose it first and where you lose it last.
Muscle is metabolically active and when we don’t have enough muscle it becomes very difficult to lose fat. A typical weight loss program without strength training will not only be less effective it could make you fatter. Diets by themselves do not discriminate between muscle and fat and it is very possible (especially on diets below 1200 calories per day) to lose more lean tissue than fat. It has been estimated that 1 pound of muscle burns between 35 and 50 calories per day; that means that adding just 3 pounds of muscle will burn between 38,000 to over 50,000 extra calories per year. You need muscle to get and stay lean!
The focus should be on the nutritional density, which refers to the nutrition quality relative to the caloric value of the foods you eat . The most nutritionally dense foods are green leafy vegetables, cruciferous vegetables and berries. The focus should be more about what you do eat and not so much about what you don’t eat. Most americans are under nourished, while many may receive adequate amounts of vitamins and minerals, they are lacking the phytochemicals that are crital for health and wellness. Eating a diet rich in Vegetables, Fruits, Nut/Seeds and Healthy Grains protect the body from disease and allow one to permanently achieve an ideal weight.