What kind of exercises will I be doing?

You will be doing a variety of exercises based on your current level of fitness, your goals, and any movement limitations you might have. We use a variety of tools and focus primarily on strength, balance, and stability. We base our training on the 7 basic functional movement patterns: squatting, hinging, pushing, pulling, rotation, and gait. There are many variations to each of these patterns. You can expect to do the basics plus several variations.

What if I am an absolute beginner and don’t know a free weight from a kettlebell?

Based on your starting point, you will build your fitness foundation from the ground up. This may mean a workout with lots of bodyweight and stabilization exercises to lay the groundwork for safe progress.

What if I have lots of gym and workout experience?

You and your trainer will have an in-depth pow-wow about your past training experiences and any preferences you may have regarding training style. Your trainer will want to know what has worked for you in the past and what has not. You will play an active role in your programming at your trainer’s discretion. Our training philosophy is science-based and takes into consideration the most up-to-date research on fitness for women over the age of 40. Our programming will be straightforward and no-nonsense. We are not trying to reinvent the wheel, we are trying to keep the wheels ON the bus and build resilient bodies.

What if I “hate” exercise and going to the gym?

Approach this new journey with an open mind. You may surprise yourself and learn to enjoy working out and moving your body. We will program based on your preferences and tolerances. There is no way around the absolute necessity of moving your body to stay healthy and prevent common ailments associated with adding more birthdays to your calendar. You don’t have to love it or become a “gym rat” to be healthy. We may be able to shift your mindset on exercise.

I want to lose weight; isn’t it just a matter of eating less and exercising more?

Nope! What and when you eat are as important as how much you eat. You cannot “out-exercise” a poor diet. No amount of steady-state moderate cardio is going to negate the impact of Alcohol, sugar, and processed “diet” foods. Eating whole foods as much as possible with a focus on protein and a wide variety of fruits and vegetables will be the fastest, healthiest path to reaching your goals. Women need to consume more protein (100+ grams a day!) as they go through menopause and beyond to maintain or gain lean muscle mass (LMM). Thanks, hormones!

Am I going to get “big and bulky” if I lift weights?

It takes a lot of intentional effort for women to get “bulky” muscles like you might see in bodybuilding or weight-lifting competitions. The hormone testosterone makes big bulky muscles possible. Women have less testosterone than men to begin with, and testosterone levels in women plummet with menopause. The average “Jane” will not start bursting out of her clothes like the Incredible Hulk if she practices weight training 3-4 times a week.

How long will it take me to reach my goals?

That, my dear, depends mainly on YOU. I will make nutritional recommendations and provide programming for you. This will include what I suggest you do when you are not working with me. Your adherence to the exercise and nutrition guidelines will determine how quickly you reach your goal. Body composition changes take time. Restrictive fad diets that make enticing promises are tempting. Who doesn’t want to drop 10 lbs in 30 days? You must be patient and take a long view to achieve and maintain your fitness/body composition goals. You don’t have to work with a trainer for the rest of your life, but you will want to develop long-term lifestyle habits. That takes consistency over time

What if I have movement limitations or mobility issues?

We can work around those if you have clearance from your healthcare provider. I can offer regressions (easier) and progressions (more challenging) for most movement patterns.