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How often is strength training recommended?

Depending on your individual goals, typically 2-3 times a week is recommended.

What if I only have 30 minutes to work out?

Make the best of it: Do five minutes of cardio then hop off and do 10 pushups, 10 body-weight squats, and 10 crunches. Now hop back on the cardio and do five more minutes and repeat that pod of exercises. Go until you run out of time.

Where did you get certified as a personal trainer?

American Council of Exercise (ACE). I also have a bachelors in Strength and Conditioning/Physical Education and Associates in Personal Training.

Should I eat protein or carbs after my workout?

Both. Your post-workout meal is arguably the most important meal of the day if you train with any kind of intensity. You need to replenish the glycogen stores that have been depleted by consuming carbohydrates, and you need to make sure you have adequate protein so that your body can repair itself after the beating you just put it through.

How much should I sleep?

Although eight hours has been a general rule of thumb, new research has emerged that seven hours is the sweet spot for brain function and living longer. Your best bet is seven to eight hours a night.

What cardio should I do?

Whatever you will do. Do cardio that you find most fun first. Then, switch it up to the types that you’re more unfamiliar with to reach an ultimate state of fat burning and aerobic conditioning.

How often can I do abs?

If your abs are sore from training, give them a day’s rest. But be sure to work the entire core, in addition to crunches and situps, incorporate moves for stability and obliques such as planks, side bends, Russian twists, leg raises, and leg rotations.

Should I train before or after work?

Train when you’re least likely to blow it off or be forced to cancel. It will take you 10-21 days to adapt to a new training time, so stick to your plan and power through. I’m an afternoon or evening gal because my body doesn’t wake up entirely until after noon for some reason.

Why can’t I just do cardio?

While cardiovascular training is great for building strong hearts and lungs, it doesn’t provide the stimulus your body needs to build stronger muscles and bones. Why? Our bodies adapt fairly quickly to the load we ask them to move; unless you’re gaining weight, your legs will always be subject to the same load and moving that load through the same, limited range of motion.

Adding strength training to your program allows you to (1) increase the load on your legs, (2) change the range of motion you move your joints through and (3) target muscles that you don’t typically use during cardiovascular training.

How frequently should I see a trainer?

The ideal frequency of personal training sessions varies from person to person. Just getting started with exercise and healthy eating? Need regular motivation and support to get to the gym? Have an injury that you’re working through? You’ll probably need to see a trainer 1-3 times each week for a few months. If you’re motivated to workout on your own but still need help with changing up the routines to consistently see results, it’s always good to see a trainer once a week, or bi-weekly, or once a month.