How We're Adapting Our Services Online
Along with every other gym on the planet right now, we’re providing at home workouts. This pandemic has forced us all to do that. Here’s the thing, there’s already a million videos on YouTube for home workouts for free, and everyone and their mother is posting home workouts with bags of flour and gallons of water for weights.
The problem with all of these home workouts, and the problem with most fitness programs, is they are just throwing darts blind at fitness. Random workouts are good for one thing, and one thing only: finding weaknesses you didn’t know you had.
If you want to come out of this time stronger, fitter, and less susceptible to injury, then you need a plan, and a program that not just finds your weaknesses, but actually attacks them and builds them into strengths.
How do we do this?
We use what’s called “Progressive Overload” which is just a fancy way of saying “slowly getting better at things over time”.
Here are a couple examples:
Say you’ve got a 35lb dumbbell at home and doing 3 sets of 10 on the goblet squat makes your legs pretty sore for the next two days. We can do a couple things to make you stronger, without even adding weight. We can
Add a pause at the bottom, but keep the reps the same: More time under tension is the main driver of building muscle that lasts.
Add 1 more rep each set every week
Add in a tempo such as making the descent 6 seconds
Making the movement faster on the way up. Trying to develop speed increases force production and makes you a more effective athlete. As John Welbourn from @powerathlete says, “You have to train fast to be fast”. Want to squat heavier weights? Start by squatting light weights faster.
This same progression can be applied to body-weight movements such as lunges, push-ups, or planks. We can start by adding more reps, rounds, weight, or time under tension. We can add more skill or lower the skill level to the movement, force you to move slower or faster, or add more body awareness, but all of this decided based on YOUR needs and goals, NOT a randomly selected workout of jumping squats, sit-ups, and russian twists with bag of flour. The goal, if you want TRUE progress, is not to just get tired for an allotted amount of time. Putting in time is how your parents used to workout. That’s not what we believe in.
If you’re sick of following random online workouts, and want to actually get stronger long term, with a progression built specifically for you, then you NEED to be paying for coaching.
We currently offer 3 options
Online Workout Programs
Online Gym Membership
Zoom/Facetime Personal Training
Online Coaching
We perform a fitness assessment, then provide a 3-5 day a week program designed around your needs, goals, and equipment availability, then deliver it via our app TrueCoach. The app includes video demonstration of each exercise, as well as the ability to upload your own videos for technique analysis. This is the best bang for your buck, however the downside is there’s no accountability. If you are highly motivated, and do not need accountability, just the expertise of someone who can write a plan for you to execute, this option is for you.
Normally $75/month, new memberships are now $49.99 for the first month!
Online Open Gym Membership
You get all of the above, fitness assessment, 3-5 day/week program designed around your needs, goals, and equipment availability. Workouts are delivered through TrueCoach with video demonstrations, and upload availability for technique analysis. The difference is we also have two Zoom Coached Open Gym Classes a day on Monday, Wednesday, and Friday, and one on Saturdays, as well as access to our private Facebook group with a supportive community for accountability, challenges, and check-ins. If you thrive on community and know you need accountability, this is the option for you.
Normally $160/month, new memberships are now $105 for the first month!
Zoom Personal Training:
This is our highest price point option, and highest value. Get the same accountability and coaching as a normal trainer, from a distance. This is perfect for beginners who need to make sure they are doing exercises correctly, as well as need someone to hold them to a schedule. This also includes the Private Facebook Group and Zoom Coached Open Gym Sessions. If you are looking to make a serious lifestyle change, from the comfort of your own home, you’ll want to go with this option. This option can also be combined with our Online Program membership option as a way to check in on movement quality and progress.
1 - 60 Minute Session: $70
4 - 60 Minute Sessions: $260
12 - Minute Sessions: $720