FREQUENTLY ASKED QUESTIONS
Check out our FAQ’s for the answers to some commonly asked questions.
Why do I need a personal trainer?
- Motivation
It is much easier to stay motivated with someone encouraging you. Certified personal trainers can provide structure and accountability and help you develop a lifestyle that encourages health. - Program Just For You
If you have health issues, injuries or training goals a trainer will work with you to plan a safe program that considers your needs and helps you to reach your health goals. - Efficiency
Personal Trainers help you focus on results and stop wasting your time doing workouts that are not getting you results. - You are new to exercise
If you are just starting an exercise program, a personal trainer is the best way to begin. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you. - Break through plateaus
If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well. - Learn how to go it alone
If you ultimately want to learn all the facets of designing your own routines so you don’t need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results. - Workout Safely
A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon.Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary. If working out in a gym makes you self-conscious, a personal trainer at a small facility can focus on you and nobody else is looking! - Lose Weight
There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape — it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.
What kind of programs do you offer?
Our most common type of sessions are our customized small group training (groups of 2 to 4 clients working with one trainer). We see clients from 2-4 times per week. Our clients often say that it is a fast paced, efficient, challenging, and always full of variety and the most cost effective. All of our personal training packages include customized meal plans and accountability forms, exclusive cardio express video link, cardio accountability forms, exclusive Healthy Body Blueprint book, fitness assessments including functional movement screening based from TPI Level 1 Screening, training sessions, e-mail and phone support and accountability.
We offer private sessions on a limited availability basis.
Tonya has developed a method of training called “The Energize Method” that gets results for her clients quickly and safely. With fitness assessments, goal setting, nutrition coaching, meal plans, supplements, goal setting, cardio, mobility and flexibility training, proper form coaching, injury management and accountability.
We use lots of body weight and dumbbell movements along with other exercise equipment such as resistance bands, stability balls, medicine balls, slide board, jump rope, cable machines, foam rollers and other trigger point therapy devices and TRZ.
An overview of some of our programs include the following:
Weight Loss, Toning / Muscle Definition, basic and sport-specific flexibility, basic & advanced nutrition, sport-specific training/conditioning for running, cycling, swimming, tennis, triathlons, paddling, hiking & keeping up with your kids & grandkids, boxing, balance, core strength, rehabilitation& post-rehab type programs with people that have previous injuries (we have many of these types of clients).
Home or travel exercise programs as well as on On Demand fitness plans to do on your own or follow along to the videos/pdf https://EnergyFitnessTonya.FlightLivePro.com
Clients are asked to arrive five or ten minutes before each session starts to warm-up and stretch. Sessions are 30 minutes in length. Sessions may consist of weight training, core strength development, cardio training, flexibility, etc based on goals and fitness level.
How many days a week should I work with a trainer?
Twice to four times per week is what we suggest. Clients that only see a trainer twice a week are strongly encouraged to workout on their own at least 4 other days each week.
I have bad joints. How can I exercise?
There are plenty of athletes that complete entire marathons without the use of their legs or in a wheelchair. The point is, that if there is a will, there is a way! Our trainers are qualified and well versed in how to work around bad joints. There are many alternative exercises as well as joint strengthening programs to help tone and condition the affected areas.
How much cardio should I do?
Weight loss & Lean Body= at least 4 days of sprint training lasting 10 to 28 minutes. we call it cardio express and include an exclusive DVD that explains how this method works and give you the workout plan to utilize this method that gets RESULTS!
What is “core” strength?
“Core” strength refers to the core muscles that make up your midsection consisting mainly of the abdominal muscles and the lower back. Having a strong core helps in daily activities such as lifting, walking up stairs, maintaining good posture, etc.
How much rest do I need between weight training sessions?
Depending on how many days you workout with your trainer we design the workout so you can get ample rest for muscle groups. Generally 48 to 72 hours between muscle groups. You can work upper body (chest, back, biceps, shoulders, triceps) on Monday for example, and work lower body (quadriceps, hamstrings, gluteus maximus, calves) on Tuesday. Space your workouts evenly for best results and recovery between sessions. We also have clients that do resistance training on one day and cardio intervals supervised and guided the next day.
Can I work my abs everyday?
Abs should have at least one day before working them again. “Flat abs start in the kitchen.”
Should I be sore after a workout?
Some soreness is normal. Most people have next day or second day soreness. This is referred to as delayed onset of muscle soreness (DOMS). This is because lactic acid has accumulated in the muscles and leaving some biproduct toxins with it. Cardiovascular exercise will help flush some of the lactic acid through your body. Drinking water and getting plenty of sleep help as well.
What time of day is the best to exercise?
This depends on your schedule. Morning is the best time for individuals trying to lose weight. It gets your metabolism going and keeps you from procrastinating.
How many calories do I need daily. How many grams of protein do I need everyday?
Here’s the easiest and quickest answer.
(the numbers below are for people trying to lose weight):
Men: between 1400 and 1700 calories
Women: between 1300 and 1500 calories
Try to spread calories evenly throughout the day consuming 5 small meals/snacks every day.
Example: 1300 calories
Breakfast= 450
Snack (or first lunch)= 150
Lunch (or second lunch)= 250
Snack= 100
Dinner= 350
FACT: One pound of fat= 3,500 calories.
How many grams of protein do I need everyday?
Consume between 70 and 90 grams everyday.
Example (one egg is 4 grams, 4 ounces of chicken is 25 grams)
What is my ideal body fat percentage?
For men the average is 16-20%
For women the average is 19-23%
Each year past the age of 25 we lose 1/2% of muscle. For this reason we are allowed more body fat as we age. We have charts that place each individual in an age group and give more specific and healthy ranges.
How much water do I need daily?
Divide your body weight in half. This is how many ounces of water you need every day. Add 4 ounces of water for every 15 minutes of exercise. The best water to consume is reverse osmosis (distilled) water. Pick good water quality to hydrate your body.
How many pounds should I lose per week?
One to two pounds per week is healthy. Loosing more than that can result in loss of muscle mass.
Should I keep a food journal?
Yes, if you want to accurately see what your daily/weekly food portions and habits are. Time of day, portion and where you eat are good things to write down. You can then pinpoint problem areas and make necessary changes. You might discover that every time you are in the kitchen you tend to eat without even knowing it. Also, if you are having to write in your food journal that late night binge you are much less likely to continue doing it.
How often should I buy new tennis shoes?
Every 3 to 6 months depending on what you use them for. Runners go by the rule 300-500 miles. Shoes often wear out internally before the soles where out. If you are waiting for the soles to wear out, then you are way past due for new shoes. We suggest going to a running specialty store for getting fitted properly.