Welcome to trainerdiego's New Clients' Orientation page! If you are reading this page that's because you have decided to get "in shape" and now are looking for some guidance. If this is the case, then you are in the right place.
In this page I'll try to give you an idea of how I work with new clients, how we get started and answer some of the most frequently asked questions (F.A.Q.).
Getting started:
Most likely, the first thing we'll do is have an initial phone conversation. You can call me (510.332.1272) or you can fill out this form and I'll contact you within 24 hours. In our conversation we'll discuss your training needs and goals. You'll get a chance to ask me questions and I'll ask you a few too. If you feel that my services could be a good match for your needs, then we'll setup an appointment for a fitness evaluation.
I'll ask for your email address and send you a confirmation with the day/time for our first session and directions to the studio. I'll also send you some paper work (client evaluation forms) that I need you to fill out and sign before we start the fitness evaluation. It's very important that you bring these forms with you to our first session!
Fitness evaluation:
Ok, the first thing you need to know about the fitness evaluation is that IT IS NOT A PASS OR FAIL evaluation. I won't even share the results with you (unless you REALLY want to know). The purpose of the fitness evaluation is for me to have an idea of your current fitness level so that when I start designing your fitness program I know, more or less, where to start.
The fitness evaluation is very simple. I'll be showing you ALL the exercises that you need to do and how to do them with proper form. Basically here's what you'll be doing:
- A 8-10 minute walk on a treadmill to help you warm up.
- A 3 minute step up - step down from a step that it's about 18 high wearing a Heart Rate monitor
- Push-ups to failure (standard or modified - i.e.: on your knees).
- Crunches (NOT situps!). As many as you can in 60 seconds.
- One set of 10 repetitions on the LEG PRESS machine.
- One set of 10 repetitions on the LAT PULLDOWN machine.
- One set of 10 repetitions BICEP CURLS with a pair of dumbbells.
- We'll rap-up the session with a review of your paper work and some goal setting
First workout:
Ok, now that we have some basic data about your fitness level and a list of goals I can start designing a training plan to help you meet your goals.
When we meet after the fitness evaluation (2nd session), we'll go through your first full-on workout. I'll show you all the exercises that you need to do and how to do them with good form. At the end of the session I'll be giving you copies of your training plans (you can look at some samples here: workout, cardio plan, fitness plan). These plans, designed based on the results of your fitness evaluation, goals and training schedule, will tell you in pretty good detail what to do. There's no guessing. You'll have all the information that you need to start on your path to a fitter and healthier you! Of course, if you need more information, you change your goals or you need a bit of motivation, I'm always only a phone call away!
In a nutshell that's it! You've done your fitness evaluation, completed your first weights workout and have all the information that you need to meet your fitness goals. For more information about my services, feel free to look around my site or read the following Frequent Asked Questions (F.A.Q.). If you have a questions that's not answered in my site, feel free to complete this form or just send me an email.
F.A.Q.:
The WHOLE truth about my services :
Ok, here's something that most trainers won't tell you...The truth: I can not get you in shape! That's right. I can ONLY tell you and show you, based on my knowledge and experience and on your fitness evaluation results and goals what needs to be done (i.e.: give you a FULL training plan). You are still responsible for following it! Just having a Personal Trainer doesn't mean that you'll automatically get in shape. All the hard work, the running, the heavy lifting, the "watching" what you eat... it's still all up to you. I am here to motivate and to guide you, but I can't do it for you!
Why am I so empathic about this? Because for many years I was on "the other side". I was 50 lbs over weight (see some "before" photos!), and my friends and family (mostly my dear wife) try everything they could think off to help me be healthier and loose the weight. But you know what, nothing worked until I realized that I needed to make it happen! Friends, family and trainers can help and motivate. Still, it's up to us, individually to make the necessary changes. Personally, I found out that it was a lot easier when I found that desire to change coming from within myself more than from my friends and family.
How often do we need to train together :
This is a very common question for new clients and again, I'm going to give you an answer that most trainer won't give you: As often as you feel that you need help, guidance and you can afford it. I'm realistic. I know that a Personal Trainer is not a "must have" like paying rent/mortgage, health care, food, etc. It's a "nice to have" but not a "must have". So if once a month is all you can afford, then that's what you should do. Never let a trainer tell you that you have to workout X times a week with them!!! That said... some clients still feel the need to have a trainer work with them on a regular basis. Currently, about 90% of my clients see me once a week and the other 10% twice a week. Some clients of mine, trained with me once or twice a week for the first few months, until they felt more confident with the routines and exercises, then they'll switch to once a week or less. That's ok with me. You need to do what you feel most comfortable too.
Still, from a trainer's perspective, I like to work with clients (at least on the early stages of our training together) on a weekly basis or at the least once every other week. The reason for this is that early on our training and your commitment to it, too many things can go wrong (i.e.: you lose motivation, you start to develop bad form, etc.). If I only see you once a month, that's too much time for too many things to go wrong that by the time I see you again, we need to spend the entire session breaking down bad habits and correcting things rather than making forward progress. Still, you need to train as often as you need it to feel comfortable with the exercises and you can afford it!
Do I need to have a gym :
That will depend on your goals, training schedule and how often we train together, but most likely, yes! For example: if your goal is to train for your first marathon and we'll be training together once or twice a week, then we know that the rest of your workouts will be done outdoors (running of course). But if your goal is to put on 10+ pounds of muscle and we only train together once a week, then you'll need a gym where to train on a regular basis. There are many excellent gyms in the area (Gold's Gym is two doors down from the studio) and I can recommend one for you.
What happens if I change my goals :
Nothing! We look at where you are in terms of fitness and what your training routine (cardio and weights) looks like and we make the necessary changes to accommodate your new goals!