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What do I do to get ready for my first appointment?


We give you a water bottle and if you don't have an exercise mat we will give you one.

We want to see your current natural motions, not "what-I-think-I'm-supposed-to-do."  Other than eating a meal a few hours prior, be hydrated and dressed for a workout.

For those who want some more detail:

Here are some general guidelines for how to approach your first appointment with us.

First and foremost don't be afraid to ask questions - this might be all new for you and we want to make this as low stress as possible.

Be relaxed and think about what your fitness goals are.  So examples might be: lose weight, build muscle, feel better, learn how to work out the right way, prepare for a fitness test or exam, or increase performance for a sport.

Don't do anything strenuous 24 hours prior to an assessment.  Alcohol, caffeine and nicotine can all affect the results of an assessment.  If you want to do a very accurate cardio assessment don't consume alcohol 24 hours prior, caffeine 12-24 hours prior or nicotine 4 hours prior.

It is a good idea to at a high carbohydrate meal 2-4 hours prior to the assessment.

Bring water or a sport drink and something to eat after the assessment.  You might be hungry and your body will appreciate a high carbohydrate meal or snack.

Wear comfortable clothing that you would wear to a gym and be prepared for any weather conditions if the assessment is outside (sun block, hat, sun glasses, jacket, etc.)  Please ask for clarification if you're not sure what is appropriate.

Don't worry about trying to impress the trainer-- we want to see your natural motions.  We're not looking for what many people describe as "muscle failure," we're looking for first points of compensation.  Technically a first point of compensation is muscle failure but most people think of muscle failure as the point where they can't force motion from point A to point B.  We're looking for the first point where you stop using the most efficient muscles.
The assessment is progressive in nature.  There is no need to test major movements with intense exercise if the muscles do not support simpler motions.