What to Expect During Your First Visit
Fitness Nerds Train Better. Here's How We Do What We Do.
Chances are, when you first enter the foyer at Further Fitness you’ll be greeted by Stella, our sweet little pittie, as she suns herself. If you give her a scratch behind the ear she’ll be your fast friend. But no worries, if dogs make you nervous, she has her own little office to relax in.
The next door opens to the front desk where you’re likely to find her human counterparts, us, Maribel and/or Jamie. Once we’ve chatted for a few, you’ll get a tour of the gym and meet any other members that are there for their training sessions. Don’t worry, everyone is super friendly and welcoming.
But where are the bulky machines?
One of the first things you’ll notice is that we don’t have any machines. All our equipment is some form of free weights: barbells, dumbbells, kettlebells, sandbags. It may seem a bit intimidating at first, but that’s why we’re here. We’re here to teach you what to do with all this fun stuff.
Life is full of free weights, that's why we train you more dynamically, and creatively.
Life is full of free weights. Shopping bags, potting soil, branches, children and pets, not to mention your own body, are all free weights. And if you want to move them through space safely it requires good movement skills, flexibility, strength, and joint stability. You need to be able to move fast and slow, be springy and stabile, with objects that are heavy and light, big and small, solid and squigly in a variety of directions.
This is why our training programs have such variety in them and our members are constantly raving about all the things they can do so much better after training with us.
Once we shut up about our training philosophy, we’ll show you the black boards on the wall with this month’s warm-up and training programs.
Boredom is never a thing here.
Our programs change the first Monday of each month. Some gyms boast of how every workout is different so you don’t get bored. We’ve never had anyone say they're bored...they’re too excited by how much their ability to perform certain exercises has improved throughout the month!
We'll start with smart training and a little orientation
Next we’ll literally walk you through what a regular strength training session looks like. We’ll show you the filing cabinet where everyone keeps their training log to track their progress, grab a clipboard and pen, and begin their workouts.
- First we start at the foam roll/warm-up area. People usually show up earlier for their sessions to get extra foam rolling in (self-massage) before the group of up to 4 begins their dynamic warm-up together.
- We’ll head on to the turf where everyone is up and moving for some light plyometric and agility work.
- We usually follow that up with some sort of power exercise before we head to our main lifting area.
There will likely be a training session going on, you can see what that looks like and maybe chat for a moment with our members. Most of them may have started like you, with little to no experience in lifting free weights. But as you’ll see, they’ve learned a lot with us and love being on the gym floor.
Ready to get started?
The most important step of our first date; your health history and discovering your true goals.
After the tour we’ll grab a seat in the office and discuss what you’re looking for in your gym, nail down some specific goals you’d like to achieve, what kind of activities you currently do and some realistic days and times for you to train moving forward. The next step is one that’s extremely important for us to go over before you start a training program.
We ask a lot of questions. Questions that help us train you better and deliver faster results.
We’ll delve into your health history. What kind of aches, pains and injuries are you dealing with? What injuries or surgeries have you had in the past, even if they don’t seem to bother you any longer? Have you been treated by a physical therapist, chiropractor, osteopath, acupuncturist or manual therapist in the past few months?
Can we have your permission to speak with them about your treatments in order to have a better understanding of your issues...what seems to help or hinder your progress? And we’ll also address any concerns you may have about doing a strength training program.
Alright, are you ready? We're ready to meet you!
Math is fun! We measure your progress and chart your results.
Of course this next bit is optional, but we find most of our clients are thrilled to have this journey and data to look back on. We take your measurements and photos, (again totally optional) but a very useful tool for future reference, especially if you are looking for specific physical goals, such as weight/fat loss or muscle gain. We’ll record height, weight and body fat percentage as well as circumference measurements various part of the body.
These measurements are very helpful to gauge the shifts that occur in your body far better the a scale alone. Often, when a new member begins strength training for the first time the scale may not change much at all, or it may even go up. This doesn’t always sit well for someone trying to lose body fat. But when we look at all the other measurements we often see that they’ve lost considerable body fat while increasing bone density and lean muscle.
Remember, the scale is not everything!
The scale may not show much change, but your waist has shrunk, butt raised up a few inches and you can see in the photos how much your posture has improved. We’ve even had members get taller thanks to better posture!
And no worries, if you’re not keen on having your measurements or photos taken, we can totally skip that part. Although I will say, a few of our very first members skipped it and have made such progress, they wished they had all the recorded data from the beginning.
Have a Question About Your Training?
Movement Assessments matter. This is where we geek out.
After we’ve discussed where your measurements are now and where you’d like to see it headed, we’ll head out to the gym floor for the movement assessment.
Some trainers think of exercises in terms of muscle groups but we focus on movement patterns. There’s only a handful of fundamental movement patterns the human body can perform, and these patterns can then be combined for more complex movements. But if you have difficulty performing the basic underlying movement, either due to pain, stiffness, instability or weakness, your body will find some way to compensate, sometimes without you even realizing it.
We have you do 13 different movements that help us check your balance, stability, core strength, shoulder and hip mobility and the quality of the seven different movement patterns that we all do in our everyday life.
This movement assessment helps us gauge where to start you in our program and will also show us if there are any restrictions you may have. We like to be prepared before your thrown onto the gym floor and this will allow us to tailor and modify your program beforehand.
When the movement assessment is complete, we’ll discuss what we recommend moving forward and discuss any questions or concerns you may have. We’ll then tell you about our 1 Month Total Strength Plus New Member Special we have everyone start with so you can experience first hand what our program and gym is like.