Working with a Personal Trainer or Strength Coach ensures the exercises performed are specific to your goals and are executed safely. Our team of Personal Trainers and Coaches have the knowledge and skills required to work around injuries and medical conditions that make effective exercise difficult. One-on-One Personal Training offers a schedule that is flexible and based on your needs.
Yes, absolutely. For athletes, being your best means having the physical capability to perform. Research has proven massive positive effects for sport performance, including multiple athletic factors (such as strength and power) and reduction of injuries. Our staff help prepare multiple athletes and teams every season reach their physical peak. Our staff create programs catered to athletic performance depending on the sport and time of year. Trainers and Coaches will strive to increase maximal strength, power and stamina in our athletes to help them be their best on game day.
Our initial consultation allows our coaching staff to get to know you a bit better. We’ll get a solid understanding of your goals, past training experiences and overall history through general and specific questions. Using this information, our coaches can break down the best course of action to get you started. Once the consultation has been completed, our staff will take you through a brief movement screen to assess your current physical abilities. You should come dressed in comfortable clothing if you wish to have our movement screen performed.
No, we do not offer meal or diet plans. Through our experience, meal plans have been shown to be extremely ineffective for most folks looking lose weight or improve performance. The rigidity and complexity of meal plans tend to make them impractical in most client lifestyles. Instead, our staff focus on nutrition education and building consistent, more sustainable healthy eating habits. By collaborating with our members, we are able to better guide them to healthier food choices that are better suited for their lifestyle. This collaborative approach has been proven to be much more effective as our members are able to better sustain a healthier lifestyle. Best part? Our guidance is already built into your membership.
Of course! Our Trainers and Coaches work with clients of all fitness levels. It is a misconception that only the super-fit work with Personal Trainers. The exercise selection is based on YOUR fitness level to provide the appropriate workout during your session with the trainer.
If you are new to exercise, working with a trainer or coach 2-3 times/week is recommended. If possible, training should not occur on consecutive days to allow the body time to rest and heal. For those with performance goals, 3 times/week minimum is recommended and can be modified during sport in-seasons.
Realistically, no. Training once per week is usually meant for in-season athletes with heavier practice schedules in order to maintain strength and power. For those looking to improve performance and fitness results, more time spent training will be needed. We recommend minimum 2-3 workouts weekly to improve physicality.
Each session begins with our 3-Part Prep to prepare the body for exercise. Our staff will ensure that the warm-up or prep is easy for the client to learn while still preparing the body for further work ahead.
After the warm-up, the trainer or coach will introduce the exercises for the day and explain what muscles will be worked and why the exercises were selected. The trainer’s role is to create a program that is specific to your goals and ensure each exercise is performed correctly and safely. The trainer will coach you through lifting mechanics, conditioning drills and a variety of other fitness aspects to ensure success.
Absolutely! All our clients, whether Private or Semi-Private, have an individualized program designed for them. This is the most efficient way to achieve optimal results. In our Semi-Private option, our staff coach all members through their personal programs in a group setting.
No you do not need to form your own group. We have a variety of allocated hours for semi-private training for members to select from. Simply pick the days that work for you and come train with our staff. We will always work to ensure a Client-Coach ratio of 8:1 is never exceeded.
Our Virtual Coaching plans all include unlimited email support. Our staff can answer all your questions and help keep you accountable to the training process through weekly check-ins. While we are there to help, remember that accountability is collaborative and a two-way street. A level of independence is required with training, especially when doing it virtually. Before embarking on any fitness journey, be sure you are ready for the long game.
Generally, it takes 8-12 weeks before you begin to “see” results. What type of results you “see” is very individual and depends on your baseline fitness, how hard and how frequently you exercise, and what your goals are. More importantly however, you will “feel” the results of exercise almost immediately. We try to de-emphasize the obsession with the visual results, and pay more attention to all of the other crucial aspects of what exercise can do for you like increase your energy, reduce stress levels and improve your strength.
All Personal Trainers and Strength Coaches at Iron Performance Center have at least a four-year university degree in a Health and Fitness related field. In addition, all staff are required to have a national certification from either the National Strength and Conditioning Association, the American College of Sports Medicine, or the Canadian Society for Exercise Physiology. The university experience combined with one of the national certifications gives our staff the skills and knowledge necessary to prescribe safe and effective exercises.
Furthermore, our Trainers and Coaches who work with elite athletes are required to have the National Strength and Conditioning Association’s Certified Strength and Conditioning Specialist (CSCS) designation.
Believe it or not, low back pain can actually improve with proper exercise. Depending on severity, our staff will design and implement safe and effective exercise programs to help alleviate pain while addressing the root of the issue. We recommend consulting your doctor before getting started or seeking physiotherapist recommendation.
Ideally, you should have some form of fuel in your system before you work out. Eating an easily digested carbohydrate an hour or so before you hit the gym ensures that you’ll have enough energy in the tank to get through your program. Try fruit and yogurt or toast and peanut butter; not too much or you’ll feel sluggish and heavy.
If, however, you exercise first thing in the morning, eating before your workout may not be an option. Many people find that they can tolerate cardio on an empty stomach, but need fuel to get through a strength training session. Experiment with the types of food and the timing of your pre-workout meal to discover what works best for you.
Eating after a workout is important. You need to replenish your glycogen stores and ‘feed’ the muscles that you’ve just trained. Sports nutritionists suggest that you eat a small snack consisting of protein and easily digested carbohydrates within about an hour of training and then your next meal an hour or two later. Some ideas could include a protein shake, chocolate milk, Greek yogurt or turkey sandwiches.