One on one training/coaching is ideal for you if you need a more personal approach to your training, mindset and nutrition.
Grab your friends or make new ones with a trainer-led group training program that focuses on high-intensity & weight training mix. Within the group classes, we can cater to all individuals no matter the skill level or limitations.
Minimum 3 Group Members Per Session
Get access to our training platform, where programs and guidance are delivered to you every day, every week, so that you can have a periodized program, designed for your goals, right in your pocket. Now you can stop guessing what to do in the gym or going into sessions aimlessly without purpose or direction!
Mobile Friendly, Easy-To-Use, Understandable Programming That Simply Works!
We’ve created a program for you and it’s inside our membership portal. No matter your what your experience level is, goal might be, or type of gym you attend (CrossFit Box, Globo-Gym, Garage Gyms, or Nothing at all – Bodyweight Only), I got you covered.
We Tailor The Training Process, TO YOU.
Go live with Miry or Roger 2-4x per month to get answers to your questions, exercise demo videos, programming guidance, get your form critiqued… This is a training mentorship and coaching is right here to educate you!
Answers To Your Individual Questions, So You Have Personalized Solutions.
Trainers get asked the same questions over and over again. We thought we’d place the answers altogether, in one easy to find place!
There are three options depending on your requirements.
Our Home Location:
We are a family business and have a home gym set up ready to use for every client, taking the utmost care in cleanliness.
ProBody Tech Empire Gym in Kendall:
We have access to a full gym with the latest most up to date equipment and best clean practices.
We bring the gym to you:
If privacy is very important to you, and you want to maximise the time you have available to train, then our trainers can bring all the equipment to you and train you in the privacy of your own home or outside in your local park.
Depending on your health and fitness goals, you’ll need to commit to a minimum of 3 days of exercise each week to see results. Any fewer than that and each workout will feel like you’re starting all over again each and every time.
It is recommended that healthy adults all need to be performing a minimum of 150 minutes of moderate intensity cardio, 75 minutes of vigorous intensity, or a combination of moderate and vigorous intensity exercise per week. Resistance training and flexibility training should be practiced at least twice per week.
Don’t forget that you can break these recommended workout times into smaller chunks if necessary. Not having enough time to exercise is no longer an acceptable excuse 😉
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.
We recommend the Gaspari Proven Whey as a protein shake after you train!
Common post-workout nutrition ‘mistakes’ include eating too much (if you burn 300 calories during your workout, you don’t want to be consuming a 500 calorie protein shake) and choosing less than healthy options.
The ideal frequency of personal training sessions varies from person to person. Just getting started with exercise and healthy eating? Need regular motivation and support to get to the gym? Have an injury that you’re working through? You’ll probably need to see a trainer once or twice each week. Many of my weekly clients reduce their frequency of personal training sessions to bi-weekly or even monthly once they’ve demonstrated the ability to consistently get to the gym and progress their exercises as recommended.
Although we miss seeing their smiling faces, I’m always pleased when clients reduce their need to see me because they’ve become self-directed exercisers.
Expect to FEEL the results of your training sooner than you SEE them. People who start a new exercise program and are consistent in getting their workouts done typically report improvements in sleep, mood and energy levels within two to three weeks. Changes in body composition often take longer to notice; the more consistent you are with your workouts and the closer you adhere to your nutrition plan, the sooner the results will become noticeable (to you and to others too!).
Try focusing on non-scale victories like how many more pushups you can now perform and how your favourite jeans fit.
While cardiovascular training is great for building strong hearts and lungs, it doesn’t provide the stimulus your body needs to build bigger, stronger muscles and bones. Why? Our bodies adapt fairly quickly to the load we ask them to move; unless you’re gaining weight, your legs will always be subject to the same load and moving that load through the same, limited range of motion.
Adding strength training to your program allows you to (1) increase the load on your legs, (2) change the range of motion you move your joints through and (3) target muscles that you don’t typically use during cardiovascular training.
You’d think that as your body becomes stronger and more familiar with the exercises your workouts would start to feel easier. Indeed, many people who ‘go it alone’ in the gym report exactly this. When exercises are progressed frequently and consistently, the body never truly adapts to the workout, making each feel just as challenging as the one before.
A qualified personal trainer knows how to progress your training plan to keep your body guessing and moving forward at a reasonable pace. When my clients lament that their workouts seem to be just as challenging as they were in the beginning, we know that we’re doing our job well!