We recommend wearing tennis shoes, shorts/leggings and a t-shirt or tank top. Be sure the gym clothes are comfortable and loose fitting. For women, we recommend a sports bra for support and to bring a hair tie or headband.
We recommend a gym bag to hold a workout towel, water bottle, phone and keys. There is a shower area and dressing room available in the restrooms.
In the group room and personal training room, there are open cupboards available for your items.
The workout sessions are approximately 45 minutes long. Sessions begin on the hour. We recommend you arrive 15 minutes early for soft tissue work, foam rolling and corrective exercises before starting the class warm-up.
The format varies each month and depends on which of our three training programs you are enrolled. The group sessions always begin with a dynamic warm up followed by an explanation and demonstration of the program for the day. The session will end with a cool down, static stretching, and educational focus for the week. The personal training and private training programs begin with your personal warm-up and corrective exercises followed by a guided explanation and demonstration of your individual program for the day. The session will end with your individualized static stretches and educational discussion for the week.
You don’t have to wear a heart rate monitor, but we highly recommend it as a visual reminder of your heart rate zone. The monitor helps the coaches and you know if you are training at the right intensity and whether or not we need to adjust the exercises to help you see the best results.
The warmup colors represent the seven movement patterns of the functional movement assessment. If you have any motor dysfunctions or muscle imbalances, the coach will tell you the colors you need to work on. There is a poster in the group training room that displays a few options for the corrective exercises. Work on these corrective exercises everyday!
Following the function movement assessment, the coach prints a report of your colors and corrective exercises. You can use your phone to take a photo of the report to have it available during your session or ask a coach to help determine which colors you have.
Our group classes are individualized. Clients perform exercises based on their functional movement colors and heart rate training zone, so there is no need to feel like you need to “keep up”. Pacing yourself as you learn is best. Also, keep in mind, most of our clients have been training with us for several months or several years. You will get there, too, but initially, the coach will make sure you take it easy as you learn the proper form for the exercises.
It is common to feel sore because the coach will help you focus on activating the right muscle groups for the exercises. The coach will guide you and make sure you take it easy for the first few sessions. Not everyone will notice muscle soreness but when you learn to activate, lengthen and stabilize the right muscle groups for the exercises, you may feel the difference.
Download the PG Fit app (white background with the PG Fit logo). A coach will help you set up a username and password to access your account. Once you have an account and log in, you can schedule sessions 30-days at a time (for example from the 15th of one month to the 14th of the next month). Your account refreshes automatically every 30-days. Sessions fill often, so schedule your workouts a few days or weeks in advance.
There are two places to access the educational resources available to clients – the PG Fit app and the website – pgfit.com. On both locations you’ll find access to the client dashboard that contains all of the educational playbooks and links to supporting websites.
By following the PG Fit Five Fundamentals – Nutrition, Cardio, Supplements, Resistance Training, Coaching – you are on the right track for success. Individual results vary, and the coaches will be with you every step of the way to answer your questions and provide guidance. Clients with the most success start simple, master consistency with nutrition and with the workout schedule, and then build from there.