+ I want to be more active, but I haven't exercised in years. How do I start?

We hear that a lot from our new clients. Most people know they should exercise and eat right, but they simply do not know the right approach to changing their habits. You may need someone to encourage and hold you accountable to your plan. That is the benefit of having a coach or trainer to develop safe and fun activities that are appropriate for your fitness level.

If you haven’t been active for a long time, it’s important to start slowly and work your way up to avoid straining your body. We will assess your functional fitness and help you design a fitness program that works best for you. You may also want to talk with your doctor if you decide to start a vigorous exercise program or significantly increase your physical activity.

+ How much physical activity do I need?

The goal is at least 30 minutes of moderate-intensity physical activity at least 3 times a week. Being active at least 5 days a week is best, but doing anything is better than doing nothing at all. If you cannot do 30 minutes because of a health condition, do as much as your condition allows. For best results, do all four types of exercises — endurance, balance, flexibility, and strength.

+ I find it hard to make myself be active. What can I do?

You’re not alone! We all struggle with motivation and consistently exercising. You’re more likely to keep going if you choose activities you enjoy, if you believe you’ll benefit from them, and if you feel you can do them safely and correctly. This is why we recommend working with a fitness coach. We will educate you on why and how you need to exercise, help keep you motivated and give you encouragement at each step. Working with a “buddy” also helps you keep your commitment. Setting small, realistic goals, checking your progress, and rewarding yourself when you reach your goal also can help. We offer discounted packages for “buddy sessions” with a spouse, friend or family member.

+ I get tired easily. What is the best physical activity for me?

Activities focused on building your cardio endurance are key to increased energy. Once you become active, you’re likely to have more energy than before. As you do more, you also may notice that you can do things more easily, faster, and for longer than before. Regular, moderate physical activity can help reduce fatigue and even help you manage stress.

+ I’m healthy now. Why do I need to be active?

Research has long shown that exercise and physical activity is needed to maintain and even improve your health. For example, exercise can help you manage and even prevent diseases such as heart disease, diabetes, and osteoporosis.

+ Don’t I get enough physical activity in my regular day-to-day activities?

Generally, even the most active adult rarely gets the type of routine exercise needed to stay fit. We all need consistent, sustained cardio activity, as well as activities promoting endurance, strength, flexibility, and balance. The key is to do all four of the major types of exercises regularly and increase your level of effort over time.

+ Do I need to do other exercises in addition to my usual walking routine?

Most people tend to focus on one type of exercise or activity and think they’re doing enough. Your body needs all 4 types of exercise — endurance, strength, flexibility, and balance — to truly be fit because each one has different benefits. In addition, variety helps reduce boredom and risk of injury.

+ Isn’t it better for older adults to ‘take it easy’ and save their strength?

Actually, “taking it easy” is risky, according to multiple studies. Regular physical activity is very important to the health and abilities of older people. In fact, older people don’t generally lose their ability to do things just because they’ve aged. It’s usually because they’re not active. According to the U.S. Surgeon General’s Report on Physical Activity and Health, inactive people are nearly twice as likely to develop heart disease as those who are more active. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

+ I’m 75 years old. Should I be exercising, and will it really make a difference at my age?

100% yes. Staying active is important throughout life. Regular exercise and physical activity help you stay strong and fit enough to keep doing the things you enjoy. No matter what your age, you can find activities that meet your fitness level and needs. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

+ I’ve been exercising for some time now. Why am I not seeing any more real improvements?

As your body gets used to a level of exercise, you’ll need to vary your exercise or do more in order to see additional progress. Our coaches routinely evaluate your progress and adjust your Exercise Prescription to continue improving your fitness.

+ Why do I need Personal Coaching Sessions? Can't I just use the equipment?

Developing cardio endurance and fitness is absolutely important. But it’s only part of being fit; the key is to do all four - endurance, strength, flexibility, and balance - major types of exercises regularly. We do encourage use of our cardio equipment to supplement our coaching sessions, which emphasize use of the Power Plate® and are designed to increase endurance, strength, flexibility, and balance in an accelerated routine.

+ How long before I see results?

You will begin to see results in just a few weeks after starting consistent physical activity. You may feel stronger and more energetic than before. You may notice that you can do things more easily, faster, or for longer than before. As you become more fit, you may need to make your activities more challenging to see additional results. That’s the benefit of a personal coach; we routinely re-evaluate your exercise prescription to adjust to your changing abilities.

+ I have a medical condition (such as arthritis, high blood pressure, diabetes, heart disease). Is it safe for me to exercise?

Absolutely! Exercise is safe for almost everyone. In fact, studies show that people with arthritis, high blood pressure, diabetes, or heart disease benefit from regular exercise and physical activity. It has been proven that exercise can actually improve some of these conditions. You may want to talk with your doctor about how your health condition might affect your ability to be active. We specialize in working with people who have a variety of medical conditions, and work within you and your doctors’ parameters.

+ What if I have an injury or health problem that has kept me from exercising for a while? How do I know if it’s safe for me to start again?

Don’t be discouraged. Once you recover, you can start again and be successful. There is no need to let the rest of your body deteriorate while you’re resting one part. We can often help you get a thorough workout without aggravating an existing condition. Talk with your doctor about when and how you can resume exercising and gradually build back up. With a little time, you’ll be back at the same, or a better, fitness level.

+ If I’m overweight or obese, what kinds of physical activity can I do?

You can do all kinds of physical activities. Anything that gets you moving — even for only a few minutes a day in the beginning — is a healthy start. Very large people often face special challenges. For example, you may not be able to bend or move easily, or you may feel self-conscious. Facing these challenges is hard — but it can be done. Feel good about what you can do, and pat yourself on the back for trying. It should get easier. Many of our clients have “something” – something hard in their life that makes exercise difficult – and we specialize in designing programs to meet your individual needs. We also provide an intimate environment, different from the “big box” gyms with lots of hard bodies and Spandex.

+ What is a Power Plate®? Why should I exercise on one? How does it work?

We believe the Power Plate® is such a powerful tool in helping people get fit in a safe environment that we have designed our entire studio around using them.

This revolutionary training tool delivers harmonic vibration to the body, stimulating a natural reflex. It is high-efficiency training unlike anything you’ve ever experienced before, effectively burning fat, enhancing muscle tone, improving balance, and increasing strength. With Power Plate®, you get a complete, full-body workout incorporating stretch, balance, core, strength and massage in as little as 30 minutes.

It’s not fiction—it’s science. More than 200 research studies conducted on whole body vibration have shown, when used regularly as part of a healthy lifestyle, Power Plate® can help provide numerous wellness and fitness benefits, including:

• Strength — Improves muscle tone, builds explosive power and endurance.
• Flexibility — Increases range of motion, coordination, balance and stability.
• Circulation — Improves and increases blood flow to strengthen the cardiovascular system.
• Weight Loss — Reduces body fat and enhances metabolism.
• Cellulite Reduction — Diminishes the appearance of cellulite.
• Alleviate Pain — Promotes faster recovery of damaged muscles and tendons, decreases pain and improves joint function.

+ How does the Power Plate® work?

The vibration technology behind Power Plate® enhances the efficiency of movement.

Power Plate® creates 25-50 vibrations per second forcing the body’s kinetic chain to respond each time, requiring stabilization, coordination, strength and endurance.

In response to the vibration stimulus, individuals can produce up to 95% of their voluntary force potential while performing safe and pain-free movements. These positive outcomes are made possible by stimulation of the body’s natural reflex arc, allowing sensory motor function to be created and developed at a subconscious level.

The vibrations produced by Power Plate® trigger neurological responses in muscle, which stimulate sensory receptors to elicit a "tonic vibration reflex." When using Power Plate®, involuntary contractions occur in response to the vibration stimulus. Therefore, clients with limited mobility can benefit just as much as clients who are more agile.

Simply stated, Power Plate® works—delivering safe solutions for a variety of disease states and rehabilitating conditions. Healthcare professionals have successfully used Power Plate® vibration technology to manage:

• Idiopathic peripheral neuropathy
• Osteoporosis
• Multiple sclerosis
• Parkinson’s disease
• Cerebral palsy
• Rheumatoid arthritis

+ Is the Power Plate® safe for people with heart conditions, diabetes, or injuries?

Power Plate® provides a wide variety of benefits for users of any age and any physical condition. As a non-invasive modality, this technology addresses a broad range of debilitating symptoms and speeds recovery time, for a quick return to normal daily functions.

Perfect for those of diverse backgrounds and physical conditions, the whole body vibration technology behind Power Plate® provides health, recovery and rehabilitation benefits in a safe and effective way leading to improved quality of life. Power Plate® has demonstrated dramatic benefits in-patient rehabilitation and in the management of chronic pain. Healthcare professionals, including chiropractors, orthopedic surgeons, and physical therapists, have reported the following improvements:

• Decreased overall and specific pain
• Quicker recovery of damaged muscles and tendons
• Faster recovery post stroke/CVA
• Improved blood circulation and lymphatic return
• Accelerated recovery of the tissues post ACL reconstruction
• Improved neural plasticity and sensory motor function in spinal cord injury
• Reduced pain, improved mood and increased activity levels in patients with fibromyalgia

As the aging population continues to grow in size, the demand for products to improve overall health, quality of life and longevity grows with it. Whole body vibration from Power Plate® delivers measurable results the aging population is looking for. In fact, healthcare professionals have reported benefits in conditions ranging from debilitating chronic illness to simple cosmetic concerns, including:

• Improved spinal stability
• Improvement in metabolic function
• Improved muscular tone and stability
• Improved balance and falls prevention

+ What is bioDensity™?

The bioDensity™ system is a non-pharmaceutical option to safely increase bone density by stimulating the body’s natural bone generation process.

+ How does bioDensity™ work?

The bioDensity™ system applies optimal biomechanics for self-compression of bone, stimulating adaptations of density in bone, tendons, and ligaments.

+ Is the bioDensity™ system safe for people with heart conditions, diabetes or injuries?

There is almost no disease that exercise doesn’t benefit. The bioDensity system provides a safe and effective way to expose the body to the mechanical forces proven to produce an osteogenic response. This self-loaded system provides users, regardless of prior physical condition, the opportunity to produce maximal loads on the body in an effort to promote increases in motor neuron activation and bone density.