Hello and thank you for choosing Gym1 for your Online Personal Training!

I am excited to embark on this stage of your fitness journey with you and will do everything I can to ensure that you succeed.

Not only do I want you to be proud of your accomplishments as we proceed, but I want you to enjoy the process. While online coaching is a relatively new concept, I know that you’ll enjoy it.

Before we begin, I’d like you to please read through this short information package. In it is information about your program and what you’re about to get in the coming months. I’ve laid out what I’ll be sending you and when you can expect to receive it in addition to guidelines for support.

Included in this package is also information on how the workouts are going to be presented to you and an explanation of all variables.

Thank you again for choosing Gym1 to help you on your health and fitness journey. We are here for you every step of the way.

Joel Charpentier  ——-Find out more About Joel

MS, CSCS, Certified Online Trainer

Head of Gym1 Personal Training

Message from the Head of Gym1 Personal Training

How Online Personal Training Works

In order to give you the direction, accountability, and support you need here are a couple different facets to this program.

HOW THE WORKOUTS ARE DELIVERED

  • Workouts will be delivered through the Gym1 Mobile App.
  • Once your account is set up you will receive a welcome email.
  • Create a login and password.
  • In your account there is a calendar where your workouts are located.
  • Training routines, videos, progress stats, pictures, instant messaging, and mostly everything related to your health and fitness program will be delivered through your Mobile App.
  • If you experience any problems accessing your account, please email us at Fitness@Gym1.net

IN-APP MESSAGES AND SUPPORT* (Premium Online Training Customers)

  • Premium Online Training customers receive unlimited daily in-app messaging support.
  • Please keep your questions short and to the point.
  • Use the app only for urgent, time sensitive questions that need to be answered immediately.
  • Send all non-urgent questions for your weekly email, so your trainer can give them the attention they deserve.

E-MAIL SUPPORT* (Premium Online Training Customers)

Premium Online Training Customers get unlimited support through email according to the following process:

  • Each week you are welcome to a single email (your Gym1 trainer will provide you with his/her email)
  • That email needs to be in bullet point form: Each point is also one question and you are welcome to ask as many questions as you like.
  • You may attach videos of you performing an exercise, which our trainer will critique and discuss
  • We ask that you save up all of your questions for your weekly email that you can send any time, but your trainer will commit to respond on Saturday mornings.
  • We have organized the program this way because we want our trainers to give you and your questions the attention that you deserve. This allows your trainer to block out all distractions and spend as much time as necessary giving you feedback and guidance.

PHONE CHECK-INS AND LIVE VIDEO CALLS* (Premium Online Training Customers)

  • As part of your program you will schedule 15 minute bi-weekly phone or video calls to check-in with your trainer.
  • You will receive a calendar link towards the beginning of each month to schedule our check-ins.
  • The purpose of our phone check-ins is to go over feedback on your program, discuss any major life events you have coming up, and always stay on top of the best adjustments we can make so we can continuously optimize your results.

LIVE VIDEO TRAINING SESSIONS* (Optional Purchase)

If you need extra help, you may purchase additional 30-min live video training sessions, where your trainer is with you to guide and motivate you as you perform your exercise.

  • Rep: One performance of a single exercise.
  • Set: Series of repetitions performed without stopping.
  • Tempo: Speed at which one repetition is performed. It is denoted with four numbers (ex. 4-0-1-0). Each of the four numbers is in seconds.
  • Rest: Time in seconds you’ll take to recover between two sets.
  • Superset: Pairing two exercises together. You will complete all of the prescribed reps of two exercises back to back before resting.
  • Circuit: “Round” of exercises. You are moving from one exercise to the next with minimal rest in between.
  • Resistance: How much weight your muscles are working against to complete a movement.
  • HIIT: High Intensity Interval Training. Quick intense bursts of exercise, followed by short recovery periods.
  • Tabata: Popular HIIT protocol. You perform an exercise with 20 seconds of all out effort, followed by 10 seconds of rest, repeated eight times for four minutes total.
  • DOMS: Delayed Onset Muscle Soreness. This is the soreness you feel a day or two after a hard workout. This is a good thing! It happens because your body is busy repairing and rebuilding your muscle fibers which is making you stronger.

Common Workout Terminology

What To Do On Training Days

  • Warm-Up: Always begin with a 5-10 minute warm-up. You want to perform light stretches and exercises to raise your heart rate and body temperature in preparation for your workout.
  • Cool-Down: Always finish your workouts with a 5 minute cool down and stretch. You want your heart rate to decrease and muscles to relax before moving on with your day.
  • Ideal Form: Performing your exercises with good form is always more important than performing them with more weight. Ensure you are using a weight that enables you to have good form.

As you begin your new online program, it always helps to understand what tools will make you most successful. These are some of the constant habits and tips from those who are already experiencing success in their program.

MAINTAIN CONTACT WITH YOUR COACH* (Premium Online Training Customers)

  • Your program is customized according to your needs/lifestyle, schedule, etc. Maintaining contact and providing feedback is important to determine how your program will be designed.
  • Let us know what exercises feel too easy and which ones feel too challenging so we can ensure you’re always getting the best results.
  • Keep us posted on any of your travel plans, lifestyle changes, scheduling conflicts etc. so our trainers can make adjustments accordingly and help you stay on track.

MAKE YOUR WORKOUTS FIT INTO YOUR LIFESTYLE

  • Schedule your workouts in to the time of day when you have the most energy. Whether morning or afternoon, this approach will help you always look forward to completing your workouts.

HOLD YOURSELF ACCOUNTABLE

  • We are here to help hold you accountable and to see that you reach your goals but ultimately you are the one who is responsible for completing the workouts.
  • Set SMART goals, ones that are specific, measurable, attainable, realistic, and timely. I also recommend you write them down before starting your program and put them in a place that will be highly visible to you (your mirror, refrigerator, in your wallet etc.).

GET INSPIRED

  • Understand your reason ‘Why’ you want to achieve the goals you have set. Your ‘Why’ will be your strongest driving motivator throughout your program, and focusing in on it will all but ensure your success.

*As indicated in your PARQ and liability release form, make sure you are cleared to perform the exercises by a medical professional. Do not perform them if you currently have or have any history of cardiac, respiratory, spinal or injury based problems.

Tips For Success

Training Session Guidelines

TRAINING SESSIONS MUST BE SHORT

  • Extended training sessions (anything over 50 minutes; not including the warm-up and cool-down) are a recipe for overtraining, stagnation, and boredom.
  • From what I’ve observed with clients, your performance will usually start dropping after 45 minutes in a session. A shorter session usually means pinpoint focus and higher intensity.
  • Each workout, you’ll know exactly what to do and how to do it. It’s important to execute efficiently, like a machine. For some people, caffeine before a workout helps (but I recommend not after 4 PM).

TRAINING SESSIONS MUST BE INTENSE

  • Intensity is the most important variable for results.
  • The simplest way to increase your intensity is to shorten rest periods.
  • You should not be able to carry on conversations between sets, or play games on your cell phone.
  • Keeping rest periods short makes your workout much more effective.

TRAINING SESSIONS MUST BE CONSISTENT

  • If you want to see results, you must do the work, and do it often.
  • You can have the best training sessions in the world, but they will be rendered ineffective without consistency.
  • A high level of frequency ensures a consistently elevated metabolic rate, and you’ll be burning calories long after your work outs are over.
  • Keep in mind any activity is better than no activity – if there’s days where you think you have “no time” to workout, well, you’re lying to yourself. Let me know and I will make something work for you on days where “you have no time”.

YOUR BODY MUST RECOVER

  • Intensity is the most important variable for results.
  • Usually, you won’t have workouts within 24 hours apart.
  • If you’re still sore, fatigued, or exhausted on a training day, notify me so we can make the necessary adjustments to your training frequency.

Since our trainers are not physically there with you, it’s important you build upon the skill of “listening to your body”. If something doesn’t feel right, don’t push it; your body is usually trying to tell you something.

GOOD PAIN VS. BAD PAIN

  • Mild discomfort is part of the exercise process, and is necessary for the improvement of performance and physique.
  • The Burn is good pain. It should be short-lived and during the exercise only.
  • Fatigue after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as “over-training” and is not good.
  • Soreness is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks two days after exercise. As defined above, this is referred to as Delayed Onset Muscle Soreness and is normal when beginning a new fitness program.
  • Bad Pain – Usually caused by the improper execution of an exercise.

Nothing should really “Hurt”. Immediately notify me and/or a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints or ligaments.

  • It is recommended to perform each exercise with NO WEIGHT to familiarize yourself with the movement pattern, and to mentally and physically prepare you for the tasks ahead. Warming up is a crucial part of injury prevention and prepares your body for exercise by lubricating your joints.
  • Notify me of any extreme soreness that may occur. Mostly, it’s counter-productive to train through soreness.

Safety

Sleep

I could write about the countless studies of why sleep is important for you, your appetite, your mental health, your happiness, and especially your workout results. But I’m not going to bore you with the science stuff.

Your ZZZ’s Are Essential

  • Get 6-8 hours of quality sleep every night. I can’t stress how important this is for both fat loss and muscle gain, especially when you’re in training mode.
  • Your body, your workouts, and your goals will suffer because of a lack of quality sleep.
  • Have trouble falling asleep early? Form a sleep ritual. That means two hours before you want to go to bed, dim the lights, and unplug from all electronics. Try sleeping with your cell phone in another room.

Replace the TV with some light reading. Also try supplementing with a calming tea before you lay down before bed.