Welcome to the MORE Strength & Fitness Team! We hope that the information on this page will help you feel as “at home” as possible on your first day training with us. If you have other questions or concerns, please feel free to contact us or to speak with your Trainer when you arrive.
Don’t worry – everyone here has come through the door for the first time and knows that might be the hardest part of the workout! There is no secret handshake! You’ll find a friendly and non-competitive room with people of all ages and abilities ready to help you settle in like they did!
What we do:
You’ll love our full-body circuit training workouts! We’ve created a strength and conditioning class to work all the major muscles in your body. You’ll use arms, legs, chest, back, and core at your own pace with some cardiovascular movements to get your heart rate up and burn fat! We’ve arranged each exercise in an order that maximizes your time and your results.
Each day of the week has a different set of exercises because we understand the Science of Adaptation (how your body makes changes). This means you’ll do up to 3 different workouts every week. Workouts change once per month. This allows your body time to adjust to new movements safely while avoiding muscle imbalances and performance plateaus caused by repeating the same exercises all the time.
How to dress and What to bring:
Please wear sneakers or athletic shoes and comfortable, loose clothing made of fabrics that breathe. Our classes have people in t-shirts, exercise clothing, sweat pants, or shorts – matching is optional! Please choose clothing that is not excessively revealing and without offensive slogans.
Make sure you bring a bottle or two of water or sports drink (like Body Armor or Gatorade) to stay hydrated!
Please bring a towel. We have foam rollers that we use to warm up but you’re welcome to bring your own if you have one.
What to expect:
We recommend arriving 10-15 minutes before your designated class time.
Your Trainer will ask how you’re feeling and if you have any physical concerns that day. Then you’ll be taken through a gentle and easy full-body warm-up.
After a warm-up, your Trainer will review each exercise or station being used that day. You will have a chance to ask questions or try the movement, and then your workout will begin.
During your interval based training, you will have up to one minute at each station to perform the exercise indicated. We ask first-time participants to start slowly. Everyone takes breaks whenever necessary. There will be a 20 – 30 second break between exercises to move to the next station and set up for the next exercise.
After each “Round” (of 8-12 stations) the Team will take a short break of 1-3 minutes. This is a great time to drink water and regroup. Your Trainer will answer any questions from the Team at this time, review proper technique and offer additional options for the exercises as needed.
There are three Rounds per class but sometimes our newest teammates choose to start with one or two Rounds and learn by watching the others. After the third Round is completed, the Team will cool down and stretch together. This is a great time to ask your Trainer questions, get to know your Teammates. Your Trainer may also use this time to give more instruction about the science behind the workout or discuss a fitness topic – we believe in your empowerment!
Your safety is very important to us! Good exercise should not cause any sharp pains, lightheadedness or nausea.
If at any time, for any reason, a movement or a piece of equipment makes you uncomfortable, DO NOT do it! Your Trainer will give you a different position, an alternative exercise or a different piece of equipment to use.
If you ever begin to feel ill, feel pain in a joint, or a sharp/shooting pain sensation in any muscle, stop the exercise you are doing immediately and inform your Trainer. If a person near you says they are feeling ill or appears to be in pain please inform your Trainer immediately. The best progress happens when new participants only do 80% of what they think they can – for safety’s sake we want you to leave with gas in your tank!