What to Expect

StrongFast Fitness is a fitness studio providing personal training to its members. On-site sessions with a trainer are more than just great workouts; they provide the skills and knowledge to let you train independently, guided by our unique online system.

Getting started is easy: text or call us at 425-3739 or send an email to to set up your free consultation. From there, here's what you can expect:

1. Free Consultation Appointment
		The first step is to find out if we're right for each other. We'll send you a questionnaire to fill out and bring to your free consultation,  where we'll discuss your goals and our services to make sure they are in sync. If everything looks good, you will fill out some paperwork and login to PayPal to set up your membership. (If you have a PayPal account, be sure to bring your login and password with you; if not, it's easy to set one up on the spot.) There will be no charge until your first session, and with PayPal you can cancel at any time. You will also receive a four-day food log to establish your current eating habits. No calorie counting or measurements necessary; just a simple (but complete!) record of your (soon to be "old") diet.
2. Your First Session
		Your first session will consist of an assessment (movements and stats) and baseline exercises. This will help us identify any imbalances or potential trouble spots that we'll need to address or minimize, and establish a fitness baseline we can use to measure your progress. It's not the most exciting or grueling session, but is very important to developing a safe and effective training program. You'll also have your "before" picture taken ... so you have something to remember!
3. Your First Blitz
		StrongFast Fitness uses blitzometer.com to schedule, coordinate, and track training programs and allow communication between members and trainers. All of your workouts (and dietary checkpoints) are presented to you by your trainer in "Blitzes" that are no more than two weeks long. These allow us to track the work you do at your sessions, and the activities you do independently that you will record online. It's a powerful system that includes a calendar, your own blog, private messages, forums, reports, and more. Your trainer will keep an eye on the activity data you enter independently to make sure your are sticking to your schedule and progressing as expected. (For example, if you had some dumbbell exercises scheduled, your trainer might tell you to increase the weight or reduce the number of repetitions based on your entries.) And you can ask your trainer questions along the way, either in comments you enter with your progress numbers or via private messages.
4. Training Sessions
		Semi-private training sessions include one to four members. There are two types of sessions: Strong: These sessions usually involve lifting weights, but may include other equipment such as pullup bar, resistance bands, or kettlebells. Session size is kept small so your trainer can teach you correct form for safe and effective strength training. Sessions usually also include mobility and core training, and often finish with some metabolic conditioning. Fast: These sessions always include metabolic conditioning featuring high-intensity interval training (HIIT) scaled to your fitness level. This is hurt-so-good fun that can include a wide variety of components such as medicine ball, kickboxing, plyometrics, battling ropes, kettlebells, and more. HIIT work typically only lasts about ten minutes (including rest intervals) but it's definitely quality time. Sessions may also include agility and quickness drills, balance work, core training, and mobility/flexibility. Sessions are integrated into your Blitzes, and your independent activities are based on what you learn here.
5. Results
		You can expect to be stronger and faster within the first few weeks. If your primary goal is fat loss, your results will depend heavily on how aggressive you want to be in making healthy changes to your diet. Even small incremental changes will produce noticeable results; bigger changes can produce dramatic results. But at StrongFast, we don't want to give you fast results that don't last. Too many people struggle for short-term results only to watch them slip away as old habits return. We want you to be stronger and faster one year from now than you are three months from now! So your program will be tailored to your life and personality to give you results that keep on coming!