What to Expect from your First Session

2nd October 2018

As much as surprises can be fun, it’s usually best practice to be clear on what activities you sign up for! In this blog post, we’re going to give you a clear picture of what to expect before, during and after your first Fit Friends session so you feel confident and ready to take part.

As we discussed in our introductory blog post, joining a gym or signing up for a class is motivating, yet can be a nerve-wracking experience. A new environment, a new challenge and new people can really embody “outside of the comfort zone”.

We understand this. Our closed-to-the-public studio has a maximum ratio of four trainees to one trainer, keeping the experience personal and inclusive. A bright, airy, functional space provides a dynamic framework for rewarding sessions. Friendly faces greet you, train you and train with you. This is a place to make friends as well as make progress towards your health and fitness goals.

The content of your session will depend upon the type of session you have chosen. We have a full timetable of sessions you can book onto. Here’s a quick rundown of each session type:

Grab A Workout: An all over body workout, designed to make you sweat whatever your fitness level.
Face The Day: Get the day off to a good start with this mixed session of cardio and strength. Finish off with 10 mins of stretching – guaranteed to set you up for the day ahead.
Me Time: This session focuses on weight loss, tone and strength. A mix of exercises ensures you work to your full potential, but leave feeling great.
Work Day Wind Down: After a hard day at work, this set of exercises will leave you feeling re-energised and ready to relax for the evening.
Doing It For The Girls: Ladies only are invited to join this session, an all-body workout designed to tone your muscles and reduce weight.
Core, Biceps and Triceps: Great looking arms and abs, this session only focusses on these small muscle groups. Define your arms and create your six-pack.
Cardio & Stretch: Improve your fitness level with a 30 min workout for your heart and lungs, then cool down and release the tension with 30 minutes of stretching.
Legs, Butt & Core: Purely focussed on these areas, tone-up and develop lower body muscles you can be proud of.
Shoulders, Back and Chest: Improve strength and muscle tone in your back, shoulders and chest. You will look fabulous, but be prepared to ache.
Fitter for Longer: Focussing in reversing the physical effects of aging, keep your strength, fitness and flexibility with this mix of exercises designed especially for you.
Power Hour: This is a tough, high-energy session designed specifically for fitness. Ideal for those who play sports or are used to exercise.
Free Taster: Come and try us for free! Just book a place on one of our Taster Sessions and let us show you how to achieve your health and fitness goals.

Each session involves a warmup, a main workout and a cooldown. Because of the ratio of trainers to trainees being 1:4, we can tailor your workout to match your experience level.

Exercises will be demonstrated, music will be playing, and our trainers will be there to guide and encourage throughout your workout. Why not invite family or friends to come with you?

After your session, you’ll leave knowing you have worked hard. You might feel quite sore (especially if you’re trying something new), but this will dissipate with time.

The reason our bodies feel sore after new workouts or high intensity sessions is because of microscopic tears to the muscle fibres caused by a new stimulus (such as performing an exercise you’ve never done before, or to a harder intensity than normal). Rest and recovery repairs these microscopic tears, increasing your work capacity and making you more able to cope with exercise in future. However, this can take a few days. The second day after a workout is when you’re most sore. Be mindful of soreness and look after yourself, but also be confident in the knowledge that regular exercise helps to prevent soreness in future, and of course your health and fitness will benefit.

A good way to manage soreness and improve your fitness is to gradually add sessions. This increases the total amount of work you’re doing (helping boost your fitness) at a manageable pace. Sustainable progress is always healthier than short term bursts and burnouts.

We also have an EMOTIONALLYFit service that is more about exercising your mind, guided by a registered counsellor. Nutritional support will be provided on site by FUELLED’s prepared meals come January, and our trainers can also support you with nutrition advice. This blog will also be a source of information to use whenever you like.

Ultimately, our mission is to provide a holistic solution to support your physical and mental wellbeing. We look forward to helping you soon.

Have a question? Email us at studio@fitfriends.training