WE ARE CURRENTLY ACCEPTING NEW CLIENTS.

One on one training works for a reason. A few reasons, actually

The biggest challenge in maintaining a fitness routine is holding on to motivation. We all have moments that spark our interest and get us started but keeping the drive going is a bigger challenge than the physical work itself.

Accountability is one thing: when we have someone to answer to other than ourselves, it can help keep you dedicated to your routine. We are not our own best coach because we are susceptible to every other moment of the day that may wear down our ability to keep focus on goals. This is normal, we are all at the mercy of the chaos that can be our lives.

Even more important than simple accountability though, is the relationship that you develop with the person you are accountable to. Inherent motivation is learned, and a good partnership between trainee and trainer should help cultivate motivation from accountability. Motivation and consistency are born from reasonable challenge and dedication but also from joy. The right trainer and the right program can help you find this in your workouts.

Subscription Information

Monthly payment – 199$

  • This pays for the first month – evaluation, detailed questionnaire, photo analysis, medical records assessment (if necessary), as well as the first months training program(s) and weekly monitoring.
  • This pays for the monthly program design, journal and progress assessment as well as occasional skype sessions.. Joey is available any time for questions and will respond via e-mail within 24 hours. This is very much a hands on training program. The monthly fee will is auto-billed to your credit card and can be cancelled at anytime via email request.

Nutritional program – OPTIONAL

  • If you choose to add a nutritional program component to your training, we will add 100$ to your first months payment and 50$ for any additional monthly payment.

If you would like to begin Online Personal Training with Joey, please contact us for any questions you may have and let us know a bit about what your goals are and what kind of routine you are currently following, if any.

What to expect from our programs

The number of programs you receive depends on your goals and time commitment we decide on but you may get upwards of 5 different workouts a week. The workouts are designed around your personal evaluation and goals. We also take into consideration the equipment you have access to. If need be we can work around no/limited equipment.

You will have detailed explanations of each exercise with links to video instruction to make sure each one is completed properly.

Nutritional plans will include a daily meal plan that is in tune with your goals, matched your training program and takes into consideration any dietary restrictions. we have designed meal plans for vegans, pescatarians, vegetarians and carnivores. Supplement suggestions are also included.

Weekly check-ins are included. So we suggest you begin a food/mood/sleep and training journal so that we can monitor anything that may change throughout the week including energy levels, sleeping patterns and mood fluctuations. Every piece of information is important!

To sign up or if you have any questions contact us at info@b-fitstudio.com

A word from Joey – The single most important thing I have learned as a fitness trainer and martial arts instructor over the last 15 years is that every training program has a psychological element to it. Every individual reacts to challenges in different ways and understanding this is the key to helping people realize goals and learn to self motivate.

“I started training with Joey about a year and a half ago after being told by several doctors that I would have to struggle with back and knee pain for the rest of my life and there was not much that could be done. We started extremely slowly with very low impact exercises. Today I exercise 7-9 times a week and have never felt better. I have seen slow but constant improvements and am now able to do things I never dreamt I could. I could not have done this without his guidance and support and my progress is a true testament to his skills and experience. I highly recommend him!”

S. Speyrow

I am lucky enough to have clients who have been with me for almost 10 years, not because they are not capable of training themselves at this point but because the relationship that builds makes us both stronger and even more dedicated to our goals. Whether someone trains with me for a month or for a decade, I always strive to build a trusting bond between myself and each client.

Another big challenge to maintaining a fitness routine is the amount of time it can take in researching good programs, and figuring out how a program should evolve to keep challenging yourself. The sheer amount of information you need to sift through, a lot of which is garbage, is enough to let the gym membership card collect dust in your drawer. The solution is to let someone do this work for you.


Joey devotes a lot of time to each client, through the evaluation process, program design, weekly monitoring and consistent reevaluations and program evolution. Due to the acute attention to detail, he is limited to how many people he can take on at once. See the top of the page for notices of openings or waiting list registry.

The last blog post on cumulative training garnered quite the response and I have had a number of requests for an example of a program that we have used in the past. There are a number of ways that you can break up a traditional workout into sections throughout the day, most of which will be effective. But over the years I have found that we can cater to natural hormone, energy, eating patterns to increase the efficiency and benefits of this kind of training. This is a highly individualized process and does involve some data crunching and trial and error. When it comes to the analysis side of things we’re the ones doing the heavy lifting, so to speak.

Down to the nitty gritty. The example I will be sharing here is a high intensity program built for someone who has been doing moderately intense workouts for some time already. In this case, my client suddenly found themselves working upwards of 60 hours/week and had less time to come train in the studio for a few months. Rather than lose the progress we had accomplished over the last year we decided to break up the workouts into 5 mini sessions of 5 minutes each. This is a full body workout and involves the use of some equipment but could very easily be altered for a complete body weight program.

Program needs –

Time – 25 minutes – in 5 bouts of 5 minutes each

Space required – 7″x5″

Equipment used – 2×20 lb. dumbbells, towel

 

1st 5min. Bout – – Interval training – – 40 seconds on / 20 seconds off

Back lunge to high knee jump – Take a step back into a full lunge (knee inch from the ground) then spring back up, bringing your back leg up, trying to tuck your knee in as you hop on the stable leg. When you land go directly back into the lunge. The lunge should be long enough so that your front knee is behind your toes – this activates the glute more than the quad.       REST 20 SECONDS THEN SWITCH SIDES

Push up / knee tuck – Place your feet on the towel, hip width apart (need a wood floor). Perform a full push up (nose to floor -> back up all the way) then tuck your knees in towards your chest and push them back out to your starting position. Keep your shoulders over your hands to maintain a “light” bottom half, this will make the tucks quicker and smoother. Its murder on the shoulders and gets the quads burning too  – hence why we want the long lunge in the previous exercise.       REST 20 SECONDS

Burpee – Regular burpee minus the push up.       REST 20 SECONDS

Weighted jump squat / punch out – Holding 1 dumbbell at clavicle level – one end in each hand – squat low. You should squat at least low enough so that your thighs are parallel to the floor. Then burst upwards into a jump. The jump should be small, just enough to get your feet off of the floor. When you land, go directly into another squat. This time when you come back up, don’t jump just punch the weight outwards as you stand up. When you punch, the motion should be quick but controlled. You want a short and explosive activation of your arms, shoulders, chest, back and abdominals. The following squat should be a jump…keep alternating between the jump squat and the punch squat.

DONE!

2nd 5min Bout – Strength Training / Push & Pull

Bench press – using your two dumbbells you have a few options. If you have access to a bench or a stability ball you can use this to lay down on and allow for more range of motion on the downwards portion of the movement. If not, just do them on the floor and go until you hit the floor. TEMPO – use the 4-0-1-0 pace = 4 seconds for the downwards motion, no rest at bottom, 1 second to push back up, no rest at top position.      20 SECOND REST

Renegade Row – This is a row from a push up position. You can hold the weights in each hand or have them resting next to your hands. Pull one weight in towards the outside of your ribs while trying to maintain core stability. Minimize the twisting of your waist when you row. Alternate sides.       20 SECOND REST – REPEAT BOTH EXERCISES 3 TIMES

3rd 5min Bout – Core Progression

Scissors 10x / Single leg raises 10x / bicycle 20x / hollow hold 10 seconds – repeat this circuit non stop for 80 seconds then rest 20 seconds.       REPEAT 3X

4th 5min Bout – Repeat of 1st Bout 

5th 5min Bout – 1 Exercise for Endurance 

Single arm Dumbbell snatch – Better to watch a demonstration of this exercise rather than read a description. This is a complex movement and is best done at this pace only when you have learned it properly. Here is a link to a good demo.

– Perform 50 reps total. 25 on each side. Try and do 5 reps each side every minute on the minute. This will start out easy and get more difficult. You can increase the total reps if the weight you are using is light.

Remember this is an example of a fairly high intensity version of one of our cumulative training programs. Its only 5 minutes but its a pretty brutal 5 minutes. I tend to get more “i hate you”, “you’e the devil” and “whyyyyyyy” texts throughout the day than I normally do.

Some of these exercises are quite complex and so you may want to find a simpler progression. Never sacrifice quality for quantity…or anything else. Begin slow and use exercises that you can keep good form with but are still challenging. For the interval sessions, including the core progression you are supposed to go all out for the 40 seconds. Give it everything you’ve got. And remember, I do this with love!

The number of repetitions for the strength training depends on the weight you are using and the difficulty level. You shouldn’t be going to failure but it should be quite difficult for the last 2 or so reps.

I would normally mix this program with 1 or 2 other programs to be followed throughout the week. Variety improves engagement and maintains motivation. If this is a long term scenario, or when it is an online client I offer some new programs every 4-5 weeks (training and nutrition journals are kept and reviewed every week. There is still a small time commitment involved but now you will still be able to do things like hug your family, finish writing your novel, eat a proper meal and maybe even look for a new job that doesn’t make you work so much!

Joey

If you’d like to sign up for online training or personal training with us feel free to contact us – info@b-fitstudio.com / 514-730-6764

 

 

 

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