To schedule an appointment, please call us at 717.514.4201, or email email@example.com. As a newcomer to Athena Warrior Fitness, we welcome you to take advantage of our introductory package* of four private lessons.
In your first lessons, you will learn the movement fundamentals of functional training, and you will progress at your own pace. If needed exercises can be modify to accommodate any pre-existing injury, recovery from surgery, or movement limitation you may have.
Dress comfortably so that your movement is not restricted, but try not to wear clothing that is too loose fitting. It is important that the instructor be able to observe your body as you move. Sneakers are required in the studio, non slip cross trainers are suggested to aid in performing lateral movements.
First Visit to Athena Warrior Fitness
Arrive ten minutes early at least for your first appointment at Athena Warrior Fitness to allow time to complete your health questionnaire. You can also fill out a digital form of the health questionnaire. If you would like to complete your intake sheet in advance of your first training session, feel free to download it and bring your completed form with you. I can’t wait to help you on your health and wellness journey!
It depends on the results you want to achieve and how quickly you would like to achieve them. The more often you work out, the quicker you see and feel improvement. We would recommend that clients do functional training 3 to 4 times a week. We are aware that for most people this can be challenging so we will work with you to identify the ideal number of classes per week that will help you achieve your health goals. Most of our clients do training 2-3 per week. Once a week is beneficial, but results will be slower, unless you are also training from home using our Build Your Own Training (B.Y.O.T) program.
I Have a Pre-Existing Injury. Is functional training a good idea?
Athena Warrior Fitness specializes in corrective exercise and functional movement based training. Private sessions will be conducted with complete attention to fine details and correction of muscle imbalances. All workouts can and will be modified to work around any injury or limitation. Class sizes are kept smaller in an effort to ensure that each client is receiving a customized workout that meets their needs. We take extra care to ensure that our student’s individual health goals and concerns are addressed.
- All appointments and classes are subject to a 24-hour cancellation policy. If you fail to cancel prior to 24-hours in advance you will be charged for the full amount of the scheduled session.
- If you change your appointment from one trainer’s shift to another trainer’s shift within a 24-hour period, you will still be responsible for the first teacher’s fee.
- If you have not shown up within 20 minutes of your scheduled session time, you will be charged the full session fee. The trainer is not responsible to stay past 20 minutes if you have not called to say that you are coming.
- Trainer’s are subject to change due to scheduling or emergencies, and that if another teacher is made available, you are still responsible for keeping your appointment if it is within 24 hours of the session or class time. (If you have requested a certain teacher all efforts will be made to contact you, therefore please keep us updated on new phone numbers and contact info.)
- Athena Warrior Fitness is NOT responsible for a change in a teacher’s schedule, nor the trainer leaving the employ of Athena Warrior Fitness.
- All purchases made at Athena Warrior Fitness are NON-REFUNDABLE.
- All packages expire automatically after 6 months from date of purchase. The introductory packages expire after 3 months from date of purchase.
Athena Warrior Fitness FAQ
Typically, you should have 48 hours between training sessions at Athena Warrior Fitness. However, life sometimes throws us a curveball, and we have to perform training on back to back days. If you are just getting back to working out, then we recommend 2–3 days of strength training each week. This would typically be scheduled on Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. However, you can do back to back days of training as long as you don’t do more than two consecutive days. So, if you have to do Monday/Tuesday/Thursday for your workouts, that is acceptable
You can still be active on your “off” days from the gym by taking a 20–30 minute walk or doing something that you enjoy and you consider active. Golf, Ultimate Frisbee, playing with your kids, roller skating, hiking, pickup basketball, etc., are all good ways to stay active on “off” days.
As you get further into your training experience, you may find that you are able to recover faster and increase the number of days you are training to 4–5 per week. As long as you are working with a coach to manage your training schedule and recovery, this is perfectly acceptable. However, there will be times where you should “deload” or take a period of time to lower your number of training days to 2–3 for a week or two to allow your body to recover.
Ideally, an advanced trainee will do 2–3 strength workouts and 2–3 metabolic workouts each week for optimal results. This balance allows for recovery while still providing you with enough stress to get the results you want.
Being sore is a part of the process, especially if you are just getting back in to a workout routine. However, you shouldn’t be so sore that you can’t function or that it is painful to move. It is common for your first week or two to be a bit challenging. Sitting down and getting up, especially from the toilet, can be a challenge, and you will notice that you are sore.
Soreness is our body’s way of letting us know that we did some damage to our muscles. This damage is necessary for the muscles to rebuild and become stronger. After a week or two, the soreness will subside.
If you are extremely sore or too sore to function, you need to address this with your coach so that we can adjust the program.
The best possible thing that you can do for soreness is to be active. Foam roll over the sore areas for 30–45 seconds at a time a few times per day, drink plenty of water, and go for a 30-minute walk to loosen up and increase blood flow. The activity will bring blood and valuable nutrients to the muscles to help them recover.
Whatever you do, ABSOLUTELY DO NOT skip your next workout. We can always adjust the program for you, but skipping the workout will not help you reach your goals. As your body adapts to the training, you will become less sore over time. We also want to start reinforcing the habit of getting to the gym. Skipping your second or third workout makes it too easy to stop coming altogether.
There is no perfect time to work out. The best time to work out is the time that you have available.
Find a time that is free of other distractions and that you can put in your schedule like any other appointment. This is the best time to work out—because you will actually do it!
Our goal is to get you to drink a least 1 oz of water for every 2 lbs of bodyweight. So if you weigh 200 lbs, you will need to get in 100 oz of water.
While that might sound like a lot, you don’t have to get 100 oz in right away. Start by drinking 12–16 oz at each meal, and try to get in 12 oz between meals as well. Before and after your workout, drink another 12 oz, and you should be close to reaching your goals. Breaking it down into small amounts will make it much more manageable.
Oh, and you can’t count soda (even diet), coffee, or tea towards your water count!
When you are beginning your fitness journey, 2–3 days of training will be enough to get you great results. As your body adapts, you may need to increase your frequency to 3–4 days depending on your goals and the rest of your activity.
Training too much can lead to your body being under too much stress, which can cause you to stop making progress. Recovery and rest are just as important as the actual training itself.
If you are eating right and doing everything else we ask of you, then 2–3 days of training is perfect for most people. You are busy and don’t have the time to train 6 days per week for hours at time.
There is also no need for added cardio. You can stay active on your off days and go for a walk, enjoy a jog, or do something else you love to do. Get outside, be with friends and family, and enjoy other healthy activities.
At some point, if your goal is to get really lean, then you may need to add in a sprint interval day to your program. This should be discussed with your coach when you get to this stage.
Your body needs fuel to get the most out of your workouts! Some people handle food before a workout well, and others do not. You will have to find out what works for you and how your body reacts.
If you train early in the morning, it would be wise to have a whey protein shake or another form of fast-digesting protein 30 minutes prior to your workout. Something like our JuicePlus would be optimal so that you can get the needed protein and carbs to fuel your workout. If you can’t stomach food early in the morning before your workout, you might be able to tolerate 5g of BCAAs prior to your workout to help maintain your lean muscle mass and recover from your workouts.
If you train mid morning or later in the day, you can have 20–30g of protein before your workout. Your other meals should allow you to be well fed and prepared to handle the training session.
Post workout nutrition is critical to your success. This is the time that your body is starving for vital nutrients to help it recover and prepare for your next training session.
If you are looking for something in a hurry, JuicePlus is a great source of protein and carbs to help you recover.
Ideally, you want to take in 20–30 g of protein and depending on your goals a modest amount of carbs. If your goal is fat loss, you would shoot for 25–30 g of carbs after your workout. If your goal is to gain strength or add muscle, shoot for 30–60 g of carbs after your workout. This is very individual, but you will learn over time what your body needs. If you have specific questions, ask a coach.
Keeping fats to a minimum and avoiding fruits as your carb source during this period (within 60 minutes after your workout) is important. Fruits don’t provide your body with the right type of carbohydrate to repair your muscles, and fats slow down the digestion process. Both of these things can keep you from accelerating your gains and recovering fully before the next session.
Great carb sources are sweet potatoes, plantains, white rice, or butternut squash.
Supplements are not meant to replace anything in the diet; after all, they are called “supplements.” In fact, with a solid nutrition plan, you probably don’t need any supplements, but not many of us have a diet that has enough variety, the right quantity, and the ideal quality of foods to cover all our bases.
Therefore, we recommend a few supplements for most of our clients. Others might be recommended depending on your goals.
1) High Quality Multi Vitamin—To ensure you are getting all your vitamins and minerals, a multi-vitamin is a must. This is a coverall and ensures you have the necessary components in your diet to keep you healthy. Men and women also have different needs, so you need to ensure you have a gender-specific vitamin.
2) Greens Supplement—Even with a multivitamin we also recommend a Greens Supplement that includes probiotics to keep your gut healthy. These supplements help with reducing inflammation, promoting gut health, and boosting immune function.
3) High Quality Fish Oil or Omega 3 Supplement—To ensure you are getting enough of this essential fat in your diet, a supplement is very important. A balanced diet often does not provide enough omega-3 fats. The research is pretty clear that fish oil is critical for reducing inflammation in the body and keeping you healthy. Look for high quality fish or krill oils that have high levels of DHA and EPA.
4) Vitamin D3—Although vitamin D can be obtained through adequate exposure to sunlight, most of us don’t get enough for us to have healthy levels. We recommend taking 2000-10,000 IU of D3 each day. Consult your physician if you have concerns about taking these recommended dosages. You can find vitamin D3 at any drug store or grocery. The amount you need is very individual based on the time of year and how much exposure to sun you are getting naturally.
D3 is key for your immune system, hormones, and much more. Many Americans are deficient in vitamin D and need supplementation.
*NOTE: Vitamin D3 is a fat soluble vitamin, so you should take it with food or a meal that includes some levels of fat.
5) Whey Protein—This is something that can be added in for convenience or to ensure you are getting enough protein in your diet. Many people handle whey very well, and it makes for a quick and easy protein addition for snacks or meals.
Finding a high-quality protein that has very few additional ingredients is important so that you are staying as close to the natural product as possible.
There are optimal times to eat—and then there is real life!
Ideally, you should keep your eating schedule consistent. Focus on eating 3 meals a day and one snack. If you have trouble with 3 meals a day, then you may prefer 2 meals and 2 snacks. The goal is to eat enough to keep you performing and feeling well.
On days that you work out, you should consume something 60-90 minutes pre-workout and within 60 minutes of your workout for recovery purposes.
Do your best not to skip meals when just starting out on your program. Fueling your body with good, healthy foods will go a lot further than trying to restrict your calories by not eating.
Carbs are not bad. Carbs help fuel your body for your workouts and provide you with nutrients to help your muscles recover from your workouts. However, not all carbs are created equal. You should avoid added sugars and grains as carb sources. These foods don’t do anything to help your health or performance.
Some people and body types handle carbs better than others. Finding your individual “sweet spot” when it comes to carb intake is important. Most people that want to lose fat need to keep their carb levels to under 150g per day, and probably closer to 50-100g per day. These carbs would also only be consumed on days that you work out or perform strength training.
The question shouldn’t be about quantity but rather about quality of your training. For most people, 2-3 days per week is enough to reach your goals. Increasing your training volume may not be the answer if you aren’t doing all the other things needed to get the results you want.
Before thinking about adding training days, ask yourself:
1) Am I eating according to my plan at least 90% of the time?
2) Am I putting everything I have into each workout I currently do?
3) Am I sleeping and recovering well?
If you can’t answer yes to all three questions, you don’t need to increase your training to get better results. We need to focus on the other factors first, and then we can help you reach your goals faster.
Most of us live our lives in a state of stress. We are stressed at work, with kids, and at home, and we don’t get in proper nutrition or sleep. This all leads to our bodies being overworked and inflamed, which keeps us from getting the results we want and forces our body to hold on to fat. If you want better results, think of what you are doing in the 165 hours you spend outside the gym each week before we add another hour to it!
That sounds logical, right? Since it has more calories than carbs and protein, shouldn’t it make you fatter if you eat more fat?
Not in our nutrition plan! Not in any healthy nutrition plan, really. Eating fat does not cause the body to store excess fat. In fact, just the opposite, you need to eat fats for your body to burn your excess body fat and to maintain a healthy body/optimize performance. Fat is actually stored on our bodies more easily from starches and carbs than it is from fats.
Now that we have removed grains and other starches from your nutrition plan and taken out processed foods, you need to replace those empty calories with healthy fats.
Good fats include coconut oil, coconut butter, almond butter, cashew butter, extra virgin olive oil, animal fats, clarified butter/ghee or pastured grass-fed butter, avocados, and nuts (excluding peanuts). Eating some of these will help keep you healthy and optimize your fat burning.