Personal training – practical information

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Is it your first personal training experience?

Here is some practical information on how we proceed…

  1. If this is your first appointment, we ask that you arrive 5 to 10 minutes prior to the scheduled time in order to fill out a survey to assess your global health. The coach will discuss your motivations and the type the training program adapted to your goals. Take the necessary time to properly establish your needs with your personal trainer in order to maximize the reach of your efforts. This synergy makes all the difference: from now on you are not alone!
  2. Equipment needed : comfortable sportswear (long or short sleeve shirt, pants or shorts), sports shoes, towel (to mop up the sweat of your hard work!) and of course, water bottle, essential for a good hydration during your training.
  3. The duration of a training session is 60 minutes (1h) or 90 minutes (1h30) and includes a warm-up, a work out and a stretching period.
  4. After the training session : payment. Sessions are payable each meeting or with a prepaid package. Check out our rates in the designated section to find out about our prices and payment terms.

What is the ideal frequency for private training?

It is recommended to see your personal trainer two (2) times a week if you are starting to get physically active or if you think you need more motivation.

Here is an interesting approach: start your training program with two (2) personal training sessions per week, for one month. Then, try it once a week and finally, when you feel more autonomous, once every two (2) weeks.

In addition, we recommend varying your trainings to make them more complete. Your coach will suggest several activities adapted to your taste and abilities.

What about nutrition ?

Nowadays, food is a ubiquitous subject and we think it should be this way. The science of nutrition is well worth developing, and nutrition is unquestionably a health factor in the same way as physical activity and mental well-being.

Is it possible to avoid talking about nutrition while taking a health resolution or starting a physical training program ? Hardly. Indeed, whatever goals you pursue through your workout, what you eat and what you don’t eat will affect your progress. For now, SAGA Fitness does not offer nutrition counselling services and does not have a partner in this field. However, we will make recipes that we deem relevant available to you through our website sagafitness.ca.

Here are our values ​​: simplicity, coherence and awareness. The information you will find in the recipe section is extracted from professional documented sources and will be quoted and referenced. To conclude, let us mention that we have no particular allegiance to any diet or nutritional lifestyle.

What should you eat before, during and after training?

Being well hydrated and having enough energy will help make your workout an enjoyable experience. Moreover, it will allow you to reach your “goals of the day”.

In general:

Pre-workout meal
 (3 to 4 hours before) 
Regular meal, avoid a high level of lipids (deep-fried and fatty foods), regular level of protein, slightly more carbohydrates

 

Water
One hour before High carbohydrate and low protein snack (muffin, granola bar, fresh or dried fruits) Water
During the training 60 minutes training : do not eat anything

Training over 60 minutes : fruit juice diluted with 50% water,  low protein energy bar

WATER
Don’t wait until you get thirsty. If you wait until you are thirsty, your body is already dehydrated.
Post workout (ideally, in the 30 minutes following the training) Snack containing carbohydrates and proteins

 

Water
(as long as thirst persists)
Post-workout meal
(in the following two (2) hours)
Full meal: carbohydrates, proteins, lipids

Some questions remain? Do not hesitate to get in touch in us through the contact form. We will be happy to help you and answer any questions you may have.