FAQs

Okay, what exactly is this class anyway?
513FIT group training classes are a combination of several elements including kettlebells, weights, medicine balls, body weight training, and core work. We use movements that engage your whole body and demand strength, flexibility, and stamina. This sounds scary, and it is a serious workout, but the movements can be scaled up or down depending on your needs.

We don’t sit on boring cardio equipment or weight machines. Instead we’re up and moving in all three dimensions. By doing so, we get better results (fat loss, toning, conditioning, coordination, and reduced aches and pains) and build confidence to that carries over into other things, whether that’s a new activity, sport, or most importantly, life.

What should I wear and bring?
Regular workout clothes, but if you’re coming to the Aikido of Cincinnati location, then plan on working out barefoot or in socks. I’d also recommend bringing a water bottle and a small towel. If you’re coming to an outdoor class, then definitely wear shoes. I love Vibram Five Fingers or the classic Chuck Taylor All Stars. I’ve even taken to running in my Chuck’s. For more on why I love minimal shoes, read this article by the always awesome Martin Rooney.

Why is this better than the bootcamp class that’s included in my gym membership?
Some are better than others, but generally I see some sketchy workout programs, the teacher is working out with the class (which makes any real coaching kind of difficult), and I see a lot of bad form not being corrected. Also, with a big box gym you can expect a lot in the way of substitute teachers and generally less effective, if not unsafe workout design. Plus, it’s at the gym. Does anyone actually like going to the gym? Every time I go there to lift I seriously consider getting an Olympic weight set for my garage.

What should I do on my days off from class?
Go for a walk or easy swim. If you’re a serious runner, then I would say this is a good day to run, but make sure to put extra effort into recovery. Eat more, sleep more, take a contrast shower, spend some extra time foam rolling. Also make sure to take at least one full day off from all training. I wouldn’t recommend doing doubles. (Working out in the morning and afternoon/evening.) You’ll end up depleted, you’ll see diminishing returns on your efforts, and you’ll feel like pooh. (Been there, done that, got the t-shirt, cut off the sleeves, wear it when I cut the grass.)

If you’re ready to bump it up to the next level, then add in running five to ten fifty yard sprints with a lot of rest in between repetitions. I like to build to speed rather than take off from a traditional track start. (Your hamstrings will appreciate that a lot more. ) Otherwise, I’d say avoid extras like spin classes or overly athletic yoga classes. You make improvements when you recover. Keep moving, but allow yourself to train (and feel strong while you’re training), and then recover. It’s a myth that you have to end every workout feeling trashed and that you have to work out every day like a 20 something Olympic athlete.

Can you handle people with different fitness levels in the same class?
Yes. All the movements can be scaled up or down depending on your needs. If you’re a rock star, then I can make things more challenging for you. If you’re just getting started, then I’d rather see you do an easier variation well than to struggle through a harder variation with bad form. That’s how injuries happen.

Will I end up looking like a former Eastern Block Olympic Athlete? In a super deep voice: “Hello. My name is Helga. I throw shot put for the DDR.”
No. You can, however, expect that your clothes will fit better, your butt will lift up, and that your posture and overall muscle tone will improve dramatically.

I’m a guy. I’d like to put on some muscle and lose the beer belly. Can I do that?
Yes. I’ve got a few guys and they’ve put on a decent amount of muscle and look really good. They look like athletes. And they’re able to get through their work day after they train. These are all good things.

Why group personal training? Why not do Zumba, Pilates, Yoga, or just go running?
Because while those other things are good activities, they won’t do much to address the real issues. In the absence of doing a focused training program, you lose muscle every year, which leads to a slower metabolism. Plus even if you’re thin, you do want to be thin and toned and have awesome posture, right? Loaded question, but I see a lot of people mistake just being skinny for being all that and a bag of chips.

Plus, If you just do cardio by itself, then you will accelerate that loss of muscle. As for mind/body techniques, they’re OK as an activity, but won’t they do much to effect real change.

Can I really address several fitness goals in a single class? (I’m used to thinking that I go to spin class for cardio, go to urban pump for tone, go to abs class for abs…)
Yes. By following the 80/20 rule, cutting out the clutter and focusing on the movements that give you the most bang for your buck, you can get a lot done in a short amount of time. We can do better than only working on one aspect of fitness per class. No Faustian bargains are required where you have to choose whether to look good and have great muscle tone or have a healthy heart or have a strong core or be more flexible.

If you’re interested in what the true heirarchy of fat loss is, one of the key articles that has shaped my approach to training is this one by Alwyn Cosgrove.