New Client FAQ

What happens when I sign up?

Potential clients are contacted by a trainer or nutrition coach within 24 hours to discuss goals and what is required to attain them. This includes a basic overview of habit-based nutrition and quality resistance training coaching. You are matched with a trainer who best serves your skill level and schedule. Your trainer arranges a first meeting with you, where together you review previous training history and go through a movement assessment to see strengths and weaknesses. Your trainer then instructs you on how best to achieve your goals. For training clients who wish to make a visible physique change (losing body fat, gaining muscle), one of our nutrition coaches is in touch with you as well.

How much does it cost?

All sessions are $99, including Personal Training sessions, Nutritional Consultations, and Massages. Virtual Coaching is 4 weeks of guided programming for $120-$140 depending on the advancement of the client.

Is there a contract?

No, all payments are ‘pay as you go’ as a la carte single sessions or in 5 session blocks, with no contracts and no cancellation fees. There are no barriers to starting or stopping training with TFN, and most clients stay with us for years. We teach people to lift weights for their entire life, and we keep the information flowing as long as clients want to learn more about how to train themselves.

How often should I train?

All humans should resistance train 3X week. This allows you to work hard enough to make a difference, and rest long enough to make progress. Intermediate and advanced trainees may need to train 4-6X per week depending on their schedule and goals. Most of our powerlifters train 4-5X week.

Who does well at TFN?

The clients who have the most success come in ready to work, and more importantly ready to learn. We are like a Sherpa to a mountain climber, we can show the way, but we don't do the work for you. This work happens both in and out of the gym. The most successful clients show a willingness to learn and implement the big picture while ignoring the minutiae.

Who finds the most obstacles?

Clients who do not succeed do not match their behavior to their goals. Goal achievement is usually harder and takes longer than people expect. Potential clients who have expectations for how much they should sweat during a workout, or how entertaining the workouts should be, might not be ready to work with us. An hour of jumping jacks and crunches might be hard labor, but it isn’t smart. A workout like that doesn’t teach you how to move or how to train for the future. At TFN, we take the long approach and teach you to train properly for a lifetime. If you are not interested in this long term investment in yourself, you probably wouldn't feel at home at TFN.

Could I get hurt?

Certainly, although driving to our studio is a far more dangerous activity than resistance training. Despite popular opinion, weight training (properly) is one of the safest physical activities per 100 hours of participation.

I'm kind of new to this...what is weight training?

Proper weight training means teaching the basic human movements of squat, hinge, press, pull, and carry. Once these movements are performed properly they are gradually overloaded with weight to make them more challenging and increase the body’s function. This gradual overload happens every workout with beginners, and gets more complicated and takes longer with advanced trainees. 

What is a training session like?

All training sessions are 60 minutes, and often start with a warm up to increase the body temperature and activate any weak or underdeveloped areas. Exercises like the squat, deadlift, overhead press, bench press, and pull ups are then performed under keen supervision. Some sessions will conclude with conditioning, cool downs and stretching.

Is it hard?

Good training is always hard, as we are constantly asking the body to improve. A good training session should be challenging, but doable so that progress can continue.

I'm a powerlifter, can you help me too?

Absolutely. Most TFN trainers have competed in powerlifting for years, and a sizable percentage of our clients compete as well. Dylan Smith and Brad Couillard offer 2-hour Powerlifting Consultations to go over training history, past lifts, technique, nutrition, and contest schedule to set you on the right path. We offer Virtual Coaching in 4 week blocks to guide programming at the gym of your choosing, and peak for competition. We also offer Game Day coaching which includes attempt selection and taking care of everything on the day of the meet.