What to expect from your first session
A short guide so you know what's coming and how to prepare.
Our first session together is an assessment, not a workout. Before I write your program, I want to see how your body moves, take a few baseline measurements, and understand what you're working with. That's what session one is for. Real training starts in session two.
What this session is, and what it isn't
This is a slower, more clinical session than the ones that follow. I'll be watching, asking questions, and writing things down. You won't leave sweaty. You won't be sore tomorrow. That's by design. The point is to see where you are right now, honestly, so I can build on that.
If you're expecting a hard first workout to prove something, you can let that go. Nothing about this session is a test you can fail.
What we'll do together
The assessment has four parts. Some of them depend on what equipment you have at home. If your space is light on equipment, you're welcome to come to my home for the assessment, where I have everything we need. We can decide that together when we schedule.
A few simple measurements
Resting heart rate and blood pressure for a baseline.
Body measurements
Circumference measurements and waist-to-hip ratio. Not to put a number on your body, but to give us a useful baseline we can revisit over time. I don't use body fat percentage tools or scales for this.
How you move
How you stand, how you squat, how you push and pull. I'll watch you do a few simple movements so I can see what's working well and what we need to build. This is the part of the assessment that most directly shapes your program.
A cardio assessment
A short, structured test of your aerobic baseline. Either the YMCA 3-Minute Step Test or the Rockport Walk Test, depending on what fits your space and your physical condition. Both are standard and gentle, and neither is a race.
The logistics
How long it takes
About 60 minutes.
Where it happens
Your home, or mine, if your space doesn't have what we need for the full assessment. We'll work that out together when we schedule.
What to wear
Workout clothes that you can move in comfortably. Supportive athletic shoes. A hair tie if you need one.
What to have ready
Water
Any equipment you already own, laid out where I can see it
The Everfit app installed on your phone (you’ll recieve your invite prior to this session)
A clear floor space about the size of a yoga mat, plus room to step around it
What happens after
Once we wrap, I'll spend the next two to three business days writing your program based on everything we covered. When it's ready, you'll see it in the Workouts tab in Everfit. That's when real training starts!
Between session one and session two, you'll have access to a starter movement library in Everfit with warm-ups, mobility work, and bodyweight workouts you can use to keep moving.
Last thing
Bring questions. Don't worry about being out of practice or out of shape. The whole point of this session is for me to see where you are right now, exactly as you are, so we can build forward from there. That's the work.