Ever wonder how we build your fitness program? Here’s a ‘sneak peak’ on how that happens!
Have you ever wondered how Untamed Fitness writes such an amazing fitness program that gets you results in as little as two weeks? Here’s a little behind-the-scenes look at what goes into our fitness programming!
Step one, find out what you want.
Each of our programming is specifically tailored to each one of our clients, dialing into things such as:
– Fitness history
– Current and past injuries
– Overall confidence in movements
– Current or past sports history
When first meeting with a new client, we make sure to go over all of the bells and whistles of what makes you, YOU! Anyone could go online and Google search how to lose weight or build strength, and AI can easily give you a baseline workout that would mostly hit the mark… But what you’re missing in personalization can easily get you hurt or not meet your fitness goals.
Step 2 Fitness and Mobility Assessment
When we meet with a new client, we make sure to do a fitness and mobility assessment. This will walk our new client through foundational movements that will show an experienced trainer:
– Any muscle imbalances
– Weaknesses
– Past injuries
– Any strength issues that may not show up without a movement assessment
This will also let us know what a recommended program would look like for you. Would three days of workout suffice? Are you able to work out on your own? Do you need a lot more feedback and guidance on different movements, or do you move pretty well around the kettlebells and barbells? This is all good stuff that will go into building your baseline fitness program!
Generally speaking, for anyone looking to see change in their fitness level in the first 90 days, I highly recommend being able to work out three days a week, with one extra day of cardio or walking for at least 20 minutes.
For people that are only able to work out twice a week, if your goal is strength training, I would recommend two full body workout days focused on heavy barbell and dumbbell lifts with kettlebell circuits worked in for cardio endurance.
If you’re looking to lose weight on twice a week, I would recommend two full body weight loss circuit workouts that will focus on burning as many calories as possible in those two hours and pushing you to your limits without injury. With only working out two days a week, you will be struggling to see results in those first six weeks… Accentuation on nutrition will be key if you are not able to work out at least four days a week.
For those of us who are super busy and can only work out once a week, one day is better than no days at all! Don’t think that just because you only have time for one day a week doesn’t mean you shouldn’t bother. One day a week can still show results, especially for populations that are pre-diabetic, diabetic, coming back from injury, focusing on functional fitness, living with arthritis, or staving off muscular dystrophy as an older adult.
Step 3 Write Your First 6 Week Program
Using the information that we gather from the fitness mobility assessment, we will carefully craft you a six-week onboarding program designed specifically for getting rid of muscle imbalances, increasing proprioception, and improving that baseline fitness level!
Don’t let the word “on-boarding program” deter you from the effectiveness of this workout… It will definitely leave you sore in muscles you didn’t even know you had!
Step 4 Your First Week
We’re almost there! You’ve met with a trainer, you’ve decided how many days you wanted to train per week, and you finally showed up to your first session with your trainer… I bet you think that the work is all done from here. (Hint: It’s not!)
Nope, a trainer’s work is never done! Your first week of working out is crucial to dialing in each workout correctly, giving proper progressions and modifications, and sometimes completely rewriting certain systems to reflect how your body moves and understands weightlifting. Like I said before, one of our main things we like to focus on is injury prevention… Just because you told me that you can bench 350 pounds in a squat rack 5 years ago, doesn’t mean we should skip over your muscle and balances and get right back to the one thing that injured you before! Making sure each and every client has proper form before adding speed and weights is crucial to making sure everyone achieves their goals and is happy with their fitness journey!
The first week is also crucial for you, our clients! We wanna make sure that you can easily use both of our apps, the one where you can find your fitness programming and the one where you can schedule your sessions. If there are any issues of not being able to find your workouts, not being able to use certain videos, or maybe not being able to log into your account, we will need to know this week so we can avoid any upset in the future.
Step 5 Goal Reviews!
Yes, my favorite part, Goal Reviews! Goal reviews will be scheduled one week before your program ends, normally at the 5-week mark of your program. At this time, you’re usually pretty well in tune with the variation of the exercises, you and your trainer have gotten into a good flow together, and this is when your trainer starts looking forward towards the future of what your next program would look like.
We ask ourselves questions like:
- How well is this client progressing on their fitness goal?
- How close is this client to achieving their Yeti goal?
- Have there been any injuries that have arisen over the last 5 weeks that we will have to address?
- How self-motivated is this client? Will they be able to start doing more complex workouts on their own? If not, how do we avoid this client reaching a fitness plateau?
- Is there any specific style that my client likes or dislikes? If so, how can we still address muscle imbalances while making sure the client is happy and safe?
While these things will be prevalent in your trainer’s mind, the program manager will also have knowledge of these potential hiccups in your workout program. Meeting for a goal review is a great time to think about your future…
- Are you interested in adding more personal trainer sessions?
- Would you want to try out semi-private sessions?
- Do any of the group classes interest you, in order to add more workouts to your week?
- How fully have you been recovering each week?
- What’s been your favorite point of progress so far?
- Do you have any new and exciting upcoming events or competitions you want to take part in that would need to be reflected in your fitness program i.e. Spartan races, marathons, hiking trips, triathlons, etc.
Goal Reviews are also a good time to update your progress photos as well as get an updated in-body scan to see how much you’ve progressed in the last 5 weeks of your program. These will be done and uploaded into your profile each goal review.
Step 6 Write the Next Fitness Phase
Then it’s back to the drawing board for writing a personalized program that will accurately challenge you, but not leave you dead tired. Our goal is to push you to do hard things, but make sure that you can still get up out of bed in the morning.
And so the cycle continues. The most amazing part about personal training is in its name… It’s personal. There is absolutely no other version of fitness that will get you results tailored to your specific body type and goals.
Thanks for reading! Talk again soon –
Amanda Buckner
CEO, Untamed Fitness
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