+ How are you different from...?
We don't lead workouts, we Teach & Coach. We are not a flavor of exercise, we are a path. We are not a class or camp with 20+ people following along, we are small sessions with lots of learning and attention. We Coach a progressive curriculum and meet you where you are in your life, or just today. We've helped people get over major injury, deal with chronic mileage, and achieve a lever of ability they never before considered possible. Our members are still surprising themselves after not just months, but years.
+ What do you do in your workouts?
Everything that matters, nothing that doesn't. Each workout is complete: strength, cardio, mobility, and movement needles. We crawl, throw, lift, run, jump, roll, balance, climb, squat, swing, punch, and more. We program and cycle so that you can bring "the heat," feel and see real change in body and ability, and do it all without burn out or break down.
+ How much is training?
Group Sessions = a good yoga class; Private = good personal training. But here’s the kicker: we have countless stories of people who ditched their personal training and achieved more from our Group sessions at a fraction of the cost. And had more fun, learned more, and stuck with it longer.
Want to learn more about how we can get you started? Contact us!
Need Based Finacial Assistance Available
+ Should I do Group or Private Training?
Depends on your preference, goals, and needs. Some people get the most from both. You might start with some Private and then move to Group. Others use Private work on specific goals like weight loss, post-PT recovery, and their own movement goals.
Check How do I Start? for more info.
+ What should I wear and bring?
Workout clothes, mat, towel, and water bottle. Loose fitting clothes are best. Many wear long shorts or yoga/climbing pants. Indoor shoes or willingness to go barefoot. A mat and a water bottle are always useful. If you sweat a lot, bring a towel.
+ How many times a week should I come?
Our path is 3x week. Occasionally, some do more for a short time. But our most amazing member stories are written on consistency over time. Because life happens every day some weeks may be fewer, others may be more. Some use us a part of their movement mix in addition to other pursuits, we have options for that as well.
+ Do I have to go barefoot?
Nope. Many of us do, but you do not have to workout barefoot. If you have foot issues or are worried about past issues, bring dedicated indoor shoes.
The modern body’s feet are weak and asleep. Do your feet, ankles, knees, or hips hurt frequently? Are you prone to plantar fasciitis, turned ankles, knee pain, other lower body injuries? Is your standing balance wobbly? You need to wake and strengthen your feet. The best way to do it is simple: give them an opportunity to do their thing au naturel in a safe, controlled place. Many have stepped out of shoes and discovered their feet can help do and feel things they’ve never felt before.
If you are interested in learning how to transition to minimalist footwear for running (or life) the right way, contact us.
+ Who trains at Gymnasia?
“I hate going to the gym. I love coming to Gymnasia.” –Sharon
Our members are here for many reasons: an alternative to personal training, they hate the gym grind, they are doing all the “right things” but still sliding backwards, like that there's a philosophy and methodology, like the great people, want to learn to do cool things, don’t like wasting time and energy, have big goals to accomplish and need a guide, want to train more effectively, are passionate about a sustainable movement path and want a like-minded tribe. The list goes on.
Most folks are 35-55. Many are currently active and athletic, many are not. But everyone lives a life that demands energy, strength, and self-awareness, perspective, and have little extra "me-time" to while away on fruitless exercise errands. Enter Gymnasia!
+ Are you good cross training for running, biking, or swimming?
Yep. What we do is uniquely well-suited to build not just the strength and stamina to help you run, bike, swim, faster, longer and better, but we’ll also help you build complementary fitness that endurance sports don’t, so that your demanding goal doesn’t pound bad mileage into your body.
+ Are you good cross training for …?
Yep. We’ve had members tell us that they feel more alive, present, and able in their running, dance, power lifting, martial arts, basketballing, skiing, softballing, yogaing, running, childbirthing, shoveling, every-daying.
+ Are you a kettlebell studio?
Yep. That is, we use kettlebells (the tool) for a variety of things and but they are just components of our path. They offer a means to engage weighted movement patters that cannot be practiced without moving something. We also use bodyweight, other weights, medicine balls, boxes, ropes, rings, bars, sandbags, mats, blocks, lumber, swinging clubs, dodge balls, kick pads, tires, and more.
Over 10 years of training, learning, and coaching with KB, we’ve developed our own proprietary system and curriculum for KB lifting to suit our our principles and fitness path.
And, if you want to learn the discipline of KB, we have internationally ranked athletes and Coaches in the sport and discipline of Kettlebell Sport lifting.
Remember: If you are looking for somewhere with a kettlebell, they are easy to find. IF you are looking for how to actually use the kettlebell to increase your movement abilities? Well, let's just say that just because you have a yoga mat doesn’t mean that you are doing Yoga.
Bottom line on KB: we will show you what’s what.
+ I won’t get bulky, right?
Nope. All of our workouts will make your body naturally strong and able. Or: less fat and more muscle mass on men; and less fat and lean, toned muscles on women. You won’t get bulky.
We are not a powerlifting or bodybuilding studio. They are gold standards for packing on mass. We respect bodybuilding and powerlifting. We understand the principles of both, and use them on occasion. But our path builds lean strength and a broad movement horizon, not bigger muscles. Even so, we’ve actually helped many heavy lifters lift more weight and reduce the mileage from their lifting pursuits.
And another thing. Are you a woman? We strongly believe that it's high time we confront the negative tactics of women’s health and fitness marketing. If we lift kids, pets, briefcases, suitcases, snow, dirt, stones, grocery bags, kayaks, canoes, beach gear, camping gear, logs, and furniture, why would we only ever pick up a 3# (pink) dumbbell for a workout (or never one at all)? Why do we harbor a deep-seated fear of getting “bulky” from natural movement?
Gymnasia = natural, lean, toned muscles for men and women. More importantly, Gymnasia = awe-inspiring, universal ability and resiliency for humans.
+ When is the cardio class?
Every session. There is growing awareness that “cardio” can be trained without spinning your wheels in place or slogging out some miles, but a lot of people still haven’t experienced it. All of our workouts have cardio. Stamina is just another aspect of Strength.
And done right, real movement can deliver far more results per breath than any cardio-focused program could. We've helped many people actually achieve the results their cardio addiction couldn’t. A recent ACE study looked at a particular kettlebell swing workout and found that the only thing that could approximate its cardio intensity was “cross country skiing, uphill“. And try rope jumping, or running with a sand bag, or whole-body intervals. Oh yeah, we got your cardio, mister/sister!
What’s more important is that you realize there is an intensity continuum, and a complete path will engage all points along it.
+ When is your ab toning and bun lifting class?
Every Session. Are you looking for the best toning and sculpting class ever? Here you go. We are it, hands down (on the ground and start crawling). When can we stop using crappy guilt and violent words like “tone”, “sculpt” and “rip” to talk about fitness?
+ How can I change my (insert undesirable body part here) as fast as possible?
Do what we do. Spot reducing is a persistent myth because it's useful for selling 90-day magic bullets, future landfill, and DVDs. Practicing Strength & Movement will change your whole body and mind. Heck, it’ll change your chemistry, right down to DNA expression. You are a whole person, we'll address every fiber of that being.
+ What’s the best exercise for my core?
Everything we do. Your abs, your core, your center, your axis, your dantien, your 3rd chakra, your whatever-you-call it is truly at the center of many human movements. If you do what we do, roll how we roll, your “core” will be engaged as it’s meant: as the epicenter of movement.
In addition, some of the crawling, folding, bridging, planking, tucking, hanging, and rolling we do has elements of what’s typically called ab/core work.
This gist of this answer also applies to the “What’s the exercise best for…” any other body part, too.
+ Are you like Yoga?
Yes and no. We do some bodyweight movements that echo modern yogic approaches (many of which actually draw more from European Gymnastic traditions than Eastern mind/body ones, but we digress). We see Yoga as a state of mind, an approach, not a workout discipline. Any movement done with the right mind, brings more awareness to and connection between your body and mind. It doesn't matter if you are moving a weight, or moving on a mat. In that sense, everything we do is absolutely Yoga.
Many yogis immediately “get” our workouts. Many of our members and coaches have some or much yoga in their life.
But whst we do is our Yoga. It's our Kung Fu. It's our Path.
+ Are you like CrossFit?
Yes and no. We are at ease speaking work-capacity training and we get the competition mindset. Like CrossFit, we also lift weights and medballs and our bodies; we use intensity; we value broad physical ability; we believe that fitness shouldn't be an errand, but a life anchor.
But we don’t practice training as a competitive sport. We don’t believe that work output is the apex and measure of fitness. We don’t practice all movements or workouts with the same speed and intensity. We don’t follow the WOD/muscle confusion programming format. We also avoid some exercises found in the CF universe because they don’t meet our requirement for having athletic/therapeutic balance.
We do resonate with many coaches who used to or still do associate with CrossFit. We think CrossFit has done much to promote elements of the strength & conditioning world to modern fitness culture. Many of us have done it, some of us have even coached it. But ultimately we all sought a different answer to the fitness question and found our Strength & Movement path.
+ What diet do you recommend?
A food-based one.
We are omnivores, pescatarians, flexitarians, vegetarians, vegans, localvores, cavemen, Mediterraneans, anti-inflammatory and many of us even find a way to eat without identifying with a particular label (it's possible!). We recommend learning principles of good food and then learning to build them into patterns that fit your life and body. We also help folks do this.
Our wildly successful Clean Eating program is a principles-based program, not a one-sized-fits-some prescription. If you want guidance and coaching, we do that. Contact us for more info.
+ What is your sign in and cancellation policy for group and small group sessions?
While you can sign in up until a session starts, please sign-in at least 8 hours before your session. Even better: schedule your weeks in advance (you are able to sign up for an entire month in advance). That’s what our most successful members do. Because Coaches come specifically to coach their sessions, they are not required to make a trip or wait at a session without sign-ins. And they are free to cancel a scheduled session if there are no sign-ins 4 hours in advance (with the exception of the first session of the day which requires sign-ins by 12am the night prior to the session).
Don’t worry about being “locked in”. You can sign out of your training session up to 4 hours before the session begins. If you miss the sign out window, the session will count. If it’s a true emergency (we trust you!), email us your sob story and we’ll sign you out.
+ What if I am late? What if the coach is late?
LATE ARRIVALS: STUDENTS
Make every effort to be on time (which means early enough to be on your mat ready for warm ups at session start). We understand that life happens on occasion! A coach will wait up to 15 minutes for sign ins, but again: we don’t show up and wait for someone who isn’t signed in.
LATE ARRIVALS/NO SHOWS: COACHES
While it’s rare, if a Coach is more than 15 minutes late for a session (again, life happens on occasion!), your session will be free and you’ll earn a free session on your account. Just email us to let us know.
+ What is the sign in and cancellation policy for Privates?
You’ll set your schedule with your Coach. Best to set a few weeks in advance and get on a regular schedule. For private packs it is best to set a few weeks in advance and get on a regular schedule. You must cancel in writing with your Coach at least 24 hours in advance of a session, otherwise it will be counted.
+ Are you open on Holidays?
We hold special programming and truncated hours during major holidays: New Year’s Eve & Day, MLK, President’s Day, Patriot’s Day (MA-only), Memorial Day, July 4th, Labor Day, Veteran’s Day, Thanksgiving, Christmas Eve & Day.
These policies are subject to change. But we’re here to help you, not out to get you. If you have questions about something that isn't covered, CONTACT US!