Get Out There (Again), Part 1
I do this for work now— I go to studios and gyms and try new workouts ALL OF THE TIME. Yet, I still get a little nervous walking into a new place for the first time, or introducing myself to the instructor. So I imagine how hard it would be if it’s been two years since you left your Peloton … or you even forgot what exercise was during the pandemic (or before). But you want to start NOW and that’s amazing! And, I want to help you.
My goal for this blog is to make fitness more accessible for everyone. I don’t want to just share workouts for those who regularly work out. It’s even more important that I share for those who haven’t worked out in a while or are new to a certain workout and don’t know where to start. “Gymtimidation” is a real thing, no matter what level you are. I find that a little bit of knowledge can go a long way. Knowing what to expect can help ease some of that anxiety so that you show up in the first place. So use this series of blog articles as your little bit of knowledge to help get you out the door and into a new workout.
For my "research”, I needed someone who was new to various workouts or local studios; someone who had been mostly confined to their own home gym for the past few years; and someone who was willing to come along for the ride as I took this person all over the Main Line. Enter Liz Patterson. Liz is a friend of mine and a holistic nutrition and wellness coach. While Liz focuses her practice on food and healing, she let her own movement go over the past few years (like a lot of people).
Liz describes herself as an “on-and-off exerciser.” Lately, back to back injuries have derailed whatever she had been doing at the time. Children have also gotten in the way of Liz being able to maintain a regular workout routine. Liz’s short term goals are to work through the residual effects of her injuries and get her strength back. Long term, Liz wants a routine and to make exercise a regular part of her life. She also wants to be more resilient, as her recent injuries have left her scarred in more ways than one.
While Liz’s home gym has the basics (squeezed in between her kids’ toys), she is looking to mix it up and exercise both in and out of the home now. Exercising three to four times a week is a realistic goal for Liz as finding time is a real struggle for her (and us all, really!). Liz likes yoga but does not like what she calls “organized cardio.” She loves the idea of strength training and Pilates.
So come along with me and Liz (and a few other friends who helped me with this research) as we visit Tribe Main Line, Pure Barre Main Line, Verge Yoga, LSF Pilates and Edge Fitness to experience these studios’ starter programs.
Liz was most excited when I told her that I was going to find her a good introductory strength training workout. Lifting weights can be intimidating when you are first starting out. You need to know what you are doing or have the correct guidance so you don’t get hurt. For someone like Liz, who has had a handful of injuries that now restrict her movement, it’s even more important to do the right exercises with the proper form. Because I know and love the Tribe model, I floated the idea by Liz. Tribe Main Line is made up of nine fully equipped pods (there are more outside). The pods are basically a gym within a gym. The Tribe workout is 30 minute sessions, 3-5 times a week. Each day offers different exercises so that at the end of the week you have worked the entire body. It’s a super efficient and effective way to get your workout in. People swear by Tribe and there is a strong community here. There are even monthly happy hours in the gym.
While Liz was nervous because she thought Tribe was “only for people in excellent shape”, she was very curious about this place. I wasn’t aware of an introductory program at Tribe. I know that I just showed up for my first class and did feel a bit overwhelmed. There is a lot of equipment involved in this workout. (It was assumed that I knew how to do a proper barbell squat or use the adjustable kettlebell, when in fact I really didn’t. I don’t have a problem speaking up and asking, but I can see how some - especially those that are already nervous - could try to incorrectly push through on their own. The good news is that the coach would quickly catch any errors). When I reached out to the owner, Bill Abbott, to talk about Liz and our little project, he informed me that he was rolling out a new introductory program at Tribe. I was thrilled for Liz and all of the others (no matter what level) that could really benefit from such a program!
When you join Tribe (it is a membership), you will now get a 60 minute one-on-one onboarding training session with Bill or one of the other knowledgeable Tribe coaches. This session is composed of a physical assessment of the client’s level and fitness ability (accounting for strength and mobility). The client’s limitations are discussed. Modifications and substitutions are offered, of which there are many at Tribe. This hour session is an opportunity to learn the equipment that makes up the Tribe workout. Proper form, weight amounts and settings are reviewed.
Bill first showed Liz the cardio equipment, like the assault bike and the skier. He had her run through a typical cardio segment.
Bill then walked Liz through a list of exercises that she might see in a workout (i.e., deadlift, squat, pushup, pull-up, plank, split squat, lunge). With each exercise Bill watched Liz and offered an appropriate form adjustment or modification. For example, he used a PVC pipe to hinge forward and show Liz how she should feel when doing a proper deadlift. With the push-up, he offered several modifications and a progression of movements for Liz to work towards. Bill also gave Liz substitutions for any exercise that she couldn’t do because of an injury.
Immediately following the workout, I asked Liz for her thoughts. Overall, she "felt great.” Liz said that Bill made her feel comfortable in the gym. He did a great job explaining the equipment and showing her proper form. He accounted for her unique circumstances and her abilities and constraints. Liz loved that Bill offered her tons of options to modify and “he didn’t make [her] feel bad at all about modifying.” She said it was “really nice to have someone help with proper form.”
Liz also noted that “this style of gym could really grow with a person.” Bill showed Liz progressions for various exercises. You can see that there is always room to grow with a Tribe workout.
When I asked Liz if she could see herself working out at Tribe in the future, she said “I think it’s a good possibility”. She thought the studio was nice and clean, and she loved the idea of the single pod model instead of working through stations with others. You do your own thing, get your workout done and go about your day. Liz was surprised to learn that you are not on display in the gym in any way. There are no full length mirrors for a reason. There are only small mirrors placed on the ground to check in on leg form and stance but that’s it. Liz found Bill to be “super nice, patient, informative, helpful, down to earth, really approachable and knowledgeable” and she said the information he offered her was “spot on.”
I happen to know for a fact that Liz has been back to Tribe several times since our first session. While some Tribe first-timers would be ready to start with the group class following the onboarding session, Bill recommended that Liz start with a few one-on-one coaching sessions before she enters the 30-minute group workout. And Liz was definitely more comfortable going that route. Liz is already setting goals for herself at Tribe. She plans to go for the assisted pull up next time!