Timing your Strength and Cardio Workouts Throughout the Week.

I've had tons of clients ask me about how they should be timing their workouts.

Can I work out twice in the same day?

Should I do cardio or strength first?fitness girl push up

What about working out on back to back days?

Generally it will depend on what you're looking to do.  You can work out twice in a day and on back to back strength training days.  But you have to be careful to not over exert yourself, especially if you're not used to exercising consistently.

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Personal Trainers For The Win

Personal trainers may be your ticket to success.

 

personal-trainer-cyprian-yankey

 

Personal trainers and personal training may be relatively new to you.

You may be thinking they cost too much because there is a lot of debate about whether or not a personal trainer is worth it.

Having trained for a number of years, I can tell you that it all depends on the trainer and facility you choose.

 

A personal trainer’s biggest benefit to you is accountability.

 

Hands down, the number one reason to hire a personal trainer is due to the accountability that they provide.

If you look at the highest level athletes in the world, the one thing they always have is accountability.

It doesn’t matter if it’s a friend, coach, teammate, or personal trainer, they always have someone that they have to show up for.

It’s the same reason that having a workout partner will help you get better results in the gym.

It’s also the same reason that a personal trainer is so helpful.

Lastly you’re paying for your trainer to get you results.  I have always believed that you need to have some skin in the game.  It’s easy to give up twenty or thirty dollars a month, but what about a couple of hundred dollars?  If you’re invested in your training then you’re automatically going to increase the time you spend in the gym.

 

Personal trainers provide consistency.

 

Consistency is something that a lot of people tend to miss out on when it comes to getting in shape.  They may work out a few days a week for a month and then not show up again for a month.  This inconsistency is what can ruin results.  Once you get your body into the rhythm of working out, it will continue to get better and better.

But that can be very difficult sometimes.  The holidays, vacations, and just times you’re too tired to make it to the gym.

You know what fixes all of that?

A personal trainer.

If you’re paying for a trainer you’re not going to skip out just because you’re tired.  You’re also going to feel obligated to make it to your session because you have them waiting on you.

 

Personal trainers provide motivation.

 

How hard is it to get into the gym most days of the week and be excited about it?

How hard is it to have a positive attitude when you’re not getting the results you want?

Well that’s where your personal trainer comes into play.

They’re going to be there with you, through thick and thin, no matter what’s going on.

It’s always funny because I tell clients that some days we’re a personal trainer, some days a therapist, some days a best friend, and some days just somebody to vent to.

Having that person there for you, even when you’re not feeling your best, will help provide you with the motivation to push through your workouts.

Not to mention, our job as personal trainers is to get you excited and pumped up for your workout.  It may be early in the morning, but we’re going to help give you a little pep in your step.

 

So how do you choose a personal trainer?

 

I would say that, hands down, the first thing to look for in a personal trainer is their personality.  If you don’t feel like you can get along with that person, and talk to them on a daily basis, then they may not be right for you.  You have to understand that you will be with your personal trainer more than a lot of your own friends.  You will eventually open up to your trainer and talk to them about all sorts of different things that are happening in your life. Find yourself a personal trainer you feel comfortable around on a daily basis and that will be the starting point for a great personal training experience.

Next is a personal trainer with some sort of certification.  Now, I must admit, a lot of personal trainer certifications can be completed in a day or weekend course.  However, the gold standard tends to be the NSCA-CSCS (National Strength and Conditioning Assocation – Certified Strength and Conditioning Specialist).  The NSCA also has the NSCA-CPT (certified personal trainer).  If the personal trainer you’re looking into has either one, you can trust that they have a great background in exercise and training.

Other certifications you should look for include:

  • ACE
  • NASM
  • ISSA
  • ACSM

Lastly check for reviews, whether that be from a current client or online.  Seeing that other people have trained with this person and enjoyed it will show you that you can probably trust that trainer.  If you can’t find reviews online you can ask other clients of theirs.  Ask them what the trainer’s style is.  Are they easy going or military style?  Do they always show up on time?  Do they provide them with their own custom workouts or just use the same one for every one of their clients?

These are a few questions you should have answered before hiring your very own personal trainer.


If you’re interested in hiring a personal trainer in Richmond, VA you can click the button below to schedule your very own free personal training session and consult, based on your schedule.


Weight Training

Weight Training Debunked

 

Weight training is something that is highly misunderstood by a majority of the public today, whether they're into fitness or not.

What I'm going to do is list the myths and why they're not actually true.

 

weight-training-mythbusters

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4 Steps to Weight Loss

And 3 reasons you’re going about weight loss the wrong way.

Weight Loss Abdomen

 

Step #1 – Track your calories for weight loss.

 

Whenever I have a nutrition consult with a client about weight loss, this is the first thing I bring up.

The reason for this is because it works.  It’s as simple as that.

Anybody that properly tracks their calories starts their weight loss journey one step ahead.

Weight loss only happens if you’re burning of more calories than you’re putting into your body.

 

The simple equation for weight loss is below:

 

What you eat – what you burn = Weight loss or weight gain.

  • If you end up in the positive you will eventually gain weight.
  • If you end up in the negative you will eventually lose weight.

Your body burns of a certain number of calories each and every day.

This is just for you to lay around all day and do nothing.

 

We call this your BMR, or basal metabolic rate.

 

Weight loss is largely dependent on how high your BMR is.

However, we still have to go one step further.

 

Next we have to factor in exercise.

 

The easiest way to do this is to go by the number of hours you work out each week.  We call this your lifestyle factor, or exercise factor.

  • 1-3 hours of exercise per week = 1.2
  • 4-6 hours of exercise per week = 1.35
  • 6+ hours of exercise per week = 1.5

 

We take these factors and multiply it by your BMR depending on how active you are.

 

You can find a BMR calculator pretty much anywhere online.

  • So let’s say your BMR is 1,500 calories and you work out 5 hours per week.
  • We would take 1,500 and multiply it by 1.35 to get 2,025 calories.
  • This should be the amount of calories you need to eat to maintain your weight.

2,025 is for weight maintenance, not weight loss.

 

Now the magic number is 3,500 calories.

 

This is equal to one pound of fat.  We need to hit negative 3,500 calories for a weight loss of one pound.

Generally we spread these 3,500 calories over 7 days which comes out to 500 calories per day.

We then take out this 500 calories from what you burn.

2,025 – 500 = 1,525.

If you eat 1,525 calories and you burn 2,025 = -500 for the day.

If you multiply that -500 by 7 days you get -3,500 calories for the week.  This will result, mathematically, in one pound of weight loss.

Step #2 – Eat more vegetables.

 

If you eat more vegetables you will drastically cut down your overall calorie intake.

This happens for two reasons:

  1. Vegetables are very low in calories.
  2. They also contain a lot of fiber and water which will fill you up and keep you from getting hungry.

Not to mention that vegetables are chalked full of vitamins and minerals to make sure your body is working the way you’re supposed to.

You should add vegetables to most, if not all, of your meals.  If your body is working properly and you’re feeding it the right amount of nutrients, then weight loss will be easier than you think.

Step #3 – Eat protein with every meal to help with weight loss and lean muscle gain.

 

You always hear about it.  More protein, more protein, more protein.

Protein alone won’t get you the weight loss you need, but it will help.

Protein not only fills you up, but it takes more energy for the body to process it.

This means that if you eat protein, your body will burn a certain number of calories just trying to break it down.  That rate is almost two times as much as carbohydrates or fat.

Protein also provides your body with the building blocks for building lean muscle, which are amino acids.

If you’re working out, you’re going to be breaking down muscle fibers.  You need protein to help aide in the recovery of your muscles.  The more muscle you have on the body, the higher your metabolism will be.  The higher the metabolism, the better your weight loss will be.

Some high protein food sources:

  • Lean meats (chicken breast, lean ground turkey, lean ground beef, bison)
  • Seafood (salmon, tuna, shrimp)
  • Dairy (cottage cheese, Greek yogurt)
  • Nuts and seeds (almonds, pistachios, peanut butter, flax seeds)
  • Protein powders
  • Edamame

 

Step #4 – Remove any calories that you consume from drinks.

 

This is an absolute must for everyone.  Calories from drinks are a huge factor in weight loss.  If you’re sitting there and drinking:

  • Sweet tea
  • Sodas
  • Fruit juices

All of these contain calories, and lots of them.

Try removing, or at least reducing, the amount of drinks you intake that contain calories.

Opt for drinks that are zero calories to help your weight loss.

But you should understand that even drinks that are sugar free and zero calories have a negative effect on you if they’re artificially sweetened.

Research shows that people who drink diet sodas versus regular sodas put on the same amount of weight.

This happens because your body expects nutrients but doesn’t get any.  In return, your body will cause you to have hunger cravings.

So you may end up eating more food every time you consume these zero calorie drinks that are artificially sweetened.

Reason #1 – You think weight loss from cardio is best.

 

Weight loss that comes solely from cardio exercise may be the worst type of weight loss possible.

If you only use cardio as a weight loss tool, then you’ll end up losing a lot of muscle mass in the process.

Muscle mass is the only thing that really burns calories, even when you’re at rest.

So why would you want to get rid of that?

Cardio is a great addition if you’re looking to lose weight, but it shouldn’t be the only thing you’re doing.

When you lose weight from cardio, the weight loss comes from about 50% fat and 50% muscle.

Now when you lift weights and perform cardio as part of your weight loss regimen, the weight that you lose is mostly fat.

When you lose weight you will lose some muscle mass, it’s just how the body works.  But what you want to do is minimize the amount of weight loss from your muscle stores.

The best way to go about this is to perform higher intensity cardio versus the hour long runs every day.  Moderation is key with cardio.  A couple of days of higher intensity cardio, and a couple of days of longer steady-state cardio should do the trick.

Reason #2 – You’re not being consistent.

 

The worst thing you can do is start and stop from week-to-week when you’re looking to lose weight.

Since weight loss is all about the calories in versus calories out, you have to make sure you keep up with your workout routine.

You should be exercising at a minimum of four days a week in order to see some results.  You really should be exercising around 6 days a week, with at least one day of rest or active recovery each week.

If you stay consistent and work out most days of the week, weight loss will happen.

Some tips to keep consistency with your weight loss:

  • Find a workout partner to go to the gym with.
  • Hire a personal trainer to keep you accountable.
  • Keep track of all your workouts in a notebook or on your phone.
  • Increase the difficulty or intensity of your workouts as you become more fit.

 

Reason #3 – You think weight loss is going to happen overnight.

 

We all have to come to the realization that weight loss isn’t something that will be done after a few days of hard work.

If the weight didn’t come on in two weeks, then how can we expect that it will come off in the same amount of time or even less?

Weight loss has to become a lifestyle for you, especially if you want to maintain it and stay healthy.

A lot of people start going to the gym with high hopes of losing weight quickly.

Sometimes they even think it’s going to happen without changing any of the bad habits that got them there in the first place.

Your weight loss is directly related to the amount of work you put in.

If you’re only working out a couple of times a week and keep eating all the same foods, you’re not going to see the results you desire.

  • Take your time and slowly increase the amount you work out each week.
  • Make small daily changes to your eating habits.
  • Don’t go all out in your first week and be so sore that you don’t want to ever go back to the gym.

The weight will come off, and it isn’t, then you may need to tweak your eating or your workouts a bit.

There isn’t any magical formula to weight loss:

  • Track your calories
  • Progressively make your workouts harder
  • And be consistent

That’s all you really need to stick to in order to keep the weight loss journey going.


Gyms in Richmond VA - How Do I Choose?!

Gyms in Richmond VA

“There are so many gyms in Richmond VA, I just don’t know what I’m looking for!”

We are going to provide you with the resources below to find some gyms in Richmond VA that will suit your needs.

 

#1 – What Services Interest You?

No matter where you look it seems as if there are trainers everywhere.  Bix box gym, crossfit gyms, in home trainers, outdoor bootcamps, personal training studios, all sorts of different places to find somewhere to work out.

This is why you need to figure out what kind of options and services you’re looking for first.

  • Cardio equipment
  • Free weights
  • Weight machines
  • Pools
  • Saunas
  • Tanning (yes there are now tanning beds at gyms)
  • Personal training
  • etc.

So what are you really looking for when it comes to gyms in Richmond VA?

Most bix box gyms will have a combination of all of the above.

Smaller personal training studios and crossfit may not have as much equipment but you’re also not fighting for equipment with 200 other people.  Crossfit gyms even tend to go with a bare bones style approach to filling out their spaces so that they have mainly lots of barbells, bumper plates, and pull up bars.  Personal training studios normally have a good mix of the necessary equipment without overdoing the things such as tanning etc.

#2 – What Is Your Goal?

1. Weight loss

If you’re just looking to lose weight in general, then cardio equipment will help to get the job done.  Nothing gives you the most bang for your buck than performing cardio.  However, losing weight through only cardio alone is a disaster waiting to happen.  What a lot of people don’t realize is that when you lose weight you’re automatically going to lose some bit of muscle mass (aka lean muscle).  What this does to your body is reduces your metabolism, meaning that although you’ve lost numbers off of the scale your body is also burning a lot less calories than it used to.  Muscle is the one thing that everyone needs more of to keep the calorie burning going and to have the lean toned look most people want.

Mostly any place you go to will have cardio equipment available whether it’s the big box gyms in Richmond VA or a small personal training studio.

Now availability of equipment is the hard part.  The big box gyms tend to have hundreds if not thousands of more members than it can actually handle any one given time.  So it’s likely that during the busy hours (before and after work), it will be difficult to get on the cardio equipment and you’ll probably have to wait.

2. Toning

If you’re looking to tone up then weight training and resistance training is the one requirement you must have.  This means that some sort of free weights, or even machines must be available.  Most gyms in Richmond VA will have free weights.  If they don’t then you need to avoid that gym at all costs.

Toning requires that you lift weights, and lift heavy weights at that.  Now for the females this doesn’t mean that you will bulk up because that just won’t happen.  It takes a ton of work (and probably a bit of extra credit – i.e. testosterone/steroids) to look like those huge muscular women in the magazines.  So don’t worry about that.  However you need to make sure that you’re lifting heavy to increase lean muscle tissue and burn off fat.  If you meet with a personal trainer and they tell you that the only thing they’re going to do is cardio then you need to find someone else.

Again the issue is availability.  You need to ask around and see how busy the gym is before deciding to join with them.  See when their busiest hours are (guaranteed to be around the 5-7am and pm slots).  Ask some of the people working out there how busy it really gets during those time.  This way you’ll have an understanding of what the gym really is like.

 

The Types Of Gyms in Richmond VA

 

Bix Box Gyms – Places like AmFam and Gold’s gym.

Overview

These are the places you go to for a typical gym membership.  Generally they have a lot of equipment, are well kept up, but have more people than they can handle.  The pricing tends to be fairly cheap and you have unlimited access during their open hours.

What To Look For

  • Services available
  • What it’s like during peak hours (5am-7am and 5pm-7pm), how busy is it?
  • Are there pushy sales reps all over the place?
  • Secure locker rooms
  • Showers

The Pros

  1. Lots of space
  2. Lots of equipment
  3. Various services available
  4. Lost cost to join

The Cons

  1. Tend to have a lot more members than they can actually hold at any one given time leading to being extremely packed during the before and after work hours rush.  This leads to long wait times and the equipment you need not being available.
  2. Lock you into long term contracts.  Most big box gyms in Richmond VA tend to lock you into 2 or even 3 year contracts.  The only option if you decide you don’t like it there is to pay out the rest of the contract or pay a hefty cancellation fee.
  3. Normally not much of a trial period.  If a service is good they should let you give it a try for a few weeks to see if you really like the place.
  4. Service isn’t personal.  You’re just a number to the big box gyms.  They don’t really care about their patrons but just worry about signing as many memberships as possible.
  5. Pushy sales people trying to get you to buy other services and products you really don’t want.

Summary

Big box gyms are great for people who already know how to workout and have a training program they’re on.  If you’re not comfortable working out and aren’t sure of what to do then you may need to hire some help by getting a personal trainer at least for a little bit.  With the gyms being so busy it’s hard for people not used to working out to get comfortable and actually get into a proper workout.  The lower cost of a membership appeals to many people that think they’re going to be motivated enough to work out.  The main issue is that most people never even show back up after signing up for a membership or give up after a few weeks after dealing with the overly packed big gyms and not knowing what to do.  It’s also hard to know what to do to reach your specific goals.

 

Crossfit Gyms – Places like CrossfitRVA, Crossfit Addict, Crossfit Full Circle and others

Overview

Crossfit has really come into the scene in recent years and is blowing up across the nation.  They’ve been able to build up a following that is extremely motivated and also extremely “in to” crossfit.  The people that stick with crossfit gyms tend to be former athletes who are very competitive or just people who are highly motivated in general.  Crossfit gyms are not for the faint of heart.  Built around tough metabolic workouts that may not be for everyone.  If you have a good coach/trainer that makes all the difference.  Many of the people that are trainers of crossfit gyms just think that going all out every workout is proper training.  But then again there are very good trainers out there that make sure they progress their clients through workout difficulty properly.

What To Look For

  • Trainers that are certified and with some exercise science background/education
  • Reviews from other people working out there and reviews found on google, yelp etc.
  • Trial period to see if it’s a right fit for you
  • Cost – depends on what you’re looking to pay.  Pricing can vary.

The Pros

  1. Very tight community within the gym (although it may not be for everyone)
  2. Will get results due to the extremely high intensity of the workouts
  3. Very good if you’re looking to learn olympic lifts and pushing your body hard
  4. Pricing is in between personal training and normal gym memberships
  5. Not normally jam packed like big box gyms
  6. You are always working with a trainer

The Cons

  1. Have a higher tendency for injuries compared to other training options
  2. Due to the “all out” mentality trainers can push their clients beyond their true limits
  3. Olympic lifts are done all out for max reps and time when they’re really meant for low repetition ranges with lots of rest
  4. Extremely tough workouts that shouldn’t be done by everyone (this is where the trainer should put you into the right level of workout)
  5. Depending on the gym you go to, it’s really not for beginners but those already with some previous weight lifting/training experience.  Olympic lifts take even the best athletes years to get very good at
  6. Can be overly competitive for those looking for training

Summary

There is a love/hate relationship with crossfit training and other gyms.  Crossfitters will tell you that the training is of the highest level and there isn’t a high risk of injury.  Other places will tell you that they work people too hard and that it’s not for beginners.  What can be said is that any training experience can be good or bad all depending on the coaching and trainers.

 

Outdoor Bootcamps

Overview

Generally outdoor bootcamps are for the people looking for a low cost option that they can do with their friends.  They tend to vary up locations making the novelty of working out more fun.  Pricing can vary a lot, but generally you’re going to be outside rain or shine.

What To Look For

  • What locations they train at
  • Do they have beginner, intermediate, or advanced level sessions?
  • Available hours
  • What type of clientele do they work with

The Pros

  1. Different locations to keep it fresh
  2. Very good group atmosphere
  3. Probably cheapest training option depending on where you’re at
  4. Good for weight loss if you keep up with the workouts because you’ll probably be working out 5-7x/week

The Cons

  1. Lack of equipment, there is only so much you can bring with you outside.
  2. No free weights to really work on increasing lean muscle tissue (i.e. metabolism)
  3. Working out outside during bad weather (cold, rain, freezing, dark, etc.)
  4. Don’t really cater to individual needs

Summary

Bootcamps are a great cheap, if not free, option for people looking to get into working out.  They’re generally focused on cardio as you’ll be running around a lot of different places.  This will help facilitate weight loss but not so much increasing lean muscle tissue (which requires free weights/strength training).  If you’re looking to build up cardiovascular conditioning and not worried about really getting a lean body then this is a decent route minus having to be out in the weather conditions.

 

In Home Trainers

Overview

In home trainers are exactly what they sound like.  They’ll come to your house/apartment/etc. and put you through a work out.  They basically bring the gyms in Richmond VA to you.   They can be a great option for moms taking care of the kids at home as they don’t have to leave them somewhere while they try to work out.  The biggest issue is cost.  They will probably be your most expensive option if you’re looking to work out.

What To Look For

  • Cost – in home trainers can charge whatever they want and most people that have them have the extra money to do so.
  • Certification – make sure they’re certified before hiring someone that is going to cost you probably close to $100/hour if not more.
  • Reviews from other clients – check to see what others are saying about the trainer before you get started.

The Pros

  1. Flexibility of scheduling
  2. Are there for your goals and needs
  3. They’ll come to you for training, you don’t have to meet them as they’ll cater to your schedule

The Cons

  1. Lack of equipment, they won’t be able to bring a whole gym with them so they’ll be limited with what they have unless you have a full gym at your place.
  2. Cost is extremely high, normally being way over normal one-on-one training pricing
  3. You may not have everything you need at home to get the results you want

Summary

In home trainers are great for those with the money to hire one.  They’ll work around your schedule and allow you to stay at home with the kids if need be.  However, it comes at a price and you will be spending a lot of money having your very own in home trainer.

Personal Training Studio

Overview

They provide you with the personal attention you might want but not get from the big box gyms in Richmond VA.  They tend to have a smaller overall membership that allows for you to not worry about working out around 300 other people at any given time.

What To Look For

  • Style of training – are the trainers military style, motivational, educated?
  • Certifications – make sure they have certifications from some of the top authorities such as NSCA, ACSM, NASM
  • Reviews on Google, Yelp, and even check their social media
  • Who is their typical clientele, does it match your demographic?
  • Cost – studios can charge whatever they want for training depending on their clientele

The Pros

  1. The personal attention received from one-on-one training or small group training
  2. They tend to go the extra mile as they say for their clients to provide a great personalized experience
  3. Smaller overall membership normally means not having to deal with the big gym hassles
  4. Community feel to the studio meaning that it’s a much more comfortable training environment and you actually get to know the people working out there
  5. Availability of equipment – you normally don’t have to worry about finding a piece of equipment to use
  6. Private gym access – it’s more of a personal gym rather than the big box gyms in Richmond VA with hundreds of members.
  7. Great for people who need help knowing what to do when working out
  8. Will cater to your needs and goals

The Cons

  1. Not as cheap as a traditional gym membership (probably most costly than big box gyms, but less than in home trainers)
  2. Sometimes cater to specific demographics depending on the studio

Summary

Personal training studios are great for those that need either extra help with knowing what to do, or just the motivation of working out.  You get the best of both worlds, the equipment that big box gyms have but actually having them available when you work out, in combination with not costing as much as an in home trainer.  The community atmosphere can make it very comfortable to work out there and learn what you need to do to get results.

 


 

If you’re interested in hiring a personal trainer in Richmond then click the button below to set up a free 1-hour personal training session and consult.


Personal Training in Richmond VA

Personal Training At Its Best

Located In The Heart Of The Fan

Interested In A Personal Trainer, Or Want To Get In Contact With Us?

Contact Info:

Phone: 804-213-0000

Email: training@redefinerva.com

Address:

2609 W. Cary Street

Richmond, VA 23220

Directions:

We are located in the heart of the Fan on West Cary Street in between Boulevard and Robinson street.  If you’re heading East on Cary street and cross over Boulevard we’ll be on the right a few buildings before you get to the Robinson street stoplight.

Mind. Body. Diet.

Try It…

  1. Mind – The drive required to reach your goals.
  2. Body – The training, motivation, and stimulation your body needs to change.
  3. Diet – The nutrition to feed your body and your mind for optimal performance.


What We Offer

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“ReDefineRVA is a three-dimensional personal training experience focusing on mind, body, and diet.  Our mission is to make healthy living in Richmond easier than ever.  We’re fit in The Fan — how about you?


ReDefineRVA Introduces Semi-Private Personal Training

Our semi-private personal training is unlike anything else offered in Richmond.  We have created an atmosphere that promotes camaraderie and motivation, without the competition you normally receive in a small group setting. With only up to 6 people in each session, our trainers will walk you through your very own personalized workout program.  Your program will be created based on your specific goals, needs, and wants.  It’s one-on-one personal training with all the benefits of a small group atmosphere.

Combo this with the ability to schedule any time of the day, morning or night, and you’ll never have to worry about missing one of your schedule personal training sessions.  Our scheduling windows allow ample time to re-adjust your schedule if necessary and fit in your workout.


Mind / Body / Diet

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Personal Trainer and Coach Antoine Meredith

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Wheelhouse: Roc is the main motivator and chief cheerleader at ReDefine. He’s most passionate about strength training, weight loss, sports performance, power lifting – and advocating balance among these disciplines. It’s not just about getting you to your goal with Roc, but keeping you in that sweet spot. And then looking beyond the benchmark for the next challenge.

Roc’s story: To be awarded as a Style Weekly “Top 40 Under 40” recipient, you need to touch a lot of lives. You need to have some buzz. That’s tough to do as a personal trainer working in front of small groups and individuals. But in 10-plus years Roc has built his reputation as someone who generates excitement and results among everyone he meets and trains. A quarterback for Virginia Union in the late ‘90s, Roc graduated with a biology degree before taking to RVA’s gyms and training studios.

What to expect on your first day: A cadence of infectious, motivational phrases that have proven their worth. A soft-spoken approach that resonates with both first-time and long-time clients. The experience of a winning body builder. And the type of passion and care that can’t be faked or replicated.

Favorite place to be Fit in the Fan (other than ReDefine): The football field. Not only did Roc play collegiately, but he’s trained players and coached pee-wee teams.

Motivational quote: “Work hard each and every day.  The results will come; never give up.”


Mind / Body / Diet

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Personal Trainer and Coach Alan Koger

Richmond Personal Trainer - Alan Koger

Wheelhouse: Alan would train clients wearing a white lab coat and goggles, if he could. He’s the sports science expert at ReDefine, boasting smarts on topics ranging from diet and nutrition to rehabilitation. His cerebral approach starts with building a solid and fully functional body before moving with more advanced training.

Alan’s story: Alan brings in a wealth of experience from the classroom and the play field. His background in kinesiology – or the scientific study of human movement – is complemented by a celebrated soccer career. His decorated playing days at the College of William & Mary culminated in All-CAA First Team Honors. Alan played professionally, and was drafted by the MLS’ New England Revolution, until injuries cut his career short.

What to expect on your first day: A steady stream of the numbers and data to back your training and nutritional regimen. If you like to ask, “why” or “how,” Alan is the right trainer for you.

Favorite place to be Fit in the Fan (other than ReDefine): City Stadium, to watch the Richmond Kickers battle their USFL2 competition.

Motivational quote: “It doesn’t matter where you start. Everyone has to start from somewhere.”


 Mind / Body / Diet

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Personal Trainer and Coach Ben Anderson

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Wheelhouse:  Ben loves to work hard.  He also loves to work his clients hard.  He places high demands on clients and keeps them accountable while keeping the gym an enjoyable place with his friendly and caring demeanor and positive and uplifting spirit.

Ben’s Story:  Ben comes from a rehabilitative background and applies a lot of knowledge and attention to form and detail.  He has an education in Kinesiology from William & Mary where he also played 4 years of varsity soccer, 3 years a starter, and 2 years as a captain.  Ben graduated in 2012 and has loved living in Richmond so far.

What to expect on your first day:  Attention to detail on form and function while engaging in friendly and interesting conversation.  His workouts usually involve a lot of sweat and a lot of movement!

Favorite place to be Fit in the Fan:  Hiking the trails, mountain biking, or kayaking in the James.

Motivational quote:  “You get out what you put in”


Click the button below to schedule a free 1 hour personal training session and consultation.


Who Are We - Richmond Personal Training Studio | ReDefineRVA

We’re ReDefining Richmond Personal Training

Looking for Richmond personal training that’s, well, personal?

Welcome to ReDefine RVA

“Personal. Best. Training.” Since we opened our doors in The Fan in 2013, this has been our rallying cry. But it’s also how we do things at ReDefine. By uniquely tailoring our regimen around your strengths and goals, we don’t simply create a new you. We help build, shape and maintain a better you – where you’re always at your best.

Experience Richmond personal training in 3D
Creating a healthier lifestyle requires taking a look at your entire life. Our trainers – Alan, Antoine (“Roc”), Ben, and Cyp – focus on clients’ body, mind and diet. While each of our passionate trainers share their own unique experience and skills with their clients, we all believe in this three-dimensional approach that produces real results.

Thrive in semi-private Richmond personal training
ReDefineRVA features semi-private personal training, which includes a maximum of six clients per session. This environment allows trainers to provide personal attention while maintaining a cost-effective model. It also provides a fun, social environment in which everyone can hold each other accountable for reaching their goals – and beyond.

Get Fit in The Fan
Our mission is to make living a healthy life in RVA easier than ever. And that begins right here in our back yard, The Fan. Whether you live, work or even just work out here, we hope you’ll join us in the Fit in the Fan Movement.

ReDefineRVA is a different kind of Richmond personal training experience. But there is only so much we can tell you – the rest we’re going to have to show you.


Nutritional Consults and Guidance

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We all know how difficult it can be to eat healthy.

The fatty foods, the sugar cravings, they’re real.  There’s no doubt about it.

You head to the grocery store and instead of picking up fruit, vegetables, and lean meats you head straight to the “snack aisle”.

Full of:

  • Sodas
  • Chips
  • Candy
  • Cookies
  • Desserts

Pretty much anything that will satisfy your sweet tooth.

But not only are you satisfying your sweet tooth, you’re creating an environment for your body to pack on weight and fat.

That’s why we offer nutritional consults and guidance for our clients to help them achieve the best results possible.

Working out is only one part of the formula for creating the body you desire and unfortunately you can’t out work a bad diet.

That’s why we’re here to help.

We want you to succeed and we understand what it takes to get you there.

We will provide you with the tools to:

  • Reduce food cravings
  • Choose healthier food options
  • Build daily habits that will lead to long term weight loss
  • Turn your body into a fat burning machine

 

If you’re ready to make a change and get in the best shape of your life, for good, then click on the button below to set up a consult.