Membership: Membership FAQs

 

Q: Why use an online personal trainer?
A: There are many reasons to use an online trainer. A few are…..

• Affordability!!!! You can get started for as little as $12.50/month. One session with a personal trainer starts at $50/hour.

• Convenience- You can work out where you want, when you want.

• Travel- It is easy to access your account from anywhere you have an internet connection or simply print out the workout and take it with you.

Q: How does the Onboard Fitness membership work?
A: To learn more about our membership programs, click here

Q: What type of fitness equipment is required for your personalized programs? 
A: None. Since our personalized programs are completely customized to each individual, we can design a program with no equipment or whatever equipment you do or don't have. We do have an online store selling small, light weight, easy to store equipment for your convenience. It is important to note that adding one piece of equipment for use during workouts greatly expands the variety of exercises we can include in your program.

Q: How will I receive my personalized training program?
A: It will be delivered right to your e-mail! After you enroll, you will receive two e-mails. One will have a link to view your fitness program online and the other will have details on how to access your personalized program through our website. You are the only person (besides your trainer) who will have access to your personal program.

Q: How quickly can I get started?
A: You can get started in less than a week.  Once you enroll, we'll send you your first personalized exercise program within 2-5 business days.

Q: Why strength train?
A: There are many benefits to strength training. In general it helps increase your metabolism which in turn burns more calories and fat. According to research it also helps increase bone density protecting you against osteoporosis. 

Q: What will my Customized Program include?
A: Since your program is entirely personalized for you, what it includes will depend on your goals, history, available equipment, etc. based on what you indicate in your health and equipment questionnaire. Every three weeks you will receive a new workout emailed directly to you. You will be able to view/print your program directly from your email OR log into our site and access your training calendar and workout programs there. Every exercise program will include a warm-up, summary of program and cool down. The summary of program will be subdivided and include details such as duration, tempo, rest, number of reps, number of sets and technique instructions. The programs will also include descriptions of the routines and detailed instructions on how to perform the exercises including pictures. The workouts will progressively increase in difficulty over the course of your membership.
Through our website you will also have access to your online training calendar.

Q: How do I use my online training calendar?
A: The training calendar  allows each member personal contact with the trainers. By using the calendar, each member can track their personal results for each workout, send feedback about the workout to the trainer, and leave notes for the trainer. Your trainer will post your workout schedule on your calendar according to your desired frequency.  The members have ability to manipulate their own notes and results, however only trainers can modify the training schedule

Q: I forgot my password. How do I log in?
A: Click on the "forgot password" link at the top of the page, fill out your information and we will email your password to you within 24 hours

Q: What if I have questions after I receive my program?
A: All you have to do is send an email to info@onboardfitness.com and you will receive a personalized response to your question. We pride ourselves on exceptional customer service, so if you have a question our trainer will work with you to make sure you are satisfied.

Q: What are the cancellation/return policies?
A: Please click here to view our policies.

Q: How will I know if I'm doing the strength exercises correctly?
A: There will be a corresponding exercise technique demo(or picture) for every move included in your program.  The demo (or picture) will show you the proper technique for the specific exercise (click on Sample Workouts in the Membership section for more information).

Q: I do not understand some of the terms used in my exercise program. What do they mean?

Set: A grouping of repetitions that is followed by a rest interval and usually another set.

Rep: Moving a weight through a range of motion and then back again one time, short for repetition. It contains a concentric (positive) phase and an eccentric (negative) phase. (Ex. 3 sets for 12 reps means you would complete a movement 12 times then take a break then start over for a total of 3 times)

Concentric: Shortening of a muscle fiber. When exercising it is usually when you are lifting the weight or increasing resistance (stretching the elastic band).

Eccentric: Lengthening of a muscle fiber. When exercising it is usually when you are lowering a weight or decreasing resistance (slackening the elastic band).

Tempo: (control, 3/2/1, 3/5/1) The rate/speed at which you perform an exercise.
The repetition tempo/speed is how fast or how slow you will perform a repetition in a set. The repetition tempo/speed is of importance, because different repetition tempos/speeds train your muscles for different specific aspects of weight training. While one specific repetition tempo/speed will develop power, another will develop strength and muscle mass, while yet another will develop endurance and overall conditioning.

Rest: Taking a break from the exercise.

Isometric: A form of resistance exercise in which one's muscles are used in opposition with other muscle groups without joint movement.

Prone: The Prone position is a position of the body lying face down

Supine: The Supine position is a position of the body lying face up

SMR: Self myofascial release- manual massage techniques for stretching the fascia and releasing bonds between fascia, integument, muscles and bones are mainly applied; with the goal of eliminating pain , increasing range of motion and balancing the body.

Pelvic floor: Make an upside down triangle with your thumbs and forefingers. Place your thumbs below your belly button. When you flex/contract this area within the triangle you are engaging your pelvic floor. (similar to a Kegel exercise)

SB: Stability Ball

MB: Medicine Ball

Postural Alignment: Keeping a neutral spine. Placing a dowel/broomstick down your back you should have three points of contact- back of head, upper back between shoulder blades, and glutes. This helps maintain the natural 'S' curve in your spine.

Spinal Stabilization: Maintaining Postural Alignment through a movement/exercise.