A         A normal training session is an hour long. You can always train for longer than an hour but it is billed at an hourly rate. The exception is the Pro 30 sessions. Each one of these sessions is 30 minutes long. New York City is a very busy place so this package is designed for all those who lead NYC lives and cannot find an hour in the day to workout. In order to get the most out of a half hour session, you must train at least twice a week within the span of one month.

A          Your very first hour of any package will be a little different than the following sessions. In the first 15-30 minutes of the first session you fill out a short medical release then go through an optional fitness assessment, including a brief interview that outlines your specific needs and goals. The rest of the session includes performing exercises, but done in such a way as to highlight how you move and your level of fitness. This first hour of your package helps in putting together a program custom made for you. All subsequent sessions include the workouts that will get you toward those goals.

A          The number of sessions will be based on each client’s specific needs and goals. In general however, in terms of getting the results you want, Prowess PT recommends training no less than two times per week. Obviously, the more frequently you train, within reason, the faster you achieve your goals. You can of course train once a week but you will have to supplement several other days on your own and it may take longer to reach your goals. IDEALLY, training with a trainer at least three times per week leads to results in 6-weeks time!

A          Minimum rest time for muscles is 24-48 hours. Maximum rest time is 4-5 days. If you are starting out in a workout routine, you should take the 48 hours to rest your body. But that does not necessarily mean being completely sedentary for the entire 48 hours – get out of the chair or off the couch, walk around, you may be sore, but it will help. For someone who has been following a routine for some time, 24 hours may be enough rest before the next workout. If you wait more than 4-5 days to work out again, you will not be making any improvements.

A          Yes, there is a 24-hour cancellation policy on all sessions – if you cancel within 24 hours of a session you will be charged for that session. There is also a 6-month cancellation policy on all packages bought – if you are not actively using the sessions you purchased, they will expire within 6 months time (with the exception of the Pro 30 package: the Pro 30 package must be used within the month after purchase).

A          Absolutely not! Anyone at any level of fitness can start any Prowess PT package. There is no need to “get ready” for a trainer by starting your program working out on your own – it’s not like getting a base tan. Prowess PT creates exercise programs that are tailored to each client’s specific goals and needs, and according to their personal fitness level at the time. No need to worry - if you are completely deconditioned, we will start out slow and work your way up. If you are coming in as an athlete or are already have a good base of fitness, Prowess PT promises to get you to that next level while keeping you engaged and excited.