NO Excuses. How to Workout Anytime, Anywhere, No matter what.

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Having coached over 8,000 Virtual Training sessions in the past couple months, we are confident about what we are about to share with you…

You need very little to accomplish a workout that creates body-shaping results.

Most gyms and personal trainers over-complicate the process of working out safely and effectively by adding ropes, boxes, sandbags, all the bells and whistles to a training session when most of it is unnecessary.

This does not mean exercise is easy or easily accomplished alone, but it should be simple.

In this article we outline all you need in order to perform slow-motion strength training to muscle success inside & outside of the studio, starting with… a beach towel.

As coaches, we hear these statements all the time-

“I don’t have enough space or the right equipment to workout at home.”
“I won’t be able to workout while traveling for work or on vacation because I won’t be near a studio.”
“I can’t get into the studio today, so I’ll have to skip my workout.”

Whether you’re stuck at home in isolation, or on the road traveling in a hotel, it is ALWAYS possible to get in the perfect workout…and we’re going to show you how.

If you have room for a beach towel, a yoga mat, or the length of your body, you have enough space and equipment for a really good workout.

Yes, it’s that simple.


Let’s get into the programs, shall we?

PROGRAM 1:  The Hotel Collection

This is one of those no-excuse opportunities. If you’ve got a body and space for a beach towel, you’ve got the goods to get in a great workout.

This program is perfect for you if:

  • You have very limited workout space. 
  • You have zero workout equipment or access to makeshift equipment.
  • You are traveling and plan to exercise in a hotel room

What you need to perform this program:

  • Enough space to fit the length of a beach towel or yoga mat
  • A chair
  • Beach or Bath Towel



  • Slow motion squat or wall squat
  • Leg Curl on Chair
  • Glute Bridge



  • Slow motion push up on wall or ground
  • Superman with pull
  • Static Bicep Curl with Towel

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  • Boat pose
  • Plank

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Watch this Quick Video to see a REAL LIFE client performing the Superman Exercise!



PROGRAM 2: The MacGyver

Remember MacGyver?… oh come on, we know you remember MacGyver! He had that uncanny ability to craft up some magnificently effective tool with a just paperclip and a wad of gum.

This program is kind of like that– meaning you can use whatever you have lying around that house that will help to either add resistance or make the exercises more weight-bearing. We promise the workout will be surprisingly, and magnificently effective.

This program is perfect for you if:

  • You have very limited workout space. 
  • You have no workout equipment, but access to household items (see below)


What you need to perform this program:

  • Enough space to fit the length of a beach towel or yoga mat
  • A chair
  • Beach Towel or Large Towel
  • Paper Towels or Socks
  • Bag of Bricks, Gallon of Detergent (or other heavy household item you can hold)



  • Squat with bag of bricks or detergent
  • Leg Curl on with paper towels
  • Static Leg Extension 
  • Lunges

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  • Slow motion push up on wall or ground
  • Superman with pull
  • Static Bicep Curl with Towel
  • Overhead Tricep Extension with household item

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  • Time Static Crunch with Bag of Bricks

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Watch a Quick Video of REAL LIFE clients performing this abdominal exercise!



Program 3: Too Legit to Quit

This is an even bigger no-excuse moment… you actually have legitimate exercise equipment! Let’s put your dumbbell sets and resistances bands to use.


This program is perfect for you if:

  • You have very limited to ample workout space. 
  • You have access to basic exercise equipment such as: dumbbells, resistance bands, kettlebells

What you need to perform this program:

  • Dumbbells or kettlebells
  • Resistance band(s)
  • Chair or ottoman



  • wall squat with dumbbells
  • Glute bridge with resistance band, or free weight
  • Lunges with dumbbells

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  • Slow motion push up on wall or ground
  • Chest Press with dumbbells
  • Bicep Curl with Bands or dumbbells
  • Lat Pullover with dumbbells

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  • Time Static Crunch with kettlebell or dumbbell

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Watch this Quick Video of a REAL LIFE client performing the Glute Bridge Exercise!



Program 4: Slow-Mo Studio 

Getting to this program is the ultimate goal. If you can make it into The Perfect Workout studio to work 1-on-1 with a trainer in person, then we highly recommend you do it. We supply the space, the equipment, the cold water and as always…  the coaching!

This program is perfect for you if:

  • You want to get stronger, leaner or improve your health in any way
  • Want access to a distraction-free environment
  • Want access to machines calibrated for slow speed and maximum resistance

What you need to perform this program:

  • An appointment at The Perfect Workout studio



  • Leg Press
  • Leg Curl
  • Hip Abduction
  • Hip Adduction

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  • Chest Press
  • Compound Row
  • Preacher Curl


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  • Abdominal Machine

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Watch a Quick Video of a REAL LIFE Slow-Mo Studio Workout!


However, we know that everyone is working with a different set of abilities, equipment options and amount of space! So, whether you are training in one of our studios, working out virtually with our trainers, or getting in a hotel-room workout session while traveling, we’re here to give you the tools and resources to stay on track so you can reach your fitness goals.

How are we able to promise that?

The principles of exercise remain the same no matter where you workout, or what equipment to use. Before we dive into the different programs we’ve outlined below, the most important things to understand are these:

  • Always use slow-motion protocol
  • Never sacrifice safety, efficiency or effectiveness
  • Work with a Personal Trainer

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Sticking to slow-motion protocol:

For over 20 years, The Perfect Workout has been helping people change their bodies and their lives with a revolutionary method of exercise: slow-motion strength training.

Slow-motion strength training involves lifting weights slowly, in a controlled manner, until you can’t do another repetition.

This means that the targeted muscle group has reached momentary muscle failure– we call it muscle success. It may sound intimidating but the goal of any strength training exercise is to achieve this result.

For a detailed explanation of our method, see our article on High Intensity Exercise.

In short, slow-motion strength training is a workout that is short, brief & intense, and requires ample recovery which ultimately creates more positive effects on the body than any other exercise method.


3 Pillars of Exercise: Safety, Efficiency & Effectiveness

Safety is key when performing any exercise. There is no lift, press or pull important enough or worth doing incorrectly that might risk injury. This is where the attention of your Personal Trainer is needed. Even the most seasoned athletes need a coach, someone who can help them see what they aren’t able to and guide them to the goal… especially when muscle success is approaching.

Speaking of muscle success, achieving that ultimate goal of exercise with slow speed and no momentum makes each exercise efficient and effective. A good rule of thumb is to attain the goal in between 1-2 minutes.


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The Value of a Coach

Our Personal Trainers offer more than just a workout. You can expect to get personalized attention, guidance on how to do each exercise, adaptations to the workout depending on your ability, equipment and desired intensity level, accountability, expert coaching, and a friend throughout your fitness journey.

Reminder: Please work 1-on-1 with a Personal Trainer on any of the below programs to ensure you are achieving an ideal workout without sacrificing any of our musts: safety, efficiency & effectiveness!

Below you’ll find four different workout programs that vary depending on the amount of space and equipment you have access to. Why did we put these together?

  • To always keep you on track toward reaching your goals!
  • To ensure you are always building strength and not losing it!
  • To offer you coaching and support no matter what the obstacle is!
  • To prioritize your health above all!

Life will always throw us curve balls that can disrupt our routines and take us off track. We want to give you everything you need in order to maintain your workouts, your momentum and your progress.

The last thing we want you to know is this-There are advantages to working out with machines, but there are more disadvantages to not working out at all.

Using machines, like our Nautilus equipment in the studios have the potential to be safer than free weights because they allow for better concentration which can facilitate a higher intensity level. In addition, many machines provide resistance throughout each repetition's entire range of motion.

So, if you have the option of training in one of our Personal Training studios, that would be an ideal option. If you cannot, whether you are sheltering at home, traveling, or simply don’t live close to our studios… well, we’ve given you a no-excuses approach to getting in your exercise. 😁

There are more disadvantages to not working out at all, including:

  • Gaining Fat
  • Losing Muscle
  • Losing Bone Density
  • Decreased Energy & Stamina
  • Increased Mobility Issues
  • Increased Blood Pressure
  • Increased Cholesterol Levels

And so much more!

So.. no workout space? No equipment? NO PROBLEM!

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You need very little space or equipment to accomplish a workout that creates body-shaping results.

What you do need is:

To utilize Slow-motion strength training Protocol, taking each repetition to muscle success using slow speeds and optimal resistance when available.

Always practice safety, efficiency and effectiveness when exercising and use those as pillars to guide what types of exercises to do, how to do them and how much resistance to add.

Whenever possible, exercise with the guidance of a Personal Trainer who can coach you to muscle success, choose exercises for you, how much resistance to work with and ensure you are getting in the most effective workout possible.

Remember, you can get in a great workout whether you are just working with the weight of your body and a beach towel or you have full access to our training studios with Nautilus equipment. The magic lies within the method and the coach!

Already working with one of our Personal Trainers? Fantastic!

Not working out right now?  Schedule a Virtual Training Session to keep you active at home!


The Science Behind Slow-Motion Strength Training and Why it’s Perfect For You

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“For years I spent hours in the gym, 5 days a week, not getting the results I wanted. It felt like a waste of time.”

But what if there’s a way to workout more efficiently?

“I’ve been a runner, tried all the bootcamps, and even spent my precious Sunday mornings slowly dying alongside all the millennials in spin class. I’m no stronger, no thinner, and now my knees constantly ache. I don’t want to keep exercising if I just end up getting hurt.”

But what if those weren’t the right exercise methods?

“I invested time and money to work with a Personal Trainer and never saw any results. I felt like they didn’t understand my needs. Personal Training is NOT for me. “

Maybe your workouts just weren’t customized to your goals and abilities?

Sound familiar?

Well we’re excited to share with you that there IS a more effective approach to exercise!

The solution is slow-motion strength training.

It's the science-backed method The Perfect Workout has used for over 20 years to help more than 30,000 people change their bodies and redefine the way they exercise.

In this article, we dive deep into the methodology used, why it's the safest, most effective and efficient way to exercise, and all the reasons you’d be crazy not to do it.

For years we’ve been handing our clients a little book called High Intensity Exercise by Dr. Philip Alexander and it might be one of the best tools that explains why we do what we do.

Dr. Alexander didn’t discover High Intensity Exercise but after doing slow-motion strength training for some time he condensed the concepts of the methodology for others to easily understand and implement in their own lives.

We had the chance to sit down with CEO of ARX Mark Alexander, Dr. Alexander’s son to discuss High Intensity Exercise. 


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For the full discussion on High-Intensity Exercise, what it is and why everyone (and we mean everyone) should do it, watch the video below:




We at The Perfect Workout, Mark, and his father Dr. Alexander are all passionate about the method we use and teach to others, and we want to give you the tools you need to really understand exercise and use it to your advantage.

Whether you’ve been a long-time client of ours, or are brand new to The Perfect Workout, this article will provide you with the main concepts of High-Intensity Exercise outlined in our interview with Mark Alexander and the book High-Intensity Exercise by Dr. Philip Alexander.


Dr Philip Alexander high intensity exercise
Dr Philip Alexander

What is High Intensity Exercise?

The first thing to know about exercise is that it is not any type of movement or activity that increases your heart rate or makes you sweat. Exercise is a stimulus that causes a response from the body, and a certain amount of time and recovery is needed for the body to benefit from the stimulus.

High-intensity exercise in particular, is brief, focused, and intentional.

Over the years, we’ve discovered that short, brief and intense exercise actually has more power and more positive effects on the body than any kind of prolonged exercise does.

This often brings up the questions– when do you actually get stronger? Where do you grow muscle?

The assumed answer– during the workout.

When actually, it happens afterward. The time spent working out was just the time that you needed to trigger that stimulus. Your body also needs to eat, sleep and rest in order to recover. You actually get stronger during that recovery period.

So in short, high-intensity exercise (HIE) is short, brief & intense, requires ample recovery and has more positive effects on the body than prolonged or low-intensity exercises.


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What is Exercise, and what isn’t:

“Brief, intense, effective stimulus done through resistance training is essentially one way to define exercise and then everything else that you do for fun or for socialization or for sport or for competition, you would call that recreation,” Mark explained.


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Mark made an interesting analogy between exercise and brushing your teeth. “It's just something you do, maybe it's not super fun. But if you don't do it, eventually, things will rot and decay. It's the same thing with your body, if you're not paying attention to it and doing high-intensity exercise, your muscles will decay, your bones will decay, things start to happen and you start to fall apart quite literally, it's not fun.”

What we’d like to reiterate is that exercise is truly for the purpose of improving…

But that doesn’t mean stop doing the things that you love to do! Keep playing tennis if you love the sport. Head to the golf course if it's your Saturday ritual. The exercises that we're doing together are going to actually enhance the things that you love to do outside of the workouts. It's going to make you stronger, better, more athletic and help you move easier.


What is absolutely necessary for exercise to be effective?

How to make an already effective exercise even more effective:

  • Always have to have these three things: safety, effectiveness, efficiency. 
  • Never want to sacrifice either of those.

What you want to do is eliminate momentum, be slow and methodical. The movement of each exercise should be extremely slow- 10 seconds to move the resistance, and 10 seconds to resist it.

You want to avoid locking out your joints- keep them bent so the muscles stay loaded (working at all times). And you’re doing it in a manner to which your muscles will fatigue. That's the stimulus we talked about just a minute ago. Fatiguing the muscles is the ultimate goal of each exercise and really what you're after.

Some good rules of thumb:

  • Go slow
  • Avoid momentum
  • Avoid locking out joints
  • Avoid resting in between repetitions
  • Hit muscle fatigue.

Another factor you don't want to overlook is the length of time you exercise. You don’t want to go for too long or too short.

Performing any exercise for too long is likely more cardiometabolic and a whole lot less strength and power than you wanted from the set.

You also don't want to go too short because if you perform the exercise for too little time, it's possible you just never really activate some of those cardiometabolic effects.

The ideal length of time needed for each exercise is 60 seconds to 120 seconds (1-2 minutes), or somewhere in that range.




The Purpose of Every Exercise: Muscle Success.

Muscle success is our term for the point in each exercise when you can no longer move the resistance. Your muscles are momentarily exhausted and no longer strong enough to push even a fraction of an inch further. This is also commonly known as muscle failure.

Reaching muscle success provides a number of benefits, including stimulating stronger muscles, greater muscle tone, improvements in metabolism, increased cardiovascular health and an objective way to track your progress. 

In short, an exercise needs to be intense enough to achieve muscle success. And muscle success is the ultimate goal of each exercise and the solution to ensuring you’ve gotten the most out of your workout.


An example of an EFFECTIVE exercise.

The most effective exercises are going to be compound exercises where you work larger muscle groups. You’re going to get the most bang for your effort. You can absolutely do more isolated movement-type exercises like bicep curls, and tricep extensions (they just get a more finite amount of muscle and fibers involved).

The Leg Press is a great example of an effective exercise (when done safely & effectively of course).


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What you’re doing on the Leg Press is activating the glutes, the quadriceps and the calves– incorporating the large muscle groups in the lower body to work methodically.

To accomplish an ideal and effective full-body workout, you’d want to go through a series of compound exercises like the leg press, chest press, compound row, lat pulldown or pullover, or overhead press. By doing those antagonist-type movements- a muscle whose action counteracts that of another specified muscle- you’re not neglecting any body parts.

As mentioned before, you can absolutely include isolated exercises that target specific smaller muscles like the biceps and triceps to completely target and fatigue all desired muscles.


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This full-body high-intensity workout generally includes anywhere from four to eight exercises, taking approximately one to two minutes each.

20 minutes is usually about all that you really need.


An example of INEFFECTIVE exercise:

Use these three principles to guide or ideals of what is HIE and what is not: 

  • Safe
  • Effective
  • Efficient

So anything that's sacrificed in any one of those, would generally fall in line with what we would classify as

But let’s talk about one of the most common activities people do and challenges this concept of exercise- running.

For the record, there is nothing inherently wrong with running. But it’s not effective exercise. However, many people will run because they believe it is the thing they should be doing to achieve their health and fitness goals.

Mark says, if the reason for running is for stress relief, “Well, why don't you just go on a walk with your dog? That's probably a better stress relief, and it won't be isn't harmful on your joints!”

The most common reason for running-  “Well, I want to run because I want to lose weight.”

Again, that's an ineffective way to lose weight, and Mark explained it beautifully, “All running does is expense calories, expense your energy stores and then it makes you hungry. So, then you want to go and you want to eat. And so, you've just eradicated your run by going to Krispy Kreme and getting a couple donuts, or whatever your body was craving that you really needed at that time. And it's because your energy stores are being used in inefficient manner when you're running. And again, if you're running for sport, and you're running for social and, again, I don't want to say never run but just understand what the benefits are and why you're doing it.”

From an exercise perspective, that approach is not effective for what people think they are getting from it.

Ultimately, an exercise, like low-intensity activities do not stimulate the body to grow, therefore making them not effective.


Avoiding TOO much High Intensity Exercise- Overtraining.

Can you overtrain?

The short answer is yes.

The long and more detailed answer is it depends on recovery. “What I've found in the high-intensity exercise world is that it's often less from the gym and more from outside stressors.”

Overtraining is when progress and getting results from your workouts stops, slows down, or even regresses because the body is not able to recover from exercise.

Factors that may contribute to the body’s inability to recover include: not sleeping well, eating a poor diet, going through a divorce, a big move, the loss of a loved one, sheltering at home amidst the coronavirus pandemic…

Any of those outside stressors will definitely impact the work that you are doing in your training sessions.

We tend to look at components of your lifestyle like recovery, sleep, diet and stress levels as being a deterrent of progress, more than overtraining.

According to Mark, about 80% of the time outside stressors are what contributes to overtraining. In addition, High-Intensity Exercise by Dr. Philip Alexander outlines a few other resources that affect the body’s ability to recover:


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“Yes, you can overtrain but I feel like most people in the way that they're thinking about it, it's being overly cautious on how much resistance training they're doing versus can you pay attention more to what life is doing outside of the weight room and can you mitigate stress, can you do things better in terms of what you're eating and managing relationships. Those things to me open up more doors to making overtraining not a thing.” – Mark


Avoiding TOO little High-Intensity Exercise- Not training enough.

Considering the mentality many of us have to overcome of “more is better” when it comes to exercise, I wouldn’t be too concerned with this.

However, it is possible to not train enough, or give enough effort.

Workouts must be brief if they are going to be effective. You can either work out hard or you can work out for a long period of time, but you cannot do both. We want just the right amount of exercise stress in a workout and no more. But that means making sure you give enough effort until the point of muscle success.

It's not easy to do, but we see many people giving up or quitting just before hitting muscle success. That’s like leaving all of your money on the table just before hitting the jackpot. You wouldn’t want to do that would you?

If exercise is not intense enough, and not performed to the point of muscle success, then it can be considered too little and possibly not high-intensity at all.

We have found that most people get best results from working out twice a week, or once every 72-96 hours. By taking more time than necessary to recover, you potentially miss out on time spent incorporating another growth-producing training session!


Not all bodies are created equal. What you should pay attention to maximize your recovery process so you get the most out of your training sessions:

Self-awareness is key here. Look back on those outside stressors that we mentioned- Are your relationships suffering? Are you stress eating? Are you eating a lot of sugar? Are you battling a medical issue? What are those triggers that you see are happening or not?

Those are the things to start paying attention to to maximize your recovery period in between training sessions.

Sleep is another important factor (Read more about Sleep Deprivation and Exercise)

There’s power in knowing yourself, paying attention to your lifestyle and also not getting obsessed with diet and exercise.

The recovery period (time in between training sessions) allows you to take a holistic approach to your health, and exercise is just one piece of the pie. Everything else plays a really big part in it too. And doing it twice a week kind of prevents you from being obsessed about how much exercise you're doing.

It's definitely a paradigm shift that many of us have had to go through to accept the idea that more is not better. 


“It's not how much exercise your body can withstand, it's how little it actually requires.” 

Mark called this concept, “minimum effective dose,” and used drug companies as an example to explain it. “It's not like if there's an effective dose of 50 milligrams, it's not that taking 200 milligrams is necessarily better. It's the same with exercise. It needs to be the right dose, and there can be too much.”

Based on our earlier definition of exercise, too much activity, too much recreation, just too much of any movement can impact your body and its performance during your workouts.

You want to strive to give your body that minimum effective dose. “The more is better mentality is one we've been taught in terms of exercise. More is not better. Quality over quantity is really what I always try to push.”


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It's not the calories burned DURING exercise, it's the calories burned AS A RESULT OF exercise. 

Let's say you burn 600 calories while running because you think that’s what you need to do to lose weight. It’s ineffective because it's still relatively little compared to what you're in taking every day and you’re only burning calories in the moment, not after.

Instead of looking at calories lost, look at the amount of strength  and muscle mass gained. High-intensity exercise will help you gain muscle mass, and so that muscle mass is metabolic currency (as Mark calls it).

By simply adding another pound of muscle mass, your “fuel” required to simply maintain bodily functions is higher than before, and your fuel expenditure is higher, meaning you burn more calories.

Muscle mass works for you all the time. It's not just during exercise, it's all the other time that that muscle is now working for you.

In addition, activities like running where you are not building muscle mass, and even dieting with the absence of strength training leads to indiscriminate weight loss: fat, muscle, bone, water…it all goes.


What are some of the benefits of HIE?

HIE positively impacts our health in many ways. These are some of the common benefits our clients experience:

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One of the intangible benefits is the time efficiency. By only needing 20 minutes, twice a week to reap the benefits above and work towards your fitness goals, you gain precious time to focus on things that you want to do!


There’s something else you should know about exercise:

There's no magic pill, but HIE close to it.

The Perfect Workout, Mark Alexander, and many in our community want you to start questioning traditional exercise. Ask yourself, “Well, if I don't have three hours to spend in the gym, what do I do?”

Look at the research, look at the data, and look at all the people whose lives and bodies have been changed by HIE and Slow-motion strength training.

High-intensity exercise method is a pretty straight shot. And yes, it might be a climb. We're not saying it's not, but it's worth the climb.” – Mark


When incorporating HIE into your life be sure to remember these important components:

  • Exercise must be brief, short and intense.
  • Never sacrifice safety, effectiveness or efficiency
  • Exercise should be intense enough to hit muscle success around 1-2 minutes
  • Go slow with no rest in between repetitions, approximately 20 seconds per rep
  • Recovery is an important part of achieving results
  • More is not better
  • 20 minutes, twice a week is all you need


The best way to ensure you are performing HIE correctly and reaping the benefits is to work with a Certified Personal Trainer. Each of our trainers is accredited in Slow-Motion Strength Training, and our certification is extensive, hands-on and specialized in safety and efficiency.

Get your FREE copy of High Intensity Exercise when you Schedule a Virtual Training Session!

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Already training with us? Share this article with someone who needs to know about slow-motion strength training!



One Couple’s Story of Feeling Safe & Strong at Home

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We’re all trying to figure out what our priorities are right now.

But there’s one thing that’s at the top of everyone’s list- safety.

Am I safe from this virus?
When will it be safe to go places?
Are my friends and family safe?

There are a lot of questions up in the air– but one thing you should never have to question is the safety of your workout.

Lin Rowland and John Aspebakken’s journey with The Perfect Workout started with Lin's decision to take control of his fitness journey. He had been going to bootcamps, which had become really rough on his body. As he was getting a little bit older, he felt like that style of training wasn’t safe for him and he couldn’t really sustain it any longer.

We actually see this a lot, because most workouts and programs out there have a shelf-life on them.

Runners will run, until their knees wear out.
Crossfitters will flip tires, until they throw their back out.
Bootcampers will…bootcamp? Until it's not sustainable anymore.

That’s one of the many incredible benefits of slow-motion strength training. It is the ultimate sustainable workout. Think about it– how many programs do you know of that have clients ranging from 11- 95 years of age? Not many, but The Perfect Workout does.

Back to Lin– his fitness journey changed when he saw a sign. An actual, physical sign that is. (Be sure to watch the video for a good laugh we had when I thought he meant a metaphorical sign 😂)



He waltzed into the Southwest Fort Worth Studio one Saturday and said, “I’m interested in finding out what this is about!” He got to chatting with one of the Trainers who took her time to learn about his fitness goals, teach him the method and sent him home with more information than he could ask for on slow-motion strength training, along with a 1-on-1 workout on the schedule.

From that moment, Lin became a client and part of The Perfect Workout Family.

“It just seemed interesting and what I really liked about it was it seemed really safe.”

After actually going through the workout, Lin also appreciated (I’m sure begrudgingly at times) that his Trainer “watched him like a hawk.” Having worked out in other gyms and facilities where they show you how to do the machine and then walk away, he felt like the personal attention he got from 1-on-1 coaching at The Perfect Workout was something special.

“I don’t know that one person can watch 30 people at once and correct them,” Lin said in regards to other gyms he’s been to.



John (who’d been quietly listening) immediately chimed in to tell me that they had taken a couple vacations last year to Pennsylvania and California, where we luckily had studio locations and they were able to get in a training session.

“They had the machines, all of the information on us…”

“And it was the exact. Same. Thing,” Lin interjected. “And they knew everything about us– It was the exact same training experience as here – on both coasts.”

I took a moment to give them kudos for getting into the studios on their vacations, and the thought of training during holiday got me curious about if they would do Virtual Training if they traveled to places with no studio locations….

I tabled my thoughts on vacation workouts because I wanted to hear more about John and his beginnings with The Perfect Workout.

He had retired a few years ago and had never done any bootcamps, gone to gyms, or anything related to an exercise program. I didn’t even have to ask why because he offered up the answer– “I didn’t want to invest the time.”

But after watching Lin come home twice a week, every week for six months with glowing reviews about what he was experiencing at The Perfect Workout– and the fact that it was 20 minutes, a couple times a week– it really appealed to John.

He liked that he didn’t have to take a bunch of time out of his week and devote it to exercise. He also knew that at his age, he wanted to build and keep strength in his muscles and maintain his balance. He wanted the ability to do things around the house.

He finally said to Lin, “You know, I’d kinda like to try this too, and see how it works.”

John joined Lin in the studio one day, experienced some of the exercises and signed up!


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“We both coordinated our schedules so we both go right one after the other when we go there and it’s worked out tremendously. I just feel a whole lot better strength-wise and balance wise and posture-wise. I’ve noticed I sit up straighter and just a whole lot of improvements that I’ve seen since then.”

Excited about his partner’s progress, Lin also mentioned that John is able to get up and down off the floor more easily too, casually demonstrating that before he got stronger, it included a lot of grunting and groaning as if it were painful.

“And now he just gets right up!”


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I couldn’t help but also celebrate this seemingly small victory, pointing out that changes in every-day activities is one of the many unexpected benefits of doing slow-motion strength training. We often go into our workouts with the mentality of just getting stronger, or losing weight, or maybe improving a medical issue, but it’s when you start to notice an improvement in those day to day activities that makes you stop and think, Wow…this is doing something!

Both John and Lin agreed, telling me they noticed it doing other simple things like pulling the groceries out of the trunk of the car.

“Something simple like that seems simple, but after a while is not so simple,” Lin put it perfectly.

I couldn’t wait any longer to hear what their Virtual Training experience has been like, so I switched gears– I asked both John and Lin what they thought when we said, “Hey! We’ll train you from your living room!”

Like many, they were skeptical at first. They both rattled off their initial thoughts–

“Man, there’s no way!”
“Without the machines and everything else, how well can you really do this?”
“How are you going to be able to monitor how we’re doing very well?”
“It’s not the same thing.”

Despite their skepticism, they felt like they might as well try it– and they pivoted their workout approach, right alongside us.

“We jumped right in the following week after we couldn’t go to the studio anymore and we started working with Hannah (the SWFW Facility Manager)– We all took a moment to agree how amazing yet another one of our trainers is.

I asked them how their first Virtual session went…

“It was tougher than I thought it would be. Way tougher than I thought it would be!” Lin responded as he began to laugh about the “state of the art” equipment they were using in their living room.

I needed to see this– what were they working out with?

They pulled out their state-of-the-art equipment to show me. “It’s a bag of bricks! And a couple towels. And some pillows.”


Personal Trainer SW Fort Worth TX


Lin began to tell me that although it was “just a towel,” his trainer was able to utilize it during his exercise and it was challenging enough to make him shake. “Shakin and cryin” were his words to be exact. 😂

“What makes working out with your body, or the towel, or the grocery bag of bricks more challenging than you thought it was going to be?” I asked.

They explained it was the slowness of the exercises. That doing it so slowly and precisely was the key component, not necessarily their equipment. After all, they were exercising with towels and bricks!

“Do you think this is something you could do on your own without the coaching from Hannah or whoever else you might be working with?” I asked them both.

“Oh, I would never push myself that hard. Somehow she’s able to just drive you through that wall where you’re just like, no, no, no, never again! Get me out of here!” Lin replied laughing.

John chimed in too, “That and your form and position. She’s just watching every move I make… ‘Raise your elbows, lower your shoulders,’ or whatever. There’s just so many things to monitor and keep track of, it’s just good to have somebody there watching you and seeing how you’re doing and that really makes a difference. And that’s one reason I was really excited about doing this program, because I knew I would have somebody there watching me.”



They both commented on the importance of the safety factor. They feel safe having a trainer with them every rep of the way. And they feel just as safe during their Virtual Workouts as they do with their in-studio sessions.

In addition to the safety component, Lin couldn’t help but bring up how difficult the workout actually is again. “It’s pretty amazing.” To which he couldn’t help but mention feeling the same way about our team members, telling me that everyone has been incredible, and incredible quality.

Knowing how important it is to have wonderful Trainers on our team, I made a point to thank him for his compliment and also to reiterate that every one of us (trainers, and non-trainers) wants to help our clients get healthier, stay safe, and keep working out– especially during this uncertain time.

I wanted to explore why else they felt like their at-home workouts were so safe. Was it just the slow speed, or was there something else their Trainer was doing?

John explained that he dealt with some long-time back problems but was always reassured with a modification in the exercises he performed. “When I walk out of the session, whether it was at the studio or here, my back is feeling better at the end of the day.”

“There’s always the workaround that is helpful. And it still pushes you ahead,” Lin agreed. “And it's still difficult!”

“It’s still brutal,” John added.



I laughed, joking with them they were going to scare people away calling the workout brutal, but was happy to hear that the intensity of their Virtual Workouts rivaled what they typically experience in the studio.

“Once the closures have been lifted and we’re able to open the doors back to our studios, do either of you see yourselves doing virtual training again for whatever reason?”

John seemed to have an idea forming in his head when he told me he could see them doing a Virtual Session while on vacation, if they happen to be someplace where there wasn’t a studio available.

Ahh the question I tabled earlier was answered after all!

Lin lit up at the idea, agreeing how perfect that would be. “It’s really inventive and outside the box and it’s just been amazing, really.”

As if both men hadn’t said enough wonderful things about their experience yet, I asked them what they would say to anybody who is on the fence to try Virtual Personal Training. Here’s what they said:

“Try it, because I think you’re gonna be shocked. I think you’re gonna be shocked at the intensity and still feel benefits. That’s what’s important. You’re still going to have those benefits of balance and being able to pull the groceries out of the trunk again.”

“I think you would be surprised at how personable it is through the screen, which doesn’t make any sense because they’re not there with you, but… it’s still personable, they’re still there with you, and they can still see what you’re doing, and they’ll still catch ya!”


Fitness Trainer SW Fort Worth TX


Lin had been looking for a safe way to exercise, and John simply couldn’t ignore the time efficiency and the effectiveness of 20 minutes, twice a week. But what they didn’t expect when they joined The Perfect Workout was that they found a workout they could do forever… no matter their age, their ability, or their location.

Nobody knows how long we will all be sheltering in place. But, it’s important to all of us at The Perfect Workout to ensure you don’t lose out on a lot of the benefits we’ve worked so hard in-studio to gain.

Maintain your strength so you aren’t starting back from ground zero again.


Click HERE to Schedule a Virtual Session Now!

How a Virtual Personal Training Session Works


After weeks of social distancing, no strength training sessions and more social media than you ever thought you’d consume, you may be feeling a little off track…

Maybe some of your regular routines aren’t so habitual anymore. High intensity workouts have just become walks through the neighborhood and weekend wine tasting has become a nightly norm from your kitchen island.

Chances are you’ve been feeling the effects of isolation, both emotionally and physically and it's been tough to find the motivation to get back into the swing of things.

We don’t pretend to know how to navigate all the uncertainty that has come with this pandemic, but we do know that we are still here and will continue to support you.

You can still confide in us when you’re struggling to make healthy decisions and get support and guidance in return. You can still get coached through challenging and effective workouts that always leave you feeling confident and proud. And you can continue to get stronger every week… and it still only takes 20 minutes.

Here’s how…


Getting out of bed feels tough today. Ooh my knee feels stiff- it's been a while since that happened. Maybe it’s all that gardening I’ve been doing?

Someone has to keep the backyard play-ready for when the grandkids can come back over. Ugh I miss them. Maybe I’ll try to FaceTime them later today.

I pour myself a cup of coffee, grab the iPad and settle into my favorite side of the couch to sift through my emails.

Old Navy is having a 50% off sale… again.
March of Dimes is looking for donations… again.
The Perfect Workout has a new blog post… oh wait, that’s new?

I squint to read the headline before I snag my reading glasses from the desk drawer on the other side of the room. These must belong to my husband Bob, because they slide down my nose with every movement, but they’ll do.

“What is Virtual Personal Training and Is It For You?”

Been asking myself that for weeks now honestly.

I keep reading to find that most of my questions were answered.

What to expect in the session? Okay got it.
The cost? Makes sense.
Equipment needed? Interesting.
My knee replacement? That’s reassuring.

I’m still struggling with feeling like this Virtual Workout thing could be just as hard or effective as my workouts on the machines, and I don’t want to waste any of my sessions.

And then I read it.

“Most of our client’s concerns and questions are resolved in their first Virtual Session. Try it, Risk Free!

I did see a that a bunch of people have been loving it so far.

I guess if I have nothing to lose…

So I clicked the Schedule Now button and sure enough, my normal day and time were available with one of my usual trainers. Let’s try this virtual thing.

Within almost minutes I got an unexpected text from my trainer, “Fran! I just saw you on my schedule for Thursday and I’m so excited! Be on the lookout for some info in your inbox. I cannot WAIT to train you again 😁”



Two minutes until my first Virtual Workout starts.

I just got used to FaceTiming the family, now this Zoom thing… Oh much easier than I thought. I just had to click a button and– zoom, there’s my trainer’s face! Oh how I’ve missed her. I didn't realize how much I missed her until now. I wonder how she's been handling all of this…

She’s giving me the low-down on what we are going to do and honestly all I can think is This-is-not-the-studio.

Well here goes nothing… 20 minutes right?



“Fran! It’s so good to see you again and I can’t wait to put you through this workout, it's a game-changer! Even though I’ve trained you a million times, I went ahead and reviewed your profile and your workout card to plan out your exercises today. As always, I’ll be mindful of your knee and check in with you throughout the workout to see how the body is feeling in general. Sound good?”

     “Sounds great! Let’s give this a go.”

“Perfect! We will continue to utilize our slow-motion method on each exercise but I will be here to remind you of all your cues to go slow, breathe and perform each movement with proper form!”

00:01 “Okay, Fran since you don’t have any equipment yet, we are going to do a bodyweight workout starting with a Slow-Motion Push Up!

    Yikes, I have not done a push up since 1992.

“Don’t worry, we are going to start you off doing a wall pushup which is a little bit less of a challenging angle. This will also take an unnecessary pressure off your knees. We can work up to doing full range pushups on the ground in future sessions.”

     How did she know what I was thinking?! These trainers catch everything, I swear.

00:07 “Begin with a neutral neck and chest close to the wall. Push from your hands, bringing your torso and chest away from the wall— keep your core engaged. Slowly resist your body weight back down to your starting position….”

     Easy, I got this. I lift weights– I can lift myself.

00:18 “I see your hips beginning to drop. Squeeze your glutes and imagine your belly button being pulled up toward the ceiling as you slowly push up…

     Shoot. That’s harder.

0:31 “Remember, we want to keep those arms bent, so try to avoid fully straightening your arms at the top– and slowly turnaround.”

     Why does this feel tough already?


0:40 “Yes, just like that Fran! Strong core, elbows stay close to the body– and BREATHE. ”

     C’mon push. Breathe. Core tight. Elbows in…

00:49 “Good, now let's slow it down just a tad. I’ll count you down. 10-9-”

     Slower? I can’t.

00:55 “Yes you can, Fran. You’ve got this. ”

     She’s in my head… again. Gahhh this is tough!

1:00 “Let’s just try for at least one more rep with perfect form. Keep your shoulders away from your ears.”

     Oh gosh, this is it. My last one…

1:15 “YES! Finish this one strong, and just attempt one more. Don’t care how far you get, but let’s try.”

     I’m going to kill her. Here goes nothing…

1:22 “And try for one more inch… good! Carefully lower yourself down and relax at the bottom.”


1:30 “Nice work. How do you feel?”

     “Humbled! That was no cakewalk. I could really feel my chest muscles working and the back of my arms are on fire! It was really challenging to go slow and be in control of my form the whole time.”

“Thought it would be easier without the machines, huh? And that’s only the first exercise- we’ve got 7 more. Let’s rock-n-roll, keep the heart rate up!”

     Oh boy, I’m going to feel this tomorrow.

1:40 “Okay have a seat in that chair and grab the towel. We are going to do a Static Bicep Curl…”

     6:24 Who would’ve thought lying on the ground, posing like a boat would be so hard.
     9:18 It feels good to move again!
     10:46 I loathe abs. Get me outta here.
     13:14 I bet my husband thinks I’m dying in here.
     15:02 Did I lose my strength that fast or is this workout next level?

17:22 “Alright, this is it. Last exercise of the day, the Wall Sit.”

     “We’ve done these in the studio before right?”

“Yes, after your knee replacement we did these for a few weeks before hopping back on the Leg Press!”

     “Didn’t we do it with dumbbells though?”

“We did. But it was at the beginning of your workout when your muscles were fresh. We’ve pre-exhausted the muscles in your legs and glutes already so this will challenge you in a different way. Here we go…”

17:50 “Back flat up against the wall. Walk the feet out in front of you, slide down the wall until your thighs are parallel to the floor– yep right there. Weight is in the heels– let’s begin.”

     I swear she always starts that timer 5 seconds after I start.

18:07 “Keep the shoulders down and relaxed. We’re working lower body only here. Imagine you’re pushing your heels through the floor.”

     Oh my gosh my legs are on fire.

18:30 “Where are you feeling it Fran?”

     “My legs. My butt. My low back a little.”

18:33 “Tighten up the abdominals and push your low back into the wall. Tucking your tailbone under just slightly.”

     “Oh much better. But much harder!”

18:40 “Your body is tired and will naturally do what it needs to do to get through the exercise, even cheating by using parts of the body we aren’t targeting. Keep the weight in the heels. Squeeze the booty and strong abs. Back doing okay?”

     “Yes, much better. Not sure how much longer I can go though.”

18:59 “Your form still looks good, so let’s shoot for 20 more seconds at least. You can do anything for 20 seconds. Breathe with intention and finish strong. Last exercise of the day.”

     Anything. For. 20. Seconds. Breathe.

19:30 “And go ahead and carefully step back with one foot, place both hands behind you to brace yourself and gently climb out of the squat position. You’re done.”

   “You can say that again. Woah. That was a workout. I would not have pushed through those last 20 seconds without your coaching.”

19:39 “Grab some water and take a breather. So, was that what you expected?”

     “Not in the least. I’m shocked at how challenging that was and how fatigued I feel right now. And the fact that you could see every little movement still. It’s like you were right here!”

19:52 “So… Monday same time then?”

     “Oh absolutely. Let’s get me back on recurrings. This is perfect for me right now.”

20:00 “I thought you might say that!”

     “I know this was only one workout, but it's exactly what I needed. What a confidence booster. Thank you for today, I already feel like I'm getting back on track.”


See what a real life client has to say, seconds after finishing a Virtual Personal Training Session 👇🏻


Strength training positively impacts our bodies in many ways:

  • Muscle makes your body stronger, firmer and more defined.
  • Gaining muscle boosts your metabolism.
  • You burn more calories all day long, even while you are sleeping.
  • Strength Training + Healthy Nutrition = leaner, healthier body.

But slow-motion strength training does even more than that! Our special method of exercise has been proven to produce other health benefits including:

  • Increased bone density and reversed Osteoporosis
  • Improved Cholesterol levels
  • Lowered Blood Pressure
  • Reduced lower back pain
  • Better sleep
  • Decreased stress levels and more!

20 minutes to a stronger, healthier body and boosted immunity? Yes, and it's possible for you at home too!

Get Back on Track with a Virtual Session Today. Click HERE to Schedule Now!

The Power of a 20 Minute Workout with Brucie Melvin

When she first heard about Virtual Personal Training, Brucie was not convinced it would be a good workout. After all, she’d been training at The Perfect Workout studio for 3 years.

“I kind of “poo-pooed that like I poo-pooed, well, the 20 minutes.

How can working out at home be nearly as challenging as on the machines?
Can you even achieve muscle success without equipment?
Can’t I just workout on my own at home?

Like many clients, Brucie was challenged with these questions. What she didn’t know was that she was just one Virtual Training Session away from getting answers to all of them.

In this feature, we sit down with one of our clients Brucie Melvin to learn about her story and how her skepticism of our 20 minute workout (in-studio and at-home) was debunked.

Brucie normally works out at our Mill Valley studio in the San Francisco Bay Area, and lately she’s been working with her Trainer, Alyssa Harrison in their 1-on-1 Virtual Training Sessions.

I was dying to know what a client of three years really thought about transitioning from studio workouts to living room workouts and wanted to share her story… and infectious personality!

You’ll notice we enjoyed a few laughs- one of which when her husband, made an unexpected comment in the beginning of our conversation (Pictured alongside Brucie below).


Keep reading for Brucie’s story or watch the full conversation below!


Meet Brucie:

“I've been at The Perfect Workout for just about 3 years now, loving it. I'll also say that I heard your ad on the radio. I spent a lot of time in my car (Bay Area traffic is a real thing!) and heard your ad on the radio and the ‘20 minutes.’ I kind of laughed at that for a long, long time and then decided, well, what's to lose? Let me go see what these clowns can do in 20 minutes. Well, it was quite amazing and I'm not a kid– I'm now 57, almost 58 — What did I say 50? My husband just corrected me.


Jordan: Did your husband just correct you in the background about your age?

: He did. 😂

: Oh my goodness. 😂


Brucie: I am 67 and not in terrible shape, but certainly didn't have a lot of strength that I didn't even realize I didn't have. I was very enlightened, very surprised and did a few workouts and immediately, I recognized a difference. It really did take only 20 minutes and I did 2 times a week and I’ve stuck with it ever since. It has made a big difference in my strength and my ability to– my husband and I work together in the business as a general contractor, we build decks. He's not in the field, nor am I, but we go out and inspect jobs all the time. We're constantly climbing on uneven surfaces and down mountainsides and hiking upstairs and I can tell a big difference in my strength. There are times where I have missed as much as a few weeks or a month. When I go back, it's like oh my….

: Meaning, you’ve missed a few weeks or months of workouts?

: Workouts, yes. I've had that happen a couple of times where — One time, I actually got really bad bronchitis that turned into pneumonia and wasn't able to work out for a good month. I'll go back to the studio and can definitely tell a difference. It's not like starting over but it is definitely starting from a lower level. It just proves to me over and over that this is really working.

One thing I said to Alyssa (her Personal Trainer from the Mill Valley studio) yesterday that this has been interesting because when she first mentioned the virtual workout, I kind of poo-pooed that like I poo-pooed, well, the 20 minutes. I thought well, they proved me wrong the first time, let's see about this. It worked really well and I was really shocked at how good of a workout you can get right in your own home.


Jordan: So your initial hesitation to The Perfect Workout, training in the studio, was the 20 minutes– how can I get a good workout in 20 minutes? Is that correct?

: That's absolutely correct.


Jordan: So, when it came time to train virtually, because that was the only option right now, what was the hesitation? Why did you feel skeptical about that?

Brucie: Because, I didn't see how the exercises could be performed without the equipment. So I thought, well, this isn't going to work. I'm just going to be in my living room, I have some weights, some power block weights, but that's all I have and Alyssa assured me that no, you don't need anything. You don't even need those weights that you have. ‘If you don't have it, we'll use something else.’ But, I just didn't think without any kind of equipment, that it was going to be possible to achieve a level of fatigue and hit the wall so to speak and do the ‘barely touch, barely start.’
But the exercises that you perform were definitely demonstrated that that's absolutely incorrect. And Alyssa says I'm pretty strong….

Jordan: Well, you've been with us for 3 years. I mean, you’ve got to be right!?

: Alyssa said I'm close to pushing on the leg press close to 200 pounds. So, I just thought that doing these things at home, then it would be a slam dunk. Boy, was I wrong about that. I was getting to fatigue really quickly, and we were even having to back off and do a couple of things a little differently so that I could even do them correctly. So, yes. Just very surprised and happy that I could accomplish the exercise and feel it where I was supposed to be feeling it. I had not worked out when we did the first Virtual Training, for close to 3 weeks. The second day, my legs were so sore, which was a clear indication that it was definitely an accomplished workout.

Jordan: Yes. A good sore. A gratifying sore!

Brucie: Yes. Like when you go to sit down, you go, ‘Oh my god, let me hold on to this table so I can sit down at this chair without killing myself.’


Jordan: So, would you call the at-home workouts intense?

: Very intense.

Jordan: On a scale of 1 to 10, 10 being the most intense and 1 being easy-peasy I could do that all day. How would you rate the at home workout?

: I would rate it a 10.

Jordan: Wow!

: It's the same muscle group but you're doing it in another fashion. I think it's kind of good because it does things that, you know, if you did it on the same thing on the machine it would be working just a little bit differently. I think it's kind of good that you're hitting those areas that maybe you're not accustomed to doing.
It’s slightly different. It forces you to– which I need a lot of help with as I get older– balance, it really helps. Because when you're sitting on a machine, you really don't have to balance, but when you're standing up or back to the wall, you kind of working everything to maintain that balance.

Jordan: When the closures have lifted and we are able to return to the studios. Do you see yourself ever doing the Virtual Training session for whatever reason?

: Good question. I wouldn’t if I was able to go to the studio. I still really love going to the studio! But because I do work a lot, sometimes it may not be as convenient. There have been times where I've had to cancel because I knew I just didn't have time to get into the studio. But if I can do it right here, that's going to help me in the future. Especially now that I kind of know how to do it, and I'm all set up and, and get the drill. I think that's going to really be great for people who maybe live even further away, and may not want to do it all the time, but on occasion when for whatever reason, they can't get in.


Jordan: So now there's no excuse Brucie! We’ve got you on camera! 😂

: Well—😂😂


Jordan: So just out of curiosity, what equipment are you working with, if any?

: I have these things called power blocks. That is the only equipment that I'm using.

See video above for some of the exercises Brucie does with her Powerblocks.


Jordan: So just the powerblock dumbbells, and your body?

: That's it. That's it.


Jordan: How is that? Do you feel like you've been able to get in an effective workout?

: Extremely effective. It's surprisingly effective. As a side benefit, I want to keep mentioning the balance. I think it really helps with the balance.


Jordan: Just after 3 sessions of doing Virtual Training, you already feel like that's making a difference– you're noticing that in day to day activities, your improved balance?

: Absolutely.

: Wow.

: Absolutely. Yes.


Jordan: Do you think you could do this without the guidance of your trainer, this same workout?

: No. No.

: Why not?

: I think it's even more important to have guidance. Because they're (the Trainer) seeing you and she's saying ‘no, no, pull your feet back in a little more closer to your fingertips, or get your feet out a little more.’ For example, we did the same exercise 3 times (each workout) and I still needed to be positioned. So no, I think it's even more important that a Trainer guides you through and counts– continually, there's a lot of feedback of, ‘are you feeling this, where did you feel it, how did this perform.’ etc.


Jordan: Do you feel like you're being coached the entire way?

: Totally coached. Yes, exactly.


Jordan: Awesome! Let's say you had some online videos, you had your power blocks, maybe our Fast Fitness at Home Manual– Do you think that you would do this if you didn't have the appointments?

: Absolutely not. That's just me, it's all about accountability. You just want to do it. Not only do you want to do it for them (the trainer), but I know it's good for me and I wouldn't do it if I didn't have to be somewhere at a time.

Jordan: Absolutely. We want you to work out, we will do whatever we can so that you can work out!

: But this is a super viable, very viable option. Just a real power workout. You guys have developed this and I think it's really going to be worthwhile. I feel like it's an option for me because my life being as hectic as it is, it's going to be an option for me to do it.


Want to be featured? Just let your Trainer know!

What is Virtual Personal Training and is it For You?

Many of our clients have seamlessly incorporated our new Online Virtual Workouts with their Trainers into their new normal of “quarantine life,” while others still struggle to find a routine outside of the studio. Some may think that it's not possible to get a quality workout at home, and others simply just might not understand how it works.

We’ve created an innovative way to provide you with the same effective slow-motion workout, with live coaching from a Certified Personal Trainer, you can access from anywhere. In this article, we will provide you with all you need to know about Virtual Personal Training and help you determine if it is right for you.

Have you gotten stuck in the pattern of waiting for things to “get back to normal” to pick up your workout routine again?

Perhaps you’re slightly skeptical about whether or not you can get a great workout if you’re not in the studio.

We’ve been getting a lot of questions about what Virtual Personal Training is and if it’s right for our clients. We’ll dive deep into everything you need to know about Virtual Personal Training including:

  • Virtual vs. In-studio sessions: What you get in a Virtual Session and how it compares to your workouts in the studio with us.
  • Effectiveness: The intensity level and effectiveness of slow-motion strength workouts done at home.
  • Equipment & Space: What type of equipment and workout space is needed to complete Virtual Workouts.
  • Time Commitment: How often you should complete Virtual sessions and how long they take.
  • Training on your Own: The difference between working out on your own at home, or with a guide instead of getting coached by your Trainer.
  • Injuries and Conditions: How you can still benefit from Live Online Virtual Training, despite injuries or conditions.

Below are 13 Frequently Asked Questions & Answers about our Live Online Virtual Training Sessions:

1. What is a Virtual Personal Training Session?
Our Virtual Personal Training sessions are an extension of your in-studio workouts. What’s the same?

  • We use the same slow-motion method as always
  • The purpose of each exercise is to achieve muscle success
  • We walk you through every exercise and demonstrate proper form & technique
  • You get personalize coaching from a Certified Personal Trainer
  • The workout is tailored to your abilities and goals
  • As always, it takes 20 minutes, twice a week

What’s different?
The location. Since we cannot be in the studio currently, we utilize the space you have at home.
The equipment. We work with whatever equipment you currently have, even if that’s just your own body.

2. Will I get the same great workout as I do on the Nautilus Machines?
The short answer, yes.

First things first, let’s remember why you came in for your first workout with us. It was to achieve a goal. Get stronger, lose fat, reverse Osteoporosis, improve your golf swing, etc. It’s important to keep these goals in mind when you are looking forward to your Virtual Sessions.

Second, the purpose of every workout you do (ever), is to achieve temporary muscle failure, or “muscle success.” Although our Nautilus machines are ideal in helping us achieve the purpose of exercise, it can absolutely be achieved with other mediums such as free weights, resistance bands, kettlebells and bodyweight. You’d be amazed at how heavy we can make a 3-pound dumbbell feel, all while getting you to safely reach muscle success.

By the way, we love our machines as much as you do. We miss the clank of the weighstack when changing weights in between clients, the glide of the frictionless movement as we turn around, and how that stack of weights never seems to fail us, even when our muscles begin to fail. But we don’t stop working out because those machines aren’t in our living room.

You know what we love most, and we think you will too?– is getting results. Just because we are on a hiatus from our studios, doesn’t mean we still can’t get stronger, leaner, healthier.

And if you think about the future and all the travel you’ll be able to do to counteract sheltering at home, you’re going to want to continue with your workouts. This will set you up for success now so you can seamlessly keep training with your Trainer no matter where you are in the world.

You came for the method and the 1-on-1 coaching from your Personal Trainer. That is what you continue to get whether that’s during a workout in our studio, or online in the comfort of your own home.

Equipment is just a small part of the equation. Working with your coach to properly execute the super-slow strength training method, and ensure you keep up with performing 1-2 sessions per week, is what matters most.

3. Do Virtual Personal Training Sessions cost the same as In-Studio sessions?
Yes, and we’ll tell you why. Working out at home isn’t any less valuable than working out in our studio.
The value of our 1-on-1 training sessions is the value you get from working with a Certified Personal Trainer, the specialized method that can be extremely difficult to perform on your own, and the customization and coaching you cannot get from any other online source of exercise.
We believe in the value of coaching as the key to your success. Whether in person or via live video sessions, working with a coach is the key to your success.

4. Will this be a waste of my sessions?

Absolutely not! Working with a Trainer, whether it be at home is moving you toward the same purpose of achieving your goals as in-studio sessions would be.

Let’s say your goal is to lose 15lbs. Chances are, you’re also focused on your nutrition and are actively choosing what to eat and what not to eat. You wouldn’t stock up on a bunch of healthy foods to meal prep for weekly lunches, only to set them aside to go uneaten because you don’t have a workplace to take them to anymore. Of course not!

Why? Because your health is not on hold.

It's the same thing for working out. You're doing exactly what you signed up for. 1-on-1 training, a method that works, getting you closer to achieving your goals.

It’s possible you may view at-home workouts as a waste of time and that’s because the at-home workouts you’ve seen or done before didn’t work for you in the past. Our Virtual Sessions are not just at-home workouts, they are proper Personal Training Sessions focused on you and you only.

So what’s wasted? Getting 1-on-1 time with a Trainer to coach you to muscle success, safely & efficiently, and keep you accountable is not a waste of time or money. It’s time and money well spent.

5. Will the workout be just as intense?

The exciting thing about our Virtual Sessions is that they are extremely customizable. In-studio workouts are customizable too but our Virtual Sessions require a high level of creativity to provide you with a specific program that is based on your goals, limitations and the equipment you have available.
Your Trainer works very hard behind the scenes to make your workouts as perfect as possible for you, and that may mean even more intense than expected.
Need more proof? Watch this video below of our client Sherry Chriss’ experience:




6. What happens if I just wait until the studios open back up?
We look forward to reopening all of our studio locations just as much as you do. The problem with waiting to workout until we reopen our doors is you risk losing so much of the strength and progress you’ve gained so far. Not to mention, gaining back some of the things you don’t want– body fat, osteopenia, low energy and lack of motivation.

If your shower broke, you wouldn't wait weeks for it to be fixed before you decided to take a shower again would you? No way! Because it's a necessity- and so is staying healthy and strong.

Our Virtual Sessions will help you continue to get an intense slow-motion strength workout as well maintain results at minimum so when we reopen, you pick back up right where you left off, or stronger!

We don’t know exactly when we will get to reopen so until then, this is the ideal option!

7. What if I don’t have any equipment?
No machines? No problem! If you’re slightly skeptical about whether or not a bodyweight workout can be effective or challenging, try this:

Try doing a pushup right now using our slow-motion method
Just like our machine workouts, push for 10 seconds on the way up, and lower yourself slowly for 10 seconds down
Make sure to not lockout arms, or rest in between repetitions
Oh, and be sure to keep perfect form, remember to breathe and focus on the muscles being used.


Pretty challenging isn’t it?

Any strength exercise, including bodyweight exercises has the potential to be extremely effective.

Knowing how to do them correctly and performing them safely until muscle success is vital, but not easily achieved. That’s the importance of having a Trainer, to ensure you are doing these exercises safely and not giving up before the most critical point in the exercise– muscle success.

We’ve trained clients with dumbbells, kettlebells, resistance bands, just their bodies and even their pets! We will get as creative as you are willing to try.

8. Can I just workout with videos at home? There’s tons of workouts on YouTube.

You’re right, there are tons of workouts out there to choose from.

But watching free videos or following cookie-cutter routines will never get you the same results (and ensure your safety!) like working with a coach.

If those videos workouts were as effective and you didn’t somehow need the accountability of an appointment and a Trainer, you’d probably be doing them already.

Videos, manuals and guides can be great resources in a pinch. What you don’t get is the customized approach. You don't have someone completely focused on you to see if you’re doing an exercise correctly, doing it safely. A video doesn’t know your goals, your injuries, limitations or how you tend to hold your breath a little before you hit muscle success. Your Trainer does.

There’s just no way watching a video will ever be as effective as working with a coach in a live personal training session. Think about how hard you can be pushed when you are working with your Trainer– it's always more than you thought you could do! Know that a video will not render that same kind of effort and certainly not the same results.

9. What if I don’t have enough space to workout?
Most, if not all of the exercises we do require little to no space. Because we don’t incorporate movements like jump squats, sprints, or tire flips, space is not really needed.

Think about the size of our studios. The only reason they need to be as big as they are (which is not all that big) is to fit the machines in them. However, when you are on each of those machines, you are in a static position- meaning you are fixed in one place, not needing much space for movement. That goes for the same as any slow-motion or static exercise your Trainer gives you. All you need is a space that can fit the length of your body.

And if you’re willing to try, we can always make more space! Objects like coffee tables and chairs are moveable and if you’ve been training with us, you’ve got muscles to move them!

10. I'm walking for now, is that good enough?
That’s great that you are moving your body; however, it just simply isn’t enough!

Aerobic activity doesn’t do much to help build strength. So by not actively building muscle through strength training, and only doing low-intensity aerobic activity, you run the risk of losing muscle at a higher rate than what is normal for an adult who does not strength train.

This doesn't mean stop walking, but it certainly doesn’t mean stop strengthening either.

11. Can I just workout on my own if I’m using the Fast Fitness at Home Manual you gave me?
The Fast Fitness at Home Manual is a great start and better than nothing. We created that guide as a tool for when you travel, or can’t get a workout with your Trainer. What’s missing is the value of the Trainer to push you harder, catch your mistakes and keep you safe.

It’s the same thing as working out with YouTube or doing pre-recorded workouts like Beachbody. It's better than nothing but you don’t get the intensity, the accountability, or the coaching.

12. I have a lot of family at home with me right now, will that be a problem?
Not one bit. This is kind of the new norm for us all right now and we are fully prepared to train you despite any distractions or interruptions.

One way to work around this minor obstacle is to have a designated space in the house for health & wellness for the entire family! If you want to exercise, stretch, do yoga, meditate, or whatever– having a go-to spot in the house can help everyone prioritize these needs and also respect the space when it's being used.

Not only does this ensure you can get a focused workout, but helps to set boundaries for what is important during a time where boundaries and personal priorities may have been blurred.

We can’t help but emphasize how important it is to maintain normal routines right now, and your workouts are no exception. This is a vital component of stress management and helps to keep anxiety low.

We highly recommend using wireless headphones during your sessions to minimize distractions or background noise, which we’ve noticed solves the concern of other people in the house for most clients who may have it.

13. Can I do Virtual Sessions with an Injury, condition, or even joint replacement?
Yes. We specialize in slow-motion strength training and under the umbrella of that method is exercising safely. If you are still doing slow-motion strength training, the workout is safe. In addition to that, you have a Certified Personal Trainer observing you, coaching you and correcting you every step of the way to ensure your safety.

We’ve never shied away from working around an injury and it is our philosophy that anyone can do this workout. Most of our clients have come to us with an existing injury, condition, pre or post surgery and we’ve been able to help them exercise just as effectively. Our Trainers are thrilled to get creative for you as well- just ask them!

Most importantly, if you have an injury or condition that prevents you from being as mobile as normal, are challenged with deterioration, or injury gets worse with sedentarism, even more reason to keep exercising!

Here’s the short version of what you need to know!

  • Virtual Sessions are still 1-on-1, appointment only, LIVE with a Personal Trainer and always using our slow-motion method.
  • The cost of Virtual Sessions is the same, as the value of the session is the same.
  • The workout can be as intense as in-studio sessions, depending on the customized program your Trainer puts together for you.
  • Waiting for the studios to open up is not a recommended plan of action. We can still help you reach your goals working remotely.
  • You don't need much space, or any equipment; however, we can and will work with what you do have.
    Working out with videos, guides and manuals are better than nothing, but they cannot match the coaching you receive from a Trainer. Your 1-on-1 sessions will always provide more value for you than a video or guide ever could.
  • Walking is great for the body but it won’t help you maintain or gain strength. The best way to do that is to actively be strength training.
  • We can work around distractions, interruptions and family members at home. We are all in the same boat!
    If you have an injury, condition or joint replacement we can customize the workout for you and highly encourage you to continue with your sessions.

We can all agree that NOT working out is not an option, especially during a time where maintaining peak health is crucial. Although Virtual Sessions are a slightly different experience from In-studio sessions, we’re confident it will be a positive experience.

No matter what, keep working out. And the best way to continue working out is with your Trainer and using a method that is scientifically proven to get results and help you get them safely. That’s why you joined The Perfect Workout in the first place!

Have concerns? Most of our client’s concerns and questions are resolved in their first Virtual Session. Try it, Risk Free!

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