Trainer Feature Raechel Larson

Featured Trainer Raechel Larson

Raechel Larson - Personal Training in West Plano

Personal Training is in her genes! Raechel Larson began her training career at the young age of 3 and has been actively involved in fitness ever since.

Growing up, Raechel’s mom was a Personal Trainer and would bring Raechel to the gym while she taught aerobics classes. As she got older, Raechel stayed active and became involved in dance, which she continues to love and make time for today.

Noticing how dance and exercise improved her life, she wanted to help others feel those same improvements. She set her focus on making her passion a career and pursued a degree in kinesiology.

Raechel Larson standing by a rainbow

After graduating from college, Raechel was finding her career path in the fitness industry when she met a trainer from The Perfect Workout, Charlotte Branch.

Raechel was struck by the amount of personal attention and care Charlotte gave the member she was on the phone with… on her day off. Raechel decided to check out The Perfect Workout to learn more about the company. That decision changed her life.

After going through a tough interview and an intense workout, Raechel felt that her approach aligned with The Perfect Workout’s philosophy and environment. She took the next step in her fitness career and joined our team of Personal Trainers in November 2015.

In addition to coaching members through workouts, Raechel guided many of her members to successful weight loss results. One success led to the next, and her experience as a trainer helped land her an opportunity with The Perfect Workout as Facility Manager of the West Plano studio.

As Facility Manager, Raechel loves coming to work and leading such a positive group of people.

“My trainers are my family. They do their best every day.”

In addition to helping members achieve results, Raechel finds her own fitness constantly improving at The Perfect Workout.

“I used to train for three hours, three times a week. Now, I do 20 minutes, twice a week, and I’m stronger than ever and have better tone all over.”

Being a Personal Trainer and the Facility Manager of a studio is a lot of responsibility, and Raechel feels that being in both roles is extremely rewarding. She loves helping people gain a better quality of life and get stronger both physically and mentally.

Personal Training on Ab Crunch Machine

“The 1-on-1 dynamic allows me to pay special attention to each member’s form and make sure they’re staying safe.”

She and her team love working with members because they get to see firsthand how slow-motion strength training can be adapted and individualized for anyone. The trainers work together to make sure they are doing the absolute best to customize our method of training to each of the West Plano members, regardless of age, body type, or fitness level.

Raechel Larson
Certified Personal Trainer & Facility Manager
West Plano, TX

If you would like to find a trainer near you, see all of our locations here. If you are new to The Perfect Workout, try a workout with us and start with a FREE Introductory Session.

How She Eliminated Chronic Knee Pain with Exercise

How She Eliminated Chronic Knee Pain with Exercise

Rebekah Bickham - Personal Trainer at The Perfect Workout

It can be common for people to feel lost or uncertain in the gym, especially if they have joint pain they aren’t sure how to work around.

Trainer Rebekah Bickham found herself a little clueless in the gym with chronic knee pain after she graduated from high school sports and lost the guidance of her coach, the routine of scheduled practices, and the consistency of regular exercise.

In this feature we celebrate Rebekah and her journey to finding a workout that keeps her safe and consistent – fulfilling our mission to revolutionize the way people exercise.

Rebekah Bickham grew up in Austin, TX with three active older brothers. Naturally, she followed in their footsteps by running in track and field, tumbling, and cheerleading.

Her passion for strength training flourished in high school. She took nutrition and anatomy-physiology courses at her local community college to begin her career path toward becoming a Registered Nurse.

As high school graduation got closer, Rebekah realized she would also leave behind her sports programs where she had the accountability of practices and a coach.

Once again she took her brothers’ leads and joined them in the gym. Despite her athletic background and active siblings, Rebekah found herself clueless and intimidated in a gym setting.

“Looking back now we had no idea what we were doing. I was just following them like a blind sheep.”

She hated the feeling of not knowing what to do in the gym.

Client Testimonial of Doug McGrath

The transition from the track and tumbling mats to machines and dumbbells created an opportunity for Rebekah to learn how to exercise on her own.

“I started to read, watch videos, and learn as much as I could about strength training so that I could be sure that I was training myself properly.”

During this time, her mother began working with a personal trainer and Rebekah would frequently tag along and get trained alongside her.

The experience of being coached by a trainer made her realize she also wanted to train people, and most importantly, teach them how to lift weights safely and properly with confidence.

She Exercised Her Knee Pain Away

Years of running track, cheerleading, and tumbling impact on Rebekah’s joints resulted in chronic knee pain. Although the pain got better when she stopped running, it would still creep in whenever she would squat and do traditional weight training.

She knew there had to be a better way.

“I was never truly able to exercise my legs the way I wanted to without having knee pain until I started doing Slow-Motion Strength Training.”

Founder's Testimonial - Matt Hedman

After only 2-3 months of consistently doing slow-motion workouts, Rebekah was able to properly strengthen her legs to help support her knees. Now, she’s able to push over double her body weight on the Leg Press without any knee pain during and after the workouts.

“I don't get any pain anymore when I work out, which is unheard of. That hasn't happened since before high school.”

After experiencing her own personal journey with slow-motion strength training, Rebekah knew this was the method she was meant to share with others.

Quote from trainer Rebekah Bickham

Now a Personal Trainer in Burke, VA

Rebekah was selected to join The Perfect Workout’s team of trainers and went through an extensive certification process. Now, she manages the Burke studio where she also trains clients 1-on-1.

“My favorite part about working with clients is the fact that I am able to share my passions about health and fitness with others every single day.”

Rebekah loves when her clients come in saying they feel more confident in themselves, like they're more energized, stronger, or they can go up and down the stairs without knee pain.

With our 20-minute workouts and nutritional guidance, Rebekah recently helped a client lose 10 pounds and finally break a weight loss plateau.

Getting the opportunity to walk alongside clients and find what works best for them, their goals, and work around any limitations they might have is what drives Rebekah. She’s always pushing to learn more so she can use that knowledge to help support her clients no matter where they are in their fitness journey.

“I truly believe in this workout and I love being able to share with others how they can improve their quality of life just by coming in twice a week for 20 minutes!”

DC Personal Trainer Shares Injury Prevention Workout

DC Personal Trainer Shares Injury Prevention Workout

Cam Gatling Personal trainer in DC and at The Perfect Workout

After devoting 12 years to her basketball career, Cam Gatling knew a thing or two about strength and fitness. But when a serious knee injury knocked her down, she discovered the importance of injury prevention and the workout that was perfect for it.

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During her junior year of college, Cam tore both of her menisci, resulting in two knee surgeries. 

Recovering from those injuries helped her understand the importance of keeping your body healthy and strong to prevent injury.  

Facing rehabilitation firsthand helped Cam see how integral it was to do joint-safe exercises and have someone knowledgeable to guide her. Cam began to seek out safe and effective exercises she could continue to do in the future.

With a busy schedule graduating with a Business Management degree, serving as co-captain of the Women’s Basketball Team at George Mason University, and starting grad school for Sport Management, Cam needed something efficient too.

She found slow-motion strength training.

Despite her athletic background and years of strength training experience, Cam quickly saw results of her own when she incorporated slow-motion strength training into routine.

Within her first 4 months of using our unique exercise method – and nothing else – she lost 15 pounds. 

Cam decided she wanted to share this method with others and integrate Personal Training into her coaching repertoire. 

“My experiences made me realize that not only do I have a passion for fitness, but for impacting other people’s lives as well.”

She was invited to join The Perfect Workout’s team of trainers and achieved her Personal Trainer Certification in the DC area. 

Now, Cam works with her clients 1-on-1 in the Reston Studio, where she gets to impact their lives with her passion and coaching experience.

Her Favorite Success Stories

One of Cam’s clients told her she recently fell, but was able to get up quickly, without any problems. She said, “Before working with The Perfect Workout, that wouldn't have been possible.”

Another client told Cam, “I'm carrying around my mulch bags from my garden, and I realized that I feel stronger and I'm able to carry these bags without any help.”

“These types of stories touch my heart and I feel blessed to be a trainer here. I feel blessed to be able to have a positive impact in so many lives. And my experience has just been great.”

“I’m grateful to have found a career that allows me to carry out both of my passions. I am excited to help others reach their fitness goals while also developing life-long friendships at The Perfect Workout!”

Workout Inspiration: Founder Matt Hedman (Part 1)

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The workout Inspiration that created The Perfect Workout

The Perfect Workout began in 1999 with one trainer, in one studio, delivering one remarkable workout.

But the origins of our company didn’t exactly begin with a grand vision to Revolutionize the Way People Exercise. It started when Matt Hedman was diagnosed with a progressive joint disease at age 20 and was faced with the possibility of undergoing major joint surgery and giving up his passion for exercise.

In part one of this multi-part series, we sit down with Matt Hedman, the CEO and Founder of The Perfect Workout for a glimpse into the inception of our company, a greater understanding of our methodology and the man behind it all.

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Ever since Matt got his first weight lifting set at the young age of 10, he’s been all in when it comes to fitness. Which means he has been actively strength training for 38 years.

Between the ages of 10 and 20, Matt describes the way in which he used to lift weights as “haphazardly doing whatever,” following whatever he read in the latest exercise book that he was reading.

By the time he was 20 years old, he was lifting weights for 2 hours a day, 6 days a week… that’s 12 hours of lifting weights and exercising per week. That's almost a part time job!

matt hedman lifting weights at a young age

The Injury

Matt was in college and had developed a chronic pain in his left shoulder. It was so painful that even writing would hurt.

He eventually went to a specialist who x-rayed his shoulder and told him he had Osteolysis, which means “vanishing bone.”

The x-ray found that the end of the bone should have been nice and round and smooth. Instead, it was all jagged and there was so much inflammation in the shoulder, the bone was actually being eaten away.

The specialist told him this only happens in about 1% of people that lift weights. She instructed Matt to take two months off of any weight training exercise which involved the shoulder, then they’d x-ray again and see if the issue had improved.

When Matt returned for his follow-up x-ray, the bone in question had become round and smooth again. Fortunately, it had healed, which ultimately allowed him to avoid surgery.

He was given the green light to lift weights again with some minor adjustments to exercises. Eager to exercise his upper body again, Matt went back into the gym and resumed lifting weights in the “haphazard” way he always did.

“My shoulder just started to hurt again, which was disturbing and frustrating. I was 20 years old, presumably someone who'd be young and healthy and have the best opportunity to not have joints that would hurt.”

weightlifters shoulder injury human anatomy
image source: shoulder and elbow specialist

The Experiment

During this time, Matt attended the University of Washington in Seattle and stumbled upon a book in a bookstore at the University District.

It was a book by Ellington Darden, who used to be the director of research at Nautilus, the company that makes strength training machines we use in our studios. He's written about 50 books on strength training, nutrition, fitness and exercise. This particular book was geared towards young males who wanted to build bigger muscles, Bigger Muscles in 42 Days.

One of the chapters spent a significant amount of time talking about how slower movement speeds minimize impact forces on your joints and make it safer for your joints. That peaked Matt’s interest since he was experiencing his own issue with his shoulder.

The routines in Darden’s book sounded bizarre to him because at the time he was loosely following the exercise guidelines from Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding. Matt was doing five sets of 10 repetitions or so of each exercise and was still working out 2 hours a day, 6 days a week.

“I was in college and I didn't know how much exercise that was. Now with being 48 with two young children and trying to grow our company, it's like, “Who would ever have time for that?”

At the time, it's all he knew. The routine from Darden’s book included working out every other day for about a half an hour per workout, just one set of repetitions per exercise, going very slowly 10 seconds up, five seconds down.

Matt was thinking, ‘Oh gosh, will this ever work?’”

Fortunately, there was a case study in that book that featured Keith Whitley, a big bodybuilder. During the six week program he gained 32 pounds of muscle in 42 days. That proof, combined with the shoulder problem Matt was facing, was motivation enough to give it a try.

Strength training body builder results

So he did and Matt gained significant results, very quickly.

Matt put on 10 pounds of muscle in the first 9 days of his new workout regimen.

“I thought I was working hard before when I was working out 2 hours a day, 6 days a week. It turns out I just didn't know what hard work was.

Once I learned how to make my muscles work harder, I put on 10 pounds of muscle in 9 days.

Matt Hedman

Matt’s shoulder problem also went away within about the first week and never bothered him again.

“I've been a raving fan of this method ever since. I've been personally doing this and variations of this in my own workouts for the last 28 years.”

Despite being passionate about fitness and spending more than enough time in the gym, Matt was not in the fitness industry. He had earned his degree in Aerospace Engineering.

“I went to work for GE nuclear energy in San Jose and saw my life flashing before my eyes in the second floor building in the GE complex and it wasn't what I wanted to do with my life.”

So he quit after 11 months and started working at 24-Hour Fitness. He worked for them and another fitness company for a total of 3 years before starting The Perfect Workout back in May of 1999.

During the 3 years prior to starting The Perfect Workout, Matt acquired several different certifications from mainstream fitness organizations like American Council on Exercise and National Academy of Sports Medicine. But the most important certifications he acquired were through the Super Slow Exercise Guild.

Matt became a Master SuperSlow Instructor under the apprenticeship of Ken Hutchins, the architect behind SuperSlow exercise philosophy and methodology.

There were 3 different levels to becoming a Master SuperSlow Instructor:

Level 1: was more extensive than any of the other mainstream certifications Matt had received. ACE or NASM certifications (which are still common today) generally involve a multiple choice test, and if you scored 70% you were certified. The SuperSlow Level 1 certification involves at least one written test if not more, one or two verbal tests and an extensive practical examination showing that you were capable of teaching exercise.

Many aspects of that certification became the inspiration for The Perfect Workout’s certification program.

Level 2: involved more written and oral testing with Ken Hutchins, building on the work of Arthur Jones (the inventor of Nautilus),but really putting some further refinements to it. Matt spent 9 days shadowing Ken for 14 hours a day and doing various tests.

Level 3: it was up to Ken Hutchins to appoint the achievement of Master Instructor. Once Level 3 was passed, Matt represented the guild and was then able to certify other instructors to be level 1 instructors.

Matt Hedman slow motion leg press at The Perfect Workout

The Workout

After becoming SuperSlow certified, a unique exercise experience sparked an idea in Matt that would eventually transform into the beginnings of The Perfect Workout.

He was visiting friends in Seattle and knew there was a facility nearby that used the slow-motion method. Greg and Ann-Marie Anderson owned Ideal Exercise and Greg would be the one to put Matt through a very memorable workout.

Matt was coached through just 4 exercises: the Smith Machine squat, the old Nautilus hip and back machine (a glute and hamstring exercise), weight assisted chin up and then a push up.

The Machine that brought Matt to his knees!

While on the Smith Machine he began doing some repetitions, and sure enough it got extremely difficult five or six reps in. In the next rep or two, he got about halfway up and couldn't complete the repetition, he was pushing as hard as he could.

“There was no music going on. There was a blank white wall right in front of me. There's no distractions and Greg was somewhere behind me. All I could hear was his voice saying, ‘Keep pushing!’ Then I got to the point where I couldn't even hold it up anymore. I was trying to make it go higher, but I couldn’t even hold it still and sort of forcing me down and Greg just said, “Keep pushing.”’

By the way, Matt doesn’t recommend doing exercises to this extent anymore. Pushing to muscle success is crucial, but pushing beyond that for 5, 15, 30 seconds is unnecessary. It’s much more than a person needs to train for optimal results. He states, “We just didn't know any better back then.”

Once Greg gave Matt the okay to back off from pushing, Matt’s legs were so fatigued he could not stand up. So what did he do? He crawled to the next machine!

After the 4 exercises were done, Matt found himself lying on the ground with arms burning and Greg brought him this tiny little 2oz cup of water and all he could think was… “this is incredible!”

He compared his experience with what he was trying to do in his own workouts and with his clients back at 24-Hour Fitness. It was night and day as far as the distraction-free environment, the incredible low-friction equipment, and expert instruction.

He thought to himself, “Hey, I could make a place like this down in Southern California.” But first, he went to work for Greg and Anne Marie at Ideal Exercise for about a year, had a short stint at 24-hour fitness again and then opened up the first location of The Perfect Workout.

In May of 1999, Matt founded our first location in La Jolla, California and was the owner, operator and only trainer at the time.

Matt continued to train clients one-on-one for a number of years as he gradually began to certify others and grow the business into the 60+ location, nationwide company it is today.

Matt Hedman Coaching a client at The Perfect Workout

The Impact

It’s been years since Matt has personally trained clients, but some memorable stories still stick with him.

“Barbara Nas– she was a cancer survivor. I know she was at least a grandmother or might have been a great grandmother and I think also had MS. She had multiple different conditions which were going on. She was able to walk but she needed to use a cane to walk. John (her trainer) used to say he could always hear when Barbara was coming in because he could hear the clacking of the cane coming down the hallway before she opened the door and came in

There was one day where she was supposed to come in and there wasn't any clacking of the cane, and the reason was because she didn't need to use her cane anymore.

In other words, she was able to get strong enough to where the cane was no longer necessary. I've seen John tell the story before and just the look of satisfaction on his face and saying, ‘I thought my biggest success was going to be someone gaining 20 pounds of muscle or losing 50 pounds of fat or whatever, but that was probably the most satisfaction that I've had is hearing her walk down the hallway without the clicking of the cane.’”

We've been fortunate as a company to have helped many more like Barbara improve the quality of their lives in this way.

When Matt first became a personal trainer, he did it because he was just really interested in exercise. He didn’t really have any idea that he would be doing more to help people beyond losing weight and building muscle…

Matt Hedman coaching a female client at The Perfect Workout

When he was working at Ideal Exercise up in Seattle, there were a number of people with MS they worked with. “One woman in particular who needed to use a walker to walk and even then she could barely walk even with a walker but she told us if it wasn't for the strength training she was doing with us she wouldn't be able to walk at all.”

It was then he noticed that slow-motion strength training benefits went beyond getting bigger muscles and leaner bodies.

Over the last 20 years, the impact of The Perfect Workout has directly reached over 30,000 people including Matt’s own family.

Matt is husband to wife, Julie, and father to two adorable children, Jack and Ava.

Julie and many other family members have also incorporated slow-motion strength training into their fitness routines. But being able to provide this method to his own mother is particularly special.

At 78 years young, Matt’s mom has been actively training at our Mission Valley studio for years and is currently working out in her senior living facility with our Virtual Training Program.

If having a son as the CEO of a personal training company wasn’t enough, she actually had an even greater motivation to exercise in this way.

Matt’s grandmother, his mom’s mom, had Osteoporosis and as she got older she started getting Kyphosis in her spine– which is when you start to get hunched over. The Kyphosis got progressively worse and worse with age. By the time that she was in her early to mid-80s, the Kyphosis was so severe that the bones had become too soft and could not prevent the collapse of her chest cavity, greatly reducing the amount of oxygen she was able to get.

Eventually, she couldn't breathe effectively and she passed away around the age of 86.

“I'm not sure if this is the immediate cause of death when she actually died, but it was certainly influenced by it.”

Matt’s grandmother had one son and five daughters including his mom.

“All five of them are very concerned, if not petrified to end up the same way that their mother did. But my mom, she's been doing strength training for a number of years actually, she's a good example of that.”

Slow-Motion Strength Training was originally created at the University of Florida as a solution to treat women with Osteoporosis because it was proven to help build bone density in addition to muscle and other incredible benefits. The Perfect Workout for women who want to fight Osteoporosis? We think so!

decades of research on slow motion strength training

What You Should Know About Slow-Motion Strength Training, According to Matt Hedman:

“Slow motion strength training allows a person to get incredible fitness results without having to spend your life in the gym.

I named our company The Perfect Workout over 20 years ago with the idea that people can get better results than just about anything else a person's going to do in the name of exercise.

It's safer on the joints than just about anything else for exercise and it's super time-efficient, 20 minutes, twice a week to get essentially optimal results.

Over the years, what I've found is that the thing which people usually get most interested in is the trial. People oftentimes are skeptical that you can get any results from 20 minutes. But even for people who think you should be spending your life in the gym, the vast majority of the results that can be gotten from exercise, can be done in just minutes a week, 20 minutes, twice a week.

Plus it has all these other great benefits for Osteoporosis, metabolic benefits, myokines, increase in basal metabolic rate which helps with fat loss, and there's probably a lot of stuff which we don't or we aren't even aware of yet….

You really can get great health with just less than an hour a week. I'm not saying the 20 minutes are easy. They're not. But if you do it right and challenge yourself, then you'll get incredible results and you won't have to spend the rest of your life in the gym.

What the methodology does is basically allows you to push yourself as hard as you're willing to push yourself, but it won't force you to push any further than you're willing to push yourself. So there's no danger of thinking, ‘Oh my gosh, I'm not going to be able to do this. It sounds way too hard.’ It's challenging, especially if you want to get good results, but you won't be challenged any more beyond that because it's just the right amount for you.”

 

Stay tuned for more from our Founder, Matt Hedman…

 

Haven’t experienced Slow-Motion Strength Training for yourself?

Personal Trainer’s Key to Success

practice what you preach: personal trainer's key to client success

Kathrine Diaz Personal Trainer at The Perfect Workout

Katherine Diaz was introduced to The Perfect Workout by her sister who also got her start as a Personal Trainer. Once she tried the workout for herself, she fell in love with it. 

My strength is insane, my muscle tone is like never before, and I have lost and kept off 20lbs of fat.” 

When Katherine realized that she could get results, carve out more time for life, and get an endorphin rush in just 20 minutes, she decided she wanted to share this exciting workout with others.

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Katherine started by learning the importance of exercise and the right way to strength train. The more she learned about slow-motion strength training, the more she wanted to teach others how to incorporate it into their fitness journeys. 

In August of 2016, Katherine completed her extensive Personal Trainer Certification and joined The Perfect Workout’s Kingwood and River Oaks teams. 

Immediately, Katherine saw how the 1-on-1 environment allowed her to have such a large impact on her clients and their lives.

“I love how I am able to give attention to detail, provide massive amounts of education, customize every single client workout, and have the ability to keep them accountable to their habits every time they train.”

Her Fitness Journey

For Katherine, it was essential to “practice what she preached” and adopt the very things she intended to teach her clients. In addition to her 20-minute, twice a week workouts, Katherine changed her diet, cut down on junk food, and openly shared her journey on social media and with her clients. 

Sharing her own journey with her clients pushed her to stay motivated and consistent. 

“That made me feel really good about what I was doing because now I was not only doing the workout, I was doing the hardest part of the health which is the nutrition and I think that motivated a lot of my clients.”

Inspiring Her Clients To Prioritize Themselves

As a personal trainer, Katherine gets to work with people of all ages, physical abilities, and fitness goals.

One young mother, Becky, stepped out of her comfort zone to focus on herself when she came to The Perfect Workout. She felt nervous about investing in private Personal Training in the beginning, but she was determined to start her fitness journey and knew the 1-on-1 support would be worth it. With Katherine’s guidance and coaching, she was able to get stronger and make healthy nutrition changes, and she realized her investment was paying off.

Becky told Katherine, “I've learned to put myself higher on my priority list. And you taught me that.” 

It was both motivating and moving for Katherine to see Becky put her health first because she knows how common it is for moms to sacrifice so much of themselves for their family.

workout for busy moms

Another one of Katherine’s favorite success stories was a woman she began working with after they had a stroke just one month prior. “She was able to get mobility in the left side of her body, but in 8 months, we got her to walk without a cane, drive again, get down and up off the floor with no assistance from anyone or anything!”

One of Katherine’s biggest accomplishments as a Trainer is helping clients lose a significant amount of weight. Her client Rebecca weighed 270 pounds when she began at The Perfect Workout.

With Katherine’s help, she was able to stay consistent with virtual sessions during the pandemic, focus on her nutrition, and ultimately drop down to 207 pounds! 

“I feel like I'm just a very small part of it. But she (Rebecca) makes me feel like I'm a huge part of her success. And that's such a sweet thing!”

Every client’s success is a victory for Katherine. She is grateful for all the moments she’s been able to help others change their lives for the better and is excited about the possibility of working with future clients.

Ultra-marathoner improves her time (SMST)

ultra-marathoner improves times with slow-motion strength training

emma cruz personal trainer

After battling running injuries and overcoming an eating disorder, ultramarathoner Emma Cruz turned her health journey into a career helping others.

In high school, Emma was a runner and suffered from an eating disorder.

I discovered that running was amazing, but the eating disorder was not.”

Emma decided to learn more about running and how to nourish her body, but she didn't stop there. She went on to study health, fitness, and nutrition and got a degree in Health Sciences. 

Running became a bigger and bigger part of Emma’s life as she took on half-marathons, full marathons, and ultimately became an ultra-marathoner. (An ultramarathon is a long-distance running race longer than a marathon – longer than 26 miles 385 yards/42.195 km.)

Running was so rough on my body and my joints.” 

And although she found that yoga helped ease some of the tension in her body, she realized she wasn’t doing anything to build strength.

Ultimately, Emma found slow-motion strength training and was blown away by her results.

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20 Minutes Twice A Week:
Life-changing

“It was surprising how quickly I managed to put muscle on. I couldn't believe that it worked!”

Learning how to effectively strength train helped Emma become more connected with her body. It helped improve her running speeds and the way she feels about her body.

With a background in health science and a love for strength training, Emma decided to become a Certified Personal Trainer specializing in slow-motion exercise methodology and helping others achieve better health in two, 20-minute sessions a week.

Emma Cruz Personal Trainer

Changing Clients’ Lives Too

One of Emma's clients, a woman in her 80's, couldn’t walk without a cane when she first began training at The Perfect Workout. 

After training for three months with Emma, her client was able to ditch the cane and walk on her own. 

Read another incredible story about how Adele Biancarelli got strong enough to walk without assistance too!

Stories like these motivate Emma because she’s able to see the powerful results she can help her clients achieve in such a short amount of time. 

No matter your ability level or athleticism, whether you’re someone looking to improve your running speeds or have a goal to walk without a cane, slow-motion strength training has the power to change your body and your life. 

And all it takes is 20 minutes, twice a week.

Too many people sacrifice their health and quality of life because they allow themselves to get weak and out of shape. With The Perfect Workout, you can safely reshape your health and body in just 20 minutes, twice a week. Guaranteed.

Helping All Ages Build Strength & Better Health

This trainer is helping all ages build strength & better health

Sarah Demott Personal Trainer

Sarah DeMott grew up thinking she knew the necessities of exercise and nutrition. But when she learned being healthy and strong would take more than eating whole grains and doing aerobics, she took a new approach to fitness.

“I thought that weightlifting was for the dudes to get stronger and bigger. It was just definitely out of my realm of what I thought that I needed to do.”

Sarah learned quickly that strength training was most definitely for women and it was something she needed to incorporate into her lifestyle.

Once she changed her routine by incorporating slow-motion strength training and a strict diet, Sarah was able to get into the best shape of her life.

“I was 180 pounds in high school, very unhealthy. I believe all the muscle I built doing slow-motion strength training helped me get down to about 132 pounds. I became a believer pretty quickly.”

Now, Sarah is leading the team in Clear Lake, TX and helping clients reshape their bodies and health too.

Sarah Demott Tree background

Strength Training No Matter Your Age

As a personal trainer, Sarah gets to work with people of all ages, physical abilities, and fitness goals. 

One young woman, Nicole, lives with a major chronic fatigue syndrome. Nicole had to use a wheelchair most of the time because she wasn’t able to stand for extended periods. 

She hadn't driven in years, she had to stop going to school because she couldn't walk across campus anymore, and she was on multiple medications and injections every day.

But none of them were helping.

What ultimately helped were two major things: slow-motion strength training and changing her diet.

When Nicole first started training with Sarah, she needed assistance getting from machine to machine. As Nicole got stronger and was able to increase resistance on each exercise, her life started coming back together.

She was able to get out of the wheelchair, she started running again, and even was able to go up and down the stairs without help – something she couldn’t do before.

At one point Nicole was afraid she wasn’t going to be able to walk down the aisle at her wedding, so that became a big goal for Nicole and Sarah to work toward.

With a lot of consistency and hard work, Nicole was able to stand up on her wedding day and walk down the aisle towards her new life, and Sarah was there to witness it.

“It was amazing, so beautiful. She is a completely different person today than she was when I first met her.”

Sarah is working with another woman whose goals are a little different.

“She's a lifer. And it's not because she loves me. It's not because she loves the workout. She visually sees the decline in her mother and how she can't take care of herself. And she doesn't want that.”

At The Perfect Workout we work with a lot of people in this middle stage of life where focusing on the future feels more important than ever. We meet them where they’re at and work with them to take control of their health and future. 

Sarah recently helped a male client take control of his life. He had severe diabetes, was overweight, and the doctor told him he needed to do something about it.

“His doctor told him, if you don't change something, you're gonna die in probably about two years.”

He began by making changes to his diet, becoming more active in his daily life, and found a personal trainer at The Perfect Workout.

After making those changes to his diet, lifestyle, and consistently doing slow-motion strength training, he’s gotten his life under control. His diabetes is no longer an issue and his doctor is very happy with his progress.

The Perfect Workout Mindset

You can get effective exercise in a small amount of time. We’ve been programmed to think that quantity is better than quality, and that's not the case. 

You don't have to spend an entire day working out and putting that much strain on your body to get the same (or better) results as you can get in 20 minutes, twice a week.

“People see a difference in their bodies in such a short amount of time, especially people that have never done weightlifting before. It doesn't take very long for your muscles to snap out of that stagnant state that they've been in for so long.”

Another thing people struggle with is time. The Perfect Workout method is only 20 minutes. Everybody has 20 minutes that they can focus on themselves. It's not only good physically, but mentally too, because you're doing something for you

“I can say working on physical health and mental health is extremely important. Take that time and focus on your own health, because you can't pour from an empty cup.”

Too many people sacrifice their health and quality of life because they allow themselves to get weak and out of shape. With The Perfect Workout, you can safely reshape your health and body in just 20 minutes, twice a week. Guaranteed.

What Happens When Personal Trainers Go Above & Beyond

what happens when personal trainers go above & beyond

Angela Kading Personal Trainer

Angela Kading grew up overweight, except she didn’t realize her weight was affecting her health until her parents took her entire family to Weight Watchers.

After losing 55 pounds at age 18, Angela felt like her life changed for the better. She decided to learn as much as she could about fitness and nutrition and how she could use it to her advantage – now she uses her knowledge to help transform her clients’ lives. 

Angela dove head first into her own nutrition research, creating healthier eating habits and even began adopting new cooking techniques. Making these shifts in her life ultimately helped her lose 55 pounds! After the first 30 pounds, Angela reintroduced strength training into her routine and the pounds continued to fall off. Her successful physical transformation led her to understand that with the right kind of diet and strength training, she had a formula for fat loss.

Angela had dual passions for fitness and food so she followed both! She got a degree in Culinary Arts as well as a Personal Trainer Certification through the National Academy of Sports Medicine.

After working for 3 years as a lead cook at the Jazz Kitchen in Downtown Disney, and simultaneously training clients on her own, Angela decided she wanted to put her two passions and skills together in a more ideal environment for her goals. When she found The Perfect Workout, she knew it was a perfect match. 

Female doing slow motion pull ups

She became certified at The Perfect Workout and joined our Mission Viejo studio in 2015. 

Angela’s success with clients and her growth-driven mindset landed her the role of Certification Supervisor where she certifies new Personal Trainers in Orange County, Ca. After a couple of years, an opportunity presented itself for Angela to expand into yet another role, and she was chosen to lead the Tustin studio as Facility Manager.

Above & Beyond Personal Training

“I've worked with clients with brain disease, cancer, obesity, those who are severely underweight, 90-year-olds, and 14-year-olds. Everyone that steps through our doors is a success story because they made a choice to do something to live a longer, healthier life.”

Currently Angela is working with a client who has polio. His doctor is pleasantly surprised he just keeps getting stronger and stronger and stronger. 

One of Angela’s clients lost 90 pounds (some prior to The Perfect Workout). Naturally she began to gain strength and muscle as a result of her 20-minute workouts. 

One day she came to her workout feeling down on herself. Angela reminded her of her weight loss journey (because we all kind of forget from time to time).

Angela encouraged her client to walk around the studio with 90 pounds of dumbbells – back and forth, back and forth, back and forth. 

“I told her ‘This is the weight you were carrying around for years. And that's how hard you worked just to walk across the room.’ And her mind was blown.”

Working with a trainer helps people not only make progress, but also objectively SEE and celebrate the progress they’ve already made. 

Another client’s goal was to be “sexy for her 60th birthday.” 

“I went to Sprouts with her. I went to her house. We had cooking parties. I made her a shopping list. I literally went to Weight Watchers with her!” 

And in six months Angela helped her lose 40 pounds. Angela says, “she's a whole new woman now.”

“We get to see all walks of life. So I love my job. And that's why I’m here.”

Angela Kading Quote

Angela plans to continue her education in Nutrition and Corrective Exercise. As a Personal Trainer she hopes to inspire people with her caring approach and her knowledge of food and fitness, to make a positive change and have a lasting impact on their lives.

Aside from training clients, certifying trainers, and running a studio, Angela is still super active in the kitchen. “If I'm not working, I'm COOKING. I still absolutely love to feed my family and friends healthy, vegan food.”

Angela’s goal is to improve every day. She intends to make her studio a place where clients look forward to coming and want to share it with all of their family and friends. ”My goal is to make my studio thrive to its fullest and to help our trainers and clients meet their full potential.”

Create Healthy Habits & Improve Your Life

Create healthy habits & improve your life

Timothy Spellman Personal Trainer

After losing 100 pounds and keeping it off for over 15 years, Timothy Spellman became a Certified Personal Trainer and has helped hundreds of clients create healthy habits and improve their lives.

Now, he’s doing it virtually.

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As a young adult, Timothy moved from Boston to Phoenix and his personal training career flourished while acquiring certifications as a NASM Weight Loss, Corrective Exercise, and Behavioral Change Specialist. 

Timothy ultimately moved to San Diego and was introduced to slow-motion strength training. Week after week, he noticed increased levels of energy and strength, and he even became leaner. He decided to expand his knowledge of exercise and got certified with The Perfect Workout. 

Today he is one of our highly successful Virtual Personal Trainers. Timothy believes he gives clients the tools to achieve and sustain their goals by helping them implement slow-motion training and altering their habits. 

 “I love working with clients, motivating them, and helping them achieve their goals.”

The Importance of a Healthy Routine

When the first shutdown happened and many of us became a little bit more sedentary than usual, Timothy reinforced to his clients how important it is to stick to a healthy routine.

He knows firsthand how easy it can be to backslide into old patterns and unhealthy habits like not exercising, or spending too much time on the couch watching Netflix. And when this happens, the body craves exercise, physically and psychologically.

Tim Spellman quote

“There's a tremendous mental and psychological benefit to exercising, just in terms of the hormones that are released to make you feel better, feel more accomplished. [Routines] can be as simple as making your bed first thing in the morning. It sets the tone for the rest of the day in terms of sticking through with habits. And I approach exercise in that same way. I feel like it's something to feel accomplished and kind of proud that you're doing good for your body.”

Having a consistent, yet simple routine like exercising 20 minutes, twice a week makes sticking to it all the more easier.

Want some simple and easy ways to feel healthier now? Check out these 10 Healthy Habits to Start.. And they only take 20 minutes.

If It Hadn’t Been For Strength Training...

A couple years ago, one of Timothy’s Del Mar clients experienced an unfortunate fall in a grocery store parking lot and broke her shoulder. 

When the surgeon was performing surgery, he said she had two and a half times more muscle around her rotator cuff and her deltoids than he had ever seen in anybody her age before. 

“She was so proud of that.” 

Because of her age and the severity of the fall, had she not been strength training, it's likely that her rotator cuff would have been completely shattered and beyond the point of repair.

More Energy for Daily Life

Another one of Timothy’s Del Mar clients started with the intention of wanting to improve his golf game.

Every time he would come into the studio, he would talk to Timothy about how he now had more endurance when walking the golf course. 

Timothy’s client and a bunch of buddies would go on trips throughout the country to play different golf courses. During one of his last trips, all the guys needed to take naps after they were done playing to get some recovery time. But he was completely spry, ready to go throughout the rest of the day, with an abundance of energy. 

“It’s little things like that, that you start to notice over time. These benefits that are not necessarily quantifiable in terms of data, nothing that you can track on a chart, but in the way that you are functioning day-to-day.”

Healthy Habits Can Be Virtual

Having spent many hours training clients inside of a studio as well as virtually, Timothy knows slow-motion strength training like the back of his hand. 

And it doesn’t matter where you exercise. Consistency is what is going to help you maintain this healthy habit. 

For anyone who might be skeptical about Virtual Training, Timothy has a message for you!

“Virtual workouts are just as challenging if not more than the in studio workouts. I challenge anybody to give it a try just to see for yourself how good of a workout you can still get with minimal equipment. I've got some clients that have nothing other than access to the floor, a flat wall and a bath towel. And we can still get them a killer workout.”

Tim Spellman Quote 2

At The Perfect Workout we have a wonderful team of Trainers ready and capable of serving clients of all fitness levels.

With Virtual Training, our Trainers like Timothy are also great at being able to adapt to what you have available to you at home and making sure that your virtual workout is going to be just as safe. 

“We may not be right there, but we are keeping that the same watchful eye on you as we would be as we're in the studio. And we’re that much more focused on your form to make sure that we're keeping you as safe as possible since you are in a little bit more of an unstable environment.”

Share with a friend or book an Introductory Workout for yourself today!

Healthy Relationship with a Personal Trainer

what it takes to have a healthy relationship with a personal trainer

Gabriel Ferrer Featured Image

Have you ever worked with a teacher or a coach and felt like something was off?

Chances are something was missing in your relationship.

We sat down with one of our Personal Trainers from Chicago, IL to talk about how he’s helped people lose weight, gain strength and build confidence.

We uncovered two essential things he creates to be the best Personal Trainer for each client: Trust & Candor.

Naperville Trainer, Gabriel Ferrer began lifting weights in high school and bodybuilding around 24 years old when he became a full time police officer.

His passion for health and fitness hasn’t wavered for decades and motivated him to transition from police-life to being a Certified Personal Trainer.

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You Have to Have Trust

It’d be a little crazy to expect everyone to walk blindly into a workout with a Personal Trainer, knowing nothing about them or what they do, and trust them completely.

But trust is vital in getting results.

You want to be able to trust that what you are doing inside your workouts is going to yield results. If you’re new to slow-motion strength training, learn more about the science behind it.

And you want to be able to trust that your Trainer can safely and efficiently coach you to get the results you’re looking for.

One client Gabriel is particularly proud of is a woman named Leann and the trust they’ve built together. According to him, their personalities clashed in the beginning, making it a little tough to connect with one another.

Now, she’s one of his superstar clients. 

“I’m there to challenge her every day, constantly being kind and cooperative. I like trying to make it a teamwork thing every time she comes in. I always say, ‘What are we going to be able to do today?’”

By taking this approach to their 20-minute sessions together, Gabriel was able to earn her trust and show up for her, every workout. He has continually challenged her to make progress and meet her goals. 

“I would never say just trust me blindly. I want people to challenge what I'm doing, because hopefully, I'm good enough at what I do to where I can explain it or show you and get your buy-in through actually experiencing it.”

Gabriel Ferrer Photo

One of the advantages of working with a Personal Trainer is we are aware of how it feels to be in your workout shoes. And we're aware of the exact moment in a workout when it becomes challenging, when the body wants to cheat its way out of an exercise and when it's crucial to keep pushing.

Gabriel’s clients feel good knowing that somebody they trust is watching them go through that challenge, and keeping them on track safely.

“I think anybody who wants to be good at something is always going to be learning from somebody else. Having that objectivity of somebody that's not you, assessing the situation and guiding you, is invaluable.”

Just like Gabriel, we don’t expect you to trust us blindly either… Don’t just take our word for it. Hear what a few of our clients have to say about trusting their trainers…

Candor is Key

Another key piece of Gabriel's ability to build trust with clients is using one of The Perfect Workout’s core values: Candor.

Our trainers value speaking openly and honestly for the best interest of the client. 

And we aren’t going to promise what we can’t guarantee.

This is a vital component of the trainer-client relationship and achieving results in a realistic and sustainable way.

There is thought behind how we train you and how you progress. Being able to have an open dialogue about how that works and what it takes to meet each goal is important.

“One thing I always ask my first-time clients is, ‘Are there any questions, comments, concerns, or anything you want me to know?’”

One of Gabriel's clients had recently been trying to lose weight.

Each week the scale showed incremental progress, about ½ to 1 pound down at a time. 

All she could really see was the slight changes each week and didn’t seem too thrilled with the results. What she didn’t realize was from November 2020 to January 2021 she went from 160 lbs to about 145 lbs.

She lost 15 pounds.

Having a candid moment with this client, Gabriel was able to help her shift her paradigm and educate her on healthy, sustainable weight loss.

By the end of the conversation, she was actually very happy with her results and was excited to share the good news with her boyfriend.

“Having somebody there that you trust to coach you through this is invaluable. Which is why I'm a coach.”

We encourage you to ask questions, do your research, and challenge your trainers to be the best they can be! We are here to guide you, educate you, and help you get results.

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