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!”

Traded Local Gym Membership for Private Training

Why He traded his local gym membership for private training

John Gilbert Featured Image

John Gilbert was a long-time member of a local Orange County gym chain. When the pandemic hit, he had to stop. 

But, when the chain was allowed to reopen, the thought of going back to the gym made him feel unsure and uncomfortable.  

It wasn’t staffed most of the time, and members could just badge in and out. And the hygiene program wasn’t super good there. I just didn't feel comfortable going back.”

Luckily, his wife had been training at The Perfect Workout’s Tustin studio for a couple of years, and she was a big fan.

So, he decided to take the plunge.

Carol Gilbert Quote

A Private, Safe Workout Space Curbed His Fears

Because the Tustin facility (and all 62 locations) follow strict CDC guidelines to keep the workout space clean and safe, John felt like it was time to make the switch from gym to private personal training.

Everything's clean. It's only you and the trainer in the studio… So, it's very safe compared to a free-for-all, members going in and out, without any staff and without any control over who touches what.”

He isn't planning on going back to his old gym because The Perfect Workout, for him, is literally perfect!  In just 20 minutes, he can get a good strenuous workout. Something which took an hour and 15 minutes to accomplish back at his old gym.

20 Minutes, Twice A Week With A Trainer And He Feels Way More Energetic Than Before

After barely two months, John already felt like he had more energy than before. 

Each workout is a little different as Angela, his trainer, changes up the exercises and keeps the workout at an ideal intensity level.

Back at his old gym, he was doing the traditional way of weight lifting, doing three sets of 10 to 15 reps. Slow-motion strength training was completely new to him. 

“This is a lot more strenuous.”

One thing that he really likes about the private setting is working out with the guidance of a trainer and the focused attention he gets on each exercise. 

Back straight, drop your shoulders, engage your core, feet planted!” 

Previously, without a trainer, John admits he would normally stop when muscles were starting to fatigue.

“It was difficult to continue and push myself.” But with the help of his trainers’ coaching and encouragement, he’s able to push more than he ever thought possible.  

It's amazing that you can do so much more with somebody there.” 

At The Perfect Workout, you get the value of coaching and undivided attention of a Personal Trainer, whether you train in the studio or virtually.

You can expect to get:

  • Personalized instruction and guidance on how to do each exercise
  • Safe and challenging workout
  • Adaptations to the workout depending on your ability, environment, and desired intensity level
  • Accountability, expert coaching, and a friend throughout your fitness journey
  • Guaranteed results

Get help from a Personal Trainer…

Gyms are Dying. How The Perfect Workout is Thriving

gyms are dying. how the perfect workout is thriving

Image of trainer coaching member with a the title Gyms Are Dying.

**Published December 21, 2020

Gyms are dying.

Many people are unsure how to safely keep up with their fitness when it matters most.

And they’re sacrificing their health and longevity by choosing to do nothing.

But, we’re not going anywhere. 

And we’re deeply committed to helping more people get stronger and healthier through 2021 and beyond.

We're NOT a Gym

There’s one thing we need to get out there ASAP. 

The Perfect Workout isn’t a gym. Seriously.

Our studios are Medical Fitness Facilities and classified as an essential health business.

The big reason we're classified as a Medical Fitness Facility and essential health business is because our methodology is so safe and effective for people of all ages and diseases or conditions.

With the Medical Fitness Association (MFA) guidelines designed in conjunction with the Director of the CDC, our safety practices exceed standard pandemic recommendations.

the perfect workout safety standards pandemic cleaning

Strict Cleaning Standards

We disinfect all equipment and surfaces after each client interaction. We use hand sanitizer before and after each workout. We have HEPA air filters in each room to recirculate air.

the perfect workout safety standards pandemic social distancing

Social Distancing

We adhere to social distancing during all our interactions. While exercises are being conducted trainers will remain 15 feet or more away from the client.

the perfect workout safety standards pandemic screening

Client Screening

All clients will remain outside until a trainer screens them at the door prior to entering the facility with an exposure questionnaire. Clients' temperatures are taken with a contactless monitor upon arrival.

the perfect workout safety standards pandemic masks

Protective Masks

All training staff will wear a mask at all times. We require all clients to wear masks & gloves while in the studio.

The MFA identifies our organization as a leader in proactive health care.

We’re developing a Medical Fitness Advisory Board to develop ideal protocols for different diseases such as osteoporosis and diabetes.

Our clients’ health and safety remain our number one priority and we’ve gone lengths to provide much more than a space to workout.


We're NOT a Franchise

It’s pretty common for people to think The Perfect Workout is a franchise because we have so many locations. 

But we're not. In fact, we are the LARGEST privately owned 1-on-1 personal training company in the world.

The quality of our workout and our Trainers is very important to us. We feel strongly about having the ability to ensure we can provide exceptional training and customer service in all of our studios.

All Facilities OPEN for Training

You might be wondering why our Trainers aren’t training clients outside like a lot of gyms.

That’s simple. We are a medical facility for private members only, not a gym!

We work 1-on-1 with our clients to treat and prevent underlying health issues such as auto-immune, osteoporosis, sarcopenia, pre- and post-rehab, etc.

We are safe, efficient, and effective which means the training our clients receive is perfect and replaces any need to go to a gym or “exercise” in any other way.

We are 100% focused on helping clients better their health and improving underlying health conditions and we've been doing that for over 20 years combating all sorts of health issues. 

You can help us fight this pandemic.

Stay in control of your health by keeping up with your workouts 20 minutes, twice a week. Share our method with your family and friends to impact the health of the population.

New to The Perfect Workout?

You now have two ways of working out with us:


The Switch to Private Training Got Her Results

the switch from big box gym to private training got her results

private personal training facility

Paulette Arana had worked with a trainer for years doing a combination of cardio and weight training, but she never got results, and one day she simply got tired of it.

“I thought, this is kind of silly. So I just stopped- even though I still had more sessions. I don't want to go back to 24 Hour Fitness…plus, it was so dirty.

So, she decided to try something else and found The Perfect Workout.

After switching her workout routine to slow-motion strength training, working 1-on-1 with one of our Personal Trainers and upgrading to a facility that follows the Medical Fitness Association guidelines- Paulette finally started to see results.

“I can see more definition. My watches are loose now. I can see more definition in my hands and my arms. I've got space between my thighs. I’m reshaping my body. I just feel better.

Being able to see and feel changes in her body is exactly what she’s been looking for all these years from her workouts.

And while she is building muscle each week in her strength training sessions, she’s also building confidence in her body as she gets older. 

Many people in their 50s, 60s, 70s, even 80s, share a common thread – they struggle with balance and the fear of falling, fractures, or worse. 

Read more….

Now, Paulette is able to catch herself easily and feels much more confident she would be able to avoid a situation like falling.

“That's one of the reasons why I chose this. I think it's a great discovery. I really do.”

Haven’t discovered The Perfect Workout until now? 

Book an intro workout for yourself.

How She Beat a Lifelong Struggle with Weight Loss

How she beat a lifelong struggle with weight loss

Image of Tiffany on a Zoom Call interview

“If you've ever struggled with weight, it's a lifelong, constant battle.”

Those are the words of our client, Tiffaney Quintana.

After trying every diet and workout under the sun, she found that her sessions at The Perfect Workout were a missing piece to getting in shape and leaving behind her weight loss struggle for good.


She’s Tried it All

When it comes to diet and exercise, Tiffaney had tried it all. From weight training classes to kickboxing and DIY at-home workouts. She would try something new and give it up shortly after, making it a struggle to ever see results.

“I remember one time I had multiple memberships to gyms, and I ended up not going to any of them.” 

Without a workout program to stick with and many failed diets under her belt, Tiffaney found herself 50 pounds heavier than her “normal” body weight.

Then she heard a radio ad for The Perfect Workout near her home in Menlo Park, CA and decided to give it a try.

She Keeps Coming Back… Twice a Week

Tiffaney joined The Perfect Workout in 2014 and her 20-minute, twice a week workouts have been the one thing she has consistently come back for, over and over again.

When asked why she is so successful with slow-motion strength training, Tiffaney says the 20-minute duration is hard to find excuses to not stick with. In addition to her workouts being time efficient and effective, she highly values the connection she makes with her personal trainers.

And one of the biggest reasons she has stayed consistent for 6 years has been her ability to continually gain strength. That feeling of being strong keeps her coming back for more.

40lbs Down and Sustaining

In addition to her personal training sessions, Tiffaney began a medically supervised weight loss program earlier this year which helped her drop over 40lbs to date. 

She realized that she was just as successful with her weight loss as her workouts because she gets the same features with her nutrition plan as she does at The Perfect Workout:

  • Accountability of a Fitness Trainer
  • Consistency of weekly scheduled 1-on-1 workouts
  • Simple, evidence-based program

Crushing it During Corona

Like many of our clients, Tiffaney was concerned about her workout progress when COVID hit. As a self-proclaimed lover of our Nautilus machines, she was skeptical about Virtual Personal Training and the idea of working out from home… but she was pleasantly surprised. 

“I almost feel like I've even gotten more out of the in-home workouts than I was in the studio. I really, really love them and it's all your own body strength.”

After challenging her body in a different way and realizing that she could still gain strength with bodyweight exercises, Tiffaney now views her body and her Virtual workouts with a greater appreciation.

Empowered & Strong

One of the things that Tiffaney has noticed is she no longer exercises solely for intent of weight loss. 

“I want to see the fat loss. I want to be healthier. But it's about doing it because you feel better. It's not about the weight anymore.”

There's nothing more empowering than feeling strong. Whether you're training 1-on-1 in one of our studios or getting virtual personal training, you will get stronger.

“My whole body feels different. I feel lighter. And I don't feel as tired. I'm not apprehensive about group activities where before I'd be like, this is gonna be painful.

And that's a really big deal.”

Private Workout Gym: Safety After COVID-19

How we're ensuring safety in our studios after covid-19

How we're ensuring safety in our studios after covid-19

Updated Tuesday October 12, 2021

You might be thinking, is it safe to workout in a gym?

Can I trust the equipment will be clean enough to use?
Will my gym let just anyone in?
How can they make sure we are safe?

What if you could skip the worry and focus on just getting in a good workout?!

One of the pillars of exercise and an absolute must is providing a safe workout for our clients. Our method is safe, our coaching is safe and the workout environment… just as safe.

For 20+ years, The Perfect Workout has provided a Clinically-Controlled Environment for all Personal Training sessions in our small, semi-private studios.

What does that mean?

It means we always have and always will continue to provide you with an ideal exercise environment to get in a safe workout… in more ways than one.

Here is what The Perfect Workout is doing to ensure you are safe when you return to one of our studios:

  • A Private, Safe Workout Space
  • Added precautions to reduce contact & germs
  • An Immunity-Boosting Workout
Clean and Safe interior of a Studio Location

A Private, Safe Workout Space

Since we opened our doors in 1999, providing an ideal exercise environment for our clients has been at the top of our list of priorities- amongst keeping you safe and helping you get incredible results.

An ideal exercise environment is important for a few reasons:

It’s Distraction-Free. This means no mirrors, music or other distracting noise. No photos or artwork within your line of sight while you're exercising, and no people yelling and jumping up and down in front of you while you're trying to pay attention to your workout.

It’s Private. You don’t want to worry about being watched by others who may be judging you negatively. A regular big box gym is normally crawling with sweating bodies and you’ll never find that here. Unlike big box gyms, each of our studios has a very small number of people at any given time. Many times it’s just you and your trainer. And if another client is in the studio at the same time, the trainers do their best to keep clients in separate areas during their workouts.

It allows for Optimal Performance in achieving muscle success. Optimum mental focus allows you to create a strong muscle-mind connection and recruit all of your available muscle fibers as you fatigue. As a result you can stimulate the greatest amount of physical improvement!

It’s Cool. Yes, our workout is pretty cool ?, but we mean cool temperature. If your body overheats, it makes it harder to fully focus your attention. And if the studio temperature is not cool enough for you, you can request to have your own personal fan pointed in your direction!

It has Great Equipment. Our Nautilus machines take into account the muscle and joint functions of the body and allow for appropriate resistance. This makes each exercise demanding enough to stimulate maximum improvements.

It includes Expert Coaching. Our Certified and knowledgeable Trainers tailor the workout to fit your unique needs using our science-backed method.

We have always promised and provided our clients

1-on-1 sessions by appointment. This means no crowds, no large groups of people, just you and your Trainer who is always keeping an eye on your form.

Disinfecting all equipment. Most gyms disinfect their machines… we hope! We are able to keep our machines consistently clean due to the private space and limited pieces of equipment we use.

The majority of our clients do not sweat during their workouts. It may sound strange, but the brief exercises partnered with a cool climate simply keep our workout environment mess-free.

Full Service. Our approach to personal training goes beyond exercise. You won’t find unsanitary water fountains in our studios. Part of our clinical environment is to always have cold water on tap for your workouts and we’ll personally serve you as many cups as you need!

This is a loiter-free zone. In fact, our 1-on-1 appointments leave no time for hanging around. The 20-minute workout is designed to move quickly from exercise to exercise to minimize rest time and maximize cardiovascular benefits. Your trainer will keep you moving for an ultra-efficient workout.

In addition to being brief, having designated appointment times means no waiting for machines. Oftentimes at big box gyms you have to wait for your favorite machine to become available which increases wait time, as well as lowers the heart rate, making the overall workout less efficient… and annoying.

Added Safety Precautions

In light of COVID-19 we are taking extended measures to ensure everyone in our studios remains safe while getting the chance to do what we ALL need to do… strength train!

Scheduled appointments are required to enter the studio. We will not be taking walk-ins or allowing the public to enter the studio. This will ensure social distancing at all times.

Screening all clients and employees before entering our facility. Each employee and client will go through a brief screening process, answering 3 questions before admitted into the studio.

  • Are you feeling unwell?
  • Have you had a fever, chills, sore throat, cough, or shortness of breath in the past 24 hours?
  • In the past 14 days have you had contact with known cases of COVID-19?

**If answered yes to any, neither employee or client will be admitted into the studio.

Disinfecting every machine after each use. We have always used and will continue to use Clorox wipes and Lysol spray to disinfect our machines and surfaces and have established a protocol of cleaning in between each client session.

All Training staff and clients must wear masks and will wash hands after each appointment. We will also continue to provide clients with hand sanitizer and/or access to restrooms for hand washing.

HEPA Filters will be placed in each training room in the facility. We have invested in airline grade HEPA Filters and fans in every training room to facilitate sanitizing and moving the air through.

An Immunity Boosting Workout

If you’ve been training with us for some time, then you know how impactful your strength-training sessions are in keeping you healthy year-round.

Our general immune system is the first line of defense against pathogens and we want to do everything in our power to boost immunity.

We have immune cells in our system including Natural Killer Cells (NK Cells), a type of white blood cell which plays a large role in the detection and destruction of virus and cancer cells.

While the presence of NK cells rise as we age, their function begins to decrease in a process known as Immunosenescence.

Studies have shown that engaging in a long-term exercise plan increases NK cell function and activity which leads to greater immunocompetency, especially in the elderly.

Studies show that consistently exercising helps to increase immunity and make us stronger against the fight against getting sick. Read more about this article.

It’s safe to say that we all would rather take a preventative approach to being healthy and actively strength training has been shown to boost our immune system. With slow-motion strength training being the smartest way to exercise, you won’t want to skip your workouts!

Female Client working out safely in person

To take the safest approach in returning to your in-person workouts you should have:

  • A private, intimate workout space that is easily cleaned and monitored.
  • A clinically controlled environment that facilitates safe, efficient & effective workouts.
  • Exercise that boosts immunity. ?? Slow-motion Strength Training.


The Perfect Workout provides all of these for you and will continue to do so.

In studio Covid-19 Safety precautions 1