Questions · South Tampa
Everything People Ask Before They Book.
What day one is actually like, what a session costs, who else is in the room, and what happens once the form is in. If your question is not here, call me. I answer my own phone.
Day one
Your First Session
The free one: what it consists of, whether you need to be able to do anything before you turn up, and what to walk in with.
What Happens During My First Session?
A consultation, then you train.
We talk first: your health history, whatever training you have done before, and what you are actually after. Then how you eat. Then a free body-fat analysis, which takes a few minutes and gives you a baseline rather than a verdict. Then you train, one-on-one, on a workout built out of that conversation. At the end I talk you through what a plan would look like. Nothing has to be decided in the room.
The five steps in fullDo I Need to Be in Shape Before Starting?
No. That is what the first session is for.
The workout is geared to what you can do today, not to what you think you should be able to do. Plenty of people here are not starting from zero. They are starting again, and the evaluation on day one is a baseline to measure the next few months against. Not one part of it is a test you can fail.
Which one of these sounds like you?What Should I Bring to My First Session?
Something you can train in.
Training clothes and shoes you can move in. The equipment is at Empire MMA and Fitness, so there is nothing to buy and nothing to carry in. Come ready to talk through your health history and whatever training you have done before, because that conversation is the first thing we do. Nothing is signed and nothing is paid on the day.
How training works
Sessions, the Gym, and Who Else Is in the Room
How long an hour with me actually is, where it happens, and what changes if you would rather not do it on your own.
How Long Are Training Sessions?
Thirty minutes, or the full hour.
Half an hour is a customized workout designed for you that day. Tell me before you come in if you want to focus on arms, legs or abs. The full hour is that plus your post-workout stretching, with full-body work, weight training and cardio inside it. They are $60 and $120, priced per session either way.
See packages and pricesWhere Do You Train?
Empire MMA and Fitness, in South Tampa.
5006 S MacDill Ave, Tampa, FL 33611. Sessions run Monday – Sunday, and clients travel in from South Tampa, Westshore, Brandon and Channelside.
Get directionsCan I Bring a Friend?
Yes. That is a Buddy Session.
You do not have to train on your own. Bring one person, or join a Buddy Session group. The work is scaled so you are each training at your own level rather than at each other’s. And if you send a friend in for a session of their own, you get another personal training session free.
Do You Offer Buddy Sessions?
Yes, one of the three ways to train.
Private one-on-one, Buddy Sessions, and nutritional guidance running through both. A Buddy Session is partner training with a friend you bring, or small-group metabolic conditioning with the group, scaled to you either way, and your first one is free. Every price on the packages page is for private one-on-one training, so the Buddy rate is one to ask me about.
Ask what a Buddy Session costsMoney, and the diary
What It Costs, and What Happens After You Book
What there is to buy, whether you have to buy any of it, and what the next day or two look like once the form is in.
What Are Your Training Packages?
Four, from one session to thirty-six.
Single Session, Jump Start, Head Start, Transformation: one session, twelve, twenty-four and thirty-six. The rate is identical across all four: $60 for thirty minutes, $120 for the full hour, whether you buy one session or thirty-six. A package is that run decided once, rather than a decision you make again every week.
Every package and priceDo I Need to Commit to a Package?
No, and the first one is free anyway.
Nothing is signed on the day, and no package is chosen until you have trained with me once. A single session is one of the four things on the price list, so booking one at a time costs exactly what booking thirty-six at a time costs per session. Committing buys you the run at it, not a discount.
Book Your Free First SessionWhat Happens After I Book?
I call you back to set your exact time.
The form asks for your name, a phone number, and the days and times of day you could train. Then I ring you back within 24 hours and we set your exact workout time. You come in, we talk through what you are after before you train rather than after, and you decide about a package later, if you want one at all.
What the form asks forHow Quickly Will I Hear Back?
Within 24 hours on a booking.
That is the promise on the booking form, and it is the only response time this site makes. A general question through the contact form has no clock on it. I read those myself and I answer them myself, but I am not going to put a number on it that I cannot keep. If you want an answer today, call me on 813-310-4323. I answer my own phone.
Call 813-310-4323What I’m for
Goals, Weight Loss, and What You Eat
What people actually come to me for, and the two of those that get asked about by name.
What Types of Fitness Goals Do You Specialize In?
Coming back, losing fat, getting strong.
Five things, and they are the five on my About page: getting back into your best shape after a long break, an injury or a pregnancy; losing body fat and building lean mass; core strength, which takes inches off your waist and can ease lower back pain; rehab from back pain, sports injuries and everyday aches; and a complete lifestyle change, with eating and exercise habits that outlast a package.
Find the one that fitsDo You Help With Weight Loss?
Yes, the most common reason people call.
It has a page of its own: four workouts you can run without me, the habits underneath them, and how to tell a real plan from a quick fix. Transformation Package clients lose an average of 15 lbs in 6 weeks. What I will not do is promise you quick weight loss. It is the easiest thing in the world to sell and the hardest to keep.
The weight-loss guideDo You Provide Nutrition Guidance?
Yes, woven through the training itself.
Meal plans and accountability run alongside the training rather than being sold beside it, and the second step of a first session is a conversation about how you eat. You leave with something you can actually do this week. No meal plan gets written on day one. Nutritional planning is included free with the Transformation package.
What a package includes*Individual results may vary. Testimonials from past clients do not represent a guarantee and are not intended to create an expectation of similar results in future clients.
Still deciding
The First Session Answers Most of This.
You can read about a first session or you can have one. It costs nothing, there is nothing to sign on the day, and it is the only thing on this page you have to decide about today.