Our most FAQs. Have one that’s not on here? Email us!


What do you do in your workouts?
Everything that matters, nothing that doesn’t. Each workout is complete. Each session will move your strength, stamina, mobility, and movement needle. You will workout sometimes solo, sometimes as a team with the Coach. Workouts vary based on the day, the training cycle, and who is in the room. We crawl, throw, lift, run, jump, roll, balance, climb, squat, swing, punch, kick and more. We cycle workouts, and balance exercise patterns so that you can bring “the heat”, feel and see real change in body and ability, and do it all without breaking down.

How much is training?
Group=yoga class; Small Group= small group training; Private=personal training. See a pricing overview here and then email us for details about the current starter packages.

Should I do Group, Small Group, or Private Training?
Depends on your preference, goals, and ability. Some people prefer a mix of session types. Others start with more guidance and then move to less guidance once they’ve amped up their ability. Some stick with the place they like best.

Group: Up to 15 people.

  • Active: run/bike/multi-sports, vigorous classes, weight lifting, climbing, ski/snowboard, dance, martial arts, team sports
  • No serious injuries or current physical constraints (recent surgery, etc.)
  • Perform most movements without pain or fear of it
  • Are able to learn and perform movement well without a lot of hands-on supervision or modification
  • Comfortable in a group dynamic with varying levels of ability
  • Who are you: Have been inactive for a long time, want more personal training and adjustment, looking to make significant changes
  • What are you able to do: plank, sit down on a 12″ box and stand backup, get down on the floor and get back up.

Small Group: 1-6 people.

  • Been inactive for a while
  • Mostly pain free, but lack of strength, stamina, power and movement confidence
  • Have a lot of changes to make (strength and movement, weight loss, etc.)
  • Have past mileage/injuries that you are concerned about aggravating
  • Like appreciate team motivation and accountability, but want more hands-on attention and modification
  • Who are you
    • Who are you: Most are 25-50 and might want to see some changes, but live an active lifestyle
  • Able to: hold a plank on your hands and perform 10 walking lunges without pain.

One Coach and one client (or 2 if you wish to work with someone), 30 minutes or 60 minutes. Schedule is set with your Coach.

  • Want food & lifestyle coaching
  • Want personalized path and attention to details and form
  • Want sport-specific or goal-specific training
  • Want some help with technique or sticking points to support group training
  • Recently finished PT, recovering from injuries or physical roadblocks (recent surgery, etc.)

***If you aren’t sure where you fit, email us a little bit about you and your goals and we’ll schedule a free consult.***

What should I wear and bring?
Workout clothes, mat, towel, and water bottle. Loose fitting clothes are best, long shorts or yoga pants (but many wear shorts without trouble), indoor shoes or willingness to go barefoot. Bring a yoga mat and a water bottle. If you sweat a lot, bring a towel.

How many times a week should I come?

3x week is where you’ll start to notice real transformation in your body and ability. Our most amazing members train with us 3x week.

Do I have to go barefoot?
Nope. Many of us do, but you do not have to workout barefoot. Some are put off by it, others have accrued foot mileage that doesn’t allow it. For those folks, bring dedicated indoor shoes.

The modern body’s feet are weak and asleep. This weakness and numbness leads to many issues further up the kinetic chain. Do your feet, ankles, knees, or hips hurt frequently? Are you prone to plantar fasciitis, turned ankles, knee pain, other lower body injuries? Is your standing balance miserable? Wake your feet up and strengthen them. The best way to do it is simple: give them an opportunity to do their thing au naturel  in a safe, controlled place. Many have stepped out of shoes and discovered their feet can help do and feel things they’ve never felt before!

If you are specifically interested in learning to run minimalist, contact us. If you are interested in working out minimalist, join us.

Who trains at Gymnasium?

I hate going to the gym. I love coming to Gymnasium.” — Sharon

Our members are here for many reasons: hate the gym thing, sick of the downward slide, like the philosophy and methodology, like the people, just want someone to tell me what to do, want to learn to do cool things, don’t like wasting time and energy, have big goals to accomplish and want guidance, want to train more effectively, passionate about the movement path and want a like-minded tribe.

Most folks are 30-50. We’re about 55% women and 45% men. Some are very active and athletic outside our workouts, some only moderately so, some not so much. Many only workout with us. Most live lives that demand a ton of energy, and have little time to while away on dull, fruitless exercise errands. Enter Gymnasium!

We also pride ourselves on delivering scalability and universality. In any given session you will see a wide array of abilities and people, each getting the workout their body needs for where they are in life, or just that day.

Read some testimonials here!

Are you good cross training for running, biking, or swimming?
Yep. What we do is uniquely well-suited to build not just the strength and stamina to help you run, bike, swim, faster, longer and better, but we’ll also help you practice the mobility, efficiency and resilience so that your demanding sport doesn’t pound bad mileage into your body. We’ll make you feel and move better, stronger, longer in your endurance sport. Many of our members have had PRs, or finished races, erased injuries, and accomplished goals they never would have thought possible with sport-specialized training alone. We believe strongly that bodies need more than endurance miles to stay on the road for the long road. Good news: Strength & Movement doesn’t take nearly as much time as triathlon training takes!

Are you good cross training for …?
Yep. We’ve had members tell us that they feel more alive, present, and able in their running, dance, power lifting, martial arts, basketballing, skiing, softballing, running, childbirthing, shoveling, every-daying.

We train the fundamental, underlying patterns of Strength & Movement. Most athletes practice specialization and pay for it in injury and mileage. We practice completeness and are rewarded with ability across movement contexts. We will make you stronger, more powerful, have have more stamina for Everyday Awesome and be ready for any adventure you wish to take on.

Are you a kettlebell studio?
Yep. We use kettlebells (the tool) for a variety of things and teach Kettlebell Lifting (the discipline), but they are just components of our training. We also use bodyweight, other weights, medicine balls, jump boxes, ropes, suspension straps, rings, bars, sandbags, mats, blocks, swinging clubs, dodge balls, kick pads, tires, and more. Outside we use fences, stairs, boulders, benches, trees, fields, hills, curbs, rocks, logs, and whatever is put in front of us.

That said, we use KB to teach you to move loads. If you really want to learn KB, come to our GKC Kettlebell Club. We have internationally ranked athletes and Coaches in the sport and discipline of Kettlebell Lifting. Learning the lifts will make you a better athlete, a better mover…heck, a better person!

Hot tip: If any of the following are part of your kettlebell experience, you probably haven’t actually experienced Kettlebell:

  • if your kettlebell is measured in lbs,
  • if your swing gives you an awesome shoulder and quad burn,
  • if kettlebell hurts your back,
  • if your kettlebell instructor can’t tell you her ranking (or doesn’t know they exist),
  • if your kettlebell is done with a lot of red-faced strain and forceful grunting,
  • if your kettlebell experience was with 30 people flailing along with a group instructor who also does the barre and cardio kickingboxing class.

If you are looking for somewhere with a kettlebell, they are easy to find. Kettlebell Lifting? Well, just because you have a yoga mat doesn’t mean that you are doing Yoga!

This is the discipline of Kettlebell Lifting

This is using kettlebells to load strength patterns

This is yet another trainer doing something with a kettlebell

I won’t get bulky, right?
Nope. All of our workouts will make your body naturally strong and able, and that means naturally lean and mean. That is: less fat and more muscle mass on men; and less fat and lean, toned muscles on women. You won’t get bulky.

We are also not a powerlifting or bodybuilding space which are the gold standards for packing on mass-based strength. We love bodybuilding and powerlifting. But our path builds lean strength and movement patterns, not bigger muscles. Even so, we’ve actually helped many heavy lifters lift more weight through better movement mechanics!

And and another thing. We strongly believe that modern feminism should step in and confront the pervasively negative tactics of women’s health and fitness marketing. If you lift kids, pets, briefcases, suitcases, snow, dirt, stones, grocery bags, kayaks, canoes, beach gear, camping gear, logs, and furniture, why would you only ever pick up a 3lbs dumbbell for a workout? Why do you have that deep-seated fear of getting “bulky” from natural movement of lifting a weight of the ground? Here’s an idea

In summary, Gymnasium = naturally, lean, toned muscles for men and women. More importantly, Gymnasium = awe-inspiring, universal athletic ability and a bulletproof body for humans!

Do you do cardio?
Every session. There is growing awareness that “cardio” can be trained without an elliptical machine and a screen, or a spin instructor (whaa!?), but a lot of people still haven’t experienced it. All of our workouts have cardio; we’ll have you breathing harder than a rat on wheel! We prefer to call it by the physical ability (not your body’s reaction to it): Stamina/Endurance.

And done right, real movement can deliver far more results per breath than any machine could ever. A recent ACE study looked at a particular kettlebell swing workout and found that the only thing that could approximate its intensity was “cross country skiing, uphill“! And try rope jumping, or running with a sand bag, or whole-body intervals. Oh yeah, we got your cardio, mister/sister!

When is your ab toning and bun lifting class?
Everyday. Are you looking for the best toning and sculpting class ever? Here you go. We are it, hands down (on the ground and start crawling). Ever stop to think why people use words like “tone” and “scuplt” and “lift”?

How can I change my (insert undesirable body part here) as fast as possible?
Do what we do. Spot reducing is a persistent myth because it’s useful for selling future landfill and DVDs. Movement will change your whole body and mind. Heck, it’ll change your chemistry, right down to DNA expression. If you ask this question in person, we’ll politely reassure you that your trouble spots will be melted away, but know you’re reinforcing the sigh and eye-roll reflex this question has created among many thinking movement coaches and trainers.

What’s the best exercise for my core?
Everything we do. Your abs, your core, your center, your axis, your dantien, your 3rd chakra, your whatever-you-call it is truly at the center of nearly every movement we perform. If you do what we do, roll how we roll, your “core” will be engaged as it’s meant: as the epicenter of movement. One of our mantras is “move from your center”.

In addition, some of the crawling, folding, bridging, planking, tucking, and rolling we do has elements of what’s typically called ab/core work. If we have to show you our bellies to prove that not “doing abs” is an effective means of 6-pack training, we will (then you have to show us yours so we can see how effective your method is).

This gist of this answer also applies to the “What’s the best for” any other body part, too. It takes time to erase the knee-jerk reaction we all have try to delineate every exercise into and answer to “What is this working?”. Better yet learn:

What’s the Fountain of Youth?

Butt strength! Sadly, there is no fountain of youth, but gladly there are two mountains of youth: your glutes. There’s a reason that humans can universally recognize a good butt. The glutes are the biggest, strongest, most useful muscles in the body. They are your true core, your nexus for moving through life.

Back hurts? Glutes. Knees hurt? Glutes. Posture sucks? Glutes. Balance wobbly? Glutes. Move slow? Glutes. Can’t lift the loads of life? Glutes. Wondering why your yoga, running, sports aren’t feeling like they used to? Glutes. Hate the way your jeans fit? Glutes! If you build your butt with natural movement patterns, your entire body not just look younger, it will be younger. And you will look amazing in clothes or out of them. The fix? Nothing more than the two most useful movements of all time and space: the Squat and the Swing.

Are you like Yoga?
Yes and no. Movement done right brings more awareness to and connection between your body and mind, kettlebell lifting develops an incredible sense of structure and alignment and well as inner strength and mobility. We do a lot of bodyweight movements that echo modern yogic approaches (that draw movements from many disciplines). In one sense, everything we do is totally Yoga. Many yogis immediately “get” our workouts. And our warm ups and cool downs draw heavily from the breath and static stretching postures of yoga and Chinese yoga (called chi gung).

Some yogis would call any practice done with the right mind, Yoga. That’s how we see it, too. This is our Yoga. Many of our members and coaches have some or much yoga in their life. And if you are looking for a yoga class for active recovery or a weekly re-centering, we have that.

Are you like CrossFit?
Yes and no. We lift weights and medballs and our bodies; we use intensity; we value universal physical ability; we do things that will get you kicked the heck out of most gyms. But we don’t see fitness as a competitive sport, have outgrown the notion of “performance” as a synonym for fitness, or believe that all movements or workouts should be practiced at maximum intensity. We also avoid some common exercises found in the CF curriculum. We also say if you like what you do, whatever it is, just learn do it smart and don’t just listen to your body: learn to speak it’s own particular language.

We are also fans of many coaches who used to or still do associate with CrossFit. We think CrossFit has done much to teach people to use intensity and real movement. Most of our Coaches have done some or much CrossFit (and even attended their weekend certifications). Many of our members are former CrossFit members. But ultimately, for individual reasons, we all sought a different answer to the Strength & Movement question. And found it.

What diet do you recommend? 
A food-based one. One that promotes changes in the short and health in the long-term. If you are looking for a means to change choices and habits to lose weight or get healthier (and not just suffer through a diet), we help people do that. Contact us for more info.

We are omnivores, pescatarians, flexitarians, vegetarians, vegans, localvores, cavemen, Mediterraneans, anti-inflammatory and many of us even find a way to eat without identifying with a particular label (it’s possible!). We recommend learning principles of good food and then learning to build them into patterns that fit your life and body. We help folks do this!