PROTEIN SHAKE v1.6 UPDATE

Happy to announce some new updates you will see in your app! Fixing bugs and crashes were our priority, but we managed to sneak in some other cool features for you as well in this update. ENJOY!

SETTINGS, MESSAGING & SUPPORT: Slide right or tap the three parallel lines on your home screen to reveal a button for each of these features

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  • SETTINGS
    • Profile: change your name, gender, height, weight, and birth date
    • Notifications: turn on your push notifications to notify you when you have an upcoming workout or message from your trainer. Additionally, opt to receive emails from us if you have a notification that you have not seen
    • Audio controls: change how often you want ‘your trainer’ to speak with you throughout your workouts
    • Exercise Speed: change the speed of each rep according to your and your trainer’s preferences. Prefer to knock out 25 push-ups lightning fast? Not a problem, change the exercise speed from ballistic to super slow and everything in between
    • Account: logout or login with a different email or password. Always let us know if you would like to use a different email address and we can work with you to get set up
  • MESSAGE TRAINER
    • The envelope icon on this same screen allows you to message your trainer. Additionally, on your home screen, tapping your trainer’s image will also bring you to the messaging feature
  • SUPPORT
    • Whether it’s a question, comment, or concern—we love hearing from you and are here to help you have the best experience possible

CALENDAR

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  • In the upper-right corner of your home screen you will see a calendar icon. Click the icon or pull down on the screen to reveal your calendar of workouts for the corresponding week.
  • Days with an icon represent the days your trainer has a workout created for you. Days without icons represent rest days unless further explained by your trainer.
  • The icons will either have a green checkmark, Red X, or nothing. A checkmark represents a completed workout, an X represents a missed workout, and nothing represents you have not yet had the opportunity to complete a workout—so get after it!

LISTEN TO MUSIC: Jam out to your favorite tunes with our new built in music player!

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  • Once you begin a workout, you will see the music bar pop up. It will display a ‘previous’, ‘pause/play’, and ‘next’ button for you to control. You can also click on the playlist button to dropdown a list of your favorites in your iTunes collection
  • It would be pretty annoying to have the music bar at the top of your screen throughout the duration of your workout, so it will disappear after a second or two. To get it back, pull down the screen to reveal the controls again.

GENERAL: Yes, there are several exciting new features in this update… However, let’s make sure we are still aware of the small but sometimes necessary features too!

  • MISSED WORKOUTS
    • Couldn’t squeeze in your workout yesterday? We will give you a 10-day ‘grace period’ to do a workout that you couldn’t quite fit in. On your calendar, tap an icon with an ‘X’ within 10-days to complete when you find the time (as long as you don’t already have a workout for that day!)
  • TROUBLESHOOTING
    • When in doubt…refresh! To refresh your app, pull down on the screen. This can be helpful if your trainer is sending you workouts, it unexpectedly crashed, etc.
  • NOTES FROM TRAINER
    • Every so often, you may get a pop up message from your trainer giving you tips, reminding you to keep your hips down while doing a plank, etc. These will pop-up in a gray-shaded box and then disappear. These are here just to show you that your trainer is really there for you and thinking about you while creating your workouts.

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  • TIPS: VISUAL CUES
    • In addition to audio cues, you can also see visual cues for each exercise. Tap pause at any point during an exercise, and then tap the exercise name to bring you to the list of cues/tips
  • LOCK UP
    • Rather than carrying around your phone, slide over the lock button (located about ¾ down the screen) to allow you to slide your phone in your pocket without accidentally hitting a button and causing mayhem!

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  • PREVIEW
    • Eager to see what’s in store for you for the next several minutes? On a day you have a workout assigned, you will see icons of the corresponding equipment you will need on your home screen. Slide up your screen and you will see a preview displaying the sets, reps, and amount of weight needed for each exercise

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HAPPY TRAINING,

The GAIN Fitness Team

PS If you haven’t seen it yet, we are running a limited time referral program for you to give the gift of fitness to a friend! You give a friend $30 towards one month of Hybrid Personal Training, and we will credit your account $30!

Trainer Spotlight: Jenn Koscelnik

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Meet Denver GAIN Trainer, Jenn Koscelnik:

Why did you become a personal trainer?

I have always been interested in sports and athletics. In high school I wanted to be an athletic trainer but circumstances prevented me from pursuing that dream. 4 years ago I quit my job and went back to school to study Exercise Science. Having always struggled with my weight personally, I wanted to help others reach their goals by sharing my success story. Since I’ve been there, I can easily relate to the struggles my clients face – this goes not only for weight loss, but also in athletics as I race triathlon, cycling, and have played softball for over 30 years.

Favorite way to stay fit:

Anything outdoors. Cycling is my primary form of cardio, and I love lifting heavy weights with my iPod so I’m in my own world at the gym.

Typical Breakfast:

I’m constantly on the go in the morning, running to early clients and classes. I need something quick and easy, but also healthy and satisfying. I’m a shake girl, and my go-to is an Isagenix IsaLean Pro shake–it has a great macro makeup with protein, carbs, and healthy fats.

Guilty Pleasure:

Pizza from a mom and pop place that knows how to make it right!

Favorite way to stay fit on vacation:

Our vacations usually revolve around physical activity – camping so we can hike, bike, or kayak. This Christmas we’re going to Breckenridge to snowboard and snowshoe.

If you had to choose only one piece of exercise equipment to use, what would it be? TRX – It can go anywhere, is lightweight to carry, and provides a total body workout.

Cardio or Weights?

Both – they benefit the body in different ways, and you need both of them.

Which fitness myths bother you the most?

“Fat turns to muscle” – Fat does NOT turn into muscle! They are totally different things.

“Calories in, calories out”  – It’s a little more complicated than that. What you eat impacts your success more than counting calories; not all calories are created equal.

Favorite part of your work:

Seeing my clients succeed and reach their goals. They motivate and inspire me more than they know!

Favorite meal to cook:

Homemade chicken fajitas with lots of bell peppers and onions in corn tortillas with a mango peach salsa and avocado.

Best Nutrition Advice:

Eat clean 80% of the time (real food or food with ingredients you can pronounce and recognize), give yourself a chance to indulge once in a while in a special treat, and make it a lifestyle, not a diet.

Want to train with Jenn? Email jillian@gainfitness.com for an introduction!

How to Conquer Those Early Morning Workouts

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  1. Drink a cup of coffee: this caffeine will give you an energy boost to help you power through your workout. You may also want to eat a little snack to make sure you don’t get light headed and faint
  2. Set your clothes out the night before: Having clothes set out next to your bed will make sure you don’t waste any time in the morning looking for a pair of socks, favorite sports bra, etc
  3. Make it a date: schedule your morning workouts with friends so you are less likely to bail because you are too tired or just don’t feel like it
  4. Personal Trainer: having a personal trainer there to hold you accountable for your workouts could be key to never missing that morning workout before work
  5. Boost your metabolism: working out first thing in the morning jumpstarts your metabolism and allows you to burn more calories throughout the day

Trainer Spotlight: Darius Johnson

Meet Darius: Denver GAIN Trainer whose fitness does not stop at the gym.

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Why did you become a personal trainer?

When I was growing up I loved playing all kinds of sports and have always been very competitive. I soon learned that if I paid close attention to my fitness and nutrition this could help boost my athletic performance. I always had great experiences with my strength and conditioning coaches and I knew that the impact they had on me, I would like to have on others.

Specialization/Certification:

B.A. Exercise and Sports Science – Western State Colorado University

Certified Personal Trainer – National Academy of Sports Medicine (NASM)

Certified Corrective Exercise Specialist – NASM

TRX Tactical Level 2

Favorite way to stay fit:

I really love working out with my clients because they end up enjoying it a little bit more because they appreciate that I’m working out with them. But I enjoy multiple forms of exercise and in a variety of settings.

Motivational Quote:

Philippians 4:13 – I can do all things through Christ who strengthens me.

Typical Breakfast:

Most of the time, for breakfast, I eat oatmeal with brown sugar, raisins, and coconut shavings.

Guilty Pleasure:

I love me some Pound Cake and BBQ Ribs!

Favorite way to stay fit on vacation:

When me and my family take vacations we always try to plan something that involves physical activity like a hike. A couple weeks ago we stayed in Glenwood Springs, here in CO, and we hiked to Hanging Lake. It was so beautiful and so worth our time.

If you had to choose only one piece of exercise equipment to use, what would it be?

I would easily answer that with the TRX. The TRX allows you to exercise in practically in any environment. Outside, at home, in your gym, and in your hotel room if you travel, are all great places that you can efficiently get a great full-body workout with the TRX. And if you use it correctly by managing the amount of rest time in between each exercise, you can accomplish get a great workout in a small amount of time.

Cardio or Weights?

I prefer resistance training if I have to choose one. However, both are absolutely necessary for me to maintain my fitness level.

Which fitness myths bother you the most?

“Can you help me lose fat only in my butt?” There is no such thing as “Spot Reduction.” Even a woman that is pregnant will tell you how she got to a point where her wedding ring couldn’t fit. When you gain weight you gain it everywhere and when you lose weight you will lose everywhere also…

Favorite part of your work:

Honestly, the favorite part is that I can really have a lasting positive impact on someone’s life that could benefit them for the rest of their years.

In June, I participated in NASM’s Corrective Exercise Specialist Workshop. And a book I recently read that I would recommend to anyone even current trainers, Fitness or Fiction written Brent Brookbush. Look that guy up online he is a super stud!

Favorite meal to cook:

Salmon, Asparagus, brown rice. Easy and quick to make and very nutritious.

Favorite place to workout:

I love 24 Hour Fitness because there are so many people in there that care about their fitness and it is wonderful to be in an environment like that, at least I think so.

 

Want to train with Darius? Email jillian@gainfitness.com for an introduction!

Trainer Spotlight: Alison Corcoran

Meet Alison Corcoran: San Francisco GAIN trainer and kettlebell master, who does NOT stop midway through those Baker Beach sand stairs!

  1. Why did you become a personal trainer?
    • To help people discover their inner strength by enhancing their physical capacity. Fitness completely transformed my life and helped me find empowerment – it is my goal as a trainer to bring that to each one of my clients. When they discover just how powerful they can train themselves to be, it is amazing at the effects it can have on every aspect of their life.
  2. Specialization/Certification:
    • NASM CPT & ACE GFI – I specialize in core-based movement, functional training, and setting positive goals for a positive life! I also coach clients in swimming and help runners discover the beauty of cross training.
  3. Favorite way to stay fit:
    • Outdoor bootcamps, swimming, Pilates, hiking, and kickboxing
  4. Motivational Quote:
    • “It does not matter how slowly you go, so long as you do not stop.” – Confucius
  5. Typical Breakfast:
    • Oatmeal and plain Greek yogurt with fresh berries and a bit of raw honey drizzled on top
  6. Guilty Pleasure:
    • Baked goods. I would fight someone for a decadent warm brownie. Beware. . .
  7. Favorite way to stay fit on vacation:
    • Hiking and swimming
  8. If you had to choose only one piece of exercise equipment to use, what would it be?
    • The kettlebell. It is incredibly versatile and portable. Whether you’re performing swings, thrusters, Turkish getups, goblet squats, or any of the endless types of exercises they allow – you can easily get a total body workout from just that one item. It doesn’t look like much but it has left me sore from head-to-toe on far more than one occasion
  9. Cardio or weights?
    • Both! Variety is the spice of life – and the body agrees! :)
  10. Which fitness myth bothers you the most?
    • Women should never lift heavy weights because they will “bulk up.” I want to throw a heavy weight at all of the “celebrity trainers” who spread that nonsense. It always makes me sad to read the myths perpetuated by magazines and so-called “fitness professionals” trying to prey upon people’s fears. Trainers are here to empower, not frighten.
  11. What is your favorite part of your work?
    • I really do believe I am living my dream so that is a question I could spend days answering . . . but seeing as space is limited I would have to say one of the best parts is helping clients realize their goals. My clients inspire me everyday and I consider it a privilege to be able to guide them on a lifelong journey that breeds so many rewards. When they experience that first push-up or PR in a race, it is the best feeling to see their face and know that they have discovered something amazing within themselves.
  12. What was the last seminar you attended or book you read that inspired your training style?
    • Geez, that’s tough. I read fitness articles everyday (no exaggeration)! I guess if I had to choose it would be Brett Klika’s workshop on small group training. He taught me to get back to basics and help clients master foundational movements, along with incorporating games. Fitness should be fun and we should never stop playing!
  13. What is your favorite sport to watch?
    • Swimming or UMiami football (Go Canes!)
  14. What is your favorite meal to cook?
    • Rosemary balsamic grilled chicken with a cucumber tomato salad. It’s healthy, easy, and delish – just like I like it! I’m always testing out healthier baked good recipes, but those aren’t meals per se . . .
  15. What is your favorite place to workout?
    • Baker Beach – those sand stairs are no joke but the view is worth every groan!

 

Want to train with Alison? Email jillian@gainfitness.com for an introduction