New Member FAQ

F.A.Q.

What should I wear to my sessions?

We recommend wearing loose-fitting, comfortable gym clothes that allow for a full range of motion. For footwear, please bring a clean pair of gym shoes. This will help prevent dirt and debris from being tracked into the gym, ensuring a clean environment. Additionally, make sure your shoes are in good condition to avoid any foot or joint problems during your workout.

What is the cancellation policy?

We ask for a 24-hour cancellation notice for all appointments. If you need to cancel or reschedule, please let us know at least 24 hours in advance to avoid any cancellation fees. If you need to cancel within 24 hours, please contact us as soon as possible. We understand that life happens, and the more notice you give, the better we can offer that time slot to other clients.

What if I can’t make my appointment?

If you’re unable to make your appointment or are running late, please call or text us as soon as possible. If we have an available opening later in the day, we will be happy to accommodate you at no additional charge.

What should I eat before my workout?

To fuel your workout, focus on clean carbs that provide steady energy. Great options include:

• Complex carbs (longer-lasting energy)
• A bit of lean protein
• Low fat & fiber (to avoid stomach issues)
  

Examples:

• Oatmeal + sliced banana + a spoon of peanut butter
  
• Rice + scrambled eggs or tofu
  
• Whole grain toast + avocado + hard-boiled egg
  
• Yogurt + granola + berries

What should I eat after my workout?

What you eat after a workout is just as important as what you eat before. The goal post-workout is to refuel, repair, and rehydrate.

• Carbohydrates – to replenish glycogen stores
• Protein – to repair and build muscle
• Fluids – to rehydrate and replace electrolytes

Examples:

• Grilled chicken, brown rice, and steamed vegetables
  
• Salmon with sweet potato and spinach
  
• Egg scramble with veggies and a whole grain English muffin
  
• Turkey and hummus wrap with a side of fruit

Will I have the same trainer every time?

While we aim to provide consistency, your trainer may vary for each session. We have multiple trainers on staff to offer a diverse training experience and introduce you to different techniques. You’ll have the opportunity to grow close with everyone, and if you're coming in on a recurring basis, you'll likely work with the same two or three trainers most often.

What are the “Available Sessions” emails I’m receiving on Mondays and Fridays?

The "Available Sessions" email you receive on Mondays and Fridays lists one-time session openings that we have available. These are not recurring opportunities and are offered on a first-come, first-served basis. If you're interested in one of these time slots, we encourage you to respond promptly to secure your session.

I still feel sore from my last workout. What should I do?

Soreness after a workout is normal and usually happens 1-3 days later. It means your muscles are worked effectively. This soreness is due to tiny muscle tears that need protein to heal and grow stronger. Make sure to get enough protein to help with recovery!

What if I’m going on vacation and won't be able to make my sessions?

If you're traveling and won’t be able to attend your in-person sessions, we offer virtual sessions as a convenient alternative.

These sessions are conducted via Zoom and require no equipment—though we can adapt your workout to whatever you have available, whether it’s bodyweight, a home gym, or a hotel facility. The structure and support are the same as in-person sessions; the only difference is your location.

Please notify your trainer as soon as possible so we can either schedule virtual sessions or reschedule your current ones if needed.

We’re here to help you stay consistent, no matter where you are.

I want my trainer to push me more/less, what should I do?

If you want your trainer to push you more or less, it's important to have an open conversation with them. Personal training relies on a good dialogue between you and your trainer. While they have the expertise to know how hard to push you, your feedback is crucial to ensure you're comfortable and progressing at the right pace. Don’t hesitate to speak up about how you're feeling—whether you need more challenge or a break—so they can adjust your workouts to meet your goals and needs. Communication is key to achieving the best results!

Any More Questions?

Please feel free to call/text us any time at 603-334-6333 or email us at ftportsmouth@fitnesstogether.com. If you need additional assistance, please email nicholaspitts@fitnesstogether.com