Below are the most frequently asked questions that are answered with regards to personal fitness training and wellness coaching.
Q: Describe what a session is like, what can I expect and how long are workouts?
A: Sessions are 60 minutes, conducted in a private 900 sq foot gym setting.
Workout structure, intensity and difficulty varies person to person but I will meet you where you’re at while consistently progressing along with you each passing session.
Actual workout time is generally 45-50 minutes. You should expect 5-10 minutes of warm-ups with 5 or so minutes of summary time/cool down towards the end.
Typically – before, after and in between working sets of exercises, you can expect us to discuss and address related topics such as nutrition, hormone optimization, supplements, blood work and/or any other various wellness topics relevant to helping you optimize your approach towards achieving your goals.
Q: What is your approach to warming up, cooling down, and joint mobility?
A: Proper warm ups are always mandatory here, especially in older bodies so we can prevent injuries while also preparing our joints and muscles to be worked.
With every sessions, you should first expect light movement with a 5 minute warm up on an elliptical or similar machine while we talk, catch up and discuss where you’re at, questions you’re coming in with, game plan for the workout that day, etc. Then after, always a couple light sets to further warm up your muscles, joints and body before we get into the grittier parts of the workout.
Outside of short, gentle stretches (>3 second hold, easy stretching) during our 5-10 minutes of warm up time, more deep or intense stretching is always held and encouraged for the end or after a workout when the muscles and tendons are ready to be pulled on (stretched) with more force. We do this, again, to prevent injuries and to optimize progress.
Stretching is encouraged and lightly instructed and guided on here (often at the end of workouts) but is typically encouraged and referred out when it comes to more depth if needed.
Sources for stretching coaches and simple online programs are always provided when necessary and are sometimes part of client’s 20 minute “homework” sessions in between coaching appointments here too.
Q: How do you modify exercises if my shoulders, back or knees start acting up or hurting?
A: We will never, ever push through “bad pain” stemming from tendon or ligament irritation or inflammation that may be present.
This is often easily addressed with many simply by correcting improper movement, plane of direction and range of motion. Or, neglecting some movements all together in place of more appropriate alternatives.
Helping you understand basic anatomy as it applies to any areas of concern coupled with coaching ques on modified exercises to correct any muscle imbalances typically leads to improvement over time while we slowly put recurring injuries in the rear view mirror and progress forward.
Unless there is straight up tendon or ligament tear needing surgery, we can often work around injuries to strengthen your body. Avoiding exercises that involve strengthening your back, shoulders or knees is a common error that keeps many weak, continuously injury prone and forever frustrated.
Embracing and doing back, shoulder and/or knee exercises properly that are suitable and meet you and your ailments where they’re at while building the strength and stability to move past the recurring injuries is what we’re often after here.
Poor gait, bad posture and muscle weakness and imbalances are all too often the main culprit for frustrating back, shoulder and/or knee pain. We can address your areas of concern together and help you overcome any of this if applicable.
Q: Can a 45-year-old still build a significant amount of muscle?
Q: The short answer is, yes!
Even a 55 or 65 year old can build a significant amount of muscle and strength IF they have an optimal plan in play and follow it on a regular basis.
Naturally as we age, there are more factors to consider and overcome such as shifts in hormones, metabolic health and the way our bodies work with foods/macros, recovery and more. One of the primary goals with a well structured resistance/weight training program is to prevent sarcopenia (muscle wasting associated with aging).
BUT, we can discuss and conclude where you’re at, where you want to be and what we can do to address it all with each session here and tie them into your picture of success as we move along your fitness and wellness journey.
Q: How many days a week do I realistically need to train to see results?
A: You should aim for 2 days a week with some form of resistance training and generally no more than 4 days (assuming you’re a man over the age of 40).
Your current level of fitness and schedule of course, will help determine a more precise answer here.
So for example: If you meet with your trainer once or twice a week for a weight/resistance training session, then you should plan to do one or two 30-50 minute sessions on your own or in between meetings.
- Doing 1 workout session a week is okay and absolutely better than nothing. Development will just be slower to see and feel.
- 2 sessions a week is good to steadily progress (common with most of whom I work with given their demanding professions, family, kids, etc.).
- 3 sessions a week is awesome and ideal to advance very quickly. Maybe not at first if very unconditioned or if schedules don’t permit but great if this can happen in time or even on occasion when applicable.
- 4 sessions a week probably means you have a lot of time to commit – more so than the average middle aged working professional with life’s demands. And if you’re physically capable and able here with a well structured program that allows for sufficient recovery too, great!
Q: Do you help me with what to do on days we don’t meet to maximize my results and progress?
A: Absolutely, yes. The way this is done often varies depending on individual preferences as to how. And, where you are at in your fitness journey.
As a side note here: Before each meeting, I will be checking in with you beforehand and will be accumulating notes along the way each week from our workouts, communications, etc – all of which I reflect on to then personally write out by hand and plan our workout before meeting that day.
As an example, many prefer in the beginning, to take a picture of the workout we just completed together and simply repeat/practice what we’ve gone over on their own before meeting with me again.
In time, we can discuss more depth and structure as it pertains to macro cycles, hypertrophy, endurance and/or strength training phases – all of which can include a PDF structured program that includes exercise video demo links, descriptions, journals and more.
Q: How flexible is your schedule if I have to travel for business or rescheduling last minute?
A: As it applies in many cases, my schedule can often be flexible.
Most of whom I work with weekly are business owners, doctors, attorneys or work in high level executive type of professions that often require them to travel and address urgent business with meetings, etc that otherwise is not part of their normal schedule.
Most that work with me have regular, recurring time slots but those sometimes need to change and when this happens, those times become open and this is part of my weekly game of “Tetris” with my calendar. It always works out if we’re both flexible and respectful with each other’s schedule.
I do, however, have a 24 hour cancellation policy that I do ask everyone to acknowledge.
Depending on how short of notice I get, I can often fill a cancelled spot if it’s not too late of notice – I almost always have others willing to move times for me or get an additional session where they can.
If I can fill the spot, I don’t charge. If I can’t fill a spot that is cancelled within 24 hours of our scheduled time or if there is a no show on your part, there is a full charge for that session.
My hours of operation are 12 pm till 8 pm on Monday, Wednesday and Thursday. Friday is 12 pm till 4 pm.
Q: What is your coaching philosophy? Are you a “drill sergeant” or do you focus on sustainable progression?
A: I am definitely not a drill sergeant or a “yelling in your face type of coach”, not even close actually.
I am however a very patient, upbeat and encouraging coach with an emphasis on attention to detail, correction, direction and sustainable progression that you can expect us to build upon with each passing session. I think I just spit out a rap rhyme there!
Q: Do I need to buy equipment or go to a gym?
A: The short answer is, no.
Assuming you’re new to working out or if you haven’t done anything in years, your body weight – at least at first for a while, will be enough.
If however, opting to workout at home, having a few small, cheap and basic things will go a long way. A set of adjustable dumbbells, a stability ball, a pair of TRX straps and a floor mat are 4 simple things that don’t require much space or money and really go a long way in providing numerous options for exercise selection and structure.
Depending on where you’re at, what you’re comfortable with and where your level of comfort and preferences go – we can create a workout routine that fits you and your preferred workout space.
Q: Will you help with nutrition and lifestyle habits?
A: Absolutely, these are areas I’m very passionate about discussing!
I try to encourage this with everyone I work with. Your results that stem from workouts will largely be impacted by nutrition, lifestyle habits and endocrine health.
Acquiring relevant data via blood work, going over health history and food logging are things that I will strongly encourage. And once we establish this data to see where you’re at, we can then use this information to help you move in the most optimal manner towards your goals.
I am here to provide direction, guidance and resources for you to tie all things health, fitness and wellness in together. All of which coupled with my experience working in the different facets of fitness and wellness spaces over the last 25 years, sets selecting me as your coach, apart from the competition. Meaning, I am so much more than just a personal trainer for those that work with me.
Q: How much does personal training cost in Toledo, Ohio?
A: Cost for personal fitness training can vary depending on a trainer’s experience, how much they can offer, location (private space or public, etc), session length and more.
A generic answer here for the cost of personal training in Toledo is that it can range from $50 up to $140 a session.
To provide a more specific example: A big box gym such as Crunch Fitness typically costs $60-$70 for a 30 minute session. Workout sessions in larger commercial gyms are often with new and less experienced trainers conducted in the middle of a big crowded space. Turn over rates are often high with personal trainers at this beginner stage and in franchised gyms, long training contracts are often required and clients often get switched to new trainers when originally assigned trainers leave or quite.
30 minute sessions give less time to address anything other than a quick workout on the fly – given it is extremely difficult for a trainer to adhere to any pre-planned exercise selections to follow in a packed gym, often with dozens of people around all trying to use the same equipment. But, this is a nice choice for those looking for lower cost personal training and works well for many.
Personal and more specialized 60 minute sessions with Roger Bowman’s Fitness and Wellness coaching are $140 a session. These are conducted in a private gym setting that is one on one without disruptions. After a first and single session, packages start a 4 sessions paid up front. No time length contracts required, simply pay as you go or until you’re ready to “graduate” and move on.
Q: Have you successfully coached other men in my age bracket over the age of 40 with similar bodies and fitness & wellness goals?
A: Undoubtedly, YES! And, thousands of times over my last 25+ years working in facets of fitness and wellness spaces, especially applicable with men. If you’re a successful middle aged, professional with a “dad bod” wanting to improve your health and fitness while you start to look and feel better along the journey then you’re in the right place here.
You probably know a guy or two who’s lost his edge – low energy, weight gain, poor sleep, maybe not feeling like himself anymore. Men struggling here are often overwhelmed by conflicting advice on workouts, diets, supplements, hormones – and don’t know where to start.
I help untangle all that.
I help men create a clear plan for how to train, eat, and optimize hormones so they can restore their health, confidence, and vitality – without wasting time or money on what doesn’t work.
I’ve been working within the health and fitness space since 2001 and I’ve assisted thousands in their quest to look, feel and be their best over these last 25+ years.
I currently provide services daily as a men’s hormone optimization (aka “HRT”) consultant, having worked with several doctors and our mutual patients/clients since 2011. I have completed several courses, been present at numerous seminars and attended the American Academy of Anti Aging Medicine conferences.
Q: Are personal trainers and health coaches required to be certified in Ohio? Are you certified?
A: No, those who proclaim they are personal trainers and/or health coaches in Ohio are not legally required to hold a government issued license or any type of recognized certification.
I, Roger Bowman, am a certified personal trainer, certified health coach and weight management specialist – all registered with the NCAA accredited and highly respected American Council on Exercise (ACE).
Unfortunately, while the state does not license or regulate personal fitness trainers or health coaches, most – but not all, employers and gyms uphold their own professional standards and expectations of their employees.
Because the fitness and health coaching industry is largely unregulated, essentially anyone can open a practice and call themselves a health coach or personal trainer without formal credentials. However, lack of a legal requirement does not mean certification or formal education is not important.
In my opinion along with other professionals in the field, the certifications you’re looking for are NASM, ACE, NSCA and ACSM – all of which are NCCA accredited.
Aside from asking if a trainer or coach has and maintains a reputable certification, it is also wise to ask if they carry liability insurance too.
