What props will I need for the Practical Strength courses? If I don't have something, can I still participate?
To get the most out of the Practical Strength courses, I do recommend the following props. But all exercises are also shown without any props.
Progressions Class Props:
1) a firm 3-foot foam roller 2) an exercise ball (55-65 cm) 3) a set of hand weights 4) an elastic resistance loop band 5) an elastic theraband 6) a yoga block
Foundations Class Props:
1) a pillow 2) a hand towel 3) a stable chair or ottoman 4) a swiffer or other mopping-type item with an extended or long handle.
Can I join the Progressions without taking the Foundations course?
No. Practical Strength is not just a fitness class, it is also a didactice education course. I highly recommend taking Foundations for two to three months prior to starting the Progressions workouts- I have found at least one month in Foundations to be necessary to starting Progressions. The Foundations training provides you the essential base of strength and awareness for movements required in Progressions.
I have made exceptions to this in the past, and people have exhibited a high degree of lack of safety and awareness in their movements. They have not demonstrated the changes required to move forward safely. As such, Foundations is a pre-requisite.
II offer both live and recorded versions of Foundations, so that you can get the basics at your greatest convenience prior to starting Progressions.
I have pain. Can you tell me what is causing it?
Unfortunately, the causes of pain are very nuanced and require an individual assessment. Please make an appointment with your physical therapist and seek medical care if you think you may be experiencing a new injury/ pain.
What if I cannot attend a workout? Am I able to make it up?
If you miss a class, you can always play the recording which is emailed to you the same day. You will have access to the recording of the class for 1 week. Since you would be unable to ask any questions, you may email me anytime!
I have a long or short-term injury that bothers me. Can I still take the Practical Strength courses?
It is important that you have accessed medical care for both short and long-term injuries prior to starting this (or any) fitness program. Please consult with your physical therapist prior to beginning this program.
Do you offer a sliding scale option for low-income individuals?
No one will be turned away due to a lack of ability to pay. Please reach out to me to discuss options and we will work something out.
What if I have questions during the sessions or while watching the recordings? Can I contact Trina?
I welcome all questions and would love to hear from you. In Progressions class we begin with time for Q & A and in Foundations class we end with time for Q & A. For your convenience, you can also direct questions to mindsetandmovements@gmail.com, and I will be happy to respond.
What are the differences between strength training with my trainer and practical strength training?
Conventional strength training is often geared to enhance performance. Your coach has been educated in exercise physiology to help you maximize your potential. Practical Strength has developed out of my clinical expertise as an orthopedic physical therapist, and combines the field of biomechanics, orthopedic injury prevention, pain science along with conventional strength training to help you build strength while maximizing safely.
My muscles aren't fatiguing in some of the exercises. Should I do more reps or add weights?
It is absolutely OK to not reach fatigue depending on your goal. During the course of our class you will learn how to grade exercise- starting with isometrics and progressing (eventually) into heavier lifting and even plyometrics so that you can challenge yourself safely. You will learn to develop greater skill in processing your felt sense while building strength.
I am experiencing pain when I do a movement. What should I do?
If this pain existed prior to the class, please consult your doctor and/or your physical therapist as you may need a refresh of your medical care. Please join class 10 minutes early, or stay 10 minutes after so that we may troubleshoot and come up with a modification that works for your body.
If I am not satisfied with our class, can I receive a refund?
Yes. Please reach out and I will be happy to give you a refund.
How do I know when I'm ready to resume my favorite activities?
This is a personal medical question that likely requires some guidance from your Physical Therapy provider.