The Training Zone
We’re excited to introduce our new series featuring expert advice from WAC Personal Trainers! Each edition will include helpful tips, insightful articles, and practical guidance to support your fitness journey and keep you motivated. Keep an eye on your inbox for more emails coming later this year!
Master the 7 Functional Movement Patterns for a Stronger You
BY LISA KENDALL, PERSONAL TRAINER
Did you know that focusing on key functional movements can help you get the most out of your workouts without spending hours in the gym? Incorporating these seven movement patterns into your routine builds strength, improves balance, and enhances your overall fitness:
Squat, Hinge, Lunge, Push, Pull, Carry & Rotate
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These multi-joint movements work multiple muscles at once, helping you lift heavier loads, gain strength, and challenge your entire body. For example, a squat engages your ankle, knee, and hip joints while working your quadriceps and glutes — all in one lift!
Training with these patterns 2–3 times a week in a full-body split is efficient and effective. It leaves time for cardio and mobility work while allowing your body to recover and build muscle. Plus, these movements directly transfer to daily life — like sitting down in a chair or carrying groceries.
Ready to step up your workouts?
Try incorporating all 7 movement patterns into your routine and tag us on social media! Want to learn proper form and progressions? Our Personal Trainers are here to help — reach out today!
Trainer & Member Spotlight
MEMBER: PATRICK
TRAINER: JOSH
About Patrick
How long have you been training with Josh?
I’ve been training with Josh since July 2021.
What goals did you have before training, and what are you currently working toward?
When I first met Josh, I was at a crossroads in my health journey—significantly overweight and out of shape. My biggest motivation was to be present and energetic for my two beautiful children (now three!) and my wonderful wife for many years to come.
Josh’s brilliance as a trainer showed in how he helped me set and achieve progressive milestones that kept me motivated. What started as a simple goal—just wanting to touch my toes during stretches—evolved into doing three pull-ups and mastering 100-pound dumbbell presses.
After shedding over 40 pounds with Josh’s expert guidance this past year, I’m now focused on rebuilding upper body strength, especially in my arms and chest. With Josh’s unwavering support, I’m confidently working toward my goal of bench pressing 225 pounds!
What’s something you’ve gained that you weren’t expecting?
The unexpected gifts from working with Josh have been life-changing. My back strength has reached levels I never imagined, giving me the best posture I’ve had since childhood.
But perhaps the most remarkable part has been the weight loss journey. With Josh’s expert guidance and my wife’s loving support with nutrition, I’ve achieved weight loss results I once thought were impossible. Josh didn’t just transform my body—he expanded my sense of what’s possible for myself.
How has personal training with Josh impacted your health and fitness journey?
Josh has been nothing short of revolutionary in my health and fitness journey. He has that rare talent of making workouts both highly effective and genuinely enjoyable. Over time, our relationship has grown—he’s not just my trainer but a true friend.
What makes Josh exceptional is how he creates accountability that extends beyond our sessions. He thoughtfully connects my fitness journey to my family’s well-being, including those he trains alongside me.
Josh embodies the perfect balance of professionalism, courtesy, and genuine care. His direct communication style is always delivered with fairness and respect. I feel incredibly fortunate to have him as both my trainer and my friend.
The impact extends far beyond physical fitness—Josh has helped me become a healthier person, a more present husband, and a more energetic father. His influence touches every part of my life.
What advice would you give to someone starting out?
If you’re considering working with Josh, embrace the opportunity wholeheartedly! Once you’ve shared your goals, trust the program he designs. The key to success is total honesty—about your aspirations, insecurities, and ultimate objectives.
What makes Josh truly special is his non-judgmental approach. He creates a safe space where you can be vulnerable about your fitness journey, meeting you exactly where you are while helping you envision and achieve a healthier future. His expertise, combined with his compassionate guidance, creates the perfect environment for transformation.
About Josh
What is your fitness philosophy?
My goal is to help individuals feel comfortable with exercise while learning proper techniques to reduce the risk of injury. Whatever your goal may be, fitness becomes more than just exercise—it’s about improving your quality of life physically, mentally, and emotionally.
How have you seen Patrick progress?
Patrick has been a pleasure to work with over the years. His motivation to reach his goals is clear through his work ethic, consistency, and discipline both in and outside the WAC. He always gives his full effort during our sessions, which has led to impressive accomplishments—like completing unassisted pull-ups and chest pressing 100-pound dumbbells. His strength gains have been truly remarkable.
What nutrition, workout, or lifestyle changes helped your client reach their goals?
Patrick is highly motivated and committed to the process. He trusted the path I laid out for him and stuck to it. He developed better eating habits outside the gym and made them part of his daily life. His dedication to his health and fitness has truly become a lifestyle.
How did your training style, background, and experience contribute to your client’s success?
As a personal trainer, I believe in creating a training program tailored not only to the client’s goal but also to the individual. Understanding where the client is starting from, what the goal means to them, and how to keep them accountable is key to long-term success.
My degree in Sport & Exercise Science and my certification in Personal Training through the American Council on Exercise gave me the foundation to design the right program for Patrick. Continuing to educate myself and stay up to date with the latest research in the health and fitness field has allowed me to fine-tune his program and help him reach his goals more effectively.
What advice would you give to someone starting out?
Be specific and realistic with your goals. The best and most sustainable results come from making lifestyle changes. Just like in life, your fitness journey will have ups and downs. It’s important to keep the end goal in mind, focus on the steps in front of you, and recognize what might hold you back. Stay patient and trust the process.
FIT4 & PIVOT:
Digital Training Plans That Deliver
BY AMANDA TIKALSKY, PERSONAL TRAINER
Reaching your fitness goals starts with a well-designed plan. The right challenges, exercises, and progressions make all the difference — and that’s where FIT4 and PIVOT come in.
FIT4: 4-Week Digital Training Programs
Take the guesswork out of your workouts with focused, progressive programs written by certified trainers. Whether you’re new to fitness or looking to level up, there’s a program for you.
- Designed for different experience levels and goals
- Progressive workouts to keep you on track
- Your first program is included with your Membership (use promo code CONNECT at registration)
PIVOT: Personalized Interactive Online Training
Looking for a fully customized plan? PIVOT gives you direct access to a WAC Trainer who creates a plan tailored specifically for you.
- Workouts designed for your specific goals and experience level
- Direct feedback from your WAC Trainer through the app
- Flexibility to train at the gym, at home, or on the go
- Great for busy, motivated exercisers needing professional guidance
Stop wondering what to do at the gym — get a plan that works for you.
FIT4 & PIVOT: Digital Training Plans That Deliver
BY AMANDA TIKALSKY, PERSONAL TRAINER
Reaching your fitness goals starts with a well-designed plan. The right challenges, exercises, and progressions make all the difference — and that’s where FIT4 and PIVOT come in.
FIT4: 4-Week Digital Training Programs
Take the guesswork out of your workouts with focused, progressive programs written by certified trainers. Whether you’re new to fitness or looking to level up, there’s a program for you.
- Designed for different experience levels and goals
- Progressive workouts to keep you on track
- Your first program is included with your Membership (use promo code CONNECT at registration)
PIVOT: Personalized Interactive Online Training
Looking for a fully customized plan? PIVOT gives you direct access to a WAC Trainer who creates a plan tailored specifically for you.
- Workouts designed for your specific goals and experience level
- Direct feedback from your WAC Trainer through the app
- Flexibility to train at the gym, at home, or on the go
- Great for busy, motivated exercisers needing professional guidance
Stop wondering what to do at the gym — get a plan that works for you.
Experience the Power of Percussive Therapy
BY DANE KOENGETER, FITNESS MANAGER & PERSONAL TRAINER
Whether you’re dealing with chronic pain, training for a personal best, or just need to unwind, Percussive Therapy can help. Our WAC Certified Personal Trainers use Theragun® technology to provide targeted relief and support for better movement and recovery.
It’s common to see members using Theraguns simply because they feel good — and that’s a great start. But there’s so much more to gain. With the right mobility routines, muscle targeting, and application strategies, you can enhance your performance, reduce discomfort, and move more efficiently.
Activate
Start strong by properly activating your muscles and preparing your body for movement. Learn how specific muscle groups influence your performance and set the stage for a more effective workout.
Elevate
Keep your momentum going mid-workout with targeted muscle stimulation. Work with a trainer to improve movement patterns and boost circulation, helping you maintain peak performance between sets.
Recover
Ease muscle tension and improve mobility with a deep, targeted recovery session. Combining Theragun with assisted stretching helps reduce stiffness and supports long-term muscle health.
Theraguns are available for members to check out at the front desk. Want to get more from your recovery? Request a session today and feel the difference.
Track Your Progress with InBody®
BY MONTREAL JAMES, PERSONAL TRAINER
Looking for a better way to track your fitness progress? An InBody Scan gives you one of the most accurate measurements for body composition — including body fat, muscle mass, and water content — in less than a minute. Unlike a regular scale, InBody provides a complete picture of your overall health, helping you make informed adjustments to your fitness routine.
How to Get the Best Results
For the most consistent and accurate readings, we recommend doing an InBody scan every 4–6 weeks and keeping the following factors consistent: time of day, workout schedule, and diet.
For the most accurate scan:
- Avoid eating 3–4 hours before your scan
- Avoid working out 6 hours before your scan
- Hydrate well the day before and avoid alcohol
- Drink water and caffeine as usual
- Don’t scan right after a shower or sauna session
InBody Scans Are Now Included with Your Membership
Take advantage of this valuable tool to better understand your progress. For a more detailed explanation of your results, you can schedule a session with a trainer to walk you through the data (available at an additional cost).
Track Your Progress with InBody®
BY MONTREAL JAMES, PERSONAL TRAINER
Looking for a better way to track your fitness progress? An InBody Scan gives you one of the most accurate measurements for body composition — including body fat, muscle mass, and water content — in less than a minute. Unlike a regular scale, InBody provides a complete picture of your overall health, helping you make informed adjustments to your fitness routine.
How to Get the Best Results
For the most consistent and accurate readings, we recommend doing an InBody scan every 4–6 weeks and keeping the following factors consistent: time of day, workout schedule, and diet.
For the most accurate scan:
- Avoid eating 3–4 hours before your scan
- Avoid working out 6 hours before your scan
- Hydrate well the day before and avoid alcohol
- Drink water and caffeine as usual
- Don’t scan right after a shower or sauna session
InBody Scans Are Now Included with Your Membership
Take advantage of this valuable tool to better understand your progress. For a more detailed explanation of your results, you can schedule a session with a trainer to walk you through the data (available at an additional cost).