Brooklyn Health and Performance
Who works out at BHP?
We can honestly say that everyone works out here! Our average training client is aged 40 years old, with our youngest being 20 and our oldest being 72. We have an almost even split between male and female clients, and most of our clients looks very “normal” when they begin training with us. Client goals range from losing weight to adding muscle to performing better in a specific sport, to feel better.
What happens during the assessment? What are you assessing?
Our assessment is designed to give us a complete snapshot of your “starting place” with BHP.
We begin by using a body composition analyzer to determine how much lean mass, fat mass, and water weight you are composed of. This also calculates your Basal Metabolic Rate which is very useful if you are going to enter into our Nutrition Coaching program as well. We also make sure to take your resting heart rate (to determine cardiac performance) and your blood pressure.
We then move onto the movement assessment where you will be asked to perform a series of movements. Tommy will also test your passive mobility by seeing how your legs and hips can move without you actively trying to do it. Once this information is gathered, Tommy will have you try a few postural resets and then retest the motions that you scored worse on. You will leave the assessment room in much better postural alignment than when you entered, and those resets will be added to your warm-up so you can re-align each day before you lift.
What should I wear to my assessment?
You should wear clothing that you are comfortable moving in. Unless you have a very specific sports-related training goal, you will not be doing any strenuous activity during your assessment, but you will have to be able to move around so we can measure your ranges of motion. Most people wear the clothes they wear to workout in.
Can I increase my membership level if I need more coaching?
Yes! If you have a month where you have more free time (lots of teachers do this during the summer), we can increase your level of coaching for a certain time period to allow you to make as much progress during this period of time as possible.
What if I don’t want to workout with a coach? Can I just come to BHP to workout on my own?
All of our members are receiving some level of coaching. Our head coach, Tommy, has his own coach who writes his programs and encourages him to excel. It is an important part of our culture and we encourage everyone to participate in it.
I am recovering from an injury, can I begin working out?
Our assessment was designed in collaboration with a team of physical therapists, so we are very good at detecting injuries and conditions that would prevent you from working out. If we do find something that is outside the scope of our practice to deal with, we may have to refer you out to your doctor to get cleared to exercise, although this is rarely the case. Client safety is always our number one priority and we will do our best to work with you to get you exercising despite whatever injuries or conditions you may be dealing with.
Our head coach is also a Corrective Exercise Specialist, and we do have many members working on rehabilitating injuries. It’s best to speak with our head coach and see what we can do to help you!
I have never worked out before, do I need to be an experienced lifter to begin?
No! More than half of our clients have never worked out with a coach before, and many of them report being “”new” or “inexperienced” when it comes to lifting weights. Our coaches are trained to work with new clients and will make sure you learn everything you need to know in order to execute your program effectively.
What do I get with my training membership?
Every semi-private training membership comes with the following:
- Full fitness assessment
- A new personalized exercise program written every month
- Regular re-assessments based on your goals to measure progress
- Your allotted semi-private training sessions (based on the membership you choose)
- Unlimited access to the gym at any time to work out on your own (we call this “open gym”)
What comes with my nutrition coaching membership?
Every nutrition coaching membership comes with the following:
- 24/7 access to our online nutrition coaching platform.
- Daily nutrition lessons delivered straight to your inbox every day for 1 year.
- Unlimited email support through the online platform.
- 2 personal check ins per month. These will last approximately 20 minutes each and can be done in person, on the phone, or through Skype.
- You will record data about yourself every 2 weeks (weight, body circumferences) and you will take progress photos every 4 weeks (only viewable by you and your coach). This data will be used to help give a total view of your progress over time.
What comes with my E-Coaching membership?
Every E-Coaching membership comes with the following:
- Full fitness assessment.
- A new personalized exercise program written every month.
- Regular re-assessments based on your goals to measure progress.
- 2 semi-private training sessions per month to learn your program.
- Unlimited email support from our coaches to answer any questions you may have as you continue training.
What is the difference between semi-private coaching and one-on-one personal training?
About 40% of our clients have worked with a coach before, and many of them are used to a one-one-one (“personal training”) environment. The semi-private coaching environment is different than a one-on-one situation, but you are still able to get that individualized attention that you need.
Our semi-private sessions are not classes. You are not doing the same exercises as someone else who is training at the same time. You will be working on your own individualized exercise program.
Our coaches can work with up to 4 clients at the same time, although we will adjust the number of coaches on the floor at any given time to make sure that newer clients are getting extra attention if necessary.
Are you guys Crossfit?
We are not! Although we have many pieces of equipment that you would see in a Crossfit Box, we do not follow their methodologies. We aim to provide individualized training to each of our members, where many Crossfit facilities have clients follow daily workouts (WODs).
If one of our members is seeking an experience similar to one they would receive in Crossfit, we could certainly provide that, but it is not what many of our members are doing. Crossfit tends to be a pretty advanced training methodology beyond the capabilities of most of the general population when they are just starting out.
Do you have cardio equipment?
Yes! We have air bikes, treadmills, and a SPARC machine, although most of our clients prefer to do cardio using timed circuits with a heart rate monitor instead of sitting on a single piece of equipment for a half hour. We also time the rest periods for all of our clients, so most of their weight training days increase their cardiac capacity through having limited rest periods between sets.
How long until I get into shape?
Each person is different, and we all start in different places. If you have a special event coming up that you are training for, we can give you a realistic expectation of what you can achieve within your timeframe.
We designed our memberships around effecting real change within our members, so we are looking for people who are ready to commit to a minimum of three months of training to get the change they are looking for.
What happens if I am working out on my own and I can’t remember how to do something?
Our coaches are here to ensure a safe environment for all of our members. If you can’t remember how to do something or if you need a spotter for a certain lift, we are always happy to help regardless of whether or not you are training that day. However, you will be strongly encouraged to sign up for an appropriate amount of training so that our staff can focus their attention on the members who are in session at all times.
How much does a training membership cost?
- Essentials: – 04 sessions – 3 months – $300 – 12 months – $280
- Foundation: – 08 sessions – 3 months – $420 – 12 months – $380
- Momentum: – 12 sessions – 3 months – $505 – 12 months – $460
- Achieve: – 16 sessions – 3 months – $585 – 12 months – $530
- Nutrition Coaching Add-On: $75 per month added on to any of our training memberships at Brooklyn Health and Performance.
How much does a nutrition coaching membership cost?
Nutrition Coaching Membership: $149 per month for 12 months.
Nutrition Coaching Membership: $1699 paid in full (5% discount)
Nutrition Coaching Add-On: $75 per month added on to any of our training memberships at Brooklyn Health and Performance
How much does an E-Coaching membership cost?
- Ambassador – 3 months – $190 … 12 months – $175
- Nutrition Coaching Add-On: $75 per month added on to any of our training memberships at Brooklyn Health and Performance
How much does it cost to train as a sports team?
Team Training: $120 per player per month. Minimum of 5 players. Includes 2 team training sessions per week and unlimited open gym.
What is the philosophy behind the nutrition coaching program?
- Our progressive systems of habits, lessons, and assignments can work equally well for vegetarians (who eat no meat) or meatatarians (who eat mostly meat).
Of course, we do believe that a healthy diet generally consists of:
whole, minimally processed foods; lots of plants; enough protein to meet your needs; a healthy mix of different fats; plenty of water; and carbohydrates based on activity levels.
- Through lessons, assignments, and daily habits:
We help clients find the right mix of all these foods for their goals, lifestyle, and preferences.
We show them how to make meals suitable for them.
And we help them stay consistent.
However, we go much deeper than just the food. We also dig into:
Food behaviors (food timing, meal frequency, meal speed, and food amount).
Food attitudes (food views, restriction vs. abundance, disordered thinking).
Stress management (in general, how it relates to food).
Rest, recovery, and sleep (in general, how they relate to food).
Outlook (confidence, resiliency, mastery, and growth mindset).
How do I redeem the semi-private trial I purchased?
We will be notified that you have purchased your trial membership and will send you an email at the address you submitted asking when you would like to schedule your assessment. Your trial membership begins on the first day you workout, not on the day you get your assessment, so don’t hesitate to schedule with us!
How do I redeem the BHP Bootcamp package or membership that I purchased?
We will be notified that you have purchased a BHP Bootcamp package or membership and will send you an email at the address you submitted with instructions about scheduling. In general, however, you can just come in to the gym before one of our classes and you can begin right away!
Where can I see the schedule for BHP Bootcamp Classes?
How do I redeem the Complete Nutrition coaching membership that I purchased?
We will be notified that you have purchased a Complete Nutrition coaching membership and will send you an email at the address you submitted with instructions to get you started!
How can I track the packages for the products I ordered?
We will send you an email with tracking information for any products that you ordered