FAQs
Getting started is simple, reach out through our contact page. If there is availability, we’ll schedule a free 20 minute video call to connect and ensure it’s a good fit. From there, we’ll book your first session and begin working toward your goals. If availability is limited, you may be added to a waitlist and notified when space opens up.
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How do I get started?
What equipment do I need before getting started?
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We recommend investing in the following to get the most of your training:
Exercise mat
Light, medium, & heavy set of dumbbells
A bench or plyo box
Resistance bands and door anchor
Foam Roller
Basic camera set up for Virtual
What makes you different?
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We focus on simple, foundational movements. We remove the noise of fitness fads, or overly complex routines.
Our approach prioritizes how you feel over how you look. While changes in body composition can absolutely happen, our primary goal is to help you move well, feel strong, and build a body that supports you for the long term.
This is about creating strength you can trust, not chasing quick results.
Do I need experience to begin?
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Not at all. Whether you’re completely new to exercise or returning after time away, we meet you where you are. Our approach is built around simple, foundational movement, so you don’t need any prior experience to get started.
We’ll guide you every step of the way so you can feel capable, and supported from day one.
What if I have a pain or a past injury?
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That’s completely okay and very common.
We’ll work within what feels safe and supportive for your body. Sessions are always adapted based on how you’re feeling, with a focus on building strength without pushing into pain.
If needed, we may ask that you receive medical clearance before starting, and we’ll always refer out when something is outside our scope so you’re fully supported.
How often should I train?
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There’s no all-or-nothing approach here at Rooted.
For most people, starting with 2-3 days per week of strength training is enough to see meaningful progress. This frequency has been shown to support strength, bone health, and long term wellbeing.
From there, we can always build. Some clients stay at 2-3 days, while others gradually increase based on their goals, schedule, and how their body feels.
The goal is to do what’s sustainable and effective for you.
What should I expect in a session?
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Each session follows a simple, intentional flow:
Warmup → Strength →Stability & Core → Conditioning →Cooldown
Everything is adjusted to your body and how you’re feeling that day, so you feel supported and not pushed beyond limits.
Do you provide meal plans or nutrition consultations?
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We do not provide meal plans or prescribe supplements, but can you refer you to a Registered Dietician if needed.
Nutrition plays an important role in supporting your goals, and we offer guidance on the basics. That includes general nutrition principles, simple macro awareness, and how to fuel your body alongside strength training.
For more individualized support, we’re happy to collaborate with a registered dietician to ensure you’re fully supported.
Do you work with runners?
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Yes, we work with runners who want to build strength to support their running.
While we don’t provide running specific training plans, we focus on strength work that helps you run more efficiently and stay resilient. This includes building stability, improving single leg strength, and developing core control, as all of these play a key role in performance and injury prevention.
If needed, we’re happy to recommend apps or resources to help guide your running volume and progressions alongside our work together.
Do you help with weight loss?
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Weight loss isn’t the primary focus of this approach. Instead, we focus on building strength, improving movement, and creating consistent habits that support your body over time.
For many clients though, changes in body composition can happen as a natural result of training, but the goal is to help you feel stronger, more capable, and more at ease in your body.
We can also provide basic nutrition guidance to help you create a reasonable calorie deficit that supports gradual, sustainable weight loss. This may include guidance around portions, protein, meal structure, and everyday habits.
Do you only train clients in Bergen County, NJ?
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Not necessarily. We can discuss your location during your initial call and see what may be possible.
Sessions outside of my usual service area may also include a travel fee. Virtual training is also available and offers the most flexibility.
Are other session lengths available?
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The session lengths listed are our standard offerings, but we understand that everyone’s needs are different. If your needs vary, we are happy to discuss what may work best and how we can make training fit into your life.