Use the standard number of 220, subtract your age and calculate 60-65% to 80-85% of this number (the range is based on your activity level and age).

Cardio – outside or inside using cardio equipment. 30-60 minutes per day. Walking, rowing or running with intensity elevates your heart rate within your target heart rate.

Yes, after two to three months of consistent training sessions (2-3 times per week) you will be able to learn a few routines to train by yourself. After that point, if you have any questions you can always call our trainers and ask for advice. You are not locked into training with us indefinitely. However we are here to help you maintain your fitness lifestyle and support your fitness goals.

At Four Fitness we suggest your plate should be divided into three sections. Your protein should be the largest portion, second largest should be your vegetables. The smallest portion should be carbs. You should always have a fruit and some form of dairy product on a daily basis. Consult your doctor or nutritionist before starting any new dietary program.

Stretching can be done before or after your workouts. Active stretching should be utilized in the beginning of any activity. For example, perform the movement of your exercise at a 70 degree angle to warm up the muscles before engaging in the full motion. Static stretching should be applied after any activity. For example, static stretching is holding a stretch of your choice from 15-20 seconds on average.

The time that you feel most energetic and that works for your schedule.

Eat at least two hours before bed, and your food choices should be high-protein based.

Yes. A light meal such as fruit or breakfast should be consumed before working out. Your workout activity should dictate the amount you eat.

Yes. Through our secure application called MindBody, you can make a payment and manage your account.

Yes. Payments are based on your frequency of training sessions per month.