M2 FAQs
Where Do I begin?
Begin with your current skill level or level of experience. Are you currently active? What do you want to accomplish in the next 3, 6 or 12 months? Are your goals short or long term?
How will you know what program is right for me?
Prior to getting started, we will begin with a two part consultation to help assist you in determining the best program. During this time, we’ll ask you questions about your fitness goals, past history with exercise, etc., to get an idea of what type of program is right for you. All of our personal training programs are specifically tailored to meet each client's specific goals.
Once you have supplied us with the necessary information about yourself via your online assessment, we will contact you to set up a time to meet for a complimentary face to face consultation. This will allow a more complete understanding of where your current program is and direction we can start with to begin your new program. During your consultation, we will determine your specific goals and conditions. Next we’ll establish realistic goals and discuss the strategies that will be used to accomplish them.
Body fat testing, pictures, body girth measurements, flexibility, cardio, and strength testing may all be done during your consultation process depending on the type of program you choose.
Why do you need a program customized just for you?
No two people are alike. Goals vary. Some individuals may require more help with exercise routines, while others may need help with the nutrition. There are 5 components with any good exercise program and when followed the better chance of success. They are Nutrition (meal planning), Supplementation, a proper Resistance Program, Cardiovascular conditioning, and Professional Assistance.
What exactly does a Personal Trainer do?
At M2 Fitness Pros, our personal trainers are highly skilled and have many roles when working with clients. Your personal trainer will serve as a coach, teacher and motivator. It is the personal trainer's job to assess your current physical and mental state, establish very specific goals, design an individualized program, and do whatever it takes to keep you on
track towards getting results.
The role of the personal trainer has evolved over the years. It used to be that celebrities and wealthy individuals were the only people that used personal trainers. The stereotype of a personal trainer used to be that of a big body builder. Today the personal trainer is a highly skilled professional that has been educated and certified to work with various types of clients. Clients of all age groups are using personal trainers for fat loss, weight gain, flexibility, improve posture, alleviate stress, increase energy, rehab an injury, improve quickness, general health benefits, and health recovery.
Why should you hire a personal trainer?
Personal trainers have an advanced knowledge of exercise programs that are specific to your goals. Motivation, accountability and consistency are all important in any exercise program. Combining an effective exercise and nutritional program together will help you achieve your results much faster and more efficient.
How long have you been in business?
We have been in the fitness industry combined for over two decades. We have worked with 1,000’s of clients with different types of goals in mind. From weight loss, flexibility, balance, increase metabolism, eliminating aches and pains, strength training to increasing lean body mass and athletic performance. We have worked in many corporate gym settings, Jack LaLanne’s, Bally’s, YMCA, 24hr fitness, Gold’s Gym and others.
Once I begin working with a personal trainer, what will happen during the first sessions?
The next time you meet at the M2 Fitness Pros studio to workout, you will start weight resistance and cardiovascular training. Your trainer will demonstrate proper form and technique and explain to you the fundamentals behind the specific training that you are focusing on. Although high intensity training is the ultimate goal, you can expect to take it easy for the first couple of sessions to allow your body to adjust to the new style of training.
We will teach you about cardiovascular training. Depending on your program, we’ll set you up on cardio goals for each week. There will be a complete cardiovascular schedule for each week of the program. You will learn about high and low intensity cardio and how these styles of training fit into your specific program. This is also included in your “Welcome” package.
What about nutrition?
Exercise is extremely important in achieving your fitness goals; however, proper nutrition must not be ignored. We are very knowledgeable in regards to nutrition, and would love to help you create a diet menu plan. We will keep you accountable with your diet which will help speed up your results.
You’re online “Welcome “package focuses on nutrition, cardio training and rest and recovery strategies. We believe that the nutritional component is responsible for up to 70% of the programs results. This is why we spend up to one hour educating and transitioning the client into an individualized nutritional program. The M2Fitness Pros program success is based on the philosophy that each person has to have realistic goals, become educated, and gradually change eating habits. We can arrange grocery shopping with you, e-mail or text you daily, and make phone calls to keep you on track with your program. By the end of the nutritional audio and quick start supplemental guides, you will know exactly what is required of you in order to achieve the goals that you have established.
How many days a week do you recommend I need to exercise?
This question can only be answered effectively after you have talked with a fitness trainer or have had an assessment. It depends upon your current conditions, goals, schedule, budget and availability. You may "need" to work out with a trainer four days a week, but only have the time or budget for two days a week. In these cases, we can work to teach you a program that you can do on your own for the days that you cannot work with a trainer. This, of course will be up to your willingness and ability to implement such a program.
What should I know before starting a training program?
First, changes don't happen overnight. Think about your goals and where you want to be short and long term and slowly work on achieving smaller goals. Putting on muscle, or taking off fat should be done slowly for best results.
Second, if you want to become healthier you'll want to think about a lifestyle change. Many people take up cardio conditioning or weight training, lose and gain a few pounds and then quit. Months later they're back where they started from.
Third, you need to be informed. Ask a lot of questions!
Last, don't get discouraged about what you don't have. Work on improving what you “do" have.
How often should you meet with a trainer?
On average, most clients do best when they meet with us 2 - 3 times per week. Less than and many will tend to lose interest. Here are a few things to keep in mind when determining how often you'll meet with your trainer. How fast do you want to achieve your goal and see results? The more frequently you meet with your trainer the faster you'll see results and achieve your goals. There are several reasons for this including; Consistency, Accountability, Education & Motivation. Everyone needs help from time to time. It depends on a few factors, available times, goals, and commitment.
What are the best ways to lose weight?
Don't be so concerned about how much you weigh. Instead be concerned with how much of that weight is fat. You want the weight loss to be fat, not muscle or water.
To lose fat you need to burn more calories than you take in. To do it efficiently and to make sure it stays off, the following three steps should be taken and should become part of your everyday lifestyle.
Start a cardio conditioning program. Boot Camp is a great way to start. The activity should be something that you enjoy doing and look forward to doing. It could be as simple as walking to biking, jogging, etc., anything that will elevate your heart rate and keep it around your Training Zone for at least 15 minutes. Remember, the longer the better.
Modify what you eat. We will discuss the “clean house” process but meanwhile eat plenty of fruits and vegetables, proteins, healthier carbs, etc. Simply switching the obvious foods will make a big difference, such as, bagels instead of croissants, etc. Also eating small meals more frequently during the day will raise your metabolism and keep you from putting on the pounds or getting hungry.
Incorporate Resistance Training to build lean muscle that will in turn help burn calories throughout the day. A simple weight training program where you slowly add weight and perform basic exercises every other day is just enough for most people.
How long is each workout?
Each workout lasts approximately 45 minutes. You will need to be at your designated training session approximately 10 minutes prior to the start of the workout. You may also be asked to stay an extra 10 minutes for "Extra Credit" from time to time.
How do I sign up?
Register online or sign up at the M2 studio’s roster. Don't wait until the last minute as we only allow a limited number of members in each semi private format.
I don't want to look like a bodybuilder. Should I still lift weights?
If you want to change your body, YES! Lifting weights is a must, for most adding muscle is very difficult and for females even more so. Hard work and eating right goes a long way. It also takes years to put on the kind of mass that you see in magazines- not to mention having the right genetics. If you find yourself getting more muscle than you'd like, then you can change your training program (I doubt you will!) as they will shrink, due to lack of work. It is also important to note that most athletes use weights to improve their strength and their performance, and don't end up looking like a bodybuilder, even though they train very hard.
How much Rest should I have in-between training sessions?
Rest is very important. During the actual resistance training the muscle is broken down, it grows and rebuilds while it's resting, usually taking 48 hours. So a good program should also include "days off".
Beginners start by focusing on good form and concentrate on the muscle that’s doing the work. Weight and strength will come over time.
Should I train if I’m feeling sore?
Most times that’s your body telling you that the body needs more rest to repair or grow. You can choose to train other body parts or perform other forms of exercise
Isn't cardio exercise better for burning fat?
While cardio can certainly be an important part of an overall fitness program, without the strength training and nutrition components, you can end up doing a lot of work for little or no results, and in some cases even end up in worse shape. The most effective way to lose fat is through resistance training which develops and works lean muscle which helps you burn fat 24 hours a day. Cardio can easily be overdone, and should be done at the proper intensity, duration and frequency for best results.
Will I lose body fat more efficiently by performing my aerobic workouts at a low, rather than a high, intensity?
While it is true that a higher proportion of calories burned during low-intensity exercise come from fat (about 60 percent as opposed to approximately 35 percent from high-intensity programs), high-intensity exercise still burns more calories from fat in the final analysis.
For example, if you perform 30 minutes of low-intensity aerobic exercise (i.e., at a level of 50 percent of maximal exercise capacity), you'll burn approximately 200 calories - about 120 of those come from fat (i.e., 60 percent).
However, exercising for the same amount of time at a high intensity (i.e., 75 percent of your maximal exercise capacity) will burn approximately 400 calories. Using a 35 percent fat utilization yardstick, 140 of the calories you've burned will have come from stored fat.
Although the more vigorous exercise burns both more total and more fat calories, the less intense form of exercise has its benefits as well. For example, because many overweight people tend to find that lower-intensity exercise is more comfortable, they may, therefore, be willing to engage in such workouts.
The point to remember is that low-intensity workouts do, in fact, promote weight and fat loss. You just have to do them for a longer period of time.
Low-intensity aerobic exercise, however, is not a better or more effective way to lose weight than more intense physical activity - the idea of a "fat-burning zone" is simply a myth.
Keep in mind that you lose weight and body fat when you expend more calories than you consume, not because you burn fat (or anything else) when you exercise.
I have done and tried everything! But I still can't lose weight. Is there anything you can do for me?
Losing body fat effectively is the result of a combination of a specific diet and calorie burning aerobic exercise carried out consistently for a particular duration of time. We usually find that when you think you are doing "everything," one or more elements specified above is either not being carried out correctly or is not being carried out at all. Sometimes most will try a variety of fad diets one after the other for short periods of time and then give up. Or they may get on the treadmill at the gym for 15 minutes two times a week and wonder why they can't lose fat. Body fat reduction or "getting lean" is the single most requested goal of clients who come to us. We will work with you on an effective diet plan and fat-burning exercise program and will discuss how long you need to sustain this
program to achieve results.
I do hundreds of sit-ups but still have no definition in my abs. How do I get a six-pack?
Getting abdominal definition is only partially accomplished through specific abdominal workouts involving crunches or flexion of the abdominal muscles. For the most part "definition" of abs is accomplished the same way that "definition" of any other body part is accomplished: by losing the fat that obscures the muscle and building the muscle. Losing the fat is done through diet and aerobic exercise, not abdominal crunches (or sit ups). But even if you lose the fat, to see a nicely developed six-pack, the abdominal muscles need to be developed. This is accomplished by intense abdominal crunches with or without added resistance for about eight to fifteen repetitions, four to eight sets, about three times a week.
If I'm doing both cardio and weight training, which one should be done first?
If you want to add lean mass “muscle” and lose fat during the same workout we encourage you to do the weight training first. This will allow the needed glucose in the muscle to be used for the strength while lifting maximal poundage’s per your goal, then the remaining glucose will be utilized and the shift to fat burning will happen at an accelerated pace.
Should I eat before or after training?
You should eat when it makes you feel best. To improve performance it is generally recommended to consume some kind of light meal or a quick energy source prior to exercise and some source of protein after to aid in recovery and growth.
What are Shin-Splints and how do I get rid of them?
Shin splints are a condition that can result from improper equipment, poor foot placement, or from muscle imbalances. They are characterized by generalized pain in the front of the lower leg and are particularly common in runners and often cured by simply getting new shoes. It may also help to run on different terrain, preferably grass. It'll help absorb the shock. As with any injury, if it persists consult your Doctor for diagnosis.
What causes the side ache that occurs suddenly while I’m running and how can I prevent it?
We have all experienced a side stitch and have probably tried several methods to relieve the pain. While each individual is different, the following methods have been effective in relieving the discomfort.
Reducing the exercise intensity level until the pain subsides, breathing deeply through pursed lips, or by tightening the abdominal muscles while bending forward.
While you can't prevent a side stitch from occurring, you can reduce your likelihood of experiencing one by exercising at an intensity level that matches your fitness level and by gradually increasing how hard you work out as your fitness level improves.
Why warming up is so important?
Several physiological and practical reasons exist for warming up prior to engaging in moderate to vigorous exercise.
Delivery of oxygen to the exercising muscle.
• Increases body temperature reducing the potential for injuries since cold muscle and tendons can be more susceptible to injury.
• Increases blood flow to the exercising muscles or energy production.
• Decreases the amount of heat stored by the body. This will help to prevent the body temperature from rising to dangerously high levels during (more strenuous) exercise.
• Better performance
• Increases the blood saturation of muscles and connective tissues
A higher level of blood reaching the muscles, tendons, and ligaments involved in the activity increases the elasticity of these tissues, resulting in a safer, more effective performance prepares you for physical activity provides a transition from rest to exercise, and may reduce the likelihood of excessive muscle soreness
What type of exercise format is Boot Camp?
Boot camp exercise classes vary in style but you can generally expect to meet outdoors. However, our Boot Camps meet indoors and outdoors. Our M2 Naked Commando, Super Cardio and Long Beach Fit Body Boot Camp are challenging, Fun and an effective program designed to deliver MAX total body results. You'll spend a good 45 minutes to an hour doing some form of cardiovascular exercise (agility drills, speed drills, interval training, or endurance obstacle course challenges in various terrain such as grass, sand, stairs, etc (see Super Cardio), along with strength elements (using the resistance of your own body weight like push-ups, core work, squats, etc). You'll also work on flexibility in a stretch portion of the class, which may incorporate elements of our M2 Sport Yoga and/or Pilates.
This is a GREAT way to get your cardio exercise in specially for those of you (like me) who just refuse to sit on a cardio machine and still gain all the benefits of strengthening, firming, toning, and sliming those problem areas.
“As a person that really despises machine based cardio, the “outdoor boot camp” style workouts BURN+shed body FAT a lot faster than anything out there plus tighten all the crucial areas in a woman’s body. I use these boot camp class formats to boost my conditioning prep for special events, photo shoots, or for those months when I want to get back into my oxygen cover physique.” ~bfox
There's a lot to benefit from group camaraderie, as long as you don't need a trainer counting over you!
Benefits of our Boot Camp and Semi Private Training are:
Reduction in body fat (see our transformations)
5-12 pounds of weight loss
1-3" Decrease in the midsection
Increase in strength
Improved endurance
Improved Flexibility
Improved Energy
Improved Posture
Improved Self Confidence
Reduction in Stress
100% Results!
I am really overweight, can I sign up?
If you need to lose 5-20 pounds then boot camp is most likely the best solution for you. If you need to lose a significant amount of weight, boot camp may be a great option, but we will always ask that you get clearance from your doctor before beginning our program. You may also want to try our other indoor personal training programs or weight management program to help you get your weight under control a lot faster.
What is included in the Outdoor Boot Camp?
Depending on location and start time you will receive up to 28 outdoor workouts, daily nutritional counseling explained in a 1 hour audio and quick start orientation prior to the start of boot camp, education on nutrition, fitness and staying healthy for life, and positive motivation to make it through the program. We also strive to make sure each participant gains self confidence, increased energy and an overall healthier lifestyle upon completion of the program.
Boot Camp is for all fitness levels, but do I have to be in shape?
Before signing up, consider these boot camp truths:
Boot camp is held outdoors and you will get dirty. If rain, mud or wet grass cause issues for you, then our M2 Fitness Pros Studio in Long Beach on Pine Avenue may be a better fit.
There is running in some form every day and because we use parks, some of that running is on concrete. If you have severe knee issues or any injury that prohibits you from running, you may want to consider swimming as a fitness option, or some other type of low to no impact that M2 Fitness Pros can recommend. However, if you just don't "think" you are a runner, M2 Naked Commando and Long Beach Fit Body Boot Camp is DEFINATELY FOR YOU.
You do not need to be able to run very far or fast when you start; you just need to have the ability to move without severe pain.
You do not need to be fit to join boot camp or need to "get in shape" to come to our boot camp, this is why you’re signing up for boot camp and what boot camp is all about. But if you have not been active at all in the past year and decide to join boot camp, give yourself two weeks to start walking and moving for at least 10 minutes a day before you begin. And make sure to attend the orientation boot camp weekend with the M2 Fitness Pros team member the week prior to the start of camp to get acquainted with the program and to get the pre-boot camp homework assignments.
Boot camp is NOT just for weight loss. Our program is an athletic based program and many of our participants compete in multi sports and fitness competitions on a monthly basis.
How can I get a washboard stomach? or How can I get rid of the fat around my "stomach, arms, thighs, lower back, etc"?
Sorry, you cannot spot reduce! Men generally store fat around their waistline, while women generally store it around their hips and thighs. There is no exercise, magical ointments, plastic wraps, or anything else other than “EXERCISE” or liposuction that will remove fat from a certain area.
The best way to get and keep a washboard stomach, curvy waistline, shapely hips or lean “toned” thighs, is by following a clean diet and doing plenty of cardio conditioning and strength training exercise. Hundreds of crunches or leg raises, while strengthening and building the muscles, will NOT make them appear through the layer of fat between them and the skin. Get rid of the fat and your abs will show through, your arms will be fit, your waistline will be slim, and your hips and thighs will become firm and trim.
Will muscle turn into fat?
No! However, if not used, muscle will become smaller “shrink” and “fat deposits” may appear over the muscle giving the appearance of muscle turning into fat, but the muscle doesn't change into fat.
I've have been working out on my own for a long time, but have reached a plateau and have stopped making any progress in muscle gain. Can you help me?
Yes. Most people who have been working out on their own for a long period of time eventually hit a plateau and stop making gains in lean muscle mass. Often, genetics plays a role in this. That is, when someone comes close to or reaches their "genetic potential," muscle gain slows down and sometimes stops altogether. However, even taking genetic factors into account, we find that in most cases, a plateau is due to an inability by someone to push themselves to greater heights in their workouts and/or to find new types of routines. Without steady increases in muscle "overload" and varying of types of routines, gains will not be made. Some of our fitness trainers and instructors are former competitive athletes and know how to get you out of your rut.
What are the benefits of varying your exercise routine?
Varying your exercise routine can help you stay consistent and physically challenged.
Many of the body's physiological systems (muscular system) adapt to an exercise program within approximately six to eight weeks. If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus.
We’re not saying that doing the exact same workout, day after day is necessarily a bad thing. Some people enjoy a predictable, consistent routine. They don't mind the possibility of experiencing a training plateau and are content to maintain their health and fitness levels with a comfortable exercise routine. However, many like and need to push themselves to new levels and try different activities to stay enthusiastic and excited about their workouts. By varying your exercise regimen, you can not only stay physically challenged, but mentally stimulated as well.
When will I begin to see results?
This is an impossible question to answer without knowing your present condition and training history. There are many variables including your specific starting point, genetics, and metabolism as well as your consistency, commitment and the time you are willing to put into training. You will get results commensurate with what you put into your training and diet. Also, we can set up programs that are aimed to work very quickly, but involve exceedingly stringent dieting and training. Generally we like to suggest that, if you are starting from a very low level of fitness, you take it slower at the beginning so you can accustom your body gradually to a training program. We want you to be fit and fabulous for your lifetime.
What are some ways we'll keep you motivated?
Assessments are very important and will keep you motivated. Body Fat %, before and after photos, body measurements, flexibility and strength assessments will be part of a full exercise program. Seeing these changes in your body will help keep you motivated. Also, educating you about a fitness lifestyle and giving you the power to succeed on your own. It’s true empowerment.
What results can you expect on your program?
Just like anything else, it’s what you put into it. It depends on your goals, but most clients see 1-2 lb loss in 1 week. With a good exercise program you can expect that a 3% body fat change can occur in a 6-week time frame. The more fitness components you follow “day in-day out” the better chance you will succeed with your goals.
I can work out on my own, but I need to learn what to do and how to exercise correctly. Will a trainer work with me to achieve this goal?
Yes. We will evaluate you, access your needs, develop a menu plan if needed and work with you over a number of sessions to teach you how to achieve your goals. You will come away with a program tailored to your needs and that you can use on your own. The number of sessions needed for this depends upon your fitness needs, how quickly you master the movements and your budget. You can always schedule an additional session or sessions later for a refresher course or to upgrade your program.
What areas of Long Beach do you service?
The M2 Fitness Pros studio is located in the downtown area at 415 Pine Avenue, Long Beach, CA. We service all the surrounding areas in Long Beach, Belmont Shores, Belmont Heights, Naples, Bixby Knolls, Virginia Country Club, and Seal Beach.
When and how will I be billed?
Payment is accepted before a session can be scheduled. Payment options vary from paying one session at a time to purchasing sessions or packages.
We offer flexible plans and accept most major credit cards and debit cards. Programs can be paid for all at once (for a discounted rate), or payments can be split up and paid monthly. First payment will be debited on the initial start up with a monthly EFT (Electronic Funds Transfer) future payment schedule.
Does your company accept credit cards?
Most credit cards are accepted.
How much does your program cost?
The cost of a training program will depend on the program you choose. The cost per session depends on how many sessions are included in your personal training program, with the current rates between $49 and $69 for full packages. We also offer an A-la-carte menu for month-month services. In addition, M2 Fitness Pros offers a onetime 21 DAY trial rate for as low as $99, but if budget is a barrier, you might want to ask yourself how much you have invested in things in the past that haven't worked. Look at your current budget for memberships, activities, hobbies, entertainment and other expenses (like clothing, shopping, dining, hair, nails, etc.). If you want to look and feel better when you are doing those things, you're going to have to make a commitment to yourself and invest in improving your health and fitness first.
What if I cancel a session?
Once you have scheduled a session, a 24 hour cancelation policy is in place. You must cancel the session at least 24 hours in advance or you are financially responsible for that session.
What happens if I am late for a session?
More than 1/4 hour lateness constitutes a late cancellation and the trainer is not obligated to conduct the session. In some cases a trainer will wait and work with you for the remaining time. But this is solely up to their discretion and availability. In either case you will be charged for the session.
What are your Boot Camp hours?
LB FIT BODY BOOT CAMP
MON & WED
@ 6:00PM
URBAN CARDIO
MON, WED, FRI
@ 6:00AM
WEEKEND BOOT CAMP
M2 NAKED COMMANDO
M2 SUPER CARDIO
SAT & SUN @ 0800 |
1 Week FREE LONG BEACH 
Fit Body 
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Admin Law Judge - 15 years with M2... 
"M2 Fitness Pros doesn't let me get away with anything like my other trainer's. I haven't had one actually train with me at the same time, it’s good to see and very motivating! The other coach's just direct me but didn't sweat it out with me. I wouldn't train this hard in the off season on my own"
"I met Emile in 2006 when I joined M2 Fitness Pros. First of all, Emile is a Rock star and Bea is absolutely fabulous! They are incredibly knowledgeable when it comes to fitness. They personalize each client's meal plan, weight training and cardio routines. M2 Fitness Pros offers a ton of different variety, so it's not always the "same Ol Same Ol". M2 Fitness Pros will change your life and I recommend it for anyone who wants to get fit!!!"
"I finally began my training at M2 Fitness, years after meeting Bea while out running errands one afternoon in the city. In preparation for a swimsuit shoot and having only a few short weeks to get into the best shape of my life… after my agents suggestion, I decided to seek one of the best team of coaches in Long Beach and I have since changed direction in my life. If you’re looking to take your fitness to the next level- look no further. Their cutting edge training style will inspire every aspect of your life. I am now in training for my first fitness competition in Mid December. I’ve also embarked on a new career which is allowing me to combine my previous health and modeling experiences. M2 stands by … real life, real stories, and real people. " 
"Gets me ready for the season"
"What M2 fitness Pros offered for me that others didn't was a real understanding of injury, how to work around them and how to overcome them and this comes from his very long experience and extensive knowledge on how the body works and body mechanics."
"Being an athlete, I’m always looking to better my game. I hooked up with M2 fitness Pros and the rest is history. I dropped 8% body fat and gained about 8lbs of muscle in a number of weeks and now I have a great understanding of what my body needs and how I wasn’t feeding it what it needed.
I been with M2 Fitness Pros since 2003, after having my son at 25 I had been struggling with myself to lose the weight that I had gained during my pregnancy. Finally! I didn't only lose weight training with Emile… I lost the fat! and while losing the body fat I also gained muscle shaping my body but most important I gained my self confidence.
Ask Megan, who has made huge changes and took this great photo after climbing to the top of Mt. Whitney (the highest point in the continental U.S.). This is what Megan has to say about M2 Fitness Pros...
