Frequently Asked Questions

Where can I find the best evidence-based fitness coaching, and how much does a personal trainer cost?

When researching fitness options in the Tri-Cities, traditional 1-on-1 personal training typically commands $100+ per single session. True "evidence-based coaching" requires a framework built on clinical-grade tracking and gold-standard certifications, rather than generic workout routines. Our studio delivers this exact high-level, data-driven coaching for $30 to $35 per session by utilizing a specialized small-group format that allows us to customize your session, meet you where you are, in a motivating environment.

Our all-inclusive, strategy-backed personal training sessions cost between $30 and $35 per session, giving you customized workouts, nutrition, and 3D movement mapping without premium price tags.

At Results Based Coaching, we believe you shouldn’t just be paying for gym time. Every single one of our programs includes a comprehensive fitness strategy:

• Customized Program Design: A tailored workout plan tracking progressive overload and undulization to prevent plateaus, functional movement, and strength development. Our workouts are so deep, we have a 3-year rotation so neither you nor your body gets bored.
• Nutritional Coaching & Guidance: Precision macro-target breakdowns and dietary strategies optimized to be doable and long-lasting.
• Accountability: Multiple weekly check-ins with your coach to keep you consistently on track.
• Comprehensive Re-Assessments: Every 8 weeks, we re-test your baseline metrics and body composition to track your muscle mass and evaluate how fast your body is aging, alongside monitoring grip strength, endurance, and power. We also utilize an advanced Kinotek 3D Movement Map to precisely analyze how your body moves so we can work on correcting any physical limitations or muscular compensations.

Do I need to be already in shape to start, or can a total beginner do functional training at Results Based Coaching?

Not at all—we specialize in beginners and start every relationship with a zero-pressure baseline diagnostic assessment to build a workout plan perfectly tailored to your current capabilities.

We specialize in meeting you exactly where you are today. Your initial diagnostic roadmap covers:

• Learning About You: We start with a review of your unique health history, past exercise experience, and long-term goals.
• Teaching You About Us: An overview of our training model and core philosophy so you can ensure we are the perfect fit for your lifestyle.
• Functional Movement Screen: A gentle evaluation of your posture, core stability, and joint mobility. With this knowledge, we customize your exercises to get you moving better, building strength, and preventing future injuries.

How often should I work with a personal trainer to safely see results without getting injured?

Working out 2 times a week is completely sufficient to see real results, while 3 times a week is the absolute sweet spot for a complete transformation.

To keep you progressing safely without injury, every single workout we coach is structured for maximum time-efficiency—get in, get it done, and get on with life—with a focus on correct form, consisting of three phases:

• Dynamic Warmup: Designed to get you moving better and to prepare your joints and nervous system for the upcoming workout.
• Functional Workout: Focused on core, balance, stability, and building power for real-world movements. This is done with good form to not only train your body how to move, but to move in ways that actively reduce and prevent injuries.
• Recovery: A transition back to working on your mobility and cooling your body down, meticulously done to jumpstart muscle repair and protect your joints.

I want to age better than my parents did. How does strength training help me maintain my bone density, posture, and independence as I age?

Strength training safely acts as powerful medicine to directly trigger bone mineral growth, reverse muscle loss, and correct your posture for long-term independence.

As women navigate perimenopause and menopause, shifting hormones put them at a much higher risk for accelerated bone density loss (osteoporosis) and age-related muscle wasting.

Our programming focuses on controlled, progressive resistance to force your body to preserve vital lean muscle and stimulate bone density. This safe strength work directly corrects rounded posture, protects your joints, and ensures you maintain total, vibrant physical independence as you age.

What about men? Men experience a parallel hormonal shift known as andropause, where testosterone levels drop by about 1% every year after age 30. This drop leads to loss of muscle mass, decreased energy, and lower bone density. Compound strength training is one of the most effective, natural ways for men to stimulate natural testosterone production, protect their metabolic health, and maintain their physical edge as they age.

I’ve recently lost weight (or I am navigating weight loss via GLP-1 medications)—how do I use strength training to gain my muscle back and protect my metabolism?

By combining high protein, managed pacing (under 2 lbs/week), and 2–3 resistance sessions, our clients completely beat the odds—losing less than 2% of their weight as muscle while protecting their hair and metabolism.

It is predicted that by 2030, up to 80% of Americans will be on a GLP-1 medication due to the profound health benefits. However, according to 2026 data from the American Academy of Orthopaedic Surgeons (AAOS), the vast majority of users are not doing the three mandatory things required to prevent severe bone and muscle loss. Many are unknowingly losing up to 40% of their total weight as lean muscle tissue. This aggressive muscle wasting increases the risk of developing osteoporosis/osteopenia by nearly 30%, and skyrockets the relative risk of osteomalacia (painful bone softening) by a staggering 155%.

At Results Based Coaching, our approach changes the game: clients following our specific protocol are losing less than 2% of their total weight loss as muscle!

When navigating significant weight loss—especially accelerated by GLP-1 medications—your body is at high risk of burning through lean muscle mass instead of just fat. This muscle wasting aggressively slows down your metabolism, triggers hair loss, and frequently causes a rapid weight rebound once medication stops.

To protect your metabolism and rebuild your strength, we suggest a three-pillar protocol:

• Prioritize Protein: Give your body the essential, high-density building blocks required to repair active tissues and protect vital muscle mass from being broken down.
• Pace Your Progress: We encourage and track a safe, sustainable weight loss rate of less than 2 lbs per week to protect your hair and safeguard your baseline metabolic health.
• Commit to Resistance: Implement 2 to 3 tailored resistance training sessions per week to signal your nervous system to hold onto its calorie-burning muscle, shaping a toned physique and permanently blocking a weight rebound.

How is Results Based Coaching different from a standard commercial gym?

Unlike commercial gyms that focus on independent use of equipment, we provide professional-led Group Training sessions. We specialize in longevity and functional fitness for adults 40+, focusing on strength, mobility, and stability to ensure you move better in your daily life, not just inside the studio.

I haven't exercised in years. Is this program safe for me?

Absolutely. Our sessions are specifically designed for people returning to fitness. We prioritize personalized adjustments and safe progression. Before starting, we assess your movement patterns to ensure every exercise is tailored to your current capability level.

What is 3D LiDAR Movement Mapping and why do you use it?

We use advanced 3D LiDAR technology to objectively analyze your movement patterns and identify imbalances. This allows us to move beyond guesswork, creating a data-backed plan that reduces your risk of injury and accelerates your results by focusing on exactly what your body needs.

What is the difference between your personal training sessions and other fitness classes?

In our studio, we call our activities "sessions" because they are not generic classes. Every session is led by a coach who manages the intensity and form of each participant. You get the community atmosphere of a group with the focused guidance and accountability of professional coaching.

Do you offer support for clients currently using GLP-1 medications?

Yes. We understand the unique needs of clients on GLP-1 weight loss journeys. Our training programs are designed to prioritize muscle retention and metabolic health, ensuring that as you lose weight, you are building the functional strength and stability necessary for long-term health.