obé Personal Training: Welcome Packet

Welcome to your obé Personal Training journey! Before you dive in, we’ve compiled the following resources and tools to help you adopt a holistic approach to movement, lifestyle, and wellness. Beyond that, we’re ready to help you optimize the time you spend working out, cheer you on, and be your best accountability support.

About obé Personal Training

obé Personal Training was created to bring you a deeper level of accountability and support on your fitness journey.

How it works

The foundation of your personal training plan is strength, which is key to maintaining (or building) muscle mass and strong bones, improving your metabolism, and boosting your longevity. Based on the goals you set on your intake quiz, we’ll populate the best progressive class series to get you there. 

Think of each month of your training plan as an individual phase with three strength-based progressions designed to be completed in a specific order. Why is this format so effective? Your training plan incorporates progressive overload—a training technique that nudges your body to adapt and evolve by incrementally increasing the challenge (and stress) it faces over time. 

Over the weeks, you’ll challenge your muscles and stimulate change by increasing load (weight/resistance), increasing volume (sets/reps), increasing intensity or complexity, decreasing recovery, and more! Overloading the muscles causes adaptation, which leads to results. Playing with these variables in a structured way allows you to lift heavier weights, complete more repetitions, or perfect your exercise form gradually (and safely!). 

And of course, we’ll also add cardio plus recovery suggestions—as well as any special fitness focus you’re looking for—to keep your routine perfectly balanced. 

Your partner in accountability

Your coach is here to guide you every step of the way: answer any questions you may have, give you specific guidance, motivate you on days it’s tough to show up, and celebrate your wins. They’ll work with you to set up your weekly routine with the best mix of strength-based, progressive classes, cardio, and recovery to bring you closer to your goals. 

Besides checking in on how you’re feeling, they’ll be able to view your health metrics (like your heart rate) to assess how the training plan is working for you. If you have a wearable device, you can sync up Health Insights to track your trends. If not, your coach will work with you to assess your progress in other ways!

More than movement

While your coach is there to motivate and push you, they’re also there to make sure you rest and recover adequately. They’ll work with you to plan your rest days, whatever they may look like for you. And of course, they’ll go beyond movement to level up your holistic well-being. 

Whether stress management, nutrition, sleep, mindfulness, prehab/mobility, or anything else is top of mind, they’ll tune in to understand what you’re missing and what you’re looking to improve. After all, healthy habits work together. Through personal training, we’ll create long-lasting habits and results that improve your quality of movement, your strength, your health span, and your energy. 

Everyone’s personal training journey is different, and we can’t wait to see what yours looks like!

Getting started

 You don’t have to wait to meet with your coach to begin your journey. Here’s what to do:

1. Check your iOS mobile app: Make sure your obé mobile app is updated with the latest version.
2. Finish your quiz: If you haven’t already, take your personal training onboarding quiz. 
3. Schedule a call: Set a time to chat goals with your coach and further customize your plan.
4. Do a movement assessment: Sometime before your call, make sure to film the 5 functional movement patterns listed below. The goal is for your coach to see your baseline and tailor your plan to your abilities! Don’t sweat, we’re not expecting perfection. You’ll want to send back short videos (30 seconds or less) of the following in the chat. **Please make sure we can see your full body, including your feet (the small details matter for us!):

• Deadlift (filming angle: profile/side view)
• Squat (filming angle: front facing + profile/side view)
• Overhead Press (filming angle: front facing + profile/side view)
• Pushup or Plank Hold (filming angle: profile/side view)
• Reverse Lunge (filming angle: front facing + profile/side view)

5. Start training: You can start following your personalized fitness plan—which is built based on the goals you set on your quiz—ASAP. Find it under ‘My Schedule’ on the mobile app and web app. This initial plan is your starting point, and you’ll work with your coach to continue customizing your plan along the way! 
6. Check-in and track progress: After each session, be sure to check in with how you felt, what weights you used, what challenged you, and what felt easy. If you’re busy, your coach can review any post-class notes you leave, as well as your wearable data (if you have a wearable). Please make sure to track any activities you do outside obé with the activity tracker (tap the + on the lower right-hand corner of the app). 
7. Video call check-in: Each month, you’ll check in with your coach via video chat. Come to this call with feedback, thoughts, and ideas about your progress and how you can level up or scale back as necessary. 
8. Additional movement assessment: Depending on the structure of your training plan, your coach may add additional movement assessments to monitor improvements in your movement quality!

FAQS

Do I have to take the classes in order?

Yes, this is a progressive plan and the classes should be taken in the correct order for best results! 

What will be covered during my intro call?

This call is for you both to get to know each other. You’ll also optimize your training plan, set your goals, and outline support for accountability. 

Here are some topics you can cover on the call:

• Daily life—work, life, family, kids, hobbies, stress, etc.
• Your fitness experience and current workout schedule.
• Your fitness preferences—what types of classes or activities you enjoy (or don’t!).
• Goals—short-term or long-term—you’re looking to achieve through personal training. 
• How you like to feel during and after this experience.
• Lifestyle goals and habits we can work on to support your fitness goals.
• Feedback on your movement assessment!

What is and isn’t in the scope of my obé coach?

Your coach will: 

• Support your wellness journey through smart, realistic, measurable goals!
• Be your best accountability partner.
• Share tools and resources for all things fitness, health, and wellness.
• Help you make sense of observations and data around your progress.

Your coach won’t:

• Schedule all your classes for you—you have the power to shift your schedule directly on the ‘My Schedule’ tab!
• Provide technical support for the obé platform or app. Please reach out to vip@obefitness.com for any issues.

Though your coach can set up classes to help support your wellness and lifestyle goals, they can’t replace a mental health coach, nutritionist, or medical professional. 

When can I connect with my coach?
You can expect to hear back from your coach within 24 hours via Chat on business days (Monday-Friday). Feel free to share your progress, learnings, challenges, and wins along the way!