What is HIIT (High-Intensity Interval Training)?

It's a thing now. A big thing. HIIT combines intense, high-energy bursts of activity with short periods of lower-energy activity, followed by a cool-down. (Okay, let's be honest, there isn't a whole heck of a lot of low energy during a POD workout, but there's just enough to keep your heart racing and provide the benefits of HIIT. We know what you're going to ask next - what are the benefits? Keep reading, grasshopper).


What are the benefits of HIIT?

So glad you asked! Fitness experts have cited higher calorie burn in a shorter time, and a faster metabolism that leads to calorie AND fat burn that continues for the 24 hours following the workout (also known as an “after burn effect”). Other side effects include: athletic endurance & increased awesomeness.


What kind of weight training are we talking about? Am I going to become a monster?

Not unless you want to. Our resistance training includes the use of hand weights, resistance straps, Olympic bars, and all kinds of equipment to keep it interesting. Our workout is designed to keep you moving through a series of exercises that will tone and sculpt your body. If you want to get really toned, you'll choose weights just heavy enough to make your muscles burn for 1-2 minutes of repetitions (our instructors will help you determine that weight). If you want to bulk up, you'll want to gravitate towards heavier weights that you can't lift for more than 8-12 reps. Whatever your goal, you can achieve it at POD.


Why does your workout change each day?

Each day at POD is dedicated to different parts of your body, so you can attend class on the day that corresponds to the part of your body you want to focus on (and reduce the risk of injury by over training the same body part). This sequence never changes, so you always know our schedule, which makes it easy to attend on your favorite days. For best results, come five days and you'll get the full body attention that you crave. Here's a round-up of our schedule:

Arms & Abs
Legs & Butt
Full Body
Chest & Back
Hard CORE (abs, baby, abs)
Full Body

 The truth is that you're going to get a little of everything on each day, particularly your core, because a strong core is the foundation of a healthy body.


Will I die?

Eventually, unless you know something the rest of us don't. Study after study shows that everyone dies. But study after study also shows that people who exercise regularly live longer, healthier lives. But you won't die at POD. With regular exercise you'll live longer and stronger. At POD you can go at your own pace. Whatever level of fitness you are at, you will get a great workout. Our trainers modify workouts for beginner, intermediate and expert levels, but you are welcome to exercise at any speed you can. What's important is that you push yourself to YOUR limit. Work outside of your comfort zone. That's where the changes happen.


What can I expect to encounter in a POD class?

You can expect to sweat. A lot. POD combines equal length intervals of cardio, weight training, and resistance exercises in a 30 minute workout that can burn mucho calories. Your mileage may vary, but we've seen clients burn from 400 to 1,200 calories, depending on their weight and effort level. All this is combined in a comfortable environment with flattering lighting and the best sound system pumping a mix of music that is guaranteed to keep you moving.


Do I need to get in shape before starting POD? 

We hear this one all the time. What kind of workout would it be if you had to be in shape BEFORE getting in shape? People start POD at all levels of fitness. But in time, they are all fit because of POD. Want to see some examples? Here are some great stories of people who came to POD to improve their health and their bodies. Some were athletes when they started, others had never worked out before. POD Exercise is for everyone.

What class should I take first? Do you have a beginner's class?

Every class is a beginner's class and an expert's class and everything in between. The instructor gives suggestions for every level of fitness and experience. And you can start with any class on any day. You might want to begin with a class dedicated to the body part you most want to change. When you arrive in class, let the instructor know that it's your first POD class so he or she can guide you through the process. It's a good idea to arrive 15 minutes early for your first class to sign up and check-in.

Are you going to yell at me?

Yes, but only to give you a shout-out and to cheer you on! We just can't contain ourselves when we see a member of our POD family kicking so much butt. We're really really nice, pinky swear! Our trainers may look intimidatingly muscular, but they are here to support you, motivate you, and get you to your goals. We are here to Pump. You. Up. In every way - inside and out.

How clean is the Gym?

DING! That was the sound of the glint of light shining off the spotless floor. We clean our floors, POD’s and equipment between every class, and sometimes during class as well. We also provide clean mats for each class for you to use in your POD.

How old do I have to be to come to POD?

18 is the magic number at POD Exercise. If you can vote, grab your coat! (It was either that, or "you can be a dreamboat.") But if you are 16 or 17 and your parent or guardian signs for you, you are also welcome to join us.

What is your cancellation policy?

If you cancel any class, at any time, you must drop and give us 30 burpees. No matter where you are. And don't give us 26, because we're watching you. Just kidding. A class can be changed or canceled prior to the start of the scheduled class time. You must be physically present 5 minutes prior to the start of class or your spot will be given away to waitlisted clients. This helps to ensure that we can accommodate all of our clients who would like to get their POD on.

Do you allow walk-ins?

Walk in, run in, fly in (we have cubbies for your jetpack), however you can get here, we want you. Keep in mind that some classes are fuller than others, so you might not get a spot if you don't reserve in advance. But we often have no-shows as well, so your chances of getting a spot are pretty good. They're better if you get yourself on the schedule ahead of time.

Will you watch my newborn/toddler/child/teen while I'm working out?

How cute is he/she? Kidding. We'd love to say yes, but we're not currently set up for that. Our staff is in constant motion, and won't be able to keep an eye on your bundle of joy/drool/energy/angst. POD Exercise is a wide open space and there are cool looking bars and shiny things that make it incredibly difficult for your kiddos to sit still. We have partnered with a local Play Care center who are perfectly happy and able to fully entertain your little one while you get your quick 30 minute workout in. Please call us for details on this matter.

Can I work out at POD if I have an injury?

As long as the injury isn't decapitation, there's something at POD you can do. First, speak with your doctor about what you should and shouldn't do. If the doctor clears you, mention your injury to the instructor when you arrive. The instructor can help you with modifications based on your situation. Just pay attention to your body and don't do anything that hurts your injury. Actually, even a decapitation doesn't have to prevent you from a good workout - there's always Romanian headlifts. Bud-dum-bum.

What should I eat before class?

Most nutritionists recommend eating something 30-60 minutes before class to give you energy to make it through the workout and protein to build and tone muscles. Just make sure you don't get too full. Eating a big meal before working out is a recipe for disaster. Try something that it is in the 200-300 calorie range and includes some sugars, carbs and protein.

What should I eat after class?

Protein, protein, protein! And in case the fourth time is a charm...PROTEIN! Studies differ a bit on how long your optimal window is for protein consumption after a workout (some say 30-60 minutes, other say the first four hours), but all agree that the sooner you consume some protein, the better. Why? When you work your muscles hard, you are breaking down muscle. You need amino acids, found in protein, to repair those muscles. This is what tones your body. Also, more muscle means faster metabolism, and that means more calorie burn throughout the day, even when you're sitting on your butt. If you ask us (and you just did), the best way to get your protein is with a liquid infusion - a protein shake, right after class.

What kind of eating plan/diet do you recommend?

POD does not endorse any particular meal plan. Our clients and trainers practice lots of different eating plans that work well for them. No matter the "diet," most of our trainers follow a whole food plan, eating foods that have not been processed to the point where they are no longer recognizable. Think lots of fruits and veggies, proteins, and whole grains. With an occasional cheat meal to keep one sane.

I just gave birth - can I do POD?

Well, first ask your doctor. But we can tell you that we've had moms coming in one week post-partum, and moms-to-be working out until days before they gave birth. Make sure your doctor knows what a POD workout entails (plyometrics and weight training) and find out what you're cleared to do. But new moms deserve extra love and attention, and we promise to give it to you.

How often should I go to POD to see results?

Coach Luke & Nadia recommends 5 classes per week as an optimal number, with 3 classes per week being a minimum. If you're only coming twice a week, every time might feel like your first time again. Keeping steady means building endurance. You can certainly take more than 5 classes per week, and many of our “POD’ians” do, but we recommend a rest day to give your sore muscles time to repair themselves (that's when they grows!). WARNING: You may become addicted.

Why am I gaining weight?

Deep breaths, this can happen, and it's not bad news. If you've been weighing yourself all your life, you've been doing it wrong (no offense). The best way to check your progress as you improve your body and health is not by monitoring your weight, but by monitoring your measurements. As you work out more, you will gain muscle mass and lose fat. This will give your body the tone you're looking for. So if you gain weight, it will be the kind you want - muscle that speeds up your metabolism which leads to more calories burned throughout the day. So don't measure your weight, measure your waist, your chest, your arms, your legs, your butt. And check how your clothes are fitting. You will also probably put on a little water weight since your sore muscles will be retaining water. Ask about our Progress Chart Program during your next visit, we can help you take down all those right measurements.


How long should I expect it to be before I see results?

True “POD’ians” see results fast. If you are going 3-5 times a week, expect to notice a change in your body before the first month is out. Your loved ones will probably see a difference in 2-3 months, and your friends (the observant ones, and the ones who have a crush on you) will probably notice in 4-6 months. But you will notice a psychological change almost immediately. You'll feel better about yourself, you'll be more motivated to work out, and seeing the heads whipping around as you stroll by doesn't exactly hurt your ego.