Get Healthy Without Dieting or Needlessly Extreme Workouts. Build Strength in a Supportive Small Group Atmosphere and Learn Simple Nutrition Changes to Help You Reach Your Goals.
I don’t know about you, but most people considering starting a fitness program are looking to do one or more of the following:
1) Shed body fat.
2) Become more active and reap the long term benefits of exercise and nutrition changes.
3) Find out how strong they are and build confidence as they get even stronger.
The typical approaches are helpful to some degree but have a few major drawbacks.
First, workouts are often either extreme sweat-fests that leave you constantly sore and achy… or barely challenging with pink dumbbells and “toning” exercises. This makes it so motivation is short lived. Both extremes interfere with your long term motivation.
Second, they focus excessively on how many calories are burned *right now* and use short-term dietary strategies rather than set you up with the skills that will enable you to have lasting success.
With my training and nutrition programs, you develop the skills that enable you to feel motivated and see results in the short-term, but also set you up for long-term success.
Here are the 3 Pillars to my Fitness System:
Pillar #1 – Maximizing the percentage of weight lost from fat with effective strength training. When you’re losing weight, your body doesn’t just burn away body fat – it also burns muscle tissue. By focusing on building strength with the biggest bang-for-your-buck exercises, you preserve your muscle tissue so that when you lose weight, more of that weight is fat. By using exercise primarily to preserve muscle tissue, it makes it so people don’t need to lose as much weight to lose the amount of fat they want to lose. It also prevents your metabolism from slowing down too much (since muscle burns more calories per day than fat does).
And on the other hand, as you get stronger, you will be able to burn more and more calories over time.
Do you see now why focusing purely on burning as many calories as you can today is a short-sighted strategy? Instead, we can maximize the percentage of weight that is lost from fat and create a foundation that will enable you to get better results with time. I will teach you how to safely perform the most effective exercises (making any modifications as necessary).
Pillar #2 – Making movement a regular part of your life so that you burn more calories and get the health benefits of exercise throughout the week. We lay this foundation by default with sane and sensible strength training, where you are motivated to keep going (and your body is willing to go along for the ride). It’s tough to workout when you don’t enjoy it. It’s even tougher when you’re injured from needlessly extreme workouts. The right workout strategy can make the difference between exercise being something you feel you “have” to do and exercise being a normal part of your active lifestyle. I can also help you find other ways to make daily movement happen.
Pillar #3 – Making nutritional changes that are scientifically sound and focused on sustainability, so that you will no longer feel like you are always spending willpower to meet your goals. Have you ever tried eating 6 small meals a day? Or removing carbs completely? Not very enjoyable, right? Well, they’re also completely unnecessary for meeting your goals (and often counterproductive). The nutrition changes that are the hardest to make are the ones that aren’t worth making in the first place. Nutrition doesn’t need to be complicated, you just need to implement simple strategies in the best ways for your body and life. The “knowing” is the easy part. The hard part is in making the actual changes. I will help you make it easier.
Small Group Personal Training at the East Oakland Backyard Trap Bar and Metal Club™
*Bruno, pictured on the right, does not participate in training sessions as he is not taking new clients.
The most effective lifestyle changes occur in small, supportive communities. Because of this, training primarily takes place in a small group format.
The East Oakland Backyard Trap Bar and Metal Club is my tongue-in-cheek name for my backyard, where sessions take place. A trap bar is the barbell-ish thing in the picture on the left above – we don’t really use it all the time, I just felt like spoofing gyms that are named after a single piece of equipment. The Metal part is serious though – there shall be no Nickelback or dance song remixes played in my backyard.
With small group training, you get a lot of personal attention (but not so much that it feels weird), while also getting the motivation and accountability that comes from working with your ‘team’.
Small group training isn’t about competing with one another (though if you’re secretly competing with people in your head, I guess I can’t outlaw that). It’s about harnessing the power of a positive community and group support so you can push yourself to the degree you’re ready for.
Weights and exercises can be changed as needed, so all sessions are beginner-friendly. The only requirement is that you show up with a positive attitude (positivity makes the group stronger, which means better results for everybody).
What a session is like:
- Absolute limit of 6 people per session (typically more like 3 people)
- 5-10 minutes of “self-massage” techniques such as foam rolling to loosen up, decrease pain, and help get focused on the upcoming workout.
- 10-20 minutes of mobility (range of motion), activation (getting the right muscles to turn on), and other warm up exercises.
- 20-40 minutes of picking up heavy things and doing stuff that makes you sweat. Our mission is to aim for the minimal effective dose – enough challenge to produce results but not so much to leave you lying in a pool of sweat and feel sore all week.
- 5 minutes of stretching, putting things away, and/or talking about food.
What Other People Are Saying:
“With so many trainers out there it can be difficult to choose. Let me help you: choose Sean Flanagan. Sean’s approach to training and nutrition is sound and science-based. He will help you reach your goals the safe and sane way. He also plays really good music.”
“When choosing a personal trainer, a lot of considerations need to be made – it is important to find someone who will push you (to the right extent anyway), finding the right environment, and working with someone you are comfortable with and is knowledgeable. For me when I was first looking to get out of my comfy couch/minimal effort gym routine, I wanted to work in a group setting (as it’s more affordable) but knew I needed the discipline of having someone watch my form and push me on. Sean’s small group training sessions were just the right fit. I worked with other women of various strength levels in a setting where I didn’t feel judged by them at the same – and especially not judged by Sean.
I worked with Sean for three years and found him to be knowledgeable about maintaining the proper form while working out, how different diets can affect the body, and most importantly, ready and eager to research any question I had that he wasn’t sure on. If you’re looking to start a training program or to get back in the game, Sean’s program offers the right level of work in a setting where you feel accountable for your progress as opposed to feeling stressed to conform.”
“My overall experience with Sean’s training sessions and personal coaching has been impressive. He takes time and consideration if you need to modify exercise due to a limitation you may have. He finds ways for you to obtain the results you want even if it needs to be altered a little for your current condition or restriction. It’s been a great health and fitness experience working with him and I’d recommend Sean to anyone that’s looking to see results in their personal goals for health and fitness.”
Location and Schedule Info:
The East Oakland Backyard Trap Bar and Metal Club is a 5-minute drive from downtown San Leandro and 10-15 minute drive from Berkeley, Alameda, and downtown Oakland. The exact location is given upon scheduling your first session.
Sessions are officially an hour long, but often run 15 minutes overtime (such as when new exercises are introduced). Please let us know if you have time constraints so we can best accommodate you.
New groups are currently enrolling and additional time slots will become available based on demand. If there are other mid/late morning or evening times that would work for you, let us know and we’ll consider it. The current times are:
Tuesdays and Thursday 11am
Tuesdays and Thursday 6pm
1-on-1 Personal Training *- 100 per session to 899 per month
1-on-Nutrition Coaching – 277 to 499 per month
Small Group Personal Training w/ 1-on-1 Nutrition Coaching* – 377 to 447 per month (a $177 savings)
Small Group Personal Training* – 147, 277, or 347 per month (1-3x per week)
*Monthly 1-on-1 personal training options include 1-on-1 nutrition coaching (without phone support). This is the format included in the small group training + nutrition coaching bundle. The option to upgrade to phone support is available.
Try a Week of Small Group Personal Training and 1-on-1 Nutrition Coaching for Free (a $100 value)
Fill out the form below to join my email list and get a free 1-week pass. I’ll be in touch via phone within 48 hours.