Frequently Asked Questions (FAQ)

How is Koi Fitness different from other bootcamp-style programs?
While maintaining the highest level of professionalism, Koi Fitness offers high-caliber trainers that hold the highest levels education, certification and experience in the field. This type of small group outdoor training is still relatively new to the exercise industry, and Koi not only has great depth in trainers and instructors, but greater total experience than any other program of its kind. Each trainer has gone through an intensive training period and undergoes frequent testing to ensure that the best possible service is being provided to each client.

What are the workouts like?
Each workout is unique, but is generally comprised of warm-ups, pull-ups, push-ups, sit-ups, squats, lunges, intermittent running, resistance training, agility exercises, and more. There are four workouts a week, each focusing on a specific fitness area such as flexibility, core strength, power, endurance, balance, speed, and agility. We have created a formula that targets specific types of running, resistance training, flexibility, and core training on each day.
The workouts progressively increase in volume over the six-week session to keep pushing your body to new levels of fitness.

Can I go to different locations and times?
Koi Fitness is a program. It requires structure and commitment from both the instructor and client. Being consistent with times is part of what makes it work. We also offer classes at many differnet locations and times to fit into your scedule. Click here for our schedule of times and locations. You can also see our calendar for dates that work for you. So, while we prefer that you show up to the same time and location since you’ve been assigned to a group, if your schedule doesn’t allow you to do so, our instructors can sit down with you and work out a way for you to get maximum benefits with different time slots.

How many participants are there during each session?
We limit each training group to about 10 individuals per instructor. Each member is placed into a small group based on fitness level: beginning, intermediate and advanced.

How do I know what level to start at?
At the beginning of each session we assess each individual’s fitness level. We place you in groups with peers who have similar fitness levels and goals to help motivate and challenge you. Each group is designed to give you the best workout possible while providing a safe, non-competitive and supportive environment.

Do I need to be in shape or at a certain fitness level before I sign up for Koi Fitness?
No, that is the whole reason we are here: to help you get in better shape and improve your overall fitness. However, when you complete our online registration form, you will be asked some basic health questions that will help ascertain if you may not be ready to join Koi Fitness at this time. Once you complete your registration, a Koi Fitness staff member will follow up with you to review your responses to those questions.

What types of people sign up?
Koi Fitness attracts individuals at every level including beginners trying to advance their fitness goals, semi-fit people, individuals who have done bootcamp type exercise classes for years, as well as hard-core athletes. We have worked with runners, rock climbers, post-collegiate athletes, triathletes, weekend warriors and people who have never seen a pair of running shoes in their life. The ages range from 20 to over 50.

I am already in shape; will I get anything out of your program?
Yes. Since we have multiple groups training at different levels during each class, we cater to people of all fitness levels. Many individuals find that the cross-training aspect of our program increases their performance in other sports or activities. Our instructors will push you to get maximum results—whatever your level of fitness.

How much running is involved?
The amount of running you do is determined by which group you’re assigned to, as well as your personal goals. Depending on the group level, there can be anywhere from 0 to 5 miles per day. If you have never been a great runner, don’t worry. There are many successful members who started by walking during the running portions of the workout. We never place you in a level where you will need to run in order to catch up with your group and can accommodate those with running limitations during most sessions and locations.

Are there weights involved?
Not typically. There are times when we provide weights, but most of our strength training is done with resistance bands, medicine balls and body weight, similar to what is commonly seen in gyms or physical therapy centers.

Will I be sore all the time?
You may be sore for the first couple of days. Soreness will diminish as your body adapts to the training.

When will I see results?
Each person is different and each body will show results in different areas. With our combination of exercise, dietary plan and nutrition tips, individuals typically start to see results during the 2nd half of the program. Results at the end of the six week program are measured by another assessment to compare against the first assessment scores.

How long are the classes?
Each class lasts exactly one-hour. At certain times of the year, we offer a special session called Extreme Week in which the classes are 90 minutes long

What should I bring to class?
Wear comfortable workout attire such as a long-sleeve T-shirt, gym pants and a light jacket along with sturdy and supportive running shoes or cross-trainers. We will be doing sit-ups and push-ups on pavement, so keep in mind that you will get dirty. During the colder winter months, it’s good to bring a hat or gloves. We provide headlamps when it’s dark out, but you may also bring your own.

What should I do to prepare for the assessment?
To ensure that we’re able to conduct the assessment in an effective, efficient and accurate way, we suggest the following steps. First, wear comfortable, lose-fitting clothing, preferably shorts and a t-shirt.  Layer up if it’s cold, but be ready to strip down. Second, drink plenty of fluids over the 24-hour period preceding the test and avoid tobacco, alcohol and caffeine for 3 hours prior. Keep food to a minimum and avoid exercise or strenuous physical activity the night before, or day of the test. Also, be sure to get an adequate amount of sleep the night before your assessment.

What do you do when it rains?
We workout rain or shine and will utilize covered areas as much as possible to avoid heavy rain. We will not compromise your safety. Our instructors are well versed in what it takes for a safe, sane, but intense workout.

How do I register for Koi Fitness?
You can register by clicking here or visiting the registration link at the top of this page. You can also call us at 415-317-6565 to register over the phone.