Frequently Asked Questions (FAQs)

Our rate structure is similar to that of an attorney. When we are working with you or on your "case" those are billable hours.  We also have different levels of gym memberships.  Please see "Memberships" for more details.

Here's how the system works. First we send you A LOT of questionnaires. The questions cover virtually every aspect of your subjective life. Once you answer them you send them back to us, we review your answers. From this information we tailor your physical assessment to meet your needs. For our end of the process we require a minimum of 24 hours from when we receive the paperwork until we perform the initial assessment.  The assessment will last at least two hours and could go for six, although that is very rare and is reserved for very complex situations.

Once we gather all that info (assessment and questionnaire) we design you a program and schedule a time to teach you that program. This usually takes us at least 24 hours.  Depending on what you goals are we may design you 2-3 programs or as much as 2-3 months of programs and structure out your entire training year into phases.

Please be advised that you should take a couple of hours to complete the questionnaires.

Yes. They are limited in number and they are scheduled. Every member has a scheduled two hour time window in which they are allowed to workout. They will have complete access to all Conscious Fitness amenities such as the weight room, kitchen, and showers.

By keeping all memberships scheduled, it allows us to keep a private atmosphere. We maintain strict control over the number of people in the gym at any given time. All paid members of Conscious Fitness, LLC will receive a key code at the beginning of each month that will give them access to the gym. We want our clients to have access to the most well equipped gym in Raleigh without the crowds or hassle.

We have several different types of memberships.

We don't typically work with large groups (greater than 2 or 3). The primary factor being that people are different with different needs. The system used at Conscious Fitness is about addressing individual needs. That is why we succeed where so many others fail; we focus entirely and completely on the individual. We apply a highly effective system of individual assessment and appropriate exercise program design that does not translate into a group setting. We do offer semi-private training for clients who have similar goals.

Frequency is a variable determined by the goal of the client.  Too much is overkill and is counterproductive while not enough will not be sufficient to stimulate an adaptation response in the body.  Generally, two times per week is adequate for maintenance; three times per week will allow some progress and four times per week is ideal.

When the desire of the client is improved performance, we will tend to use heavier weights. When the desire is body composition change, we will use slightly lighter weights with more repetitions. Endurance requires lighter weights still and increased repetitions.

The important thing is not so much to pay attention to the weight, at least not initially. Weight is secondary to all of the other variables in an exercise program such as: repetitions, sets, tempo of movement and rest periods. Whatever weight satisfies these variables is the appropriate amount.

Oh if it were only that easy!

If it is a concern of the client, all programs for that client will not induce increased muscle mass. It is worth mentioning however that often when a client feels as if he or she has gotten bigger, that is in fact an illusion created by a reduction in body fat. When he or she can all of the sudden see their muscles, the thought is that he or she has gotten bigger when actually they are just leaner so the muscles are now more evident.

We recommend drinking one half of one's bodyweight in fluid ounces of water daily. For instance, if the client weighs 100 lbs, he or she should drink a minimum of 1.5 liters or 50 fl/oz of water daily. We are strong advocates of drinking water with high mineral content; at least 200ppm (parts per million). Some good brands are Evian, Fiji and Volvic. We do not advocate the use of alcohol, diet drinks or artificial sweeteners, and we suggest at least 90% of all fluids consumed on a daily basis be water and served at room temperature rather than cold.

Supplements should be just that, supplements. If a client has documented nutritional deficiencies we will first address their nutritional intake.  We are advocates of supplementation because it is usually necessary in order to expedite the results of our clients. 

John Cowell is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) with the National Strength and Conditioning Association (NSCA) as well as third level (of four) Corrective and High Performance Exercise Kinesiologist (CHEK III). He is also a Certified Metabolic Typing Advisor and a USA-Weightlifting Club Coach and a Regional Coach with the Poliquin International Certification Program. For more than ten years John has been in the fitness industry as an Elite level cyclist with the United States Cycling Federation and as a fitness expert. Since dedicating his life to training others, John has interned with such experts as Charles Poliquin and Paul Chek. He has worked with some of the best athletes in the world as well as extremely complex orthopedic conditions; and everything in between! He is an author of several articles on fitness as well as a hired consultant and lecturer on the topic.