How it Works
At MK Movement Co., our highly educated and experienced trainers will consider your individual needs and physical traits to customize a fitness plan that is just for you. We minimize the risk of injury with careful assessments and provide nutrition consultations and lifestyle guidelines for a fitness plan that will last a lifetime.
MK. Movements' Personal Training
MK’s approach to personal training differentiates from other conventional training programs
-We will prescribe realistic yet challenging exercise goals so that you can reach your milestone at a sustainable pace
-We continuously research and develop different combinations and applications of training models
-We will try our best to accommodate your schedule and make sure you reach your short and long term fitness goals
PilatesWhat exactly is Pilates? Pilates was created by a German physical trainer, Joseph Hubertus Pilates (1880~1967), as a mean to rehabilitate soldiers returning from WWI. He worked with patients who were suffering from injuries and came up with methods to exercise on hospital beds with metal frames as an early version of an “apparatus”. From then on, he developed and taught this fitness system to become more than a rehabilitation therapy. Coming into the 21st century, Pilates has associated modern medical science with the realm of sports and has become not only a method of rehabilitation but also renown as an area of fitness internationally. What is the best way to begin practicing Pilates? It is most recommended to begin Pilates individually first, as we teach the basic principles of Pilates and focus on the individual needs based off from their own physiological state and underlying issues. Therefore, the client can better comprehend the reasons that are causing physical pain and be mentally aware of unbalanced postures or unhealthy patterns of daily movements. Once proper analyzation has taken place, the underlying principles of the exercises are better conveyed and acquired even after joining group classes. What kind of accomplishments can I expect from MK Pilates? Our current and prospective clients can expect better posture, pain relief, wider range of movement for joints (increase flexibility), improved sense of awareness of the body, and prevention of injuries from playing sports. Also we will assist in preventing lasting symptoms from over-exhaustion of the body while at work. Additionally, our clients can anticipate special care for postpartum symptoms, as well as help in better maintaining homeostasis and mental conditioning How often should I practice Pilates? Pilates impacts your body in a way that you are safe to exercise everyday. In the starting stage, it is especially encouraged to do it more often to create a pattern physiologically and to find a consistent way of doing certain movements for the exercises. On average, 2-3 times per week would be recommended. How would Pilates fix my posture? One of the main goals of Pilates is to maintain the spine at a neutral state while exercising. What this means is that the spine is able to maintain the original, beautiful curve its meant to have while functioning normally. Just from aligning your spine, your torso will relocate to its originally intended position, and your posture will improve naturally as well. When the muscle groups operate at their top capacity and the skeletal structure is repositioned appropriately we can induce correct, healthy posture. Would Pilates help with weight loss? Pilates partially includes Cardio but is mainly dedicated to toning of the body and does differentiate from conventional muscle strengthening exercises. It increases heart rate, body temperature, and activates different muscles of the body. Consistent practice of Pilates will tone and change your body shape. Although there may not be a noticeable difference with your weight, it is very common to experience change in sizes. Can I do Pilates even with injuries and pain? As long as you are not suffering from severe pain, Pilates is a great tool to utilize for rehabilitation. With the correct movements, it is greatly helpful for relaxing and strengthening the surrounding muscles and we make sure that is done by exchanging constant feedback and controlling the pace of the session. Can I join group sessions with pain symptoms? Normally you are welcome to join group sessions if the symptoms are merely at the level of daily discomfort such as stiffness, tightness, feeling tense in certain areas. However, if you have been diagnosed with musculoskeletal system disorders, or if you have strict limitation of movements in a specific angle, group sessions are not available. Even if it is not accompanied by pain, if it your first time with Pilates, you must at least have one private session before registering for group sessions. What type of outfit should I wear? It is best to dress in clothes that reveals your body silhouette so you can check you body alignment, and also doesn’t restrict your movement. Clothes that are too loose or too revealing either from being too short or being too low-cut is better avoided and it is recommended to choose anti-slip sports toe-socks. As common curtesy, please avoid use of strong perfume. Should I replace all of my current workout with Pilates? Pilates is a program which is more focused on muscle strength, flexibility, stability and thus is ideal to combine with cardio exercises such as walking, running, aerobics and/or aqua fitness. Supplementing the routine with additional weight training programs and other types of training is also beneficial. Pilates can be done on its own or as part of an existing fitness routine.
EMSWhat is EMS Training? EMS stands for Electrical Muscle Stimulation and is a tool that physical therapists have been using worldwide over decades’ time to help people recover from surgery or rehabilitate injuries. Low frequency electric impulses started to be used as physiotherapy modality and around the 70s it was incorporated into part of the training programs for sports. In 1972, it was officially applied as one of the training techniques in the Olympics. From 2003 and onwards, EMS combined with fitness and started to be acknowledged for its profound impact on toning, strength-training, and weight loss. EMS training does not apply pressure to your joints and is highly effective in reducing pain symptoms, recovering from injuries in the ligaments such as your knee and shoulder areas. Also after having injuries or surgeries when your muscles get weakened, it is very helpful in healing and rebuilding your muscle mass. How does it feel when muscle contraction happens from electric impulses? It is not painful nor too uncomfortable especially once you get more used to the sessions. The best way to describe the feeling when using the EMS Equipment is more like a soft poking sensation. The level of sensitivity can be adjusted by the trainer at any time. Is the EMS Equipment safe to use? The award-winning XBODY EMS Equipment is equipped at MK for being clinically proven with the most up-to-date scientific results incorporated to the programs. Similar mechanisms are also practiced in applied healthcare programs and EMS is also significantly utilized in clinics for rehabilitation. Known for its safety and effectiveness, this therapeutic modality has been used in clinics for decades for rehabilitation and other health applications. The specialized suit is very comfortable and made to fit you perfectly for any type of dynamic movements without causing any issues during the sessions. Would there be muscle aches post workouts? After the sessions, you may feel fatigue and experience muscle aches especially in the early sessions because the muscles are stimulated and are actively moving. What kind of clothing should I wear? Special undergarment and training suit is worn in order for the electrodes to effectively reach the in-depth, underlying muscle groups. Size ranges from XXS-XXL to accommodate all body shapes and sizes. Undergarment is provided for the trial session but it has to be purchased onward at $35. Is there weight loss program in the EMS training system? EMS Training system at MK is programmed to be great assistance in any kind of slimming diet and weight loss. The electrical stimulation from EMS promotes muscle growth and tightening of the body, as well as treating cellulite effectively during massaging of the tissues. How fast can I see noticeable results? If the workouts are carried out consistently, majority of our clients have noticed difference in their strength and posture after about 3-5 sessions and experience visible changes after 6-8 sessions. The duration combined altogether is under 3 hours even if we combine all these sessions. For optimal results, there must be a healthy nutrition plan with adequate amount of fat, carbohydrate, and protein, combined with the workout sessions. Can I massage with the equipment? The equipment offers a massage program that can pleasantly relax the tired body parts after training. This program helps to eliminate muscle cramps and also contributes in the inhibiting and reducing cellulite. Should I replace my current exercises to EMS Training? EMS Training can be practiced by itself but as it is more of a supplement for weight training, it is recommended to add this to your workout routine. For optimal results, it is recommended to combine with exercises that focus on improving flexibility such as Pilates and/or Yoga.
Personal TrainingHow many times per week do you have to workout? To see meaningful results in terms of fitness and health, it is highly recommended to exercise at least 3 times per week. On average, the suggested time and intensity per workout on a weekly standard is, at least 150 minutes of cardio, 75 minutes of high-intensity workout, combined together in a sustainable mix. Resistance training and flexibility training should occur more than twice per week as well so each training session can be broken down into sub-sections as needed to fulfill these needs. How often should you have personal training sessions? The ideal number of sessions to have per week will differentiate between each client. If you are just starting to hit the gym, you will most likely need to book at least once or twice per week with the trainer for consistent motivation and support. From then on when you can take the initiative to exercise regularly and perform the exercises correctly on your own, you could decrease the frequency to biweekly. At MK, we highly encourage the individuals to acquire the correct exercising methods with the trainers and eventually take ownership over their own exercises. How long would it take to actually see results? This is the most common question received from newly starting clients. At MK, we do not promise unreasonable time frame as this is highly likely to lead to unsuccessful goals and feeling of dreadfulness. The time frame has to be set considering increase in muscle, strength, loss of body fat, changes in overall elements of the body. We first have to estimate around 2 weeks to 3 months for the body to adjust to the new exercise routine. Then as the other alternatives, we consider genetics, physiological adaptation to the routine, amount of effort put into the exercises, consistency, adequate calorie-intake, quality of the calories and variety of nutrition. If you were a male focusing on body fat loss, you can expect to lose around 680-900 grams per week, and 450-680 for female. Muscle is 500% more dense that fat so even if your overall weight increases, the actual body measurements will decrease. In other words, what matters is the amount of body fat and not the number on the scale. Do I have to watch my diet when I am exercising? We do not encourage short-term solutions for weight loss and instead we promote healthier diet and lifestyle. As obvious as this may sound, nutritious diet combined with sufficient exercises will allow the clients to reach their goal much faster than only adhering to either one. When healthy eating and exercising is practiced simultaneously, you can prevent health complications and being overweight for good. By examining the basics of healthy nutrition and the client’s eating diary, we can not only evaluate the nutrition intake but also add sense of responsibility to the client. If you have any medical concerns or dietary complications, it is possible to request assistance from a dietitian for additional support.
Active RehabHow do I start with active rehab? You can start active rehab by letting your ICBC adjuster/claim’s specialist know that you are starting active rehab with MK MOVEMENT CO. After that, you are welcome to schedule an initial consultation below. What happens at the first active rehab session? Your first appointment will be an assessment. Your kinesiologist will ask you a series of questions about your body, your injuries, medical history and function. Armed with this knowledge they will assess your range of motion (flexibility), strength, and posture and may have time to prescribe some exercises for you. What should I wear or bring to an active rehab assessment or session? Wear comfortable clothes for exercising and closed-toe shoes. We also recommended bringing a refillable water bottle. Do Kinesiologists have insurance? Yes, we are covered by the BC Association of Kinesiologists as well as covered for commercial general liability. Our space is also covered by commercial general liability insurance. How long are active rehab sessions normally? Active rehab sessions are normally 45 minutes long and consist of one-on-one time with one of our trained kinesiologists. How much does ICBC active rehab cost? ICBC covers the cost of your first 12 active rehab sessions. MK bills ICBC directly for these sessions. I was in a car accident over a year ago, can I still get funding for an active rehab program from ICBC? ICBC keeps your claim open for 2 years, unless you have already settled. Your doctor can help you determine if active rehab is the right path for you. Talk to your claims specialist regarding how many sessions you have remaining. For any inquiries or more details, please contact the representative at 778-865-3298.
Below are the program options available depending on the individual’s physical abilities and exercise goals
- Functional Training
- Circuit training
- High intensity interval training
- Core strength
- Kettlebell Battle Rope Workout