I haven't exercised in years. Is it safe for me to start? Absolutely! We specialize in working with adults who are at any and all ability leves. Every new member receives an initial assessment where we discuss your health history, any concerns, and create a safe starting point.

What if I have physical limitations or chronic conditions? This is our specialty. Whether you're managing arthritis, recovering from joint replacement, dealing with autoimmune conditions, or working through other health challenges, we create personalized modifications for every exercise. Lauren herself manages an autoimmune disorder and understands firsthand the importance of adapting training to honor your body's needs.

I'm intimidated by gyms. Will I feel out of place? Not at all! Fuel and Forge isn't a typical gym. We train in small groups of no more than 6 people in a private, welcoming environment. There are no mirrors everywhere, no intimidating equipment, and no judgment. Many of our members tell us they feel like they're working out with friends in someone's home.

How is Fuel and Forge different from other fitness programs? We combine professional fitness training with whole-food nutrition coaching, all wrapped in a supportive Christian community. We don't do one-size-fits-all programs. Every workout is adapted to the person.

What does "holistic approach" mean? We believe true health involves more than just exercise. We address nutrition, stress management, sleep, spiritual wellness, and community support. We look at how all aspects of your life affect your health and help you make sustainable changes that go beyond the gym.

What does a typical session look like? Each session begins with a specific warmup based on what we’re doing that day. The main workout includes strength training with appropriate weights, resistance bands, or body weight exercises - all modified to your ability level. The pace is steady but never rushed.

What if I can't do certain exercises? Every exercise has multiple modifications. Can't get on the floor? We'll use a bench. Shoulder issues? We have alternatives. Bad knees? We know exactly how to work around that. We've worked with members who have had hip replacements, knee surgeries, shoulder repairs, and various other limitations. There's always a way to keep you moving safely.

How often should I train? We recommend starting with 2 sessions per week to allow your body to adapt and recover properly. As you build strength and endurance, you might increase to 3 sessions. Recovery is just as important as training, especially as we age, so we help you find the right balance.

Will I be sore? Some muscle soreness is normal when starting a new program, but we're careful to progress gradually. We teach the difference between good soreness (muscles adapting) and bad pain (potential injury). We always start conservatively and build slowly to prevent excessive soreness or injury.

Do I have to follow a strict diet? No strict diets here! We teach sustainable, whole-food nutrition that works with your lifestyle. We focus on adding nourishing foods rather than restricting everything you enjoy. We'll help you understand how food affects your specific health conditions and goals, whether that's managing blood sugar, reducing inflammation, or improving energy.

What if I have dietary restrictions or food allergies? We work with all dietary needs and restrictions. Whether you're managing diabetes, have food allergies, follow a special diet for medical reasons, or have strong food preferences, we create nutrition guidance that works for you.

Do you provide meal plans? Yes, we provide sample meal plans based on your individual needs and preferences. More importantly, we teach you the principles of healthy eating so you can make informed choices independently. We focus on simple, realistic meals that don't require hours in the kitchen.

Why do you require a 3-month commitment? Real transformation takes time. Three months allows your body to adapt, habits to form, and results to become visible. It takes about 12 weeks for new behaviors to become routine and for you to start seeing and feeling significant changes. This commitment is for your success, not ours.

Can I do just training or just nutrition coaching? For the first 3 months, our training and nutrition coaching are intentionally paired together. We've found that addressing both movement and nutrition simultaneously creates the best foundation for lasting change. Exercise without proper nutrition won't yield optimal results, and nutrition alone misses the strength and mobility benefits your body needs. After your initial 3-month commitment, we offer month-to-month options that can be customized based on your individual needs and goals.

What if I need to miss sessions due to travel or illness? Life happens, and we understand that. We work with your schedule to help you make up sessions when possible. For extended absences due to health issues, we can discuss freezing your membership temporarily. Communication is key - just let us know what's going on.

What if I have surgery scheduled? We can freeze your membership for up to 3 months during recovery. This requires a 15-day notice, and you will be billed for any set draft within those 15 days. After the 3 months if you have not resumed payment, it will automatically resume and finish out the remaining drafts. When you're cleared by your doctor, we'll create a gentle return-to-exercise program that supports your rehabilitation. Many members find our post-surgery recovery programs instrumental in getting back to full function.

Can I bring my spouse/friend? Absolutely! Many of our members train with spouses or friends. Exercising with someone you know can make it more enjoyable and increase accountability. We offer small group sessions that are perfect for couples or friends who want to support each other.

Do you offer refunds? No. Our services are physical: training and coaching. There is nothing to “return.” Results are dependent on first and foremost your adherence to the nutrition plan and your consistency with workouts. There are many reasons why one may not see progress right away. One that is deeper than what we can see from the outside. Lauren is not solely responsible for the outcome of your success.

How soon will I see results? Everyone responds differently, but most members report feeling stronger and more energetic within 2-3 weeks. Visible changes typically appear around 6-8 weeks, with significant transformation by 12 weeks. Remember, internal health improvements often happen before external changes become visible.

What kind of results can I expect at my age? Age is not a barrier to improvement! Our members regularly report increased strength, better balance, improved flexibility, more energy, better sleep, reduced pain, improved blood work, and enhanced quality of life. You might be surprised by what your body can still achieve.

What if I don't see progress? We continuously assess and adjust your program. If you're not progressing, we look at all factors: training consistency, nutrition, sleep, stress, medical issues, and medications. We work together to identify and address any barriers to your success.

Do you work with my doctor? We encourage communication with your healthcare providers and can provide progress reports if requested. We often work with members who are following physical therapy protocols or managing chronic conditions under medical supervision. We see ourselves as part of your healthcare team.

What if I have high blood pressure or heart conditions? With doctor's clearance, exercise is often one of the best things you can do for cardiovascular health. We monitor intensity carefully, teach you to track your own exertion levels, and modify exercises to keep you in a safe heart rate zone. We've successfully worked with many members managing cardiovascular conditions.

I have osteoporosis/osteopenia. Is strength training safe? Yes! Strength training is actually one of the best things you can do for bone health. We focus on weight-bearing exercises that strengthen bones while avoiding movements that could pose risks. We're trained in safe exercise protocols for bone health conditions.

How do I start? Book a free consultation where we'll discuss your health history, goals, and concerns. This no-pressure conversation helps us understand your needs and allows you to ask questions. If we're a good fit, we'll schedule your first session and begin your transformation journey.

What should I bring to my first session? Just bring water, comfortable workout clothes, and supportive shoes. We provide all equipment. If you have any medical clearances or recent test results you'd like to share, bring those too. Most importantly, bring an open mind and willingness to try.

I'm nervous about starting. What should I know? Every member felt the same way! You'll find a welcoming, supportive environment where everyone remembers being a beginner. We go at your pace, celebrate small wins, and remind you that showing up is the biggest victory. You're never too old or too out of shape to start improving your health.