FREQUENTLY ASKED QUESTIONS
What type of exercise do you do?
Functional Fitness is training your muscles to help one become more efficient in everyday activities as well as develop strength over time. We focus on exercises that assist in everyday living as well as being better athletes, no matter the sport.
Do you do cardio?
Yes. Our class formatting and exercises are carefully selected to provide a variety of levels of cardiorespiratory conditioning. The primary method of cardio we use is what is known as metabolic conditioning, which involves a higher work rate and higher caloric burn during the work time and after, but in a lesser amount of time.
Do you do steady-state cardio?
No. We do not find the value of utilizing steady-state cardio work, or continuous training cardiorespiratory work in a moderate range for a minimum of 30 minutes 5 x per week, in our classes.
In cardiorespiratory fitness, there are 5 training systems: continuous (steady state), interval, Fartlek, super circuit and cross training.
You will find that at MFSD, we leave the steady-state training, which is the “safest” and “most common” type, but also has a lean to boring and lacks in strength, power and muscle building. Steady-state, due to its repetitious nature, also has the propensity to increase injury risk.
We employ interval training due to its fat loss and higher caloric burn potential. A Canadian study found it 9 x more effective for fat loss than steady-state cardio. These types of workouts help reduce injury and allow you to work at higher levels of intensity with fewer rest periods. You work less often but with CV benefits.
We also utilize circuit training and cross training methodologies, which encompass our metabolic conditioning (i.e.…Tabata, WODS, etc.).
We leave the “steady-state” cardio (long distance running, if that is your sport) to you!
Are your classes intense?
Our classes are as intense as you make them. Because we train all levels of athletes (deconditioned to elite), the level of intensity in a given class will vary just as much. The energy associated with the convergence of varied levels of athletes provides a unique atmosphere that keeps most of our athletes motivated from start to finish! The bottom line on intensity is that we never ask of you, nor do we expect you, to do any exercise or activity that causes you pain, brings you discomfort or makes you feel uncomfortable in any way. If watching a woman who cannot perform even one push on her knees progress to completing 5 military push-ups on her toes is deemed intense, then YES we are intense. However, she has likely followed safety tips and proper form and training progression in order to advance in her exercises and therefore, she is successful.
What if I have an injury or health condition (acute, chronic, pre-existing or otherwise)?
Very few adults arrive at MFSD in perfect condition and perfect health. MFSD asks that you obtain PRIOR APPROVAL from your family physician before beginning this or any exercise or nutrition program. This is especially important if you have orthopedic issues of any kind, even if they are old injuries. Populations with specific risk factors are also asked to obtain PRIOR APPROVAL from your family physician before beginning this or any exercise or nutrition program. If you are currently under the care of a physician for any health related issue including but not limited to asthma, auto immune disorders, hypertension, high blood cholesterol, diabetes, heart problems, liver problems, pulmonary conditions, chronic bronchitis, hormone issues, glandular problems, if you are pregnant, have had surgery in the last 12 months, orthopedic conditions of the knee, spine, neck, shoulder, elbow, ankle, hip, tailbone, head injury or currently taking medications or supposed to be taking medications under the guidance of your physician or stopped taking medications within the past 6 months or any other medical issues, diseases or conditions that you may have or have had that could be impacted by an exercise and / or nutrition program, it is REQUIRED THAT YOU OBTAIN PRIOR APPROVAL from your family physician before utilizing our facility or classes. You will be required to sign a waiver stating you are free from the above and have no HISTORY of any of the conditions and if you do, have obtained medical clearance to participate.
Are there any reasons why I should not exercise without a physician’s clearance?
As stated above, it is best to obtain approval from your physician PRIOR to beginning an exercise/nutrition program. There are, in some cases, RISK FACTORS which make it absolutely essential for you to obtain prior approval via medical clearance, as a combination of 2 or more of these factors put you in a higher risk category for having an adverse event. PLEASE DISCUSS YOUR RISK FACTORS WITH YOUR PHYSICIAN PRIOR to engaging in any physical activity, exercise program or nutrition program if you have 2 or more of the following risk factors:
Men over 45 and Women over 55 years of age
History of heart problems before age 55 in any first degree male relative or before 65 in first degree female relative
If you have not participated in exercise 3 days a week at 40-60% of your HRR for the PAST consecutive 3 months
If you have hypertension (when not taking medications) of 140 / 90
If you have LDL of greater than 130 mg/dl or HDL of less than 40 mg/dl or your total serum is 200 or greater mg/dl
If your FASTING glucose is 100 mg/dl or more on 2 occasions
If you use tobacco products of any kind
If you are African American
If you are clinically obese / overweight
If you faint, have seizures, have shortness of breath with mild exertion, ankle swelling, cramping in legs /feet when exercising, heart murmur, irregular heartbeat
Pregnant or trying to get pregnant
Currently on or suppose to be on medications
Where do I obtain a medical clearance form?
Your physician should have one available or you can ask MFSD staff to print one off and fax to your physician. The physician will fill it out and fax it back to us.
Do you use machines?
Not as far as strength training is concerned. By definition, we may use machines that assist with our functional exercises such as rowers, treadmills, cycles or other mechanical apparatus’.
What kind of strength equipment do you use?
We are primarily a Kettlebell-centric facility but use Olympic Lifting Barbells, Bumper Plates and body weight tools such as weighted slam balls, sleds, rings and pull-up rigs. We also use progression tools such as assist bands and PVC pipes that assist with mobility, movement preparation and general exercise instruction.
What specific exercises do you do?
We PLAY. We run, jump, skip, hop, squat, drag, pull, push, press, torque, lift, clean, swing, go inverted, climb, punch and so much more. We use implements for balance, agility, speed, accuracy, power, strength, flexibility, coordination, cardiorespiratory endurance and stamina. In a class, you may sprint 400 meters, deadlift a weighted barbell, complete inverted push-ups on the rings and even work your mobility through the use of a PVC pipe warm up. In another class, you may complete 15 minutes of intense heavy bag work, jump rope and perform core exercises. Still in another class, you may jump right in and complete 25 different exercises in a super circuit format.
Are your workouts designed in a similar fashion every week?
NO! We LOVE VARIED workouts. You can almost count on NOT doing the same exercise format twice in a row and sometimes, not even twice in a few months. Sometimes we have partner WODS. Sometimes, we have core class. Sometimes it is old school kettlebell. Sometimes it is a traditional benchmarking WOD. Sometimes, we go all out on strength using barbell. Sometimes, it is body weight centered. WE love to benchmark progress and therefore, enjoy doing benchmarking or measurement workouts as part of our classes.
What are your hours of operation?
Currently, we are open 5 days a week for classes (Monday – Thursday; Saturday) and 1 day a week (Friday) for limited open gym time. The specific hours of operation are dependent upon the class and available on our FB page and Website.
What classes do you offer adults?
We have a 1-hour NeoFit class on Monday and Saturday, a 30-minute FastFit class on Tuesday and Thursday and a 1-hour NeoBox class on Wednesday. Friday, we have limited open gym time.
NeoFit encompasses full coaching, a warm-up and some variance of strength and metabolic conditioning. BEST class for the beginner.
FastFit encompasses limited to no coaching in a fast-paced environment. The goal is “get in and get out”. It is best for those who have been to a few of our regular 1-hour classes or have had one on one instruction.
NeoBox encompasses full coaching, a warm-up and a fusion of heavy bag work, metabolic conditioning and exercises that center on the10 fundamental training skill. It’s a good class for the beginner.
NeoStretch is a stretch and roll class offered on SATURDAY ONLY immediately following regularly scheduled NeoFit classes and at owner discretion.
Open Gym allows for all levels to show up and complete the posted WOD as written, practice their boxing skills, run the sled or complete their own series of exercise using the equipment we provide in our gym.
Do you offer morning classes?
No. Currently, we only offer evening classes.
I’ve never exercised before. Can I work out in your classes?
Absolutely! Our classes are geared from the lowest level of athlete to peak athlete status. All exercises have a “RANGE” of progression from which an individual will advance. No two individuals are the same and therefore, will not be held to the same standards. You will never be pushed to do something you do not desire to do, nor will you be asked to do something unsafe or outside of your range of abilities. You may, however, be encouraged to advance to the next progression level, or challenged, if you are showing signs of plateauing or lack of goal attainment in areas where advancement would be safe and appropriate. However, it is ultimately the individual’s decision to progress and remain where they feel comfortable.
Are there special classes for beginners?
No. At this time, MFSD does not offer a beginner’s level class so all classes are mixed levels and coached as such. If you feel additional instruction prior to beginning a class might be more appropriate, we do offer one-on-one coaching (separate from personal training) at an additional fee of $25 for each 30-min session. Males will be coached by a male coach and females by a female coach.
Do I need special equipment for your classes?
No. However, we recommend you bring a towel for sweat and water or some type of electrolyte replacement if you sweat significantly and / or exercise intensely. We do not recommend running shoes for the vast majority of the exercises we perform. A pair of flat bottom “Chuck Taylor” style basketball shoes or CrossFit style shoe will work appropriately. A comfortable pair of lifting gloves is always nice; however you need to work on callous development to assist in lifting. Rock Tape is appropriate. You may want to purchase kettleguards for your wrists for protection while learning, although appropriate form will prevent you from obtaining bruises using the lower weight kettlebells. For bag class, we recommend heavy bag gloves, cardio kickboxing gloves or weighted boxing gloves. If you purchase liners or MMA/Grappling style gloves, your fingers will likely sustain injury and get torn up. Basically, anything that makes YOU happy (a mat, your own foam roller, your own kettlebell, fancy gloves, fun socks, great head bands….it is about YOU).
Do you offer kids classes?
Yes. We currently offer 2 separate kids’ classes: elementary ages 5-10 and middle/high school ages 11-16. These classes are held on a 3-month semester basis, with registration for each semester being held at the BEGINNING of the semester (September, March and June) there are no kids classes during the winter break time and therefore, we do not offer classes Thanksgiving through Spring as many use this time for Thanksgiving and Christmas holiday travels.
Beginning in WINTER of 2014 (Dec-Feb) we may offer a combined kids fitness class paid on a monthly basis.
What days of the week are the kids classes held?
Elementary aged kids are twice a week – Tuesday and Thursday – from 6:15-7:15.
Middle/High school aged kids are twice a week – Monday and Wednesday – from 5:30-6:30.
What do kids learn at MFSD kids classes?
Kid’s classes are a fusion of functional fitness and age-appropriate self-defense and self-awareness drills and training. They are skills assessed at the end of each semester to determine whether or not they have met the requirements to advance to the next level. The skill assessment includes a fitness assessment as well. Topics include dealing with bully situations, stranger danger, animal danger, danger awareness, falling safely and other defense skills that will help our children better their chances of escaping with minimal harm to them if a situation should arise.
What are the costs associated with MFSD?
Adult membership $70 month
Kids (NeoCamp/NeoKids) membership $150 per semester (this can be paid in 3 equal installments of $50 each)
Are there extra costs associated with the kid’s program?
Uniform for NeoCamp $25 (shirt only)
Uniform for NeoKids $30 (shirt and pants)
Testing fee of $25 at the end of the semester
***Students will not receive their WHITE BELT until they have paid for their second month installment or have paid in full.
Do you sell MFSD merchandise?
We do offer limited supplies of MFSD merchandise and other merchandise as they become available. It is our goal to eventually stock a quality line of female and male tank tops, kettleguards and t-shirts. We do have some t-shirts behind the counter for sale at $10 and $20 ea.
Do you offer discounts?
Yes. We have several types of discounts available.
First Responder Discount is $30 / month for all firefighters, EMS, police officers (sheriff, PD, Texas DPS and Constable). If you RESPOND to 911calls, you are defined as a first responder and eligible for this discount.
NeoTeam Discount is $60 / month per person who pay together – a 2 person team only. IF ONE PERSON FAILS TO PAY, THE OTHER MUST PAY THE FULL MEMBER RATE OF $70.
NeoFamily Discount $60 / month per person for all family members 18 and older up to 4 per family
NeoFamily KIDS discount (5-17) $25 a month ONLY IF YOUR LEGAL GUARDIAN IS an MFSD member
Super Family Discount $50 / month per person for all family members 18 and older 5 or more per family
Sibling Discount $120 per semester (divided by 3 monthly installments = $40 per mo./child) per child if 2 or more are in MFSD NeoKids/NeoCamp programs at the same semester
SINGLE PAYMENT NeoKids/NeoCamp Discount if you pay for the full 3 months up front in ONE PAYMENT. Discounts cannot be combined. ALL RATES ARE SUBJECT TO CHANGE WITHOUT NOTICE.
Can I combine discounts?
No. If you have a first responder as your husband ($30), you are still eligible for the NeoFamily rate ($60) and your children ($25 a month). You do not receive any additional discounts and cannot add a NeoTeam discounted person to your plan. Members already receive discounts on their children and are not eligible to receive additional discounts.
What if I stop for a month and then stop back up again. How will this impact my monthly rate?
MFSD is a no contract, no sign up fee, no cancellation fee facility. You may join by the month or by class. If our rates change and your balance is not paid in full for the month, you are subject to the NEW RATE. It is very important that you stay “locked in” at your monthly rate if you wish to keep the lower rate.
When is my payment due?
MFSD bills on the FIRST of every MONTH. Please make every attempt to pay for the month on or within the first week of the month.
Our billing cycle for the month closes on the LAST DAY of the MONTH. If you have not paid by the last day of the month (payment RECEIVED IN FULL), you will be subjected to the NEW rate plan. You may be asked to pay on a PAY BY CLASS basis until you have settled your account for the previous month.
Pay by Class does NOT count towards your MONTHY PAYMENT.
This applies specifically to those who are “locked in” or “grandfathered in” to an older rate plan.
What if I have a special circumstance?
Life changing events are bound to happen. Please do not fret if you or a loved one are checked into the hospital, get married, fall ill, etc. All we ask is that you communicate to us in writing that you will not be coming to class for a given month/time frame and we will lock you in at your current rate. If you do not put it in writing (FB message or email available on our website), you are subject to the new rate. This will be, of course, at owner’s discretion, what is deemed a special circumstance given the nature of the request, frequency and other variables.
What if I already paid for the month when the emergency happened?
No worries! You will be paid in full for the month you return. For example, you paid May 1st and your spouse falls ill May 7th and you contact us and let us know you will be out for a couple of months. You return July 1st; your dues for July are paid in full.
What if I don’t get paid until the 15th of the month?
MFSD bills on the FIRST of every month. If you want to keep track of your payment date (i.e. you paid on the 16th of July and want to pay on $16th of August), this is acceptable. Please note if you do not make your payment by the last day of the month, you will be subject to rate increase and may be asked to pay on a PAY PER CLASS basis.
What if my teenager wants to take classes but is 17?
Teens who are 90 days from turning 17 up to 18 years old are welcome in our program without their guardian under the following conditions:
- The LEGAL GUARDIAN/PARENT
must come INTO MFSD during our normal hours of operation and fill out a waiver
for their minor child.
- Parents pay the full
monthly rate in our facility when due. Please do not send payment in with your
- A waiver must be signed by
- A $25 per month payment or
a $10 per class payment must be made.
We are a NON-contract facility. This means you pay for the month with no refunds. If you do not wish to return the next month, there is no penalty or cancellation fee. This policy is applicable for ALL programs. You are free to go. However, you will be subject to any RATE CHANGES that may have occurred during your lapse time. An example: If you were paying $50 a month and left for 2 months and during that 2-month period, our rate changed to $70 a month, you would no longer be eligible for the $50 a month rate. This is called "grandfathered" in or "locked in". There are no contract fees. No sign up fees. No cancellation fees. This is why we ask that you try a class prior to joining.
Is there a per class rate?
Yes. Our per class rate is $10 per class. We do not offer free classes.
My NeoTeam buddy didn't pay! What happens to my monthly rate?
NeoTeam is a discount extended to those individuals who are not family but want to PAIR UP (couples only) and PAY AT THE SAME TIME. They receive a $10 off discount of each of their rates as long as they 1) both pay and 2) pay at the same time. If one of the NeoTeam partners fails to pay, the other member will be subjected to the regular rate schedule, which is typically an added $10.
I have CREDIT, can I use it for....?
There are times when we may not have the exact change to give you due to someone making payment with an exceedingly large bill (over $20 bill), an unusual amount of cash payments requiring change or other extenuating circumstances that require us to give you credit upon request. We will make note of the credit in the associated account however, we ARE NOT RESPONSIBLE FOR REMEMBERING YOUR CREDIT or APPLYING YOUR CREDIT. If you have a credit, please apply it to your NEXT month's payment and remind the MFSD staff at the time you are making payment. Any credit you have will be considered "abandoned" after 3 months on the books. This does NOT apply to awards you may have won at MFSD.
I have a gift certificate or certificate for a discount. When can I use it?
MFSD does not keep a record of gift certificates. If you purchase or win a gift certificate, we ARE NOT RESPONSIBLE FOR REMEMBERING YOU HAVE A CERTIFICATE or are ELIGIBLE for a DISCOUNT. We ask that you bring your certificate with you in order to redeem your discount/reward (ie...1/2 off monthly dues). We are not responsible for LOST, STOLEN, DAMAGED or MISAPPROPRIATED CERTIFICATES.
What do I wear to class?
Most of our fitness family members wear athletic shorts or moisture wicking leggings/capri leggings, tank tops, sports bras, t-shirts and other athletic gear that helps wick sweat from the body during our workouts. Because of our mixed family, we do not typically find value in family members stripping off their shirts during a workout. We also encourage knee length socks in your gym bag, lifting gloves and any other equipment that helps you feel comfortable. Heavy cotton t-shirts and cotton leggings or sweats often hold moisture next to the skin and can be quite uncomfortable and even promote negative health issues. If you would like some assistance with finding area stores or online vendors that sell ideal working attire, please do not hesitate to ask.
What supplements should I be taking?
We at MFSD have a rigid stance on NO ADVOCATING OF SUPPLEMENTATION. Although we do recognize a generally accepted usage of a daily vitamin/mineral supplement as the norm due to societal lifestyles, we believe the majority of people can gain the required nutrients from a balanced nutritional plan full of vegetables, fruits, lean proteins, fish, Omega-3 fats and certain grains. If you feel you need additional supplementation to your dietary needs, please visit your family physician or registered dietitian.
What diet should I be on to help me lose weight?
We at MFSD do not advocate the 4-letter word "D I E T". We advocate a sound NUTRITIONAL PLAN that provides a balance of required nutrients, vitamins, minerals, fiber and other valuable elements. We believe the CORE of WELLNESS is not exercise, but rather nutrition. Omega 3 rich nuts, seeds, vegetables, extra virgin olive oil and coconut oil, a rainbow of vegetables at each meal, fruits, unprocessed grains like oatmeal and quinoa, organic coconut flakes, grass-fed beef and pork, wild caught fish (salmon, mahi-mahi, shark etc), seafood, poultry and plenty of green tea, herbal tea and water will help you obtain a nutritional foundation that is unsurpassed and will support a lifestyle of wellness and fitness. We may help you try and find something that works for you, but we will not try and place superior value on any one type of nutritional plan over another.
We do believe that too many people are on calorie restrictive diets when its really the types of calories they are consuming contributing to their bottom line.