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1-on-1 & Small Group Personal Training

How does 1-on-1 personal training work?

The 1-on-1 personal training process at North Shore Spine and Sport begins by learning about your health and fitness history, discussing your fitness goals, and completing a movement evaluation.

Once your goals and baseline movement and fitness capacity are established, Dr. Melander will begin designing a completely individualized exercise program specific to your goals.  In all likelihood that program will be a mix of strength training, mobility training, and conditioning.

Based on the frequency that you are able to train at North Shore Spine and Sport, Dr. Melander may also provide you with “homework” in the form of minimal equipment needed exercises to reinforce the primary goals of your training program.

Your 1-on-1 personal training journey will be a constantly evolving process based on the progress of your strength gains, range of motion, mobility, and conditioning.

Dr. Michael Melander instructing a group fitness class at Northshore Spine and Sport

Dr. Michael Melander instructing a group fitness class at North Shore Spine and Sport (NSSS)

Why choose 1-on-1 personal training?

One of the major reasons people choose 1-on-1 personal training is the undivided attention.  For 60 minutes of a day, Dr. Melander is solely concerned about your goals, well-being, and progress.

Having said that, for many people the appeal of 1-on-1 training goes far beyond undivided attention.  1-on-1 personal training is motivating, 1-on-1 personal training keeps you accountable, and 1-on-1 personal training builds a relationship with another human who cares about your success.

Last but not least, 1-on-1 personal training at North Shore Spine and Sport is private.  There will never be anyone else exercising in the training studio during your session. 

    illustration of woman lifting heavy dumbbells from dumbbell weight rack in gym

    Illustration of woman lifting heavy dumbbells from dumbbell weight rack in gym / fitness center

    Limitations and disadvantages of 1-on-1 personal training? 

    Frankly, there aren’t many.  Basically no other exercise system or class is specific to your needs and goals whereas 1-on-1 personal training is exclusively focused on your needs and goals. 

    Some people choose large group fitness classes because the hard work and intensity they witness around them inspires them to work harder.  It could be argued that group dynamic is missing in 1-on-1 training, but with the right trainer, program, and self-motivation, the intensity and hard work need not ever suffer.

    Questions to ask your trainer: 

    1. What is your background? 
    2. What is your style of training? (IE: barbells? Dumbbells? Kettlebells?Bands/tubing/cables? Yoga? Pilates? Etc.) 
    3. What is your ideal client demographic? 
    4. Do you practice what you preach? (In other words, are you authentic?) 
    5. How often should I train? 
    6. Will you help guide my off-day workouts?
    Illustration of a man finishing exercise and folding yoga mat on floor

    Illustration of a man finishing exercise and folding yoga mat on floor

    How does small group training work?

    The small group personal training will contain everything that 1-on-1 personal training does, but with a couple unique considerations. To begin with, small group training requires that the participating individuals have similar goals.

    For example, if one person participating is a regular yogi, their goals may be largely just about strength/conditioning.  On the other hand, if one person is a regular at CrossFit their goals may be largely just about mobility training.  Unfortunately, it will be challenging to provide both people the best possible service if the desired training stimulus is completely different.

    Not to worry though, Dr. Melander will likely suggest 1-on-1 training for each individual.  The other consideration is that no 2 people have identical physical capacity.  Therefore, programming will always be modified slightly relative to your abilities and your friend’s, spouse’s, or colleague’s abilities.

    That may mean that the amount of weight being lifted is different for each person or it may mean that exercise selection is slightly different for each person based on what the desired training stimulus is.  In that vein, North Shore Spine and Sport will always be a judgement free zone.

    Personal training is meant to build you up, physically and emotionally, and Dr. Melander feels quite strongly that the environment is only ever supportive, encouraging, and uplifting.

    Illustration of a fitness group of people resting on fitness center floor alongside kettlebells

    Illustration of group of people resting on floor at fitness center alongside kettlebells

    Why choose small group training?

    A lot of folks who choose small group training do so because their friend, spouse, or colleague also desire a new workout routine and their desired goals are similar.  Like so many other things in life it is fun to share in new experiences with another person.  Small group training usually involves a lot of laughs, encouragement, and of course, hard work.

    Limitations and disadvantages of small group training?

    Again, there aren’t many.  So long as you jive well with the other person(s) in your group, you are going to get stronger, move better, and feel great.  For anyone even remotely embarrassed by exercising around others, 1-on-1 personal training may be a better fit.

    Illustration of group of men performing walking lunges with kettlebells

    Illustration of group of men performing walking lunges with kettlebells

    Benefits of private training (1-on-1 & small group training)

    • Benefits of private training (1-on-1 and small group training)
    • You get a resource in your trainer/coach who has dedicated his professional life to getting people out of pain and moving better 
    • You can get stronger 
    • You can lose weight 
    • You can improve range of motion (flexibility) 
    • You can improve mobility (strength + flexibility) 
    • You will reach goals and boost your self-esteem 
    • You will have fun 
    • You will learn new things 
    • You will become more resilient 
    • Exercise has been proven to improve the health of the brain, heart, lungs, joints, muscles, and connective tissues
    Illustration of a man performing deadlift exercise, lifting weights at fitness center

    Illustration of a man performing traditional deadlift exercise, lifting weights at fitness center

    Private Personal Training Services at NSSS

    i. What is included with 1-on-1 personal training and small group training at North Shore Spine and Sport?

    Health and fitness history, discussion of your fitness goals, evaluation of your baseline strength, mobility, and conditioning capacity, and a completely individualized exercise program specific to your needs.

    ii: What is program design like at North Shore Spine and Sport?

    Program design is variable based on a person’s needs and current fitness level, but all programming will include some of each of the following: dumbbells, barbells, kettlebells, bands, Functional Range Conditioning® mobility training, and high-intensity interval training for conditioning purposes.

    iii: What to expect during 1-on-1 personal training and small group training at North Shore Spine and Sport?

    Expect to get better, whether that means stronger, faster, more fit, more mobile.  Movement is medicine and strength training is akin to drinking from the fountain of youth. 

    How to get the most out of your 1-on-1 personal training and small group training at North Shore Spine and Sport? Show up, stay humble, work hard, communicate, and be accountable. 

    iv: How much does 1-on-1 personal training and small group training cost at North Shore Spine and Sport?


    our Personal Training Approach

    At North Shore Spine and Sport, our personal training and mobility training services are geared toward people who have been injured or are in pain. The research on pain and injury overwhelmingly supports movement and exercise as essential to short and long-term improvement.  

    Unfortunately, countless healthcare providers advocate for a decrease in activity and exercise which often coincides with an increase in the fear, doubt, and fragility many people associate with pain and injury. At NSSS, we aim to break that cycle by first helping you RECOVER from your pain, and then help you ADAPT to a stronger, more mobile, more resilient human. 

    If you have been the unfortunate victim of misinformation about your pain or injury, if you have been made to feel weak or vulnerable because of pain or injury, or if you just don’t know how to approach movement and fitness again, please reach out to us, we can’t wait to show you just how capable you are.

    Recover and Adapt

    Dr. Melander believes one of his greatest responsibilities is to remind people just how resilient and adaptable they are.  Arguably no matter what the injury is, and no matter how severe a person’s pain is, there is a “trainable menu” available to them.

    That is to say, there are modifications of practically every exercise concept imaginable that can be utilized to determine what the hardest things are that person can do well. Big picture, when training an injured person or a person suffering with pain, that person is far better served by learning about the many physical tasks they can accomplish favorably than they are by being told all of the things they can not do.

    At North Shore Spine and Sport, we aim to empower people using strength, conditioning, and mobility.  Our goal is to boost self-efficacy such that in the unfortunate event their pain or symptoms return someday, they know exactly what to do to round the proverbial corner and stay in control of their good health.

    Off-day Workouts

    We’ll provide you a program for the days you can’t make it to NSSS

    Program Variability

    Just want to move better? Great, we’ll program mobility only. Just want to get stronger?  Awesome, let's move some weight around


    Your needs and your goals are the singular priority


    No distractions and no other people means you can feel comfortable wherever you are in your health/fitness journey 


    1-on-1 training becomes a bond between client and trainer due to shared interest in ultimate success


    Your trainer is an advocate in your path to better fitness 

    Common Personal Training / Trainer Questions

    We've compiled a list of common personal training / personal trainers questions to help you get all the answers you are looking for. If you have additional questions if our personal training services in North Shore would be a good fit for you, please contact our team.

    How much does a personal trainer cost near me?

    How much does a personal trainer cost near me? At North Shore Spine and Sport our personal training and mobility training sessions are 60 minutes long and cost $75.

    How often should you see a personal trainer?

    There is no correct answer to this question.  The answer entirely depends on a person’s goals and motivation.  Some people want 3 training sessions per week whereas some people can only accommodate 1 training session per month.  At North Shore Spine and Sport we will always provide you with off-day workouts so you can keep up your progress and fitness gains even when you aren’t training in our facility.

    How can I find a trainer (How do I choose a personal trainer)?

    Perhaps the first and arguably most important step in finding a trainer is to identify what your goals are and whether that trainer has a background that is relevant to your goals.  Frankly, if your goal is to be an elite athlete then Dr. Melander will refer you to a coach who trains elite athletes.  Conversely, if you are injured or in pain and nervous about exercise, chances are Dr. Melander has worked with countless people with the same issue and can help you out.

    Is it worth getting a personal trainer?

    We’re biased so our answer is a resounding yes.  Personal trainers keep you accountable, motivated, and serve as a support system to help realize your health and fitness goals.  Even the best athletes, best coaches, and best trainers….use trainers!

    What does a personal trainer do?

    A personal trainer will meet with you to learn what your goals are, IE: get stronger, lose weight, move better, and then craft an exercise program that is completely individualized based on your current fitness capacity and is intended to help you realize your goals.

    How many times a week should I train with a personal trainer?

    This completely depends on your goals and motivation.  Some people meet with their trainer multiple times per week whereas others might only meet with their trainer once per month.

    How fast can you see results with a personal trainer?

    The speed you earn results will depend somewhat on the frequency of your training/exercise, what your goals are, and your starting level of fitness.  That being said, most people will start feeling better within just a few weeks, and more than likely will have noticeable, measurable improvements within 8-12 weeks.

    Is one personal training session a week enough?

    Yes, depending on your goals.  Ideally there are other instances of physical activity occurring outside of one training session per week, but even just one session with a trainer per week can make big changes for a person long-term.

    Is a 30 minute personal training session enough?

    There is a lot that can be accomplished in 30 minutes.  At North Shore Spine and Sport our training sessions default to 60 minutes, but we can certainly get you working hard if you can only spare 30 minutes!

    What are the qualities of a good personal trainer?

    The questions you may want to ask regarding a good personal trainer include:

    • What is the trainer’s background?
    • Have they trained people like me?
    • Are they authentic?
    • What kind of exercise do they like to program for their clients (dumbbells, barbells, kettlebells, pilates, yoga, etc.)?
    • Do I like this person (sounds silly, but you will be spending a lot of 1-on-1 time with your trainer)? 

    strength  |  conditioning  |  mobility

    1-on-1 & Group Training
    Get Started Today

    Ready to reduce your pain, improve your injury, change your body and your life?  Schedule now!

    Get in Touch

    At NSSS our approach to health, fitness, movement, and pain is unique. We can’t wait to show you how much better you can feel. Call, email, or stop by today!

    Opening Hours

    Mon:  7:00 AM – 6:00 PM
    Tue:   7:00 AM – 6:00 PM
    Wed:  7:00 AM – 6:00 PM
    Thu:   7:00 AM – 6:00 PM
    Fri:    9:00 AM – 2:00 PM
    Sat:   8:00 AM – 12:00 PM
    Sun: Closed

    ***We don’t want to turn anyone away.  If you can’t make it during these hours, please reach out and we will do our best to accommodate you!

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