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Ryan Hurst brandishing a banana while teaching handstands at a GMB Fitness seminar

🙋 You got Qs?
We got you!

If you’re new to GMB, you’ve probably got a lot of questions about how things work around here. Well, there are no secrets! Here’s some clear and helpful answers to common questions we hear.

General Q’s about GMB

The Gist:

  • GMB was founded in 2010 by Ryan, Jarlo, and Andy.
  • We teach you to use your body effectively without pain or limitations.

What does GMB Fitness stand for?

Grandma’s Marmalade Biscuits, Give Me Bacon, and Gary Means Business 😉 Back in the dark ages (2010), we started teaching under the name Gold Medal Bodies, but over time, that name stopped resonating for us as much as it did initially. By the time you teach a hundred thousand or so clients, it gets really hard to change your name… so we go by GMB, for now.

What is GMB Fitness and what do you teach?

GMB Fitness was created to offer an alternative to other regimens that expect you to fully change your life to suit the program. At the same time we make sure that you will make progress! Our full body movement based exercise programs improve physical autonomy by increasing the breadth of your strength, flexibility/mobility, and motor control. It’s not about the numbers on the scale or other devices. It’s about the improving the quality of your movement so that you want to move more and more.

This directly translates into feeling and performing better in your life.

We’ve written more about our founders’ backgrounds and the goals of our programs here.
And our concept of “Physical Autonomy” in this article.

How does the training work?

Our main ethos is that fitness training does not have to overtake your entire life to be effective and help you feel and move better. We teach people how to master functional movements, and learn for themselves how to adjust the difficulty and duration of exercises for optimal, long-term benefits. This involves spending time deliberately moving your body and paying close attention to how that feels.
For our part, we’ve created an online training platform where you can get clear instructions on just how to do all of this.

We also have a detailed overview of how GMB training programs work.

If you prefer learning in person, check out this list of Certified GMB Trainers and Gyms.

How is this different from yoga, Animal Flow, gymnastics, or _______?

Much of our practice is based on exploring the fundamental movements patterns that underlie most sports and physical disciplines such as dance, martial arts, and acrobatics. These basics are so important they’ve been used for centuries (or longer?) in just about every culture.

What we’ve done differently is integrate modern physical therapy and training practices and organize them into a systematic curriculum you can do on your own, without having to devote all your free time to a specific school or teacher.

Here’s some examples of how GMB compares with yoga and Animal Flow.

How does differ from other conventional training?

Unlike traditional programs that often focus on weight loss goals or only intense workouts, we prioritize movement quality, injury prevention, and holistic physical health. Even so, you will absolutely improve your strength and likely your body composition! We simply have you work on those attributes in a way that actually contributes to you feeling better in your actual life and not just “better” numbers in the gym and on the scale.

Questions about GMB Training Programs

The Gist:

  • We have various programs that address the attributes of strength, mobility, and motor control. They all improve those aspects of your autonomy, but some with more specialization as needed.
  • That said, we highly recommend everybody begin their GMB training with Elements.

What programs does GMB Fitness have?

Elements is our flagship program that will level you up no matter where you start from. It’s a balanced program that addresses all concerns, focusing on locomotion exercises to improve your squatting and handbalancing and everything in between.Integral Strength specializes on increasing your full body strength, but in a way that doesn’t neglect your mobility and coordination. Too many other programs do help get you stronger but at the expense of feeling stiff and tight. For us this defeats the purpose!

Mobility has an emphasis on improving your dynamic flexibility in all your joints, combining specific body area exercises with accompanying locomotion exercises to consolidate mobility gains.

Those are the top three programs that will take you far, we also have a variety of other programs with different areas of speciality. Go to our Programs page to see our full curriculum.

How do I choose the right GMB Fitness program for me?

As we mentioned above we recommend Elements as the best place to start. After a few weeks on the program, the majority of clients tell us they have never felt better. If you are very new to training and want to see what you need to do to start, this article tells you exactly what to expect and if you are ready. If you have more experience, we still recommend Elements, but if you already know you want to focus on mobility or strength then you’ll still do well starting with those programs. They all address every aspect of your physical autonomy.

What kind of space and equipment do I need?

Most GMB Fitness programs require minimal equipment, often just a mat and some open space. Some advanced programs may benefit from fitness tools such as gymnastic rings or parallettes but are certainly not required to make great progress. But that equipment is super fun though! And we offer great options if you’d like to use them.

Is this an app? How do I use the programs?

All of our programs are accessible through our Praxis web app which can be used on any computer or mobile device and through our course and community area.
We also have a detailed overview of how GMB training programs work.

Is there a community or support system in GMB Fitness?

Yes, we have our membership community Alpha Posse that offers support from fellow clients and also direct access to our certified coaches for guidance and motivation. Our clients share their training and discuss lots of topics to help each other, as well as participate in online live events and various “mini programs” and tutorials. Check it out!

What kind of support can I expect from GMB Fitness coaches?

GMB Fitness coaches provide personalized feedback, answer questions, and offer modifications and progressions to ensure you get the most out of the programs. We are always available at our membership community, Alpha Posse, and by email at [email protected]

How long does it take?

Workouts typically range from 15 to 45 minutes, making them convenient to fit into busy schedules. This absolutely does not affect their effectiveness! In fact it will likely make them more effective since they will be easier for you to perform consistently.

Who can use GMB programs?

The Gist:

  • Over 100k clients have used our online programs.
  • We guarantee your progress.

Are GMB Fitness programs suitable for beginners?

Yes, our programs are adaptable for all fitness levels, including beginners. We focus on foundational movements that can be tailored to where you are right now and you’re shown exactly how right in the programs.

Are GMB Fitness programs suitable for older adults?

Yes, GMB Fitness programs are designed to be adaptable for all ages, including older adults, focusing on progressive effective exercises that improve flexibility, strength, and mobility.
But we can’t account for every modification that an older adult may need. If you have trouble walking or can’t bend down to pick something up off the floor safely, then we suggest consulting your doctor for their advice.

Can people with previous injuries use GMB Fitness programs?

Yes, many of our clients have used our programs with previous injuries. We emphasize safe and controlled movements to aid in recovery and prevent further injury.
We can’t guarantee or specifically treat your injury but we have had a lot of positive feedback from clients who thoughtfully use our programs to help regain strength and mobility after their injuries. Please consult a doctor if you have any concerns.

Can GMB Fitness help with back pain and flexibility issues?

We have had thousands of clients contribute unsolicited feedback that their aches and pains had significantly improved from their consistent and mindful practice of our programs. Though we can’t guarantee it will help your pain, there have been so many clients where that has in fact happened.

Can athletes benefit from GMB Fitness programs?

Yes we have had many clients that are great athletes in various disciplines (martial arts, rock climbing, CrossFit, running, rowing, dance, etc) that have used our programs to get better at their sport.
Our programs help fill in the gaps that may be in your current training and allow you to better express your skills in your sport.

Can children or teenagers use GMB Fitness programs?

While the programs are primarily for adults, children and teens can absolutely benefit from the programs with appropriate supervision and guidance. And it’s been great to read the emails and see videos that clients have shared of them training and having fun with their kids!

Are there specific programs for women’s fitness needs?

As a company founded by dudes, we don’t have specific women’s fitness programs. Though it is very interesting to know that we have always had a very high percentage of women clients and certified GMB Trainers. And they often tell us that our programs seem tailor made for women. Likely it is because of our emphasis on mindful performance in our method and not forcing yourself into rigid exercises beliefs.

How do GMB Fitness programs accommodate different body types?

In our method, this is frankly easily done. In conventional thinking, people are often forced to conform to a predetermined “ideal” way of performing exercises. With clients poked and prodded and yelled at to look a certain way. We obviously disagree with that. We feel that “good form” can look different depending on the individual and the situation–it’s dependent upon the individual’s needs and limitations. So we find ways to.
1. Minimize the chances of injury for the individual practicing the movement.
2. Employ efficient body mechanics, to maximize the available strength and energy of the movement.
We teach you how to do this directly as you go through our programs.

Are the programs adaptable for different fitness levels?

Absolutely. We teach how to modify each exercise we teach to fit your personal level of condition, making them suitable for beginners, intermediate, and advanced fitness levels.

Questions about The GMB Fitness Method and its results

The Gist:

  • The GMB Fitness Method has proven its effectiveness with real life benefits for over 100,000 clients (and counting!)
  • Our programs are grounded in fundamental science and practical experience

What kind of results can I expect GMB Fitness programs?

Of course the speed and amount of results are different for everyone. But we have had thousands of clients give us feedback over the last 15 plus years saying that they’ve improved flexibility and movement quality within a few weeks of consistent practice. Remember it’s better to do 15 minutes a day a few times a week than an hour sporadically!

How do GMB Fitness programs support long-term health?

We focus on sustainable the personal development of a fitness practice that not only can fit into your life but actively improves it. Long-term physical health is more than just ticking off boxes, you will only be consistent with an exercise program if it matches your personal values and temperament. With that as the primary, the emphasis on functional strengthening and mobility in our programs will help you in your overall physical capacity as a component to long term health.

What is the science behind GMB Fitness training methods?

GMB Fitness programs are based on the foundational principles of education, motor learning, and exercise science. These principles are supported not only by up to date research but also in our practical experience in training – and learning! – from our decades of experience with our clients. And we are proud to say we are always learning and growing.

Are there any dietary recommendations with GMB Fitness programs?

We follow a truly non-dogmatic approach to nutrition and diet. We don’t believe in forcing anyone to adhere to restrictive rules for either 30 days or for the rest of your life. For more information we have a lot of great tips and details for you in this food guide.

Are there any free resources available from GMB Fitness?

We’ve often called ourselves an educational company masquerading as a fitness company 🙂 And we are well known for providing the most comprehensive and useful guides in all things related to health and fitness. Go here for our best articles and tutorials and to our YouTube channel for hundreds of video tutorials and routines.

Technical Questions

The Gist:

  • For any questions with using our programs send over an email to [email protected] and our coaches and staff will get you sorted right away

What is the GMB Fitness refund policy??

Put simply, as long as you give an honest effort to try the programs and drop us a line if you have problems and still aren’t satisfied with your progress, let us know within the first 14 days and we’ll fully refund your money so you can put it towards something that works better for you.
For much more detailed information this is our full guarantee.

Can I use this on my phone/tablet? Where's the app?

We created Praxis, a progressive web app, that gives you easy access to your training programs from the web browser on your phone or tablet.
We also have a detailed overview of how GMB training programs work.

When do you offer discounts and sales?

Honestly we do have some offers when you first choose to try our programs, but mostly in the form of getting good deals when you would like more programs and services. But we have more of a focus on giving the best value and service we can and have done so for over 15 years to a very high majority of our clients. For Black Friday, we like to create fun, new programs rather than discounting – that makes it more fun and fair for everyone, so there’s no need to wait for sale.

⛑️ Support Documents

If you’ve got a question about your account or using your programs, we’ve probably covered it in our Support Section.

Still got Qs?

No problem. Use this form to shoot a note to our team, and we’ll hook you up ASAP.

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