CityWide SuperSlow

I started doing SuperSlow because I HATE weightlifting, and this promises results in 25 minutes. I’m always sore and shaky when I leave. It’s a great workout, it gives me the added weight workout I needed, and I enjoy working with Becky weekly.

I have been working out here for years. Have trained with Becky, Andrew and Keith. I have lost weight, increased strength, and seen my back pain go down. When I started, I was lifting 180lbs with the back machine. Yesterday I did 280. This works.

I am really loving super slow. I started 5 weeks ago after an injury to my facia. I am an avid runner. I truly feel like the twice a week sessions with Becky have helped me maintain my shape. I am looking forward to adding some running back into my schedule but have decided to keep super slow as part of my workout schedule. Becky is great, super nice and helpful. I have enjoyed working with her! Scheduling is fairly easy. I have had to reschedule due to schedule changes with my kids and she has been great.

So I’m one of those types that don’t really believe anything unless I witness something first hand. My client had been telling me for the last year, that since I really don’t like to work out much, I need to try this 20 min a week workout thing which I was thinking «yeah right». I finally agreed to go with him, and sign up for a special introductory rate of 5 sessions, which I ultimately thought I won’t enjoy and will barely finish. Turns out, I’m completely hooked, and just signed up for what is now my second package of 10 sessions! I kid u not, this is incredible, AND, it actually is 20 minutes. Wow do u feel great! My trainer is this English, soccer playing bloke named Andrew who is a riot but still keeps it serious enough that u didn’t realize he sneaks in more weight and adds different techniques, Really good for someone like me who gets bored easy with any type of workout machine. This guy is a genius because somehow we get into conversation, while I’m lifting weights on these machines that I’ve never seen at a regular gym, with weight there was no way I would ever think I could handle. Love this place!

Before CityWide SuperSlow, I had met with two personal trainers from other gyms and discussed my goals — to feel strong again after recovering from both late stage cancer and two hip replacement surgeries. However I felt my try-​outs with the past trainers (despite their good intentions) only made me super aware of my limitations. I decided then to look into not-​so-​traditional methods.
I felt I struck gold when I met with Denise, one of CityWide SuperSlow’s Partners, and explained my situation. She spent some time discussing the philosophy and SuperSlow methodology with me, answered any questions or concerns I had, then gave me one hell of a training session — unbelievably challenging. I was sold and since then, I’ve been training with Becky (who is amazing!) twice a week for the past few months. On top of pushing me to do more than my best at every machine while keeping proper form, she’s also been helping me understand «Paleo» — a diet my doctor recommended I try. The best part of these sessions is when I hear that the weights were heavier than the last time — always amazes me when I hear that! Take THAT, Leg Extension Machine!
I’m noticing the changes in my strength, gait, balance, and general health. For the first time in years, I have some muscle definition. I like that whenever I need to help out with some lifting at my job or have to climb up a few set of stairs, I’m no longer left breathless. I can walk long-​distance with my dog without feeling that slight painful sensation in my hips and knees. Though weight loss was never my main goal, I have lost some weight and even moreso, I’m losing inches around my waistline. If you consider the fact that each session is tailored to your specific goals and that the trainers are certified, committed & experienced, and if you factor in the feeling of empowerment you get after every session then their prices are a bargain. I’ve been forcing myself to keep my well-​being and quality of life my number one priority and these sessions have thusfar been the best investment I’ve made to my health.

I have been working out with Katie and Brent for six years now. Once a week, lost almost ten pounds, and still feel sore after my workout. I do eat less now so I did some of the work on my own, but my body is strong. 20 minutes is great.

I loved my 3 months working with Becky at CWSS. This novel approach to strength and fitness can’t be beat. It’s a unique and one-​on-​one, no run of the mill, disengaged training here. They have a unique concept that with serious and committed work, will give you results. This boutique fitness center is a great value for the individualized training you’re getting. Definitely with trying out if you want to learn about unconventional strength training and clean eating. I will probably resume again.

Safe, intense, pure exercise: No recreation, dance, novelty, sport, or competition. A bit of skill rehearsal to learn the exercises properly, less than with any other method, and you’ll be coached in detail every step of the way. After that, it’s just giving an honest, full effort for 20 minutes, once or twice a week. By the time you’ve done this for 6 months, you’ll have a better understanding of what proper exercise is than most professional trainers using other methods: Details of proper breathing, body positioning, rep speed, and focusing on the intended muscles while otherwise relaxing. Incredible. Proper strength training is –complete– exercise: 1/​You can’t –directly– work heart, lungs, & vascular system; they must be reached via the muscles. One– dimensional, low-​intensity cardio takes forever & works one system; SuperSlow builds
strength, lean mass & cardio at the same time. By taking sets to failure & keeping time between sets to a minimum, all systems are thoroughly worked. 2/​Stretching offers temporarily-​increased flexibility at best; unstable joints, stretched ligaments/​tendons, and injury at worst. There’s little point to be more flexible but just as weak as ever. Full-​range strength training insures that added flexibility is –usable-​, as it comes with added strength and joint stability.

Boo. The boyfriend is a butt man. Not my greatest feature. Up until now, I’ve been dating boob guys, all of whom were easily satisfied with a simple Vicky’s Secret push-​up. Now I was gonna be forced to work at it.
Lucky for me, I found a DailyCandy deal for an intro session and three personal training sessions at Citywide Superslow for $ 70. Definitely doable. Better yet, you can schedule everything online. The intro session is one hour and needs to be scheduled with one of the partners — those sessions are pretty much limited to weekday mornings and weekends, so you might have to give up some time on a Saturday. After that, you’re free to book with whoever you’d like. During each session they note the necessary stats, like weight lifted and time to reach muscle failure, so for your next session any trainer can take it from there. Their webpage has bios on all the trainers, so you’re not going in blindly, although I worked with Denise, Becky, and Alexa, and wouldn’t hesitate to book again with all three. Also, all the trainers here are on the same level, and there’s no change in price from one person to the next. Sessionwise/​Packagewise, it’s buy one and done, with sessions ranging from $ 52-​$ 57 depending on the package.
The intro session is one hour, which consists of a half hour overview of what they do, and then it’s workout time. All workout sessions are booked in half hour increments, and include about seven different exercises. You’ll spend ten seconds on the exertion, ten seconds coming back, and they’ll usually throw in a two second hold here and there. The machines here are higher end rehab machines, so expect super smooth movements. Oh, and the goal is to reach muscle failure in two to three minutes. Just a note — I’m all about working out, and afterwards having that feeling of being tired yet still energized. Here, you just feel wiped out. Although I wasn’t sore the next day, my body felt tired the next two days, but I was warned about that during my intro session. It was hard not getting my almost daily cardio fix, but I got used to it. Aka, I was given my cardio out and my lazy butt just ran with it. I definitely saw results in the boyfriend preferred area, and when they said all you needed was one workout a week, they meant it. I loved how Schwarzenegger my arms looked after my sessions, so this is definitely going in the Get Jen Buff workout rotation.
Note: If you’re interested, definitely check out their facebook page. They link to any deals they currently have on the grouponesque sites, which is awesomesauce.

I’ve been working out for 2 years at Citywide Superslow and can’t express how much it has changed my outlook on fitness. I still play racquetball at least once a week, but now I don’t have any of the shoulder pain I used to experience becuase I have been able to build up the strength in my upperbody. It is truly amazing.
Word to the wise, this is not the workout for people who like looking at the weights at their gym or who lightly «jog» for an hour on the treadmill. This is an intense workout that produces results. If you think you work out hard, give this 20 minutes a try and you will love the results.

Went to see Becky D. @ my lunch break, 30 MINUTES, in & out!
Just left the house of pain, Becky put me through the toughest workout every.
About to get my kicked by Becky Diebold-​best trainer @Superslow. Good luck n God bless to anyone that goes to see her, she will make u cry!
Unreal workout, only 20 min and I was crying. Becky Diebold was great and was very informative, great trainer.

I have been a fan of CWSS for years! I have buildt muscles that have changed my body as well as my thoughts about strength training. I look forward to my once weekly 20 minute session. Katie is my trainer, she is focused and efficacy, you are in & out before you know it! I highly recommend her & CWSS! Before CWSS, I thought cardio was the only way to workout, not now!

What a strange little workout this is. Only 20 minutes, on rehab-​grade weight machines, with a trainer urging you to slow down all the while. That’s the theory behind SuperSlow (which is a registered trademark): very heavy weight and slow repetitions will stimulate more muscle growth.
I’m a little skeptical of the theory behind this, as well as the testimonials on the website about weight loss. I haven’t lost any weight, and my appearance has not changed dramatically. However, SuperSlow sessions make me FEEL great, not a small matter for someone who has suffered chronic back, hip and knee pain. My obliques and leg muscles are much harder, and my running gait is smoother and more stable.
If you’re older or not particularly athletic, SuperSlow is a great way to build up some muscle for other activities.

I just used the last of my four Groupons and will definitely continue to work out at CWSS. I tried four different trainers just to get a feel for few different approaches and all were excellent. Each short session I was challenged with a super intense workout that had as much to do with my physical strength as my mental focus. At the end of each training my muscles were totally exhausted, my arms were so wiped out I could barely text, but I was filled with an exhilarating sense of accomplishment and growth. I cannot recommend CWSS more highly. Give it a try, you may never go back to traditional strength training again.

Andrew is great!

I have been working out with Andrew at Citywide for about 2 years and with great results. The gym is clean, quiet, nonpretentious and the trainers are top notch. It’s a great workout for those of us who are short of time. A half hour once a week goes a lot further than you would imagine!