Every question. answered.
Everything you want to know before you book your Day One — about our programs, our studio, and what to expect.
01 / About EMBODI
What is EMBODI Fitness?
EMBODI is a private training studio in Caldwell, NJ offering 1-on-1 personal training and semi-private training for up to six members per session. Every program starts with a Day One assessment — a full evaluation of your movement, goals, and lifestyle — before a single training session begins. We're not a gym. We're a coaching studio.
What makes EMBODI different from a regular gym?
EMBODI is not a gym with open floor access or drop-in classes. Every member trains with a coach — either in a private 1-on-1 session or a small group capped at six people. There are no crowded floors, no guesswork workouts, and no programs that are random. Coaching is the product, not the facility.
Where is EMBODI Fitness located?
EMBODI Fitness is at 373 Bloomfield Ave, Caldwell, NJ 07006. We serve members from Caldwell, West Caldwell, North Caldwell, Roseland, Verona, Montclair, Cedar Grove, and the surrounding Essex County area. You can reach us at 201-306-9448.
Who are the coaches at EMBODI?
EMBODI was founded by Diego Poma and Michael Almeida in December 2022. Both founders work directly with every member and their team. Your Day One is led by one of us.
Is EMBODI a good fit for beginners?
Yes. EMBODI works with members at every starting point — from people who've never trained consistently to athletes looking for structured coaching. Day One exists precisely because we don't assume what you need before we've actually looked. Where you're starting is less important than where you want to go.
02 / Our Programs
What is semi-private training?
Semi-private training (SPT) is coach-led group training capped at six members per session. Everyone in the group follows the same structured, progressive program designed by EMBODI coaches — your coach tracks your movement, knows your training history, and adjusts when something's off. It's not a fitness class. It's coached training in a small group.
What is the difference between semi-private training and personal training?
Personal training (PT) at EMBODI is built entirely around one person — your specific movement patterns, your goals, your schedule, and your lifestyle. The program couldn't belong to anyone else. Semi-private training follows a structured program that the coach leads for the full group, with individual attention given within each session. Both options start with a Day One assessment and both are fully coached every session.
How is semi-private training different from a group fitness class?
Group fitness classes run on a fixed schedule with unlimited attendance — an instructor leads, you follow, and nobody tracks your progress week to week. EMBODI's SPT caps every session at six people, documents your movement history, and follows a program that builds on itself over time. Your coach knows your name, knows what you did last session, and will notice if something looks off.
Does everyone in the semi-private group follow the same program?
Yes. In SPT, all members follow the same structured program — there is no individual programming within the group. What makes it effective at small size is that your coach can give you real attention, catch form issues, and make adjustments during the session. The program is collective. The coaching is personal.
Can I do both personal training and semi-private training?
Some members do. After your Day One, your coach will talk through what makes the most sense given your goals, schedule, and budget. If combining both formats is the right answer, we'll tell you.
03 / Getting Started
What is Day One?
Day One is EMBODI's intake assessment — a full evaluation of your movement patterns, body composition, nutrition habits, goals, and lifestyle. It's not a workout and it's not a sales meeting. We gather everything we need to understand where you are and what you actually need before we recommend a program or start a single training session.
What does Day One cover?
Your Day One includes five components: a goal and lifestyle assessment, a nutrition analysis, a body composition scan, a movement and strength assessment, and a goal alignment review with program recommendations. At the end, your coach will walk you through which program and training structure makes the most sense for you.
Do I need to be in shape before I start?
No. Day One exists precisely because we don't assume anything about your starting point. Whether you've trained seriously for years or haven't moved consistently in a long time, the assessment gives us what we need to build something that works for where you actually are — not where you think you should be.
I've never worked with a personal trainer before. Is EMBODI right for me?
Yes. Many EMBODI members come in with no prior coaching experience. Day One is designed for exactly that situation — it removes the guesswork and gives you a clear picture of what your program should look like before you commit to anything. You don't need to know what you need. That's what we're here for.
How do I know whether PT or SPT is right for me?
That decision is made after your Day One assessment, not before. After we've evaluated how you move and understood your goals and schedule, your coach will give you a direct recommendation. You don't need to figure this out before you come in.
04 / The Logistics
How often should I train at EMBODI?
Most EMBODI members train 2–3 times per week. Your coach will give you a specific recommendation based on your Day One results, your recovery capacity, and your actual schedule — not a number that sounds good but doesn't fit your life.
How long is each session?
Sessions at EMBODI are 50 minutes. That includes your warm-up, working sets, and cooldown. The program is built to use all of it — there's no padding and no wasted time.
How much does personal training cost at EMBODI?
We discuss pricing after your Day One assessment, once we understand which program is the right fit and how frequently you'll train. As with anything, the more you train and commit to, you get a better cost per session. We know its a commitment. That is why your Day One is so important. We want to show you our value and how we can help you achieve your goals. Book your Day One and we'll walk you through everything.
Is there a contract or long-term commitment required?
No contracts. We provide a monthly option and a longer term membership as well. All of our memberships renew automatically and we require a 14 day notice before your membership renewal to make any changes. Day One is for new clients only. No commitment required to come in for your assessment.
What should I bring to my first session?
Athletic clothing and sneakers. Water if you prefer your own bottle. Everything else — equipment, programming, guidance — is provided. Day One includes a physical assessment so be prepared to move a little!
How do I get started at EMBODI?
Fill out the form on our Day One page and we'll reach out to schedule your assessment. No back-and-forth — just one conversation to get things started
STILL HAVE QUESTIONS?
The fastest answer is a conversation
Book your Day One and we'll answer everything in person — before we ever start training.