Carmen & Lisa
Our TRAINING PRINCIPALS & methods deliver quantifiable improvements in every possible metric of health, being guided by a relentless focus of scientific integrity & uniquely designed programs delivering honest-to-goodness body transformations, & building dramatic improvements in your overall Quality Of Life.
Do you struggle with:
We'll define your goals & personalize your workouts; so your first step towards your goal will be our benchmark assessment, which includes an in-depth medical and fitness questionnaire, body composition index, movement screen, and postural analysis.
Your first step towards your goal will be our benchmark assessment, which includes an in-depth medical and fitness questionnaire, body composition index, movement screen, and postural analysis.
We'll evaluate your history, your overall fitness level, and objectives, to create your personal fitness road map. Since needs, goals, and lives change, the constant conversations we'll have between us will play a vital role in your success; because at the end of the day, it's about performing at your peak and living your life to the fullest.
As you progress in your training in the days and weeks ahead, you'll acclimate yourself to the routines while incrementally increasing the intensity, resulting in a more conditioned body.
And fortunately, our energetic coaches will always provide you with the proper and dedicated routines that you need, as well as options for various abilities & fitness levels.
We'll help keep your heart-felt goals in front of you and remind you why you're here & to leave your limits in the dust.
We will remind you how far you've come using a few choice 'encouraging' words at the exact moment you need them (without the cussing).
You'll have established Fitness Parameters designed for your particular goals; all with supportive trainers & a friendly atmosphere.
You will NOT be left alone; we'll personally guide you through every exercise.
The most recent Clinically-Proven & Results-Driven Training available. Multi-Stage filtered water available.
It's Time To Get Excited About 'Your' Results-Driven Workout
Depending upon your particular fitness level, our training begins by focusing on:
Increasing overall Strength & Core-development while building nicely toned muscles, progressively incorporating the development of overall muscular synergy in order to perform at your peak ability in sport or in everyday life, giving you a well-balanced & stronger body.
Increasing your strength, agility, reflexes and endurance for many Sports by implementing proper Functional-Fitness Training.
Improving Running time.
Boosting Cardio & Muscular Endurance.
Body Recomposition & Transformation (Weight loss that emphasizes the importance of not only losing fat, but gaining Muscle-tone at the same time).
Improved Balance, Flexibility, & Bone density.
We also incorporate Isometric & Negative movement training which is the foundation of strength taking you to a whole new level.
We believe we are the only one in the CSRA that train this discipline, and why our members are so strong, yet without the 'bulk'.
Since we analyze YOUR personal fitness goals and do not cookie-cut your exercises, we know that you will enjoy the amazing results from our Personalized Fitness Workout Sessions (note: we do NOT train Olympic lifts.)
Let's take the physical conditioning of legendary Martial Artist & actor BRUCE LEE; all muscle-toned with 'lean' & amazing core-development, rather than the conditioning of an 'Arnold' respectfully speaking, “all show and no go”, if you will.
With due diligence, perseverance, and the support you’ll constantly get, amazing results are right around the corner. We endeavor to always be searching for those Committed Few that want to massively increase their Fitness Level.
With over 5 decades of Fitness Experience, I'm very careful to use what is extremely beneficial, and what to discard what is basically useless, no matter how seemingly popular.
Real Metrics Lead To Real Results
All Clinical Studies have proven both Women & Men's Health will greatly benefit to the utmost in CIRCUIT type training that develops both
Cardiovascular & Muscular Strength.
'Getting Fit Is Not Complicated; It's About The Same As It Was A Half-Century Ago.'
Our clinically sound science-based methodology plus 5 Decades of my personal exercise experience is why you will get 'REAL' results - all designed to be the most effective to burn fat & develop the best overall physical strength and overall conditioning.
If you’re willing to be committed, show up and train as diligently & as hard as you personally can @ YOUR particular fitness level, you will achieve your goals.
So if you're looking for wild & crazy body-harming exercises, we are not the ones for you.
"The Place Where You Become the Best Version of Yourself"
My dear friend, I pray that everything may go well with you and that you may be in good health, as I know you are well in spirit. - 3 John 1:2
When you exercise, MAKE EVERY REPETITION COUNT, AS THOUGH THAT 1 REP IS THE ONE & ONLY ONE YOU WILL DO, AND THAT "IT" IS THE REP THAT WILL CHANGE YOU. MAKE EACH ONE COUNT EVERY SINGLE TIME!
For it is not all about the total repetitions you do, but how EFFECTIVE it is. No need to spend hours exercising (unless a competitive athlete); it is always best to MAXIMIZE THE TIME you spend working out, by doing what is proven to be the best per Sports-Science.
Be Consistent. Perform Major Muscle-Group Exercises. Train With as Much Intensity as you Safely can (muscle must be properly stimulated to become stronger, or you will see very little results). Incorporate Isometric & Negative Systems. Work Your Butt Off.
"We Forge Our Bodies in the Fire of our Will"
EXERCISE: A 'random' series of movements or work-outs (as one would see in a boot-camp or large-group setting).
TRAINING (what WE do): Following a Program to Reach your Goal. Every movement has a purpose. Our goal is not to make you tired or look 'cool'; our goal is to make you the best version of yourself both mentally and physically.
If You Just Made The Decision To Change Your Fitness Quality Of Life... Which Is The Beginning Of Your 'New Year', Then This Is A Major Decision Which Cannot Be Broken.
We as people always get excited about implementing a new way of life; whether it is in one’s family, job, business, spiritual life, fitness, or most anything.
FITNESS IS WHAT WE ARE ALL ABOUT HERE, SO HERE IT GOES...
The first of the year when New Year's resolutions are made, just two weeks into the year is designated QUITTERS DAY; and by the end of March 80% of New Years resolutioners that join a Gym or start with a Personal Trainer will TOTALLY QUIT.
Here’s why so many fail so soon, and fail even quicker later in the year:
"Your goals aren’t clear. You feel overwhelmed. You feel discouraged. You’re not ready to change."
SOME FACTUAL IDEAS THAT TRULY WORK
Adding Years to Your Life & Life to Your Years.
To your health, Wally
With Your Commitment & Consistency, Your Fitness Goals Are Inevitable.
Your training will be challenging as you build a Strong Physical Foundation & Deep Strength, learning to compete against yourself.
Some Great Advice:
If you are working out and are NOT fasting (NOT talking about intermittent) your total protein consumption matters, not your timing.
If you are working out and are fasted (had NO breakfast [hence, Break your Fast "break-fast"]), then timing can matter. However, pre-workout protein is more beneficial than post-workout.
Worrying about the speed of absorption is a waste of time for MOST people.
BCAAs supplements are not necessary if you eat complete enough protein, except perhaps when 'fasted' training. However, during very high resistance exercises, taking extra BCAA & CREATINE is beneficial.
Our "Name-to-Fame" workouts combine both CARDIOVASCULAR & METABOLIC RESISTANCE TRAINING (MRT & HIIT) being applied in the Correct Ratio. Depending upon your routine for a particular day; exercises are typically formulated in a Circuit fashion, where there is just the right-amount of rest between the Strength exercises with properly calculated intensity; thereby allowing for a much Stronger Body & highly Improved Cardio.
So if you challenge yourself at the right intensity, your body will work harder to recover oxygen lost during exercise which revs your metabolism and makes you burn calories after your workout is over. This results in Maximum Metabolic Burn (natural weight-loss & fat burn), which can effectively Burn Calories for many hours after the workout (after-burn) aka EPOC (EXCESS-POST OXYGEN CONSUMPTION), i.e..: a measurably increased rate of oxygen intake following strenuous activity.
How does it actually work:
A key benefit of metabolic training is increased excess post-exercise oxygen consumption (EPOC). EPOC can be defined as disequilibriums in physiologic function that lead to an increase in recovery metabolism (McArdle, Katch, & Katch, 2014).
The increased calorie burn is caused by the body working overtime to get body functions back to resting metabolism.
To do this, the body needs to resynthesize lactate to glycogen; reload hemoglobin with oxygen; start tissue repair; and redistribute calcium, potassium, and sodium in the muscle cell (McArdle, Katch, & Katch, 2014).
EPOC is dependent on the intensity and duration of exercise as well as the participant’s training status and gender (e.g. females have less muscle mass). Elevated post-exercise metabolism can last anywhere from 90 minutes to 24 hours.
"Don't Wish For It, Work For It!"
HERE ARE THE SCIENTIFIC FACTS on how we're one of the few around that accurately utilize Science-base and clinically-proven exercise formats.
We are NOT a cookie-cutter fad fitness center, and aren't here to "entertain"; we're here to radically change your overall health and fitness mind-set:
PROGRESSION: We will train you in this manner:
AEROBIC CLASSES are fun and help burn calories for only a few hours. With that said, Properly designed RESISTANCE TRAINING develops deep-tissue strength & burns calories for over 36 HOURS. Now, combine both cardio and resistance in the Proper % and Intensity, and you'll have the most effective up-to-date method in TOTAL-BODY CONDITIONING available.
WE TRAIN YOUR BODY FROM THE INSIDE OUT
Here is where 'old-school' (my 5 decades of fitness) tried and true combines with modern day Science & the Sports industry; giving us a unique understanding of what truly works. This experience has enabled us to have helped hundreds of people reach their their full potential - which sets us apart from all the rest.
We work your INNER-CORE to stabilize your entire body synergistically, and then build your strength outward from there - often talked about but rarely accomplished. I personally have been exercising that way for decades which has built a tremendous core-stability & strength in my body.
Live better. Love deeper. Speak sweeter. Strive harder. Learn daily. Be bolder. Forgive quicker. Question deeper. Dream bigger.
OWN THE SPOT YOU'RE TRAINING IN, DON'T 'RENT' IT.
I.e.: When you are doing Pushups for example, BE THERE, 'address it' (as when you're ready to hit a golf ball), don't be thinking about going to another area, talking, the next routine, etc.
ENTER INTO YOUR SPACE & OWN IT, KILL IT, WORK IT, CHANGE YOUR LIFE.
When you begin your particular exercise, think NOTHING negative about yourself or not being able to execute it - go at it HARD (safely) until you are BUSTING-OUT with all you have within you. You MUST PROMISE YOURSELF that you will be the best (*!"k*!*#) person that you can possibly be - THAT'S the secret to being successful in developing your body.
IT'S ALSO NOT ALL ABOUT HOW MUCH WEIGHT YOU CAN MOVE, IT'S ABOUT HOW MANY MUSCLE FIBERS YOU'RE ACTIVATING FOR A PARTICULAR MUSCLE GROUP.
Work the Muscle to STIMULATE, not annihilate. It is mostly about the FORM & PRECISION of your movement, not the amount of weight or number of reps.
When you workout give it so much of yourself that you're body and mind are totally spent; that you are feeling so amazingly good about yourself because you gave it YOUR ALL; you then know you were successful giving it all that you had.
And last: do this all at YOUR level of fitness; each of us has a pain tolerance and ability, so go at it within YOUR level of safety and ability.
A Few of My Quotes:
Are You Ready For A More Personalized And Effective Workout Experience?
Do you struggle with: Unwanted weight? Bad eating habits? Pain? Injury? Energy? Or just not as strong or fit as you know you can or should be, whether for a sport or everyday living?
Well, you're at the right place!
Our personal training methods deliver honest-to-goodness body transformations while building dramatic improvements in your overall Quality Of Life. We design all training routines by utilizing fitness methods driven by the most recent clinical data combined with
my personal 5 decades of fitness experience.
BEGINNERS; FITNESS ENTHUSIASTS; ATHLETES; ACTIVE MATURE ADULTS*
So no matter your age or fitness level, we're invested in helping you reach YOUR personal goals - knowing that you want to be confident in your body, have more energy to keep up with the demands of life and stay healthy & active.
"Training your body 'From the Inside Out' for Impressive Results"
(the type of 'functional-fitness' training of a 'Bruce Lee', rather than an 'Arnold').
Come on by and see why we're "The Talk of the Town".
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All Rights Reserved.
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