TRAINING TECHNIQUES ARE CLINICALLY PROVEN FOR 'REAL' RESULTS
Don't Expect 'Typical' Workouts.
EVERY TRAINING SESSION IS CRITICALLY ANALYZED WITH 'YOUR' END- RESULTS IN MIND
Expect:
- Encouragement & respect.
- No wasted time – all properly designed & effective workouts.
- Accountability; expectations WILL be set.
- We’ll be your 'official' therapist.
- You WILL be challenged.
- Join our Facebook community support group, which also provides weekly updates on Fitness ideas & motivation.
Real Metrics Lead To Real Results
- Strengthen Heart & Reduce Blood Pressure.
- Lower Anxiety & Decrease Stress.
- Phenomenally increase
- Boost Mood; Confidence; Memory; Intelligence.
- Rep-out a few hundred Push-ups - for real.
- Increase Lung Capacity While Decreasing Running Time; shave up to 11:30 min. off your ½ Marathon in LESS than 4 mths.: (verified* - for active runners in competitive races; training 3-4 days a wk..) - utilizing proper VO2 training, which greatly increases oxygen intake thereby vastly increasing endurance & overall exhaustion level.
- Improve Cholesterol Profiles - Reducing Bad (LDL) Cholesterol & Chance of Type II Diabetes.
- HIIT; MIIT; Circuit Training.
Don't Expect 'Typical' Workouts
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.
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.
And fortunately, our energetic coaches will always provide you with the appropriate routines as well as options for various abilities & fitness levels.
Develop Strength From the Inside out
The Following Is The Absolute Foundation Of Human-Body Physical Development.
We 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 have mastery of 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
- STRENGTH / RESISTANCE TRAINING
- CALISTHENICS: (exercises performed using no added weight).
- PLYOMETRICS: (controlled impact & maximum power).
- FUNCTIONAL FITNESS: (exercises to help become exceptionally fit for YOUR life's purpose).
- CIRCUIT: Various exercises designed to increase strength & Cardio, utilizing multiple stations; moving quickly with little rest).
- PHA - Peripheral Heart Action: a regimented workout where you exercise the upper & lower body in proper sequence to prevent excessive fatigue or burn. This allows the re-oxygenated blood to neutralize lactic acid and hydrogen ions we all get when we do certain workouts.
- HIIT (High-Intensitythe Interval Training) for those that want a HARD BEAST WORKOUT, but without the dangerous impact on your body).
- MIIT (Moderate Intensity Interval Training) - much like HIIT but for the everyday person wanting to attain an overall high level of fitness but with much less intensity and impact on the overall body.
- ISOMETRIC & NEGATIVE RESISTANCE TRAINING (a lost art). Very few trainers have any experience in this Elite Field of Training. It is the Foundation of strength. Virtually all professional athletes utilize this as do Martial Art Masters through the centuries. We are one of the very few in the CSRA that teach this - the TRUE foundation of strength (professional athletes and Martial Art Masters utilize this to get powerful without the bulk). - ask me about this.
- We have equipment that virtually no public gym in the CSRA has; developed for professional athletes, and those that want to take their fitness to a whole new level (good for most fitness levels).
To be Amazing; Train Amazing; Eat Amazing.
'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.
Remember...
- TRAIN Amazingly Smart: Use the most scientifically- advanced exercises and focus on your major muscle-groups.
- EAT Amazingly Correct: look at how bodybuilders eat (not the huge bulk here)...their body is where they make their living, so they DO know what they are talking about.
- SLEEP Amazingly Well: get the hours you need, try to go to bed, and wake up about the same time EVERY day. There you have it! Truly!
So if you're looking for wild & crazy body-harming exercises, we are not the one for you."This is 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
EPOC, MRT, HIIT, & PHA (Sports-Science Training Methodologies We Systematically Incorporate).
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!"
Maximize Your Workout - Don’t Just Train; Transform.
Maximize Your Workout - Don’t Just Train; Transform.
Maximize Your Workout - Don’t Just Train; Transform.
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, 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 N Year's resolutions' 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
- The #1 reason Worldwide why people quit: the excitement wears off and there's not a DEEP enough commitment.
- You MUST have "REASON & PURPOSE" that is LARGER than just being “all fired up”
- Have CLEAR GOALS.
- The BUDDY SYSTEM (by national data). Having a resolution buddy doesn't make much of a difference right away, but social support STARTS to make a big impact around February...about a month in.
- Once you train at a Private Club such as ours with it's Boutique atmosphere, many find it hard to go back to a crowded commercial facility again.
- Use an App that counts your daily STEPS & keeps track of your
- CALORIE INTAKE.
- PREPARE MEALS for the coming week.
- TELL all the PEOPLE you can so you can be held more accountable.
- DO tell your husband or wife or better half that you are going to a trainer or gym; do NOT keep it a secret because you will be running away from accountability that will keep you on track.
- 94% of users of a Community Fitness App or who connect with others at the gym with commitment partners, remain active nine months later or more. However, that is still only 10-20% of those that even started.
Adding Years to Your Life & Life to Your Years.
To your health, Wally
Iron Is Strong, You Are Stronger.
Maximize Your Workout - Don’t Just Train; Transform.
Maximize Your Workout - Don’t Just Train; Transform.
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.
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.
'Optional', HARD-CORE TRAINING - For the 'BEAST' in you
Core- training TRAINING like no other.
We Specialize in MUSCULAR ENDURANCE, ATHLETICISM, CORE-DEVELOPMENT, FUNCTIONALITY, NEGATIVE, & ISOMETRIC Training; we are one of the only trainers in the CSRA that has disciplines in these skills.
Core- training TRAINING like no other.
Core- training TRAINING like no other.
Core- training TRAINING like no other.
Core- training TRAINING like no other.
"Forge Your Body in Fire of Your Will"
CORE-TRAINING like no other.
CORE-TRAINING like no other.
Core- training TRAINING like no other.
"Forge Your Body in Fire of Your Will"
Me trying to be a Ninja
CORE-TRAINING like no other.
Me trying to be a Ninja
If you have ever struggled with Push-ups, you won't anymore; lead trainer & owner Wally has done 700 in 29 min. And for his 68th BD May 2020 ,1,000 in under 60min.
CORE-TRAINING like no other.
Me trying to be a Ninja
Always make it harder!
Always make it harder!