Why train with us?

Step 1 - Increase your  fitness through energy system development

Our professional fitness training team uses a combination of both your aerobic energy system (with oxygen) and your anaerobic energy system (without oxygen). In order to improve your cardio and muscular strength in one effective workout. We often use interval training because it is time efficient and keeps heart rate up while training muscular endurance. All our programs are based on time tested exercise principles which have been proven effective.

Doing hours of running alone on the"treadmill" or elliptical cross trainer is just not going to make you lose weight quickly . What you need to be doing is interval training using our specific interval and functional training programs to boost both your fitness and improve your overall physical conditioning and appearance

Step 2 - Improve your core stability, strength and rotational power

If you think that cranking out 100 crunches every morning by yourself or with your personal trainer is going to give you optimal core strength for proper spinal alignment and that 6 pack you have been working so hard for, then you couldn't be further from the truth. 

First of all, you need to be working on your core stability, which is using your core muscles to stabilize your torso when there are other forces acting against you. The basic versions of this are the bridge or plank type exercises, but there are many more advanced exercises you need to master before you have excellent core stability.

You will also need to develop your core strength and rotational power. Rotational power can be trained using very specific functional exercises and is an important factor in mastering powerful rotation from the hips.

Step 3 - Increase your endurance, strength and power

If you are not doing functional training to improve all of the above (endurance, strength and power), you are missing part of the equation. 

You need muscular endurance in your arms, back, shoulders and legs in order to sustain any kind of physical activity for long periods of time. Muscular endurance will allow you to get involved in sports and outdoor activities or play the sports you are currently involved in at a whole new level.

You need strength and power in your upper and lower body in order to develop better physical reaction and explosive movement 

In addition you need to have the strength and power in your shoulders and hips to pick up your child, grandchild or even meet the physical challenges of everyday life. 

Step 4 - Improve your mobility and flexibility

Most people are aware of the importance of good flexibility, but what most don't understand is the missing piece of the equation - mobility.

Flexibility refers to the passive range of motion as achieved through static stretching. This is important for overly active muscles, but it does not mean the surrounding joints are stable and prepared for dynamic movements. Often an increase in passive flexibility is an injury waiting to happen.

What most people need more than passive flexibility, is mobility. Mobility refers to the ability to move your joints through a greater range of motion, but also have the joint stable while in those positions. Mobility can be increased through specific mobility drills which are generally incorporated into your dynamic warm-up which is largely used in our one on one and boot camp sessions

Step 5 - Improve your balance and lower body strength & power

Balance is obviously important for everyone from top athletics to office workers. Most of us, however, do not do any balance training. It is actually very easy to improve your balance using some simple training methods that use very little equipment.

Balance also requires a lot of lower body strength and power. Strong and healthy legs will mean that you can perform explosive maneuvers without an increased risk of injury. This doesn't mean hitting the gym to do more leg curls and leg extensions. What you need to be doing is lower body functional training exercises - both hip and knee dominant, both single leg and double leg, and both stable and unstable exercises. 

Conclusion

In order to increase your physical awareness and transform your body into a better performing machine, you need to have a well rounded, specific and costume designed, functional training program. You cannot rely on traditional weight training  workout routines and long boring cardio to get you the results you are looking for.

What you need is a program that has been proven to work with hundreds of people from all over the globe. If you are interested in finding out more about our fitness training programs, please leave your name and phone numbers here and our fitness experts will call you and arrange to meet for an initial consultation at a time of your convenience.

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Exercises
Single Leg Knee to Chest 1. Lie back and grasp one leg behind knee. Other leg should be straight on floor. 2. Pull knee towards same shoulder. Back should remain flat on floor. 3. Hold for 20-30 seconds. Repeat as prescribed. Trainer's comments: hold it 10 sec for each leg	Sets Reps Weight/Resistance Tempo Time 1 10 sec each
Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
Single Leg Standing Straddle 1. Start by standing with your feet spread as far apart as possible. 2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring. 3. Hold for the prescribed time and then repeat with the other leg. Trainer's comments: losen up your low back and stretch your hamstrings
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions	Sets Reps Weight/Resistance Tempo Time 1 20       2 20       3 20
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions	Sets Reps Weight/Resistance Tempo Time 1 20       2 20       3 20
1-Arm Pushup 1. Start by getting into a pushup stance with your body flat and both hands on the ground. 2. Next take one hand and place behind your back. 3. Proceed into a pushup and the extend your arm back to completed pushup. 4. Repeat for desired repetitions and repeat with the other arm.	Sets Reps Weight/Resistance Tempo Time 1 just kidding!
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.	Sets Reps Weight/Resistance Tempo Time 1 25       2 25       3 25
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.