WHAT IS FITNESS? Fitness is a combination of several factors: muscle tone or muscularity, cardio endurance, low body fat, healthy organs and joints, flexibility, basic or athletic strength, and mental balance. The biggest contributor is your metabolism, and if you have a high metabolism, exercise regularly with proper technique, as well as, and maintain a healthy diet, then you will benefit in all areas of fitness. Our main objective is for you to achieve all your fitness goals, and based on your fitness level, body type, goals, and proven scientific principles, we will build a program to the results you want. Let’s face it, if it was easy, then everyone would be in shape already!

What our TEAM of trainers do to help:

TEACH –Our trainers teach you proper techniques, safety precautions, and fitness fundamentals to help you reach your goals. Nutrition is a major factor of your success, and we provide you with proper nutrition guidelines to fit your needs.

ENCOURAGE – Our professionals are here to provide the right tools for your success, including, the mental encouragement to keep you motivated!

ACCOUNTABLITY –Accountability is key for you to reach your goals, and with our open lines of communication, we help you stay focused.

MASTER – We want you to be happy with your body, mind, and spirit, as well as, for you to master what we teach you, so you can use this knowledge for the rest of your life! Remember, knowledge is power!

There are 3 categories in your program: Cardiovascular Activity 20%, Nutrition 20%, and Weight Training 60%. Here is a review of all three:

CARDIOVASCULAR ACTIVITY- The 2 major reasons why people do cardiovascular (Cardio) activity are: 1) To burn fat and 2) To improve cardio endurance. While doing cardiovascular activities such as, running, jogging, stair stepping, rowing, biking, or the elliptical machine, you need to monitor your Target Heart Rate (THR). What is a Target Heart Rate? It is the rate your heart beats when you are doing cardio activities at an optimal level. When you are at your THR you burn fat calories, as well as, improve your cardiovascular endurance. Below is a chart that shows different THR stages. This chart is based on your age, and every year it lowers one point. If your heart rate gets too high, and if you sustain that rate for minutes at a time, then you will probably burn muscle and retain fat and/or put you heart at risk due to work overload.

 There are 2 problems most people experience with cardio. One, doing too much at a high rate or not doing enough at a low rate, so they are not optimizing their time. Two, cardio only burns calories during cardio activity and for approximately one hour after completion. The heart rate then returns to its normal pace. We build cardio programs around your THR, your goals, and your fitness level. This will ensure that your heart and lungs are not in overload; you are burning fat, and preserving your muscle.

NUTRITION– In order to lose weight, you need to burn more calories than you take in. In order to gain weight, you need to eat more calories than you burn on a daily basis. The key word we are discussing is “weight”. Weight can be fat, muscle, or both. Depending on your goals, your intake of calories affects your results, and the types of foods you’re calories are from. Without eating properly you can only obtain a small degree of success from exercising. Not only will eating properly fuel your body, but it will fuel your mind too. You will think better and have a positive attitude as a result of proper nutrition and exercise. The old theory was to eat 3 meals per day, including, a large dinner. Current studies have proven this to be ineffective and unhealthy. Eating 4 to 6 small meals daily will increase your metabolism and help your body burn more calories. Below is a chart that compares your metabolic rate eating 3 meals per day versus 6 meals per day.

While eating 6 small meals daily, as opposed to only 3, your metabolic rate is much higher throughout the day, and you burn more calories. What to eat and how much to eat is the question. We build programs around your goals, your lean body mass, the foods you like to eat and your schedule. Your meal plan will be based on a 4 to 6 meal diet. To ensure you are on the right path, our trainers meet with you on a monthly basis to evaluate your nutrition and take your body measurements to review your success. Part of our job is to hold you accountable, and keep you motivated to eat right based on your goals and personalized nutrition guide.

STRENGTH TRAINING – The foundation to increase your metabolism, tolook and feel great is Strength Training. By strength training properly on a regular basis. Several great things happen:

#1 – You build basic strength that helps you move heavier things and have more muscular endurance so you don’t run out of gas on a daily basis.

#2 – Strengthen the smaller muscles in your body that stabilize the major muscles and gives them the proper support that they need.

#3 – Builds bone density. Meaning your bones become harder and stronger. You have a lower chance you breaking a bone in an accident and help prevent osteoporosis, which is bone disease.

#4 – The big thing that Strength Training does for you is build muscle. Building muscle increases your metabolism. If you build 1 pound of muscle you burn at least 50 calories a day. No honestly, 1 pound is not a lot. 50 calories is not a lot either, but if you added 10 pounds of muscle to your body that would burn at least 500 extra calories per day! Now we are talking serious numbers! If you accomplished that goal, then you would be able to burn off enough calories to equal a pound of fat!

Understand the muscle takes up about 1/3 the space that fat takes up. Muscle is more dense than fat, so you are not going to be big or muscular, unless that is part of your goals.

Women are only going to put on so much muscle due to genetics and low testosterone levels. So that means women will not become too muscular. They will just become firm and toned. Unless their goals is to be a fitness or body builder competitor, which is an entirely different approach.

It takes about 4 to 6 weeks to build a solid pound of muscle.   This means it will take you 10 to 14 months to  build  10 pounds of muscle(Average about 12 months). During this 12 month period you will experience 3 different stages.


Your workouts must be changed on a regular basis. Everyone’s body will adapt to a “routine”. Meaning your body after 3 or 4 weeks stop progressing because it has adjusted to the stress of the workout. The mistake that people make is just adding more weight or increasing the reps. Your body has to have more of a change. It has to be shocked with new activity on a regular basis. We build your program around this proven principle.
 
We build programs around all of your goals, based on your fitness level, body type, age, and health using proven scientific fitness principles to insure desired results! Every one is different, it is our job to customize a safe and effective and explosive workout that will shock your body and mind in the most positive way you have ever experienced. We can not wait to help you realize your health and fitness goals!!!