ACCREDITATIONS
FOR YOUR TRUST & CONFIDENCE
FITNESS TRAINING
Do you tell the mirror, "I wish I had abs. Look at this belly!"
Or maybe, "I don't want to be bulky, just toned, strong and sexy."
The body has between 650-840 muscles designed to move!
And studies PROVE the clear link between exercise, and feeling positive while looking younger .
When we age, we lose muscle and gain fat. The result? Low self esteem that leads to declining invitations, jobs, relationships and sometimes even avoiding social events because we don't feel attractive or are afraid of rejection.
A STRENGTH TRAINING focus together with some endurance and flexibility fitness promotes energy and keeps us strong, fit, healthy and sexy!
With the future of gyms uncertain, online or remote fitness training is a convenient way to get started or keep going on your journey to a stronger and fit body.
Strength training, endurance, flexibility - anything is possible. Video demos and live video trainer sessions are possible for a safer experience. Customized to your level and ability.
"Fitness is not a destination - it is a way of life."
Let's do this!
Do you want more strength, power or SIZE?
Different ways to STRENGTH TRAIN for your specific GOAL
How to Train for Strength, Power or Size…
Let’s start with
1) SIZE: Goal is looks.
Focus: Volume = how much time a muscle spends working in a session
How: Moderate weight, more reps focusing on *TUT (Time Under Tension), shorter rests between sets.
* TUT means you keep the muscle under tension during a rep longer by going slower into each rep, don’t lock out, hold briefly and slow return. (Ex. 3-1-3)
Warm Up: thorough warm up
Reps: 6-12 reps = 1 set should take 45-90 (max) seconds
Sets: 3-6 sets
Rest: 30-90 seconds between sets (30 secs for smaller muscles (Ex. Biceps), 90 secs for larger muscles (Ex. Quads)
2) STRENGTH: Goal is overall body strength.
Focus: (extended) Performance (for a sport, job or situation that requires heavy work for longer periods)
How: Determine your 1 rep Max Weight, use a % of Max Weight, do fewer reps, longer rest periods.
Warm Up: thorough warm up
Reps: 2-6 reps
Sets: 3-6 sets
Rest: 2-5 minutes between sets
3) POWER: Goal is speed.
Focus: (speed) Performance (for a sport, job or situation that requires heavy work at faster speeds)
How: either high % 1 rep Max Weight, or low % 1 rep Max Weight and more reps
Warm up: thorough warm up
Reps: 1-5 reps (lower for Olympic lifts)
Sets: 3-5 sets
Rest: 2-5 minutes between sets
