Our philosophy on training is the development of core conditioning, stability, strength, and power.    The three overall principles of our philosophy do not change: 1. Protect the client from injury by providing an individualized structured program to progressively build functional core balance and strength while improving the strength of the kinetic chain.  2. Educate the client on the structure of the program  3. Educate the client on proper nutrition in achieving fitness goals.

Nutrition and Beginning Core Development- The first month will focus on developing a strong daily nutrition plan with accurate caloric and protein intake for promotion of fat loss and lean muscle gain.  A monthly shopping list will be put in place to eliminate unnecessary “impulse shopping” and the purchase of healthy items in support of a healthy living plan.  We will establish an “eating plan” with your input to maximize your time and work within your food budget.  This portion of your plan also includes keeping a food and exercise diary which you will keep current for all three months.  This portion of the plan will also save you a minimum of $75-$150 month on groceries as you will shop for food one time per month for the essentials and once per week for dairy and fruit and vegetables.  Keep all of your receipts and compare your food expenditures to your current expenditures.  Your beginning core development exercises with focus on using your own body weight to increase strength and flexibility in your overall abdominals, oblique, lower back, hips and torso.  You will engage in a 20 minute core program daily which expands to 30 minutes on training days.  It is preferable that you perform the program in the morning before breakfast unless on training days. 

Postural Analysis/Corrective Exercises and Core Development- The second month of the program will focus on corrective exercises to improve posture and overall stability.  We will perform a full posture analysis and determine the exercises that are best for correction. We will then integrate those exercises with over 80 exercises for core development.  We will also progress to more aggressive core exercises focusing on increasing strength and overall muscle tone.  The fitness program will shift between high reps/low weight and high rep functional (using body weight only) exercises. 

Increasing Cardiovascular Activity, Endurance and Lean Muscle Mass- The third month of the program will focus on increasing your endurance with cardiovascular activity using interval and circuit training.  This will increase your lean muscle mass and increase your body fat loss.  Exercises will focus on additional toning with high repetitions using body weight and free weights.  Interval training will focus on light jogging with interval sprinting in addition to resistance training. 

Increasing Functional Power and Overall Strength- The final phase of the program will be to increase functional strength.  With over three months of nutritional, postural correction, core development, and cardiovascular activity, you are now ready to increase your overall strength.  This month will focus on compound exercises to develop and increase functional strength and power.  This will also focus on increasing definition of legs, glutes, arms and waist.