This is an overview of the process you will go through as a new member. The goal is to give you some insight into what you will be doing and why you’re doing it. Educating our clients is one of our key values, and I hope this information will be helpful. I also hope this information will stimulate some questions that we can answer for you next time you come in. Over the years, I’ve found that educating our clients helps them be more engaged in the exercise process, thus facilitating better results.

And that’s what I want for you, too.

- Bill Burnett

Starting the process

The first couple of appointments you have with your fitness professional are incredibly important. First, it gives you an opportunity to develop a strategy that is realistic and that you feel confident in following. Secondly, from your initial assessment, you will understand what problems you need to address before you progress to the primary exercises in your workout program. These two things are very important because if your strategy is not realistic you won’t stick with your program and will ultimately be unsuccessful in your efforts.


The assessment in which you participated consisted of a functional movement screening that assesses your body's specific movement patterns. Movement patterns give us information about which muscles may be too tight, which ones are too loose and which ones might not work properly at all. From the assessment, we provide you with feedback so that you know what areas need to be addressed so that you can do your day-to-day activities pain-free. Once we identify these "problem areas," we can decide what exercises will make up your corrective exercise routine, your daily workout regimen, and your warm-up/stretching routine. Each of these components will ensure you get the most out of your entire exercise program.  

Corrective Exercises

Problematic movement patterns and postural issues detected in your initial assessment must be addressed before you begin doing more difficult exercises. Doing so, will help you to do more difficult exercises correctly, help you avoid injury, and help you to get the best results from these exercises. Addressing these issues up front typically results in greater progress and long-term adherence to your exercise program.

Balance and Core

Most of our clientele are between 45 and 80 and we find that balance is a huge issue for them. We spend a lot of time working to strengthen the core muscles so that they can better catch themselves should they start to fall. Your core is made up of your shoulders, torso, and hips, and working together, they are essential for balance. Having a strong core is imperative to have good functional balance.  Many of us think of balance as being able to stand on one foot.  Functionally,  balance is your core’s ability to fight gravity and keep you in an upright position. One of our goals is to provide you with the strength and balance that would allow you to stay upright after tripping, in order to avoid a fall.

Strength Training

You’re never too old to start a strength training program. Your ability to maintain an independent lifestyle has a lot to do with how strong you are. Additional strength makes your day-to-day activities easier. It also lessens the stress on your joints and improves bone density. Strength gives you the ability to shovel snow, work in the garden, or play with your kids (or grand kids) without being worn out afterwards.

Metabolic Training

Metabolic training is a system where you do basic movements in a timed environment. This training reduces your rest time between sets and allows your heart, lungs, and muscles to get stronger all at once.  It is an amazing system! The great thing about it is understanding that not only are you revving up your metabolism during the time that you’re working out, but the effects last for hours and sometimes days afterwards. This result is incredibly hard to duplicate, with other kinds of cardio workouts.  These workouts are incredibly taxing but hugely beneficial, particularly if you have limited time for workouts during the week. We believe you will find these workouts are everything that you could ask for as far as gaining strength and endurance are concerned. Ultimately, the goal of metabolic training is to make you stronger and help you lose fat. There is no reason that any person cannot do these workouts.  

Cardio vs. High Intensity Interval Training (H.I.I.T.)

Once again, research has dictated change in our industry. Gone are the days of climbing on a treadmill and walking at a pace that is comfortable for an extended period of time, with the expectation of intense weight loss or incredible conditioning. Research shows us that the lack of intensity limits the results you get. In order to reach the fat loss goals that most people are trying to achieve, they need high intensity interval training or tabata workouts. These workouts traditionally consist of a five-minute warm-up; a fifteen-minute active work/active recovery cycle, and a five-minute cool down. The active work/recovery portion is designed to spike your heart rate for a short burst (the "active work" portion), let it come down to a moderate rate (the "active recovery" portion), and then spike it again. Though these workouts are short, they typically double the output of calories burned and extend caloric burn for the next 24 to 48 hours. You will benefit from an elevated metabolic rate because your body will continue to burn fat efficiently.