Training Programs

Our signature training specialties include: Over-40 Fitness, Low-Back Fitness, Core Training, Functional Fitness, Strength & Mobility, Post-Rehab, Endurance Sports and “Fitness Troubleshooting” - figuring out solutions for problems like stubborn body parts, recurring injuries or when progress stops and nothing seems to work anymore.

We have personal training programs for every body!

Our Individualized Exercise Philosophy:

We understand that people come in all shapes, sizes, skills, abilities and get in shape for different reasons. This is why we design our program around your individual body-type, body structure, fitness level, response to exercise, personal needs and goals. We will figure out which combination of exercises, stretches and routines work best for YOU. Whether you are just starting out or an elite athlete, you’ll get the fitness and performance results you want and develop a well-rounded body at the same time.

Our Individualized Nutrition Philosophy:

How should you eat for best results? You see everything from: low-fat, keto, low-carb, high-carb, high-protein, vegetarian, non-dairy, eat 6-small meals-a-day, eat one-meal-a-day and 16-48 hour fasts. It can be confusing. The fact is there is no scientifically proven best way to eat for everyone. Why? People metabolize foods differently based on their individual physiology. The secret, is eating the foods YOUR body uses the best. We can coach you on the basics and teach you the keys of performance nutrition.

Level 1

Back-to-Basics Reboot

Feel like you tried everything and nothing seems to help?

Top athletes feel that way too sometimes. Ever notice what they always say got them to break out of the rut and begin performing successfully again? Yes... going back-to-the-basics. We are masters of the basics. We'll help you troubleshoot the problem, get unstuck and reignite your results.

Healthy Living

Lacking the health and energy needed for your daily life? 

Research has proven exercise can alleviate conditions like high blood pressure, cholesterol, diabetes, etc. We can coach you how to approach your food choices, activities, workouts, sleep habits, stress management and healthy weight-reduction so you can live a healthier, energetic lifestyle.  

Low-Back Fitness

Is lower-back pain holding you back and making you weak?

About 80% of people experience low-back pain. For many, low-back pain becomes a serious problem that leaves their body rigid and afraid to move. The solution? Core fitness. We have a proven program that will get rid of the stiffness, aches and pains restore your flexibility, stability and strength so you can move with confidence again.

Post-Rehab & Fitness

Feel like you won’t be able to come back from an injury?

Physical therapy is the 1st step to restoring function after injury. The 2nd step is restoring total-body strength and fitness after PT is over. Regardless of your injury, surgery or even full joint replacements, our program can continue your rehab progress and help build more durability to fortify your body. 

Level 2

Core Strength

Stabilize your core

If your core function is not balanced, it can lead to recurring aches and pains in your lower back, shoulders, hips and knees draining your body of strength and energy. We'll rebuild your core from-the-inside-out, eliminate the stress points and build and balance out your core strength and stability to provide maximum structural support to your body.

Fitness

Become more fit & ready

Fitness can mean different things depending on the individual. There are many components involved in becoming fit: increasing mobility, strength, speed, flexibility, stability, endurance, power and lowering body-fat, to name a few. We will assess your needs and help you build the authentic fitness you need for your high-performance lifestyle.

Strong & Fit

Build total strength & fitness

Conventional strength training builds small "pockets" of strength in certain areas while others remain weak. We'll even out your strength by working all areas of your body and build all fitness skills and abilities to create balanced total body strength and fitness. This will reduce risk of injury and create dynamic fitness and performance.

40 & Fit

Be strong, flexible & pain-free

Fitness needs change after the age of 40. Mobility, flexibility and body balance become top priority. If these key components are missing, you’ll become stiff, weak, get random aches & pains and recurring injuries that seem to get worse. Our unique approach can help you build a strong, flexible, pain-free body and restore your energy. 

Level 3

Total Core

Build a core powerhouse

To train and perform at high levels successfully, you need to have a complete core that works properly from top-to-bottom and all angles. We'll take your core training to new levels by tying-in all sections - upper, middle, lower - into one solid unit capable of withstanding the rigors of advanced training and sports. 

Max Fitness

Dynamic fitness & performance

Being fit and ready for anything that life and sport can throw your way is a tough goal. We can make it easier by creating a customized plan that will build complete development of all fitness skills and abilities: mobility, strength, speed, flexibility, stability, power and endurance in a balanced way. Create fitness that can easily flow into any challenge.

Full Strength

Authentic total body strength

A body with authentic total-body strength has the ability to be strong in any position and all movements. We'll show you how to build every section of your body - arms, legs, torso, supportive muscles - into a cohesive system operating at full strength capacity. This will give you the ability to perform and endure the most intense activities.  

Max Performance

Consistent high-performance

Performing at high levels consistently without getting hurt is every athletes goal. We'll develop a sport-specific plan and show you how to address all the physical components: strength, speed, power, agility, endurance, movement, stability and stamina needed for your particular sport. Whether it’s golf, tennis, crew, soccer, etc. we can help you win.

TRIATHLON Performance

Is your body READY to perform?

Endurance athletes need a body able to withstand hour-after-hour of grueling activity. A winning strength program must train the right skills and fit each athlete’s specific body structure. 

• Upper-Core training - to improve stroke efficiency during the swim.

• Lower-Core training - to improve functional power on the bike.

• Mid-Core training - to improve pace and mechanics on the run.

• Total core integration - to balance out the body from all the repetitive motions in bike, run and swim training.

The benefits you get from using the right strength training program: 

• stronger, faster and more efficient

• perform at higher levels more easily

• recover faster from training

• more resistant to injury

• get more results from less training

• be able to extend your competitive years

• fully maximize your athletic potential

Whether you are new to triathlon or a seasoned competitor, we have a proven track record in developing the strength, speed and durability multisport athletes need to succeed. 

Our athletes have gone on to:

• Complete their first triathlon

• Establish new personal records

• Recover faster from races

• Complete their first Full IRONMAN distance race

• Qualify for Nationals and World Championships

Our strength program will take your performance to the next level!     

QuickStart

Get Started on the Right Track
(3) Three One-Hour Sessions: Functional Movement Screen and two one-on-one training sessions. Perfect if you want to learn some new techniques or get a custom program to follow on your own.

Build

6-Week Course To Build Toward Your Goals
(6 or 12) One-Hour Sessions: Functional Movement Screen and one-on-one training sessions. Perfect if you want more in-depth coaching and personalized technical guidance to build a strong base and better long-term results. [1x or 2x a week training]

New You

100 Days To Reboot Your Body and Life
This comprehensive 14-week program is the ultimate way to change your body and life for the better. Fernando will coach you step-by-step on how to hit the reset button on your health, fitness and performance. (2-3x sessions per week commitment)

Monthly Coaching  

Keep moving forward. Review your current program and get some fresh ideas, or continue on after you complete a training course with us. You can come in for a training/coaching session every month, every 2 months or 3 months. Monthly Coaching helps prevent bad exercise habits from creeping in and keeps your training progressive as your body changes.

Assisted Stretching   

Get flexible again. Sometimes what the body really needs is a good stretch. After an individualized flexibility assessment, we'll use a variety of mobility and assisted stretching techniques that will help you get rid of that stiff body. Assisted Stretching helps ease muscle tension, relieve aches and pains, restore mobility, flexibility, body balance and leave you feeling great.  

Biomechanics 101

Learn proper biomechanics for better results. Biomechanics goes beyond simply using "good" form and technique. Many commonly-used exercises may not be a good mechanical fit for your individual body structure causing increased joint stress and limited results. Come in for a biomechanics exercise analysis and learn how to maximize your exercise technique for optimal results.   

Indian Clubs

Learn the ancient system of Indian Club Exercise to improve the mobility and strength of your shoulders, rotator cuff, upper back and arms in ways you never thought possible. Used for thousands of years, the clubs were a staple tool used by everyone from health and fitness enthusiasts to strength athletes with great success. Indian Club Exercise is perfect for injury prevention or post-rehab of various shoulder girdle issues. Learn the secrets of how to build stronger, more resilient shoulders and upper body using this forgotten tool!

Original Strength

Tap into the power of original of total-body strength training! The mid-1800’s through early 1900’s was the pinnacle of strength training superstars. These strongmen, and women, achieved incredible feats such as Arthur Saxon overhead lifting a 336 pound barbell with one hand - without the aid of a weightlifting belt, wraps or performance-enhancing drugs. Learn the secrets of original strength training and become a powerhouse!

Original Bodybuilding

Build your body with the original methods of classic bodybuilding! From the 1900’s -1960’s the focus of building the body was about balanced development, symmetry and proportion. Original bodybuilders wanted to mold their bodies into the classic proportions of ancient greek sculptures. And they achieved it without steroids, super-long train-til-you-drop workouts. Learn the secrets of original bodybuilding training and sculpt a classic physique!