In-Studio Programs

Whether you are just starting out or an elite athlete, our unique, back-to-basics approach will help you reach your goals in the best way. Our signature training specialties include: Over-40 Fitness, Lower-Back Fitness, Endurance Athletics, Masters Athletes, Post-Rehabilitation, Healthy Lifestyle Coaching, Core Training, Functional Fitness and “Troubleshooting” - figuring out solutions for people when 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 will design your program based on your individual body-type, body structure, fitness level, response to exercise, personal needs and goals. We will figure out which exercises will work best for YOU and look for the “root-cause” of any fitness problems you may be experiencing. Whether you are just starting out or an elite athlete, we can help you reach your goals the right way.

Our Individualized Nutrition Philosophy:

What’s the best way to eat for maximum health, fitness and performance? 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 help you figure this out.

HEALTH Programs

Back-to-the-Basics

Feel like you tried everything and it’s still not working?

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

Healthy Living

Lacking the energy needed to get through 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 more energetic lifestyle.  

Lower-Back Fitness

Is lower-back pain slowing you down and making you weak?

About 80% of people experience lower-back pain. For many, the lower-back becomes a serious problem that drains strength, mobility and energy. The solution? Core fitness. We have a proven program that will restore your flexibility, stability, strength and get you moving around with confidence again.

Post-Rehab & Fitness

Has an injury been keeping you on the sidelines?

Physical therapy is the 1st step to getting an injured area back to normal function. The 2nd step is restoring total-body strength and fitness after PT is over. Regardless of your injury or even full joint replacements, our Post-Rehab program will continue your rehab progress and get you back in action. 

FITNESS Programs

Core Energy

Energize your core

If your core function and stability is not properly balanced, it can rob the body of strength, energy and lead to recurring problems in your lower back, shoulders, hips and knees. We'll rebuild your core from-the-inside-out and balance out the areas needed to re-energize your strength and prevent injury.

Total Fitness

Become more fit & ready

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

Strong

Build strength-you-can-use

If strength is not balanced throughout the body, you're only left with small "pockets" of strength in certain aeras while others remain weak. These muscle imbalances can lead to extra stress on your joints and weaken muscles. We'll bring up your weak areas, balance your body and create authentic strength throughout your entire body.  

Total Fit-40 Plus

Get back in shape & keep it

Fitness needs change after the age of 40. Mobility, flexibility and balance become top priority. If these key components are missing, your body will become rigid, increase your risk of injury, decrease your strength, energy and stamina. Our program can help restore your body, get you back in shape and keep it for years to come. 

PERFORMANCE Programs

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. 

Functional Strength

Be at full 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.  

Sports Performance

Perform consistently

Performing at high levels consistently without getting hurt is every athletes goal. We'll show you how to address all components of fitness - strength, speed, power, agility, endurance, movement, stability, stamina, in a simple workout. Consistent performance and injury prevention for your sport: golf, tennis, crew, etc. is the goal.   

Master

Perform at any age

Continuing to perform at high levels without getting hurt after the age of 40 is a challenge for most. Not for us. We have numerous Masters athletes still competing at elite levels and winning. The needs of the over-40 masters athlete are different. Our proven program will keep you in the game, and in the winners circle, for many years to come. 

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 for those who want to learn some new techniques or get a custom program they can follow on their own.

Build

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

New You

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 mechanics for optimal results.   

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!

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 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 workouts or training 6 days a week using split-routines. Learn the secrets of original bodybuilding training and sculpt a classic physique!