CLASSES | Personal Best

The Fundamental 5

Our "The Fundamental 5" class is specifically designed to introduce and refine your technique in the five cornerstone lifts of resistance training: the squat, deadlift, bench press, overhead press, and row. These compound movements are invaluable for building a solid fitness foundation, offering a multitude of benefits, particularly for individuals over 40.

Duration: 1 hour

Here's why mastering these lifts can be a game-changer as you age:

Squat:

Benefits: Strengthens the lower body and core, improving functionality for daily activities. Squats are essential for maintaining leg strength, which is crucial for mobility and balance as we age.

Deadlift:

Benefits: Targets the posterior chain muscles, critical for posture and back health. Regularly practicing deadlifts can help counteract the effects of prolonged sitting and reduce the risk of back injuries.

Bench Press:

Benefits: Builds upper body strength, focusing on the chest, shoulders, and triceps. This lift supports better bone density in the arms and chest, a key concern for aging adults.

Overhead Press:

Benefits: Strengthens the shoulders and upper back, enhancing overall upper body functionality. Overhead presses are particularly beneficial for improving shoulder mobility and stability.

Row:

Benefits: Focuses on the back muscles and supports posture correction. Strong back muscles are vital for preventing rounded shoulders and for maintaining a healthy spine alignment.

Training Approach:

In "The Fundamental 5" class, we take a gradual approach, starting with bodyweight exercises or lighter weights to ensure proper form and safety. As confidence and ability grow, we progressively increase the intensity. This methodical training is especially beneficial for those over 40, as it allows for adaptations that improve strength, flexibility, and joint health, without overwhelming the body.

Why It's Essential After 40:

For individuals over 40, focusing on these compound lifts can have profound effects on reversing or preventing the decline in muscle mass and bone density that naturally occurs with age. Moreover, mastering these movements can significantly enhance quality of life by improving the ability to perform daily activities, reducing the risk of falls and injuries, and boosting metabolic health.

bells, balls & bands

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Embark on a journey of intensity, variety, and fun with our "Bells, Balls, and Bands" class. This unique HIIT (High-Intensity Interval Training) session is designed to challenge and invigorate you, combining the power of kettlebell compound exercises, the targeted impact of slam ball isolation moves, and the versatility of resistance bands.

Duration: 45 minutes

Here's what makes this class a must-try:

Kettlebell Compounds

We kick off with kettlebell exercises that engage multiple muscle groups simultaneously. This segment focuses on building functional strength and enhancing cardiovascular health. Benefits: Improves overall strength, boosts metabolism, and increases endurance.

Slam Ball Isolations

Next, we shift to slam ball exercises, focusing on isolating specific muscle groups for targeted strength and conditioning. Benefits: Enhances muscular endurance, improves coordination, and targets muscles that may be overlooked in traditional workouts.

Resistance Bands Finisher

We conclude with a resistance bands segment, designed to finish your workout strong. This part incorporates full-body exercises that focus on stability, flexibility, and strength. Benefits: Increases muscle activation, improves flexibility, and aids in injury prevention by strengthening stabilizing muscles.

This class is not just about the intensity; it's about smart training that respects the body's needs as it matures. For clients over 40, "Bells, Balls, and Bands" offers a balanced approach to fitness that combines strength, cardiovascular health, and flexibility in a single session. The variety in equipment and exercises ensures that workouts remain engaging, reducing the risk of injury by evenly distributing the workload across different muscle groups and joints.

Key Benefits:

Comprehensive Fitness: Address all key aspects of fitness — strength, endurance, and flexibility — in a time-efficient manner.
Joint Health: The varied nature of the exercises helps improve joint mobility and reduces the risk of overuse injuries, which can be a concern as we age.
Metabolic Boost: The HIIT format ensures you're not only burning calories during the class but also experiencing the benefits of elevated metabolism long after your workout is over.
Community and Support: Join a group of like-minded individuals who are committed to staying fit, healthy, and vibrant at every stage of life.

"Bells, Balls, and Bands" is more than just a workout; it's a comprehensive fitness experience designed to keep you engaged, challenged, and motivated.

saved by the bell

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In a world where mental health is increasingly becoming a central concern, finding effective strategies to improve psychological wellbeing is paramount. One such strategy that has shown tremendous promise is resistance training, particularly with kettlebells. This blog explores the profound impact that kettlebell training can have on mental health.

Duration: 45 minutes

The Kettlebell Advantage

Kettlebells, with their unique shape and versatile use, offer a dynamic way to engage in resistance training. Unlike traditional weights, kettlebells allow for fluid, natural movement, making them accessible to beginners and challenging for seasoned athletes. This adaptability makes kettlebell workouts inclusive, catering to a wide range of physical abilities and fitness levels.

Starting Your Journey:

Step 1: Learn the Basics

Before diving into kettlebell training, it's important to learn the basic movements to avoid injury. Your certified coach will take you through the basics of kettlebell safety.

Step 2: Set Realistic Goals

We'll set fitness goals that motivate you. Remember, it’s about progress, not perfection.

Step 3: Create a Routine

Consistency is key in training. Your coach will establish a routine that fits into your lifestyle.

Step 4: Monitor Progress

Progress tracking, not just in physical terms but also in how you feel mentally and emotionally.

Step 5: Be Patient and Persistent

Results take time. Stay patient and persistent, and the benefits will follow.

Mental Heath Benefits:

1: Stress Reduction

Engaging in kettlebell training can significantly reduce stress. The physical exertion helps in the release of endorphins, the body's natural mood elevators. This biochemical change can lead to a reduction in stress and anxiety levels.

2: Improved Self-Esteem

Regular kettlebell workouts can lead to noticeable improvements in strength and physique. These physical changes often translate into a boosted self-image and higher self-esteem, key components of mental health.

3: Enhanced Cognitive Function

Exercise, including kettlebell training, has been linked to improved cognitive function. This includes enhanced memory, sharper focus, and better problem-solving abilities.

4: Emotional Resilience

Consistent training instills discipline and perseverance. Over time, individuals who engage in kettlebell training develop a stronger sense of emotional resilience, helping them better manage life's ups and downs.

5: Social Connectivity

Kettlebell training can be a communal activity. Joining classes or groups fosters a sense of community and belonging, which is vital for mental health.

Kettlebell training goes beyond physical fitness; it is a powerful tool for enhancing mental health. By reducing stress, improving self-esteem, enhancing cognitive functions, building emotional resilience, and fostering social connections, it can play a pivotal role in your mental wellness journey.