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Ambitious fitness goals we build towards

Tailored To Your Goals

We start by making your goals specific, measurable, and time-bound.

With our eyes on the prize we'll make a plan, breaking down your ambitious goal into smaller steps to keep celebrating wins along the way. This ensures we keep that motivation high as we continue climbing to the top.

Lastly, be ambitious and ready to commit. Be honest with yourself as to what is achievable, how much effort you are able, or willing to put into it, and whether it's sustainable. Fitness is a journey compounded over a lifetime. Think long term. It doesn't need to be a grueling all-out transformation at the risk of burning-out and starting over.

Training is not a punishment. Be patient, do it out of self-care, and learn to appreciate the journey.

General Health & Fitness

Strength and conditioning training is not just about aesthetics; it's also about maintaining muscle mass, which is vital for metabolic health, bone density, injury prevention, functional independence, and more.

Learn proper technique of key movement patterns and build a resilient body. By the time we're done, you'll feel great, and looking awesome will just be a bonus.

Build Strength & Muscle

Whether you want to put on some serious muscle, or just love the grind, we begin by establishing a solid foundation, focusing on technique and fluid movement before progressively loading up the bar. If you're going all in, be prepared to train at least 3 times a week and fine tune your nutrition to elevate performance, speed up recovery and maximize those gains.

Burn
Fat

Strength training is the key to a holistic weight loss program. Not only does it help you look leaner, it also boosts your resting metabolism, the foundation for sustainable fat loss. While dieting, strength training is also crucial to retain lean muscle. Let's work together and develop the tools to establish healthy eating and training habits for life-long success.

Frequently Asked Questions

> How much muscle do we lose as we get older?

Adults who do not strength train lose on average 3-5% of lean body mass every 10 years past the age of 30, which can be up to 2.3kg of muscle mass according to a report from Harvard Medical School. Losing muscle doesn't only decrease your resting metabolism 3-8% every decade but it also increases your risk of losing functional independence, as well as your risk of injury and falls. The good news is that it's never too late to start training and slow the loss of muscle mass that occurs with aging.

> But I don't want to get too muscular or 'bulky'.

Getting bulky takes a lot of time and effort. There are many factors that contribute to building big muscles including: genetics, hormones, age, nutrition, to name a few, and of course intense training with relentless execution for at least 2-5 years. So just get started, lift some weights, get stronger, and if you ever feel like you're getting too muscular after months of hard work and you don't like how you look and feel, you'll be happy to know that it is reversible and you can lose the muscles in a fraction of the time.

> Do I need to diet and / or track my nutrition lose fat?

No. You absolutely don't need to diet or track macros (protein, carbs, fat) to lose weight. With that said, even 3 weeks of tracking can be a very eye opening experience and help you make smarter eating decisions in the long-term. To burn fat you need to create a caloric deficit, which means consume fewer calories than your body expends. You can clean up your diet with some general guidelines and get 90% there. It's not the 'optimal' way, and may take longer, but that's OK. The top priority is consistency, and gradually incorporating healthier and sustainable eating behaviors into your life. Remember, small easy wins, repeated over time, leads to big dreams.​ Now, if you want to get even leaner, get quick results, or have had no success incorporating dieting guidelines, dieting and tracking will play a key role. Make sure that you're able and willing to put in the effort. You will need to pay close attention to what you're putting in your body, ensuring you're fueling your workouts, and supporting recovery all while creating a reasonable caloric deficit. Blindly starving yourself or skipping meals is very risky, as your hormones, energy levels, and metabolism could eventually crash if your caloric deficit is too large for too long. You will feel depleted and your hunger will catch up to you - and when it does, you won't be craving a quinoa salad.

> Do I need to eat more to build muscle?

Yes. Two key things need to happen to effectively build muscle. You need to stimulate your muscles and you need to create a caloric surplus, eat slightly more calories than your body burns in a day, including sufficient protein. Think of it like building a house where training is your labor and your calories are your building blocks. But hold on. If you are new to fitness, have been physically inactive, or have higher body fat, you will be able to build a strong and lean physique for at least 12 months while eating at or even below your maintenance calories. If that's you, go on and enjoy the easy lean gains first. For those of us who want to keep building, make sure your are able and willing to put the effort in, as you will need to slightly raise your calorie consumption above maintenance, also known as 'bulking', to effectively build muscle. This means that you will also put on some fat. Yes its uncomfortable, but it's the most effective way if you're serious about putting on more muscle.

> Can I build muscle and lose fat at the same time?

Yes, but with diminishing returns. The technical term for getting a lean physique by building muscle and losing fat at the same time is called body recomposition. The optimal condition to build muscle is to stimulate your muscles and be in a caloric surplus, eat slightly more calories than your body expends. And the opposite needs to happen to burn fat, where you create a caloric deficit and expend more calories than you consume. Both tools are on the opposite spectrum, but... If you are new to fitness, or a person with higher body fat, you will be glad to hear that you can build muscle and lose fat at the same time and get great results for about 12 months of training as long as you don't eat more calories then your body needs. Doing both at the same time is not the fastest to reach either goal, but at this stage you will get amazing results for months, so unless you're super eager, just take this time to establishing healthier eating and training habits and enjoy the low hanging fruit. Once the noobie recomposition gains slow down, you have a decision to make. (1) You want to get even leaner and burn more fat, in which case you may need to dial in your nutrition further to ensure you continue to create a caloric deficit. (2) You want to continue building muscle, in which case you will need to increase your food consumption slightly above maintenance. (3) You don't care about getting leaner or building muscle and are happy to continue as you have been and simply maintain your general health & fitness. This should be the end goal for all. But don't expect to continue to lose fat and to build muscle at that noobie rate forever.

> How often should I train a week?

This depends on your goals and your health status. If you're starting from zero, just get started, any exercise is better than none. Even if you just have time for 90 minutes a week, it adds up over a life-time so get after it. Life gets busy, but try to make the time. Your body will thank you for it. A good target for individuals new to fitness or who have been physically inactive, assuming no underlying health conditions, would be to strength train 2-3x a week and get your daily steps in for cardio, somewhere around +8k steps a day. If you're not there yet that's ok, just walk a little more today than you did yesterday, or try to hit your daily step goal one more time this week than you did last week. Slow progression is key. If you have ambitious goals and no underlying health conditions, aim to strength train +3 times and do light cardio +120m a week. But don't overdo it, listen to your body. We're playing for the long game and the goal is to keep playing. Only exercise as much as you can recover from. If exercise starts making you feel fatigued or low on energy, it's time to rest up.

> How do HIIT circuits compare to Strength & Conditioning?

Cardio works on your respiratory and cardiovascular system - that's your heart, lungs and blood vessels. Need I say more? Think of it as training for longevity. Strength training works your muscular and skeletal system. Think of it as training for quality of life. In theory HIIT circuits combine the 2 concepts. They are great for conditioning and if programmed correctly can result in great sports performance benefits such as explosive power, muscle endurance, and anaerobic cardiovascular benefits. You can get some muscular stimulus especially if you a new to exercise or when short on time, but it's suboptimal as your cardio will severely limit your strength output and training effectiveness. When training you want to have a purpose and you want to select exercises that are specific to your goal. Obviously HIIT has multiple benefits, and lets be honest, it's super fun in a twisted way. So if HIIT circuits are your ticket to a consistent fitness routine, that makes it your optimal training routine so keep crushing it!

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