Hello! We know you are anxious to get started. To ensure a safe and effective workout, please take a few minutes to review these guidelines. Always get approval from your physician before you begin any exercise.

Log in from anywhere on the site.
A calendar will open up.
Find today's date on the calendar and click workout.
Your workout for the day will open up.
If you do not see a workout for that day, you have a day off.

Sound confusing? It's not.
For each workout, you'll see Exercises, # of Reps, # of Sets, and Weight listed.
EXERCISE: If you are unsure of an exercise, click the video for a demonstration.
REP: One rep is one complete motion of an exercise.
SET: One set is a group of reps.
WIEGHT: You can adjust the weights in your program. Focus on achieving your target number of reps first. Then think about the weight.
Most fitness plans have 1-3 sets of 8-15 reps.

All workouts are interactive. Occasionally, you may perform more or less sets/reps/weight than prescribed. That's why we've created Interactive Workouts.
If you wish, fill in the results of your days workout and click submit.
Our staff will then adjust your future workouts accordingly to maximize your results.


The Warm Up is an important part of any fitness program.
The purpose is to get your blood pumping and to elevate your body temperature.
The results are an easier, more effective workout, with less chance of injury.
Most activities that slowly raise your heart rate can be an effective warm up.
Most clients choose a slow walk or jog. 5-10 minutes is usually sufficient.


Strength training will help you build muscle and lose excess body fat.
Other benefits include stronger bones, tendons and ligaments.
1. Use correct form. Not doing so can result in poor results and injury. It is not the amount of weight, but correct form that produces the safest and quickest results.
2. For best results use a Full Range of Motion for each exercise.
3. Remember to breathe. Sounds silly, but people often hold their breath while lifting.
Inhale before you begin each movement and exhale as you perform each movement.
4. Err on the lighter side when lifting a new amount of weight.


Your plans cardio section is designed to strengthen your heart and lungs, your circulatory system, burn fat and increase endurance and speed. Be sure to check your RPE's on our RPE CHART to ensure maximum results and safety.


Similar to the warm up, the Cool Down is often left out of fitness programs. Please take the time.
The purpose is to recirculate your blood that has been pumping to your hard working muscles.
This can prevent dizziness, reduce stress and the chance of other injuries.
Exercises similar to warm ups can be used. Slowly decrease your activity level and speed to bring your heart rate back down.


You are going to want to do this. You may not think so, but you will.
Stretching relieves stress, tension, helps detoxify your body and relaxes your mind.
You may want to stretch the muscles you intend to use before you begin your workout.
After your workout, stretch the muscles you just used or try a full body stretch routine.
Please see our stretching videos for some examples.


Immediately stop exercise if you feel any pain or discomfort.
Be aware of the climate where you are working out. Too cold or too hot requires a longer warm up and cool down, as well as a less intense workout.
Wear comfortable clothes while exercising.
Eat a small meal or snack 30-60 minutes before your workout.
Drink plenty of water while exercising - do not wait until you are thirsty.




DISCLAIMER: As always, for your safety, do not perform any exercise without the written consent of your doctor.