Our Programs

Personal Training

  • Talk to us about your training goals & we will set you up with the most suitable coach!

    While our Group Coaching program is designed to meet the needs of our large and varied community, when it comes to achieving specific goals, nothing beats private coaching. Whether you’re looking to lose weight, increase strength, improve technique, prepare for an event, or just prefer a more personal setting, an individually designed program equates to faster results. Private Coaching is an amazingly effective and efficient way to achieve your individual fitness goals. Your coach will work with you to identify and clarify your fitness goals, assess your movement, and design a program specifically targeted at improving your deficiencies and optimizing your strengths, thereby enabling you to achieve your goals as quickly as possible. Your private coaching experience will be tailored to your specific needs, and will include:

    -Mobility exercises to improve and restore joint range of motion
    -Skill-based warm-up to prepare for specific movement patterning
    -Strength and conditioning exercises chosen to specifically achieve your goal
    -Post-workout recovery techniques
    -Nutritional guidance
    -Health, wellness, and lifestyle support.

    Private coaching is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations, or just prefer the additional attention and accountability.

Group Classes


    Type: Group Class

    This class is uniquely programmed to serve all mobility systems in the body. Back Bend, Side Split, Outward Joints, Middle Spit, Forward Bend, Inward Joints, and General Mobility systems will all be rotated throughout these group classes. Designed to restore and increase range of motion, reduce tension, pain & dysfunction, improve athletic performance, strength, and joint health. We must realize that there is a prerequisite of mobility within every movement-weightlifting, spinning, running, etc. If mobility is not present then the movement suffers and cannot be executed efficiently. Before we can learn to conquer the resistance offered by weights and other sports, we must learn to control and become aware of our bodies which is developed in each mobility class. This class is more than “pre-hab” or “rehab”, it is a deep practice of exploring our ability to move and control our bodies

    If you workout for 1 hour, we recommend completing 1 hour of mobility work. This will give you permanent success!




    Type: Group Class

    Strength & Conditioning class with constantly varied, high intensity, and functional movements designed to improve fitness and performance of those of general fitness to elite level athletes. These compound, functional movements that are programmed in this class yield the best results for strength, positive hormone release and overall body composition. Each Total Training Class offers different levels to support the various fitness background of our clients.

    These Levels include:

    Level 1: The L1 program is designed for members who are just starting off. This program is ideal to start and monitor your fitness journey. It is also extremely valuable for those who “burn the candle at both ends”. In this program you will NOT find set weights or highly skilled complex movements. This program is designed to get people very fit, fix muscular imbalances, and not add stressors to people’s lives. The workouts have balance to challenge you, build skill, and contribute to personal fitness development.

    Level 2: The L2 program is for the member who wants to push the limits and gain access to another level of fitness. This program is designed to increase each person’s general physical preparedness with a slight emphasis on sport and crossfit. The movements will be more involved and the demand will be greater. This program is cycled throughout the year in systematic periods of programming. Certain requirements are needed to gain access to this level. Talk to your coach!

    Level 3: This program is for sport. There are strict pre-requisites to enter this stage to ensure safety and programming are suitable for your sport. There is greater demand in this level placed not only ability, but commitment and lifestyle. This is for the serious athletes who want to compete at an elite level.



    Type: Group Class

    Core strength is the foundation of Pilates method. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement. As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently. In our Pilates method Modification is the key to exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe and challenging for a person at any level.


    Type: Group Class

    In the 1920s, French physiotherapist Ferdinand Penchenat established the basis for this Method. Drawing on his understanding of movement and his expertise in physical rehabilitation, he designed a special table which still bears his name today. His invention has resulted in a unique and innovative form of fitness training.The Penchenat Table is distinctive in both its shape and its tilt feature. The table’s unique design enables users to partially anchor themselves and displace their center of gravity in a manner that facilitates intensive work on the deep musculature. This Method is particularly effective at isolating and working on specific muscle groups, thereby providing long-lasting reinforcement to the static musculature.The Fitness Table method is different from all other forms of fitness training, in that it enables participants to work in exceptional positions that would not otherwise be possible, strengthening the anti-gravity muscles and providing significant relief for back problems.



    Type: Group Class

    Our Endurance Programs work to help improve performance by increasing strength and muscle fiber recruitment; improving neuromuscular communication & proprioception; and by strengthening bones and ligaments. Stronger muscles are also more durable. This reduces the risk of overuse injuries that are common to endurance sports.

    Including strength development into your training program can
    1. Improve joint stability & efficacy of force transfer
    2. Improve joint mobility
    3. Delay the onset of fatigue
    4. Improve neuromuscular action & the mind-body connection
    4. Reduce injuries

    These Programs include:

    SpinFit: Designed for single sport cyclists.
    RunFit: Designed for single sport runners.
    RowFit: Designed for single sport rowers.
    TriFit: Designed for multi sport triathletes, adventure racers, and obstacle course racers.

Speciality Programs

  • Online Coaching & Programming

    Sometimes coming to me is not an option. You can still get a great program with video analysis through online coaching. Whether you’re out of the country, or your work schedule is not conducive for facility training, this allows you to make progress on your own.

    I’ll assess your current level/condition and provide you with a personalized training program that produces results in the shortest time frame. This is for anyone willing to do the work not just my elite athletes.

  • Team Training

    I work with elementary, high school and university teams and athletes. I look to set up suitable training programs for both regular and off season, allowing for sport longevity and preparedness year round.Because I Individualize the program not only can I get increased performance from our teams/athletes but decrease potential for injury based on proper movement screens and mobility practice.
  • Total Training Kids & Teens Programs

    Type: Workshop

    Classes will follow a similar format to Total Training classes, but with a few changes for the kids! While there will be structure, the workouts will be for the most part “hidden” in drills, puzzles, challenges and games.

  • Running Clinic

    Type: Running Event

    This four-hour running endurance clinic is taught by certified running coach Paul DeAngelis who is an expert strength and conditioning coach for endurance athletes. Running is a skill that can be learned and improved on if you learn to do it right. Learn efficient methods of running at this clinic and run better, faster without injury. (See online sign-ups for upcoming dates)



    We offer a very comprehensive nutrition program. We look at every person at the “cell” level – analyzing them on an individual level to provide detailed guidance for optimal health and performance in any aspect of your Life.

    45 Minute Sessions. Covered by most health insurance plans.

    Osteopathy is a philosophy and form of alternative healthcare that emphasizes the interrelationship between structure and function of the body, as well as the body’s ability to heal itself. An Osteopath’s main focus is to identify areas of the body that are not moving normally and/or are constricted. These areas can be in the musculoskeletal, digestive, reproductive, cardiovascular, respiratory, or nervous systems. Once the restrictions are identified they are treated with precise manual treatment that affects not only the local area, but also the body as a whole.

    Available from 1/2 hour to 2 hour sessions. Covered by most health insurance plans

    Massage is the manipulation of superficial and deeper layers of muscle and connective tissue using various techniques, to enhance function, aid in the healing process, decrease muscle reflex activity, inhibit motor-neuron excitability, promote relaxation and well-being, and as a recreational activity.Massage involves working and acting on the body with pressure – structured, unstructured, stationary, or moving – tension, motion, or vibration, done manually or with mechanical aids. Target tissues may include muscles, tendons, ligaments, fascia, skin, joints, or other connective tissue, as well as lymphatic vessels, or organs of the gastrointestinal system.