Today we are outlining the main programs that we offer at Stone Brook Strength. I’ve written many blogs about the need for making time for working out. For most of us, our lives are not physical enough so we need to intentionally add physicality in. And we have to make our fitness important enough so that we actually add it in .
It is better to have an imperfect program that you can take action on consistently rather than doing nothing until it can be done perfectly. This is why walking is often suggested for getting people started. Accumulating 20-30 minutes of walking most days of the week is a good start. But only walking has limits in what it can actually accomplish. Our goal is to give options that are better than “better than nothing.”
Maybe you have tried working out or playing sports and found you are not a “natural.” Sorry to say, you don’t get a pass. In fact, I would say the importance of making it happen is even higher for poor responders, because the future you will definitely need it.
The question is do you need strength? The answer is yes, in which case you need strength training. Will you need strength in the future? Also yes, which means you need strength training now. You can replace strength with healthy joints and bones, and the answer is still the same – you need strength (resistance) training and the time to do something about it is now.
It must move up the priority ladder in your life. If you are thinking that you don’t need strength training I ask what makes you the exception? What is your alternative plan?
OK, you don’t want to spend many hours at a gym and the thought of barbell training brings to mind superheavyweight powerlifters. You are not at risk of accidentally becoming one. Barbells are the most efficient and effective way to accomplish strength goals, you must push against more than just the resistance of your bodyweight. And you need to challenge your heart in a way that gets you at least a little sweaty and somewhat breathless a few times each week.
If you wait until you feel like it, it probably won’t happen. So you might need to get some leverage to get you to do what you need to do.
Finding the right leverage to get you to follow through for yourself can be as simple as connecting to a group dynamic (being part of a team of like minded people), signing up for a scheduled time to train (making an appointment for yourself to show up) and having a coach (getting guidance so you don’t have to figure it out for yourself).
Our programs effectively combine all three.
General Strength & Conditioning
You aren’t looking to specialize in anything but want to move the needle in all areas of general fitness: strength, cardio, flexibility, stamina, balance, etc. Our general program incorporates barbell strength lifts along with calisthenics, dumbbells/kettlebells, and mixed modes of cardio conditioning in a structure that varies across each week. This program works best when you are training 3-6 sessions each week. Less than 3 falls into the sporadic range and there is just not enough frequency, there are less opportunities to get enough of the different lifts.
Strength Priority with Cardio
For some, the idea of varied CrossFit-type workouts is either unappealing or intimidating. You want to be stronger but also prefer a more routine structure and less-varied cardio work. These members will follow a customized strength plan based on their goals and abilities and address cardio conditioning needs typically with intervals on various cardio machines or pushing sleds (more fun than it sounds!).
Cardio Priority
Our Spin classes are a great way to build your cardio-respiratory base over various intensity levels. Great to add if you are already taking care of strength business but don’t want to just mindlessly get steps in to round out the fitness picture. With upbeat music and lighting, it usually sounds like there is a party going on!
Spin & Tone
This class combines the cardio benefits of the Spin class with some off-bike work using dumbbells or kettlebells for resistance, training the basic movements of the body along with strengthening the core.
Boot Camps
We offer a number of barbell-free boot camps throughout the year. These classes are typically 2-3 sessions/week programs that provide challenging workouts that can also be scaled to different fitness levels.
Mobility/Yoga
Feeling tight? These classes help you improve the quality of how your body moves. Better movement quality can help you get more out of your other workout efforts.
Personal Training
Of course, some people have very specific goals, from sports to occupation prep to just needing individual guidance. Personal training is highly effective and customized to your schedule and needs.
Online Personal Training
For some people the logistics of getting to the gym are a problem: a schedule that constantly changes, frequent travel, inconvenient distances, etc. If this is you and you have some equipment at home (or willing to get some), being coached is a way to further customize your fitness to your circumstances. Workouts can be tailored to what you have available wherever you are. An experienced coach is a problem solver and can provide solutions to many fitness obstacles.
Nutrition Coaching
While this doesn’t contribute directly to your weekly total of exercise minutes, eating in a way that supports your training goals and overall health is crucial to not undermine your physical efforts. I hear from plenty of people that they know how to eat. But the body doesn’t lie. If you are not within a healthy range of body weight/composition, there is work to be done. OK, maybe you do know what you should do, what’s lacking is prioritizing what to do and the leverage to follow through on it. A nutrition coach can help prioritize And you don’t need to look Instagram-fit. In fact, it’s better to not chase that game.
Making fitness a priority requires that we start taking action. And life will offer up plenty of excuses. Some can be valid but sometimes we need to just see an excuse for what it really is. A way to avoid some necessary effort and discomfort.
But it’s an important effort because the benefits of pursuing fitness are valuable and both physical AND mental.
So back to the beginning, if you need to make fitness happen in your life, what is holding you back? Consider one of our programs to get you started and keep you going!