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​SAFE, EFFECTIVE, EVIDENCE-BASED FITNESS​

At Moxie we utilize  a form of Integrated Training built on a foundation of principles that allows any client to achieve optimal levels of physiologic, physical, and performance adaptations. This "hybrid" model was designed so that different training disciplines could be integrated into one training model.

 

These training disciplines include:​​

• Flexibility training,

• Cardiorespiratory training,

• Core training,

• Balance training,

• Plyometric (reactive) training,

• Resistance training. 

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HOW MUCH PHYSICAL ACTIVITY IS ENOUGH??

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INDIVIDUALIZED, RESULTS-DRIVEN PROGRAMS

Today, more people work in offices, have longer work hours, use better technology and automation, and are required to move less on a daily basis. This new environment produces more sedentary people, and leads to dysfunction and increased incidents of injury including chronic disease, low-back pain, knee injuries, and other musculoskeletal injuries. In working with today's typical client, who is likely to be deconditioned, the fitness professional must use special consideration when designing fitness programs.

 

It is important to note that deconditioned does not simply mean a person is out of breath when climbing a flight of stairs or that they are overweight. It is a state in which a person may have muscle imbalances, decreased flexibility, or a lack of core and joint stability. All of these conditions can greatly affect the ability of the human body to produce proper movement and can eventually lead to injury. At Moxie, we use an integrated approach to create safe programs that consider functional capacity for each individual person.

Our 1-on-1 Personal Training Programs are safe, effective, scientically valid, diverse, interesting, and results-driven - designed to progress clients safely and logically, providing a strong foundation (literally) before introducing strength or power moves. Too often, trainers and clients skip the stabilization (foundation) phase, opting for more exciting and dynamic movements which typically results in frustration, burnout and / or injury. I’ll use the information that we gather from your Initial Comprehensive Fitness Assessment. Then I'll develop a smart, strategic and targeted action plan and an individualized, progressive, systematic training program that suits YOUR specific goals, needs, fitness level, and ability to execute. 

 

PROGRAMMING GOALS & CONSIDERATIONS

• Enhance range of motion, joint stability, strength, and power to maintain optimal functional performance and potentially decrease the risk of injury.

• Maintain cardiorespiratory endurance to facilitate body composition goals.

• Consider the exercise volume and training phases used in the plan based on the client's current fitness level and aesthetic goals.

• Integrate core, balance, and plyometric training into programs to increase metabolic rate and improve muscularity in the core / trunk.

• Promote exercises with multiplanar movements to improve strength and coordination in all three planes of motion.

• Utilize principles of progressive overload to develop muscular adaptations over an extended period.

• Implement undulating periodization, when possible, to avoid client plateaus.

• Program deload phases and re-assessments to avoid athlete or client burnout (overtraining).

 

MEASUREMENTS & ASSESSMENTS​

Your body weight is only one measurement of your overall health and not always the end all be all. You should also be focusing on your body composition by identifying exactly where that weight is coming from. A body composition test will not only tell you your body fat percentage but can also help you fine-tune your nutrition needs for fat loss and muscle gain and point out any health risks you might be facing. Body composition is the best way to tell if you are losing body fat or gaining muscle.

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​Subjective Assessments

To determine client goals, lifestyle, physique / fitness starting point, and medical history

 

Examples

• Physical Activity Readiness Questionnaire

• General lifestyle and medical history questionnaire

• Nutrition assessments

• Progress pictures

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Monthly Physiologic and Anthropometric Assessments

To determine current physiologic and anthhropometric baseline measurements

 

Examples:

• Resting heart rate

• Circumference measurements

• Body weight

• Body Mass Index

• Basal metabolic rate; resting metabolic rate

• Body fat percentage (bioelectrical impedance)

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MOVEMENT SCREENING

Movement screens are opportunities for me to gather information about the client that will guide my exercise and mobility programming. Movement screens give me a chance to...

• Assess functional movement patterns

• Detect limitations or opportunities to improve your mobility and stability

• Flag any places you might have pain so we can modify your programming and refer out as necessary (I refer all my clients to Dr. Jeffrey Clancey at Complete Health of Lawrenceville. Dr. Clancey specializes in athletic injury (from youth level to professional athletes), medico-legal cases, personal injury, workers compensation, and general practice. He is trained in Active Release Technique which is a state of the art soft tissue system which treats problems with muscles, tendons, fascia, nerves, and ligaments. I've been a patient of his for 15+ years!)

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Assessments:

• Breathing 

• Posture

• Core Strength

• Squat Form

• Hip Hinge Form

• Single-leg / Split Squat Form

• Vertical + Horizontal Push Form

• Vertical + Horizontal Pull Form

• Shoulder Mobility + Stability

• Wrist Mobility

• Ankle Mobility + Stability​​

 

BONUS: MOXIE MEMBERS ONLINE SUBSCRIPTION INCLUDED WITH ALL PERSONAL TRAINING PLANS AND PACKAGES (REGULARLY $20 / MONTH)​​​​

• Online Fitness Programming

• Free Downloadable Nutrition Tools & Resources

• Travel Workouts

• Moxie 30-Day Kickstart

• Moxie Reboot ($)

• Moxie 30 Days of Balanced Plate

• and MORE!!!

 

WHATEVER YOUR GOALS...

• Body Fat Reduction

• Body Recomposition (Lose Fat + Gain Muscle)

• Increasing Lean Body Mass

• Improving General Fitness / Performance

...I CAN HELP YOU!!

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HOURS OF AVAILABILITY (By appointment only)

Mon 6am-3pm

Tues 6am-3pm

Wed 6am-3pm

Thurs 6am-3pm

Fri 6am-3pm

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