​​​​A STRUCTURED + SCIENTIFICALLY-BASED PROGRAM DESIGN MODEL​

 

Our integrated training programs are safe and effective training programs that use a structured, scientifically-based program design model known as the National Academy of Sports Medicine Optimum Performance Training (NASM OPT) model. The NASM OPT model was conceptualized as a training program for a society that has more structural imbalances and susceptibility to injury than ever before. It is a process of programming that systematically progresses any client to any fitness or sport-performance goal. The NASM OPT model is based on the scientific rationale of human movement science and uses the principles of integrated training. 

​

BENEFITS

​

Our integrated training programs combine multiple forms of exercise into one progressive system. Below is a brief overview of the specific components of integrated training and their benefits

​

Flexibility Training

​

• Increased joint range of motion (ROM)

• Possible decrease in muscle soreness

• Potential for a reduction in injury risk

​

Cardiorespiratory Training

​

• Decreased resting heart rate and blood pressure

• Increased stroke volume and cardiac output

• Improved blood lipid profile / chemistry

• Improved blood flow back to the heart via veins

​

Core Training

​

• Enhanced posture and spinal health

• Better bodily function for activities of daily living and on-the-job movements

• Increased balance, stabilization, and coordination

• Minimized or resolved low-back pain conditions or symptoms

​

Balance Training

​

• Reduced risk of falls

• Reduced risk of ankle sprains

• Improvements in landing mechanics (which may reduce risk of ACL injury)

• Improvements in lower-extremity muscular strength

• Improvements in proprioception and body awareness

• Stronger hip musculature

​

Plyometric (reactive) Training

​

• Increased bone mineral density and decreased risk of bone / joint injuries

• Improved soft tissue (ligaments, tendons, cartilage) strength and decreased risk of injury

• Increased metabolic expenditure for improved weight management and / or weight loss

• Increased strength and power for athletes and general population

• Improved muscle contractions and nervous system synchronization

• Improved performance or game play for athletes of all levels

​

Resistance Training

​

• Increased endurance, strength, and power

• Increased muscular hypertrophy

• Improved weight management and enhanced weight-loss efforts

• Improved resting metabolic rate, resting heart rate, and blood pressure

• Improved coordination and athleticism

• Decreased risk of injury due to strength of all soft tissues (ligaments, tendons, cartilage, and muscle fibers)

​​​

​SAFE, EFFECTIVE, EVIDENCE-BASED FITNESS​

 

By implementing an integrated approach, the client can benefit to a higher extent by incorporating more variables aimed at creating specific results based on client goals, needs, and abilities.

​

However, it is important to note that integrated training principles involve more than a variety of exercises. Additional principles that must be observed include:

​

• training in a systematic + progressive fashion

• training fundamental movement patterns

• training with optimal posture

• training for optimal range of motion

• training in all planes of motion

• manipulating acute variables (i.e., sets, reps, and rest periods)

• designing exercise programs based on assessment results

 

TRAINING IN A SYSTEMATIC + PROGRESSIVE FASHION

​

When a house is built, construction companies must use a systematic and progressive approach to ensure its solidity and stability, starting with the foundation. The outcome would be vastly different if a house was built directly on the ground versus a concrete slab foundation. For example, the walls and roof may become uneven or unstable, thus reducing the overall integrity of the house.

​

The same is true for exercise. Like a house, the body must also have a solid foundation of fitness before embarking on an intense training regimen. It is illogical and potentially dangerous for a fitness professional to recommend exercises that are too advanced or physically demanding for their clients. 

​

As your coach, I will guide you to first build a solid foundation that includes appropriate levels of aerobic and muscular endurance, joint mobility and stability, and core strength. This is best accomplished by using a systematic and progressive approach to program design. If an exercise program is progressive and systematic, using a progressive overload approach, the body sufficiently adapts to the new demands placed on it and consequently becomes stronger and more resilient. Conversely, skipping steps may do more harm than good.

​​​

UNDULATING PERIODIZATION

​​​

Undulating periodization is a programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis. This form of periodization is mentally beneficial because the workouts do not become stale or boring.  

​

Using this "hybrid" method, multiple styles of training are performed within the same week. For example, we can perform a hypertrophy-focused workout on Monday, a strength- / endurance-focused workout on Wednesday, and a power-focused workout on Friday, with assigned cardio workouts to be done on workouts days or any other day during the week. Because of these daily changes, the stress on the body is constantly varied, which limits the client's ability to plateau in their performance. HOW MUCH PHYSICAL ACTIVITY IS ENOUGH FOR HEALTH + FITNESS?? Click HERE to find out.

​​​​

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, scientifically 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.

​

​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

​​​

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)

​​​

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!)

​

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: 

​

• FREE MOXIE STUDIO ONLINE SUBSCRIPTION  (REGULARLY $29 / MONTH)​​​​​

• FREE CUSTOM NUTRITON PLAN (REGULARLY $50)

While our fitness programs will provide guidance on enhancing overall health while focusing on movement quality, joint and core stabilization, muscular strength, injury avoidance, aesthetics, and body composition, the most significant changes in body composition and muscle development will happen with proper nutrition. Diet (eating the right foods in the right amounts) accounts for at least 70% of the health-and-weight loss equation. Movement, daily activity and a structured training program are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes. (In other words, you cannot "out-exercise" a poor diet).

 

WHATEVER YOUR GOALS...

​

• Body Fat Reduction

• Body Recomposition (Lose Fat + Gain Muscle)

• Increasing Lean Body Mass

• Improving General Fitness / Performance

 

...I CAN HELP YOU!!

​

HOURS OF OPERATION (By appointment only)

Mon 6am-3pm

Tues 6am-3pm

Wed 6am-3pm

Thurs 6am-3pm

Fri 6am-3pm

​

​

​​