Goals and Objectives

Each individual has unique needs and fitness goals to achieve.  My job is to design a progressive program that never duplicates workouts and motivates my clients to push past personal limits and keep them accountable.  My approach involves functional training without the use of machines– your body does the work! Using machines facilitates development of muscle memory which in turn leads to physical adaptation and decreasing results. Your plan at Angelina’s Strength Training will focus on workouts that combine cardio-respiratory fitness and strength training as a unified entity with the result that you will burn more calories, even while at rest.

To achieve the best results in weight loss and reduced body fat, the training regimen must be sustainable and not rushed. There are no short-cuts or crash diets that will sustain weight loss. To achieve the best results, we will create a realistic plan that incorporates nutrition, fitness, metabolism, hormone regulation, and many other important factors that affect the body.

If injuries are present , a plan will be built that promotes recovery. Smaller ligaments will be strengthened to support injured knees, back, ankles, hips and shoulders. Imbalances will be corrected and pain will be reduced or dissipated by targeting ares of specific weakness.

The workout structure generally flows as follows:

Weight Training

  1. Biggest muscles and most complex multi-joint exercises are performed first.
    • Quads, hamstrings, glutes and hips
    • Back and chest
    • Shoulders
    • Triceps and biceps
  2. Repetitions dictate the workout.  The target is to perform either 2 or 3 sets of the exercise with variety of exercises being an essential component. The goal is to achieve 15 reps for each set, depending on the exercise being performed.  This goal promotes lean muscle strength and endurance instead of muscle bulk.
  3. A slow and controlled tempo is kept during performance of weight training with a faster tempo being used on the more explosive power exercises that incorporate plyometric type movements.

Anaerobic Conditioning

  1. A course of exercises including jump squats, burpees, squat thrusts, lateral hops, step-ups, bench mountain-climbing and a variety of plyometrics.
  2. These exercises are designed to be high intensity and keep the heart rate near maximum.
  3. Anaerobic conditioning maximizes the calorie burn that is achieved at the end of a workout session.

Cool-Down

  1. Finish the work-out with stretching, myofascial release and deep breathing.
  2. Hold each stretch for 20-30 seconds to maximize benefit.

Post-Workout

  1. Drink 1 liter of water; if it’s late, drink 2-3 glasses.  Muscles and cells need to be re-hydrated!
  2. Within 30 minutes of the workout: combine protein and simple carbohydrates (fruit, yogurt, protein bar, chicken or fish) for your recovery nutrition.

Key Factors to Focus On:

  • Nutrition and Hydration
  • Strength Training and Cardiovascular Fitness
  • Metabolism
  • Sleep (7-8 hours)
  • Stress Management