The Cincinnati Personal Training Professionals Who Can Help You Reach Your Fitness & Fat Loss Goals Faster!
We are the Cincinnati personal training professionals tri-state residents have been calling on since 2000 to help them meet their fitness and body composition goals as fast as possible. Welcome to FORCE Fitness & Performance!
We are a private fitness training and fitness services business located in the Cincinnati, OH suburb of Hyde Park. Since 2000, people from all walks of life-from professional athletes to stay-at-home moms-have been coming through the doors of our private 1500 square foot facility seeking to improve various components of their fitness and performance, and over 90% of them are still clients to this day. Why? Quite simply, we offer the most innovative, comprehensive, and cutting edge fitness and performance solutions in the Cincinnati, OH tri-state area!
Whether your goal is fat loss, strength & conditioning enhancement, sports specific performance enhancement, relieving a chronic nagging injury, or just improving your general fitness which has declined over the last several years, FORCE Fitness & Performance employs Cincinnati personal training professionals area residents can count on to get the job done!
The Cincinnati personal training professionals and exercise physiologists on staff at FORCE Fitness & Performance carry the following credentials:
·Hold a 4 year college degree in exercise physiology or a related field
·Hold certifications from nationally recognized fitness organizations, including the American College of Sports Medicine, the National Strength & Conditioning Association, and The American Council on Exercise
·Have a minimum of 5+ years experience training a wide variety of people with a number of different goals and needs
·Undergo required and extensive continuing education each and every year Training programs designed by the FORCE team are tailored to your individual needs, goals, circumstances and existing level of fitness. We do not believe in a "cookie cutter" approach. Furthermore, unlike other area Cincinnati personal training programs and trainers, we pride ourselves not only on making you look better, but also on making you FEEL & PERFORM BETTER.
In fact, we don't feel one can look their best until they first function properly! We are able to meet this objective by staying up-to-date on the latest corrective exercise techniques, and we regularly consult with other professionals including sports medicine physicians, physical therapists, and chiropractors...we are not arrogant enough to think we know it all! We continually try to increase our knowledge base, especially when it comes to dealing with clients who have injury concerns and muscular dysfunction.
The FORCE Fitness & Performance Program is comprehensive and consists of 7 components:
1. Assessment and Evaluation
At FORCE, we feel a proper evaluation and assessment is essential in order for our clients to reach their goals. Each client will undergo a thorough assessment and evaluation of the following:
Specific Training Goals: different training goals call for different types of training methods and parameters. We go to great lengths to discuss with each of our clients what they are hoping to achieve through their training. This ensures the programming we implement gives them the best chance to succeed. The FORCE team does not believe in a one size fits all approach to training. For example, a program designed for someone interested in maximizing muscular strength will differ greatly from a program designed to maximize loss of body fat.
·Cosmetic/Aesthetic Indicators: these include percentage of body fat and anthropometric/girth measurements.
·Performance Indicators: these include muscular strength, cardiovascular/metabolic capacity, and core stamina.
·Functional Movement Screen: while cosmetic and performance indicators are commonly measured by most personal fitness trainers, most do not assess musculoskeletal health. However, the Cincinnati personal training professionals at FORCE insist each new client go through a thorough functional movement screen and joint by joint assessment to identify muscular weakness, imbalance, and dysfunction. This helps our trainers prescribe appropriate exercises, and, more importantly, helps our trainers know what exercises to avoid.
2. Dynamic Flexibility, Mobility, & Pre-habilitation Training
This component of the program addresses any concerns which were identified in the musculoskeletal assessment discussed above, and consists of a dozen or so drills which are completed at the beginning of a client's workout. These drills prepare the body for the more intense work which will occur later in the workout by raising body temperature, improving joint range of motion, and "jump starting" the central nervous system. This phase of the workout accomplishes much more than the standard "5:00 on the treadmill" warm-up seen in most gyms.
3. Strength/Power Training (SPT) & Metabolic Resistance Training (MRT)
The strength/power training (SPT) component of the program focuses on increasing the amount of FORCE and tension all of the major muscle groups can exert in a single maximal effort. In addition to improving performance in any physical task or endeavor, training to improve muscular strength and power will prevent loss of lean muscle mass and a decrease in resting metabolic rate as we age. The Cincinnati personal training pros at FORCE believe progressive overload is the key to the SPT component of the program: we will challenge our clients to lift progressively heavier weights and/or perform more repetitions with a given weight whenever possible…remember, the goal of this component is to build strength! A lack of progressive overload is the downfall of many resistance training programs.
The metabolic resistance training (MRT) component of the program focuses solely on maximizing calorie expenditure (both during the workout and after) and, in turn, body fat loss. The MRT phase differs slightly from the SPT phase in that the MRT phase calls for much lighter weights and focuses more on the volume of work being performed and on keeping the rest periods between sets and exercises to a minimum.
Multiple joint exercises-those exercises which work 2 or more muscle structures simultaneously-are emphasized in both the SPT and MRT phases of the program. Multiple joint movements enhance both strength gains and body fat loss much faster than the traditional machine-based isolation exercises performed by members at most gyms.
FORCE workouts utilize "The Killer B's": Bells (barbells, dumbbells, kettlebells), Bands (various resistance bands), Balls (medicine balls and stability balls) and Body weight exercises. You will not find the traditional exercise machines seen at most commercial gyms in our facility. This is for your benefit: we feel machine training, by and large, is inferior to the functional body weight and free weight movements performed during a FORCE workout.
Body weight and free weight exercises train the entire body more efficiently by calling into play the tiny stabilizer and core muscles, something machine based training cannot accomplish. We feel body weight and free weight training builds much more athleticism in our clients (everyone likes to feel athletic), and allows them to master their own bodies…this is much more fun and exciting than sitting in a dull exercise machine mindlessly pushing and pulling away in a fixed path.
4. Interval Training for Optimal Fat Loss & Conditioning Enhancement
The Cincinnati personal training professionals at FORCE utilize interval training with all clients. Interval training can best be described as alternating bouts of high intensity work with bouts of lower intensity recovery work. Bouts of high intensity work typically last 20-60 seconds, and the recovery period is generally 1-3 times the duration of the high intensity work bout. This method of conditioning is far superior to the traditional "heart rate zone" cardiovascular training protocols (popular at most gyms) for both fat loss and cardiovascular/metabolic conditioning enhancement.
FORCE trainers use treadmills, stationary bikes, rowing machines, elliptical trainers, medicine balls, resistance bands, weighted sleds, large tractor tires, cables, and one's own body weight (sometimes a combination of all of these) with clients during interval training workouts. The various modalities and training tools keep things fresh for the client and keeps their body off guard and progressing.
5. Static Flexibility & Soft Tissue Work (Regeneration)
This component of a client's program typically occurs at the end of a workout, after #2 and #3 above have been completed. Contrary to popular belief, traditional stretching exercises should be performed AFTER-NOT BEFORE-activity and between bouts of intense activity (off days). Foam rollers, tennis ball work, lacrosse ball work, and other forms of "poor man's massage" is also included during this phase of the workout to restore proper length-tension relationships in the muscles and break up adhesions or "knots"…once again, we not only want you to look better, but also to feel and function better.
6. Fat Loss Nutrition
Almost every FORCE client wants to lose body fat, and, when it comes to this goal, proper nutrition is responsible for 90% of one's success or failure. It doesn't matter how intensely or for how long one is exercising each day if their nutrition isn't on track: YOU CAN'T "OUT TRAIN" A POOR DIET! Human beings can consume energy at a rate which far exceeds their ability to burn up the same amount of energy: it may take you 5 minutes to devour a 400 calorie hotdog, but it would take you 40 minutes of moderately intense exercise to burn it back off!
Therefore, the Cincinnati personal training professionals at FORCE believe strongly in providing our clients with ongoing nutrition education. Each client receives the FORCE client nutrition manual, which provides information on setting caloric needs, food selection & grocery shopping guidelines, and dining out tips. In addition, each client receives access to The Force Fitness & Performance Newsletter and members only BLOG, both of which contain the cutting edge nutrition information clients need to meet their goals.
7. Unlimited Coaching
At FORCE, we do not feel a client can achieve optimal success and fitness gains simply by training 2 or 3 days/week with our trainers in person. We want our clients to incorporate a complete fitness oriented lifestyle, and feel they need to train 5 or 6 days weekly in order to do so.
Where most Cincinnati personal training programs and professionals fall short is their commitment to providing ongoing coaching and motivation beyond the in-person workouts they conduct with their clients. Many trainers do a great job of providing accountability, motivation, and excellent exercise prescription to their clients during the one-on-one workouts, but do a sub standard job of giving their clients the tools they need to make diet and exercise a part of their daily lifestyles when they are on their own.
FORCE trainers provide unlimited coaching and continuing education via internet resources. We are committed to keeping our website, newsletter and blog stocked with ontinuing education material for our clients.
Furthermore, if a client has any questions about their program, what they can be doing on their own time to accelerate their gains, etc., FORCE trainers can help via email or phone. We regularly design supplemental workouts-including video exercise demonstrations- for our clients which they can perform on their own time and with the equipment they currently have access to. We also are happy to update these workouts whenever our clients need a jolt of variety, are going on vacation or traveling for business.
We feel our commitment to providing healthy lifestyle coaching and continuing education to our clients is what really sets us apart and makes us the best Cincinnati personal training team out there!
*depending on a client's individual goals, programs may focus more or less on any of the 7 components listed above.
If you have a desire to (1) get back in shape (2) get in shape for the first time in your life or (3) succeed and improve in any physical way, please don't hesitate to contact the Cincinnati personal training team at FORCE by filling out the form below (someone from our staff will contact you within 24 hours):
Thanks for visiting the Cincinnati Fitness Trainer Website and taking the time to see what we are all about. We look forward to the potential of serving you as a future client and showing you why we consider ourselves the top Cincinnati personal training option available!
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