2. What is Functional Interval Training?  Most body-weight and medicine-ball exercises are closed-chain exercises, which use multiple joints as the resistance is moved away from or toward an anchored body part. Closed-chain exercises (push-ups, squats, etc.), which are more functional, result in greater motor unit activation and synchronization and better strength performance compared with open-chain exercises. Open-chain exercises often target muscles rather than movement. Many free-weight and machine exercises, such as lat pull-downs and biceps curls, are open-chain exercises, which use only one joint as the resistance is moved away from or toward the body using freely movable limbs.

By combining functional exercises with bouts of cardio (walking, jogging, sprinting and stairs, calisthenics) intervals, we train you like an athlete even if you have no athletic skill or coordination.  The idea is to train as effectively and efficiently as possible to maximize your fitness results.

3. Why use Medicine Balls?:  While the medicine ball itself is simple, the kinetic science behind it is anything but. The unpredictable path of a medicine ball as it flies through the air forces the exerciser to use entire muscle groups instead of, say, just the biceps or deltoids. After aeons of evolved movement, the body can still grow more kinetically efficient as it links dozens of its smaller muscles to adjust to the ball's flight. Continuous adaptation is the key to achieving a new level of fitness and continued results, and no two med-ball reps are the same.

This is no traditional resistance training, which isolates small areas of the body. All the muscle fibers in your body, from toes to fingertips, fire in rapid succession as you first balance, then propel the medicine ball into the air.  Run to the ball and repeat this sequence for 100 yards and discover new muscles you never knew existed.  Don't worry; you can do this workout!

4. What to expect: Participants will not be yelled at or humiliated, but, instead, encouraged and motivated.  This is not a "boot camp" workout but a combination of many aspects of fitness training that continually change and challenge you to reach your fitness goals.  You will experience the  most innovative workouts you've ever had.  You will workout harder than you ever had before with real results to show for it.

5. What will you do each day:  Each workout is so different it's hard to say, since variety is the key to continued results.  But each day will consist of Active Isolated Stretching, running or walking, calisthenics, resistance training (using exercise bands and bodyweight: pushups, dips, etc.), plyometrics, balance discs, obstacles, stairs or hills and medicine ball exercises.  We also incorporate core / abdominal training into all of our workouts.

6. Who can participate / Will I get left behind? No matter what your current fitness level, exercise experience, coordination, fitness goals or expectations you will be able to participate and complete each and every workout.  Each daily workout is designed to allow you to exercise at your own level and pace.  During FitCamp, the workouts and exercises progress to match your increase in strength and conditioning during the course of the weeks.

7. What kind of results can I achieve?  You will be able to get into the best shape of your life.  You can achieve the results you want based on your daily commitment to your program, but here are a few common results you can achieve in one FitCamp session (4 weeks / 12 classes):

• Lose 5-10 lbs. of fat
• Decrease your body fat by 2-3%
• Sculpt muscle; gain 2-4 lbs. of lean muscle
• Increase strength up to 60%
• Increase endurance up to 40%
• Improve flexibility by 25%
• Tone Abdominals
• Lower bad cholesterol (LDL)
• Raise good cholesterol (HDL)
• Lower blood pressure
• Develop better eating habits
• Have to buy new clothes for new body

8. What do I need to bring?  You'll need to an exercise mat, a bottle of water, a workout towel and running shoes.  We'll supply the rest...

9. What else do I get?  We provide a customized nutrition program, included with your the FitCamp, detailing what to eat at each meal based on your fitness goals and food likes / dislikes.  We change your personalized menus every 7-14 days to keep your body from reaching a plateau.  We also provide body fat testing at the beginning and at the end of each 4-week session (at no extra cost) to quantify your results.

10. What does it cost & how do I sign up?  FitCamp is $270 for 12 sessions per month ($22.50 per session).  You can sign up for each class session using our Secure Server through Google Checkout.  After you sign up we will e-mail you a health questionnaire and liability waiver.

11. What is your missed class policy? You may take a credit of up to 2 classes, a 1 day credit for each day missed, in a session. Those credits may be taken at anytime by attending class in the next available 4-week session. Please contact us for exceptions such as scheduled business travel or vacations. The success of our classes relies on your participation. No cancellations allowed after the first week of class, except for documented medical reasons. Fees are due the day the session starts or the day a class is taken.