The Building Blocks for Success

Consistency

Consistency

4 x per week you need to be training more days out of the week than resting 4/5 is ideal. Less than that can limit your results

Intensity

Intensity

When you are working out it has to be difficult. The burning is required to see change. You need progression

Nutrition

Nutrition

Don’t skip breakfast, eat every 3 hours, eat small meals, avoid processed foods, have an adequate amount of protein in your diet

Recovery

Sleep & Recovery

6-8 hours of sleep a night. When sleeping your body is working and repairing.

Program

Consistency

4 x per week you need to be training more days out of the week than resting 4/5 is ideal. Less than that can limit your results

CONSISTENCY: 4 x per week you need to be training more days out of the week than resting 4/5 is ideal. Less than that can limit your results.

INTENSITY: When you are working out it has to be difficult. The burning is required to see change. You need progression – things should be getting harder. When training at an optimal level your body increases the production of Lactic acid is what creates the “burn”. The lactic acid “the burn” causes the muscle breakdown that triggers the brain to build more muscle. It is the breakdown and healing of the muscle that results is muscle being stronger/tighter muscle.

NUTRITION: You need to eat well. What that means… figure out the best eating plan for you and we recommend leveraging a professional to figure out what that is. How do you educate yourself? Don’t skip breakfast, eat every 3 hours, eat small meals, avoid processed foods, have an adequate amount of protein in your diet (Grams of protein in a day = ½ your body weight), drink water (gallon a day).

SLEEP & RECOVERY: 6-8 hours of sleep a night. Why? 90 minute cycle – don’t break it – explain more. When sleeping your body is working – repairs the most – building muscle tissue, secrete the best hormones – explain more. Without the sleep and recovery can lead to injury, weight gain, inflammation preventing your body from performing.

CUSTOMIZED PROGRAM: Need a program that progresses that changes over time and gets harder over time. 4/5 days a week should be programmed. You should not be doing the same workout – without stimulus there can’t be change. Building a program that is designed to meet your goals and combat any risk factors that can lead to injury like form, imbalances, posture, flexibility.

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The Building Blocks for Success

Through superior knowledge of athletic conditioning, strength training, bio-mechanics, nutrition, and safety, we will motivate our clients to achieve their highest level of fitness and athletic ability.

gretchen lichtenstein

fitness & weight-loss specialist

Gretchen holds a Bachelor’s degree from Ohio State University, is a NASM Certified Trainer, and is a certified Fitness Nutrition Specialist. She is also a proud IFBB Pro Body Builder since 2003! Her love of fitness & motivating attitude helps her clients achieve their personal fitness goals.

jorge cappozoli

pro kickboxing & fitness instructor

Jorge is a 4-time ISKA Florida State Champion in amateur kickboxing. He is currently pursuing his goal of becoming a professional fighter. Jorge not only trains fighters but also does kickbox fitness and self-defense training. His determination and outgoing personality makes anyone who is working with him feel strong and confident.

jimmy gonzalez

sports & fitness specialist

bio coming soon

oscar silva

sports & fitness specialist

Oscar is originally from Venezuela where he graduated and played soccer for Universidad Santa Maria. His love for sports started with soccer and now continues to stay active through marathon running. His clientele ranges from children’s fitness classes to our adult athletes. Like sports, training is one of his biggest passion’s in life and he is 100% committed to helping you reach your sport and fitness goals!

TORRE WASHINGTON

physique coach

Torre is a certified personal trainer and USI physique coach. Torre specializes in working with fitness competitors of all ages. As part of their show prep, he not only trains them but also gives them nutritional guidance in order to get them looking their best for the stage. He leads a group of competitors (Team USI) who in a short time have all won many shows, as well as a pro card. Torre himself is a six-time winning pro-competitive natural bodybuilder. As a vegan bodybuilder, he holds pro cards in four distinct bodybuilding organizations. He was also a sprinter at Tuskegee University where he competed in the 100m, 200m, and 4×100 Relay.

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ingrid escolar

FITNESS & WEIGHT-LOSS SPECIALIST

BIO COMING SOON

Weston Personal Training

emily silber

SPORTS & FITNESS SPECIALIST

bio coming soon

Blake Weston Florida Personal Sports Trainer

Blake pereda

sports & fitness specialist

bio coming soon

Weston Florida Personal Trainer

Norma Korpics

Fitness & Weight-Loss specialist

bio coming soon