10/20/2026
“In the depth of winter, I finally learned that within me there lay an invincible summer.”
Winter is the best time to get training in to prepare for that summer body. Book a semi-private session with us.
Our private sessions are:
Monday:
• 7:15am-7:50
Tuesday:
• 10:30am-11:30
• 1:00pm-2:00
Wednesday:
• 7:15am-7:50
Thursday:
• 10:30am-11:30
• 1:00pm-2:00
• 6:15pm-7:00
Friday:
• 3:00pm-4:00
If you have a time that isn’t on here that would work best for you then please let us know we can possibly sort something out.
Reasons to do semi-private trainings:
* Cost Effectiveness: Since you share a coach’s time with other people, you divide the financial burden. You receive professional, customized coaching at a fraction of the price of traditional 1-on-1 training.
* Individual Programming: Unlike large group fitness classes where everyone executes identical movements, reputable semi-private models provide each participant with a tailored workout plan specific to their unique goals, baseline fitness, or medical/injury history.
* “Sprinkled” Coaching Feedback: Because groups are strictly limited, the instructor can frequently monitor your form, adjust loads, offer instant technique corrections, and scale exercises safely.
Reasons why slowed controlled repetitions are important:
Slow, controlled repetitions are a cornerstone of effective body shaping, body recomposition, and hypertrophy. While lifting weights fast or explosively builds raw athletic power, slowing down- particularly during specific phases of an exercise- shifts the stimulus directly onto the muscle to alter their shape, definition, and tone.
When you swing weights or move too fast, momentum does the heavy lifting instead of your muscles.
If your goal is to shape a specific area(like glutes, shoulders, biceps), you must force that specific muscle to do the work. Slowing down ensures that the target muscle group remains under constant tension throughout the entire range of motion, rather than allowing joint momentum to take over.
Every lift consists of a concentric phase(the squeeze/lift) and an eccentric phase (the lowering/stretching). Most people “drop” the weight on the way down, wasting half of the exercise. Studies show that the eccentric phase is the most critical for muscle remodeling and shape. Intentionally controlling the weight against gravity for 2 to 3 seconds creates micro-tears in the muscle fibers, which repair to become tighter, denser and more defined.
Slowing down strengthens mind muscle connection, it is difficult to feel a muscle working if you are rushing through a set.
Slower tempos allow you to mentally track the movement and focus on a deep contraction. Developing a strong mind muscle connection ensures higher muscle activation. Instead of just moving weight from point A to point B.
Rushing through heavy exercises places sudden, jarring forces on your tendons, ligaments and joints.
To reshape your body, consistency over months and years is required. Controlled reps significantly lower the risk of injury. Additionally, because moving slowly makes a weight feel heavier, you can get a phenomenal body shaping stamina using lighter weights, which spares your joints from unnecessary wear and tear.
