• Announcements- Hilliard & Downtown Columbus Group Strength Training

    Phase 10 Announcements

    Hey, Improvement Warrior! AHO!
    We are moving the announcements over to the blog.
    Hope everybody had a very Merry Christmas! 
    Happy Sunday to you! May your day be filled with awesomeness!

    Welcome to Phase 10. THIS IS TRANSITION WEEK! The FitRanX & Improvement Board assessments this week (12/28). You can schedule here

    Please remember that our COMPLETE class schedule for all classes is located here:


    In this issue:
    1. FitRanX and Improvement Board Assessments- Schedule Here
    2. New Year's Eve Special Workout
    3. 2nd 47-day Ketogenic Diet Challenge starts 1/17
    4. Christmas Eve REPLAY Online Workout
    5. Holiday Health Sale
    6. Improvement Boards & Fitranx: Congrats. Schedule is up!
    7. Mobilizations for this phase- Hip Torque for lower body exercises!
    8. Specialty Saturday Classes Schedule for  December
    9. Check out our Partnership with Lane Avenue Chiropractic and Drayer Physical Therapy- Check out their bumps and bruises program.

    Quote of the Week:
    weight loss and fat loss bootcamp training hilliard


    1. FitRanX and Improvement Board assessments schedule

    Schedule is here!

    If you cannot schedule- TEXT me or call me your time slot. 614-432-9703

    2. New Year's Workout and Schedule this week

    There will be a New Year's Eve (& Joey Joe b-day bash πŸ™‚ ) workout @ Noon on 12/31 at the Hilliard studio. All our welcome. Bring your friends, family, co-workers, etc……

    I would of had this later in the day but for some reason they decided to put playoff games on NYE πŸ™

    Saturday is our free workout of the phase. It will be at 900 am and the Theme will be 2016— 1st F.L.O of the year!!!!

    No need to register for either just show up.

    3. 2nd 47-Day Ketogenic Challenge starts 1/17

    Join today! 

    Jason Yun Ketogenic Diet Nutritionist

    Join us for the 2nd Keto Challenge- Starts 1/17/16


    47-Day Keto challenge Improvement warrior fitness

    Watch and listen to John and Pauline's testionial

    4. Christmas Eve Holiday Workout Replay

    Replay can be seen here: https://www.youtube.com/watch?v=5BkszosbnCA

    Or watch below. All body weight or extra weight can be used 

    5. Holiday Health Sale

    We are having a Holiday Health Sale:

    Check it out! We have gift certs for IWF, AR, LBN. Body Fat and more!



    6. Improvement Boards & FitRanX- Congrats


    Fitranx and Improvement board scheduling for this phase is updated! Assessment week is week of the 28th. Schedule now!

    Congrats to Level uppers:

    Emma Level 3
    GAchomo Level 3
    Mark Level 2
    Kate Level 1
    Martin Level 1
    Derek Level 1
    Lucy Level 1
    Connor Level 1
    Nate LEvel 1
    Parker Level 1
    Ashley Level 1

    Earning Points:

    Pat K Level 3
    Starla B Level 3
    Jackson Level 3
    Owen Level 1
    Yasir Level 1
    Andrea Level 1

    Moving up levels on the Improvement Boards:

    Nicole W.

    Schedule will be here:


    Improvement Board Assessments-  To watch a video on the basics of Improvement Board Assessments please go here:


    Information page here for FitRanx:

    If your going to assess for the Improvement Board: You will choose 2-4 exercises from the Strength & 2 from the Conditioning board. And then you will attempt to go up as high as possible for the 17 different levels.

    You can also do the Improvement Board assessment before the FitRanX assessment. We do not recommend doing it after.

    Info on Improvement Boards here: https://www.evernote.com/l/ABIV6lE-EQBHQqg00qmUtJ0EztJhfExOGPs

    6. Mobilizations for this phase

    We will have 5 6 new mobilizations and all archetypes will be shown (archetypes are the 7 basic movements every human should be able to do). These are all done. Just need to upload them. I uploaded one on facebook yesterday. 

    1. –The Hip Torque video is HERE!—


    This video goes over how to apply stability and torque into the hips when we do a lower body exercise like squats, deadlifts, swings, etc……https://improvementwarriorfitness.com/torque1/
    Please watch if you have not yet and practice while I take you though it.

    2.—- Torque video is up for the SHOULDER. Please watch. This video explains why it's so important to create stability in the shoulders. Pushups is the focus here, but if you know how to create torque in your shoulders during the pushup then you know how to do it with every upper body exercise.


    3.—— Mobilization Playlist- Remember no more foam rolling before class, instead we will be doing mobilizations to restore mobility and suppleness to your body and joints and muscles. Foam rolling and mobilizations can be done after the F.L.Os and at home or office. Home and office is highly recommended.

    Here is the playlist for all of our mobilizations for this phase:


    7. Saturday Specialty Themed Classes


    IWF Themed FLO Saturday Workout:

    Register here (first class is free): https://improvementwarriorfitness.com/services/saturday-improvement-training-improvement-warrior-fitness-hilliard-columbus

    December Classes

    12/31- @ noon 

    1/2 @ 900

    Both at the Hilliard studio

    Your first themed FLO is free- register here:


    8. New Partners— Chiropractor and Physical Therapy


    #1- New partnership with a local Columbus Chiropractor: Lane Avenue Chiropractic

    I met with Dr. Jay and our visions matched perfectly.

    We want to bring to you the best options of health and injury prevention/repair. Whether that pain has been recurring for a while or just started it still is pain and that is an indication that something is wrong.

    If you don’t take care of it, the pain will eventually get worse or even require surgery. Plus, you don’t have to live with pain.

    The body tells you when things are wrong. It’s smart πŸ™‚

    That’s why we recommend foam/lacrosse ball rolling every day. And are starting the Improvement Boards.

    The body is a complex machine, if you take it to the limit every day and don’t take care of it, then it will break down eventually.

    And that is why we are teaming up with Dr. Jay Villella and his staff at Lane Avenue Chiropractic. He will be one of our partners that we send people to when the body does break down, but also more importantly we hope you will take advantage of him and his staff BEFORE your body breaks down.

    Myself and the coaches at IWF will also help to prevent the breakdown as well. You just got one body and it needs to last and be strong!

    He also does some blood testing and massage.

    You can check out his website here: http://laneavechiro.com/

    #2—  We have partnered with Craig Wellman of Drayer Physical Therapy.

    They offer a free screening for their ‘bumps and bruises' program. So if you aches, pain, bumps, bruises that won't go away, nagging injuries that you think are just part of life—– then have it checked it out.

    Remember pain is not normal, it's your bodies way of telling you something is wrong. The body can heal πŸ™‚

    They work with young children all the way up to seniors.

    Let them know IWF sent you if you go. Here is the link to their flyer and contact information: They are in Hilliard and Grove City


    Have a super strong and positive day!!!


    Quote of the Week: Week 3 
    santa claus and group fitness class in hilliard


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