January 2016 Group Strength & Fitness- Hilliard, Columbus
Continuing Education Client
January 3, 2016
Phase 1 2016 Announcements
Hey, Improvement Warrior! AHO!
 Happy Sunday to you! May your day be filled with awesomeness!
Welcome to Phase 1! THIS IS TRANSITION WEEK! 2/1-2/6!This week is Transition week and FitRanX & Improvement Board Assessments. See below for scheduling opportunities.Â
Please remember that our COMPLETE class schedule for all classes is located here:
FitRanX And Improvement Assessments next week: Schedule today
2nd 47-day Ketogenic Diet Challenge starts TODAY!!! We will accept entries up until 1/31
Improvement Work (aka Home Work Sheets debuting this week)
Featured on ColumbusUnderground.com and OutNAboutColumbus
Improvement Boards & Fitranx: Congrats. Schedule is up!
Mobilizations, new strength circuits, new metcons for this PHASE
Specialty Saturday Classes Schedule for January
Check out our Partnership with Lane Avenue Chiropractic and Drayer Physical Therapy- Check out their bumps and bruises program.
Quote of the Week:
Transition Week Quote:
Week 4 Quote:Â
24 days down in 2016! How are you making this the best Year ever? The best January every? And how are you going to make 1/25/16-1/31/16 the best Week ever? It starts with Monday- Mondays are awesome– if you make them so…….. Choose the attitude of greatness and know it's possible!
Wednesday: Hilliard 630 pm Free IWF FLO (all IWF clients and trial clients are welcome)
Free Saturday Improvement Training @ 1000 am . All clients & trial clients welcome. If you want to bring a friend send them here, or share it. At 1000 am NOT 900 am
1. Fitranx and Improvement board scheduling for this phase is updated! Assessment week is week of February 1st.Schedule now!
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.
We are accepting registrations up until 1/31. But the sooner you decide that change needs to happen the sooner you can experience the greatness within you!
If you miss the date don't worry– you can start anytime during the year. The most important thing is starting- life doesn't wait for the stars to align.Â
Our next official challenge will start up the day after Memorial Day!
Join us for the 2nd Keto Challenge-Â
Watch and listen to John and Pauline's testimonial
In order to get better we must constantly be focused on our goals and improvement. 3 45-minute F.L.Os (workouts) is awesome! But some people want to unleash their greatness quicker and be more pronounced!
Ta Dah—– We are going to be bringing in Improvement Work. Stuff you can do at home. This is another optional tool. But highly recommended.
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.
6. Mobilizations, New Metcons, New Strength Circuits for this phase and quarter
We have 6 new Mobilizations for this phase: Watch on Youtube or below (blog post coming soon)- and these will be posted on the Customer Hub member only portal.
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-Â This is our first 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:
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 🙂
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!
#2—Â 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 🙂
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
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