• Phase #4- Hilliard & Downtown Columbus Fitness Class Announcements

    Phase #4- Hilliard & Downtown Columbus Fitness Class Announcements

    Phase 4 2016 Announcements 4/18- 5/14/16

    Welcome to Phase 4!

    This is week Transition Week! 5.16-5.21

    The week of 5/16 is our FitRanX & Improvement Board Assessment Week! Find out more here

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


    In this issue:
    1. A. Transition Week Schedule 
    2. B. #3 47-Day Keto Challenge starts 5.31
    3. C. Yoga with Vince- Regular Yoga Class Sunday @ 5 pm- 1st class free 
    4. Downtown Evening Class Schedule Change
    5. Improvement Boards & Fitranx: Level Ups and Points—- Congrats! 
    6. Experience Isagenix- Nutrition Seminar — 5/14/16 @ 1230 pm.
    7. Own Your Life Workshop — April dates approaching!
    8. Mobilizations, new strength circuits, new metcons for this PHASE: April-June Calendar is up.
    9. Specialty Saturday Classes Schedule for April 2016
    10. Check out our Partnership with Lane Avenue Chiropractic and Drayer Physical Therapy- Check out their bumps and bruises program.

    Quote of the Week:

    Week 1 Quote


    weight loss begins on the inside with mindset training

    Week 2 Quote

    Columbus Fitness Trainer and Classes Downtown

    Week 3 Quote

    Group strength classes dublin an hilliard

    Week 4 Quote

    Columbus nutritionist and strength coach Jason Yun


    A. Transition Week Schedule

      1. Monday and Tuesday: Hilliard PM FitRanX assessments– Must schedule: https://docs.google.com/spreadsheets/d/1dst83qlm5eNc91mzNwQaaQNrQAvbgJRWfwyOQzY4NVI/edit?usp=sharing
      2. Wednesday: Hilliard & Downtown AM FitRanX assessments: Must schedule: https://docs.google.com/spreadsheets/d/1dst83qlm5eNc91mzNwQaaQNrQAvbgJRWfwyOQzY4NVI/edit?usp=sharing
      3. Thursday: Free Transition Week F.L.Os of the week: 530 & 630 pm
      4. Saturday: Free Saturday workout of the phase: 1000 am at Dexter Falls Park: Rain is back at Hilliard studio

    B. 3rd Ever 47-Day Ketogenic Diet Challenge

    Starts 5.31– day after Memorial Day!

    47-Day Ketogenic Diet Challenge

    Our previous Winner Jane's Stats Weight- 264- 239.5 = 24.5 pounds down Chest 44-37= -7 Waist 47-38.5= -8.5 Hips 55-46.5= -8.5 Neck 15-13 = -2 Arms 35.5-28.5= -7 Thighs 51-41 = -10 Calves 36.5- 33= -.3.5 Total Inches lost= 46.5

    Our previous Winner Jane’s Stats
    Weight- 264- 239.5 = 24.5 pounds down
    Chest 44-37= -7
    Waist 47-38.5= -8.5
    Hips 55-46.5= -8.5
    Neck 15-13 = -2
    Arms 35.5-28.5= -7
    Thighs 51-41 = -10
    Calves 36.5- 33= -.3.5
    Total Inches lost= 46.5

    C. Yoga with Vince is tomorrow!

    Vince Graves will now be leading a Sunday Yoga class every Sunday at the Hilliard Training Facility @ 500 pm. Your first class is free. Register at the website (still being updated)


    1. Downtown Evening Schedule Change

     The Downtown evening classes have a little change starting this phase:

    Same days: Monday, Wednesday, Thursday

    New times: 430-510 pm, 520-605 pm, 620-705 pm

    2. Improvement Boards & FitRanX- Congrats


    Fitranx and Improvement board scheduling for this phase is updated: Schedule Your Time Slot here: https://docs.google.com/spreadsheets/d/1dst83qlm5eNc91mzNwQaaQNrQAvbgJRWfwyOQzY4NVI/edit?usp=sharing

    Congrats to those who leveled up. 

    You can see some of the pictures we posted here:

    Leveling Up:

    • Nick D Level 5
    • Matthew S Level 3
    • Jennifer C Level 2
    • Gavin Level 2
    • Kavin Level 2
    • Dylan Level 2
    • Paul D Level 2 (skipped level 1 🙂
    • Marci H Level 1
    • Sri U Level 1
    • Koby B Level 1
    • AJ Level 1
    • Veera Level 1
    • Vijay Level 1
    • Venkata G Level 1 (came back next day for level 2 but missed barely 🙂

    Earning Points- 21 possible

    • Ashley W Level 4.—14.01
    • Mark G Level 3– 16.92
    • Kate B– Level 2 12.84
    • Anna Level 2– 19.25
    • Arvind Level 2–18.67
    • Ben M- Level 2— 13.42
    • Ben B- level 1–18.67
    • Hari Level 1–18.67
    • Rajesh Level 1–  17.5
    • Krupal Level 1- 11.67
    • Somer Level 1 — 11.09
    • Tyler Level 1- 16.34
    • Al-Hassan- level 1— 4.69
    • Arianna Level 1- 18.67
    • Gabriella Level 1- 18.67
    • Abby Level 1- 18.67
    • Jadin- Level 1 16.34
    • Soham Level 1–  16.34

    Schedule will be here when it is updated: 


    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



    3. Own Your Life Workshop- New Dates Set for  May


    What If You Lived Your Whole Life Only To Realize



    If your life is the exact same 6 months from now or a year from now– Are You Ok With That?


    Are you living how you want to live or are you letting life dictate how you live?


    What You Will Receive By Attending:

    • New Positive Mindset and Mind Files 
    • Discover your Purpose, Your Vision, next action steps for truly Owning Your Life!
    • Healing the wounds of your story | Start Your “Hero’s Journey’ (New Story)
    • Create Rules and Systems that govern your life rather than going by how you feel or old negative habits 
    • Find a new opportunity, career, vocation, passion
    • Learn why you need multiple streams of income to get out of the rat race
    • Learn why nutrition and exercise is vital to building, maintaining a positive mindset
    • Learn the things that transform you and the things that keep you average

    Check it out: Upcoming workshops this week, March and April 

    Own Your Life Workshop Hilliard, Ohio


     3. Experience Isagenix

    This changed my life and my family’s life forever! An it could change yours. It helped me find my abs and keep them since 2013 smile emoticon

    All you need to do is register for this life changing event and show up; we’ll provide the education that will re-shape your body and life forever!

    You Will Learn How To…………
    • Cleanse Harmful Toxins and Impurities From Your System
    • Safely Lose Unwanted Pounds an Inches
    • Replenish Youthful Energy Levels
    • How To Get Your Products Paid For
    • Burn Fat and Build Lean Muscle 
    • Naturally Reduce Cravings and Appetite
    • Which Transformation Challenge Is Best For You & How To Enter

    Sunday May 14th @ 300 pm 

    Experience Isagenix




    4. Mobilizations, New Metcons, New Strength Circuits for this phase and quarter

    We have 4 new Mobilizations for Quarter #2 2016: Watch on Youtube or below and these will be posted on the Customer Hub member only portal.

    We have 8 new Metcons: View them Here

    We have 5 new strength circuits: View them here:

    We have a new calendar of training (April-June) you can download it here. It will also be emailed to you.

    word doc icon

    Program IWF April-June 2016




    Important Videos To Watch, Understand, Implement

    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- 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:


    5. 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

    • May 2016 Classes

        • 5/21/16 – FREE Saturday Improvement Training

          9-10 am— AT Dexter Falls Park 5091 Dexter Falls Rd. 43221

        • 5/28/16 – Saturday Improvement Training with a theme


    All at the Hilliard studio- 4601 Leap Ct, Hilliard, OH 43026 | 614-304-1426 | JasonYun@improvementwarriorfitness.com

    Your first themed FLO is free- register here:


    8. New Partners— NEW- endocrinologist, Chiropractor and Physical Therapy


    We have partnered with an endocrinologist!


    We at Improvement Warrior Fitness and Athletic Revolution-Hilliard are super excited to add this partner to our team. I visited her a couple weeks ago because I had heard that she is not average doctor and truly believes in a holistic approach to nutrition, health and fitness; much like IWF and AR are as well.


    Some of you may be asking what is an endocrinologist do?


    An endocrinologist is a medical specialist that focuses on the systems of the body that are managed by hormones.


    If hormones are out of whack then ultimate health is impossible. Weight loss and fat loss will be extremely difficult, if not impossible. And performance in workouts, games, practices, and even life will be off.


    Here is Dr. Elena’s website and introduction letter: If you have any questions please contact her.



    (614) 453-9999


    By Dr. Elena A. Christofides, MD FACE


    My Mom tells the story that ever since I could talk I told people that I wanted to be a doctor. Whether it was true or just became true over time, here I am. I entered medical school at the age of 21 thinking I had it all figured out. All I wanted was to be the best patient care advocate I could be and I was going to spend the next 4 years learning how to do that. Turns out having a good heart wasn’t enough, it was everything. I’d grown up on TV images of the family doctor sitting at the patient’s bedside to deliver news – bad or good. What always impressed me was how much a part of the family doctor seemed. The doctor was respected for their kindness as well as their intellect.


    My family came to the states when my Dad got the one and only annual scholarship for our country.


    Despite a grueling work schedule and language barriers, my parents both took on extra work to support the family. From them I learned that success is created through sweat and lots of hard work. 16 years into my private practice I can safely say I couldn’t be happier with my decisions to apply my family’s lessons.


    I created a boutique practice to serve the needs of my patients. I love being part of my patient’s lives, their children and sometimes I’m honored enough to have their grandchildren as my patients as well. Endocrinology is one of those medical specialties that often involves multiple generations. What has been the most rewarding for me is the opportunity to affect positive change in later generations after we see and treat disease in older population. Taking the lessons that the older patients teach me about their disease as we apply them to the next generation in their family is literally how I spend my days. Moving from room to room, everything they tell me builds onto the next patient and the next and the next. So whether I’m dealing with a simple thyroid case or a complex research patient, I think I have the best job in the world!


    #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!

    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 🙂

    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




    Know Somebody Who Wants to get started with their training with us?

    Improvement Warrior Fitness Adult Strength & Conditioning: 2-week Complimentary Trial | 21-Day Rapid Fat Loss Trial $21 | 47-Day Ketogenic Challenge Trial $47

    Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up) (new website will open)

    Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | 21-Day Sugar Detox Challenge |

    Health, Fitness, nutrition information- Fill out your name and email below to join our newsletter

    Not doing anything is not an option!


    1. March 9, 2017 at 4:29 pm

      Hi there! This post could not be written any better!
      Reading through this post reminds me of my good old room mate!

      He always kept chatting about this. I will forward this post to him.

      Pretty sure he will have a good read. Thank you
      for sharing!

    2. April 19, 2017 at 11:10 pm

      I was reading through your blog and love your tips and advice for the
      emotional stuff and the exercise aspect.

    3. April 20, 2017 at 9:18 am

      After this first phase, dieters reintroduce good carbs and good fats to return to a sustainable diet.

    4. April 24, 2017 at 5:15 pm

      Even though I get my strips from Canada for $2.50 apiece,
      they’re still very expensive so I only test every 2-3
      days (I always test on Sunday, though).

    5. May 8, 2017 at 2:54 pm

      An exciting discussion is worth comment. I think that you simply should write extra on this subject, it may well not be a taboo subject but generally people today aren’t sufficient to speak on such topics. To the subsequent. Cheers

    Leave a Reply

    Your email address will not be published.