Fit-2-The-Core Training Systems
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Dierdre Lost 35lbs of Fat and 25 Inches Throughout Her Whole Body At F2C Boot Camps. It All Started When She Requested a Two Week Free No Obligation Boot Camp Trial. Sign up today for your two week no obligation two week free BootCamp trial to start the journey toward your fitness goals.
Today I’m going to share with you the top three mistakes most people make in their workouts, when trying to lose fat and reshape their body.
It surprising how many people still make these mistakes with all the information that is available on T.V., internet and in magazines today. But the fact is they still do as I find out every day when a potential client comes walking through our doors looking to change their bodies and frustrated with the lack of results they’re getting from their workouts.
Now don’t get me wrong your nutrition plays a very important role for fat loss, but that is for another article. But research shows that a supportive nutrition plan without the intervention of an workout plan poduces little in the way of fat loss and reshaping your body.
Three Common Workout Mistakes…
Mistake #1: Performing daily body part workouts .One of the longest running inside jokes within the fitness industry is the fact that Monday is ―international chest day where most gym-goers will do endless sets and reps of bench presses and chest flies until their chest burns so good.
The fact is that training your whole body more frequently will result in bigger strength and muscle gain, greater fat loss, and more metabolic boosts than training each muscle group once per week– and the science supports this.
In a recent study at the University of Alabama, researchers had two groups of men perform two different strength-training programs with the same total training volume (sets and reps) for each muscle group. However, one group split the work across three total body workouts while the other group trained each muscle group separately one time per week. They discovered that the total body workout group gained five additional pounds of lean muscle mass compared to their body-part training counterparts.
It’s critical to understand that the more muscle you have the greater your resting metabolic rate (RMR). Your RMR is the total number of calories you burn every day regardless of activity and adding several pounds of lean muscle mass will result in an additional daily calorie burn of up to several hundred extra calories per day. This translates into an awesome fat-smashing snowball effect over the course of weeks, months, and years.
Plus working your entire body each workout will torch more calories and thus accelerate metabolism and fat loss results. More muscles used equals more total work performed equals more total sugar, fat and calories expended– all good stuff!
So if you’re looking for the biggest bang for your fitness buck, best results will be achieved with 3 total body workouts per week with ideally 48 hours between workouts to maximize muscle growth, fat loss and recovery.
Mistake #2: Performing workouts lasting 60 minutes or longer. The first thing most people do is either sign up to run a marathon and/or join a gym to do endless hours of long, slow, boring cardio on a treadmill, elliptical, bike, or step machine to lose weight.
The fact is that long drawn out workouts result in diminishing returns and creates a negative hormonal environment in our bodies. That’s because during one-hour plus exercise bouts our body enters survival mode and releases a catabolic stress hormone called cortisol that both causes muscle loss and results in unwanted fat gain in trouble spot areas.
According to the National Strength and Conditioning Association (NSCA), anabolic, muscle-building hormones like testosterone are maximized in about a 30-minute high-intensity workout window. It is at about the 45-minute mark that anabolic hormones begin to fall as their catabolic counterparts, mainly cortisol, simultaneously begin to rise.
So you should focus on shorter more intense workouts which will give you much better fat results that long duration workouts lasting 60 plus minutes. If you have to work out for longer than 30-45 minutes to feel satisfied than you probably weren’t working hard enough in the first place.
Mistake #3: Using single-joint isolation exercises that address only one plane of movement. It seems there are still a lot of people out there who not only still do body part training as discussed in mistake number one, but do so with useless single-joint isolation exercises that often take place in plane of movement.
Single-joint, isolation exercises involve the use of only one joint at a time, such as leg extensions and leg curls (only involve the knee joint) and biceps curls and triceps extensions (only involve the elbow joint). These single-joint, isolation exercises do not result in the optimal muscle-building stimulus when compared to their multi-joint, compound counterparts.
Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation and heavier loading and subsequently greater calorie burning, fat loss, and muscle growth.
So think of movements as Hip dominant: (Dead lift two legs or single leg), Knee dominant (Squats-two leg or single leg), Pulling (Vertical-Pull-up, Horizontal-Rowing), Pushing (vertical-shoulder press, Horizontal-Push-up), Core (anti-flexion-Knee Tucks, anti-extension-Front Plank, anti-side flexion-side planks, anti-rotation- Landmines). Total Body: Any exercise that integrates any combination of the aforementioned movement patterns or simultaneously calls upon your upper and lower body.
The key is to perform the exercises in free space using free weights or your body weight. Machines limit movement to a fixed path and do not properly engage your body’s key stabilizers, particularly your hip, spinal, and scapular (upper back) stabilizers, which will put you at a much greater risk of injury outside of the gym. Also machines do not engage nearly as many muscles as free and body weight exercises, which result in a much higher metabolic boost for fat burning and reshaping your body.
So you should employ functional multi-joint, compound movement patterns that address all three planes of movement for maximum muscle growth, fat loss, and metabolic spikes.
There you have it. Fix these three mistakes in workouts and you will not only reshape your body by building more muscle and burning more fat, but you will have more time to spend outside this summer enjoying your new body.
Let us know what workout sins you’ve committed in your fat loss workouts
I get a lot of questions from people on what they should do for cardio for losing fat, and my answer is always intervals. Intervals are a research-proven KEY to your fat loss program and health.
Now I know a lot of people worry that intervals can get boring. They will if you do the same ones over and over again. Now you should know there many ways to do this, the traditional bike, treadmill intervals, which I find very boring and so do many of my clients. That’s why we use metabolic conditioning for our interval training here at Fit-2-The-Core. We combine bodyweight exercises, strength exercises, core exercises with jumping rope, sprinting etc…
The key to an effective interval training program is to have variety, so you don’t end up at a fat loss plateau. Variety is one of the keys to continually to losing fat and reshaping your body.
Not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks, just like we do at Fit-2-The-Core.
So just like your resistance training, you need to change your interval training program every 4 weeks. There are many ways to add variety into your interval program:
- switching exercise methods – Instead of always relying on traditional cardio equipment such as running or biking, start using bodyweight exercises or strength exercises.
- Increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)
- increase or decrease the number of intervals per workout
- increase or decrease the rest time between intervals
Let’s take a look some different interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…
1. Sprinting outdoors (and hills might be the absolute best)
2. Bodyweight interval circuits (with or without resistance)
4. Treadmill running
5. Stationary cycle (upright preferred)
6. Stair climber- As long as you’re not hanging all flexed over the handles or watching T.V.
7. Rower- Again it’s important to keep good posture throughout each row.
8. Swimming (only works for competent swimmers)- Believe me I suck at swimming so I personally know how true this is.
9. Elliptical & Cross trainer machines- I put this here for people who cannot do any of the above, I personally think this is the worst method.
Okay, now that you know some different methods your probably wondering how long should you do intervals for?
Well to be honest, there is NO “best” interval training program – no best “sets and reps” for fat loss.
But that is good thing because it allows you to use variety in your approach. So the best interval training method is simply the one that changes and progresses every 4 weeks.
Interval recommendations have ranged from 15 seconds (anaerobic intervals); 2 to 5 minutes (these are known as aerobic intervals). So let’s take a look at some interval recommendations from anaerobic (without oxygen) to long duration (aerobic with oxygen).
8 seconds on, 12 seconds off
This is the duration used by the Australian researchers in the now famous “intervals vs. cardio” study from 2007.The results found that intervals helped subjects lose belly fat, but cardio didn’t. Unfortunately, it is extremely difficult to replicate 8 seconds on, 12 seconds off using cardio equipment in your gym. So you have to very creative or you can try and use the same ratio at longer interval pace such as 24 seconds on, 36 seconds off. I use these with my clients for shuttle runs. These really kick butt and accelerate your fat loss.
15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.
If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding, and while some trainers have suggested this is the best method for interval training, there is NO proof that you will get better fat loss results.
The pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.
30 seconds
I’ve used and still do use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 30-second intervals on any machine. Or work great for body weight exercises as well.
45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). Not only will these fatigue your muscles, they will also challenge your will to complete each interval (if done at the right intensity).People always tell me “yeah I do intervals for 30-40 minutes ” Sorry but those aren’t intervals that high intensity aerobics. If you perform these at the right intensity be happy if you get through 12 minutes. Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout.
60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each. You can start your first month at 120 seconds recovery, 2nd at 90 seconds 3rd at 90 seconds and 4th at 60 seconds. See how simple it is to add variety and progressions. Change the rest and you completely change the workout.
120- 180 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2-3 minutes and then recover for 1 minutes. Repeat 6 times. These workouts take longer , but can play a role in changing your body and improving your performance.
Are you a Beginner?
If you are beginner your probably thinking that these intervals all sound “too intense” for you, don’t worry. Interval training is all relative.
First try working at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and progress each week and month, you will eventually get the hang of it.
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7 and then going back down to level 5 for 60-90 seconds and repeat. Try that for an interval workout see how it goes.
We are currently using between 30-60 seconds metabolic conditioning intervals for fat losses with our clients. My clients love these because of the variety, challenge and results they achieve from them. But again, I really do believe you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts for continual fat loss results.
Give some of these interval methods a try and let us know how it goes
Intervals truly are your secret to success,
Tim, Donnie and Dana
PS – Do you need to lose 3-4 inches off your belly this summer? Click on this link right now http://f2cbootcamps.com/28-day-meltdown-challenge/ sign up for our 28 Day Sizzling Summer Meltdown Challenge. You will be taken through the interval methods outlined above as well as out metabolic resistance training workouts in which we guarantee you will lose 3-4 inches off your belly in 28 days or your money back!
Memorial Day Weekend is here and it marks the unofficial start of summer. This is the time of year when the shirts come off, the swimsuits go on and everyone knows exactly how you did the last 3-4 months with your dieting and exercise.
So the big question is… Are you ready? 
If not – you have two more holiday weekends this summer in which to make a huge difference in your body. So you don’t have to settle for swimming with your shirt on and never revealing that new bathing suit you bought for the summer.
Now that you know you have two more chances this summer to take the shirt off and put on that swimsuit, you need to set some goals.
Goal setting is all about setting S.M.A.R.T. goals — and T stands for “Timeline”.
When you’re training for fat loss or to look better naked – it is extremely important and effective to have a DEADLINE.
So you’re going to need to set two deadlines this summer.
Your first goal is for July 4th, Independence Day, which is only five weeks away.
With a combination jump start plan that includes a solid workout and nutritional support program, along with a healthy dose of motivation – you could easily be 10+ lbs leaner by then. I have seen this happen many times with our clients.
Your next goal is the end of summer – the Labor Day weekend (first weekend in September). This is currently Fourteen weeks away. So if you’re looking a little flabby this weekend or feeling a little embarrassed about your body — you can still make some amazing changes. It’s never too late.
So you still have an opportunity to look and feel great by the end of summer.
So today I’m going share 3 highly effective strategies for fat loss that will get you on the road to looking good in your bathing suit by July 4th …and even better by Labor Day Weekend.
1) You need to create a caloric deficit – there is no way around this – you must burn more than you consume. But that doesn’t just mean eat less – you will have to change the type of foods you eat. The most effective way to create that deficit is to use a combination of diet and exercise.
2) Your diet should consist of lean proteins, fruits and vegetables, keeping starches and refined carbohydrates to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This helps to maintain blood sugar levels and keep you from falling off your diet.
Follow this plan 90% of the time, which will allow you to have some flexibility on weekends when your going out to dinner, party or barbeque.
Here is a sample of what a supportive nutrition plan looks like:
Breakfast: 2 Omega 3 Eggs scrambled with Havarti Cheese and Spinach, wrapped in a tortilla
Snack: 4-6 oz all natural Turkey wrapped in lettuce w/1/4 avocado
Lunch: Chopped salad-Romaine lettuce, cucumber, tomatoes, 1 hardboiled egg, 4oz chicken, tossed w/1 TBS olive oil & balsamic vinaigrette
Snack: Greek All Natural Yogurt Plain w/strawberries
Dinner: Turkey Burger w/Portobello Mushroom as a bun, ¼ avocado
When it comes to supplements, there is almost nothing that will make a difference. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful if there supplementing a supportive nutrition plan – but in terms of real world “pounds of fat lost” it really won’t make much of a difference.
A multivitamin and a fish oil supplement are vital though, since looking your best should also be about feeling and performing your best as well.
Protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.
3) As far as exercising goes, interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn’t burn enough calories for your goals right now, and a body part training split will be less effective than total body training for fat loss. Metabolic resistance training coupled with interval cardio training will put your metabolism into overdrive accelerating your fat loss efforts. So try to exercise at least four to six days per week – two to three days of resistance training and two to three days of interval based cardio.
An effective metabolic resistance program should consist of compound exercise that train movements in a circuit format. In this example I’ll use a 30 second work 30 second rest prescription. This can be completed for four sets for a total of 20 minutes.
For example: 1a) Rear Foot Elevated Split Squats 2a) Rear Foot Elevated Split Squats 3a) Push-up variation 4a) Kettle bell sumo Dead lift 5a) Inverted Bodyweight Row
Finisher: 20 seconds of Squat Jumps 10 Second rest then 20 Seconds Mountain Climbers for 8 total rounds equaling 4 minutes.
Interval Cardio Example: 60 seconds Squat-Thrust (Carb burning zone) / 90 second Jump Rope or jumping jacks(Fat Burning Zone) for an 8 round, 20 minutes workout.
So now you have a blueprint and a deadline, no excuses get started now, it’s not too late to make some amazing changes by the end of this summer.
And if you can’t do it on your own, sign up for our two week free trial today and see for yourself how you can get results with a proven and real world program that has helped many people just like you…
You’ve read about it in magazines. Your trainer probably even told you that doing cardio on an empty stomach will help you burn more fat. I even saw a local so called diet and fat loss expert on T.V. say that you should do cardio on an empty stomach, WOW imagine all the people running on a treadmill starving LOL
I’ve known about this for years, not just from the science but the results from my clients here at F2C Results Boot Camp.
So today I’m finally going to dispel the biggest myth in fitness that “You Will Burn More Fat Doing Cardio on an Empty Stomach”
Over in Italy some researchers had a study published in the International Journal of Sports Nutrition Exercise and Metabolism (21:48-54, 2011).
The Italian researchers wanted to see what would happen when eight healthy young men did the following workouts:
Workout A: 36 minutes of slow cardio at 65% maximum heart rate in the morning without eating
Workout B: 36 minutes of slow cardio at 65% maximum heart rate in the morning AFTER a small meal
The RESULTS?
24-hours after exercise, the results found that eating before cardio increased both calorie burning AND fat burning.
That’s right, eating before the workout increased fat burning in the 24-hours after exercise.
The scientists concluded that “fasting before exercise does not enhance lipid utilization (FAT); rather, physical activity after a light meal is advisable.”
So Don’t Believe the Hype!
The truth about fasted cardio is that it is NOT a magical way to boost fat burning.
But the REAL TRUTH about cardio in general is this:
You wont get optimal results from slow cardio, fasted or fed. I’ve wrote about this many times in my newsletter and blog over the years, so you should already know to skip it and use interval training using bodyweight exercises and bodyweight exercise with kettle bells, medicine balls etc… instead.
For example, here is what we did at Fit-2-The-Core in March for our Metabolic Cardio Program:
5 Minute Full Body Warm-up:
Glute Bridges-10
Bent Over T – 15
Ankle Mobilization- 10 ea
Straight Leg Kicks-10ea
Inchworms-5
Heel To Glute- 10
Squat- Thrust- 10
Circuit # 1 30-15 Each exercise is done for 30 seconds with a 15 second transition. 13 minutes
1A) Cone Figure 8’s (10yd)
2A) Squat + Thrust
3A) TRX Body weight Rows
4A) SB Knee Tucks
5A) Lunge Jumps
Complete for 3 Total Rounds
Rest 2 minute and move on to…
Circuit # 2 30-15 Each exercise is done for 30 seconds with a 15 second transition. 11 minutes
1B) Side Shuffle (5 yd)
2B) Plank Push-up
3B) Kettle Bell Swings
4B) KB Farmers Walks
5B) Inch Worms
Complete for 3 rounds
Check out this video if you want to see what theses Metabolic Circuits look like…
There you have it, interval training outside the box in only 30 minutes, no running on a boring cardio machine, no EMPTY STOMACH and very effective for stimulating your metabolism and fat burning hormones long after your workout is done.
Come see for yourself why You’ll Get Results here at F2C Results Boot Camp and sign up today for your Two Week Free no obligation free trial today…
Are you tired of Fitness Centers and Boot Camps that don’t teach you anything about how to get results?
Are you frustrated by all the gimmicks, pills, powders, shakes and gadgets sold on late night TV that are nothing more than empty promises and slick marketing?
Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.
Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.
The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it.
My partners over at Prograde have created an exclusive report that reveals 4“slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.
So click on this link to read this exclusive report on fighting belly fat:
This is a very simple and quick snack recipe that is a spin on deviled eggs while adding heart healthy fats, fiber, and broad collections of vitamins and minerals.
Hard boil a couple eggs, shell them, cut the eggs in half (lengthwise), and remove the yolks as if you were making deviled eggs. Now fill the space left by the yolk with 1-2 teaspoons of guacamole.
There you have it simple yet delicous and healthy!
This Brand New special report from my partners as Prograde Nutrition unveils the disturbing secrets behind quite possibly the most often Doctor recommended nutritional supplement.
Most people have no clue about the potential dangers swimming around in their bottle of fish oil capsules. That’s about to change when you read this:
This vital health information is so important they’ve made the “What Your Doctor NEVER Told You About Fish Oil” report completely FREE – for the time being.It is available for download from their secure servers by clicking the image below…
Here are six of the biggest fat loss mistakes men and women make everyday…fix these, and you’ll lose fat…
1) Not Writing Your Goals Down!
I’m sure you have heard it before, but a goal is just a dream unless you have it written down. There is so much research and social proof that substantiates writing down your goals for success, that you would be crazy not to do this one simple thing. Believe me when I say writing it down is one of the major keys to achieving not just your fat loss goals, but any goal you want to achieve in your life!
2) Not having Social Support!
Trying to lose fat without social support is really go to make things a lot more difficult. Ideally, you’d have your doctor, an RD, a trainer, your workout partner, your spouse, your fellow employees, and your friends all behind you. Research shows that you’ll benefit most from a fitness professional (i.e. a trainer) and a workout partner or partners that is also successful. Get these people on your team first, and then work on the rest of the group.
3) Not using a structured and proven fat loss program
If you ever go into the gym and wonder what you are going to do first, you’re already wasting your time – even before you choose. Get a plan that is proven to work and know what you have to do, stick to it, and see it through. That way, no wasted time wandering around the gym deciding where to start or for that matter what to do. Again if you just wing it results will be hard to come by and you will most likely feel frustrated and quit all together.
4) Not changing your workout after 4 weeks.
Four weeks is the longest you should stick to the same program. If it’s been 6-months, give your head a shake. If it hasn’t worked yet, why do you think it’s magically going to start now? Change it up frequently. You’ll get more results and you’ll have more fun. This will keep you motivated and from hitting plateaus! You could go longer if your a beginner, but again 4 weeks is about the time when people just start to go through the motions and lose there mojo. So keep it fresh not only for your body but also for your mind.
5) Not realizing that you can’t out train bad nutrtion
You want to lose fat? You have to eat right to support your training for fat loss. You can’t train like an animal and then eat junk and expect to lose fat. No program is that good. None.. Even though there are so many positive hormonal and physical effects from training, you still must Eat whole, natural foods in 6 smaller meals each day. Get lots of fiber, lots of protein, lots of vegetables. Eat healthy fats, avoid trans fats. Drink lots of water and tea. So simple, so effective. Eat for energy, not for gluttony. Exercising without nutrition is like going up a creek without a paddle!
6) Not knowing when to quit
My current and new clients ask me all the time if they can add even more cardio and more lifting to their current workout plans. After all,if some is good, more training must be better?
Listen, you have to draw the line somewhere. You can’t keep adding more and more exercise. First, there is diminishing returns from each additional set you do, and from extra cardio. Second, your body can breakdown fast from too much work, particularly if your eating doesn’t support your training the daily stress of life, work and not getting the ideal hours of sleep. Overtraining and not enough or unhealthy calories go together like oil and water. Neither of these combos will make your engine run optimally. You need to understand that when you train you break your body down, it’s the recovery in between that determines what type of results you get, for example how much sleep you get, how well you eat and stress etc…
And finally, focus on quality over quantity. The “volume approach to fat loss” from the 1980′s (characterized by lots of cardio and lots of carbs) didn’t work. For good reason. Stick to high quality nutrition, and high-quality training.
The only thing that matters is results. Not muscle soreness, not feeling exhausted after each workout, and not feeling deprived of food.
Quality work and quality food for a better body.
See what our clients have to say about Fit-2-The-Core
I am 49 years old and with Fit-2-The-Core, I feel much younger, I can get up and go walk the dog, with out even thinking oh my feet will hurt or will I make it. I can go on vacation and know that I can go to Disneyland and enjoy it from one end of the park to other and then get up and go to the Zoo the very next day. Instead of hiding in the house, I have been outgoing and ready for new adventures…
Thanks so much for giving me back my strength and energy. I know I still have aways to go, but I am amazed of what you have helped me accomplish….
Pauline Mendez
49 yr old, Mother of 6
There is so much that I like about Fit 2 the Core. For one, I get results. During 2010, I went from size 8 to size 4 pants and I did NOT starve myself. I attended boot camp three times each week, I did cardio two times each week, and I followed the suggested food program. I also like that my workouts are planned for me. I’m so busy in life that I would hesitate to go to the gym because I didn’t have time to plan my workout. At Fit 2 The Core, our workouts are planned and they change frequently. I receive instruction and direction as needed and I workout at my own level of challenge. I feel so much better when I’m exercising and eating well. THANK YOU to the Fit 2 the Core team. I love the gym!
Caryn Wegerbauer-47 Years Old
“Tim and Donnie, Fit-2-The-Core has helped me gain strength and flexibility without machines, I use my own body weight, kettle bells, bands medicine balls etc.., all of which have helped me lose 20 pounds of body fat. I feel great and look forward to my workouts each week. Thanks for your help with my health and fitness.”
-Tom Spear
Tim and Donnie, after my pregnancy I tried everything to take the weight I gained off. Tim helped me lose 28lbs. I now feel anything is possible and find myself smiling every day. I wish I could say in words how much he empowered me to achieve other goals in my life.
-Kelly Barker
