The F.I.T. Workout

Warm Up

A good workout always starts with a proper warm up. After a few minutes of light cardio, we start with a neuro-muscular warm up using full body compound movements, medicine balls and balance equipment.  This will help to warm up your heart, lubricate your joints, elongate your muscles and activate your central nervous system, readying the body for exercise.

Functional Strength Training

Functional  strength exercises work your entire body in a pushing, pulling or standing/squatting motion while stabilizing your body using what are called the intrinsic core stabilizers.  We do very few, if any, exercises on a machine using a fixed path of motion, this is not real life.  Every exercise is performed for the required number of reps for your goals and fitness levels.  At the beginning, you may require rest during the exercises or before you begin the next exercise.  This is okay.  Our primary concern at F.I.T. by Colin is proper form in each exercise to prevent injury.   Your goal is to work up to not needing a large rest period.

Posture and Core

No workout regime is complete without training posture and core, which I believe are related.  Many of the postural deficiencies I see are caused by weak and tight shoulder and  shoulder blade muscles, weak and tight hip muscles, and poor activation of the abdominal and back muscles.  Before I begin with any new client, a postural assessment is performed so that the client learns to use all the muscles properly to prevent injury.  I assign everyone an at-home posture correction program to get them looking and feeling taller and more open.  We work on achieving proper posture and core strength each session.

Massage and Flexibility

One of the most neglected yet most important  keys to a healthy and pain free body is maintenance of flexibility through every joint. The last 10 – 15 minutes of the workout is spent on using massage and stretching to help loosen and lengthen muscles around the problem areas.


In order for the body to continue its fitness progression, it must be challenged with progressively harder exercises.  There are two ways to do this.  The first is to continue to increase the weight so that the body has to do more work.  The second is to increase the skill so the body needs to become more coordinated.   I have been working with many clients for over ten years and they are still to this day continuing to improve at many levels.  By constantly working at progression, you will never get bored of the workout because you are striving to achieve a higher level.  I tell clients that if it ever gets easy, I’m not doing my job!

Success in Action

At F.I.T. by Colin, we measure success by action.  Walk in the door, put your mind in to your workout, focus and work as hard as you can.  By doing this, you will automatically see success in action.  Nothing important in life, especially your commitment to healthy living, comes easy.  I want to make sure that you succeed by doing.  Putting your mind and body into each workout will start to carry over into everyday life.  You will feel stronger, start to experience less day to day aches and pains, feel good about yourself for accomplishing something that is difficult, and know that you are benefiting your long term health and vitality…this is success.

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