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Workout Philosophy.Challenge Several Muscle Groups at a time!We teach you to be more efficient in order to obtain your health and fitness goals!Established in 2003, but with over 18 years in the exercise field, Gables Fitness, formerly 30 In A Hurry Fitness, was founded on the demands of dedicated personal training clients that wanted an exercise facility with no frills, no waiting for equipment and a friendly yet fitness supportive environment. Our trainers are not only certified, but they are also working towards their degree in Exercise Science, Physical Education and Physical Therapy and have dedicated their career to fitness exclusively.One hundred percent of the daily activity and energy at Gables Fitness is centered on personal training and semi private training only. Specializing in 30 and 45 minute workouts, the sessions have satisfied current and past customers from busy professionals, beginners, weight loss clients, retirees, students and serious weightlifters. Our 30 and 45 Minute Sessions are so multifaceted that it may fall under different categories like full body circuit training, high-intensity cross training, functional training, target training, basic weight loss, body building, etc. To put it simply our workout approach is flexible and practical depending on the needs and goals of the client. We do not encourage the “do or die” approach. Our clients feel better and energized after the workout. The workouts may include basic weight training, strength cord training, medicine ball movement, stability ball training , slow or fast reps, stretching, floor pilates, etc. The best part is that it only takes 2-3x a week of 30 to 45 minute workouts for all our clients to achieve dramatic improvements. This is in combination with the other 2 elements we re-educate you on. 1.Aerobic/Cardio Training- (We teach you how to maximize your calorie burning zones by performing interval cardio training. These are cardio workouts that alternate high-intensity levels with lower-intensity effort. This formula keeps your body burning calories long after you've stopped working out.) 2.Supportive Nutrition- (We re-educate you on key concepts such as eating every 3 to 3 1/2 hours so that your metabolism is elevated enough to burn through food quickly. The right foods have an incredible impact on teaching your body to liberate fat rather then store it. Work demands are greater than ever and when you couple that with family and social obligations people find it difficult to make time for them self. What if you didn’t have to make any major alterations to your daily schedule but could still achieve your fitness goals? What if we showed you a way to achieve greater health, look better and improve functional ability and athletic performance without impeding or disrupting your life? What if showed you how you can effectively fit fitness into your life? 
Lack of Time?Lack of time is the number one reason people state for not exercising. But, what if it took half the time you thought it would- or less? What if the results you got from it were noticeable so fast, it became naturally motivating to continue- a more than fair payback for your time invested? Everyone has their own "balance point" of the effort they are willing to expend for a fitness result.My experience is, if you lower the barrier of the time required, it is a better trade off and much easier to stick to. If you can get more results with less time and hassle, you will want to do it and continue doing it. And, therefore, continue getting the benefits. I have found much better results with 30 minute sessions when a program is structured around results. The real key is progressing your fitness level over a timeline and passing the baton to different phases of training as your fitness level evolves. This is what dramatically accelerates progress without working out harder or longer. The fat burning effect of our 30 minute to 45 minute training is through a mechanism called EPOC (excess post-exercise oxygen consumption). Our 30 and 45 minute structured workout allows you to work at a high level of intensity, and your body doesn’t immediately return to its resting rate. Gables Fitness eliminates the waste of time and long rest periods and moves you efficiently through exercises. You cut down on the amount of time you have to spend in the gym!! After our 30 to 45 minute training, your body continues to burn energy as if you were exercising, even though energy demands are back to a resting rate. This means that you are still burning fat even after you have stopped. Basically we're using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive "metabolic disturbance" or "afterburn" that leaves the metabolism elevated for several hours post-workout. The second key "ingredient" in fat loss programming is high intensity interval training (HIIT). It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it! You need a facility to be structured and a fitness professional to orchestrate the 30 or 45 minute workouts.Getting results in 30 to 45 minutes requires a special program structure. Gables Fitness Private Training Studio is designed specially to facilitate this training, as it won't normally work in a commercial fitness center.Gables Fitness Programs are incredibly time-efficient: it gives you muscle tone, aerobic fitness, and flexibility in only two to three 30 to 45 minute sessions per week. Along with the 30 to 45 minute workouts with your fitness professional, it is recommended to include additional days of productive cardio training and supportive nutrition. We help you with a customized cardio prescription. We go over: 1. Frequency- How many days you will perform your cardio session. 2. Intensity- How intense you will peform those cardio sessions. This will be based upon your age and fitness level. 3. Duration- Believe it or not, we start you with 20 minutes, but as the weeks go by, we increase your cardio duration. Gables Fitness stresses compound exercises over isolation exercises. This is because compound movements work several muscles simultaneously, creating a greater calorie-burning effect. Additionally, compound exercises minimize the risk of redeveloping muscles imbalances that can cause injury. Compound exercises are also more effective for strengthening the muscles surrounding a joint to help ligaments and other supportive structures maintain stability of that joint, thereby contributing more to functional strength for day to day activities than isolation exercise. These are movements that work more than one muscle group, and burn maximum calories. How much you elevate your metabolism after your workout is directly related to the amount of muscle you activate at any one time. So you'll want to focus on movements that work multiple muscles, as opposed to those that attempt to isolate muscle groups. For instance, you'll experience a much greater boost in metabolism by performing 10 repetitions of the squat, compared with 10 repetitions of an isolation exercise, such as the biceps curl. In addition, by training your whole body each session, you'll work the most muscle possible. A University of Wisconsin study found that when men performed a full-body workout involving just three big-muscle exercises -- the bench press, power clean, and squat -- their metabolisms were elevated for 39 hours afterward. What's more, they also burned a greater percentage of their calories from fat during this time, compared with men who didn't do a total-body workout. The take-home message is clear: Complete an intense full-body weight workout 2-3 days a week, resting a day between sessions, and you'll keep your metabolism humming along in a much higher gear at all times. 2 Factors for 30 to 45 Minute Training.The Performance Goal Focus.Overload is the key thing most people miss in exercise. If you keep doing the same level of work, your body adapts to it and quits changing. To get the most out of a short workout, you have to use the principle of specific overload: progressively increasing the level of work on both your strength and aerobic exercises. Our trainers facilitate this special dimension in your workout. Every key exercise is guided upwards in level (either weight, repetitions, or level of work) over time as your fitness level progresses.Mastery of the Biomechanics of Exercise.A lot of exercisers leave results on the table because their form is not correct. Often, a simple change in body position, motion path, or rhythm will make all the difference. In most commercial health clubs, people only get a very simple and basic familiarization with exercise form. Or, worse, they copy the form of others around them who never learned it properly in the first place!In order to get the most out of an exercise, you must make second nature the correct body position, motion path, movement rhythm, and breathing pattern . . .so that you can focus on progression and performance increases. Having the one-on-one attention of our well credentialed trainers gives you the feedback necessary to optimize form. A correct state of mind accomplishes much more than rigid, disciplined work. In applying this principle to exercise, we find greater results coming from less work when: 1) Redundant exercises are eliminated.
2) The focus is on progression instead of volume so a few sets get the same result as many.
3) Misconceptions that lead to wasted effort and understood and the wasted effort eliminated.
4) Exercise is done for the minimum necessary frequency, intensity, and time (FIT).
If you are currently training for one hour or more and you are working either on your own or a personal trainer and not achieving the results you desire, allow us the opportunity to demonstrate our strategies and concepts that have help and continue to help our clients, feel great, look great and function better.
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