January 2016 Group Strength & Fitness- Hilliard, Columbus

Phase 1 2016 Announcements

1. A. Transition Week Schedule 2/1-2/6
2. FitRanX And Improvement Assessments next week: Schedule today
3. 2nd 47-day Ketogenic Diet Challenge starts TODAY!!! We will accept entries up until 1/31
4. Improvement Work (aka Home Work Sheets debuting this week)
5. Featured on ColumbusUnderground.com and OutNAboutColumbus
6. Improvement Boards & Fitranx: Congrats. Schedule is up!
7. Mobilizations, new strength circuits, new metcons for this PHASE
8. Specialty Saturday Classes Schedule for January
9. 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: 

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!

-Improvement Warrior

Week 3 Quote:

Week 2 Quote:

Week 1 Quote

A. Schedule this Transition week

A. Transition Week Schedule

Not to late to schedule. Text or email me now!

1. Monday and Tuesday: Hilliard FitRanX & Imprvoement Board Assessments: https://improvementwarriorfitness.com/services/group-personal-training-improvement-warrior-fitness/fitranx/
2. Wednesday (POSSIBLY MOVING TO THURSDAY): Downtown FitranX & Improvement Board Assessments: https://improvementwarriorfitness.com/services/group-personal-training-improvement-warrior-fitness/fitranx/
3. Wednesday: Hilliard 630 pm Free IWF FLO (all IWF clients and trial clients are welcome)
4. 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!


Schedule will be here: 

https://docs.google.com/spreadsheets/d/14Ece0D5OItAnYDq0T2lnxpVO8q5bji8ytvPl_3Y-bgk/edit?usp=sharing


Improvement Board Assessments-  To watch a video on the basics of Improvement Board Assessments please go here:

https://www.youtube.com/playlist?list=PLlF9C_TA7C4qTkoEqFDWrIyF4Ju4zhtPk


Information page here for FitRanx:
https://improvementwarriorfitness.com/improvement-warrior-fitness-warrior-analysis 

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

2. 2nd 47-Day Ketogenic Challenge 

Join today! We are accepting entries until 1/31!

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- 

Watch and listen to John and Pauline’s testimonial

Is Keto for Kids and Family? Find out here

3. Improvement Work (aka homework sheets)

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.

We will start during Phase #2 2/8/16

Here’s a preview of the sheet: IWF-AR Homework Sheet

4. Featured on…….

Improvement Warrior Fitness was just featured on 2 places:

ColumbusUnderground.com- For Wellness Week 2016

OutNAboutColumbus- For NEW YEAR NEW YOU show- was featured this week and last week.

The video of our feature can be seen here.

The article can be found here: http://www.columbusunderground.com/health-and-wellness-the-changing-world-of-fitness and you can find all my previous Wellness Week articles here: 

Spread the word of Improvement!!!!

 

5. Improvement Boards & FitRanX- Congrats

Yes this is repeat 

Fitranx and Improvement board scheduling for this phase is updated! Assessment week is week of the 2/1. Schedule now!




Schedule will be here: Is currently updated 

https://docs.google.com/spreadsheets/d/14Ece0D5OItAnYDq0T2lnxpVO8q5bji8ytvPl_3Y-bgk/edit?usp=sharing


Improvement Board Assessments-  To watch a video on the basics of Improvement Board Assessments please go here:

https://www.youtube.com/playlist?list=PLlF9C_TA7C4qTkoEqFDWrIyF4Ju4zhtPk


Information page here for FitRanx:
https://improvementwarriorfitness.com/improvement-warrior-fitness-warrior-analysis 

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

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.

We have 8 new Metcons: View them Here

We have 5 new strength circuits: View them here:

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

 Program IWF January-March 2016

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Important Videos To Watch, Understand, Implement

1. –The Hip Torque video is HERE!—

https://www.youtube.com/watch?v=6A_KCQYzT2s


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.

https://improvementwarriorfitness.com/torque1/

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:

http://tinyurl.com/mwodphase92015

7. 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

January Classes- all classes @ 900 am unless noted 

2/6/16- Free Saturday Class- Everybody is welcome! Never been to an IWF class before- register here

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:
https://improvementwarriorfitness.com/services/saturday-improvement-training-improvement-warrior-fitness-hilliard-columbus/

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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!

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

https://www.evernote.com/shard/s18/sh/f9435e19-4a67-4e83-91cc-408bb3666ba1/4e8a9d26a346942bd5dfb5ba622a339a


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Have a super strong and positive day!!!

Want to get started with your training with us?

Download the free ebook taking you through 17 steps to becoming an Improvement Warrior and a Mitochondriac. Remember it is not just about Food and Exercise. Don’t fall for the lies. Download here.

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