Phase #3- Hilliard & Columbus Strength & Conditioning Workouts

Phase #3- Hilliard & Columbus Strength & Conditioning Workouts

Phase 3 2016 Announcements 3/14- 4/8/16

Welcome to Phase 3!

This is week TRANSITION WEEK! 4/11-4/16

This week of 4/11 is our FitRanX & Improvement Board Assessment Week! Find out more here

1. Transition Week Schedule 
2. Improvement Boards & Fitranx: Next transition week is 4/11— Schedule will be updated soon
3. Own Your Life Workshop — April dates approaching!
4. Inspire the City- Dream Big Event- I’m doing a workshop on mobility 
5. Mobilizations, new strength circuits, new metcons for this PHASE: April-June Calendar is up. 
6. Specialty Saturday Classes Schedule for April 2016
7. 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

Week 2 Quote

Week 3 Quote

Week 4 Quote

Transition Week Quote

1.Transition Week ScheduleÂ

A. Transition Week Schedule

1. Monday and Tuesday (MUST SCHEDULE): Hilliard FitRanX & improvement Board Assessments: https://improvementwarriorfitness.com/services/group-personal-training-improvement-warrior-fitness/fitranx/
2. Wednesday (MUST SCHEDULE) Downtown FitranX & Improvement Board Assessments: https://improvementwarriorfitness.com/services/group-personal-training-improvement-warrior-fitness/fitranx/
3. Wednesday: Hilliard 530 pm and Hilliard 630 pm COMBINED CLASS FREE Transition Week Class. Bring your friends to give us a go and see how awesome we are. This will be our Improvement Warrior ‘Cardio’.
4. Free Saturday Improvement Training @ 900-1000 am . All clients & trial clients welcome. You are welcome to bring your friends to give us a go! Class is @ 900 am

If you are a friend or have a friend you want to bring– send them to this page here to register

 

4. 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. Will have names and points up soon!

Leveling Up:

• Nick D Level 4
• Ashley W. Level 3
• Ash Level 1 and 2 (1st 2 athletes to level up 2 levels in one week)
• Sri Level 1 and 2 (1st 2 athletes to level up 2 levels in one week)
• Matthew S Level 2
• Mario S Level 1 (1st father and son duo to level up at same time)
• Logan S Level 1 (1st father and son duo to level up at same time)
• Swathi Level 1
• Kalyan Level 1
• Meghan J Level 1
• Gavin Level 1
• Kavin M Level 1
• Dylan B Level 1
• Christian Level 1
• Anna M Level 1
• Ben M Level 1
• Logan E Level 1

Earning Points

• Kaitlin Level 4.—16.34
• Starla Level 4–  9.34
• Martin B- Level 3–14.59
• Pat K Level 3— 15.17
• Daniel C Level 3– 14.59
• Mohamad Level 2— 14
• Jennifer C Level 2—16.34
• Arvind Level 2–16.34
• Srivani Level 1 19.25
• Venkatta Level 1- 18.67
• Sri U Level 1- 18.67
• Satya Level 1- 16.34
• 
  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. Own Your Life Workshop

What If You Lived Your Whole Life Only To Realize

IT WAS WRONG!

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 

 

3. Dream Big- Inpspire the City

I was selected as one of the speakers for this event on Saturday 4/23. 

I will be doing a mobility workshop– you know the mobilizations I talk about all the time. It’s even more important then the actual workout 

Check out the event here:
https://www.facebook.com/events/536934843133487/

There is a lot more talks and presentations as well. 

We will also have our own IWF mobility workshop soon after.

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

We have 6 new Mobilizations for Quarter #1 2016: Watch on Youtube or below and these will be posted on the Customer Hub member only portal.

Quarter #2 is coming this month!

We have 8 new Metcons: View them Here (these are still Quarter #1, Q2 coming soon)

We have 5 new strength circuits: View them here: (these are still Quarter #1, Q2 coming soon)

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

Program IWF April-June 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

6. 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

April  Classes: 

• 4/16/16 -FREE Saturday Improvement Training

  9-10 am

• 4/23/16 – Saturday Improvement Training with a theme: Tabata Mania

• 4/30/16 – Saturday Improvement Training with a theme: PowerFit

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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Old announcements for this phase that have expired:

Nutrition Seminar- The Science of Cleansing and Controlling Your blood sugar
3/31/16 @ 730 pm 

We’ve done this one before, and will do it again. We cover 2 of the most important foundational principles in regards to nutrition that have ultimate effect on your body and health. 

https://improvementwarriorfitness.com/nutritionscienceseminar/

2. 9-Day Cleanse Challenge starts 4/4- 4/7

 9-Day Cleanse Challenge- Starts 4/4-4/7- you pick your start date

Our 2nd 9-day cleanse challenge will be kicking off soon. Check it out. 

https://improvementwarriorfitness.com/services/9-day-cleanse-detox-challenge/

Our last winner Judy lost 34 pounds (for the 30-day cleanse) is it your turn???

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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