Strength Training Foundation Program
Our Foundation Program is the most fundamental and practical approach to developing a strong body and an active life. This 12-week program is designed for anyone looking to improve their comfort level, knowledge and skills to live a healthy, active life.
Each step in our Foundation Program gives you the knowledge and skills you’ll need to move on to the next phase in the program and build a strong foundation for a healthy, active lifestyle.
1. Body Blueprint
First, we assess your flexibility, mobility and posture, which will help give us a better understanding of your strengths, injuries, and areas for improvement.
2. Performance Assessment
Next, we look at your fitness level by determining your range of motion, strength, core stability and level of technique.
This optional part of the process helps you to align your nutrition habits with your fitness goals and gives you the tools to succeed.
We give you the option to meet with our Life Coach to make sure your priorities and personal schedule will support you in achieving your goals.
This session teaches you how to track your progress and prepares you for the start of your semi-private training sessions.
6. Master Fundamentals
(Phase 1, Weeks 1-4) Using light weights and more repetitions, you’ll focus on your technique, range of motion, muscular endurance and breathing.
7. Build Strength
(Phase 2, Weeks 5-8) Now that you have mastered the fundamentals and technique, you’ll begin to lift heavier weights to build strength and resistance.
8. Functional Strength
(Phase 3, Weeks 9-12) We challenge your improved fitness level with complex, full-body movements. You’ll be shocked to see how far you’ve come!
Features & Benefits
1-on-1 personal training, on average costs roughly $60-$75/session. The Foundation Program costs only $40/session. Certified personal trainers provide moral support, exercise motivation, proper workout techniques, and safe heavy lifting precautions. For less than traditional personal training, our members learn a great deal about exercising properly, leading to huge improvements as exercisers.
The Foundation Program was designed to be a hybrid between personal training and group exercise. Therefore, a semi-private atmosphere was created. In groups of 2-3 exercisers, our personal trainers lead participants through a number of exercise and workout routines, usually 2-3 times/week. The approach allows for the personal trainer to provide motivation and supervision to the activities. Another benefit is that it allows for a degree of healthy competition between co-exercisers, creating a very positive, goal-driven workout environment.
This approach is emphasized to personal trainers during their certification process. However, few personal trainers extend this approach to their workout routines. It is through the Foundation Program that we make it a point to stress the measure-monitor-manage approach. This approach focuses on quantifying your workouts, monitoring your improvements and managing your short and long term goals accordingly. This dramatically increases the exercise adherence of most members.
By accommodating 2-3 participants per session, it allows for a vast degree of customization. Workouts are posted on a common board and each participant is free to progress at their own pace. We expect everyone to participate at the same pace— sometimes we even have individuals in their 70’s safely training with other members in their 20’s.
We take pride in providing our members the same quality of strength training and cardiovascular endurance exercises that most professional athletes receive. Professional athletes must undergo intense strength training in order to build core strength, cardiovascular durability and flexibility required to perform at the top of their game. Strength training prevents major sports injuries, granting the exerciser/athlete longevity in the activities of their choice. Strength training has beneficial implications for people from all walks of life.
The same personal trainers that are your exercise coaches during workouts in the Foundation Program—you can be sure that you are learning from masters in the field. Our personal trainers control many variables during workouts that may have produced erratic results.
We encourage members to exercise with purpose and conviction. We discourage exercising for the sole purpose of temporary weight loss due to instability. Exercising with purpose means focusing on movement exercises, strength training and cardiovascular endurance. These are three main components that are mandatory for a high quality of active living.
The Foundation Program was created and evolved by a University educated personal trainer who has been working in the fitness industry for more than 15 years. Our personal trainers are qualified to work with University sports teams, and are very knowledgeable. We take an educational approach to exercising, ensuring every step that participants are cognizant of the various exercises, stretches and strength training routines they are following.
Included in your monthly membership fee are unlimited open sessions, where you can use the private fitness studio for your personal workout 7 days a week.
Personal trainers take a coach approach to personal training. Our main emphasis is on exercise technique, not intensity and our approach to personal training involves letting you take the wheel in the sense that you are in-charge of the pace and intensity in which you choose to exercise.
Completing the Foundation Program and continuing on at Xelf with a custom routine has been my best fitness experience ever! I've become stronger physically and mentally and have learnt a lot about myself in the process. Everyone, trainers and clients, are extremely welcoming and it is a very comfortable atmosphere for every type of fitness level! It is the most positive fitness community I have ever been a part of and you will leave every session feeling ready to take on the rest of your day. Rob, Damian and Omar are some of the greatest people you will meet to help anyone on their fitness journey, always positive and encouraging and I'm very grateful to have found Xelf! You WILL notice results, mentally and physically. You WILL get stronger and will bring all the positive vibes into the other aspects of your life. This is the place where you WILL create a healthy and lasting relationship with fitness.
Kayla C. 26 yrs.
“I first started at Xelf wanting to get in better shape. The Foundation Program gave me all the tools I needed to strengthen by body, and lose weight. After completing the Foundation program, I lost 6% body fat and gained an inch in height from drastically improving my posture. The coaches genuinely care and want to help people live long, healthy and active lives. Damian, Omar, and Rob are amazing at what they do and I feel privileged to have them coach me, and you will too!”
Mark M., 33
“The Foundation Program has improved my whole life by boosting my self confidence and strengthened areas that were weak. Now, I am able to do all of the exercises, and have never felt stronger. My new strength has improved my life by making my daily routine easy to do like carrying laundry or heavy jugs of water. Now when I engage in any daily activity I find myself engaging all the core areas of muscle which I have strengthened in this program to avoid injury. I am so happy I was able to participate in this life-changing program, it was an absolute blessing.”
Mary Z., 52
Improve your fitness and transform your life by starting the Foundation Program today!