Our Three Factor Approach

Good exercise and nutrition habits should be based on the intersection and integration of the following three goals.  All of our nutrition and workout Programs achieve all three of these simultaneously, resulting in real, measurable, and lasting change.  No quick fixes, no short cuts.

Improved Health and Function

Your first priority should be to get the basics right.  Your exercise routine and diet should improve the quality of your movement system (i.e. mobility, stability, strength, balance etc.), decrease musculoskeletal pain, prevent injury and metabolic decline, increase energy, improve your mood, sleep, libido, brain function and more.  It's not just about ripped abs; it's about your health and quality of life.  

Improved Body Composition

Yes, if you have fat and inches to lose or muscle to gain (or both) we can help.  This is why most people workout isn't it?  Longevity and energy are nice and all, but you want to look good naked damn it...or in a nice form fitting dress, skinny jeans, or tailored suit.  Your efforts in the gym and in the kitchen should absolutely improve how you look in the mirror and how your clothes fit.  

Improved Performance

Whether it be on the golf course, tennis court, at your job, or in your daily life, what you eat and how you train should reflect and support your performance goals.  You want to stay active and play hard - and do so for as long as possible - so our strength and conditioning programs are designed to improve your movement, muscle, mental, metabolic, and sport performance.

Personal Fitness Coaching  

Whether or not you are using our Online Personal Fitness Coaching system (ProCoach Workout Software), our expertise and competitive advantage in Calgary, is the quality of our Health and Performance Coaching.  Make no mistake about it, we LOVE working with PEOPLE - and just like working with computers/technology.  Our coaches are highly educated in the science of movement, ridiculously certified, and skilled, trained, and experienced in the art of coaching and change psychology.  We strive to meet every client where they are currently at, and help them envision and reach for where they want to be.  Our Personal Fitness Coaching experience builds on the foundation of our MSB philosophy to create a complete workout experience that results in improved health and function, body composition, and performance simultaneously (see Three Factor Approach above).  In addition, working with us can result in: 

  • Increased energy
  • Lower risk of cardiovascular events
  • Improved strength
  • Improved posture
  • Increased bone density
  • Increased flexibility
  • Improved balance
  • Increase confidence
  • Improved sexual vitality

What can you expect from a Personal Fitness Coaching session with us?

Well, aside from our philosophy and focus on the results listing above, our Coaches are movement masters.  The focus of every session with us is to move and perform well.  That may mean that we need to first focus on cleaning up movement restrictions and preparing the body to move efficiently and effectively before loading it with too much force and intensity.  Once that is achieved (to an acceptable level) we progress into intelligently selected and periodized (the process of progressing the exercise selection, volume and intensity) movements/exercises that challenge each individual appropriately.  As movement masters, our coaches monitor and correct technique to ensure the safety and effectiveness of each movement set.  Exercise is a stressor - a purposeful stress placed on the body in order to bring about a desired change.  No stress or challenge to the system = no adaptation.  Too much stress/challenge = injury or undesired adaptation.  Our Coaches make sure the challenge is appropriate so that the right change is happening at the right pace.  The specific exercises and timing of each session will be different for each individual, but the general pattern or flow of each session will look something like this: 

  • Roll release (remove restrictions with foam roll and soft tissue work)
  • Postural reset (improve alignment with specific corrective exercises as needed)
  • Movement Preparation (physiological readiness/"warm-up")
  • Reactive work (speed, agility, quickness, power) - especially for athletic populations
  • Resistance Training (loaded movement training, hypertrophy, strength, stability etc.)
  • Energy System Development (aerobic or anaerobic cardiovascular work)
  • Recovery (stretching, breathing, shift to parasympathetic nervous system dominance)       

Should I go it alone or with a small group?

You can participate in one of our Premium Integrated Programs or our Personal Fitness and Nutrition Coaching Programs and experience one-on-one attention or enjoy the camaraderie of a small group (2-4 people).  By training with others you will enjoy more accountability, more motivation and friendly competition, and possibly more fun!  This is our most popular way to train and we have become exceedingly good at working with these small groups.  Everyone benefits from the accountability, social pressure (in a good way), and support, and we can still challenge each individual to his or her own level, customizing things as necessary.  Having support in your journey to looking, feeling, and functioning better is a powerful weapon that is proven to improve compliance, accountability, motivation, and ultimately results.  Remember the acronym T.E.A.M. (Together Everyone Achieves More)?  

Of course, you may just prefer to roll solo, and that's cool with us.  And there are benefits.  One-on-one.  No excuses.  No distractions.  Just you and your coach working towards achieving your goals.  We recommend 1:1 Personal Fitness and Nutrition Coaching for individuals who have very specific training needs and goals, who have special considerations, who need/want really technical instruction and coaching, or who have trouble playing with others (jk).