Our Just Fitness Program is based on strength and conditioning. Our workouts vary from day to day, but they are not random and are programmed based on a plan. On Monday, Wednesday and Sunday we focus on longer light-weight High Intensity circuit training workouts, which focus on longer cardio workouts to support and improve conditioning. On Tuesday, Thursday and Saturday we work on strength training with barbell squats, deadlifts, overhead pressing and benchpress, paired with accessory movements like Bentover rows, Bulgarian Split Squats, bicep curls and tricep extensions (this is just a sample of the long list). On Fridays we do a medium length HIIT workout, about 12-16 minutes long, and then we dedicate 12-15 minutes at the end of class to run a group stretching and mobility workout to help with recovery, and improve your flexibility.
For us, technique and safety is paramount! So if you’re someone new to the gym, or you don’t have any experience with movements such as kettlebell swings, deadlifts, benchpress, front squats, back squats, pressing and power cleans, we recommend joining our Life Change Program which is designed for beginners, our JF Lite Program which is for our more intermediate clients who have a base but need to work on their form and technique, or doing some one-on-one personal training with one of our trainers.
Our membership is as follows:
Monday to Thursday: 6:00am, 12:15pm, 4:30pm, 5:30pm, 6:30pm
Friday: 6:00am, 12:15pm, 4:30pm, 5:30pm
Saturday: 8:30 & 9:30am
Strength Training – Strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, improved cardiac function, and improved lipoprotein lipid profiles, including elevated HDL (“good”) cholesterol.
High Intensity – When it comes to calorie burning during exercise, research shows that short, high-intensity interval workouts burn more calories than longer, lower-intensity aerobic workouts. According to the American College of Sports Medicine, not only are more calories burned in short, high intensity exercise, but cardiovascular function improves faster.
Functional training – involves exercises which allow individuals to perform the activities of daily life more easily and without injuries. Functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back.
Studies show that those who follow a vigorous exercise program experience all the benefits of lifestyle physical activity and a moderate exercise program; they also see a greater increase in fitness. Additionally, there is a somewhat greater reduction in chronic disease risk for those who follow a vigorous exercise program.