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FITNESS CLASSES

BOOTCAMP – Our classes are focused on strength, power, conditioning, flexibility, functional strength training and overall fitness in a fun and motivating atmosphere. Beginners are welcome!

STRENGTH TABATA – An interval workout designed to get your heart rate up in your anaerobic zone for short periods of time. All exercises are done in intervals of 20 seconds on and 10 seconds off. Great for beginners!

WOMENS STRENGTH TRAINING – All levels are welcome, as the simple strong movements may be made more intense with heavier weights! This class is designed for women who want to learn how to strength train safely.

CORECENTRIC – Work on toning and defining the abs and strengthening the back to improve posture and core strength!

YOGA – Work on flexibility, balance and strength in our beginner friendly yoga class. All levels are welcome!

MIX – A combination of Tabata, Bootcamp and Core all in one class! All levels welcome!

Class passes and plans can be used for all classes. 

MONDAY

Bootcamp – 9:00am

Strength Tabata – 5:05pm

Bootcamp – 7:00pm

TUESDAY

Bootcamp – 5:30am

Strength & Core – 6:00pm

Strength Tabata – 7:00pm

WEDNESDAY

Mix – 5:00am

Bootcamp – 9:00am

Strength Tabata – 5:05pm

Bootcamp – 7:00pm

THURSDAY

Bootcamp – 5:30am

Strength & Core – 6:00pm

Yoga – 7:15pm

FRIDAY

Mix – 5:00am

Bootcamp – 9:00am

SATURDAY

Bootcamp – 6:30am

Women’s Strength Training – 8:00am

Strength Tabata – 9:30am

SUNDAY

Bootcamp – 8:30am

Corecentric – 9:30am

FITNESS FREEDOM – $99/MO

-UNLIMITED FITNESS CLASSES
-FREE Vo2 MAX TEST OR RMR TEST PER YEAR
-PERSONAL TRAINING DISCOUNTS
-50% OF ALL RUNNING PROGRAMS
-50% OFF ADDITIONAL TESTS OR NUTRITION PLAN
-25% OFF APPAREL
-10% AT NEW BALANCE MERRILLVILLE

PERSONAL TRAINING

ALL PERSONAL TRAINING SERVICES OFFERED FOR BOTH RUNNING AND STRENGTH TRAINING

Our personal training services are for our clients who are ready to take that next stride in their health & fitness or for those who are not group fitness people. We offer customized training packages to help you reach your goals in becoming the best you possible! We find the greatest joy in taking a person from zero to completely satisfied in the strides they are taking in life.

SIGN UP NOW FOR OUR NEW CLIENT SPECIAL

Personal train twice a week for $224 a month

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TRAINING PROGRAMS

Joining a running program can be a fun and motivating way to reach your goals. Our focus is on the culture that we create with in these programs. Our certified running coaches keep you and others just like on track to can make your fitness goals a reality. Please join us in an uplifting and truly rewarding experience.

Spring 5k & 8k Beginner Training Program

Get ready for the Ringing in Spring 5k on April 7th or the Shamrock Shuffle 8k on March 25th.

Our experienced and certified running coaches will prepare you for your first or best 5k or 8k. Our training schedules are proven doable by first timers.

5k & 10k group runs will be on on Saturdays at 9am. Each participant will also get one free weekly fitness class to help with injury prevention and muscle strength.
Includes:
Strength Training Classes
Team Shirt
Private Facebook page
Educational Clinics
Coaching by Certified Coaches
Free Injury Screenings By Select Physical Therapy
Support & Motivation
10% off all purchases at New Balance Merrillville
Special MWM discounts throughout the program
Others just like you!

Coached by Misty Sturges RRCA/USATF Certified Running Coach & Carrie Marcus NASM Personal Trainer

Program starts on Jan 27th. We will have a Meet & Greet Informational meeting that we encourage you to attend. We will be here to go over the program details and answer your questions. Our Meet & Greet is on Saturday, Jan 13th at 11am.

To get 50% off of all training programs, please check out our Fitness Freedom membership!

CURRENT PROGRAM

Spring 5k & 8k Beginner Training Program
Meet and Greet: Saturday, Jan 13th 
Starts: Saturday, Jan 27th

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LIMITED EDITION T-SHIRT

Marathon Program

2018 Marathon Training Details COMING SOON! 

CURRENT PROGRAM

 

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LIMITED EDITION T-SHIRT

TESTING AND NUTRITIONAL PLANNING

Take the guess work out meeting your goals. Our metabolic testing and nutritional planning will get to your end result in much faster and more enjoyable manner by helping us understand your unique body.

VO2 MAX TESTING

The single most critical factor that determines the benefit of aerobic exercise is intensity. Training at the correct intensity for each type of workout optimizes the body’s response, giving you the greatest workout efficiency. Most people don’t train in the right zones to get the results they are looking for. Whether you are trying to build endurance, get faster, or just be more fit, it’s important to know which training zone you should be working in for specific workouts. When you have your Vo2 Max tested you will find out the following information:
Your Aerobic Threshold: This is the number where you switch from burning fat to more carbohydrate. This is one of the most important numbers for endurance performance. The higher this number is, the better you are a conserving glycogen and the longer you can hold specific paces. (faster paces a longer distances)
Your Anaerobic Threshold: This is where you start producing more lactic acid than your body can clear. This is the point at which you will need to slow down because the body can’t keep up with the byproduct production. The higher this number is the faster you can run before having to slow down.
Respiratory Exchange Ratio: This is how many calories you are burning at all training paces and where the calories are coming from. (Fat or Sugar) This is good to know for fueling purposes and/or weight loss or gain. How many calories would you need to consume in a race? Or for an hour workout? You will find out!
Training Paces: You will find out what pace you should run on specific training days to get results. Most runners run in what I call the “gray zone.” It’s a pace that is not fast enough to stimulate the changes we get from hard training, but it’s not slow enough to allow your body to recovery for the next workout. Learn how to train to get better results.

RESTING METABOLIC RATE TEST

This test will tell you how many calories your body burns at rest, with light activity and with exercise. The number of calories you eat in a day not only determines whether you will maintain, gain or lose weight, it also determines how your body burns fuel. RMR is the number of calories your body would burn if you did nothing more than sit in a chair all day. This number is important so you know if you are eating enough to support your body’s needs and allowing your body to use fat as fuel. Most people don’t eat enough calories or don’t eat the right kind of calories to help their bodies burn fat. This test is a good baseline or starting point to any fitness program.

NUTRITIONAL PLAN

Did you know that your nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component? You all workout, you sweat, you burn calories and you give us 100% in your classes.

Let’s make your goals happen faster by letting us build you a custom nutrition plan that is specific to your body and activity level!

FUNCTIONAL MOVEMENT SCREENING

Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved. The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create