Koi Fitness Philosophy
According to ancient Chinese legend, the koi represents courage, perseverance, strength, and achievement. It was said that any koi that succeeded in bravely climbing the falls at Dragon Gate on the Yellow River would be transformed into a dragon.
Similarly, KOI FITNESS approaches health and fitness as an opportunity for personal growth, improved quality of life, and positive transformation. Our program is centered on helping each member develop strength, stamina, self-confidence, and new levels of fitness though exercise, nutrition, and community support.
Program Components
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Workouts
We train for one hour a day, four days a week within six-week sessions. Our one-hour classes include a warm-up, workout, cool-down, and stretching.
Each member works out in a small training group with 4-12 other members at the same level of fitness. Our trainers maintain the “pulse” of the workout, keeping it fun and challenging while making modifications for individuals to make the training more personalized. Each group works with different trainers over the course of the week to incorporate a variety of training styles and keep it engaging.
Each training day, or workout, includes a run or cardio component, a resistance or muscle-work component, a core-training component, and a flexibility component. Each component is designed to focus on speed, agility, power, strength, or endurance. Many of the exercises rely on body weight, but we also utilize equipment such as resistance bands, agility ladders, sand bags, cones, sledgehammers, medicine balls, a partner’s body weight, ropes, tractor tires, and even automobiles. (Yes, automobiles!)
Our training week is designed so that there is minimal overlap in training different muscle groups. This allows for greater recovery and a highly efficient approach to achieving balanced, total-body fitness.
Moving through each 6-week session, we gradually increase the training intensity and volume to keep up with your body as it adapts to the training, ensuring that you’ll receive the most out of every week you train with us.
Over the course of the year, we cycle through different 6-week sessions to keep it fun and interesting, and make it a safe and effective training program for our members.
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Assessments
We offer fitness assessments at the beginning and end of each session in order to place each member in the appropriate training group and track each member’s progress throughout our program.
Our fitness assessments include taking body circumference and body fat percentage measurements, as well as measuring cardiovascular ability, muscular strength, endurance, and flexibility. We use these performance measures to create a goal sheet for each member using ACSM guidelines for health and fitness.
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Nutrition
We recognize that proper nutrition is essential to achieving fitness and weight-loss goals. We provide dietary recommendations that work in conjunction with our training program, as well as personal food log reviews for each member that registers for a full session.
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Scenic Outdoor Training
Our workouts are a great way to connect with nature and our local parks. (Read: no smelly gyms here.) You will be surprised how motivating, exciting, and different it can be to train in the fresh outdoors, but be prepared to get a little dirty at our workouts.
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Community
The key to being consistent with any fitness program is working out with people you like. Our trainers are not only highly experienced athletes, but they’re nice and personable: they take an interest in helping you reach your fitness goals. They will push you, but they won’t yell at you. In a group setting like the one we’ve established, peer motivation is another organic motivator that can give you that extra nudge when you’re tempted not to workout.
Our workouts are labeled “bootcamp” because they create total-body fitness and mental toughness in a group setting. But you won’t find any drill sergeants among our trainers.
In fact, our program is a great way to meet new people and create close bonds with others who want to live a healthy lifestyle. We host social events each session so that members can get to know each other outside of class.
Ready to give our program a try? Register for our upcoming trial classes.