FIT: FULLY INVOLVED TRAINING

F4D first and foremost is TRAINING, and not just exercising. 

While we have nothing against exercise and movement for the sake of movement and feel everyone engage in the activity they enjoy, training has more purpose and direction and subsequently follows a more structured path than exercise alone does. 

Training requires more attention to detail, more repetition, and more effort in the programming of the workouts to ensure that the individual sessions are both building on one another and are able to bring about the desired stimulus throughout each phase.

F4D is programming done in a group setting. Training is designed in a linear progression format. This means that each week will build on the last in terms of exercises, reps and intensity, and that each training phase will build on each other as well. 

Training will alternate through phases of strength, hypertrophy and cardio. Strength phases will be set up to help increase overall muscle strength during movements, hypertrophy is designed to build muscle mass and shape, and cardio will maintain the muscle you have built while focusing on muscular endurance. 

There are also several opportunities for metabolic conditions as well as cardio, with both higher intensity days and lower intensity steady state type days each week. 

At regular intervals, you’ll have the chance to test yourself in order to measure progress along the way. To see what you’ve accomplished and to get a baseline to move forward from in order to get stronger, faster and work towards being your best self. 

So you will get the chance to train not just your muscles, but your heart and lungs as well! 

F4D workouts are posted in the private group both on Sunday as a whole and the night before the scheduled workout day at 6pm.

Fully Involved has its own Facebook community where workouts are posted each week and you will be able to interact with both other members of F4D and coaches as well. This is where all questions are asked and workout reviews are posted with your thoughts, results and where you’ll find celebrations/successes!

FIT | F4D is not a one-on-one coaching program, so while you will have support in the form of the group you will not have individual specific programming from our coaches.

(*if this is something you are interested in, we do also offer one-on-one from our coaches as a separate component of Fully Involved Training. Feel free to reach out and ask us for more information.)

F4D is not specific individualized programming. 

Training is set up to be a “choose your own adventure” style, so you will be given the workout template with movements for each day along with reps, and it will be up to you to choose which exercises to use and what weights are appropriate for you. 

This is done by design so regardless of where you are, what your current fitness level it, and what type of equipment you may or may not have access to you can and will be able to find a way to execute the training and improve over time.

F4D is designed for anyone looking to improve their task readiness, their fitness, and their performance.

From people who are not currently active and are looking to get some structured movement and resistance training in to people who are active but may not have a structured program to follow and are looking for consistency in training.

F4D is for people who have basic equipment available, but can be adjusted to work with minimal or no equipment if the member is willing to put the effort into adjusting training and is open to getting creative if needed with movements or equipment.

F4D is perfect for members wanting to consistently train in an effort to see progress over the long term in the form of strength, endurance and overall movement quality.

F4D is great for any level of training.

First In F4D is not ideal for someone who cannot dedicate enough time and consistency each week to compound progress and see long term changes.

F4D is not designed for anyone with medical restrictions so severe that particular movements or exercises are off the table or could be damaging to their body.

(*If the member has been cleared by a medical professional and can perform the movements without risk of injury, they may be able to adjust some of the training. But preferably will have NO injuries currently.)

F4D is not designed for members who do not want to participate in some form of resistance training, whether it be with equipment or bodyweight.

F4D is not for people with very specific goals that would be better served by individual 1:1 coaching.