Impact Total Fitness
Personalized Group Health and Fitness Training
our services include:
» Senior Health and Fitness Classes
» Group Fitness Classes
» Personal Training
» One-on-One Consultation
» Nutritional Workshops
» Children Obesity Programs
» Corporate Wellness
» Webinar Consultations
we offer classes such as:
» Basic Training
» Muscle Toning
» Aerobic Fit Muscular Strength (A.F.M.S.)
» Cardiovascular & Muscle Strength (C.M.S.) Level 1 & 2
» Full Body & Flexibility
» Chair Yoga
» Latin Dance
is the fitness trend for you?!
Majority of commercial gyms and health clubs around the world promote a typical workout to consist of isolation movements and long aerobic cardiovascular sessions. The typical franchise gym have a museum of weight training equipment and cardio machines that lack proper instructions on the right frequency of what, when, and how to use them.
Unfortunately, the conventional fitness industry, ranging
from trainers to magazine advertisements has the
public believing in false gadgets. For example, a
thermogenic suit is slated to increase fat loss while
exercising. Also, unrealistic fitness DVDs promote
statements like “No Pain, No Gain” from instructors who’s probably had abs all their lives promoting “You want abs like these? Do what I’m doing”, is falsely
advertised.
Another factor and problematic issue raised with most
commercial gyms is the lack of training and knowledge
passed on to the client. Impact Total Fitness’ goal is to
teach proper form and technique by educating
members on how to perform every movement they will encounter in the fitness environment. It is vital to
understand the difference between achieving your fitness goals without injury than prolonging them with injury.
Our Services
SENIOR HEALTH + FITNESS CLASSES
These classes are designed for seniors to increase muscle strength and range of motion for daily living. Our classes are intended for all fitness-level senior participants and can be modified according to your specific needs.
GROUP FITNESS CLASSEs
Our exciting and entertaining group classes bring a unique experience all while to help meet your fitness goals. These classes are designed to be very dynamic and effective through general but client-specific outlines to address your needs. This includes: cardio, strength training, breath control, simple meditation techniques, and flexibility.
one-on-one consultations
To improve our clients’ health and wellness, one-on-one consultations are varied and progressive. The workout program is delivered safely and effectively all while keeping the exercise prescription fun and interesting. We believe that consistency is key and we are here to help you achieve your fitness goals through powerful encouragement, motivational tools, and the best empowering strategies.
Personal training
Our ITF Certified Personal Trainers focus on helping you pursue and maintain a healthy lifestyle. We will educate you about engaging in physical exercise and healthy living. Our trainers offer knowledge of human anatomy and the concept of functional exercise, its science, and basic nutrition.
nutritional workshops
These workshops are designed to guide you through the essential steps of developing a healthy eating pattern that will match your specific health goals, food preferences, and lifestyle demands.
Topics include: Meal Planning, Thoughtful Eating, Advanced Meal Planning, Budget Friendly Meal Planning, and Stocking a Healthy Kitchen.
nutritional counseling
Our counseling sessions help you gain knowledge on basic nutrition and discuss your lifestyle to get a sense of your stress levels, sleep patterns, energy levels, exercise, and gastrointestinal function. We will ask about your goals, objectives, and reasons for wanting to see a nutritionist. We will also review your medical history, including any medications as well as supplements you are currently taking.
With that guidance, we can begin to discuss your dietary preferences, cooking habits, and identify trouble spots (such as skipping breakfast or late-night snacking). We will develop initial pointers to help you start eating healthier and take you on the road to a long and healthier lifestyle.
children + youth obesity programs
The goal of the Children and Youth Obesity program is to identify the nutritional need of every child. The purpose of this program is to integrate knowledge and activity that will help children to identify that exercise is important to their wellness, daily activities, and lifestyle.
With this goal in mind, we focus on evaluating and providing dietary intervention by developing a personal menu that will help achieve caloric balance. We also lead, plan, and provide nutritional education. Our ITF teaching strategic components include:
» Cardiorespiratory Endurance
» Muscular Strength
» Endurance Flexibility
This program is taught in a class format of fitness games to offer our children a fun and safe place to enjoy alongside friends and family. With intense research and education, we want to bring an approach to solving the complex obesity problem.
corporate wellness
Impact Total Fitness (ITF) offers a Corporate Wellness program focused on educating staff members the various ways to achieve optimal health through nutrition and structured exercises while in the work place.
We provide onsite fitness coaching to individuals or group sessions alike. During these sessions your ITF coach will demonstrate various methods on how to you can relieve stress while increasing your fitness aptitude. Various studies have proven that offering a wellness program not only increases morale but overall productivity in the work place. Our Corporate Wellness program include the following services:
FITNESS AND NUTRITION:
- Understanding the negative impacts of
sedentary working environments and how sitting takes a drastic toll on your health. Learn how to counteract the side effects associated with excessive sitting. - Learn simple methods on food portion control with focus on food quality and not quantity.
- Stress Relief exercises – This is our most relaxing class! We teach practical meditation exercise methods and breathing techniques to help reduce anxieties associated with stress.
- Offering individual or group lunch hour fitness classes
KNOWN BENEFITS OF WELLNESS PROGRAMS:
- Improved employee morale.
- Increased productivity and efficiency.
- Decreased absenteeism.
- Decreased disability claims and other impacts on payroll.
- Reduced employee turnover resulting in lower organizational costs by saving on recruitment and training campaigns.
RETURN ON INVESTMENT:
The exact cost effectiveness of Corporate Wellness programs vary from corporation to corporation. However, the U.S. Office of Disease Prevention and Health Promotion suggest the average cost-to-benefit impact is a $2 healthcare cost saving for every $1 spent on Corporate Wellness programs.
CLASS DESCRIPTIONS
*Balance training included
ITF BASIC TRAINING
One hour | 3x per week | Classes are ongoing and can be provided continuously all year
Basic Training is an interval training class that combines calisthenics and body weight exercises with cardio and strength training. You can expect a fresh new work out every week that will push you harder and keep your body guessing. Basic training focuses on conditioning, fat burning, and muscle gain to give you the reward of overcoming physical and mental challenges. Basic Training can be modified to any level fitness abilities.
» Warm up (5-8 mins)
» Range of movement
stretching (5-8 mins)
» Interval Training (3 mins)
» Cool-down (10 mins)
» Final stretch (5 mins)
ITF MUSCLE TONING
One hour | 3x per week | Classes are ongoing and can be provided continuously all year
Muscle Toning is an effective way to burn calories, strengthen m uscles, and improve balance using both standing and seated-in-a-chair exercises. We start by strengthening the larger body areas and then work on smaller muscle groups to build a strong foundation through functional movement based on real world situations. These movements are especially helpful for older adults as it addresses muscle imbalances and asymmetries. It trains your body to move in the ways we move in everyday life. Ankle weights, resistance bands, resistance balls, dumbbells, and chairs are used for seated or standing support.
» Warm up (5-8 mins)*
» Lower body / Core
Training (20 mins)
» Upper body / Core
Training (20 mins)
» Resistance Strength
Training (8-10 mins)
» Cool-down (3-5 mins)*
ITF a.f.m.s. (aerobic fit muscular strength)
45mins – one hour | 3x per week | Classes are ongoing and can be provided continuously all year
A.F.M.S. is designed to increase muscle strength and range of motion for daily living. This class is great for all fitness level senior participants and can be modified according to individual needs. It begins with a warm up to get the blood flowing to the muscles and followed by a low impact aerobic workout that includes cardiovascular, flexibility, and strengthening segments performed standing or in a seated position. We finish with a cool down segment that involves stretching, breathing and meditation exercises that also helps maintain overall cardiac fitness, lower blood pressure, and improves your immune system.
» Warm-up (5-8 mins)
» Cardiovascular / Strength Training (20 mins)
» Balance Training (3 mins)
» Flexibility (8-10 mins)
» Cool-down (3-5 mins)
itf c.m.s. (cardiovasuclar & muscle strength) level 1+2
One hour | 3x per week | Classes are ongoing and can be provided continuously all year
C.M.S is a program developed for everyone. These exercises have been packaged into a formal regiment focusing on four key areas important for your health a nd fitness: stretching and flexibility, low/high impact aerobics, strength training, and balance. Our goal as ITF Certified Instructors is to improve your overall functional fitness and well-being. Ankle / wrist weights and chairs are used for seated or standing support.
» Warm up (5-8 mins)*
» Cardiovascular Workout
(20 mins)
» Resistance Strength
Training (20 mins)
» Flexibility (8-10 mins)
» Cool-down (3-5 mins)*
ITF full body and flexibility
One hour | 3x per week | Classes are ongoing and can be provided continuously all year
ITF Full Body and Flexibility is the core class of a group exercise program. Designed exclusively for older adults, this program helps you take greater control of your health by improving your strength, flexibility, balance, and endurance. In this program, the following equipment are used: hand-held weights, resistance bands, resistance balls, dumbbells, and chair for seated or standing support. Guidelines, restrictions, and modification will be applied according to the ITF protocols.
» Warm up (5-8 mins)
» Flexibility (5-8 mins)
» Full Body Workout
(15-20mins)
» Cool-down (5 mins)
» Final stretch (5 mins)
» Relaxation (5 mins)
CLASS DESCRIPTIONS Cont'd
*Balance training included
ITF cHAIR yOGA
One hour | 3 times per week | Classes are ongoing and can be provided continuously all year
ITF Chair Yoga classes offer a variety of stretching exercises in both seated and standing positions. The positions involve stretching and reaching your limbs and gently bending your body into easy to reach positions that are designed to target specific muscle groups and joints within the body. The yoga positions are designed for frail senior participants and are easy to perform no matter your fitness level. The stretching exercises are not as strenuous or as difficult as the ones you might do in a general yoga class at your gym, but they provide many health benefits to older adults. To ensure the safety and enjoyment of ITF ChairYoga participants, chairs are provided to hold onto for additional support for standing exercises if you should need it.
» Warm-up (5-8 mins)
» Flexibility (40 mins)
» Meditation (10 mins)
ITF LATIN DANCE
One hour | 3 times per week | Classes are ongoing and can be provided continuously all year
At ITF Latin Rhythm, we utilize dance themes that create a dynamic, exciting, and effective fitness program. This program will give you a cardiovascular workout that combines the rhythm and footwork of Latin dance in a traditional low-impact aerobics class format. Modifications will be shown so participants can choose their own level of intensity and impact.ITF Latin Rhythms moves are characterized by hip movements that will help increase the range of movement. However, hip movements are not intentional in any of the Latin moves. The hip motion is a natural consequence of changing weight from one foot to the other.
Our ITF dancing exercise class, will lift your spirit, and help keep your mind working as it requires remembering patterns.
ONLINE TRAINING AVAILABLE!
» Warm-up (5-10 mins)
» Cardiovascular (40 mins) with breaks in-between songs
» Cool-down (5 mins)
ITF Tai Chi
Our Tai Chi programs is designed especially with seniors in mind. Tai chi is a gentle non-impact exercise that is easy on the joints, improving balance and helps keep the legs strong. But most of all to keep physically fit and mentally strong and balanced.
When a student begins the practice of tai chi, they’ll see that it is not about each move, but more about a series of fluid motions, otherwise known as meditation in motion, Tai Chi is an ancient Chinese tradition based on martial arts, where the ITF instructor will conduct each moves method in a low impact exercise with slow movements and breathing exercises to fit the participants physical needs. Our instructor teaches that health comes when the body, mind and spirit work together in harmony.
The participant will develop a clear and calm mind, physically – energized, balanced, strong, supple and a spirit that is resilient yet light and peaceful.
Essential Program Components and Activities
» Warm-up (5-8 minutes)
» Moving Meditation (40 minute)
» Cool down Meditation (10 minute)
Length/Time Frame of Program
» One-hour classes, 3 times per week. Classes are ongoing and can be provided continuously all year long.
ITF Qi Gong
Our ITF instructor teaches the skills of adjusting and mastering body breath, feelings, mind, and spirit into an integrated state of harmonious unity of oneness. Qi gong is an ancient Chinese exercise and moves with healing techniques. The primary practices of Qigong include gentle movement, breathing exercises, self-massage, meditation, and sound—cultivated with intentional purpose. The ITF instructor will conduct a low-impact exercise that puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels.
During class the student will have the opportunity to practice different types of breathing techniques: Taoist Abdominal Breathing (reverse breathing), Qigong Fire breathing exercises to energize the heart, and Qigong Water breathing exercises to nourish the bones, tendons, and internal organs.
During the healing power of the breath, there is a very calming and balancing effect on the mind, which is crucial in counteracting the effects of worry and stress.
Essential Program Components and Activities
» Warm-up (5-8 minutes)
» Moving Meditation (40 minute)
» Cool down Meditation (10 minute)
Length/Time Frame of Program
» One-hour classes, 3 times per week. Classes are ongoing and can be provided continuously all year long.
The information provided on this website is intended for educational and informational purposes only and is not intended as medical advice. Impact Total Fitness does not diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making changes to your diet, exercise program, or health regimen.