Strength Training 101 Course


**This type of precision training will produce 50% better results in 1/10th the time of a traditional exercise program!!!   


We’re going to let you in on an interesting SECRET. It doesn’t take 8 or 12 weeks to learn how to strength train. Guess what??   It doesn’t take hours in a gym either. That’s right, you can be properly strength training, toning your body and burning fat in just 2 to 4 weeks!  At Club Synergie, we have been working with women and their amazing bodies for over 5 years and we often hear the same issues & concerns:

“I wish I could TONE & TIGHTEN up.”

                                                                               “I just can’t seem to LOSE THIS WEIGHT.

                                                                              “I need someone to HELP ME GET STARTED.”

                                                  “I want someone to TEACH ME WHAT TO DO.

Good news ladies! At Club Synergie, we have designed both a 2-week and a 4-week strength training course just for you. You will begin to tone-up, burn fat, increase your metabolism and strengthen your entire body. You will not only learn all the ins and outs of proper exercise for women, you will practice one on one with a certified female personal trainer in our completely private mini-studio.  images-1

Whether your main focus is toning, fat loss, global metabolic conditioning, core strengthening, balance, osteoporosis, diabetes, general health or all of the above—we are here to teach you the best kept secrets of proper strength training for women. These are the very workouts we do twice a week ourselves. In this course, we will educate you through each and every step AND set you up for a lifetime of success by teaching you how to do it yourself! Best of all—you can do this custom exercise program in just 30 minutes, twice a week. 

In your 2 to 4-week course we will share the scientific secrets of developing lean muscle and what it will do to tighten your body, improve your health and change your life. Our programs are founded on physiological principles that have been thoroughly documented by research, including some of the top researchers at the University of Florida. Every customized routine has been designed by experts in health & fitness including:

Exercise Expert, Doug McGuff, M.D.                                                                                                       Exercise Physiologist, Kenneth Kepler, M.S.E.S.S.                                                                           Massage Therapist, Ronnie Nichols, L.M.T. 
Registered Dietician,
Jean Michelson, R.D.N. 

After the course, you’ll be ready for the next challenge ahead; continuing your progress either at home, at your gym or with us in the Club Synergie private studio. After four weeks, you’ll just be beginning to feel what beautiful lean muscle can do for you. In other words, one month
from now you’ll start feeling better and looking better.

Club Synergie’s strength training courses aren’t just for the true beginner who has never touched a weight before; they are also suitable for anyone who has hit a plateau in their weight loss progress, or has taken an extended leave of absence from strength training. Whether it’s been six months, a year, five years? No worries: Club Synergie’s program will get you back on track in — you guessed it — just two to four short weeks. Here’s a brief layout of the program:

WEEK 1: WHOLE IN ONE!shutterstock_579198

Session 1: 60 minutes

Session 2: 30 minutes

You’ll begin the course with a consult going over your specific needs and goals with your instructor. We will cover your full body strength training needs including: injury prevention, core strengthening, increasing global metabolism and the importance of spinal strengthening. Your full-body strength training program means you’ll train all major body parts in each workout (as opposed to “splitting up” your training). This is most effective for metabolism and SAVES YOU TONS of TIME!

You will meet with your instructor in the studio for two days this first week learning and practicing. We will always schedule at least one day of rest between each workout to allow your body to recover. This is when your body does it’s best work making your new lean muscle tissue. It also means that your metabolism is elevated while your body does this work! That’s right, even while you are resting you are burning more calories from the workout you did the day before. How’s that for efficiency?!!?


Session 3: 30 minutes

Session 4: 30 minutes

The exercises taught in week one are based on the Big Five principles of exercise. In week two, we will go more in depth into what is happening in your body and tailor make an individualized exercise program, just for you. With the Big Five formula, you will learn how to boost your global metabolism, 24 hours a day, 7 days a week. We will thoroughly cover the precise science behind The Big Five which is the  ULTIMATE DIFFERENCE MAKER in YOUR RESULTS! During week two, you will meet with your instructor to design and then practice your new routine. Because these principles are so simple when followed correctly, you will quickly be ready to try some of it out all on your on! Go you!!!



Session 5: 30 minutes

Session 6: 30 minutes

This week we will cover your individual prescription for exercise. During this part of the course will teach you abExercise Womanout the variables of exercise for safety, effectiveness and efficiency. These include the four components of your specific exercise prescription: frequency, intensity, specificity and time . This type of proper training will produce 50% better results in 1/10th the time of a traditional exercise program. Together we will create the final stages of your program, designed around your unique lifestyle and schedule. In week three, you will practice your routine twice before meeting
again with your instructor.  We will introduce your new motto for exercise success: It’s not about who you train with, it’s about how you train. You can do it!


Session 7: 30 minutes

Session 8: 30 minutes

Congratulations! You made it to the end of the course. In week 4, we will focus on form, intensity, proper progression and the transition of your workout program. Our goal is your forever success which will require consistency over time. You will meet with your instructor on the day of your last session to plan for your continued strength training future. You may decide to continue trainUnknowning in the private studio at Club Synergie and we have plenty of affordable ways to help you do it! You may want to move on to a larger location and we can help with that too. We have memberships to several of the local gyms where you can transition. We also have options to design an at home program with you. With everything you have learned, you are ready for the next step. You know how to strength train, you know why you are doing it and you know that continued change takes challenge. But don’t worry, you are up for it now and the next time you hear someone say, “Do you even lift?” you can say, “Well actually, YES! YES I do!”