1. Arrive properly hydrated and fueled – drink water, bring a water bottle with you. Make sure that you have had sufficient nutrition before the workout.

2. Sleep and rest – getting enough sleep is better than pushing your body to work out on only 5 hours of sleep. Your body grows only when it is resting, not when it is working out. Regularly pushing your body beyond its ability to recover might seem “intense” but it is stupid. Allow your body to do its own thing in terms of recovery.

3. Our work outs are very challenging – Leave your ego at the gate! There is no shame in starting where you are, whatever level that may be. There is no “right” fitness level – only right directions. Please don’t be ashamed of your current fitness level. Be proud that you are on a highly effective path to improving your health.

4. That being said, for people who think they are already very fit and knowledgeable coming into this program, be prepared to learn and be humbled. Regardless of what your background is, you will learn new things and be highly challenged in all or some levels of fitness. Be open to suggestions and criticism and you will have endless possibilities in your pursuit of fitness and health!

5. Be supportive and respectful of other participants. Again, there is no “right” fitness level – only right directions. Just like you, the direction of their training is far more valuable than the current level of their training.

6. Participate frequently – the “Weekend Warrior” is no warrior and will see little or no effect from training. Frequent physical stressors = frequent physical adaptations. Segmented training = Segmented results. The frequency and consistency of participation determines your rate of personal development. A 2 day per week program works well for some folks as long as they make an effort to do some work on their own as well.

7. We will scales to any age / sex / fitness level and we help you make this possible. For example, 225lb squats can scale down to 30lb squats. Don’t be intimidated, we can make it work for anyone!

8. We will give you the skills to improve, but we cannot make you better; you must provide the drive and commitment.