Foundations - the 30 Day On-Ramp
"Were not going to throw you into the pool until
we teach you how to swim!"
The first 30 days of Warrior Fitness is called Foundations. Foundations is a specific entry level course designed as an on ramp to Warrior Fitness. You have to graduate from Foundations before you can participate in the regular "Tribe" workouts. During that first 30 days we gradually increase your level of conditioning and teach you everything you need to know to participate in the Warrior program. One of the great things about Foundations is that all of the new Warriors are in it together. That commonality of environment and purpose leads to the creation of new bonds between students, who motivate, and encourage each other to excel through the process.
"It doesn't matter how hard you work out...
you cannot out train a bad diet"
Therefore we start Foundations with a Nutrition Class. During the Nutrition class we teach you what foods will help you shed body fat, reduce systematic inflammation, increase energy, and build muscle. We also teach you which foods to avoid. For this first 30 days we encourage you to only eat the good foods. This will let your body heal and push the reset button with your metabolism and systematic inflammation.
Next we will have you complete a Functional Movement Screen (FMS). This allows us to identify functional limitations and asymmetries that you may have. These limitations could hinder your workouts and, if ignored, could lead to other problems. The good news is many limitations can be corrected, so we want to know about them in advance, address them in the workouts, and help you set realistic goals.
We finish up the first night with a private Segmental Body Composition Analysis. This gives you a starting point to compare against as you progress. The Body Comp will let you know your percentage of Body Fat, Visceral Fat, Muscle Weight, Body Weight, BMR, Hydration Level, Metabolic Age, and Waist Measurement. We will privately discuss what healthy levels should be and establish your goals.
Typically, we have the Nutrition class a few days before the workouts start. That way you have time to clean the bad food out of your pantry, go shopping, and start with the clean eating plan when the workouts begin.
"Mechanics, Consistency, Intensity"
During Foundations you will Workout 3 times per week. Each workout is 50 minutes long and includes a 10-15 minute Dynamic Warmup to prepare your body for the workout. We cover proper form and mechanics so that you learn how to complete each exercise correctly. Over time you will increase the intensity of the workouts either through more reps or more weight... at your own pace. Our coaches will motivate you but you will decide your own intensity level. Foundations follows a curriculum and it is important that you attend all 12 classes. If you have to miss any, we will make sure to schedule make ups to keep you on track.
After completing Foundations you will be prepared to join the regular "Tribe" workouts. There is a new Tribe workout every day and you may attend the classes that best fit your schedule.