The Vitality Training Philosophy
Welcome to Vitality Health & Fitness
The Vitality Training Philosophy
As a health and fitness coach, my philosophy goes beyond simply building strength or chasing fitness goals. I believe training should support overall health and wellbeing—in the gym, at home, and through all the different seasons of life. Movement is not one-size-fits-all, and the way we train should evolve with our bodies, our goals, and the stage of life we are in.
Safety and Meeting Your Body Where It’s At
The foundation of training is safety. Every movement has options, and those options exist for a reason. Take the hip hinge, for example: you can work it safely through a glute bridge, progress it into a hip thruster, or perform it standing as a Romanian deadlift. Each version delivers similar benefits, but the choice depends on what feels right for your body at that time. We don’t want to live forever in one variation, but it’s important to know there are always zones you can work in that respect your current capacity.
A Thoughtful Training Flow
Each strength and conditioning session is built to respect how your body feels on any given day, while progressing you toward long-term results:
Mobility Warmup – Gentle movement to explore ranges of motion, prepare joints, and ease into load.
Power / Plyometric Work – Short bursts to get the heart and lungs engaged, while auto-regulating based on how you feel.
Core Foundation – Functional core training that carries over into your main lifts and supports stability.
The Main Course- Functional Strength (6–8 Lifts) – Covering movement patterns that matter most: squats, lunges, hip hinges, horizontal push/pull, vertical push/pull. Moving in bilateral (two-sided), unilateral (single sided) and multi-planar (front to back, side to side, rotational) ways.
Accessory Work (the “Icing”) – Customized to your goals: Examples below
Building push-ups? Add skull crushers or chest flys.
Need running support have sore knees or hips? Add banded hip abductions.
Limited ankle mobility? Add calf raises.
Weak hamstrings? Add hamstring curls.
Building a Well-Rounded Routine
Strength and conditioning twice a week lays the groundwork. From there, we can layer in supportive classes:
Restorative Mobility – Improve joint health and range of motion without the load of weights.
Pilates – Deep core focus with low impact, mat-based work.
Yoga – Restoration for both body and mind.
Sweat + Stretch (HIIT & recovery) – A safe way to push your cardiovascular system beyond Zone 2.
This layered approach creates a balanced routine that can flex with life’s demands.
The Balance of Grit and Grace
Long-term progress isn’t about perfection—it’s about finding the balance between grit and grace:
Grit pushes you to show up, challenge yourself, and step into uncomfortable zones.
Grace reminds you to listen to your body, pull back when needed, and recognize that maintenance phases are valuable.
We all tend to lean one way or the other, and the key is to bring ourselves back to balance.
Mindset for the Long Game
Consistency trumps intensity. Show up with what you have, even on hard days.
Progressive overload takes time. Early gains come quickly, then level off. This is your body finding balance—it’s normal.
Let go of the scale. Success is about how you feel, move, sleep, and live—not a number.
Health is bigger than the gym. Nutrition, rest, stress management, patience, relationships, and joy are as important as training itself.
Working in 12-week training blocks. Four 12-week training blocks over a one-year span of time link together to compliment one another in a repetitive, cyclical way while keeping things interesting and participants always learning. Adding tools to your toolbox for training along the way and providing your body with planned deload/coaching weeks every 12-weeks provides the coaching required to move well while also providing adequate recovery for the body.
What Truly Matters
At the end of the day, the inches lost or weights lifted aren’t what the people who love you will remember. They’ll remember your energy, your presence, your patience, and your joy. Training is simply a tool to help you show up better in your own life.
My role as your coach is to guide you safely, progressively, and sustainably—helping you create a fitness practice that builds strength, confidence, and resilience while honoring the bigger picture of your overall wellbeing.
At Vitality Health & Fitness we strive to be more than a gym- we strive to help people continue to go out into the world and do the things they love with joy, perseverance, grace and grit.
We strive for people to live a life of VITALITY- having the energy and mental alertness to live, grow and develop, encompassing both physical vigor and mental brightness. The feeling of being alive, active and engaged in the world.
