These are just some of the benefits that you will recieve by exercising
regularly and working with a fitness trainer.

• Reduce the risk of premature death
• Reduce the risk of developing and/or dying from heart disease
• Reduce high blood pressure or the risk of developing high blood
  pressure
• Reduce high cholesterol or the risk of developing high
  cholesterol
• Reduce the risk of developing colon cancer and breast cancer
• Reduce the risk of developing diabetes
• Reduce or maintain body weight or body fat
• Reduce risk of osteoporosis
• Build and maintain healthy muscles, bones, and joints
• Reduce risk of anxiety
• Sleep better
• Improve psychological well-being
• Enhanced work, recreation, and sport performance
• Reduce stress and depression
• Improve cardiovascular endurance
• Improve muscular conditioning
• Improve flexibility and range of motion
• Improve blood flow and circulation
• Improve heart and lungs efficiency
• Lower cholesteral and blood pressure
• Elevates your metabolism so that you burn more calories everyday
• Reduce fatique and sleep disorders
• Slow some effects of the aging process
• Lower your risk of developing disease and preventable illnesses
• Reduce lower back pain
• Improve explosive power
• Tone your muscles so you look better on the outside
• A break from daily routine (like a mini vacation)
• JUST FEEL GREAT!!

If you’re an athlete then increasing your speed, strength, endurance and explosive power is extremely important to success in your sport. This goes for soccer players, basketball players, volleyball players, surfers, baseball players, football players, combat athletes and even golfers for example.

Kettlebell training plays a great role in developing your speed, strength, endurance and explosive power all with this wonderful tool through utilizing the many dynamic exercises that are available to you.

If you think about it with all of the sports mentioned above and most other sports, one of the most important parts of your body is your core (abdomen, obloquies, and lower back). All sports in some way require core rotational movement and power. With the utilization of Kettlebell training you will develop a strong and explosive core that will give you a strong foundation and lead you towards athletic success.

Watch the video below as Chris, a Train Station Fitness client builds his speed, strength, endurance and explosive power utilizing bodyweight and Kettlebell training.

Kettlebells are great for helping women of all ages and sizes reach there fitness goals. They are the ultimate tool for shaping and toning your body while burning calories to decrease body fat and increase your fitness levels.

Kettlebells give you a great full body workout helping you to:

• Burn Fat
• Tighten and Tone Your Buttocks
• Shrink Your Waist
• Develop Functional Strength and Flexibility
• Tone Your Arms and Shoulders
• Develop a Flatter Mid-Section
• Increase Your Cardiovascular Capacity
• and Just Feel Great About Yourself!

Watch our client Maria use the kettlebells to help her get in the best shape of her life!

At Train Station Fitness we understand how precious time is to our clients. That is why we make sure we design a program that is geared towards your specific needs and that are very time efficient and effective.

We design workouts that are specific to you whether you are younger, older, male, female, athlete, or non-athlete.

Here is a workout that one of our clients performed. This workout is very simple yet designed to be very effective. During this workout he is training his cardio, muscular endurance, and strength all while targeting most of his major muscles.

• 500 Meters On Rowing Machine
• 30 Thrusters (Squat Presses)
• 15 Pull-Ups

Here is a video of some clips showing some of the exercises listed above being peformed. Be on the look out for more workout examples and variations with some of our other clients.

Most of us have memories of doing chinups and pull-up for P.E. or gym class when we were in school, and most of these memories are not good. However, they absolutely were good for us! Fortunately, this simple exercise has benefits even if you can only do one chin-up! The key with chin-ups and pull-ups is to just get started and then continue doing them regularly.

Chin-ups and pull-ups strengthen your arms, back, abdomen, and grip. They are a true test of a persons upper body strength as it enables an individual to raise all of his/her body weight while using the grip of their hands to suspend from and object. Here at Train Station Fitness we have our clients peform pull-ups or some form of exercise related to pull-ups such as assisted pull-ups or olympic ring back rows.

The video below shows Jason peforming some pull-ups. Stay tuned as we will be showing some variations of pull-ups using different grips and movements.