Category: Fitness

StrongFast Blended Fitness Group (BFG)

A StrongFast Blended Fitness Group combines in-person training sessions with a complete online coaching system to give you truly personal training with tremendous flexibility and support. It also lets you collaborate with three to five other like-minded people to add a social component to the program.

group of women jogging together

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About the Groups

Groups run for 12 weeks. Most of your activities are done on your own (or with another group member, if you'd like) at home, your gym, or elsewhere...your programs are set up specifically for you based on your available equipment, schedule, goals, and preferences.

You will receive any private and group training sessions at 7 Tigers Martial Arts in Cheektowaga. The rest of the program is delivered online making it ideal for your busy schedule...even if you travel!

Blended Fitness Groups are for people of any fitness level. Your programs are custom-tailored to your abilities, goals, and situation. Group members can be of different fitness levels. Group activities will be scaled to each person individually.

BFGs In One Minute

What You Get

Here is some of what you get in a BFG:

  • Blitzometer account: our proprietary online system where you get your workouts, log them, track your progress, communicate with your group and coach, and much more.
  • Screens and assessments:  learning about your current fitness level is essential to providing safe and effective training recommendations so Blended Fitness always includes comprehensive screens, assessments, and questionnaires.
  • Private sessions: optional in-person one-on-one training for you to learn new exercises, check your form and progress.
  • Group sessions: in-person training for your group where you can challenge and encourage each other in a workout with coaching to improve your form for safety and effectiveness.
  • Online group coaching calls: via online video, these are calls with the group to introduce new fitness or nutrition concepts, address any questions, and discuss what you'd all like to do going forward.
  • Private Blitzes: custom training programs made just for you with new ones provided every other week.
  • Group Blitzes: extra programs just for your group where group members can communicate and make sure everyone is participating.
  • Group  challenges: group-appropriate challenges to help you all push each other to new levels of greatness.
  • Coming soon--Access to online courses: we're starting a new online learning area and any existing or new courses will be available to StrongFast Fitness clients for free.
  • Proactive support: any data, questions, or comments you enter in Blitzometer are monitored and addressed daily by your coach...and if you're not logging your activities, you'll hear about it!
  • Nutrition support: while BFGs are primarily about getting fitter, you'll also get coaching and support on nutrition, sleep, and other components of good health.

Whew! There's more, but you get the idea. It's a lot!

While you get to do most of the BFG on your own schedule, it includes plenty of planned interaction with your coach and other group members.

Some Example Groups

Example Group: Four almost retired guys
Rob: Age 63; has had some health problems; has never worked at fitness; a big man but carrying too many extra pounds.
Ed: Age 62; has always been very active in sports and endurance activities; scaled back to mostly cycling after hip surgery; has developed a “spare tire.”
Bill: Age 62; very thin; lost more weight after a recent illness; does a variety of exercise regularly, including lifting dumbbells.
Alan: Age 52; history of shoulder problems; lightweight but has been lifting regularly for years.

Rob, Ed, and Bill went to highschool together. Alan is Bill’s younger brother. They don’t live very close to each other so getting together frequently at any fitness location would be very inconvenient, especially with their varied schedules.

Putting them all into one group class would also be very difficult since they each have very different fitness backgrounds, workout preferences, health histories, and health needs. Giving them all one generic workout program would be futile at best, and possibly dangerous.

With a BFG, they only need to get to the same location (StrongFast Fitness) every few weeks, and it’s on a day and time they preselected for their group to be most accommodating. Each member gets his own custom workouts based upon fitness screens (strength, mobility, and endurance), online questionnaires, and one-on-one video chats with their coach.

They still meet as a group every week, but most weeks it’s in an online video conference call where a new topic is presented by the coach (like supersetting or High Intensity Interval Training) and then the guys discuss how things are going.

A couple examples of their group Blitz Challenges are total time spent in aerobic activity over a three-day period, and fewest beers consumed in a week (on a sliding scale).

The BFG allows them to stay in touch more often while encouraging each other to achieve new fitness goals. Each guy has his own custom-tailored program so they all get just what they need yet can still train as a group.

Example Group: Four middle-aged women
Alice: Age 53; has been shedding unwanted pounds on a popular diet program; good strength scores; doesn’t like to lift weights.
Betty: Age 46; good strength except in squat due to excess poundage; gym membership is rarely used.
Ilsa: Age 50;  has drifted in and out of shape over the years; enthused but not sure what to do; trouble with consistency.
Vanessa: Age 51; healthy weight and gets regular low-intensity exercise; lacks upper-body strength.

The women worked together for years but Ilsa left last year due to family issues.

Putting them all into one group class would also be very difficult since they each have very different fitness backgrounds, workout preferences, health histories, and health needs. Giving them all one generic workout program would be futile at best, and possibly dangerous.

With a BFG, they only need to get to the same location (StrongFast Fitness) every few weeks, and it’s on a day and time they preselected for their group to be most accommodating. Each member gets her own custom workouts based upon fitness screens (strength, mobility, and endurance), online questionnaires, and one-on-one video chats with their coach.

They still meet as a group every week, but most weeks it’s in an online video conference call where a new topic is presented by the coach (like sleep/recovery or metabolic resistance training) and then the women discuss how things are going.

A couple examples of their group Blitz Challenges are total steps in a week, and logging all food for a five-day period.

The BFG keeps them active and supportive. Alice, Betty, and Vanessa can check on each other at work but Ilsa also is also part of the group via the group Blitzes and weekly chats or training sessions. Each woman has her own custom-tailored program so they all get just what they need yet can still train as a group.

Example Group: High school softball teammates

A group of high school girls who play competitive softball want to improve their strength and conditioning during the offseason. Each gets her own training program to use depending on her situation. (What position does she play? Does she have a gym membership? Home equipment? Will she be taking a family vacation? Is she participating in any other sports?)

They have occasional group sessions at StrongFast Fitness where they can train together and share what they’ve learned while also getting an excellent workout. On other weeks, they all get together in an online video chat to learn new concepts and share their experiences, questions, and suggestions.

Each girl also gets some private sessions to learn proper form on specific exercises, and some private online coaching to review progress and answer any questions.

They also get group Blitzes with online learning modules and group challenges. This is where they can communicate online through comments and replies.

While StrongFast Fitness is primarily for “folks over 40,” concepts of fundamental movement patterns are applicable to most humans, allowing BFGs to accommodate a wide range of people. Still, it’s not for everybody. For example, bodybuilders, powerlifters, and elite athletes would be better served by training more specific to their needs. This is why there’s an online group chat before the BFG becomes active, so everyone can be sure it’s an appropriate solution.

Getting Started

StrongFast Blended Fitness Groups offer unparalleled flexibility, personalization, and support to get you the fitness results you need.

Ready to start your own BFG? Click the button below to get the ball rolling!

Sorry ... StrongFast Fitness is not accepting new groups at this time. 

1StrongFast Blended Fitness Groups are currently only available in the Buffalo, NY area.

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