Posted on July 7th, 2014
Want Challenge? The FUBAR WORKOUT is not a workout it’s a challenge. You will find the elegance that lies in suffering during the most difficult 30 minutes of cardio you have ever accomplished. You will finish, and this will be the most impactful 30 minutes of your week.
Be Afraid! Most people are fearful of taking risk. Many at our center are afraid of these workouts and think that it will be too much for them to handle. Maybe so. I want people to be fearful. This is a necessary component of accomplishment or you will never realize how great you truly can be. We will be there to help you to realize you can do much more than you think. You will have other people going through the same struggle helping you every minute of the workout.
Do you really want to be challenged? Really? There is a part of each one of us that want to see how much we can endure. You will walk away with a great sense of accomplishment at the end of the 30 min.
You want to be tested? We hear from parents and grandparents that today’s world is too easy. No one is really challenged. As human beings we naturally want to test our limits. You will be truly challenged.
Do you want to experience what it is not to quit? “Fatigue makes cowards of us all” Are you able to really dig and go to that dark place that shows you what you truly can accomplish. This workout will reinforce the idea of never ever quit!
The FUBAR workout is all of that and more. You will look at other cardio classes, as just that. They are a class this workout is a challenge! You can run, but you cannot hide in this class.
This workout puts you in the middle of the parade as opposed to a dog barking at the parade. There will be no posers and no whining!
Get in the game!! This will be the best 30 minutes of your week.
Train smart, have fun, never give up, and you will prevail!
Jacques DeVore, CSCS
President of Sirens & Titans Fitness
Posted on July 28th, 2014
Why you need to have a Primary Objective to your Workouts!
At Sirens & Titans Fitness, we not only look at the long-term strategy of the training, based on a well-developed evaluation of the athlete, we also spend a lot of time on the tactics of each training session. The grand strategy evaluates the long-term objective of the athlete for the off-season training and beyond. If someone is not an athlete we like to create seasons for them. This allows them to “peak” at different points in the year and gives them psychological breaks from training year round.
Each individual training session is another rung in the fitness ladder. In order to make the next step up in fitness each of these sessions must be developed in a thoughtful manner. At Sirens & Titans Fitness we have primary objectives for each training session. The Primary Objective may be lower body strength, power, stability, or maybe active recovery, etc. The point is that if you do not have a primary objective you may want to look at incorporating this concept into your workout. The Primary Objective of a workout allows our training staff to focus on one area of training that is the most important part of the grand strategy for that day. This will improve performance and move the athlete forward at the most rapid rate possible.
The Primary Objective must be dynamic. In other words if the Primary Objective was to obtain an overload in lower body power utilizing plyometric exercises and the athlete was not able to perform at a level that produced the overloads necessary we would change the session and revisit the primary objective after the athlete has had enough recovery time to perform at the appropriate level to attain the output necessary to meet our objective.
Time is the real enemy of an athlete and non athlete who wants to improve the performance of their body. Establishing Primary Objectives for each workout insures that workouts are not wasted or contributing to overtraining!
Train smart, have fun, and you will prevail!
Jacques DeVore, CSCS
Founder and CEO, Sirens & Titans Fitness
Posted on July 15th, 2014
A. Featured S&TF Member of the Month!
Our Member of the Month is Michelle DeAngelis!
Michelle is amazing! Her energy and smile light up a room! Michelle is a very accomplished person with over 20 years of experience delivering results and creating peak performers for Fortune 500 companies. She conducted rigorous corporate coaching, leading complex projects, and developing management, communication and marketing strategies. Michelle is founder and President of Michelle Inc., and is a sought-after talent who coaches CEOs and corporate leaders in diverse work settings and challenges. Check out her website at: http: www.michelleinc.com
Michelle comes in for the first class of the day at 6am, and usually comes 3 times a week. When she walks in and participates it’s like an explosion of positive energy. She has such a “can-do” and happy attitude that all our coaches love working with her. She has made amazing progress at S&TF in regards to fitness and strength, pushed along by her strong will and openness to learn!
Our favorite Michelle quote: “S&TF is a proven refinement to my decades of working out. The combination of smart weightlifting coaching + guidance on nutrition intake has let me get that last little bit off and feel great about myself.”
We love you Michelle!
B. Client Recognition!
During our fun FUBAR VersaClimber Challenge and Client Appreciation BBQ on Sunday, June 29th, we announced and awarded S&TF Recognition Certificates to the following members:
Dana Thompson – Overall Strongest Female
Svetlana Pilyugina – Best VersaClimber Female
Peter Staddon – Best VersaClimber Male
Nicole Powe – Best Female Rower
Tara Sakraida – Most Consistent
Peggy Powers – Most Consistent
Nora Daners – Best Overall Improved
Alice Leahey – Best Overall Improved
Lev Ginsberg – Best Suffers with a Smile
Michelle DeAngelis – Best Suffers with a Smile
Summer Bond – Best Suffers with a Smile
Brad Williams – Strongest Pound for Pound Male
Suzy O’Donnell – Strongest Pound for Pound Female
Congratulations to all of you! Your effort and consistency is so appreciated by!
C. Reminder You are invited to the Official Tour de France Party! This coming Saturday, July 19th
Here are some additional details regarding our 2014 Tour de France Party, sponsored by Cynergy Cycles and Sirens & Titans Fitness, at our center, to celebrate one of the most dramatic stages of this years’ Tour, this coming Saturday, July 19th .
As you may know, starting at 3pm, we will start with a VersaClimber challenge, replicating the height of two of the 4 main climbs of Stage 14!! The VersaClimber Challenge will consist of two categories, a Team and Individual Challenge. You do not have to do the Challenge to come to our party!
For planning purposes, If you intend to participate in the VersaClimber TDF Challenge please let us know by emailing or calling us, if you plan on participating. For the Team Challenge let us know who your team members will be too. We are looking for a MINIMUM of 5 teams. Also, for the Individual Challenge we are looking for a minimum of 5 individual participants.
The team Challenge format is simple, fast and fun. It is for teams of 3 (so you would bring 2 of your friends). The team that finishes the Montee de Risoul Climb, 6,057ft, the fastest, wins! This challenge will take about 35-40 minutes for a team of three to finish. The team would relay through it, rotating teammates until complete.
The individual Challenge consists of whomever the fastest person is to complete the Grenoble Climb 1,155ft, the 1st climb of Stage 14 (will take about 6-10 mins.):
After the Challenge, at around 5pm, we will be serving food and drinks and providing, for everyone’s enjoyment, Stage 14 on our big screen TVs.
Call us at (310) 307-0200, or email us at email@example.com to RSVP for the Challenge and/or for the Party too, by this coming Friday, 7/18, and reserve your and your team’s spot. All we need is each guest’s full name, email, and contact number in order to be put on the guest list.
This party should be tones of fun and we look forward to seeing you!
D. We have Officially Launched the FUBAR VersaClimber Workout
We launched the The FUBAR VersaClimber Workout in June! The members who have tried it LOVE it, particularly when combined with the S&TF strength training workouts! Now we have everything you need under one roof to meet your fitness goals,
Our FUBAR workouts have different objectives for improving your overall cardio fitness. In addition each workout has an intense core component. We encourage you to try all of the workouts. We would be making coaching recommendations for the different workouts based on a client’s individual objective.
The VersaClimber is the best piece of cardio equipment available today. There is zero impact and is perfect for both intervals and long cardio. It is hard because you are carrying your entire body weight and incorporating both legs and arms in the movement. It will tax you more than treadmills, elliptical, bikes etc. Research has shown you will burn 4 times the calories compared to other cardio machines! You will hate and love this machine because it will deliver the most incredible results in fitness and body composition.
We have a special offfer for our clients in the month of July. If you currently hold an active S&TF Workout Package you can purchase the 10 Session FUBAR VersaClimber , expiring in 3 months, at 50% off for only $140!!!
Jacques will be giving another Sports Performance Lecture, the 4th in a series, Thursday, July 24th 2014, 7:00 PM at Cynergy Cycles! As always, the lecture will be informative, fun, and will only take about an hour!
Some really good information will be shared! The focus of this lecture is “How to improve Absolute Power.” – Important knowledge for the competitive endurance athlete, or the weekend warrior who wants to keep up with the pack. As with the previous lectures the information provided by Jacques can be quickly incorporated in your own training which will lead to a quick improvement in your performance. We are looking forward to seeing you all there!
For more info & to RSVP visit: http://cynergycycles.com/sirens-titans-fitness-lecture-series
We would like to give you a heads up, as part of our goal to get the greatest result with each client, we would like to spend 15 minutes, or so, going over your upcoming months of training and your current fitness strategy. We also want to make sure we are on track with your eating.
We want to make this quick and casual meeting as convenient and fruitful as possible. With that in mind, we think the easiest time to meet would be before your workout. You could also come in some other mutually convenient time. Regardless, please respond to Jason via email or phone to schedule a convenient time.
Our primary goal is to deliver great results to our clients. We feel this will be a great tool to accomplish this moving ahead. There is nothing more important to us than your success and happiness!
Bring a Friend to one of our Free Trial Coaches Workouts. Here your friends get a taste of what Sirens & Titans Fitness is all about, and you get a free workout! Should your friend choose to become a member then you’ll receive an additional 2 FREE sessions as a thank you for the referral. Remember: There is no limit to how many referrals you can attain!
If you have any questions about anything don’t hesitate to call 310.307.0200 or email us at firstname.lastname@example.org
The S&TF Team
Posted on July 11th, 2014
REMINDER: You are invited to our 2014 Tour de France Party! We have invited you to participate in an event, sponsored by Cynergy Cycles and Sirens & Titans Fitness, at our center, to celebrate one of the most dramatic stages of this years’ Tour. On Saturday, July 19th, starting at 3pm, we will start with a VersaClimber challenge, replicating the height of two of the 4 main climbs of stage 14, followed with a party and screening of the actual Stage on our large flat screens, during which complimentary food and drinks will be served available.
Stage 14, the second day in the Alps, is considered a perfect stage for the Heads-of-State to challenge each other for the Yellow Jersey. This stage is 109.9 miles long with 22,493 ft. of climbing, finishing with a summit finish! An exciting, exciting stage!
Cynergy Cycles / S&TF Sponsored TDF Stage 14 Event – Saturday, July 19th, 3pm
- 3:00pm: Intro – Cynergy Cycles and S&TF
- 3:30pm: Start of Challenge – 3:30pm
- 4:45pm: Challenge Ends – 4:45pm
- 4:45pm – 5pm: Announcement of Winners/Prize Presentation
- 5:00pm-9pm: Food and refreshments
- 5:00pm-9pm: Viewing of Stage 14 on 2 large flat screen TVs
- Event Ends – 9:30pm
Cynergy Cycles / S&TF Sponsored TDF Stage 14 VersaClimber Challenge
Team Challenge – race the last climb like the pros: Montee de Risoul Climb (6,057 ft.)
We will start the event with a Cynergy Cycles / S&TF Sponsored VersaClimber Challenge: The format is simple, fast and fun. It is for teams of 3 (so invitees would need to bring 2 of their friends). The team that finishes the Montee de Risoul Climb, 6,057ft, the fastest, wins! This challenge will take about 35-40 minutes for a team of three to finish. The team would relay through it, e.g., one person on, until tired (difficult to maintain effort), then the next member jumps on until tired, then the next. When all team members have rotated through, you rotate through again, and again…until you have reached 6,057ft.! Prizes will be given to the top 3 Teams. If there are a number of invitees who do not have a team they should still come and we will see if we can match them with two other people.
Prizes for the Team Challenge
1st place (3 People). Each person gets a $60 Cynergy Cycles Gift Card + 2 Weeks of unlimited FUBAR VersaClimber Sessions
2nd place (3 People). Each person gets a $40 Cynergy Cycles Gift Card + 1 Week of unlimited FUBAR VersaClimber Sessions
3rd place (3 People). Each person gets a $25 Cynergy Cycles Gift Card
Individual Challenge – race the first climb like the pros: Grenoble Climb (1,155 ft.)
There would also be a competition for individuals: Become the king of the mountains! The fastest person to complete the Grenoble Climb 1,155ft, the 1st climb of Stage 14 (will take about 6-10 mins.):
Prizes for the Individual Challenge
1st place. The winner gets a $60 Cynergy Cycles Gift Card + 2 Weeks of unlimited FUBAR VersaClimber Sessions
2nd place. 2nd placed person gets a $40 Cynergy Cycles Gift Card + 1 Week of unlimited FUBAR VersaClimber Sessions
3rd place. 3rd placed person gets a $25 Cynergy Cycles Gift Card
Please call us at (310) 307-0200, or email us at email@example.com to RSVP and reserve your and your team’s spot. All we need is each guest’s full name, email, and contact number in order to be put on the guest list. This challenge party should be tones of fun and we look forward to seeing you!
Your S&TF Team