One week ago I completed the 2018 edition of the Tour de Bintan (TdB). A stage race that is incorporating a time trial (Friday) and a Gran Fondo (Saturday), that both individually serve as qualifying events for the UCI amateur world championships in Varese, Italy, in September of this year. The stage race is completed with a third stage on Sunday. Bintan Island is in Indonesia, easily accessible by a short ferry-trip from Singapore, and hence is drawing participants from all over Asia (Hong Kong, Shanghai for example), as well as Australia. Until two years ago, the categories were divided into the usual three categories, which are customary for Singaporean road racing, but the change towards a qualifying event last year required categories to be divided by age groups instead. Hence I started with other 18-34-year-olds, with a strong representation from Singaporean teams. To name a few:
• Greyhounds – for which I guest rode –
• Specialized Roval Mavericks
• TWC, who brought the biggest contingent of riders to the race, all supporting Firoz Loh and Teoh Yi Peng, who both participated in the pro world championships in Norway last September, representing Singapore.

In addition, the Shanghai-based Specialized Roval Racing team also had a solid number of people participating in our age group.
Having never raced in Asia (besides the Taiwan KOM Challenge, in which pros and amateurs start together), I was curious to see the level of competition in the TdB. My minimum goal for the stage race was to qualify for the road race amateur world championships.

Jacques and I specifically targeted this race weekend, as my first-half season highlight. Preparation began in October of last year, after a short break/off-season in September. Jacques adjusted the workouts taking into account what we had learned last year, in particular during the summer, in which we were able to improve my 20-min power by more than 10%.

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For the base phase (October, November, December) of the pre-season, I mostly focused on the two workouts per week with Jacques, complementing it with longer rides on weekends. Typically a fast group ride on Saturdays for some (I call it ‘externally’ induced) intensity, and then a long tempo-pace ride on Sunday (Jacques’ recommendation). It worked like a charm: without even doing any specific on-bike intervals, I was able to significantly build a solid base for short-duration efforts (less than 2 minutes). This was key, as the Tour de Bintan does not have any sustained climbs – it’s rolling terrain, with lots of short kickers instead.

In January, I added on-bike intervals to the training schedule, however, a busy work-schedule, and the flu in February wouldn’t let me stick to my schedule as much as I hoped for. This made the workouts with Jacques even more important. Knowing what we had accomplished last year, I was confident that even with a sub-par on-bike training my fitness would improve. The two weeks of tapering, or form-building, before flying out to Singapore proved it: last year I could hold 9.2 w/kg for 30 seconds (you will recognize that it’s the numbers for the pathetic ‘sprint’ of a climber), I was now able to hold this for 1-min. Likewise, my 2-min power went from 6.9w/kg to 7.7w/kg. Further out, I was now also getting closer to being able to hold 400w for 4 mins. To me a magic number. To keep a long story short, and before we get lost in numbers – they gave me confidence I would arrive on Bintan Island ready to perform.

The time trial as the first stage was the big unknown, as I really didn’t train for it. In the end, I finished it in 6th place, which I considered a success at it was a mostly flat (with a few kickers as well) and windy course that suits the heavier guys a lot better. More importantly, the result also meant I qualified for the time trial world championships. A good start to the weekend.

The second stage, the qualifier for the road race amateur world championships ended successfully as well. With too much respect for the very hot and very humid tropical weather, I didn’t risk any attacks on the 144km stage. The plan was to jump within the second to last km, but the course didn’t offer any opportunity. When I did jump with 800m to go, I didn’t really get anywhere, however lead the field into the final 300m and held on to 5th place in the bunch sprint.

With my goals achieved, and having gotten a sense for the competition, I was ready to take risks on stage 3, a 112km road race. I had a feeling that I was one of the strongest guys out there, and wanted to reap the benefits of Jacques and my training so far. Within the first 35km of racing I attacked probably 5-6 times, once going solo for a few kms, and in a small group of five, but a crash reduced us to three, and eventually the field caught us again. I was sitting in 4th G, just 8 secs off the podium, and no-one wanted to let me go. Frustrated with the unsuccessful attempts I did the sensible thing and settled into the field, which then kept rolling along with no further serious attacks form other riders for the next 35km.

Then we entered into a one-lane, twisty forest road, where I knew I had to be at the front to stay out of trouble (it was and had been raining on and off the entire stage). About 5 guys of us, actually pushed the pace. Partly to strain the field, and partly to stay at the front. After a sharp right turn, Yi Peng (from TWC) and I found ourselves with a tiny gap to the rest of the field which didn’t take the turn as fast as we did. Conveniently the road kicked up a little so that I ride up next to him and point out that we have a gap. Without properly attacking, we increased the pace and quickly got out of sight on the twisty roads. Once we were we settled into a decent pace, working well together. We had 40km to go, but ‘only’ 20k until the last sprint for the day, which offered time-bonuses. Yi Peng was sitting 1 sec behind the yellow jersey in GC, so I knew he had an interest in getting the bonus seconds. I also considered him to be probably the fasted rider in the peloton, being able to out-sprint anyone in a sprint-finish. And yes, needless to say he was motivated to stay away until the sprint.

Unfortunately we never received any time-gaps but we didn’t see the field at the intermediate sprint, and therefore kept going. With 5k to go, two riders, one of which was my teammate Willie, bridged up to us with the field now in sight as well. My initial plan of attacking with 2km to go, when it started going uphill, and trying to take advantage of my short-term fitness I mentioned earlier, went out the door with the 40k breakaway I initiated. Willie did attack with 2k to go, but the other two followed and one of them responded by an attack himself, but we all stuck together and kept the pace high with the field chasing behind us. I positioned myself on Yi Peng’s wheel, and when we started his sprint with 300m I was on his wheel, but unfortunately didn’t have the kick to beat him to the line. Regardless, 2nd place was still a success. Ultimately, I was awarded the first place as Yi Peng was handed a time-penalty for the stage due to a feed-zone infraction.

Either way, the training with Jacques gave me the confidence in my sustainable power for attacking early on in the race, even though it didn’t work out, and with 40k to go, when it did work out.

Without as much on-bike training as I planned, I can only credit my performance to the efficiency and effectiveness of Jacques’ Maximum Overload training. With only two hours a week in the gym, even with a busy work schedule I was able to consistently work out with him, which is key if you want to consistently improve.

Anyway, I’m writing this on my way back from Asia, and I can’t wait to start the training with Jacques for the amateur world championships later this year! Did I mentioned it’s in the foothill of the Alps in Italy, and more suited for the climbing all-rounder?! ;)

David Baar
Professional Cyclist

David Zabriskie

I was so lucky to have found Jacques. I have seen a lot of coaches during my career as a professional cyclist for 15 years. I am a six time United States Time Trial Champion, have raced the Tour de France seven times and participated in 13 Grand Tours. During that time, I have seen a lot of coaches; however Jacques presented me with a unique method for training and an impressive understanding of the underlying physiology at play for both on and off the bike. He is an incredible asset to any athlete at any level. He was immediately able to target the areas I needed the most concentration and I saw an improvement almost immediately. My power improved dramatically and my ability to hold power up a climb increased substantially. He is a strength and conditioning coach that has a tremendous understanding of what an endurance athlete needs to succeed.

David Zabriskie
Professional Cyclist
6 X USA TT Champion

During 2013 Jacques was David Zabriskie’s strength, conditioning as well as his cycling coach.

Brad

Sirens & Titans Fitness combine a focused and educated approach to fitness and training. I think that their method is particularly successful if you happen to be a person that excels with a very structured training program, and/or are a person looking to supplement whatever sport you practice, with weight training.

I wanted to train with Jacques, because of his knowledge around weight training, and how best to tailor it to my hobby, cycling. What S&TF brought, beyond that expectation, was a structured approach that would help me manage my diet,and a thorough analysis of body fat composition, flexibility, strength, power, etc. Their monitoring of food journals, and weekly feedback provided an eye opening experience. They will work with you to find things that you enjoy eating, that fit with your goals. Since starting with S&TF, my weight loss has been steady.

The work Jacques has done with me has been focused on strength, power, and more specifically, maximum sustained power. Jacques explained the different between strength and power, and how he was going to build my strength, turn that into power, and then increase duration and intensity to allow me to hold it as long as possible. He takes meticulous notes of each workout, which allows us to go back and see where I’ve made the biggest gains, and how far I’ve come. For me, the biggest results we’ve produced lie in this maximum sustained power range. I can push on the peddles harder, for longer, as a result of training with Jacques. For a cyclist, there is no greater tool.

The staff at S&TF are polite, friendly, and professional. It is clear that their goal is to help you achieve your goals, and they work hard at it. They tailor their method of communication to your convenience, whether it be a text message, email, or phone call. They are flexible, fair, and always happy to see you.

The coaching staff has specific knowledge on a number of sports. If you seek them out, they will make you better at whatever you do. Of the people I’ve met in the gym, there have been cyclists, runners, track runners, swimmers, crew, triathletes, basketball players, and probably many others I’m missing. However, I think this gym would be ideal for a person looking to take any athletic training to the next level. I could imagine a huge benefit for a golfer, or softball player here. Jacques picks apart the sport, determines what a person would need to be better, and tailors a workout to make that chance.

All you weekend warriors, this is the gym that is going to give you an edge on your competition.

Brad W.

David

I am 62 and an active participant in the USATF Masters Division normally running middle distance events. I compete as a member of the SoCal track Club and most recently won a silver medal in the 4 x 800 relay at the National Masters Indoor Meet in Boston in March 2014. Longer term, I am interested in running shorter, sprint distances and started working with Jacques DeVore at Sirens &Titans Fitness, since April 2014, to improve my speed and power and am very pleased with the results in the six months of training.

Jacques and his team understand my objectives and have developed a program designed to achieve them. S&TF does not promote a cookie cutter, one-size-fits-all approach. Individual attention is a hallmark of the S&TF approach and method. Right now my weekly regime consists of three 30 minute VersaClimber cardiovascular sessions, and two or three 45 minute Elite Workouts consisting of strength and power training sessions for upper body, legs and core.

The VersaClimber sessions include about four or five different routines that are rotated over a two week cycle and provide an intense, non-impact cardiovascular workout that, depending on the routine, emphasize aerobic or anaerobic development or both. They are a great supplement to the 3 days of actual running/road work I do. There is no question that my anaerobic fitness has improved as a result of the VersaClimber workouts and without the pounding of actual road work.

The Elite sessions cover strength, power, flexibility and stability and pack a lot of work into 45 minutes. Jacques has state of the art knowledge of the physiology of exercise and fitnessand understands the difference between speed and power and the importance of both. As well, we are constantly working on stability and flexibility as those provide the foundation for strength and power. Not surprisingly, both my gross strength and my power have noticeably improved since I started these workouts. Again, the workouts are individually designed, and Jacques and Coach Rob Robinson pay careful attention to technique and mechanics in the performance of the exercises.

Finally, Jacques understands the importance of appropriate and adequate rest and recovery in the training regime, particularly for older athletes. Yes, I admit I am an “older” athlete. Significantly, I have not lost any time to injury or over-training as a result of any work at S&TF.

David W.
USATF Masters Division Runner

Ariel

About four months ago my doctor told me if I did not make changes in my lifestyle, I would become diabetic. I was gaining weight and constantly breaking out in acne. As someone who never experienced weight issues as a child, I had no idea what to do. The minimal direction I received from my doctor left me confused and frightened. I tried to eat healthier and started adding cardio to my routine but I was not progressing. About two months later, I had the opportunity to join the Sirens & Titans Fitness two-week focus group last November.

I was extremely skeptical but thought I would give it a try. While the first two weeks were extremely difficult, my friends noticed positive changes in my appearance. I lost almost 3% body fat in my first two weeks! In addition to being incredibly sore, I suffered from intense withdrawals and nausea due to a significantly reduction in my refined sugars and nutrient vacant carbohydrates intake. I went from having 4 servings of some sort of carby food to maybe one serving of nutrient dense carbs a day. I stuck with it and three months later I am impressed with my progress. I have lost about a pound a week, improved my health, reduced my risk for diabetes, gained more confidence and look great!

I attribute my success to the support and guidance I received from Jacques and the team at Sirens & Titans Fitness. Whenever I was struggling or had doubts I would remember what Jacques told us in the Focus Group Orientation, about jumping in with two feet and being committed as well as motivated. My cravings for snacks have decreased and I do not feel hungry all the time like I used to. Jacques has taught me what foods to remove from my diet in addition to teaching me what foods to incorporate so I am not hungry. All of these dietary adjustments have been gradual to ensure they are sustainable life changes.

What is even more incredible is my increased strength. While on vacation I participated in a ropes, rock climbing and zip lining course. Without my training from S&TF I would have never been able to finish the entire track, let alone attempt to try the courses.

I am so happy for the help S&TF has given me to get my health on track, teaching me how to eat properly, and to rely on my own strength to motivate me to accomplish more. Words cannot describe how grateful I am to have found this program.

Ariel W.

Marni

I joined Sirens & Titans Fitness for their very first focus group in Los Angeles — that was September of 2013. Together with a small group of outrigger paddling friends, I continued to workout with Jacques, Jens and Rob throughout the construction process. During the next year and a half we participated in the small group strength and conditioning workouts and even did a month of the Elite Program! Throughout this time my endurance increased, and I got stronger, on and off the water. I became much fitter and stronger than I thought I would ever be at this age (I am 46). My body composition also improved drastically.

Enter, the VersaClimber! The entire S&TF team started telling me that in order to take my fitness to the next level I should consider doing the FUBAR VersaClimber Group Workouts. The mere thought of being on that machine for 30 minutes was more than I could imagine. Mind you, every year I paddle 32 miles to Catalina, which takes 5 plus hours, but I could not fathom what 30 minutes would be like in a FUBAR workout. At one point, I actually told Jacque and Jens that I was afraid of the VersaClimber, and would need a bucket at the end of 30 minutes cause I would be sick for sure!

In February S&TF hosted a lovely event for women only that included a free VersaClimber group workout. Now, who can refuse free? Not me, so I decided to commit to the free 30-minute challenge. I set my mind to the fact that I can do anything for 30 minutes. As I strapped my feet into the climber I nearly had a panic attack, but took a deep breathe and reminded myself—it is only 30 minutes. I will not lie, it was a very challenging 30 minutes, but the coaches were super supportive, encouraging and downright amazing!

When the workout ended, I could not believe 30 minutes had passed! My girlfriend and I stepped off the machine, breathing quite heavily, and immediately said to each other, “That wasn’t so bad!” Before we exited S&TF that day we had committed to purchasing a package of 10 FUBAR workouts.

The VersaClimber workouts, which I do just once per week in conjunction with my other activities, have increased my endurance immensely. I am learning how to better control my power output, and pace myself for both distance and shorter outrigger races. While I find the workouts extremely challenging, they are rewarding, and the support of the coaches is phenomenal.

If you are considering the VersaClimber, but afraid of it, I want to encourage you to step up, strap yourself in and remember, “You can do anything for 30 minutes!”

Marni P

Randy

The Sirens & Titans Fitness program has enabled me to recover power and endurance I thought I had lost ten years ago. I’ve gained a higher level of sustainable power than I can ever remember having in the past. Their practical application of current scientific principles and one-on-one coaching are elevating my PR’s and improving my body composition. And their nutritional coaching is helping me improve my power-to-weight ratio which is key in competitive cycling. I’m making these gains with two intense thirty-minute workouts a week. I prefer to be out on my bike rather than in the gym, but these workouts are improving my cycling performance so much that I dare not miss them.

This is a no-BS program that has net tangible and sustainable results. S&TF is delivering for me. I honestly feel like I’ve rolled the clock back.

Randy P.
Competitive Cyclist

SpaseInc

Fantastic workout at Sirens & Titans Fitness. The owner Jacques Devore put me through the paces in his signature Fubar Versaclimber class. Man, one of the hardest workouts that I've done EVER!!!!!! Talking about getting my heart rate through the ceiling....and THEN SOME. Felt an amazing endorphin rush afterwards and gratitude for the possibility to experience this training first hand. I appreciate the kick in the butt, that was Outstanding!

- SpaseInc

KAILES

One of the best private gyms I've been to as far as some of the best performance exercise equipment, friendly & knowledgable staff and a modern decor. Very clean and easily navigable all the while keeping an atmosphere where the energy is high for an effective workout!

Jacques is the owner & head trainer here and is one of the most passionate & knowledgable person I've ever met in the fitness industry. This place offers personal training as well as high intensity classes with the kick-butt Versa Climbers.

This private gym is definitely worth a visit if you're looking to improve your fitness and reach your goals.

KAILES B.

ALISON

I took the FUBAR versaclimber class with Jacques this morning, and boy is the class aptly named! I was the only one in the class (pleasantly surprised the class wasn't canceled!) so had some very valuable one on one time with Jacques, the owner of S&TF, who also trains elite athletes. Unlike at Rise Nation, the FUBAR class is HIIT focused. Jacques taught me how to maximize my 20/30/45 second interval by not starting out too strong and maintaining the pace and intensity for the duration of the interval. I quickly learned that much of this workout is mental as much if not more so than physical. Do Not Quit! is the mantra on the wall of the class.

Jacques did a great job of encouraging my best performance. He set realistic baselines and goals that I was able to meet and, to my amazement, exceed throughout the class. I won't lie - I was ready to throw up at one point and by the end of the class my upper thighs burned like mad. I work out regularly and am in good shape so I can't remember the last time I was sore from a class. But after this class not only was I hobbling around this afternoon but I'm also starting to feel soreness in my back, as Jacques noted the upper body component of the workout is not noticeable but you'll feel it later.

I absolutely loved my experience today and feel so accomplished! I definitely will be back again soon!

Alison B.

ROSIE

Fabulous workout! Jacques is incredibly knowledgeable and patient. The FUBAR workout is not easy but the trainers are very encouraging, as it takes time to see results. You may be sore after the first few classes, but I guarantee your body and mind will adapt and, as you continue to attend, you will feel better than ever before. By far, one of my favorite workouts.

- Rosie O.

LISA

I must preface this review with explaining that I am NOT an athlete. I've never done any sports and was always the last person picked in PE class. I didn't start working out seriously until I was well into my 30s. Now at my age with a busy schedule as well as aches and pains from knee arthritis and an previously injured shoulder, it is most important to me to train smart and efficiency.

There's a TON of fitness places in LA...so what makes Sirens & Titans so special?
What I like in my workouts: EFFICIENCY, personal/individualized attention, personal space, cleanliness, good equipment, hard workouts. I like to go to places where they know my name. I like to have a goal. I don't need the frills of fancy gyms with lights and fancy flooring, peppy aerobics-type instructors on mikes, etc, etc. If you need that kind of thing, then go somewhere like West Hollywood or Brentwood. I love this place because I value my health and time. I've checked out other places but this program is really amazing. The strength training is the gem. They are NOT "fitness classes", they are more comparable to personal training. They are group personal training sessions. At their prices, it is a great deal as you cannot pay this price for personal training anywhere. Trust me. I've had 3 other personal trainers.

This is my home "gym" for the past year as I've come to realize that TIME is my most valuable asset. I dislike big gyms, big classes, crowded spaces with people or equipment close together, running on treadmills, unchallenging or slow workouts, and meaningless exercise. I'm tired of burpees and feel like hour long cardio classes are a waste of time with repetitive meaningless motion that leaves me at a higher risk of injury if I do them incorrectly which is more likely with stress and fatigue or just simply being unaware of incorrect form. I've also learned that it's simply not true that you can "just exercise" to get in shape. I used to exercise "all the time"...and I was also exhausted and got sick all the time. For real lasting change that limits injury, it's important to stick to something and have a tailored program that safely progresses you in a safe environment.

If you are on CLASSPASS, try out the FUBAR class. I pay full price for the elite sessions (2-3 times a week) and combine it with FUBAR classes about once a week. People ask me all the time if I "like" the FUBAR workout at Sirens. I always answer this with hesitation because I have a love/hate relationship with it. I love it because it's so efficient and challenging but I also "hate" it because it's tough. I do the FUBAR classes because it is the most efficient cardio workout that I have ever tried. I hate cardio workouts...but hey, it's only 30 minutes! Trust me, I always want to DIE...but it's worth it! I feel much better afterward. And it's ONLY 30 MINUTES!!!

Whether you're an athlete or a couch potato, this is the place for you IF YOU ARE READY TO GET SERIOUS about your fitness. The trainers Jacque, Jens, and Rob all get really excited about helping their clients reach their fitness goals. I've been amazed as I've seen people's bodies change before my very eyes! Stick to the nutrition coaching! Listen to Jacque (the owner) as he really knows what it's talking about! If you value your health and time as much as I do, check this place out!

- Lisa Yens

Distance Coaching Clients

Denise

I have been working with Jacques DeVore for about 3 months now. He is very skilled & knows what it takes to reach whatever goal you have. I have a world speed record on a bike as my goal, and my training in the gym is focused on exactly how to achieve my goal. He keeps in contact with me when I'm not in the gym to see how my training and recovery is going to be sure the time in the gym both compliments and supports my training on the bicycle. A true skilled professional trainer that will help you achieve whatever your goal is!

- Denise Mueller

David Iglewicz

About two years ago I was reading a book on primal health written by Mark Sisson. There was a mention of a performance trainer that believed in these methods and trained elite athletes. I did an internet search and reached out to him. His name is Jacques Devore, and I was in absolute shock that he responded to the email I sent.

After talking to him I thought this could advance my cycling ability and increase my health/longevity. Win/win!!!! We started the working on force production. Then we integrated the force and worked on power by doing the explosive walking lunges. I noticed a huge improvement in being able to sustain a sprint. I always had a good jump, but now I was able to hold that top end speed longer.

In October 2017 we switched from walking lunges to an inertial based machine that basically allows you to do a measured plyometric movement. Holy cow!!! This thing ate up my legs and totally depleted my neuromuscular system. Now I was able to hold my sustained power even longer and able to sprint and sprint and sprint as needed in a points race on the track.

Here I am writing this just winning at nationals in the points race and getting 2nd in the Scratch and second in the pursuit.

I can’t thank you enough Jacques Devore!!!!!

David Iglewicz DMD

Sam M

I read the book and started doing the workout. After two workouts I noticed a big difference in my power output and endurance increase at full power. I wasn't positive I understood how to progress through the program right (the book can be confusing at times, but still well worth it.). So, I got on the phone and called the author's gym. I've now been working remotely on coaching with Jacques for just shy of three months weekly. It's been fantastic. The other day I went out after doing the workouts twice weekly but not having ridden a bike for almost three weeks. I did 65 miles of hard, steep, hilly riding (the only kind here in VT!). I was still attacking every hill in the final five miles of the ride as if I had just started, which is NOT something I've ever been able to remotely do before. My average speed for this kind of ride went up by 1.7 MPH. You should know that I'm not a racer. I'm a touring, gravel grinding, MTB guy. I ride a 32 LB gravel/touring rig with HEAVY wheels. I never thought I could get faster on this bike, and I've done a good amount of standard interval training, along with a very different kind of weight training, in the past to no avail. So, do I go fast now compared to most? No. But going from an average of 11.3 MPH on that kind of hilly, long ride to 13 MPH average was like crashing through a wall that seemed impenetrable for years of riding. On a flatter 55-mile ride a few weeks earlier I averaged 14.2 MPH where I previously had hit a multi-year wall at 12.5 MPH. And I keep on improving and hitting new speeds (20+ MPH on mild inclines for some extended periods have been achieved in about Zone 3, which was insanely cool.). Like I said, the book can be a little confusing, but it's also new territory, which always takes some getting used to. There's no other book out there that does what this does, no other program I've ever come across as for real to build speed coupled with endurance at max power. Also, an added benefit is that your upper body feels so much better and less fatigued at the end of long rides. If you are so inclined, after you read the book I'd suggest calling the author and getting some coaching to bring the magic up even another level. It's been fun, and the results don't lie.

Matt

I chose Sirens and Titans because I was not just looking for a gym where I could lift weights and workout. I was looking for a place that would help me achieve my goals and become the person I want to be. Over the past 5 years that I have been working at Sirens and Titans I can confidently say that without the help of Jacques and Alfonso, I would not be where I am today. They are extremely knowledgeable and are both very patient but also make sure to push you just enough to help you get better every day. They keep you motivated by giving you results that you can see. Over only three months I gained 15 lbs of muscle, my max dead lift has gone up 100lbs, and my max bench press up 60lbs. On the versa-climber I am setting new PRs every week. I have trained at other gyms and with other strength coaches before and have never seen improvement this fast or this consistent. I feel stronger and faster than I have ever been and its only going to get better! If you are looking to make real improvement and achieve your goals, there is no better place to go.

Matt L.

Shelley T

As a competitive athlete, I’m constantly seeking ways to elevate my performance, strength, and endurance for my sport of Hawaiian-style outrigger canoe racing. Jacques is a master at body mechanics, and he custom built a program that elevated my output. I am notably stronger, faster, and effective in the canoe - and that has translated into our team earning medals and competing at the highest level. I came to Jacques because I knew I would get laser-focused training and results. My gains resulted from training just 1x week for 2 months.

Dan K

I'm usually cautious about these type of programs but I am happy to say this one really worked for me. I am in my mid 40's and I'm an active cyclist, runner and like to ski. I wanted to find another way to keep my legs in cycling shape during the off season. Over the last few years I've also started to experience knee pain without ever really injuring it. I read article in Bicycling magazine and then Jacques book. I ended up having some follow up questions so I reached out to Jacques directly and to my surprise he responded. He was able to clarify some of his philosophies and exercises. I committed to following his program (2 workouts a week) for 3 months. After a few weeks of being pretty sore I started to see immediate results. Most importantly my knee pain started to go away. I was able to ski free of pain for the first time in 2 years. Towards the end of the 3 months I noticed I was climbing stronger, spinning with more power and running faster. My only challenge/suggestion is to make sure you keep up your cardio during the program. It can be tough because your legs are crushed after the workout for the a few days and squeezing in Cardio is rough but needed. I'm going to continue to do his workouts once a week during the regular season moving forward.

Tara E

I am a personal trainer and spinning instructor in LA. When I’m not at one of my gyms, I’m at Sirens and Titans. A trainer doesn’t look for another trainer, they look for a MASTER. I wanted to learn and grow from the best of the best! I’ve been working out with Jacques and his team for over a year now. My hips and abs have gotten substantially stronger, plus I’m more powerful on the spin bike. Additionally the workouts written for me are specific and smart. I have learned new ways to design good programming to get measurable results. The equipment at Sirens and Titans is top tier and like nothing you will find at an Equinox. If you are a serious athlete or trainer, you should be training with Jacques at Sirens and Titans. No question.

Maggie

Sirens & Titans Fitness has been amazing for me as a busy mom…I’ve got two boys that keep me running from pillar to post, a business that I build while they’re in school and a very supportive, but also busy, traveling husband. Whenever life gets too packed with events and commitments, the first thing to get removed from my list of things to do is EXERCISE! Well, that is a thing of the past! Enter Sirens & Titans Fitness! The beauty of S&TF is that my kick-ass, core building, muscle toning, heart pumping workout is DONE in a just ½ hour…AND I achieve better results in that ½ hour than I do running stairs or doing yoga for an hour! Thank you S&TF for keeping this busy mama fit and happy!

Maggie O.

Patrick

I'm what you'd call a ClassPass superuser; on average, I go to about eight or nine classes per week. Some of what are considered the more challenging fitness studios are in my regular rotation. The 30 minute FUBAR Versaclimber class is my most dreaded 30 minutes of the week. I'll be upfront: it's not fun, but it's effective. The proprietor, Jacques (and Jens, the other instructor I had) trains elite athletes, and that mentality is reflected in the workout. First and foremost, he is about results. Efficient, friendly and encouraging, he pushes you to break through what you believe your best is - and he would know how to do that as a quick Google search reveals that he's a world record holder in several Versaclimber categories.

The facility is very spacious, modern, and clean. Street parking can be a little bit of a problem, but the Westside Pavilion is about a five minute walk and there's ample free parking there. If you're someone who is about results, I highly recommend Sirens and Titans Fitness.

PATRICK M.

Wendy

S&TF is truly amazing. I've tried many programs out there (Camp Gladiator, LA Fitness, etc.) and S&TF is the only thing that works. These guys know what they're doing! Whatever your fitness goal may be, these guys will help you meet them. I started S&TF to prepare for my wedding. I wanted to lose weight and tone and I did exactly that! Losing weight has always been a challenge for me but I was able to change my body composition with S&TF. I ended up looking 30 lbs lighter just in time for my wedding. I wouldn't have been able to do it without their fitness coaching + guidance. I have also drastically changed my diet due to these guys. I'm eating clean now and it's a lifestyle change/shift. I have no one but S&TF to thank for it. I highly recommend them. I did both the FUBAR Versa Climber (30 min. workout) and small group Strength & Conditioning class (40 min. workout) with them. Extremely time-efficient workouts. Because of S&TF, I can't do an hour long workout anymore! Don't waste your time and money with any other program...really. Thank you Jacques + Rob!

Wendy W.

Laura

As a member of Sirens & Titans Fitness I use a combination of the FUBAR VersaClimber Workouts and the Strength & Conditioning Sessions as part of my overall fitness strategy!

As an Elite runner for many years, I think of myself as a highly conditioned athlete. Well, after my first workout on the VersaClimber at S&TF, I was humbled! This workout kicked my butt (Literally)! My glutes, quads, hamstrings, back, biceps…everything was on fire; but I kept going, motivated by an incredible coaching staff!

The coaching, team spirit and enthusiasm at S&TF are contagious, so no matter how much my body is burning I always push a little bit harder! That is when I get those elusive results we are all looking for! I know when I push my body a little beyond what I did before, I improve!

The entire experience at S&TF has pushed me outside of what I ever thought was possible. I am seeing significant results in my strength, conditioning, mobility, and stability in running and my other sports I participate in, as well as my overall mental attitude, focus, fortitude. This fitness center has seriously changed the way I train and look at fitness. Jacques has taught me so much about nutrition and training- which has only catapulted me into a new level of fitness! Thank you to S&T Fitness and team for not only changing my body, but changing the way I live my life! I cannot recommend this place enough to anyone who wants to see results and is willing to put in the effort! And if you think you’re already in good shape; one session on the VersaClimber will surprise you!

Laura C.
Elite distance Runner and Triathlete

Noel

A comprehensive ass kicking without getting hurt. Awesome for spiking your testosterone where it should be (fellas) and finishes you off with intervals so your next real life explosive effort is handled. The best, most reductive, not a cult, longest and shortest 30 minute workout you can do with nice people. just twice a week and after two months the fat ass i was becoming is no longer there.

Noel O.

Nancy

This is an outstanding gem for anyone looking to reach their next level of fitness. They are incredibly knowledgeable; they have not only pinned down the science behind weight loss and achieving fitness goals, but they are also experts in the field of achieving maximum sustainable power in a variety of sports. Very friendly and attentive staff. Great synergy in their strength and versa climber classes. Incredible value and very effective for leaning down and getting fitter.

Nancy K.

Peter

I have worked out at many gyms over the last 20 years, but I have to say Sirens and Titans is by far the best I have ever been to. What makes it so good? Well, the Staff are very excellent, the equipment is first rate with some of the more eclectic machines you won't find in other gyms but won't be able to live without after they become part of your routine. But what really makes Sirens and Titans stand head and shoulders above the crowd is the way they train you. They train you to achieve your goals, they understand what you need to be working on and how best to build a program to train for a specific goal. Before I joined I had been working out for years, but I hadn't been training. There is a difference, and the difference in results are significant. Jacque and his team are first rate trainers and understand the underlying body mechanics behind the exercises you are doing and the reason why correct form on each exercise can be so important. I love this place. What more can I say?

Peter S.

Lynn

Working out at S and T is so rewarding. I feel tired when I arrive and fantastic when I leave. The encouragement from my coach is positive and educational. He explains how each exercise works the targeted body part. I highly recommend S and T to anyone who is interested in staying healthy and having fun!!! LOL

Lynn K.

Tom S

Jacques, the owner, has a passion and knowledge like no other trainer. He's an incredible teacher with limitless energy. Patient and motivating, he cares about every person that walks through the door. Old client or new. Most importantly, Jacques focuses on nutrition and eating real food. He educates clients on how to eat healthier because it's not about a temporary diet, but a sustainable lifestyle change.

The environment is inclusive and never intimidating, unlike most other gyms. Everyone is there to help you. Mark is the other trainer and he's great as well. He is passionate and knows his stuff. He and Jacques are very welcoming and mellow.

Sirens and Titans offers professional equipment, great facilities, and friendly trainers.

If you're an average person (like me) who wants Olympic-calibre training and facilities, choose S&TF.

If you care about your health, choose S&TF.

Just call or email Jacques.

Tom S.

Gabe

These guys are great, I've been looking for an efficient way to get in shape and this nails it. I go twice a week for 30/45 minutes a pop and am in better shape after a month than I've been in a long time. With this kinda low time commitment and quick result it's a perfect fit for me.

Gabriel M.

Transformative not only in fitness but nutrition as well. 30 mins a day to become your best. Small investment... great return!

NA S.

It's so refreshing to work with a trainer that is dialed into me achieving my goals. Jacques understands what an athlete needs and then tweaks the workouts to meet my goals. I am not a professional athlete, however, my sport is Outrigger Canoeing and my competition out there is fierce. I compete in solo and team races all around the US which brings in a lot of talent from around the world. I needed to get stronger and push myself both physically and mentally. Training at S&TF with Jacques has given me the confidence to lift heavier weight beyond what I thought was possible. With proper form and encouragement, I push myself harder and I surprise myself at every turn. I've added the FUBAR, VersaClimber classes to my training. The VersaClimber is the fastest and most effective cardio in training. In the short amount of time I've done the Versa Climber, it has elevated my training to the next level.

My training with Jacques at Sirens and Titans has been invaluable.

-Marla H.

Toyo S

“I’ve been working with Jacques at Sirens and Titans Fitness for over three years now and the improvement in my golf game has been substantial. At first, the obvious gains were in driving distance from 240-250 to 250-265. As time has gone on, I can say that there have been many more gains in many areas. Iron shot distances have improved, ball striking consistency, short game accuracy have all come around. And my ability to play more golf has been a welcome bonus. Just two weeks ago I was able to play 27 holes a day for four days. And recently, I’ve been fitted for heavier clubs which tap into my improved strength for more distance and accuracy. Overall, my ability to get into the proper positions, hold the proper positions at speed, and deliver more power into the ball have made me a better golfer than ever.” – Toyo S.

Ben A

“I am extremely grateful that I found Jacques and Alfonso at Sirens and Titans. They have tailored a specific regimen to my body and my goals that have greatly increased my performance, stamina, and overall fitness. After just a few months, I have noticed considerable improvements in balance and rotational mobility that have led to an easier feeling controlled swing and a 15-20 yard increase in distance. Strengthening my core and back has virtually eliminated the lower back pain I used to experience after long-range sessions. I have never been through a fitness program that has produced these kinds of results in my body and can't recommend them highly enough.” – Ben A.

Larry J

“I am an avid golfer, playing 2-3 times per week. Prior to coming to Sirens and Titans in 2017, I suffered from frequent low back soreness which I experienced only when playing golf. I had seen leading back specialists, worked extensively with Titleist Performance Institute trainers and other golf-specific workout specialists, and tried acupuncture. Nothing I tried made a difference…until I began working with Jacques and Alfonso. The diverse workouts are tailored to the needs of a golfer, and they’re never boring. Since I started working with Sirens and Titans, I am able to play pain-free, often multiple days in a row. In addition to my scheduled workouts, Jacques is always helpful in providing me with specific stretches or other workouts I can do on my own. While my wife isn’t a golfer, she works out with me at Sirens and Titans and has commented this is the only gym where she never wants to miss a workout. We’re thrilled with our experience with Jacques, Alfonso, and the Sirens and Titans team. If you’re a golfer, you owe it to yourself to check it out.” – Larry J.

Paul H

I want to let you know that I won the 65+ age group in my annual 20 mile race in Troy, Ohio this past Saturday. I finally beat the cyclist who has won the classification the last four years, and he is 69 and I am 73. I came in second to him the last two years. I beat him by 52 seconds. I came 6th place overall out of 333 cyclists. I firmly believe in incorporating your Maximum Overload principles I was able to achieve a 17.1 mph pace throughout the race. I want to thank you for responding to my original email which gave me the motivation and confidence to follow your program. Thank You!

– Paul H.

Here's what others have to say about us!

The best! The staff and trainers are awesome!

-Chris S.

Truly cutting edge, dynamic workout. Based in science not hype. Jens and Jacque are the real deal.

-Peter M.

Great workouts and great team. These guys go the extra mile to turn exercise into real training, and won't let you give up!

-Emily A.

Jacques is a great person to work with!

-Hilary

Love the personal touch!

-April

High quality, individual training and amazingly personalized diet insights. Well worth the time and money invested!

-Sabrina A.

I love the place!

-Ray B.

I totally love STF!

-Michelle D.

EXCELLENT PLACE TO WORK OUT AND BECOME KNOWLEDGEABLE ABOUT YOUR BODY AND MIND! (Emphasis theirs)

-Carrick D.

Success stories are what we do at Sirens & TitansHere are just a few

David Baar

David BaarProfessional Cyclist