Functional fitness that is effective, fun, and safe!
At 613 Fitness, we integrate a variety of advanced training methodologies to provide our clients with comprehensive and effective fitness solutions. Here's an overview of the specialized certifications and tools we utilize.
Functional Fitness and Body Building
We embrace the use of full body movements in a format of strength and conditioning that often uses high-intensity interval training (HIIT). We encourage athletes to work at appropriate levels for their skill and conditioning, basing many outputs on rating of perceived effort (RPE) rather than absolute numbers. We want our athletes to progress safely and remain injury-free. This approach ensures longterm progress, allowing for goal attainment throughout one’s life. We use many standard strength exercises, as well as functional body building techniques (it’s okay to look good if you’re fit). Many of our coaches have attended CrossFit courses, which provide foundational knowledge in CrossFit's methodology, focusing on essential movements, programming, and coaching to enhance fitness and performance; however, we always provide multiple levels of programming to suit every athlete, and we focus on progressive, safe movement rather than rigid adherence to competitive movement standards.
Pain-Free Performance Specialist Certification (PPSC)
You shouldn’t be in pain! Discomfort is necessary as you add various physical demands, but not pain. The PPSC is a program designed for fitness professionals to master injury prevention strategies, optimizing client fitness and performance while addressing common pain and dysfunction issues.
Girls Gone Strong (GGS)
Women’s health is no longer in the shadows. We recognize that there are important differences between the sexes that need to be considered for women to excel in fitness and achieve holistic health. GGS is a certification program dedicated to women's health and fitness, covering topics such as body image, hormonal health, and pre- and postnatal training, empowering coaches to support women effectively.
Functional Range Conditioning (FRC)
Good mobility is essential for effective technique, pain-free training, and prevention of injuries. We seek to build functional range of motion (fROM) in our athletes, not just flexibility. Being flexible without good function and end-range strength actually leads to injury rather than preventing it. One of the fROM approaches that we us is FRC, which is a comprehensive joint training system focusing on mobility development, joint strength, and body control, aiming to maximize movement potential safely and effectively.
CHEK Institute Systems
Holistic Lifestyle Coaching looks at the whole person—sleep, stress, nutrition, movement, and mindset—to identify what’s holding you back and create a personalized plan to support your health and performance. It’s especially effective for those dealing with chronic stress, low energy, or inconsistent progress. The goal is to build lasting change from the inside out.
Scientific Core Conditioning is a targeted approach to core training that focuses on the deep muscles responsible for stability, posture, and movement efficiency. This method is used to improve function, reduce pain, and build a strong foundation for all types of training—from everyday movement to athletic performance.
Functional Movement Screen (FMS)
The FMS is a screening tool used to identify limitations or asymmetries in seven fundamental movement patterns, providing valuable information to create effective training and programming decisions.
Isometrics
Stability is an essential precursor to effective movement, and strength is required throughout our kinetic chain, not just in the muscles. Our programming incorporates holds to enhance stability and end-range strength, and Coach Paul uses isometrics for both rehabilitation and high performance. One of the tools used is Isophit, which is a leading manufacturer of isometric strength training equipment, engineered to deliver superior results in sports performance and functional health, enhancing muscle, bone, and tendon strength.
By incorporating these diverse training modalities, 613 Fitness ensures a holistic approach to health, addressing physical, social, and emotional well-being to help clients achieve their fitness goals safely and effectively.