Why two sessions a week works
Strength comes from repeating the same key movements with a little more load over time. Two sessions a week is enough to do that for every major movement pattern, and it is a schedule you can keep during busy weeks, travel and deadlines. Consistency beats volume.
What each session should include
- A short mobility warm-up for the hips, shoulders and upper back, the areas a desk tightens most.
- One lower body strength movement: a squat or a deadlift variation.
- One upper body push and one pull: a press and a row.
- A loaded carry to finish. Carries train grip, posture and your core at the same time.
That is the whole plan. Your coach adjusts the exercises, load and rest to your body and your goals.
Make the time non-negotiable
The biggest predictor of progress is not the program. It is whether you show up. Book the same two slots every week and treat them like a meeting you cannot move. At Brainstorm Fitness, sessions are by appointment, so your slot is held and your coach is expecting you.
Undo what the desk is doing
Long hours sitting shorten the hip flexors and round the upper back. Adding a few minutes of mobility work before each session, and a short walk on the days in between, goes a long way toward easing the stiffness many people feel by Friday.
Personal Training or Group Training?
Personal Training works best if you need maximum flexibility in scheduling or want a plan built entirely around you. Group Training works best if you like a fixed class time and training alongside other people. Both are coached by the same team: George-Anthony, Omar, Melissa and Julia.
Training near Downtown, Hillcrest and Balboa Park
Brainstorm Fitness is at 3425 Fifth Ave, Unit 4, in Bankers Hill, a few minutes from Downtown San Diego, Hillcrest, Mission Hills and Little Italy, with street parking on Fifth. Training is by appointment, Monday to Friday 6am to 9pm and Saturday 8am to 4pm. Start with a No Sweat Intro and we will find two slots that fit your week.
Common questions
Tell us what you need
Book a No Sweat Intro. Sit down with a coach, no workout required, and leave with a plan.
Book a No Sweat Intro