Why Personal Training?

Our Individual Design Program serves a range of private clients with a wide variety of motivations for joining. Some reasons are straightforward like losing weight and getting fit, while others are seeking to accomplish personal and professional goals.

No matter what your goal, your Individual Design Coach is here to guide you to success.

Whether you’re looking to lose weight, increase strength, improve technique or prepare for a specific event, a more personal setting and an individually designed program means faster results.

Why should you start personal training?

• You haven't exercised for 6 months or more and want to kick start your fitness journey
• You have a previous injury or are at risk of injury and want to ensure proper movement patterns
• You want to build confidence in the gym or with specific movement patterns
• You want even faster results to achieve your goals

Why is Individual Design the evolution of personal training?

Our Individual Design Coaches are trained to deliver Personalized Fitness. Personalized Fitness is the best of Personal Training (an individualized workout and strong coach-client relationship), plus comprehensive assessment and consultation protocols, proper nourishment prescriptions and lifestyle coaching.

But, most importantly, Our Individual Design Coaches are trained to develop your autonomy, self-accountability and independence. Fitness is a lifelong commitment. While we hope to support you for as much of that journey as possible, our goal is to equip you with the tools you need to for lifelong success, with or without your coach.

If you are new to the gym or in need of some 1:1 support, your Individual Design Coach will teach you movement patterns, ensuring that you truly understand and are confident in your abilities. This way, you don’t need a personal trainer counting your reps forever, saving you hard earned money in the long run.

Our Individual Design Program

You will be working out in a private gym with a knowledgeable and motivating Individual Design Coach and a small group of fellow members. Rather than all doing the same workout, you’ll each have your very own personalized fitness program.

Individual Design vs Traditional Personal Training

Lets compare the traditional personal training method to the Individual Design Training method

THE TRADITIONAL PERSONAL TRAINING METHOD

You sign up for 3x per week personal training at $75 per session. Monthly fees can average $900! You’ll gain much needed 1:1 motivation and accountability, but after 3 months, do you really still need that same level of 1:1 attention?

After 3 months of being coached 1:1 most people should have more than enough knowledge, motivation, and confidence to get to the gym, safely perform movements and complete their workout, with ongoing support from a coach but without the need for a babysitter.

THE INDIVIDUAL DESIGN PERSONAL TRAINING METHOD

Individual Design clients work out in a private gym with a small group of fellow members. On certain days you’ll have an Individual Design Coach on the floor to ensure the safety and proper intensity of all members in the gym. The Individual Design Coach on the floor has access to each members personalized fitness program. So they can coach that days session and share feedback with the coach working 1:1 with that member.

All of our members work with a dedicated coach who looks at the big picture, designs their program and daily workouts, provides lifestyle and nutrition guidance, and meets with them for monthly consults to ensure progress - all at less than half the cost of Personal Training

Why is this the future? 

Because of this small group setting members don’t need to pay $900 plus a month to be coached at the gym 3x per week. An Individual Design membership is less than half of that, including access to a private gym and unlimited sessions with our coaches.

+ PRIVATE GYM ACCESS

Our gym is purpose built with the functional fitness equipment to meet the needs of all training goals.

+ PROFESSIONAL COACHING

The fitness industry is unregulated and full of low quality personal trainers. Our floor coaches are all educated through the OPEX Fitness System of Coaching and have 1000’s of hours experience.

+ NUTRITION

You’ll get nutrition and lifestyle coaching to maximize the 23 hours of the day you spend out of the gym. Our Coaches help you navigate daily choices to achieve your goals. Establishing healthy behaviors is the key to weight loss and muscle gain. Nutrition and lifestyle are the foundation to body composition changes.

+ ACCOUNTABILITY/MOTIVATION

You’ll be assigned your personal coach who will design your fitness program and guide you to success. Behind the scenes they will deliver your daily fitness and lifestyle program, keep you accountable, and be a source of education for you to rely on.

+ ASSESSMENT

We have a saying “Assess, don’t guess.” Whatever your goal, we need to measure where you’re at now and regularly reassess.. Your coach may assess your body composition, weight, hydration, visceral fat, strength, mobility, stability, aerobic fitness, anaerobic fitness, power, speed and more, depending on your goals.You and your coach will revisit assessments regularly to ensure that you are making progress and achieving the results that you want.

+ ATMOSPHERE & FUN

If you dread going to the gym or just find it boring, you’ll never make it part of your lifestyle. The coaches and fellow members keep your gym experience fun. You’ll get to know members quickly and enjoy our social events.

+ CONSULTATIONS

Every month you’ll sit down with your personal coach to discuss your progress. Your monthly consult is your time for honest conversations about nutrition, sleep, stress, and all things lifestyle. You and your coach will work to create a lifestyle that supports your results.

+ LONG TERM PROGRAMMING

After your assessment and consultation your personal coach will map out what the next 12 months might look for you. Each month they will refine that program and plan the specifics. This style of properly periodized training will be a big part of why you get the best results you’ve ever had. Long-term planning will also help keep you injury-free by balancing work and recovery. It’s a sad reality, but most personal trainers haven’t even planned their client’s next week, let alone the whole year. Your Individual Design Coach will design a fitness experience that will support your long-term health.

YOUR PERSONAL FITNESS COACH

We know your fitness goals are important to you but personal training can be expensive and unsustainable. Instead, make an investment in educating yourself, creating confidence and ultimately, independence. Together, we will work towards improving your health and fitness with systems and processes that you can apply forever.

Think of us as your fitness mentor.

Our Individual Design Coaches are among the best personal trainers in the world. They care about your success in and out of the gym.

Take the next step in your fitness journey.

RESULTS

Results are non-negotiable,

Fun is essential.

We treat you as a person, not a number. We find solutions for the things that are getting in the way of your goals. We help uncover the roadblocks you're facing, we design solutions for those pain points, and we make it fun and rewarding.

Hear what others are saying

Shanna M

I started 6 years ago with group classes at CFSB and got curious about ID when I realized I had goals that I wouldn't be able to achieve without intentional focus on those goals. I was sure I couldn't love anything more than the group classes. I was wrong. I definitely love it more. I love knowing that every bit of my training program is written purposefully for me, by my own coach, who understands my goals. I know if those goals change, so does my programming. I love that what I enjoy is taken into consideration, so that I have training days that are both effective and fun. I love that there is an efficient way for me to communicate with my coach. I love that even though I am not being coached during my workouts, coaches are available if and when questions arise.  I feel incredibly supported in the gym. And NOW I am sure there is nothing I could love more! 

Austin D

Individual design at CFSB has honestly changed my life. Regardless of the current goal in my life whether it be training for a marathon, getting stronger, getting leaner, etc. Brandon is able to program workouts and guide me in a way that helps me achieve my goals. It’s so nice to not have to research the methods or approaches I need to take, but just rely on the proven expertise he has as a coach. All I need to do is exactly as I’m told. I could not recommend Individual design enough to anyone regardless of your fitness experience or goals

Dawn L

I was frustrated over loosing my hair and suffering from unexplained bruising. I am a nurse and tried everything I could think of to resolve my issues with no success. I had poor flexibility and a history of knee problems. All of these issues were dramatically affecting my quality of life. I started with individual design to accommodate my inflexibility. Wow what a difference. I have someone who will listen and guide me. I also started working with the nutrition program through CrossFit South Bend. My hair is growing back. My bruising has subsided and I have energy again. My job as a Cardiac Nurse is physically taxing. Working 12 hour days requires my health to be solid. I am fortunate to have found these programs to help me live my life with optimal quality.

Why Short-term Fitness and Nutrition Challenges Don’t Work, Where to Start with Lifestyle Change, and Our Advice for Thinking about Fitness and Health Leading into the New Year

Why are people attracted to short-term fitness and nutrition challenges vs. a more sustainable approach?

You’ve likely heard of them. 75 Hard, Whole30, the 21-day Detox, and other short-term fitness/nutrition challenges are calling for your attention and shining a light on struggles you may be experiencing with your fitness and nutrition. Especially before the start of the new year because you feel like we get a fresh start. Why are these so popular and appealing to people? What are the benefits and drawbacks of these? 

Short answer, these are popular because they’re sexy. 

These challenges usually involve some sort of extreme change and have an exciting “rip the band-aid off” or “jump all-in” feel to them. It's the start of something that you think will get you what you want - whether that’s weight loss, increased muscle mass, better energy, etc. “New you,” they say. 

It’s also a way to “out-source” your health/fitness boundaries. It gives you a reason to say no to alcohol, sweets, etc, “because you are doing _____ challenge.” However, in the absence of a challenge, it can feel more challenging to exercise your health boundaries. 

Our biggest quam with these is that challenges, by their nature, have an end-point. They’re short-term. Our question is, then, what do you do when you’re done? What happens on day 76 of the 75 day Hard Challenge? Day 31 of a Whole30? 

Now don’t get us wrong, these challenges can and do get people results results - but how do you plan on sustaining these results for the long haul? 

If you’re wanting to do some sort of challenge, like the Whole30, which we believe can be very beneficial and insightful for individuals on their health journey, here’s how we recommend going about it:

• Have an “on-ramp” phase - Take 4-8 weeks getting prepared and building in habits and some of the behaviors that are involved in the challenge, one at a time. For example, you could start by having a consistent grocery shopping day/time. Or by taking out processed foods. Or drinking more water. Or eating more whole-food meals than you did last week. Or having consistent meal times. Or going to the gym 2-3x/week.

• Have an off-ramp phase - take 4-8 weeks of phasing out of the challenge, instead of going for as much pizza, beer, and ice-cream as you can handle the day after. Keep the behaviors in place that you want to continue. Maybe add in one “yellow light” food at a time to see how you respond and feel before going for all the “red light” foods at once. Or instead of being 100% perfect with the plan you were on, aim for 80-90% of your meals to look like they did during the challenge, to give you room for flexibility and a more sustainable approach to living. 

If we had to pick one simple lifestyle behavior change for people to focus on, what would we choose?

Sleep, nutrition (quality and quantity), food hygiene, sun exposure, movement, hydration, are all important to living a healthy life. If we had to choose ONE for people to focus on, what would we choose?

Brandon - Rhythm. Do you have consistency in your schedule? Your sleep-wake time? Your meals? Your training? Etc. It’s difficult to “add in” or adjust positive behaviors if you don’t have a consistent rhythm to your days. Once this is in place, inputting behaviors that are the “lowest hanging fruit” become much more realistic for that person to be consistent with. 

Carl - If he had to choose one, sleep would be the behavior he would initially recommend improving. Circadian rhythm, having an optimally hormone profile, daily energy, mental acuity, recovery from workouts, and more - all greatly hinge on quality sleep. 

Justin - Alignment. Get clear on your intentions. Why do you want to get healthy? What do you need to do that aligns with this? Choose one that you feel capable and confident in executing on and build from there.

Robby - If he were to create an objective pyramid, mental-emotional/stress reduction would be the base, then sleep, nutrition, hydration, fitness, and supplementation. That being said, it depends on where the person is willing to start. Robby recommends asking yourself what would be the easiest for you to start incorporating into your life? This will likely create a domino effect in other positive behaviors. 

What is our advice for thinking about health and fitness changes for the new year? 

• Pay more attention to the past. Reflect on what worked well and why? What did not work, and why not? Did you set any goals? Did you achieve them? Why or why not? Look at your behaviors - were these in line with what you set out to do? If not, what did you choose to do instead? What was that serving for you? 

• Reflect on your mortality for clarity and direction. What do you want people to say about how you lived your life at your funeral? From there, define what roles will be most important to you. Recognize that yourself as an Individual is a role - and that taking care of yourself (health and fitness) is a necessary piece in you living out your roles effectively. Determine what goals you can set now that will help move you towards that aim. 

• Focus on habits, not outcomes. For example, say you want to squat 300 pounds. Rather than solely focussing on that as the goal, focus your attention and energy on doing the things that will get you there. For example, this could be getting to the gym 4x/week, having consistent meal times, sleeping 7+ hours most nights, etc. As a plus to this, the habits you build will be with you long-term, unlike the outcome. At a certain point, there won’t be “more to do” so to speak with your fitness or health. So what do you do when you’ve lost all the weight you need to lose, or have passed your peak in strength and endurance capacity? You keep the habits you’ve built and fight against the slow decline.
  
• Start with why. You may have identified some goals - but have you asked yourself why you want these? Have you asked why 5 times? 7 times? Doing this will bring you to the “root” of why this goal is important to you, or what you will get from achieving this. For example, someone wants to lose weight. Well why do they want to lose weight? Because they want to be healthier. Why do they want to be healthier? Because they want to be able to play with my grandchildren when they are older. Keep asking why, and eventually, you’ll find something more than surface level, something that means something to you on an emotional level. Keeping this “why” in mind can help you stay the course when you encounter challenges along the path leading to your goals. 

Want to speak with a professional coach today about your goals? Click here and we'd love to set up a free chat.

12/12/2022 - Monday
Coach Notes:
Week 12

Warmup:
Coaches Choice

A. Back Squat
20 Minutes to warm up and finish

2-2-2-2; rest as needed

If you're new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x7-10/side; 0:60 btwn sides

C. Accessory Work -15 min cap
Offset Front Rack DB Step Up; x6-8/side; rest 30s/30s
Three Point DB Row; x6-8/side; 30s/30s
x 2-3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

12/13/2022 - Tuesday
A. MAP 10
8 Rounds
60s Bike
60s Single Unders
60s to hit 30-45s Passive Hang, vary grips as you go
60s Bike
60s Single Unders
60s to hit 20s/side Single Leg Glute Bridge Hold

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

12/14/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up Pace
3 Sets - 10 minute cap
0.5/ 0.3mi Bike
10 LIGHT Alt Crossbody KB/ DB RDL
10 Alt Plank Rotations

B. 12 Min EMOM
min 1: 15 DB/KB DL
min 2: 12 Dual Hang DB/KB Power Clean
min 3: 9 DB/KB Push Press

• Use same weight across all 3 movements per round
  ** May build round to round but make sure that all 3 movements can be kept unbroken

*if equipment is an issue, we'll do 4 sets with a partner who is using the same weight - I go, you go

C. 5 Rounds @ steady effort - 15 Minute Cap
300/ 200m Row OR 20/16 Cal Bike
5 Burpees
15 Unbkn Russian KBS, you pick the weight
5 Burpees

*If you're swinging 70/55 UB, you can use a rower

• scale to No Pushup Burpees if upper body is too much of a limiter

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

12/15/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
3 Rounds
30s Burpees
60s Step Up
30s No Push Up Burpee
60s Run (10yds at a time)
+
rest/walk 6 Minutes
x 3 Sets

12/16/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
20 Minutes to warm up and finish

2-2-2-2; rest as needed

If you're new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
15 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 5-5-3-3; 2:00-3:00 rest

If you're new(er) to training, practice 6-8s with 90-120s rest through the 20 minutes

C. Accessory Work - 15 Minute Cap
Single Arm Half Kneeling DB Press; x6-8/side; 30s/30s
Single Arm Crossbody DB RDL; x6-8/side; 30s/30s
x 2-3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

12/17/2022 - Saturday
A. 12 Days of Xmas WOD
Surprise Wod!

12/18/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Bike
1:30 Rest
3 Minute Row
1:30 Rest
3 Minute Run
1:30 Rest
3 Minute Bike
5 Minute Rest
x 2 Sets

Work on consistency here

12/05/2022 - Monday
Coach Notes:
Week 10

Warmup:
Coaches Choice

A. Back Squat
17 Minutes to warm up and finish

3-3-3-3; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3x7-10/side; 0:60 btwn sides

C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x8-10/side; 60s/60s
Three Point DB Row; x8-10/side; 60s/60s
x 3 Sets

Cool Down:
10x90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale

12/06/2022 - Tuesday
A. MAP 10
5 Sets
2:00 Row
1:00 Bear Crawl
2:00 Bike
1:00 Single Unders
2:00 Run
1:00 (30s Side Plank/side)

Conversational, easy pace

Cool Down:
10x90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale

12/07/2022 - Wednesday
Warmup:
Get right into it

A. Warm Up Pace
4 Rounds or 10 minutes - whichever comes first
200yd Run (10yd at a time)
8 Alt Plank KB/ DB Pull Throughs, LIGHT
12 Band Good Mornings

B. 3 Sets
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
2:00-3:00 rest

*14 Minute Cap here

• May build on DB as you go
  ** Scale pushups to Bench or Barbell if needed to ensure perfect positions throughout
  *keep everything unbroken and smooth

C. 12 min @ Steady Effort
15/12 Row or Bike
9 Box Jump Overs, 24/20"
6/side Single Arm DB/KB Push Press @ moderate weights

If you're jumping for the 24/20" BJO, choose a rower

Cool Down:
5-10 Minute Easy Bike or Walk
+
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

12/08/2022 - Thursday
Warmup:
Coaches choice

A. MAP 7 - Mixed
45s @ each
Alternating DB Hang Muscle Snatch *light to moderate
No Push Up Burpee
Step Ups
Run (10yd intervals)
x 3 Sets
rest 5 minutes
x 3 Sets

12/09/2022 - Friday
Warmup:
Coaches choice

A. Deadlift
3-3-3-3; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank

B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2x45# plates under top of bench

1011; 6-6-4-4; 2:00-3:00 rest

C. Accessory Work - 18 Minute Cap
Single Arm Half Kneeling DB Press; x8-10/side; 30s/60s
Single Arm Crossbody DB RDL; x8-10/side; 30s/60s
x 3 Sets

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

12/10/2022 - Saturday
Warmup:
Get right into it

A. Warm Up Pace
3 Rounds or 8 Minutes - whichever comes first
15/ 12 Bike Cals
10 Jumping Air squat
5/side Single Arm Band Row, 2" pause @ end of pull

B. Every 90s x 12 Minutes (4 total sets)
Evens: 30yd/ Side Single Arm KB/ DB Farmers Carry, you pick weight

Odds: 30s Goblet Russian Step Ups @ moderate weights and at a box height that you're comfortable with

• goal is even reps on all 4 sets

C. 4 Sets
3 Minutes to perform
4-6 Strict Pull Ups or Ring Rows
30s Goblet Wall Sit
4-6 Strict Pull Ups or Ring Rows
Bike in remaining time
3 Minute Rest

Goal is even reps for cals for the bike

Cool Down:
10x90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale

12/11/2022 - Sunday
Warmup:
No warm up needed - just set up and go

A. MAP 5
3 Minute Run
1:45 Rest
3 Minute Row
1:45 Rest
3 Minute Bike
1:45 Rest
3 Minute Run
5 Minute Rest
x 2 Sets

Work on consistency here