Our Services
"Transform your fitness journey with Phit Nation's specialized services. From military-specific training to personalized group fitness classes like yoga and strength training, we’re dedicated to helping you reach your peak performance. Our expert team offers tailored programs to enhance strength, endurance, and overall well-being for military personnel and their families. Pricing varies based on your specific needs, and location. Please contact us to discuss your goals and get personalized pricing details. Book your session today and experience training that empowers you to be your best."
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One-on-one training sessions
Semi-private training (three - four people)
Online or virtual training options
Customized workout plans based on individual fitness levels
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Outdoor sessions on open fields or obstacle courses
Indoor training in state-of-the-art military base gyms
Virtual boot camps and challenges
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Obstacle course training
Endurance exercises
Functional strength workouts (e.g., battle rope exercises, sandbag lifts)
Combat readiness conditioning
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Injury prevention techniques
Mobility and flexibility training
Stress management and mental health support
Recovery protocols and stretching routines
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Meal plans customized for military lifestyle and fitness goals
Nutritional counseling for weight management and performance enhancement
Supplement recommendations
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Holistic approaches to fitness, recovery, and lifestyle
Personalized health optimization strategies for sustainable fitness
Specialized support for post-injury rehabilitation and performance enhancement
Beginner Classes
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Yoga for Flexibility and Recovery: Focuses on gentle stretching and mobility, perfect for those new to fitness or in need of recovery.
Core Conditioning (Intro): Basic core exercises aimed at building foundational strength and stability. Light intensity, suitable for those building their core from scratch.
TRX Suspension Training (Intro): Bodyweight exercises with adjustable difficulty. Beginners can start with simpler movements and gradually increase intensity.
Strength Training (Foundational): Focuses on learning proper technique with lighter weights, perfect for beginners to develop strength safely.
SPIN (Intro): Lower-intensity spin classes, helping beginners build cardiovascular endurance and lower-body strength without high-intensity sprints.
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For those new to fitness or returning after a long break, we recommend starting slow and building consistency. Beginner-level sessions typically last 30-45 minutes, focusing on foundational exercises and proper form to prevent injury. We suggest training 2-3 times per week, allowing time for the body to adapt and recover.
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Note: Pricing will vary based on location and individual needs. Please reach out to us for personalized pricing information.
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Using the data from these assessments, participants are divided into beginner, intermediate, or advanced classes. This ensures that each individual receives the appropriate level of intensity, guidance, and progression, reducing the risk of injury and improving training outcomes.
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Each class is designed according to the average fitness level of the group, with scalable options provided to accommodate the needs of individuals within each class.
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Focus on improving stability, balance, and foundational strength. Exercises emphasize proper form and controlled movement.
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Incorporates moderate-to-heavy lifting and more complex movements to enhance strength and endurance.
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High-intensity, explosive exercises are used to maximize power and athletic performance.
Intermediate Classes
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HIIT (Moderate): Moderate-intensity intervals to build endurance and strength. Suitable for those familiar with exercise but not ready for intense HIIT yet.
Boot Camp (Intermediate): Combines strength, agility, and cardio with a moderate intensity, ideal for people with a fitness base.
Functional Fitness (Moderate): Focuses on moderately challenging exercises like kettlebell swings, deadlifts, and moderate cardio, building on functional movement.
SPIN (Intermediate): Involves more intense cycling sessions, combining climbs and sprints with recovery intervals to challenge cardiovascular health.
TRX Suspension Training (Intermediate): Builds on the foundational movements, incorporating more complex exercises for increased strength and stability.
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If you've built a solid fitness base and are ready to challenge yourself further, our intermediate-level training is ideal. Sessions typically last 45-60 minutes and include a mix of strength training, cardio, and endurance exercises. We recommend training 3-4 times per week to continue improving strength, agility, and overall fitness.
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Note: Pricing will vary based on location and individual needs. Please reach out to us for personalized pricing information.
Comprehensive Baseline Assessments and Class Placement
At Phit Nation, we take a science-based approach to fitness, utilizing a combination of the NASM OPT Model and a series of structured assessments to place each participant in the class level that best suits their current abilities and goals. This method ensures safety, maximizes individual progress, and creates a tailored experience even in a group setting. Here’s how we implement our assessment protocol:
Adaptive Group Programming Based on Assessments
Implementing the OPT Model in a Group Setting
Advanced Classes
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HIIT (High-Intensity): Short bursts of extreme exercise followed by minimal recovery. This is ideal for those who have mastered the basics and are looking to push their limits.
Boot Camp (Advanced): Intense military-style training sessions involving compound movements, heavy weights, and high-intensity cardio.
Combat Fitness: Incorporates martial arts techniques, speed drills, and intense cardio. This is highly demanding, both physically and mentally, and is best suited for highly fit individuals.
Endurance Training: Long-duration cardio and strength workouts for building extreme stamina. This is great for military personnel preparing for endurance-based challenges.
Strength Training (Advanced): Focuses on heavy lifting, including complex compound lifts like deadlifts, squats, and bench presses. Suitable for those with significant strength training experience.
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Designed for those with experience and a high level of fitness, our advanced sessions are intense and results-driven. These workouts usually last 60-75 minutes and focus on high-intensity interval training (HIIT), advanced strength conditioning, and specialized techniques. Training 4-5 times per week is recommended to maximize performance and achieve peak physical condition.
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Note: Pricing will vary based on location and individual needs. Please reach out to us for personalized pricing information.
Initial Baseline Assessments for Accurate Placement
Overhead Squat Assessment: We begin with an overhead squat assessment to identify any muscular imbalances, joint limitations, or posture issues. This helps us determine the appropriate starting point for each participant.
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3-Minute Step Test: Evaluates cardiovascular efficiency and recovery rate.
1-Minute Jumping Jacks: Assesses cardiovascular endurance and coordination.
1-Mile Run (if capable): Measures aerobic capacity and stamina.
500M Row: Tests cardiovascular strength and endurance for those who prefer or require low-impact options.
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Push-Ups (1 Minute): Tests upper body endurance and form.
Squats (1 Minute): Measures lower body endurance and movement quality.
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1-Rep Max Bench Press, Squat, and Row: Evaluates maximum strength and power capabilities.
Deadlift (if applicable): Assesses functional strength and overall power, adjusted for participant readiness and experience.
Ensuring Safety and Progression
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Instructors monitor participants throughout each session, ensuring proper form and making real-time adjustments as needed.
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Each class is designed according to the average fitness level of the group, with scalable options provided to accommodate the needs of individuals within each class.
