Fitness programs cover everything from strength and conditioning to weight loss to yoga and mobility. Some require gym access or specialized equipment, some need nothing except you. But all require a plan, a commitment and hard work. To start your fitness journey,


Regardless of your age or athletic prreferences, the significance of strength training cannot be overstated. This fundamental aspect of fitness is the key to enhancing flexibility, mobility, overall performance, and minimizing the risk of injuries. In our dedicated strength section, we celebrate the transformative benefits of strength training and offer a diverse range of programs suitable for individuals of all abilities.

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Fitness for Weight Loss

If you have decided that you need to lose weight for your health or overall fitness, here are some guidelines to help you achieve your goals.

Commit to regular workouts – a blend of cardio and strength training will help you shed pounds and inches. The cardio burns fat and calories, while strength training builds lean muscle tissue, which burns more calories—even at rest—than fat tissue.

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Muscle Building

The technical term for muscle building or muscle growth is hypertrophy. Hypertrophy-Specific Training (HST) is a type of training designed to increase the cross-sectional area of the muscles (make you bigger). Even though the purpose of most HST programs is not strength, you can be sure there will be some strength gains that come along with increasing muscle size…

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Adaptive Fitness

All athletes must work to overcome obstacles to build strength and resiliency. Athletes with combat injuries may face more than most, but there’s always a way to get stronger and fitter. As you explore modification, adaptation and scaling options in this section, consider: SAFETY IS CRITICAL – push yourself but make smart choices to avoid […]

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Bodyweight/No Equipment

Bodyweight workouts are great for many reasons. They are free, require no equipment, and offer awesome fitness gains in short durations. Bodyweight workouts combine cardio and strength training and regardless of your fitness level, they can be very challenging.

Check out some of our favorite bodyweight workouts…

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TRX/Suspension Training

Initially created by Navy Seals looking for a way to work out overseas, suspension training or TRX uses a single anchor point (a door, wall, ceiling, or specially designed mount), and your body weight to perform a variety of exercises to work your entire body in brand new ways.

Suspension training is portable – as long as you have a place to hang it, you can train anywhere.

There is almost an unlimited combination of exercises to keep your workouts fresh and challenging…

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CrossFit founder and CEO Greg Glassman states that CrossFit is a “constantly varied, high-intensity functional movement.” CrossFit combines interval training, gymnastics, and Olympic weightlifting into a functional program that can be scaled up or down for anyone, regardless of age or fitness level.

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Band Training

Versatile and effective resistance bands offer a transformative fitness experience suitable for individuals of all fitness levels. Whether you’re a fitness enthusiast or seeking rehabilitation, these stretchable bands cater to your unique needs, delivering tailored workouts and therapeutic benefits.

At the heart of bands lies an array of possibilities – a low-cost and space-saving solution to achieving your desired fitness level. From muscle toning to strength building, flexibility improvement to injury recovery, bands empower you with an expansive range of exercises that can be adapted to any environment.

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Powerlifting is a sport comprised of three lifts: the Squat, Bench Press, and Deadlift. Powerlifting competitions may be comprised of one, two, or all three of the lifting disciplines. Athletes are categorized by sex, age, and body weight. Each competitor is allowed three attempts at each lift, with the best lift in each discipline added to their total. The lifter with the highest total is the winner. In cases where two or more lifters achieve the same total, the person with the lightest body weight wins…

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Veteran Strongman


In the 19th century, the term strongman referred to an exhibitor of strength or similar circus performers who performed feats of strength. In modern times strongman competitions, have grown in popularity and can be found in every state and across the world.

These competitions usually have 5-7 events in which the competitors have to move the highest weights possible, the winner being the one having the highest tally across all events…

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Olympic Weightlifting

Olympic weightlifting or weightlifting, is a sport where the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates. The two competition lifts for weightlifting are the snatch and the clean and Jerk. Each weightlifter receives three attempts in each lift and the combined total of the highest two successful lifts determines the overall result within a bodyweight category. Bodyweight categories are different for male and female competitors…

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Kettlebell (KB) training is a low-cost, highly-efficient, space-saving, fat-burning way to train. Besides bodyweight training, KB training has got to be one of the best, most affordable options for starting training. One could begin KB training for a one-time investment under $50.

With such little equipment, training doesn’t require a large area. KB training is fantastic for increasing grip strength, shredding fat, improving body composition, and increasing overall strength…

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HIIT High Intensity Impact Training

High-Intensity Interval Training (HIIT) is easily one of the most efficient methods of getting stronger while shredding fat. HIIT workouts generally involve short bursts of various exercises performed at high intensity while minimizing rest time in between movements. HIIT workouts speed up the body’s metabolism which aids in fat loss. Your body will actually continue to burn calories even after you have finished your workout; this is what’s known as the “afterburn effect.” The body’s demand for oxygen post-workout in order to aid in the recovery process is what leads to this phenomenon…

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Running and jogging are time-tested forms of invigorating aerobic exercise that offer many physical and mental benefits. From bolstering cardiovascular strength to enhancing metabolic conditioning, running provides a holistic workout experience that uplifts your entire well-being. Delve into the world of running, and experience the famed “runner’s high” euphoria as it infuses you with a sense of profound mental well-being. The beauty of running lies in its simplicity, as it requires no specialized equipment, with a good pair of shoes being the sole essential…

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Core Training

Here we focus on strengthening and conditioning the vital core muscles that envelop the center of your body. This essential group includes the abdomen, hips, pelvis, and lower back, all of which play a crucial role in safeguarding the spine and providing stability and balance during movement.

Our core training programs are thoughtfully designed to nurture and elevate this central powerhouse, setting the foundation for improved athletic performance and everyday functionality. By engaging in various exercises targeting these core muscles, you’ll experience enhanced core strength, improved posture, and a reduced risk of injuries…

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Pre and Post-Natal Fitness

Pre and Postnatal Fitness

Discover a wealth of healthy ways to support your physical fitness journey throughout the transformative phases of pregnancy. Embracing the pre and postnatal periods requires unique considerations, as your body undergoes significant changes. In this comprehensive section, we delve into tailored fitness routines and expert guidance to help you navigate this remarkable journey with confidence and care…

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Alternative Disciplines

Experience the thrill of breaking a sweat and achieving daily triumphs for your physical and mental well-being. Discover the diverse world of alternative fitness disciplines that go beyond the ordinary workout routines. Whether it’s the precision of golfing, the exhilaration of skydiving, the challenges of mountain climbing, the grace of martial arts, or any activity that gets you moving, this section is your gateway to the unconventional and exciting side of fitness. Here, we celebrate all forms of physical activity that might not fit neatly into our other sections but contribute immensely to your overall health…

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Hammers, Clubs & Maces

Welcome to our dynamic hammers, clubs, and maces fitness section, where we harness the strength of real-life movements to sculpt and fortify your entire body. These ancient training tools offer a unique and effective approach to building strength, endurance, and functional fitness. By engaging in fluid and dynamic movements, you activate multiple muscle groups simultaneously, enhancing your overall physical prowess. Whether you’re a seasoned fitness enthusiast or a newcomer seeking innovative training methods, our curated selection of exercises and expert guidance will empower you on your path to peak performance…

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Preparing for and recovering from a workout is as important as the workout itself. If you want to maximize the benefits of your fitness program and minimize risks of injury, warming up and breathing properly while moving fluidly through your fullest range of motion is essential. Getting plenty of rest and understanding your body’s need for recovery are also critical to long-term sustained fitness and health. As you demand more and more of your body, you’ll need to remember…

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In the realm of fitness, understanding how to breathe and brace correctly holds paramount importance. Mastering these techniques is a vital skill that enables you to minimize energy leaks during loaded movements, safeguard your back from potential injuries, and facilitate efficient energy transfer essential for safe and effective weightlifting. In our dedicated breathing and bracing fitness section, we delve into the intricacies of these practices, providing comprehensive guidance and expert tips…

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For all athletes alike, stretching is an essential part of any workout. Stretching allows your body to properly warm up and relax your body in preparation for activity or recovery. It focuses on flexibility by lengthening muscle strands & allows healthy range of motion in your joints. Other benefits include stress relief, increased circulation, better posture and increased athletic performance. With out stretching, your muscles become shortened and tight; leaving room for injury to occur during activity. To keep your muscles healthy and dependable, try these helpful link and get to stretching…

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In Between

In the realm of fitness, the time between workout sessions offers a golden opportunity to invest in your overall well-being. Utilizing this in-between period wisely can significantly enhance your physical and mental recovery. Soft tissue work, such as foam rolling and using a lacrosse ball, plays a crucial role in nurturing your body’s relaxation and recovery. By engaging these practices, you activate your parasympathetic nervous system, promoting a sense of calm and aiding in unwinding after a long day…

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Of all the methods of recovery to help mitigate cumulative fatigue, sleep trumps them all. Lack of sleep will inevitably lead to a decrease in performance and an increase in cortisol, and a decrease in testosterone. Sub-optimal sleep also leads to fat gain and weight loss (in the form of muscle)! Most athletes generally need 8 hours of quality sleep/night; however, everyone is different, and some people do just fine with 6, while others need 10. You should sleep the appropriate amount to where you feel rested and able to train again; you will not always feel pumped to go to the gym…

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No matter how much preparation, foam rolling, and proper movement patterns you apply, if you are consistently training hard, your chances of getting injured at some point during your fitness career are high. In a 2017 study by Stronger by Science, roughly ⅔ of all men polled had suffered at least one acute injury in their lifting career, while ½ of all women suffered an acute injury during theirs. If you do get injured make sure and seek the appropriate medical attention, adjust your goals, continue to train around your injury, and seek the emotional support of members of your gym and the CAL community.

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