Additional menu

The Training Studio

The Training Studio

Weekend Warrior Program

We are very excited to launch our new and improved Weekend Warrior program. The new program now has two very important components: the online/in-home version and the Saturday morning (8am) Weekend Warrior PLUS version. This version will use the same workout as the online version with some bonus exercises added on.

This Weekend Warrior Plus workout session is also our only option for the general public to try out a class. Help us spread the word. This is a great opportunity to get a sample of what we do without getting too complex with specific movement patterns. Tell all your friends!

Ok, enough chit chat, here is the Weekend Warrior Workout. Coach Foland has created an extensive series of videos to reinforce proper form and execution. You can watch a video that shows the entire workout at once and also a series of videos that gives more detail on each specific exercise. We have provided both a YOUTUBE version and a VIMEO version.

Enjoy!

3 Rounds: Push Ups, Air Squats & Plank

*Do each movement until almost failure before moving on to the next movement

3 Rounds: Dips, Stationary Lunge (both sides) & Plank

*Do each movement until almost failure before moving on to the next movement

The Full Video:https://youtu.be/X4i07Nv7R_4 / https://vimeo.com/309363640

Movement Videos:

Push Ups – https://youtu.be/J_kEemxIZeU / https://vimeo.com/309364772

Air Squats – https://youtu.be/3-eU1fxJgKo / https://vimeo.com/309365497

Plank – https://youtu.be/nsp-M3gn08I / https://vimeo.com/309364952

Dips – https://youtu.be/FKH9Ne5vOQU / https://vimeo.com/309365188

Stationary Lunges – https://youtu.be/6SymZWaqOlg / https://vimeo.com/309364146

Plank – https://youtu.be/nsp-M3gn08I / https://vimeo.com/309364952

Enjoy your day!

Dale T. Benedict

Do You Follow Us?

We have some exciting new things in store for all of our social media and email followers.

  • We are bringing back the very popular Weekend Warrior workouts.  These workouts are designed to be used during times of travel or when you are just too busy to make it to the gym.  The enhanced version of our previous program is now a series of videos.  Keep an eye out for them starting very soon.
  • 75 Nutrition 25 Exercise has also agreed to provide exciting new healthy recipes and cooking tips on a regular basis.
  • You can also expect some fitness tips and lifestyle recommendations that will help you become a healthier person.  These tips will help you learn how to challenge yourself by stepping outside your comfort zone.

We are not going to fill your inbox with email after email after email.  Instead, we plan to distribute all of these workouts, recipes, tips and challenges through all of our social media avenues.  My recommendation would be to follow us on the channel you frequent the most.  But, if you don’t want to miss anything, follow us on all options available.

Here is how you can stay in touch:

We have plenty of options.

Spread this wealth of knowledge.  Tell all of your friends to also follow us.  We want to share the good word of FITNESS to as many people as possible.

Thank you for reading our blog.

Have an awesome day!

Dale T. Benedict

President/Founder – The Training Studio

It’s the little things that count

I remember learning a new language when I was in school. I remember being completely overwhelmed on that first day of Spanish class. I couldn’t believe I was expected to listen to, comprehend, and respond in another language.

That seemed like a tall order considering I knew exactly one Spanish word at the time: hola.

But somehow that teacher was right. By the end of my freshman year I could order some food, talk about the weather, and have a basic conversation with my classmates.

When you start out on any new project, it can definitely feel overwhelming. If you focus only on the end result, it can seem like it’s really far away… like you’ll never get there.

This is how I felt that first day of class. Like a baby learning to walk. We all have to start somewhere.

The key to reaching any goal is to take one small step at a time, and celebrate when you accomplish it.

You probably don’t think about it this way – most people don’t – but you make thousands of little tiny decisions throughout your day. From whether or not to open your eyes in the morning or keep on lying there with them shut, to deciding it’s time to get out of bed, to how many bites of that chocolate bar you’re going to allow yourself, to whether or not you’re going to engage with your 10-year-old about homework.

Every day is made up of thousands of these little decisions.

So you could say that who you are today is a result of all the decisions you’ve made over the course of your life.

Now that can feel overwhelming!

So think about who you want to become, or a goal you want to achieve. What are the sorts of little decisions you need to make in order to get there?

Let’s say you want to lose 2 dress sizes.

The little decisions you make every day are the road to accomplishing this goal.

You get to consider everything from what you eat at each meal, including how many sugary foods you eat, to how often you get up from your seat to move during the day, to whether you bike or walk or drive to work, to how many alcoholic drinks you drink each week.

You also need to decide if you’ll go to bed an hour earlier (lack of sleep contributes to being overweight), and how much water you’ll drink during the day.

The cumulative effect of all these decisions adds up, until you can track the results over time. It’s a LOT easier to take one teeny, tiny step at a time, than it is to look way down the road, at the one big goal ahead.

And PS – taking these teeny, tiny steps is usually easier when you do it with others heading to the same place (goal) as you J

If you keep looking BEHIND you, at all you’ve accomplished, instead of looking at the mountain in the distance, you’re more likely to stay motivated and on track to achieve your goal.

It’s like looking back at learning a language. Eventually, you realize you’ve actually learned how to string a few words together that make sense!

So whatever your health and fitness goals might be, don’t get discouraged. Instead, identify the little things you need to focus on all day long, and keep looking back at how far you’ve come.

And if you’d like some help planning out what those little steps will be, I’d love to have a chance to speak with you about it! Just click HERE to schedule a time for us to meet and talk.

I look forward to talking to you soon!

Client Profile – Katie Esselman

What is your purpose/reason for working out?

As an athlete, working out is much more than toning up and slimming down. I work out to strengthen my body, so I can perform at my best in my competition. I work out to build my muscles, so they can push me to run faster and work harder in games and practices. I work out to improve my stamina, relying on multiple muscle groups instead of just one so I can keep going. I work out to feel strong and proud of myself for what I’m accomplishing. I work out so I can set goals for myself and become a better athlete and individual. I work out because I know I only have one body, and I want to treat it with respect by fueling it and working it to the best of my abilities. I love how I feel when and after I work out, and I want to continue to improve.

What made you choose TS?

I choose the Training Studio because I wasn’t seeing the results I wanted to at my previous trainer. I dealt with many

injuries and I needed a place that would make sure I had proper form and would understand how to train a woman’s body instead of a man. I heard about Cindy’s “Train Like a Girl” classes from one of my great friends, Kelsey Gill, and I heard that Cindy trains girl athletes specifically, focusing on developing muscles tailored to girls. Once I tried one of her classes, I was hooked. I loved how Cindy focuses on doing the exercises correctly, so I they actually work and strengthen my muscles, as opposed to doing as many reps as possible. She is great at explaining how to do exercises and what muscle groups they work. She is also great at creating workouts that focus on both strengthening and preventing injuries. TS really emphasizes working the body as a whole, instead of just individual muscle groups, so that I can get stronger as a whole.

What services do you utilize at TS?

I work out with Cindy Geer, using her “Train Like a Girl” program. I love how I’m paired with other girl athletes who want to improve their performance in their sport and get stronger. Cindy creates workouts that are designed to help us athletes get better, all while making sure we prevent injury.

What milestones, accomplishments or goals have you achieved since joining TS?

Since joining Cindy and the Training Studio, I have never felt better! My stamina has improved greatly and I’m pushing myself in the highest running group on my college’s field hockey team. I can see a noticeable difference in my muscle definition and my posture, and I notice that while I’m running, I use multiple muscle groups to keep me going. I feel stronger, both mentally and physically, when I work out with Cindy because she designs killer workouts that always leave me feeling proud and accomplished. Before my freshman season at Northwestern, I broke my foot and really struggled with the long recovery I endured. But, with Cindy’s help, I refused to give up and she helped me get back on my feet, literally. She designed workouts to keep me strong and fit so that when I got out of my cast, I could return to playing sooner rather than later. I completed Level 4 of FitRanx on one leg, and I absolutely could not have done it without Cindy and The Training Studio’s help and support. I know I would not have received the same results at any other trainer.

What do you like most about TS?

I love the trainers at TS because they’re all so friendly and really care about you as an individual, not just as a client. I can tell they are really passionate about what they do because they focus on correct form and proper technique, as opposed to doing as many reps as possible but incorrectly. Cindy is a dream to work with because she always pushes her classes to work hard at every workout, no matter if it’s a hard-anaerobic cardio workout, or a strength day. I love how strong I feel while I’m doing a workout and when I’m finished. Cindy carefully designs her workouts to work different muscle groups, and I can feel a difference all over. She tailors her workouts to improve athletic performance and really understands and encourages dedication to improving our bodies, so we can perform well. I feel such a great connection with the trainers at TS and I can really tell how much they enjoy their work.

How long have you been a member of TS?

I’ve been a member of TS for about 3 years, and I’ve loved every moment!

What motivates you to continue working out?

I’m motivated to work out because I love seeing what my body is capable of doing. I love feeling accomplished and proud when I complete a hard workout because I know I’m improving and strengthening my body. I love how the culture has shifted recently and there is more emphasis on “strong” not just “skinny”. Being strong means so much more than being skinny or thin, because when I’m strong, I can do so much more and accomplish so much

more. I love to set goals for myself and working out helps me set and stick to my goals. I always look forward to working out with Cindy because I know she understands my future goals and wants to help me and her other clients achieve their goals and more.

Katie Esselman

Client Profile – Douglas Edwards

What is your purpose/reason for working out?

I work out primarily to maintain my overall health and well being. I see exercise, diet, sleep, and regular medical check ups as the primary ways to ensure I’m caring for my physical body and the workouts at the Training Studio fulfill the exercise element to by overall health and well being.

What made you choose TS?

The primary reason I chose and have stayed with TS is because the workouts are very challenging…more challenging than I would ever do consistently on my own. Before moving to Louisville I had joined a Crossfit like gym in Charlotte, NC but was looking for something challenging but also a little different when I moved to Louisville in 2015. I tried about 8 different gym in the area before deciding to commit to TS. For years, my workouts were primarily weightlifting and cardio (running and cycling). As I’ve gotten older I started noticing a few things….one, my lack of focus on flexibility I believe has contributed to past injuries. Also, I was not seeing the results that I was seeing when I was younger from my workouts. Because of TS, I’m in the best shape of my life…my flexibility and balance is much better, I’ve maintained my strength and muscle tone, and my overall (not just strength and running/cycling endurance) fitness is at a MUCH higher level!!

What services do you utilize at TS?

I primarily participate in the group workout classes and I always go in the morning at 6 am. I have also tested using the FitRanx system. What milestones, accomplishments or goals have you achieved since joining TS? I did not have any “hard goals” before joining because I felt like I was in pretty good shape when I joined (or so I thought….) but I’ve been able to maintain a body fat percentage of approximately 12% – 14% and I’m currently at Level 6 via the FitRanx system (time to level up!!). Also, my flexibility and balance are dramatically better.

What do you like most about TS?

The tough workouts (and not knowing exactly what they are going to be), the morning workout times work well for my schedule, the coaches, and the members…always great to have familiar faces around you and the natural competition created by working out along side someone else.

How long have you been a member of TS?

3 years

What motivates you to continue working out?

I’m 42 and I have a young family (a daughter that’s 1.5 years old and one more on the way) so staying fit and active will be important as I try to keep up with them. Also, my wife and I love to go on adventures trips, vacations, and excursions so staying fit and active is important to us to ensure we can continue to do that for many years to come. Also, when I’m exercising and eating right I feel I’m at my best in everything that I do.

Doug Edwards

Client Profile – Joe Bechely

What is your purpose/reason for working out?

Good health and quality of life lead the way. Because we like to travel, lugging suitcases around Australia, Asia and Europe is a demanding task made much easier because of the training workouts. Also, with my family genetics of high blood pressure and cholesterol, along with diabetes, I am able to keep them all at bay with daily rigorous exercise.     

What made you choose TS?

I did a two week “try it out” at the noon class in St. Mathews and was sold right away. I thought I was in good shape, but quickly found out I needed help.

What services do you utilize at TS?

I attend daily noon workouts at the River Road location and the Saturday morning Running/Walking Group in St. Mathews. I also try to make the Saturday morning River Road Mobility Class when I can. 

What milestones, accomplishments or goals have you achieved since joining TS?

Some accomplishments include reaching a Marathon PR of 4:19, completing two Louisville Race the Bridge Triathlons, completing FitRanX level 5, continuing to gain strength and endurance, eliminating medications, losing weight and just feeling overall great every day.  

What do you like most about TS?

What I like most is the people! Dale, Stacey and their dedicated staff train and motivate you while providing encouragement in a great atmosphere. Also, there are wonderful clients to work out with and be around. It’s always fun to meet the same group of people…or a different group at class. It’s also fun and a challenge to run with the younger and faster crowd on the Saturday morning Running/Walking Group’s longer distances. My wife, Charlene, is just as enthusiastic with her walking group.       

How long have you been a member of TS?

I have been a member for over 4 years. We moved to Louisville from Richmond, Virginia after I retired in 2012 from the Army.  Soon after, I lost my Mother and Father-in-Law. So, in 2013, I started looking to get back into a positive and regimented daily workout lifestyle.      

What motivates you to continue working out?

I am motivated by sharing a camaraderie with a great group of people in the classes and running/walking group. I try to stay close to the endurance level of the younger clients…a little competition is good! I also try to stay healthy and fit for life, and I want to continue achieving personal goals. If blessed, I want to have a better quality of life during the next several decades.

​Joe Bechely

​IMG_2201.jpg