On The Road To A Healthier New York!
The Fitness 101 program is a twelve week program focusing on changing the lifestyles of its students and effectively improving their health.  It is designed to instill new habits of exercise and activity as well as improving their nutritional habits.  Our goal is to complete the full circle of healthy living, including cardiovascular exercise, strength training, and healthy eating.
Family Fitness 101
20 Allens Creek Rd.  -  585-271-5110
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Copyright © 2008-2009 The Rochester School of Fitness
Give us 12 weeks to teach the lessons needed for a lifetime of health and fitness! You must Commit to be Fit Instill Health, Fitness and Nutrition for a Lifetime Getting Healthy Today, Ensures a Healthier Tomorrow
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Parents, your commitment is your child’s success.
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Parents, your commitment is your child’s success.
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Activity: The first phase gets the students moving their bodies to begin to improve their physical conditioning.  They will also work to improve coordination through functional training and balance exercises.  In addition to the exercise performed at our facility, students are expected to continue moving outside the gym.  With the use of pedometers, students take a predetermined number of steps each day to be continued throughout the program.
 
Advanced Activity: In the second phase students start advanced workouts that will give them more strength in their joints to prepare for increased muscle strength.  Balance and functional training exercises are continued along with agility training, using dot mats, ladder hopping, and using other small equipment to develop quicker reflex.  Other exercise in this phase concentrates on the core, using body weight and advance to additional weight.
 
Strength Training: Muscle strength is the focus of the third phase.  After mastering the movement and motion of the exercises in the first phases, students apply their abilities to more advanced exercises. Activities such as punching boxing bags, push ups, sit ups with medicine balls, plyometrics, and sprinting are also included.
 
Customized: All exercises are instructed according to the level and abilities of the students and may differ from group to group.  We are committed to the wellness of our students and strive to improve their physical conditioning, health, self esteem, and lifestyle.
Classes include:
 2 one-hour physical fitness classes each week led by our Fitness Trainer
 1/2 hour dietary class each week including review of individual dietary journals
 Monthly body measurements are recorded and followed by our physicians to monitor progress. Our exercise and nutritional instruction is designed so it can be easily incorporated into your everyday life. Individual progress is monitored by various body measurements in a fully confidential manner. The fitness program is fun, incorporating cardiovascular, balance and strength training in a non-competitive environment. Nutritional instruction involves interactive sessions demonstrating key dietary knowledge. Change is never easy......BUT......Change is NECESSARY to get results!
exercise in the next phase, slowly and safely loading the student's body and increasing stress in order to produce more muscle and burn more fat.
The program is divided into three phases of exercise, incorporating body weight and floor exercises.  This includes an introduction to the exercise that carries the students through the twelve weeks.  Every exercise transfers to advanced
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Fitness 102 is our follow-up program for graduates of the Fitness 101 and is intended to continue to provide a structured environment for routine exercise and healthy eating habits.  Parents participate along with their kids in hourly fitness classes twice a week and review proper diet and meal planning in a supportive group setting.
Fitness 102