Train for your life outside the gym.
Being a member of CFCA means you’re part of a community that cares for and supports one another. It means that you want to get stronger, not just so you can put a heavier barbell over your head, but because you want to be better at surfing, or hiking, or skiing, or mountain biking, or running, or carrying your kid/grandkid and a cooler and two beach chairs from the car to the perfect spot on Wingaersheek beach. It means you are surrounding yourself with other people who want to be better at all those things too. We’re willing to bet you make a friend or two, or seventeen. And, yes, chances are that you’ll also be able to put a heavier barbell over your head.
We offer varied daily workouts that are designed to make you stronger without being bored. Whether you come to classes at the gym, outdoors, or attend virtually through our online classes, our certified coaches will make sure that you get stronger safely. Every movement is scaleable to every ability level and our coaches are there to help you determine what works for your body and your goals.
GET TO KNOW US
All of our classes run one hour in length. Some days will be focused on strength & skill development while others will have a longer cardiovascular/stamina emphasis, but the majority of the workouts will likely be a blend of the two. The general idea behind our programming is to keep the exercises and sessions varied so you can adapt to the broad range of demands that life can throw at you. Stuff like lifting or carrying heavy things, running, jumping, throwing, crawling etc. We make a point to mix it up from day to day which keeps it fresh, fun and exciting for our members!
We post our workouts in a weekly format on our homepage. The workouts will generally have a broad spectrum of movements ranging from beginner to advanced. Emphasis for all our members is always put on establishing safe movement patterns and building a strong fitness foundation before increasing the level of intensity or progressing to higher skill exercises.
Our coaches run every class as a teacher, a resource for questions, a motivator, a support system, and a safety supervisor. We are responsible for ensuring that your form is correct and that the exercise volume and load is adjusted to your current fitness level. Sometimes we may give you a nudge if needed to push it a little more and other times we may encourage you to slow down. Beyond that, coaches make themselves available to meet with our current members to discuss realistic goals, nutrition and to help them establish positive lifestyle practices.
At CFCA, we have been blessed with an amazing diversity of members. We have members of all shapes and sizes from all different levels of fitness. You won’t find a more humble and generally well-natured community on Cape Ann. We have always made a point to keep CFCA a fun, engaging and above all a supportive and inclusive environment. Enough can’t be said about the power of a supportive community of active folks for making lasting lifestyle changes. Come check us out!
WHAT IS THE POINT OF ALL OF THIS?
Our ideas on exercise have evolved over the years. This is what we believe works best for overall fitness, health & longevity.
Consistency is Key
As Bruce Lee said, “long term consistency trumps short term intensity.” We encourage our members to be active every day. Some days will be harder training days and others are easy recovery days like moderate hiking, biking or recovery based yoga.
Form First, then Weight/Resistance, then Speed
At CFCA, finishing the workout as fast as possible is always secondary to doing the movements safely. Focus on doing each exercise with perfect form before adding additional weight or increasing complexity. No slop for speed!
Intensity is Relative!
We encourage our members to monitor their intensity and NOT think about each class as an all out effort or competition, but rather an opportunity to grow a greater fitness foundation. We all come from different genetics, athletic backgrounds, personalities, work ethics etc. Experiment and find what works best for you and listen to the signals your body is sending you. Leave a little in the tank for the next session.
If you beat yourself into the ground every day you might feel accomplished at the time but you will eventually lose fitness and health through injury or burnout. Easy recovery days allow your body to recharge and get stronger. There is no perfect prescription of hard days to easy days. Experiment with 1 day hard/ 1 day easy and be intuitive to how you are feeling on a daily basis. We have seen members get amazing results and performance gains with 2-3 training days a week mixed with some yoga or walking on the off days. More hard exercise is NOT always better.
Nutrition is the Foundation
You can’t out exercise poor nutritional habits. Understanding and implementing proper quantity (caloric load) and quality (whole foods) are integral to making improvements in health and body composition. Think about your fitness/health from a whole life, big picture perspective.
Slow Down & Simplify
Don’t let a missed training day, bad night sleep, or a less than stellar nutrition choice stress you out. That stuff happens. Stop beating yourself up! Being constantly stressed leads to poor lifestyle choices and poor general health. Find ways to minimize life stress. Simplify, prioritize, take time off, unplug etc. Easier said than done (we know!), but it is worth mentioning if you are truly interested in improving your overall health.
Realistically Define Yourself
Who are you? Where are you now with your health/fitness? Where do you want to be? How do you define success? Increases in Strength? Conditioning? Body Composition Changes? Longevity? Durability/Injury Proof? These are big questions to think about that will certainly guide the direction of your training. Honest self assessment here is critical.
Don’t Forget to Have Fun!
Remember… it’s just exercise.