Welcome

 

If you are ready to make a change in your life or take on some new habits you are on the right site.

At Control Fitness my goal is to create a fitness program tailored to your goals. Your program will contain nutritional information that will aid you in seeking your results.

Motivation is needed and will be given during the sessions and throughout your journey. You will receive emails or text messages to give you a boost especially for those rough days.  

Working with me at Control Fitness you will receive training like no other. I am an ISSA-Certified Fitness Professional, I have a degree in Physical Education and Health, a masters in Special Education and 7 years of teaching experience with students from grades K-12th. I also work with students of all ages with basketball and football training. 

Starting your journey of change to reach your fullest potential will be difficult sometimes. The tools that I offer and the programs for your journey will be fun and a major life experience. I am offering you a chance to take control of your weight and not let your weight control you.

Thank you for visiting my site, if you are interested in taking the next step, fill in your information under "Contact me".

 

Sincerely,

Jeffrey Brooks

  #StayHumble #GoHard 

 

Quote Of The Day:

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Control Fitness Quote:

You control the weight don't let the weight control you. 

 

 Group Sessions:

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Group sessions can be very beneficial with extra movtivation coming from friends or family. 

 

       Exercising and Mental Health

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Exercising can be very beneficial when it comes to mental health.  Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. No, you don’t have to be in fantastic shape to reap the benefits. Exercising can improve your overall well-being, self esteem, trim waistline and become more energetic.

 

                                                     

 

 

 What Is HIIT Training? 

7 Benefits of High-Intensity Interval Training (HIIT) - Healthline

https://www.healthline.com/nutrition/benefits-of-hiit#section3

 

Kettlebell Workout:

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  • Single arm kettlebell swings 10x each arm- 3 sets,
  • Figure 8 kettlebell swings 10x each arm- 3 sets,
  • Squat and single arm push press 10x each- 3 sets,
  • Kettlebell swings 15x -3 sets, 

 Boxing is being used as a great way to implement cardio into my clients workout program. So get your hands up and feet ready. 

                           

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Battle Rope exercises consist of HIIT Principles. 

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Quick session using ropes - 3 sets, 20 sec each.

Alternating Waves

  • Move arms up and down fast as you can.                                                         

Double & Single Arm Waves                                                               

  • Place ropes together move as fast as you can. 

Double Arm Slam+Jump

  • Move arms togther in a up and down motion adding a jump at the end. 

Snake

  • Swing your arms together side to side and make rope slither. 

Claps

  • Make big circles and bring arms together.  

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Hey, do you enjoy jumping rope let's add it to your workout program.

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  1. First week 6 sets of 30 sec jumps.
  2. 2nd week 6 sets of 45 sec jumps.
  3. 3rd week 6 sets of 60 sec jumps.
  4. 4th week 6 sets of 75 sec jumps.
  5. -5th week 6 sets of 90 sec jumps.
  6. -6th week 6 sets of 105 sec jumps. 
  7. -7th week 6 sets 0f 120 sec jumps. 

 

 

                                                     

 

                                                   

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Creating Time For Your workout.

One of the main problems a lot of us face today is finding time to workout. Here is a few ideas: 

Pre-set a time in the morning or afternoon where you can stop what you are doing and be active. Being active consist of walking, jogging , lifting weights, or HIIT training. It is also important to set an end-time because as adults we all have other priorities. When trying to find time to workout you can make it a routine; set a time were you can get up and walk around or just keep your body moving. image

 

 

 

 

 

 

 

 

 

 

Working out with a partner can be good motivation if you are having trouble getting to the gym:image

 

 

 

 

 

 

Light HIIT workout for my beginners: 

Each exercise should be performed for 30 sec and 2 sets each. As you adapt to your workout you should continuously add 15 sec each week and one more set. Make sure to get 2 to 3 minutes break before next set.

 LETS START!! 

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  • Calf raises with later arms raises
  • Run in place
  • Bent row
  • Side step
  • Deadlift with shoulder shrug
  • Meet in the middle, extend hands and arms to meet knee in the middle of body alternate
  • Wall push-ups or regular push-ups
  • Squats
  • Side twist punch
  • Curl with over head shoulder press

 

 

 

imageNo equipment  

When training, some workouts do not need equipment. Sometimes your body weight is all you need to have a good training session. I will list a few no weights needed (HIIT workouts) that can be done in the home or gym. 
 
  • Warm up- 6 minute: jumping rope or treadmill
  • Side walks on toes and hands 
  • Side hops with a squat jump
  • Forward and backwards hops
  • Pushup  with superman or bounce up 
  • Meet in the middle with hands and knees, alternate
  • Pike walks
  • Alternating with hands up
  • Elbow and hands
  • Slide steps with hops at the jump
  • Forward hop with deep squat
  • Push up with hand raises
  • Single leg hops
  • Crab kicks
  • Run in place with burpees
  • Push up and reach through
  • High knees side to side
  • Twist knee lung
  • Deep squat with explosion jumps
  • Push up with superman on the floor
  • Modified burpees with hands up