After completing your membership and celebrating you joining the family, we take the first steps to creating your profile. We take your before photos, body fat percentage, and body measurements. Then, we challenge each muscle group (including the heart) with our performance test and our strength test.

Our 6 week assessment cycle utilizes this information to design your program to see maximal results in minimal time. We call it our Maximal Performance Training program. We focus on your core strength and your target heart rate while hitting your major muscle groups to see the desired hypertrophy.

Whether you are new to fitness, have been working out for years, or simply have hit a plateau, we offer you the right questions to ask to find a way to get the results you need. Understanding your body type may have something to do with it! If you can answer these questions you can put yourself on the right track and set yourself up for success!

Do you know your body type?

Do you know what macronutrient intake your body needs based on your goal?

Do you know how to train your body type?


The Endomorph body type is thick and generally soft. Endomorphs gain fat very easily. Endo’s usually have a stockier build with shorter limbs with especially strong muscles, especially in the upper leg. When it comes to training, the endomorph will find it very easy to gain weight. Unfortunately, a large portion of the weight is usually fat, not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. They don’t usually need to supplement protein as much as they need to really watch the calories and balance of nutrients consumed.

Per day macronutrient recommendation:

Carbs: 40% of daily calories
Protein: 1gram/ pound of body weight
Fat: no more than 30% of daily calories


An ectomorph is a typical skinny or lanky person. Whether this is due to metabolic factors or lifestyle, ectomorphs find it harder to gain weight when entering a training regimen. Their workout should be short and intense, focusing on stimulating large muscle groups without prolonged calorie burn. Supplements are definitely recommended. Ectomorphs should eat a slow digesting protein before bed to prevent muscle catabolism during the night. Generally an ectomorph can lose fat very easily which makes cutting back to lean muscle easier for them.

Per day macronutrient recommendation:

Carbs: 50% of daily calories
Protein: 1gram/ pound of body weight
Fat: no more than 35% of daily calories


A mesomorph has large bone structure, large muscles and a naturally impressive physique. Mesomorphs are the best body type for body building. They find it quick and easy to gain and lose weight.  They are naturally strong which is the perfect platform for building muscle. They generally have an athletic upside down triangle shape. The mesomorph body type responds the best to weight training, gaining muscle quickly and relatively easily. The downside to the mesomorph is that they gain fat more easily than ectomorph. That means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs. Mesomorphic women have to be careful about how they train. Fast- twitch muscle fibers will respond very quickly to certain types of workouts, which can lead to quick muscle gain.

Per day macronutrient recommendation:

Carbs: 60% of daily calories
Protein: 1.5 gram/ pound of body weight
Fat: no more than 20% of daily calories