New-Client Onboarding As part of our new-client onboarding experience, we take a detailed history of your health, catalog any injuries from the past or present, discuss a variety of other exercise-readiness issues and perform a qualitative movement screen called the FMS. All this to make sure we understand what makes you unique and special – so your workouts are not too easy and not too hard from the get-go. It’s the Goldilocks of exercise programming – just right. It's starts with a story about a car. Picture your car parked in the garage. In this scenario, you work from home. And because you work from home, you don’t know that the front-end of your car is out of alignment. If your car is just parked in the garage and you never drive it, it doesn’t actually matter that the wheels are out of alignment. Right? Now let’s say you do use the car but only for occasional short trips to the 7-11 a couple blocks away to buy beer and cigarettes. In this case, it probably still doesn’t matter much. But now let’s imagine you get a sweet new job that means you commute on the highway 15 miles each direction every day. Well now the fact that your front-end is out of alignment matters quite a lot. Now you’re driving at highway speeds, 30 miles per day, 5 days per week. After a couple weeks of ignoring the problem, the consequences of the misalignment become evident. At first, it’s uneven tire wear. And then the shock absorbers and steering parts quit handling like they used to. And then other stuff breaks and then it’s this, and then it’s that. The repair bills get more expensive the longer you ignore the situation and all this could have been easy and inexpensive to repair had you just fixed the alignment to begin with. It's not actually a story about a car. Now let’s imagine that the sweet new job is a metaphor for a new exercise program and that car is a metaphor for your body. Before you start doing a lot of new exercises, we recommend checking out how well your body and all its moving parts move. The Functional Movement Screen Introducing: The Functional Movement Screen , aka the FMS: a quick and simple way to evaluate how well your moving parts move. The Functional Movement Screen is a screening tool designed to assess movement patterns in individuals. It consists of a series of seven fundamental movement patterns that are evaluated through specific tests. These movement patterns include squatting, lunging, reaching, bending, and others. The purpose of the FMS is to identify movement dysfunctions, asymmetries, or limitations that may predispose individuals to injury or affect their performance. The FMS has its origins with the partnership of two physical therapists – Gray Cook (of "Cook Hip Lift" fame) and Lee Burton. While working with young athletes, they observed signs of movement dysfunction that frequently resulted in injuries. The pair created a system that helped identify inefficiencies in movement and a process to correct those inefficiencies before they lead to injuries. Since the mid 1990s, they’ve refined the system and taught it to thousands of health and fitness professionals around the world. We began using the FMS in 2010 when we opened Vitruvian Fitness. At our new-client onboarding sessions, the FMS is just the beginning of the process. Using the data we collect during the screen, we implement a variety of strategies to help our clients move better, more efficiently, and more safely. And all this leads to stronger, more powerful, more athletic. healthier, and injury resistant members. To paraphrase Gray Cook, “let’s play to our strengths, work on our weaknesses,” and move forward together to reach even greater heights. Curious to learn more? We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a private onboarding session that includes the Functional Movement Screen® , then 8 semi-private training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page. Click here to sign up now! Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

What makes functional training functional? Focusing on the nature of functional exercise, our exercises are designed with the intent to move in patterns, not parts.

How do you know how much of each to do? This is a great question. It may not surprise you that the answer is, "it depends." Some people love doing cardio. Some people love lifting weights. Some people dislike both. The short answer to this question, obviously, is both. Do both. Lots.

What Are Kaly, Mark, and Tom Reading? Continuous Learning, Education, and Innovation are among our core values here at Vitruvian Fitness®. Reading good books helps us grow as people and trainers which we hope makes our value and appeal to you even better. Here is a short list of some books that we think you will enjoy, too. They are organized loosely by genre and if links are provided, they are to the authors' websites unless otherwise noted. Personal Development and Exploration From Mark The Untethered Soul: The Journey Beyond Yourself – Michael Singer This is a transformative guide to inner freedom, inviting readers to explore the depths of consciousness and transcend the limitations of the ego, offering profound insights and practical teachings for achieving spiritual growth and inner peace. Singer's book encourages readers to cultivate mindfulness, let go of past conditioning, and embrace the present moment to experience true liberation and fulfillment. From Kaly Leadership and Self Deception – the Arbinger Institute This is a compelling narrative that reveals the profound impact of self-deception on leadership and relationships, offering powerful insights into overcoming personal and organizational barriers to success. Through engaging storytelling and practical guidance, the book prompts readers to shift their perspectives, cultivate empathy, and foster authentic connections, ultimately empowering them to become more effective leaders and create positive change in their lives and workplaces. Atomic Habits – James Clear This is a transformative guide to building small, incremental habits that lead to remarkable results, offering practical strategies grounded in psychology and neuroscience. Clear's insightful book empowers readers to harness the power of habit formation, make meaningful changes, and achieve lasting personal and professional growth by focusing on consistent, incremental improvements and leveraging the compounding effect of small habits over time. The Happiness Advantage – Shawn Achor This is a compelling exploration of the profound impact of positive psychology on success and well-being, offering practical strategies to cultivate happiness and resilience in both personal and professional life. Through engaging anecdotes and scientific research, Achor demonstrates how adopting a positive mindset can lead to increased productivity, improved relationships, and greater overall satisfaction, inspiring readers to harness the power of positivity to achieve greater success and fulfillment. From Tom Joy of Living – Yongey Mingyur Rinpoche Yongey Mingyur Rinpoche is a renowned Tibetan Buddhist meditation master known for his teachings on meditation, mindfulness, and neuroscience, as well as his emphasis on integrating traditional Buddhist practices with modern scientific understanding. He is particularly famous for his accessible approach to meditation and his efforts to make the benefits of mindfulness accessible to people from all walks of life through his writings, teachings, and retreats. The Obstacle is the Way – Ryan Holiday Ego is the Enemy – Ryan Holiday Ryan Holiday is a best-selling author, media strategist, and prominent figure in the realm of stoicism, renowned for his modern interpretations of ancient wisdom and his practical applications of stoic philosophy to contemporary life and business. "The Obstacle Is the Way" and "Ego Is the Enemy," have become popular resources for personal and professional growth, offering timeless principles for navigating challenges, achieving success, and cultivating resilience in the face of adversity. Crucial Conversations – Joseph Grenny et al This book offers practical strategies for handling high-stakes conversations with clarity, confidence, and compassion, empowering readers to navigate difficult dialogues effectively and achieve mutually beneficial outcomes. Through insightful guidance and real-life examples, the book equips individuals with the skills to communicate openly, address sensitive topics, and build stronger relationships both personally and professionally. You Are a Badass – Jen Sincero This is a motivational guide to unleashing personal potential, encouraging readers to embrace self-love, overcome self-doubt, and pursue their dreams with unapologetic confidence. Through humorous anecdotes and practical advice, Sincero inspires readers to break free from limiting beliefs, take bold action, and create a life they love, empowering them to tap into their inner badassery and live with purpose and passion. Think Again – Adam Grant This is a thought-provoking exploration of the power of rethinking and unlearning in an ever-changing world, offering practical strategies to challenge assumptions, embrace intellectual humility, and navigate uncertainty with agility. Through compelling anecdotes and research-backed insights, Grant inspires readers to cultivate a growth mindset, engage in constructive dialogue, and continuously evolve their beliefs and perspectives, empowering them to make better decisions and thrive in the face of complexity and ambiguity. Man’s Search for Meaning – Viktor E Frankl This is a profound memoir and existential exploration of human resilience, detailing Frankl's experiences in Nazi concentration camps and his discovery of meaning amid unimaginable suffering. Through his observations and insights, Frankl offers a powerful testament to the human spirit's capacity to find purpose and hope even in the darkest of circumstances, inspiring readers to embrace life's challenges with courage, dignity, and a sense of purpose. How to Change Your Mind – Michael Pollan This is a groundbreaking exploration of the history, science, and therapeutic potential of psychedelics, offering a compelling narrative that challenges preconceived notions and sheds light on the resurgence of interest in these substances. Through immersive storytelling and rigorous research, Pollan delves into the transformative experiences of individuals who have undergone psychedelic therapy, inviting readers to reconsider the nature of consciousness, mental health, and the profound implications of altering one's perception, ultimately sparking a broader conversation about the therapeutic use of psychedelics for personal growth and healing. Food, Nutrition, Thoughts about Food and Nutrition From Kaly In Defense of Food – Michael Pollan Michael Pollan is an acclaimed author, journalist, and professor who has dedicated much of his career to exploring the intersections of food, culture, and the environment. His writing about food encompasses a wide range of topics, from the industrial food system and agricultural practices to the cultural significance of food and the impact of diet on health and well-being. Pollan's investigative approach and engaging storytelling style have made him a leading voice in the food movement, inspiring readers to reconsider their relationship with food and the broader implications of food choices on society and the planet. From Tom Food Rules: An Eater's Manual – Michael Pollan Omnivores Dilemma – Michael Pollan Caffeine – Michael Pollan What To Eat – Marion Nestle This is a comprehensive guide to navigating the complex world of food choices, offering practical advice and insights into the food industry, nutrition science, and health implications of various dietary patterns. Through clear analysis and accessible language, Nestle empowers readers to make informed decisions about their diets, advocating for a balanced approach that prioritizes whole, minimally processed foods while highlighting the societal and environmental factors influencing our food choices. Foodist – Darya Pino Rose This is a practical and science-based guide to healthy eating and sustainable habits, offering actionable advice to transform your relationship with food and achieve long-term wellness. Through a blend of personal anecdotes, research, and practical tips, Rose empowers readers to adopt a mindful and enjoyable approach to eating, emphasizing the importance of whole foods, intuitive eating, and behavior change strategies for lasting health and happiness. Health Outlive: The Science and Art of Longevity – Peter Attia MD This is a comprehensive exploration of the latest research and practical strategies for extending lifespan and improving healthspan. Drawing on his expertise as a physician and longevity enthusiast, Attia provides evidence-based insights into nutrition, exercise, sleep, and other lifestyle factors, empowering readers to optimize their health and longevity through informed decision-making and proactive habits. Why We Sleep – Matthew Walker This is a captivating dive into the science of sleep, revealing its profound impact on every aspect of our lives, from physical health to mental well-being and cognitive function. Through compelling research and accessible explanations, Walker highlights the critical importance of quality sleep and offers practical strategies to improve sleep habits, empowering readers to prioritize rest and unlock the transformative benefits of a good night's sleep for overall health and vitality. Note: If you're having trouble sleeping, this is not the resource you're looking for. Sleep Smarter – Shawn Stevenson This is a practical guide to optimizing sleep for improved health and performance, offering science-backed strategies to enhance sleep quality and duration. Through actionable advice and lifestyle recommendations, Stevenson empowers readers to prioritize sleep, address common sleep disruptors, and cultivate bedtime routines that promote restorative rest, ultimately enabling them to wake up feeling energized, focused, and ready to conquer the day. Note: If you're having trouble sleeping, this book is a good start. Exercising These titles have had a significant impact on the type of programming we do at Vitruvian Fitness. Technical books on programming are generally pretty dry and not very interesting to the general public. However, these are among the least dry. In fact, Pavel and Dan John are actually fairly interesting and entertaining. Roar – Stacy Sims PhD Next Level - Stacy Sims PhD Dr. Stacy Sims has significantly advanced women's exercise physiology by pioneering research on how female physiology differs from men's in response to training and nutrition. Her work has led to tailored approaches empowering women to optimize performance and health through menstrual cycle-based training and nutrition strategies. Attempts: Essays on Fitness, Health, Longevity and Easy Strength – Dan John* Dan John is a renowned strength coach and author whose contributions to exercise literature include insightful perspectives on strength training, movement mechanics, and program design, influencing countless athletes and fitness enthusiasts worldwide. Kettlebell Simple & Sinister – Pavel Tsatsouline Pavel Tsatsouline is a prominent strength coach and author known for revolutionizing the fitness industry with his expertise in kettlebell training and minimalist yet highly effective training methodologies. Advances in Functional Training – Michael Boyle* Michael Boyle is a highly regarded strength and conditioning coach and author, renowned for his innovative training methodologies, evidence-based approach, and advocacy for injury prevention in athletes, making significant contributions to the field of sports performance. Athletic Body in Balance – Gray Cook Gray Cook is a leading physical therapist, strength coach, and author known for his groundbreaking work in functional movement assessment and corrective exercise, which has revolutionized the approach to injury prevention, rehabilitation, and performance optimization. Core Performance – Mark Verstegen* Mark Verstegen is a prominent strength and conditioning coach, author, and founder of EXOS (formerly known as Athletes' Performance), recognized for his cutting-edge training methodologies, holistic approach to athlete development, and pioneering work in sports performance optimization, which have significantly influenced and shaped the landscape of athletic training and performance enhancement. * These are Amazon links. Curious to learn more about Vitruvian Fitness? We encourage you to do a 30-Day Trial Membership . In 30 days, you will get a private onboarding session that includes the Functional Movement Screen® , then 8 semi-private training sessions doing the program we design based on what we learn about you during that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page . C lick the Get Started button to schedule a call to learn more. Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

An Introduction to the Vitruvian Fitness ® Functional Training Phases In the interest of getting better looking and more interesting at parties, functional training is a game-changer. A well-structured functional training program identifies individual gaps in fitness and charts a path to closing those gaps then moves on to develop strength, power, athleticism, endurance, durability, and resiliency. You may be curious about our methods. We love curiosity. Here’s an attempt to explain in somewhat simple terms how we organize your training programs. We divide our work into blocks of work we call phases. Some people use the terms macro- and micro-cycles and others call them seasons. Plans that have a large time-component often include the term periodization. In the big picture, we’re all referring roughly to the same thing: beginning where you are, identifying some goals, and making progress toward those goals. So, let’s dive in exploring the different Vitruvian Fitness phases. New Client Onboarding and the FMS On day 1, your functional training journey begins with a thorough onboarding process and the Functional Movement Screen ® (FMS). This initial step ensures a personalized approach, identifying your unique strengths, weaknesses, and imbalances of several foundational movement patterns. Understanding your body's unique requirements is the foundation for a personalized program, enhancing the effectiveness of subsequent phases. Phase 3: Introductory Strength Training and Movement Mastery This phase is about learning in so many ways. First, there’s the new language of fitness (some of it is universal, some unique to us). Next, there is motor learning. Simply put, this is how your brain gets your body to move the way you want it to. And third, there’s an enlightenment so to speak. This is where many people realize that their bodies are amazing and complex and unique and have so much potential to do great things. All this to say, Phase 3 is about movement mastery. We focus on correcting issues we observe and teach you the fundamentals of weightlifting. By emphasizing proper form and technique, you develop a kinesthetic awareness that is essential for progression. Phase 4: Fundamental Strength Training As your proficiency improves, Phase 4 encourages you to begin pushing your limits with the strength exercises you learned in Phase 3. In simple terms – the goal is to get stronger – developing strength at your core, progressing out to the tips of your fingers and toes. There are lots of cool and nerdy industry expressions that describe all the things you’re accomplishing but getting and feeling stronger really sums it up. Phase 5: Maximum Strength Entering Phase 5, the program shifts from feeling stronger towards actually maximizing strength potential. By now, you’ve done the base-building and the movement patterning. Now we’re seeking actual adaptations to muscular tissues at the cellular level. Your workouts challenge your muscles and nervous system, promoting gains in raw strength. Whether you're an athlete or a fitness enthusiast, achieving maximum strength equips you to handle more demanding physical activities with ease. Phase 6: Power Development Power, the ability to generate force quickly, is the focus of Phase 6. In contrast to the progressively heavier loads from the previous phase, now we lighten the loads and start moving them with explosive speed and control. Complex movements and explosive exercises become the norm, translating strength into practical athleticism. This phase cultivates the agility and coordination needed for real-world applications, from sports performance to activities of daily living. Phase 7: Muscular Endurance Diversity is one of the central tenets of functional training. Phase 7 shifts the focus to muscular endurance, training your body to sustain effort over extended periods. Like the previous phase, the weights are lighter but once we start moving, we keep moving minimizing rest intervals. Stamina, durability, endurance, fortitude, tenacity, and stick-to-it-tiveness are the adjectives of Phase 7. Phase 8: Athletic Development In Phase 8, our program transitions to athletic development. This phase is particularly beneficial for those engaged in a life that includes domestic activities, home improvement and shockingly, sports and sporty recreational pursuits. Specialized drills and exercises hone sport-specific skills, fostering agility, speed, and coordination. Phase 9: High Intensity Intervals Phase 9 introduces High-Intensity Interval Training (HIIT). This explosive training method alternates between short bursts of intense activity and periods of rest, maximizing calorie burn and anaerobic fitness. HIIT not only boosts metabolism but also enhances cardiovascular endurance, making it a fitting climax to the program. What’s After Phase 9? The end of Phase 9 is not the end of the road; rather, it's a transition. The beauty of functional training lies in its cyclical nature. After reaching the final phase, participants return to Phase 4, completing the loop and continuing the cycle of growth and improvement. This strategic approach ensures sustained progress, prevents plateaus, and keeps the body adapting to new challenges. And now you know the secret sauce behind how we train. Curious to learn more about Vitruvian Fitness? We encourage you to do a 30-Day Trial Membership . In 30 days, you will get a private onboarding session that includes the Functional Movement Screen® , then 8 semi-private training sessions doing the program we design based on what we learn about you during that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page . C lick the Get Started button to schedule a call to learn more. Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.