Programs at 123 Fit

Programs & Services We Offer

Our total-body cardio and strength workout has been scientifically proven to be the best 30 minute workout.

The study, which was conducted at Swedish Medical Center and in conjunction with the Seattle University Human Performance Lab, was created to help educate the public about the benefits of efficient and effective workouts, which can help to lower body weight, decrease risk of diseases, and increase energy. Since the 1-2-3 Fit workout combines cardio, strength and resistance training in just 30 minutes, it allows for higher energy expenditure thus burning more calories.

"The 1-2-3 Fit circuit training program addresses the top reason that individuals do not maintain active lifestyles---a perceived lack of time," said Dr. Cedric X. Bryant, chief science officer for the American Council on Exercise.

Our revolutionary Simbio System equipment developed exclusively for 1-2-3 Fit is the next evolution of fitness equipment. It's the first equipment to provide both positive and negative resistance without the soreness typically associated with traditional weight stacks, while maintaining the benefits. Less Pain, More Gain.

Comparison to Typical Workout Options:

Exercise	Caloric Expenditure
1-2-3 Fit High Intensity Workout	320-460
Jogging	300-350
Elliptical Machine	250-300
Aerobics Class	220-270
Curves Workout	160-200

* This is the average caloric output for a 30-minute workout for approximately 150-lb individuals.

VISUAL FITNESS PLANNER The Visual Fitness Planner (VFP) is a unique software tool using three-dimensional modeling to show not only an individual's potential for weight-loss and/or muscle growth, but also their likelihood of contracting Type II diabetes, having a stroke or developing cardiovascular heart disease or cancer. In addition, the technology calculates a person's "health age" which takes into account their health risks and provides a "health age" correlation to increase exercise participation.	As the old saying goes "A picture is worth a thousand words"! In summary, VFP creates a 3-D image of a person, calculates their health risks for disease, compares their current age to their predicted "health age" and calculates exactly how many weeks it will take to achieve their goals!
24/7 NUTRIONAL SUPPORT When you work with 1-2-3 Fit you will receive 24/7 support including online mealplans, instructional videos and online caloric tracking. Find out exactly the right amount of movement for to match your food intake. Create a fail-proof plan today!	FITNESS CONSULTATION Don't know where or how to get started in the gym? Let us help! Meeting with a professional can help you figure out what services you may potentially need to maximize your experience in the gym.
FITNESS ASSESSMENT You can't tell how far you've come in your program if you don't take baseline measurements! We'll assess your fitness level in 5 categories before you start your new program; Resting Heart Rate, Blood Pressure, Body Composition, Muscular Endurance, Cardiovascular endurance, Flexibility. Get a re-test in 8 weeks to see what areas of fitness you improved on as well as the areas you need to dedicate more attention to.	PERSONAL TRAINING If you want lots of attention and a motivating approach for fitness goal achievement this service is ideal for you! We'll plan the workouts and show you how to use the fitness equipment properly, with constant attention to form and body mechanics. Just show up, and away we go!
GRAVITY TM TRAINING Offering an efficient and effective full-body workout targeting all major muscle groups, 1-2-3 Fit Gravity classes allow you to find the perfect amount of resistance for your workout. As the session progresses, you can continue to improve your strength by adjusting your resistance levels, or utilizing more advanced movement options. With over one hundred different exercises that can be performed on one machine, our Gravity classes are perfect for those wanting to get the maximum workout in the least amount of time.	BODY COMPOSITION ANALYSIS Knowing your lean muscle weight is crucial to establishing safe, attainable goals in your fitness program. Let the professionals help you set realistic goals by analyzing your lean muscle to fat ratio. We'll do a impendence test using our proven Tanita technology to accurately determine what your body fat percentage is.
TRX SUSPENSION TRAINING AS SEEN ON THE BIGGEST LOSER TRX Suspension Training exercises give athletes, military personnel and fitness pros around the world a complete total-body training tool and the cutting-edge training programs they need to take their performance to the next level.	ROPES GONE WILD AS SEEN ON THE BIGGEST LOSER Voted the best new cardio tool in April's edition of Men's Health, this workout is definitely something you have to experience to believe. To begin, there are two types of rope: manila, which is a natural fiber best for outdoors, and nylon (recommended for indoors). The ropes are 30, 40 and 50 feet in length. The length has nothing to do with the fitness ability of the client.
COMING SOON MOBILE/HOME TRAINING So you don't want to go to the gym, huh! If you have 8 square feet of empty space in your home, we will bring the gym to you! Programs are ideal for all levels of fitness and exercise experience. If you don't want to pay the gym membership fee but want 1 on 1 training, we're here to help. We'll design the workouts and bring the equipment to you...all you have to do is open the door!	EXERCISE PROGRAM DESIGN Looking to get back into shape, but don't know how to get started? We'll design a workout program specifically for you and your needs. With every exercise program, you will receive a complete fitness assessment and 2 hours of free personal training for exercise explanation and demonstration! You'll also get a tracking logs and exercise cards to give added guidance to your program.
COMING SOON INJURY REHABILITATION/MOBILITY PROGRAMMING Have you ever been hurt? Want to feel better? Then a physical training regimen could be the answer to get rid of your pain. By combining functional exercises, mobility training, and therapeutic stretching, we help to improve one's response to past and present injuries, and certain systemic disorders. Utmost care is given to treatment protocols and strict injury rehabilitation principles are followed during all training sessions.	COMING SOON SPORT SPECIFIC PROGRAMMING Don't train harder.....train smarter with a plan designed to help you perform better. We combine resistance training with drills specific to the sport of your choice which will help improve your overall performance. Get ahead of your competition with a program specialized for sports competition and your specific position needs.

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