Intentional Fitness™

"Being able to live an active lifestyle is more than about health. It's also the source of my joy and my freedom!"

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Intentional Fitness is our program for physically active people (or those wanting to safely become physically active).

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Those who love our Intentional Fitness Program typically fall into one of these categories:

They want to train like an athlete
They're someone who trains in a sport without intending to compete
They're someone who used to be active, and wants to safely find a way back to it
They need to lose weight, and wants to do it safely and with structured strength training
They're committed to safely and strategically using strength training to age gracefully, maintain their physical independence, and do the physical activities they enjoy - for life

Common Intentional Fitness Client Goals

Safely (and undeniably) win a physical bet with a friends and then maintain that fitness after (run a 5k, do a Spartan race, beat them at a sports match, sprint up the Manitou incline, etc.)
Build the strength needed to withstand the stress of a physical job (painting/mural artist, dog training, sport coaching, etc.)
Lose weight and start hiking / running 5Ks / Tough Mudders / Playing Pickleball / Return to playing a sport recreationally
Be able to enjoy vacations (especially during retirement) by being fit enough to explore all day long without pain or needing physical assistance
Overcoming a fitness plateau (and having someone to keep them honest and structured in all or some of their workouts)

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Intentional Fitness is also a program that our Rehab Focused Strength Training clients graduate into. Once they are no longer in “The Gap” [Learn About “The Gap”] and have recovered to baseline post injury or surgery, Intentional Fitness is the way back to their normal life with their desired level of physical activity, and a significantly less chance of re-injury.

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Nika after dropping weight and running her first 5k in years - pain free!

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Koren proudly chest pressing 40lb dumbbells

Jacenta talking about her experience training and what it's like to work with Coach Katrina

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Greer after dropping weight and right before running her first 5k

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FAQ’s

Have Questions?

What days and times are sessions offered?

Strength & Conditioning Training, Rehab Strength, and Muscle Activation Technique™ sessions are offered Mon-Fri 6am-6pm and Saturday 6am-12pm, based on client and coach shared availability.

Do you offer help with healthy weight loss/muscle weight gain?

For athletes and active individuals (or those wanting to become active with strength training), we offer nutritional coaching as a separate service to encourage weight loss/muscle gain. This can be offered as part of an Intentional Strength™ - Strength & Conditioning program or Intentional Fitness™ - Active Adults Program

How young do you accept athletes/youths into your Intentional Strength™ - Strength & Conditioning Program?

Typically, our youngest athletes and youths are around 12 years old. However, we train younger athletes and youths on a case-by-case basis.

What is Rehab Strength Training?

Our True Core™ - Rehab Strength Training Program is a unique strength training program. It's for those who find themselves in the 'gap' between needing more than what physical therapy can provide, but not quite being ready or able to start regular strength training again. Click here to learn more about this kind of strength training and see if it's what you've been missing.

Do you train girls / women athletes differently?

While the basic principles of strength training (and rehab) are generally the same across the board, at ISP we specifically take into account structural differences between girls and boys, men and women, with training. Most of all, we work hard to ensure our girls/women reach the strength and conditioning level needed for their performance goals (not just to gain exposure to training or just get a 'little better'). If you've felt that other coaches in the past haven't challenged you or your child in the past to (safely and strategically) meet your/your child's physical potential, you won't feel that at ISP.

Real Results

Client Testimonials

Gryffin (Recovering Athlete)

“I used to be completely dependent on my old service dog to help me walk...Between my knee surgeries and spinal condition, I didn't think it was possible, but I managed to come to the point where I'm learning to run again...I love it, it's awesome. It's nice to be able to be back in the real world.”

Tasha (Fitness Enthusiast & Runner)

“It has been a really good experience. I have noticed a significant difference on my fitness level and energy level. I've gone down 2 pant sizes, which is fantastic. And Katrina has really helped me understand and make the right kind of health choices in terms of being physically active and nutrition. Just do it. Just like Nike says. Just do it."

Rick (Record Holding Olympic Weightlifter)

With ISP's help, Rick qualified for the Olympic Weightlifting World Championships and was inducted into the New York State Strength and Power Hall of Fame in the same year.

Nika (5k Runner)

ISP helped Nika resolve knee pain, drop 6 pant sizes and run a 5k in 3 months. In her own words..."She has been amazing. I have finally been able to do exercises and using weights that I'd never thought I'd be able to use. I highly recommend Katrina because she not only focuses on body, but on the inside - everything! She's the whole package."

Nick (BJJ & MMA)

Nick is a BJJ instructor and retired MMA fighter. Here are his thoughts on MAT, "I had a consistent stinger in my neck that had been going on for 6 or 7 months and towards the end before coming in to see Katrina, my thumb and forefinger were pretty much buzzing 24/7. It was time to do something. Worse case scenario, I though I would need neck surgery. But it just turns out I wasn't moving correctly...Katrina's constantly chasing the problem and you couldn't ask for more from someone who's trying to help you."

Jiazi (Avid Skier, Kayaker, Hiker)

Jiazi is an avid skier, hiker, and kayaker who wanted to improve her fitness and recover from an ankle injury. In her own words, "My experience has been nothing short of amazing! This personalized approach has not only aided in my healing but also in strengthening my body significantly. Katrina is more than a trainer; she's a crucial part of my health journey. I highly recommend her to anyone looking for a personalized and effective fitness experience."

Jacenta (Lifelong Gym Goer)

“I think the world of her [Coach Katrina]! She is very unusual as a coach. She's very open-minded, she'll listen to what you have to say, and address the problems you have. And what's really neat, is that working with her made me concentrate on certain exercises, giving them my all. But more than that, she made it fun. She has a special way of getting the most out of your workout and getting the most out of you.”

Dr. Shawnte (Chiropractor)

"I love it [MAT]. I absolutely love it. I feel like so often a lot of patients put their hat in one arena as far as receiving care, when sometimes they need a couple of different things to achieve the best results. I have plenty of patients who I know have muscle activation issues that I know for sure need your services."

Brandon (BJJ & Powerlifting)

ISP worked with Brandon to overcome his back injury and adjust his training program for better performance and to avoid re-injury. He says..."I did a little bit of research, and it felt like it [MAT] offered something that I wasn't getting through traditional physical therapy or any of my chiropractic care, and my back was in such pain and it was so debilitating, that I was willing to try everything...It's almost complete recovery at this point and it's been about 4-6 weeks. The weights on the bar are about right where I was before I was injured."