Class Information

FORTIFY YOUR FRAMETM

"Fortify Your Frame" is an innovative exercise program geared towards the principles of stability before mobility.

Class Information

CLASS SCHEDULE

All classes held at:

T-3 Health and Fitness, LLC

12277 S.W. 55th Street #912

Cooper City, FL 33330
(Enter from the West)

Put your New Year's RESOLUTION into action!!!!
"Exercise with YOUR peers"

Class Descriptions:

Prenatal Core (PNC) - This class is designed for the pregnant woman. Exercises are implemented in a safe environment to protect mom and growing baby. Abdominal strength is essential during pregnancy to protect your back while your body is changing. Emphasis on core exercises and lower body muscles; glutes & quads in particular to further accommodate the birthing process. Upper body strengthening is to prepare for the lifting and carrying soon to come. Strength training and cardiovascular exercise is imperative during pregnancy, however keep in mind this is not the time to exercise for weight loss. * Medical clearance is required.

Prenatal Core participants could expect to see:

•           Increased abdominal strength

•           Learn proper body mechanics with regards to lifting and carrying baby (with accessories - diaper bag, etc...)

•           Increase strength of core muscles

•           Reduction in back pain, if applicable
•           Improved strength and stamina to prepare for labor and an easier delivery
•           Maintain overall health

Postpartum Core (PPC) - This class is designed for new moms! A class specifically geared towards recently pregnant women. The goals of class are to re-educate "core" (abdominal/back) muscles affected by pregnancy. Emphasis is on establishing appropriate core strength and progressing at your own pace. Instruction in proper body mechanics with lifting baby, carrier, diaper bag, etc... Must be discharged from OB-GYN care.

Of course, babies are welcome. Please realize, for safety babies will need to remain in a self-contained area (carrier or play pen). Hungry baby, no worries you are exercising with your peers, no one will bat an eye if you lift your shirt to breast-feed!

Postpartum Core participants could expect to see:

• Improved abdominal strength

• Increase strength and balance

• Established proper body mechanics with regards to lifting and carrying baby (with accessories - diaper bag, etc...)

• Balance of trunk muscles

•           Reduction in back pain, if applicable
•           Improved body image
•           Improved stamina
•           Improve overall health

Fortify Your Frame (FYF) - This class is the original! Geared towards individuals with chronic back pain (any age), whether it be post-injury, trauma related, arthritis, or degenerative spine changes (stenosis). All exercises are spine safe without any flexion (forward bending) or rotation (twisting). Core exercises are emphasized to balance your trunk muscles to establish support and stability for your spine. Floor exercises are an important aspect of the class; to fully participate you will be getting on and off the floor. Class size is limited. *Medical clearance is highly recommended. Required if over 60 years old from your personal physician.

Fortify Your Frame participants could expect to see:

• Reduction in back pain

• Increase strength, balance and stamina

• Improved posture and a decrease in posture associated pain

• Improve overall health

Special Olympics Strength Training (SO) - This class is designed to improve the strength/flexibility and agility needs of Special Olympic athletes. May move into sport specific training as applicable. Must be referred from the South Florida Special Olympic office.

Special Olympic Athletes could expect to see:

• Increased cardiovascular endurance

• Increase strength, balance and stamina

• Improved agility

• Improve overall health

There is NO charge for this class.

Jewish Family Services (JFS) - This class is designed specifically for women victims of domestic violence within the Jewish community. Emphasis on body awareness, self esteem, overall strength and conditioning for improved health. Must be referred from Jewish Family Services of South Florida.

JFS Women could expect to see:

•            Increased cardiovascular endurance
•            Increase strength and stamina
•            Improved agility
•            Improve overall health

There is NO charge for this class.

                                   ** Class Fees for the PNC, PPC, FYF, classes **

                                                            $20.00 per class
                        $150.00 for 10 classes paid in advance (expires 8 weeks from date of purchase)

* Medical clearance can be as simple as your doctor writing on his/her prescription pad a diagnosis and that you are medically stable to participate in a cardiovascular and strength training exercise program.

Comprehensive Fall Risk Balance Assessment: This is essential for all adults over 60 years old and those at risk (any neurological involvement). This is an all-inclusive 45-minute assessment covers all aspects and health and wellness; from strength and endurance, to balance and coordination, to fall risk. A MUST aging adults.

Comprehensive Assessment Includes:

* Health History and medication review
* Flexibility assessments for upper body and lower body
* Strength and endurance assessments for upper and lower body
* Speed and agility assessment
* Cardiovascular endurance assessment
* Several balance and fall risk assessments
* Body composition

                                          ** Fees are $60.00; waived if 6 or more person training sessions are purchased **

Arthritis Foundation Walk with Ease (WWE) - Fortify Your Frame is pleased to collaborate with the Arthritis Foundation to offer Walk with Ease, a walking program to encourage people with and without arthritis to get started walking and stay motivated to keep active anytime of the year. Walking for exercise isn’t complicated – you start a walking program by starting to walk! Get ready to walk safely and protecting your joints and muscles with exercises for warming-up and cooling down. Discover that appropriate exercises will help you manage your arthritis.

During the 6-week program, participants meet three times a week in groups of up to 15. Each class begins with a health education session on an arthritis - or exercise-related topic, followed by stretching activities and a 10-35 minute walk followed by a cool down. Participants receive educational materials and tools to supplement the group classes.

Walk with Ease is designed to help people living with arthritis better manage their pain. It's also ideal for people with or without arthritis who want to make walking a regular habit. Based on research and tested programs in exercise science, behavior change and arthritis management, Walk With Ease is shown to:

• Reduce the pain and discomfort of arthritis

• Increase balance, strength and walking pace

• Build your confidence to be physically active

• Improve overall health

                                      ** Class Fees for the WWE class **
                                                       $66.00 per series (includes AF workbook)
                                                        $120.00 per couple per series (includes only one AF workbook)

T'ween Power Hour (TPH) This upcoming class is geared for 11-14 year-old "not quite" athlete. Core strength is emphasized, as you develop endurance, strength, coordination, agility and flexibility. Class size will be limited for maximum supervision and guidance. This will be an 8 week program, classes will be twice a week.

T'ween Power Hour participants can expect to see:

• Improved self-esteem

• Increase strength, balance and coordination

• Improved confidence to be physically active

• Improve body image

• Improve overall health

** Class Fees for the TPH program **
TBA

*** Ask about our upcoming Sunday Clinics ***

Balance and Fall Prevention
Beginner Butt 'N Gut

Personal Training Available:

Fully Private (One on One): Recommended for individuals with special needs and/or beginners.

Semi-Private (2-3 people training at the same time): Recommended for people who enjoyed exercising with peers.

Whatever type or style of training you enjoy or want to try, FYF is capable to accommodate your needs. With over 20 years experience as a certified personal trainer, Shari Kalkstein will provide you with her expertise and love.

Please fill out the "Contact Us" page for more information.

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Disclaimer

All the information contained within this site, Fortify Your Frame, is for informational purposes only. It is not intended to diagnose, cure, treat or prevent any health problem - nor is it intended to replace the advice of a physician. Before you begin any exercise program, and before you follow any of the advice, instructions, or any other recommendations in this website you should first consult with a physician and have an examination. The information provided within this website is believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within. We do not assume any liability for the information contained within this website, be it direct, indirect, consequential, special, exemplary, or other damages.