It's Not Luck, It's Programming

There's more to achieving results than just showing up. Planning ahead what your workout will look like gives your sessions purpose, accountability, inspiration, measurement, and so much more. When you plan even more than just the one session in front of you with goals of strength, mobility, weight-loss, performance- that's when your results will really begin to be realized. There are endless resources to aid in developing an applicable program. We hope to be just one of those resources to get you there. Whether you need a personal trainer to walk you through step by step, a written program to get you through a 6 week transformation or a consultation to find out what your goals even are,.....,, we provide the tools.

Alpha Strength

"It doesn't matter if you are a newbie or a pro this is a solid program. The movement is the same no matter the load and movement is what defines your fitness !!!!" - Grant Stonaker 

 For anyone seeking a designed program with exercise selection based on the 4 lifts. Squat, Overhead Press, Bench Press and Deadlift. The program features a Male and Female version. If you are seeking to build muscle with the scientific principles that professionals use to make sure they are making gains, this program is for you.

The Alpha Strength Program focuses on Principles of Resistance training that have held up through time? The Alpha Strength program, values Intensity, exercise technique and developing pure raw strength. Based on some of the most classic yet practical exercises. The variance in exercises provides the volume needed each training session to add strength and muscle over 6 weeks. With a consistent mind set of finishing strong this routine is a go to for the novice to a gym rat. 

Why is this for Me?

The best practice for any person that has Fitness in mind is to find consistency in activity. However for most avid gym goers the practice of being on a consistent program to see the benefits is not reality.

The Alpha Training Program brings consistency to your routine. While developing strength in the 4 exercises found in all elite programs: Bench Press, Deadlift, Overhead press and Squat. With each lift working large muscle groups and different planes of motion Alpha Training bridges function and strength. Just like Elite programs developed for Power Lifting, Professional Off Season athletes and Strong Men Competitors, Alpha Training keeps the tradition alive these 4 exercises, as the foundation to developing raw strength.

What is expected? 
 With each lift focused on increasing your Repetition Maximum, the focus on Intensity carries throughout the Training Program. This provides a way to regulate how hard you want to go each day. With manipulation of Volume (sets x reps) and Intensity (weight) over the 6 weeks There is no doubt you will have results. 


Triathlon Seminar with Rich

Join Rich at Anastasia Fitness for our Triathlon Race Seminar. The Seminar is designed for new and experienced triathletes. Training tips for newbies and experienced competitors from a fellow triathlete who's been in your shoes.

New Triathletes
What to expect on race day
What you need to bring and how to organize your gear
Nutrition and Hydration
Rules and regulations

Experienced Triathletes
See how to set your own personal triathlon training goals fitness program in preparation for your race distance.  
Improve your skills during swim training, bike, and run training in preparation for your 2018 race season.
Nutrition information, injury prevention and treatment.

Saturday, March 3rd 1pm $10

His and Hers

Written Programs for the DIYer in your life. Just what your partner needs to re-set, re-start or re-ignite their passion for fitness.

Becky & Minnette Round 2

Becky & Minnette Round 2

The 5 most common missteps in a new Fitness Journey

1. Not Warming Up: This is one of the most important keys in preventing injuries and it helps us to perform even better through our workout. When you want to get to the 'meat' of your workout a warm-up can feel like a giant buzzkill. Consider plyometrics to prime your Central Nervous System quickly especially if your workout will be consisting of moves that require speed and power. A focus on mobility should also be included to ensure that the joints are loosened up, lubricated and functioning more efficiently.

2. Alignment and Posture: The muscles and joints of the body work best when in certain alignment while moving. These ideal positions help the muscles and joints to produce and reduce force in the best manner. Not only will you be preventing injury, you will also be executing movement in a more efficient and effective way.

3. Unreasonable Lofty Goals: Setting small achievable goals has been proven to increase self-efficacy in sustaining a commitment to fitness. Choose goals that are easily and quickly mastered and build upon them rather than setting a goal with a distant future, too many variables or just completely unrealistic. Make healthy choices regarding goals like weight-loss as well. Shoot for 1-2 pounds of weight-loss per week as the weight is more likely to stay off AND you avoid side-effects of 'too-quick' weight-loss like loose skin.

4. Lack of Proficient Fuel Pre- and Post- workout: If you show up to crush goals with nothing in the tank you won't find near the endurance you will when you've put thought into how to feed your body for optimal movement. After workout, forget your meal or grab something convenient but lacking in proper nutrients, and you might as well have not shown up. It's been said that nutrition is 80% and fitness 20% in achieving the body you desire.

5. Schedule your workout into your week: Thinking you will just grab a workout at a point in your day that frees itself up without inserting the workout into your schedule means your less likely to show up. Figure out what time of day you most enjoy working out and find a way to make it work. Be realistic about how much time you have to give to your workout Sometimes, that means life is so busy you've only got 20 minutes to devote on a hectic Monday to a HIIT workout. Sometimes, it means you think you have no time but you've actually wasted an hour on social media taking in mindless material. Bottom line: get honest, let go of excuses, find the time, plug your workouts into your schedule just like any other appointment. After all, showing up is the hardest part. 

Team Training is now open with no membership required!

We have opened our Team Training up to non-members so that you can now participate without a membership!

Our Team classes always include conditioning, mobility and strength-training blocks utilizing TRX, kettlebells, bodyweight, rowers, aerodynes and more.

Kettlebell Lunch Blitz is the ultimate training tool for fat loss, strength, stamina, balance and coordination.   

AquaFIT ia an efficient, total-body workout designed to strengthen your functional movements and overall stability through natural water resistance.

Old Guys Rule is a session dedicated to the active baby-boomer who is looking for a workout with a crew of guys. Sessions limited to guys over 60.

Drop-in $15
1x weekly: $50/month
2x weekly: $80/month
3x weekly: $120 month

Monday, Wednesday, Friday:
5am, 6am, 9am, 6pm                                                                                                                                 Tuesdays and hursdays: 9am

Kettlebell Lunch Blitz:                                                                                                                                Mondays and Wednesdays 11:45-12:30

AquaFIT:                                                                                                                                                                      Tuesdays and Thursdays 8am

Old Guys Rule: Tuesdays and Thursdays 10am                                                                                                                                                                             


Your Body Deserves the BEST in Nutritional Supplements

Your Body deserves the very best. But how do you choose the very best nutritional supplements or even know what's in them? Life Extension's focus is on quality, purity and potency. Read ahead to learn about the products we now have on hand at a great cost to our members and Island Community.

Benefits at a Glance

ARTERIAL PROTECT: Naturally stabilizes endothelial plaques. Supports endothelial health. Promotes healthy arterial blood flow. Reduces arterial oxidative stress. Promotes a healthy inflammatory response.

VITAMIN B12, or cobalamin, works synergistically with vitamin B6 and folate to regenerate (methylate) the amino acid methionine, which helps to maintain already healthy homocysteine levels within normal range, which is important for heart health.

MEGA GREEN TEA: Powerful antioxidant. Supports cell membrane integrity. Boosts liver detoxification. Enhances immune function. Supports healthy cholesterol levels already within normal range and lipid profiles. Supports healthy cell growth. Possibly promotes weight loss.

SUPER BIO CURCUMIN: No whole-body health regimen would be complete without curcumin. This remarkable turmeric extract benefits nearly every organ system. Curcumin inhibits inflammatory factors, supports immune system function, promotes heart health, and offers potent antioxidant protection.

SUPER DIGESTIVE ENZYMES: Do you experience digestive discomfort after meals? One of the reasons is that your body produces fewer digestive enzymes as you age. Super Digestive Enzymes provides a powerful dose of amylase, protease, and lipase -- pancreatic digestive enzymes that work in a variety of pH conditions to support the digestion of carbohydrates, protein, and fat. Fight back against age-related digestive discomfort with this innovative formulation.

COQ10: Coenzyme Q10 (CoQ10 for short) is a potent antioxidant that supports cardiovascular health and is absolutely essential for healthy mitochondrial function.

Super Omega-3 EPA/DHA with Sesame Lignans & Olive Extract features a pure, fresh fish oil made from sustainably harvested Alaska Pollock and that has earned the International Fish Oil Standards’ (IFOS™) highest 5-star rating. Inspired by the heart-healthy Mediterranean diet, this superior formula also contains olive extract, sesame lignans, and natural lemon flavor, making it the most comprehensive omega-3 supplement for heart and cognitive health support on the market.

Vitamin D3 helps regulate the body's calcium balance. Supports healthy cell differentiation and immune health. Promotes healthy blood pressure already within normal range. Supports healthy bone density.

MAGNESIUM: Essential for more than 300 biochemical reactions. Combats widespread magnesium insufficiency. Supports everything from cardiovascular health to energy metabolism.


Ginger Force: supports blood platelet health and cardiovascular function. Active ingredients support the growth of beneficial intestinal micro-organisms, which are vital for intestinal health.

Don't get left behind: Speed and Agility Training for the Middle-school Athlete


Training for the middle-school athlete with Coach Henry. Focus on developing and refining athletic skills including speed, agility, co-ordination, strength, and power..

We build programming with an eye to sports-specific movement to accelerate progression of performance on the court, track, and field.

Mondays and Wednesdays at 3:30 or Tuesdays and Thursdays at 3:30     

Burn calories with MyZone

MyZone is a fitness tracker that shows and rewards effort when you work out.

It displays real time heart-rate, calories and percentage of effort in 5 simple color coded zones and automatically creates an online logbook for your activity. Incorporating MyZone to your workout provides feedback, goal setting and attainment of those goals, gamification and social accountability. Whether you choose to workout in our weight-room, a group-fitness class, our outdoor obstacle course or training room, MyZone will show your real time results on both your phone and our television displays.

Members wearing MyZone can work out smarter and more efficiently with the satisfaction of seeing results like calories burned as they occur. Get your own MyZone heart rate monitor for just $45!

Becky & Minnette Introduce:

A 6 week program with a focus to building strength while increasing flexibility and mobility to allow for progress towards hand standing, back-bending and arm-balances. Sessions will occur on Mondays at 5pm and drills will be assigned weekly to continue work independently. 

Purchase now through January 3rd to receive a discounted rate.

Program begins Monday, January 8th

email becky@anastasiafit.com with any inquiries