Total Fitness Colorado

Total Fitness Colorado

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Yo! Jay V! Thanks for the tough workout yesterday. Everything’s sore today. I have core muscles of which I was unaware that are making themselves known this morning. 💪🏼💪🏼
Be careful in there.
FREE community workout. This coming Saturday 3 PM - 4 PM, in Highlands Ranch, We will have post workout smoothies! Post here you want to join us. Please invite your friends and join us for a fun workout.
This is where I am doing one-on-one personal training. I am building a small group of personal training for women during the day. Great way to meet other women and get customized training for less than one on one training. Message me for your free consultation
With the first official day of summer starting tomorrow and rising temperatures coming up this week please keep in mind these signs and symptoms below from the National Weather Service on Heat Exhaustion and Heat Stroke. Know the difference between the two and it can save your life or a trip to the ER.

Always remember to stay hydrated, exercise in the morning or evening if exercising outdoors.

Christopher Smith
I don't usually like to share others articles on this page but this one hits a main issue head on and I agree 100% (which is not usually the case).

For those who won't take the time to click the link and and read Erik's short article I will summarize really quick.

3 keys for weight loss

1. Count your calories, especially your macro nutrients (Protein, Carbohydrates and Fats). to expand on this further I will add that you MUST KNOW YOUR MACROS! I overheard a woman in here the other day who met with a "nutrition counselor" at a chain supplement store who had her trying to hit over 200 grams of protein per day. This did not line up with her goals and was impossible for her to achieve. She wasn't my client so I bit my tongue but was happy to hear her trainer correct the issue and set her up on a plan that was inline with her weight loss goals.

Every body is different and will respond differently to different types of nutrition plans. You may have to try a few before finding what works best for you and we can help you with that.

2. THIS IS MY FAVORITE..........LIFT WEIGHTS!!!! The author puts a greater emphasis on building muscle and gaining strength as a means to lose weight and I love it. I feel so many trainers are afraid to say this because it can take longer for the number on the scale to drop. Why is this so important? Muscle burns more calories that fat PERIOD. end of story! Plus it also prevents injuries, improves posture, makes your clothes fit better, you look better naked, playing with your kids becomes easier. This list is never ending.

3. Now my least favorite that Erik also places at the bottom but is no less important. Get in your cardio. Just don't over do the cardio. There are 2 main types of cardio to focus on, Interval training (HIIT) and steady state (boring) cardio. HIIT should be short bursts for short duration and only performed 1-2 times per week, it is very taxing on your body and you need to recover to see results. Steady state could also be used as recovery cardio in my opinion. Go for a slow jog, bike ride, long walk. It is much less intense but can be performed for longer duration and more frequently.

I think my synopsis of this article is actually longer than the article itself. Don't believe me? Go check it out for yourself, then log your foods, go for a walk and contact us to get in some weight training too.

TFC

A Training Studio in Highlands Ranch, offering a wide variety of trainers and experience. We have the knowledge and drive to help you achieve your goals.

As trainers we know for you to be your best you need to be comfortable and in a place that makes you feel welcomed. At Total Fitness Colorado you are our neighbor, our hiking partners and our friend and not just a number. At TFC we have a community that comes together to support each other on their fitness journey whether you're competing at a high level or just beginning a program. We are here wi

Operating as usual

10/11/2021

Increase the effectiveness of every exercise with these quick tips:

In this order:

1. Keep a neutral spine. All this means is allowing your spine to maintain it’s natural curve without over extending (arching) or over flexing (rounded).
2. Brace your core! This helps you keep that position nice and strong
3. Squeeze the muscles you’re working at the top of each rep
4. Lower your weights slowly back to your starting position to increase that time under tension and to make for a spicy workout!

This is all about being intentional with your movement! Do this and you’ll see a major increase in your overall exercise performance which leads to those beautiful muscles you’re chasing after 😉
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#totalfitnesscolorado #exercisetips #neutralspine #personaltraining #seemoreresults #fitnesstips #highlandsranch

Increase the effectiveness of every exercise with these quick tips:

In this order:

1. Keep a neutral spine. All this means is allowing your spine to maintain it’s natural curve without over extending (arching) or over flexing (rounded).
2. Brace your core! This helps you keep that position nice and strong
3. Squeeze the muscles you’re working at the top of each rep
4. Lower your weights slowly back to your starting position to increase that time under tension and to make for a spicy workout!

This is all about being intentional with your movement! Do this and you’ll see a major increase in your overall exercise performance which leads to those beautiful muscles you’re chasing after 😉
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#totalfitnesscolorado #exercisetips #neutralspine #personaltraining #seemoreresults #fitnesstips #highlandsranch

10/08/2021

We want to share our awesome community with your family and friends this holiday season! (Are we really already talking about the holidays?) 🧐 ..YES because it’ll be here before you know it 😉

Purchase a gift certificate for a 12, 24 or 36 pack of training sessions and receive a free gift from us!

Give the gift of health and an uplifting community to a special person this year. To purchase, DM us or you can email [email protected]

#totalfitnesscolorado #highlandsranchpersonaltraining #highlandsranchcolorado #thegiftthatkeepsongiving

We want to share our awesome community with your family and friends this holiday season! (Are we really already talking about the holidays?) 🧐 ..YES because it’ll be here before you know it 😉

Purchase a gift certificate for a 12, 24 or 36 pack of training sessions and receive a free gift from us!

Give the gift of health and an uplifting community to a special person this year. To purchase, DM us or you can email [email protected]

#totalfitnesscolorado #highlandsranchpersonaltraining #highlandsranchcolorado #thegiftthatkeepsongiving

Photos from Total Fitness Colorado's post 10/07/2021

How awesome is this? This is why we love Susan 🥰 who put on this awesome #BridalBootCamp for bride to be @lindylou_lindylou and mother of the bride @carolyn_r_martinez 👰‍♀️

Lindy gets married next week in Scottsdale! 🎉 Her and her mom look awesome, huh? 👏

This is what it’s all about!

#totalfitnesscolorado #bridalworkout #weddingready #bridetobe #fitbride #personaltraining #highlandsranchcolorado

10/06/2021

Are you strength training regularly but you’re still not seeing the results you want? Here’s a few things to think about:

1️⃣ Are you eating enough?
2️⃣ Are you using a challenging weight?
3️⃣ Are you only doing muscle isolation?
4️⃣ Are you doing too much cardio?
5️⃣ Are you being patient?

The quickest and most efficient way to get the right information for YOUR specific needs and goals is to hire a fitness professional to help you!

We’re not saying you have to work with us (though we hope you do because we have highly educated and well-trained personal trainers to help you)

..but we’re saying that you can save yourself so much time and frustration by getting proper guidance!

Whether your goal is strength training, weight loss, core training, muscular development, proprioceptive training, post-rehab, pre-op rehab, sports conditioning, or postural improvements.. WE CAN HELP.

Reach out to us for a free session to see if we are the right fit for you!

#totalfitnesscolorado #strengthtraining #personaltraining #getresultsquicker #wecanhelp #highlandsranchcolorado

Are you strength training regularly but you’re still not seeing the results you want? Here’s a few things to think about:

1️⃣ Are you eating enough?
2️⃣ Are you using a challenging weight?
3️⃣ Are you only doing muscle isolation?
4️⃣ Are you doing too much cardio?
5️⃣ Are you being patient?

The quickest and most efficient way to get the right information for YOUR specific needs and goals is to hire a fitness professional to help you!

We’re not saying you have to work with us (though we hope you do because we have highly educated and well-trained personal trainers to help you)

..but we’re saying that you can save yourself so much time and frustration by getting proper guidance!

Whether your goal is strength training, weight loss, core training, muscular development, proprioceptive training, post-rehab, pre-op rehab, sports conditioning, or postural improvements.. WE CAN HELP.

Reach out to us for a free session to see if we are the right fit for you!

#totalfitnesscolorado #strengthtraining #personaltraining #getresultsquicker #wecanhelp #highlandsranchcolorado

10/05/2021

Who thinks this cutie should be the new face of TFC?! 🙃🐾

Who thinks this cutie should be the new face of TFC?! 🙃🐾

10/01/2021

A little motivation to help you end your week strong from the classic, Rocky!

..btw, if you don’t know what you’re worth, we can tell you.. you’re worth a lot!

Happy Friday!
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#totalfitnesscolorado #rockyquotes #fridaymotivation #motivationalquotes #rockybalboa #fridayvibes #letsgo #highlandsranch

A little motivation to help you end your week strong from the classic, Rocky!

..btw, if you don’t know what you’re worth, we can tell you.. you’re worth a lot!

Happy Friday!
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#totalfitnesscolorado #rockyquotes #fridaymotivation #motivationalquotes #rockybalboa #fridayvibes #letsgo #highlandsranch

09/30/2021

Fact: You can still #flexonem even if it’s not Friday! Also peep that new TFC swag 💪
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#totalfitnesscolorado #flex #toughguys #personaltrainers #fitfam #swag #weloveourcommunity #highlandsranchcolorado

Fact: You can still #flexonem even if it’s not Friday! Also peep that new TFC swag 💪
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#totalfitnesscolorado #flex #toughguys #personaltrainers #fitfam #swag #weloveourcommunity #highlandsranchcolorado

09/29/2021

MEET RAY! 👋 “As someone who for years has sat behind a desk, I've never pushed myself physically until I started working out with Kyle from Total Fitness Colorado. Three times a week, he would set me up, show me what to do, and I would do it. Now, working out with Kyle is the highlight of my day. I've lost body fat, gained muscle, and feel better and stronger. Kyle and Total Fitness continue to help me feel great.” -Ray B.

This is why we do what we do! 👏 double tap for Ray! (& @khildebrandt05)

#totalfitnesscolorado #testimonial #fitnesstestimonial #belikeray #whywedoit #getyourlifeback #fatlossmusclegain #personaltraining #highlandsranch

MEET RAY! 👋 “As someone who for years has sat behind a desk, I've never pushed myself physically until I started working out with Kyle from Total Fitness Colorado. Three times a week, he would set me up, show me what to do, and I would do it. Now, working out with Kyle is the highlight of my day. I've lost body fat, gained muscle, and feel better and stronger. Kyle and Total Fitness continue to help me feel great.” -Ray B.

This is why we do what we do! 👏 double tap for Ray! (& @khildebrandt05)

#totalfitnesscolorado #testimonial #fitnesstestimonial #belikeray #whywedoit #getyourlifeback #fatlossmusclegain #personaltraining #highlandsranch

09/28/2021

“You become like the 5 people you spend the most time with” ..we’re just saying, if you want to be awesome & fit, come train with any of our personal trainers at TFC 😎
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#totalfitnesscolorado #companyyoukeep #personaltraining #joblove #community #fitnessfam #highlandsranch

“You become like the 5 people you spend the most time with” ..we’re just saying, if you want to be awesome & fit, come train with any of our personal trainers at TFC 😎
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#totalfitnesscolorado #companyyoukeep #personaltraining #joblove #community #fitnessfam #highlandsranch

09/27/2021

Fueled by @myfitfoodsofficial & @carolinakel22 👊 if you’re not good at prepping healthy food for the week (or you just don’t have the time and energy) then outsource it!
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#totalfitnesscolorado #foodprep #mealprep #outsource #healthyeating #nutrition #myfitfoods #carolinaskitchen #highlandsranch

Fueled by @myfitfoodsofficial & @carolinakel22 👊 if you’re not good at prepping healthy food for the week (or you just don’t have the time and energy) then outsource it!
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#totalfitnesscolorado #foodprep #mealprep #outsource #healthyeating #nutrition #myfitfoods #carolinaskitchen #highlandsranch

Photos from Total Fitness Colorado's post 09/24/2021

Here’s your daily reminder to STRETCH! ..or at the very least, make your trainer help you out 🤪

Remember - dynamic stretching before a workout & static stretching after a workout! You’ll feel SO much better and your body will thank you for it.

Happy Friday!

#totalfitnesscolorado #dailystretching #fitcommunity #fitfam #personaltrainer #stretchingroutine #weekendvibes #highlandsranch

Photos from Total Fitness Colorado's post 09/23/2021

Hitting arm day? Personal training? Or both? 🤪💪
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#totalfitnesscolorado #armday #sunsoutgunsout #biceps #flex #personaltraining #highlandsranchcolorado

09/22/2021

Have you ever heard of the phrase “use it or lose it?” - Strength training is so important for all of us but especially as we age & there’s a strong correlation between muscle mass and longevity in older adults.

According to the U.S. Centers for Disease Control and Prevention, strength training helps reduce the symptoms of many chronic diseases and conditions that commonly afflict older adults, including arthritis, diabetes, osteoporosis, heart disease, obesity and back pain. Studies show that strength training may also help reduce depression and boost confidence and self-esteem.

It’s never too late to start!

#totalfitnesscolorado #benefitsofstrengthtraining #healthyaging #weighttraining #personaltraining #highlandsranchcolorado #qualityoflife

Have you ever heard of the phrase “use it or lose it?” - Strength training is so important for all of us but especially as we age & there’s a strong correlation between muscle mass and longevity in older adults.

According to the U.S. Centers for Disease Control and Prevention, strength training helps reduce the symptoms of many chronic diseases and conditions that commonly afflict older adults, including arthritis, diabetes, osteoporosis, heart disease, obesity and back pain. Studies show that strength training may also help reduce depression and boost confidence and self-esteem.

It’s never too late to start!

#totalfitnesscolorado #benefitsofstrengthtraining #healthyaging #weighttraining #personaltraining #highlandsranchcolorado #qualityoflife

09/21/2021

🙌 “the energy in the gym is electric” - yes!! It is. Thanks Dakota 👊

Come join our awesome community!

⚡️ ⚡️⚡️

#totalfitnesscolorado #googlereview #bestgymincolorado #fitnesscommunity #electricenergy

🙌 “the energy in the gym is electric” - yes!! It is. Thanks Dakota 👊

Come join our awesome community!

⚡️ ⚡️⚡️

#totalfitnesscolorado #googlereview #bestgymincolorado #fitnesscommunity #electricenergy

09/20/2021

That first pour on a Monday morning 😌 #IYKYK ☕️
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#totalfitnesscolorado #mugshot #mondaycoffee #beardedmancoffee #personaltraining #highlandsranchcolorado

That first pour on a Monday morning 😌 #IYKYK ☕️
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#totalfitnesscolorado #mugshot #mondaycoffee #beardedmancoffee #personaltraining #highlandsranchcolorado

09/17/2021

Last day of the week, let’s put that work in 👊 ..kinda like Jupi’s sleeves trying to stay attached to his shirt 💪 😉 #flexfriday

Last day of the week, let’s put that work in 👊 ..kinda like Jupi’s sleeves trying to stay attached to his shirt 💪 😉 #flexfriday

09/15/2021

Need a good leg finisher after your workout? (The answer is yes.. yes you do!) 🔥 give these a try. 10 sets of 10 weighted jump squats.

You can use dumbbells or a sandbag.

Remember to keep your core engaged otherwise you might lose your balance 😉 and keep breathing.

Such a great way to challenge your muscle endurance!

09/14/2021

Happy twos-day! 👯‍♀️ because workouts are always better with a friend 💪
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#totalfitnesscolorado #friendsthatworkouttogetherstaytogether #partnerworkout #trx #personaltraining #grouptraining #highlandsranch

Happy twos-day! 👯‍♀️ because workouts are always better with a friend 💪
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#totalfitnesscolorado #friendsthatworkouttogetherstaytogether #partnerworkout #trx #personaltraining #grouptraining #highlandsranch

09/13/2021

Want to improve your hinge mechanics? This is an awesome way to do it! It’s also a great way to see where in your hinge (or deadlift movement) you’re losing your good spinal position.

Remember, a neutral spine and a strong core is 🔑 otherwise you will be putting too much load into your low back, increasing risk of injury and nagging pain!

Need help with this? Reach out! We’d love to help you.

#totalfitnesscolorado #personaltraining #pvcexercise #neutralspine #hingemechanics #deadlifts #movewelllivewell #highlandsranch

Want to improve your hinge mechanics? This is an awesome way to do it! It’s also a great way to see where in your hinge (or deadlift movement) you’re losing your good spinal position.

Remember, a neutral spine and a strong core is 🔑 otherwise you will be putting too much load into your low back, increasing risk of injury and nagging pain!

Need help with this? Reach out! We’d love to help you.

#totalfitnesscolorado #personaltraining #pvcexercise #neutralspine #hingemechanics #deadlifts #movewelllivewell #highlandsranch

09/10/2021

TRICEPS 💪 don’t skip an opportunity to strengthen these muscles! Strong triceps help stabilize your shoulder joint and not to mention.. give you great looking arms 🔥
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#totalfitnesscolorado #triceps #tricepsworkout #upperbodystrength #flexfriday #armday #personaltraining #highlandsranch

TRICEPS 💪 don’t skip an opportunity to strengthen these muscles! Strong triceps help stabilize your shoulder joint and not to mention.. give you great looking arms 🔥
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#totalfitnesscolorado #triceps #tricepsworkout #upperbodystrength #flexfriday #armday #personaltraining #highlandsranch

09/09/2021

We’re always looking to add new🔥music to our Spotify playlist so you get the best workout possible ⬇️⬇️⬇️ tell us in the comments your current favorite songs that get you hype 😎

We’re always looking to add new🔥music to our Spotify playlist so you get the best workout possible ⬇️⬇️⬇️ tell us in the comments your current favorite songs that get you hype 😎

09/08/2021

What we do in the gym prepares us for life outside of the gym both physically AND mentally. It’s a way to build confidence, resilience, mental toughness, work ethic, grit, and determination.

So show up every day and do the prep work 🔥
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#totalfitnesscolorado #abrahamlincolnquotes #workhard #prepwork #rowing #personaltraining #dothework #puttheworkin #grit #mentaltoughness #highlandsranchcolorado

What we do in the gym prepares us for life outside of the gym both physically AND mentally. It’s a way to build confidence, resilience, mental toughness, work ethic, grit, and determination.

So show up every day and do the prep work 🔥
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#totalfitnesscolorado #abrahamlincolnquotes #workhard #prepwork #rowing #personaltraining #dothework #puttheworkin #grit #mentaltoughness #highlandsranchcolorado

09/07/2021

Team work makes the dream work ✨ Happy Tuesday! So glad to have @liselotte2007 as part of our team.

Our community of trainers & clients continues to grow every day 🚀 come be a part of it! #YouCanSitWithUs
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#totalfitnesscolorado #besttrainersaround #bestcommunity #personaltraining #fitnesscommunity #highlandsranchcolorado #onestopwellness #thegoodlife

Team work makes the dream work ✨ Happy Tuesday! So glad to have @liselotte2007 as part of our team.

Our community of trainers & clients continues to grow every day 🚀 come be a part of it! #YouCanSitWithUs
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#totalfitnesscolorado #besttrainersaround #bestcommunity #personaltraining #fitnesscommunity #highlandsranchcolorado #onestopwellness #thegoodlife

09/06/2021

🇺🇸 Happy Labor Day, TFC!

🇺🇸 Happy Labor Day, TFC!

09/03/2021

Getting that arm pump before the weekend // #FlexFriday 💪
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#totalfitnesscolorado #benchpress #armpump #fridayvibes #personaltraining #buildingbetterhumans #strength #wellness #highlandsranch

Getting that arm pump before the weekend // #FlexFriday 💪
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#totalfitnesscolorado #benchpress #armpump #fridayvibes #personaltraining #buildingbetterhumans #strength #wellness #highlandsranch

09/02/2021

🚨 These are not your typical overnight oats! & Carolina is not your average food preparer. We’ve been lucky enough to be fed by Carolina over the past year and to say that she does an amazing job is an understatement.

These oats, for example, are made with a variety of nutrient-dense ingredients - seeds (chia, flax, h**p, sunflower..), unsweetened coconut milk, whey protein (if requested), rolled oats, organic fresh fruit, nut butters, etc…

Everything Carolina makes is homemade, small batch, nutrient-dense and delicious!

If you’re interested in her services, you can reach out to her over on your IG page at @carolinakel22 or email [email protected]

11/10 would recommend!

(Pictured is a sample size)

#totalfitnesscolorado #foodprep #mealprep #overnightoats #nutrientdensefoods #healthyeating #wholesomeanddelicious #highlandsranchcolorado #carolinaskitchen

🚨 These are not your typical overnight oats! & Carolina is not your average food preparer. We’ve been lucky enough to be fed by Carolina over the past year and to say that she does an amazing job is an understatement.

These oats, for example, are made with a variety of nutrient-dense ingredients - seeds (chia, flax, h**p, sunflower..), unsweetened coconut milk, whey protein (if requested), rolled oats, organic fresh fruit, nut butters, etc…

Everything Carolina makes is homemade, small batch, nutrient-dense and delicious!

If you’re interested in her services, you can reach out to her over on your IG page at @carolinakel22 or email [email protected]

11/10 would recommend!

(Pictured is a sample size)

#totalfitnesscolorado #foodprep #mealprep #overnightoats #nutrientdensefoods #healthyeating #wholesomeanddelicious #highlandsranchcolorado #carolinaskitchen

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one-on-one personal training, small group training, bootcamp style classes, sport specific training, weight loss programs and challenges, corrective exercise, yoga, contest and event preparation.

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8955 S. Ridgeline Blvd
Highlands Ranch, CO
80126
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