How to Use Our Three Tiers to Build Your Wellness Plan
Each January gyms just like ours see a surge of individuals who are recommitting to their health and wellness. By February many of them have fallen off the wagon - either because they are overwhelmed trying to coordinate workouts OR because they went too hard and too fast to start out and did not listen to their bodies to help them create sustainable wellness goals.
Enter CORE57’s new three-tier approach - we’ve built a programming model for you that makes it easy for you to customize your prescription for a weekly class schedule that will help you make consistent progress towards your wellness goals.
Let us share a little secret with you - it's actually a fresh perspective on the philosophies that have guided CORE57 all along. We've taken our tried-and-true principles and packaged them into an easy-to-understand wellness pyramid designed to bring you maximum results. As a bonus, we're thrilled to introduce our 2024 incentive program that will give you the perfect opportunity to put our three-tier system into practice!
We believe that balance is the key to a fulfilling wellness journey, and our three tiers provide a clear roadmap to help you achieve just that. So let's dive in and see how each tier can work for you.
Tier One: Mobility, Stability & Active Recovery
At the base of our wellness pyramid lies the foundation — your starting point. This tier focuses on building a strong and healthy physical body through mobility, stability, and recovery. We believe that without a solid foundation, any progress made toward your fitness goals will be difficult to maintain.
Tier One is quite simply the MOST important part of the puzzle here. It is the foundation upon which everything is built. The stronger your foundation — the mobility and stability of your joints, the resiliency of your facia and muscle tissue — the better you will be able to progress in strength and the more you can get out of cardio!
Think of Tier One like the skeleton of the car – the nuts, bolts, wheels, and the internal parts of the body. Tier One is also like routine maintenance – oil changes, tire rotations, air filter changes, and gas fill-ups. These components may not always be the most exciting, but they're necessary to keep your car performing at its best. So, why not apply the same principle to our wellness? Tier One helps you do what it takes to MAINTAIN optimal performance!
Classes in Tier One include:
Roll and Restore
Strengthability
Stick Mobility
Maximum Movement
Yoga
Pilates
Core T1
We recommend attending 1-2 Tier One classes per week, depending on your current physical status and personal wellness goals.
Tier Two: Strength
Tier Two is all about building strength - the most important factor for longevity is muscle mass. Not only is it associated with optimal bone density and reduction in mortality, it is your metabolic engine. Muscle mass handles 80% of your body's glucose, meaning you can tolerate carbs better when you have more muscle! And of course, muscle drives all of your body's movement!
Tier Two is not any less important than Tier One, but without a strong foundation built in Tier One, we cannot garner optimal benefits from Tier Two!
Let's take the car analogy further: Imagine building a stunning car body, carefully painting it to perfection, and making sure every line and curve is in its right place for that aesthetic appeal. But if you neglect regular oil changes and let your tires wear down, that beautiful body won't last long!
Just like a stunning car body needs a well-maintained engine, building strength on top of a solid foundation is essential for long-term progress.
Classes in Tier Two include:
Semi-Private Sessions
Strictly Strength
TRX
Butts and Back
Kettlebell
Core T2
We recommend attending 2-3 Tier Two classes per week, depending on your current physical status.
Tier Three: Cardio
Tier Three is all about cardiovascular exercise. Research has shown that short bursts of high-intensity cardio, lasting no more than 20 minutes, can provide amazing benefits. We're talking improved lung capacity, lower blood pressure, a higher resting metabolic rate, and even hormonal improvements. This is especially important for menopausal women and men experiencing sub-optimal testosterone production due to aging.
But cardio is at the top of our pyramid for a reason - going beyond that 20-minute mark can actually lead to more inflammation, negative metabolic effects, and a higher risk of injury. That's why it's crucial to give your body the proper recovery it needs.
Classes in Tier Three include:
SPRINT
Metcon
Spin
Boxing and Barre
For the average healthy member, we recommend attending 1 Tier Three class per week, with the potential to attend up to 2 classes if you enjoy and tolerate it well. Additionally, we encourage daily movement, with a focus on achieving as close to 10,000 steps per day as possible.
Creating Your Personalized Wellness Plan
To create your personalized wellness plan based on our three tiers, we offer an initial assessment with Kolleen. During this assessment, Kolleen will delve into your health history, current health status, and goals. Using this information, she will design a unique weekly program for you that aligns with the three tiers of classes and identify the best class options for you.
Every three months, you will have the opportunity to reassess, track your progress, and make adjustments to your programming if necessary. This ensures that your wellness plan remains tailored to your evolving needs and goals.
Be Strong. Be Better. Be Me.
What better way to put these principles into practice than with a challenge? We invite you to take the leap and embrace the journey towards better wellness.
In 2024, we're challenging our members to commit to their best selves. Take 57 classes, utilizing all three tiers - Foundation, Strength, and Cardio - and attend an assessment with Kolleen. By incorporating all aspects of our three-tier system, you'll be on your way to a well-rounded and balanced wellness plan.
Once you have hit these milestones, we will be recognizing your achievements in the gym and on social media. And along the way, you'll learn to leverage our three-tier system for a balanced workout program that works for YOU.
At CORE57, we're passionate about helping you achieve balance and find joy in your wellness journey. Our three-tier system provides a fresh perspective on the philosophy we have always embraced. So why wait? Take the first step towards a personalized wellness plan by booking your initial assessment with Kolleen today.