The Formula


The first thing we do here at NLF before performing any exercise is Foam Roll. Foam exercise rollers are cylindrical pieces of dense foam used to relieve muscle tension and soreness. In addition to massage, they are used for balance training and self-myofascial release. Foam Rolls are made of very dense foam and are very light. For massage, just roll it over your muscles. One of the most important uses of foam exercise rollers is for self-myofascial release. According to the National Academy of Sports Medicine (NASM), self-myofascial release is a stretching technique that focuses on the neural and fascial systems. Fascia is fibrous connective tissue that surrounds muscle. Sometimes tight knots or adhesions form, which are known as trigger points. According to Sports Fitness Advisor, trigger points can be accompanied by inflammation and eventually turn into scar tissue. The importance of self-myosfascial release cannot be understated as it reduces inflammation. Foam exercise rollers can help get rid of knots and sore areas of muscle tissue. This will allow proper body mechanics and a better workout.



Do you think walking on a treadmill or sitting on a bike for 5 minutes is a warm-up? At NLF we do not. The purpose of a warm-up is to increase body temperature and prepare all tissues in the body for the workout. The objective is to engage the core, and to build joint mobility and stability. In addition it wakes up the nervous sytem and prevents injury. At NLF we use the dynamic warm-up in all our programs. You will notice an increase in your fitness level very quickly using this method.



Your core is the foundation of ALL movement. Most people begin with a weak or deconditioned core. NLF addresses it early in the workout while it is still fresh. The core is not just abdominal muscles but a whole region of muscle groups including those that stabilize the spine, pelvis and shoulder girdle. Having a nice strong core will provide solid balance, which allows all the extremities to move more powerfully and under control. 

Corrective movement exercise aims to bring the body back into a perfect postural position. With good posture the body can perform at its optimum level. Sadly over time we pick up bad habits like slouching, leaning or even sitting at our desk at work in really strange positions. Corrective exercise reverses these imbalances and compensations and guides the body to work in harmony and without pain. NLF combines scientific principles of biomechanics; physics, motor control and human physiology to correct the cumulative stress on your body. No muscle works alone; each is connected to another part of the body.



The NLF Formula’s strength training method is the most important piece of the puzzle. We keep you progressing to the next level by external loading which in turn confuses the muscles. As a result the body continues to change. We take a functional or total body approach. It incorporates total muscle involvement through compound and more multi-joint movements. 

Rest periods are taken very seriously here at NLF. That’s because rest periods allows the body to create a metabolic twist. This will burn up as much stored fat as possible. Now you’re not just building muscle but burning fat at the same time! It’s a proven fact this is the most effective way to train. Tools we use are: TRX, Kettle Bells, Super Bands, medicine balls, battling ropes, and many more muscle building tools.



Metabolic Conditioning is an approach used to maximize the body’s metabolic pathways for a variety of goals including: to better sports performance, to boost fat burning hormones, to increase metabolism, to assist in weight loss and speed up fat loss. The best way to approach this type of training is to use count downs, circuits and intervals. Take note…this type of training should be challenging and exhausting. It is much more fun and rewarding than a slow, boring walk on a treadmill or stationary bike!



When we are finished with an invigorating muscle building, fat burning, workout our body needs to slowly warm down. In our program we start the recovery process with some static dynamic stretching to rid us of lactic acid. Post workout stretching and regeneration exercises will drastically reduce stiffness and relieve sore muscles.



To start muscle regeneration, post training nutrition is essential and recovery must begin immediately after the workout. Muscle cells are most receptive to absorbing complex carbs, protein, sodium and liquid during the first two hours after exercise. Protein-rich foods like eggs, poultry, beef or protein-enhanced shakes after a hard workout will help to repair damaged muscle fibers. Also, the loss of bodily fluids and sodium through sweating during a workout can make it difficult for muscles to recover. By increasing your fluid intake, blood flows easier and quicker to bring the right healing nutrients to damaged muscle fibers. Sodium or salts help to hold more liquid and stimulate thirst, both of which will aid your rehydration. 

Waiting longer than two hours to refuel your body with the right nutrients after training will result in 50 percent less muscle restoration. Once we are finished with our workout, the first thing we do is to Regenerate. It is in fact the way to proper recovery, feeling strong, and being ready for the next workout.

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