ALP Strength & Conditioning

ALP Strength & Conditioning is an 8-week program designed to enhance the serious athlete’s performance. This program is a perfect supplement to the sport specific training a woman athlete is looking for to take their performance to the next level, as well as the competitive CrossFit athlete looking for an edge. All athletes wishing to participate in this unique, specially designed program must apply for a position and meet certain minimum athletic requirements before being accepted. These include having women’s waist trainer for working out. For more information, please contact us.

Members who have chosen to utilize personal training services have seen tremendous gains in meeting their goals whether that be for weight loss or performance. Although we love our group classes, individuals can always benefit from these services.

Mobility, simply put, is vital. Unfortunately this essential key to our movement is often overshadowed by strength and endurance. However, one must master flexibility to reach their full potential in the seemingly more glamorous aspects of fitness. Keen mobility improves your skill level, increases your maximum lifts, and allows for longer power output, but most importantly it keeps you safe. A broken system is vulnerable to costly compensations that result in achy joints, ugly movements, and possible injuries that can take you out of the game all together.

As physical therapists, we treat people on a daily basis who are often experiencing the results of these long-term compensations first hand. We would much rather catch everyone on the prevention side of their issues, determine what movements have potentially negative consequences, and provide them with a solid program to keep them moving. Our role as waist trainer for weight loss provider provides the perfect avenue to do just that! If you are broken (we all are) make an appointment so that we can help fix you!

DISCLAIMER: We unable to assist you out of the clinic setting with current injuries. These stretches are meant for maintenance, enhancing movements, and preventing injuries associated with poor mechanics. They are not meant to rehabilitate current injuries. Use at your own risk and stop if you think it’s going to hurt you, it seems too intense, or if something just doesn’t “feel right”. Don’t wait until you develop a nagging pain or an obvious injury to take accountability for yourself. If you have an injury that is bothering you please seek out the medical help you need.

Group Mobility Class

This class is designed to help you improve your movement mechanics, enhance performance, and remedy the funk in your joints.  Come ready to STRETCH your potential (pun intended).

Who is this for? ALL ATHLETES. Whether you are new or are a veteran CrossFitter this class will help you move more efficiently.

What You Can Expect:

We will perform recovery stretches from the previous week’s WODs, as well as learn prep work for the week ahead. We will work joint by joint through the whole body including:

  • Lower Leg and Ankle
  • Quads and Hip Flexors
  • Hip Mobilization Stretches
  • Thoracic Spine
  • Lats and Shoulders
  • Overhead Position

We will also test & retest in EVERY class. Based on that week’s programming you will test that movement at the beginning of the mobility class and re-test the movement at the end to see immediate impact with each class!

The Truth About Trans Fatsillustration of trans fats harmful to the body

Researchers and scientists are releasing evidence from day to day, proving that the artificial trans fats that make up a large chunk of the modern junk foods, have one of the worst effects to your body metabolism.

If you are like most consumers who never bother to check what is on the food product nutrition stickers, then you are one of the many who are totally oblivious of the dangerous trans fats that they consume daily through these fast foods.

Scientific evidence proves that consuming just between a mere 1 and 2 grams artificial trans fats on a daily basis through your food choices marginally contributes to the risk of you contacting lifestyle diseases such as heart disease, diabetes, cancer among other deadly ailments. What is worrying is that a casual glance at the sticker on the sachet of crackers reveals they have trans fat content of up to four grams per serving.      

The trans fats are to be found primarily in fast junk foods, snacks, commercially oriented baked foods and the deep fried food items. Among all these foods, the average consumer takes between 20 and 30 gms of artificial trans fatty acids each day while being totally unaware. This is fatal news because the mere 1 to 2 grams per day have been proved to be a risk to health. You don’t need to be told this is a great danger lurking.

Another major problem is that unlike cigarettes and alcohol in which consumers are frequently reminded of their dangers to their health, almost all the mass population is ignorant of the health risks posed by trans fats, and their pervasiveness in the many foods they consume. Neither do they know which foods contain unhealthy levels of trans fats and which do not. They assume that the mere fact that a food product has the FDA approval implies that it is absolutely safe for their health in all measures.  

It’s worth to quickly note that this revelation should not make you condemn all trans fatty acids. We have the modern grievous processed trans fats which harm your health and the natural trans fats which are actually beneficial to your health and wellness.

Enhance regulation

Several and subtle as they may be, there is still some hope of their demise because the scrutiny on manufacturers is increasing by the day, forcing them to either cut down on or completely remove trans fats from the foods they make. Influential US metropolises such as Massachusetts and NYC, as well as some of the major chains of fast food outlets such as McDonalds, have stepped up the push to review and possibly entirely eliminate trans fats.

Our best caution is that you have full responsibility over your health and you shouldn’t be influenced by the manufacturers and restaurants that are there for profit. However, you shouldn’t then turn out to be a perfectionist, because obsession with perfectionism is more harmful than beneficial when you want to build a healthy diet routine.  You only need to be informed as much as you can about the prevalence of trans fatty acids, their effects on your health, which foods are the major culprits of these fats and how best to avoid them.

The alternative is to completely shun refined food products, by which you will absolutely be off the hook of trans fats.


Have you already been checking food product stickers?

If not, will you commit to be checking them before purchase and consumption?

We would be glad to know what you think!

Women's book for running

After centuries of indifference to masculine stuff, women have caught up with men and they now constitute more than 50% of the runners in our nation. As increasingly more ladies hit the nature trails and roads running and joining marathons and other competitions, researchers and research on the physical effects of female running have significantly risen in tandem.

Another fact is that even though the gap is closing between the male and female best athletic performance, the most advanced scientific research proves that there is dramatic difference in the physical, mental and emotional effects of running for women, compared to men. With that in mind, experts created a running guide, specifically directed to the female runners.

The Runner's World Complete Book of Women’s Running, is the latest revised edition of the most advanced and pragmatic all level female runners guide to have been published. Its body of content is filed with fresh, spin-new tips, the most up-to-date research and input from hundreds of experts, discussing solutions to all the unique needs of female runners that include:

  1. Efficient and healthy loss of weight
  2. Ingenious and powerful nutrition
  3. The running equipment you should do without
  4. Failure free injury mitigation measures
  5. Super effective training tactics
  6. Physique problems
  7. Running during critical times such as pregnancy and menopause


The book Runner's World Complete Book of Women’s Running is not a just guide on how to prevent injuries when running, the most beneficial stretches and exercises, the wholesome nutrition secrets, and most effective training schedule for a woman. The book also gives you super inspiration, in the form of real life experiences of other women who have been there, as way to motivate you in your fitness journey.

Books and magazine content reading is one of the most potent ways to charge up when you are taking on a challenge. The rise and fall of pavements and trails when running in a sunny afternoon becomes a walk in the park. Same thing when you are preparing for a mother of all battles marathon.


Women races have increasingly embraced running thought the last decade and more of them are unearthing the thrill of running. The female welcoming race events ensure to embrace all runners with their different levels of ability and often, the events feature unique challenges for the partakers and contenders.

This Runner's World Complete Book of Women's Running helps you discover the races that present the best women favoring tokens such as:

The half and full marathons whereby participants are given chocolate along the course and nail maintenance (pedicure/manicure) post race- including being awarded with a Tiffany’s necklace for those who finish the race.

The 5K race during the fall that brings on board women in their thousands in order to stroll, walk or run and which provides a healthy sumptuous feast after the race. It also gifts roses to the senior runners. 

The circuit race that brings women together to run and walk in ten cities in the U. S. and 15 other nations. 

Get tens of such other witty tactics with a 3 week free preview of the Runner's World Complete Book of Women's Running