small group training

kickboxing

personal training

Small Group Training

At Mend, small group settings are essential for delivering an exceptional and effective experience. This environment allows our instructors to provide personalized attention on form and technique, crucial for safety and optimal results when lifting heavy or focusing on precise muscle activation. It enables enhanced coaching, on-the-fly modifications, and deeper skill development, accelerating your progress in nuanced movements.

Ultimately, our small group approach bridges the gap between large classes and one-on-one training, helping you achieve your fitness goals more effectively. To ensure that you receive expert feedback and hands-on coaching, every session is limited to a maximum of six participants.

  • This session offers an in-depth exploration of muscle activation and body awareness, cultivating a profound understanding of your own anatomy in motion. Designed with a meticulous, mechanical focus, this program challenges your cognitive engagement alongside your physical development.

    You can expect to use mostly kettlebells and dumbbells along with resistance bands, providing versatile tools to facilitate precise engagement and optimal movement patterns. This class is ideal for individuals seeking to enhance their control, coordination, and overall physical mastery.

  • This class focuses on building practical strength for all aspects of your life. We'll target movements that directly translate to better performance in your daily activities and outdoor adventures, making you stronger and more resilient in everything you do.

    You can expect barbell work, eccentric and isometric movements incorporated to challenge your muscles in new ways, helping you lift heavy and improve your overall power.

  • This session is focused on working through intense bursts of activity designed to elevate your heart rate and challenge your entire body. Expect a varied mix of exercises that focus on speed, agility, and power, ensuring a full-body conditioning experienceThis session is perfect for anyone looking to boost their athletic performance and improve their cardiovascular endurance through short, sharp efforts.

Kickboxing

Our dynamic Kickboxing class delivers an exhilarating cardio workout that will push your limits, elevate your heart rate, and build incredible stamina. Beyond the physical intensity, it's also a powerful cognitive challenge. You'll discover profound clarity with every combination, learning to think on your feet and react instinctively.

This unique blend of physical exertion and sharp cognitive engagement cultivates a heightened sense of awareness, translating directly to more confident and decisive action in all aspects of your life

Areas of Focus

Striking Techniques & Combinations

This is the heart of kickboxing. It involves learning and perfecting the fundamental punches (jabs, crosses, hooks, uppercuts) and kicks (front kicks, roundhouse kicks, knee strikes), and then crucially, combining them into fluid, effective sequences. This area directly addresses the "kick" and "boxing" aspects and is what makes the activity distinct.

Cardiovascular Endurance & Power

Kickboxing is an incredibly demanding workout. This focus area ensures participants develop the stamina to sustain activity, the explosive power needed for effective strikes, and overall improved physical fitness. It's the engine that drives the techniques, allowing them to be performed with intensity and consistency.

Personal Trainining

Our Personalized Training service offers one-on-one, customized fitness coaching designed entirely around your unique body, goals, and lifestyle. You'll work directly with a certified personal trainer who acts as your expert guide, motivator, and accountability partner, ensuring every minute of your workout is productive. This service is ideal whether you're a beginner seeking a safe introduction, an experienced individual looking to break plateaus, or anyone with specific goals like weight loss, strength gain, or injury recovery. Invest in your potential and achieve your strongest, healthiest self with a program built just for you.

  • We focus on rebuilding strength, endurance, and stability after an injury has been medically assessed, treated, and cleared for exercise beyond rehabilitation.

    Post-injury strength training emphasizes progressive overload tailored to the individual's healing progress and specific injury, aiming to restore pre-injury strength levels, correct muscular imbalances that may have contributed to the injury, and reduce the risk of re-injury.

    Programs often incorporate controlled movements, proprioceptive exercises, and gradual increases in resistance and intensity, while always prioritizing safe and effective movement patterns.

  • Youth development personal training is designed to foster a lifelong love of movement and build a strong, healthy foundation in children and adolescents. Programs are age-appropriate and prioritize fundamental movement skills (e.g., running, jumping, throwing, catching), body awareness, coordination, balance, and agility. The focus is on proper form and technique, injury prevention, and making exercise fun and engaging.

    My focus in youth development programming aims for well-rounded physical literacy, promoting overall fitness, confidence, and positive body image.

    Training may incorporate light bodyweight exercises, light resistance, games, and activities that encourage natural movement patterns.

  • Designed to enhance an athlete's performance by improving their ability to execute the specific movements required for their chosen sport efficiently and effectively. This modality goes beyond traditional strength training by focusing on multi-joint, multi-planar movements that mimic real-game scenarios. It emphasizes core strength, power, agility, speed, balance, and coordination, integrating these elements into dynamic exercises.


    The goal is to optimize neuromuscular efficiency, improve reaction time, reduce the risk of sport-specific injuries, and translate general fitness into superior athletic performance on the field, court, or track.

    Training often involves sport-specific drills, plyometrics, resistance bands, and exercises that challenge stability and movement in all three planes of motion.