Confidence and Coordination: “We are a hub for fitness training, and emphasize individual attention and direction. The idea is to build strength, ramp it up, and keep moving! I enjoy seeing people grow stronger and gain confidence and coordination.” Natalie Burke, personal trainer and owner of Rising Phoenix Training & Fitness Center, demonstrates a plank workout for her spirited class.
By Jan Stratton
Hthe exercise. energy. Energy. Stamina. incentivize. Mojo… and more.
All of these things can be yours during and after your workouts at Rising Phoenix Fitness and Training Center.
What sets Rising Phoenix apart from other gyms and fitness centers is the small class instruction with a personal trainer and a strong focus on building strength and endurance.
Opened in 2021, it is located at 947 State Road, where it shares space with Princeton Martial Arts. Classes are held Monday through Friday at 5:30 a.m., 6 a.m., 7:15 a.m. and 8:30 a.m.
An early start, but you can also enjoy first thing in the morning! Owner and personal trainer Natalie Burke supervises and guides the students in an exercise program to ensure their success.
body mechanics
“We focus on functional training, with an emphasis on body mechanics,” she explains. “We don’t use machines, instead you incorporate your own body weight into the workout. We help you build strength for the things you do every day, including lifting, bending, etc.
“Most importantly, we help our students gain confidence towards achieving a goal. People can really change their lives. Often they don’t realize what they can do, and we help with that.”
Personal trainer for 18 years, Burke has worked with several fitness centers in the area. Her experience led her to believe that small classes with a focus on instruction from a personal trainer were the best way to get positive results.
When she opened the position, coronavirus was still a problem, and she wanted a future-looking name to reflect optimism. She notes that “The Rise of the Phoenix arose because it was the idea of rising from a dark time.”
“We encourage people to come for five days to get the best results,” she says. “If they attend five days, they will see improvement in two to three weeks. This helps increase motivation. They see it as worth the effort, plus customers motivate each other.”
Clients are men, women and teens. There are usually more in the 40-50 age group, but Burke is also proud of its 80-year-olds.
personal approach
She believes in a personal approach, focusing on each student’s abilities and goals. Everyone in the class, usually five to 15 students, works together, albeit on different levels.
“The idea is that there is always another way to get something done, and there is no such thing as ‘I can’t,'” Burke confirms. “There is always something you can do. If the client has difficulty performing an exercise on the floor, he can do it from a seated position on a chair.
“And if someone is recovering from an injury or has a condition, such as arthritis, Parkinson’s disease, etc., we help them cope with that. Again, there is more than one way to approach exercise and continue to gain strength and stability. There is always an alternative that fits individual needs.”
The duration of the classes is 45 minutes, and they begin with a warm-up, and then exercises to help the whole body. All body movements are fully integrated, including a variety of floor, standing and sitting exercises. Balance, stamina, endurance, stability, coordination, and more are emphasized, with a cool-down and stretching period at the end of the class.
free weights
A variety of equipment will be used, such as free weights, bands, balls (stability and medicine), battle ropes, heavy bags, equations, and steps, among others.
Boxing kick, squats, lunges, curls, chest and shoulder presses, core work, planks, front/side raises, push-ups, and yoga moves are included, depending on each day’s class format.
Burke believes that creating a welcoming and stress-free environment is important to the well-being of the class.
“We are a center with no frills, no bells and whistles,” she points out. “We focus on small group classes without the stress and distraction of the gym, and encourage personal goals with the support of the coach and training partners. Our classes are fun, and we also incorporate all kinds of fun music.”
Nutrition information
In addition to focusing on strength training, Burke provides nutritional information and advice (particularly the need for a balanced diet) and the necessity of getting enough sleep. Besides exercise, all of this is essential for overall health, she points out.
Classes for one month (five days a week) cost $99. She suggests paying three months in advance, if possible. In addition to daily on-site classes, a Zoom lesson is available at 6:30 p.m.
Burke is encouraged by the growing number of students, many of whom have been enthusiastic clients over the years. She is also excited to have so many new students join the classes.
“I enjoy seeing the students grow stronger,” she says. “I feel that I am helping to make positive change in people’s lives, and I have found my passion in doing so. I help clients understand that they have the strength to accomplish things they thought they couldn’t do. I look forward to introducing more people to the benefits of strength training and my unique exercise program.” coffee beans.
Remember, there is always more than one way to do something, and never say ‘I can’t! “
FOr for more information on Rising Phoenix, call (732) 754-6860. Website: Risingphoenixtraining.com. Registration for one free class is available online.
