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Welcome to Integrative Fitness Training

Fundamental Movement Performance Training Personal Training

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Information is a dangerous thing in the wrong hands.

Our libraries benefit from a filtering system for information that’s reliable, valid and suitable for our consumption.

Unfortunately, the internet has no such tool.

We’re at the mercy of those willing, or often not willing, to put in the time and research to provide this much needed filter for us. Yet regardless of the method of delivery, our goal in health and fitness should remain to dispense with the best possible guidance and information relevant to our needs as consumers.

Never is this more prominent than within the health and fitness industry.

The internet is awash with information on how to get “beach body fit” or “lose 20lbs in a day” with this “one secret trick”. Methods that play on the human desire for minimal effort, maximum impact solutions.

Yet in the same way we don’t seek quick-fix solutions to repairing our cars, building our houses or educating our children, why do we seek out “quick-fix” solutions for the single most important resource we each have, our bodies?

Achieving or maintaining health and fitness can often be a paradox in itself for some of us.

Our positive and negative health choices have a direct impact on our capacity for movement and fitness. We can often get caught in a downward spiral of poor health and nutritional decisions, effecting our bodies capability to maintain the needed quality and quantity in how we move on a day-to-day basis.

Yet how do we actually change or reverse this process, when our inactivity, sedentary lifestyles and poor health, become an injury and health risk for future activity?

Short term approaches providing rapid “fixes” often require drastic action.

Whether from a nutritional or fitness standpoint, imagine trying to go to 0-60mph, as quickly as possible, in a car with the hand-break still on…

Something’s going to break in the long run with such dramatic input.

The decision to begin Integrative Fitness Training (IFT) came through personal experiences and objection to the media driven approaches to addressing this paradox. This quick-fix approach to health, fitness and training, widely spouted and too easily believed approach can be seen across gyms and fitness centres across the UK and beyond, and it’s doing far more harm to our physical and biological health, than it is good.

Our approach at IFT, is NOT therefore a quick-fix, minimal-effort approach.

This is a long-term, maximum impact strategy to your health, fitness and well-being.

At the centre of what makes IFT a truly unique approach to health and fitness, are five foundational pillars that shape the training methodology and thought processes that underpin our system.

1) Pain has no place in any fitness solution.

“No Pain, No Gain…” is an adage still promoted by trainers, coaches and clients alike. This simple statement is the epitome of what hinders health and fitness development.

Each individual beginning with IFT takes part in an introductory Functional Movement Screen (FMS). Our goal here, is to separate painful from dysfunctional movement patterns.

The FMS is a simple 7 exercise movement screen that provides a baseline for your personal movement competency. For more information on the FMS, take a read of our Insight here.

In-line Lunge - FMS

Our reasoning is simple, pain changes everything from a movement development perspective. The brain responds differently when its’ signals and pathways are clouded by pain.

At this introductory stage, we want to know if you’re in pain. Why?

Because it’s in both yours and our best interests, that the cause of your pain is addressed from the outset before we proceed. We are after all at IFT fitness professionals, not health professionals.

Pain is first and foremost, a health issue.

However, we can continue to train non-painful patterns of movement, whilst possible diagnosis and treatment is ongoing with a medical professional. Once pain in no longer present and normal joint motion is restored we can begin to reintroduce the pattern back into our training.

We’re striving for a multi-disciplinary approach to your health, fitness and well-being leaving no stone unturned.

2) Screen, Assess and then Test

Simply put, load shouldn’t be added to dysfunction.

If within basic unloaded fundamental movement patterns, such as those within the Functional Movement Screen, we see movement dysfunction, what benefit do we gain from testing you under heavy load, when we’ve already discovered that something within the movement system is dysfunctional?

Screen, separating pain from dysfunction, Assess why the dysfunction may be present, Test and then Train physical capacities when dysfunction is clear.

3) Respect the Neurodevelopmental process

Neurodevelopment: The development of the nervous system during the life of an organism

In recent times, exercise correction is becoming increasingly convoluted and often overly complex, as we try to provide the most “functional” outcome to addressing movement dysfunction.

Yet we are all born with near-limitless mobility, only to be restricted by the subsequent years of abuse we all give our bodies.

It’s over time as we developed, that we gained our stability often without guidance, bringing ourselves up from rolling front-to-back, up to our hands and knees, into standing, squatting and finally walking without having ever been formally taught or coached how …

Remember, before we ever learned to walk, we crawled.

Such is the power of these early movement experiences such as rolling and crawling, that if one of these early steps or milestones is missing from our neurodevelopmental sequence, often serious movement dysfunction can occur.


Sometimes the best way to move forward, is to take a step back and restore more primitive movements that we may have lost over time.

4) Movement quality precedes movement quantity

The number of repetitions or time completed of an exercise becomes meaningless if it’s not performed with the integrity and focus required for non-compensatory execution.

No pain, no load on dysfunction, just respect for fundamental movement.

5) Manage internal load before external load

This pillar is two-fold.

Firstly, how well do you manage yourself within fundamental bodyweight exercises.

So can you Push Up, Pull Up, Lunge, Bodyweight Squat… With a high level of competency? For repetitions?

Bodyweight fundamentals are a cornerstone on which higher movements are built.

Secondly, how well do you mange load relative to your individual lean body mass?

A 60kg female capable of maximally lifting 120kg (2x bodyweight – 120/60), is a stronger individual relative to her bodyweight than an 80kg male lifting 150kg (1.87x bodyweight – 150/80).

The absolute load is heavier in our male counterpart. But our female athlete lifts more relative to her, that has far more implication for how she can perform…

So how well do you manage you….

IFT is far more than a turn-up-and-train solution to health and fitness, we aren’t interested in chasing the lowest common denominator. This is a integrative, systematic and multi-disciplinary approach for you, the client.

If you truly want to be better and subscribe to the values and beliefs that we have at Integrative Fitness Training, get in contact, tell us your story and see how we can challenge you to change.

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If you truly want to make a change in your health and fitness, get in contact, tell us your story and see how we can challenge you to reach your goals.

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