Fitness Partner’s Programs | Doc Blake's Fitness

docBlakeFitness Pump & Shred

Pump & Shred uses a high intensity interval training (HiiT) concept for strength and cardio training. Recently, fitness professionals voted HiiT one of the top fitness trends for 2020 in a survey by the American College of Sports Medicine. Various interval-based workouts are now popping up seemingly everywhere, however Pump & Shred (P&S) was developed by John Blake 10-12 years ago. He says that P&S is more apply defined as sustained intensity interval training (SiiT).

Sustained intensity interval training operates as an HiiT program from set-to-set, exercise-to-exercise, but its list of workouts are typically longer than 20-30 minutes per most HiiT programs. The fat shredding benefits are prolonged for hours after these workouts. Pump & Shred workouts demand that you complete each set of an exercise, then quickly move to additional exercises within the super/giant sets. There are usually 4-5 super sets in a workout. The longest periods of rest in these workouts are while setting up for the next super/giant set. Workouts usually last for 45-90 minutes.

docBlakeFitness Tennis

Research has found that early positive experiences in sports create a lifelong commitment to an active lifestyle. Tennis is fun for families and kids of all ages and levels. Tennis academies are offered Spring dates thru mid-Fall 2020. Specific dates, types of camps and academies can be found here or at Camps for City Kids.

Personal Training

My motto is “Always here to help!” I want you to get into the best shape of your life and reach your fitness goals. That means I’m here to encourage and serve you with 40 years of coaching/training experience with elite athletes, families, and sports teams.

Weight Loss Coaching

Need to lose 20 lbs or more? I provide incremental body fat analysis, nutritional counseling and exercise prescription along with motivational coaching.

More Than Gold Boot Camps

Fitness Boot Camps, Basketball & Soccer Camps, and Tennis Academies – John Blake and former Duke Basketball players were the founders of these camps with a simple goal of building solid athletic skills and strong Christian character. More Than Gold seeks to sponsor 1,000 city kids for these camps each year.

Group Fitness Training

Team up with a friend or family member and get fit together. You will both save on the cost of personal training while collectively working towards a positive wellness goal. Sessions can be held in-home or at your local fitness facility.

Body Beast

Forget everything you know about weight training. Body Beast has cracked the code for how to dial in the lean, chiseled physique everybody wants. And you can get it in 90 days, at home, with just a few dumbbells, in as little as 30 minutes a day, for less than fifty bucks.

Cycling

Cycle is a fantastic freestyle stationary cycle workout. Cycle will build endurance and provides great cardiovascular training for performance fitness.

Les Mills Body Attack

BodyAttack is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals – from the weekend athlete to the hard-core competitor!

Running & Cross-Training

Running is by far the most cost effective way of losing the extra pounds while at the same time building your cardio, endurance and strength. Running can also be done in groups so that your workouts aren’t boring and it allows you to keep your mind off the workout and enjoy spending time with a friend or family member.