Assess. Correct.
Build. Sustain.
This isn't random workouts. OmniFit follows a structured four-phase methodology designed to fix what's broken, build what matters, and make results last — for busy professionals 30+ with real injuries, real schedules, and real skepticism.
A Structured Path — Not Random Workouts
Every OmniFit program follows the same four-phase framework. What changes is how it's customized for your body, your limitations, and your goals.
Assess: Understand Before We Program
Most trainers start with a workout. We start with questions. The Assess phase has two parts: a video consultation to evaluate fit, and an in-person screening to map your body's movement patterns.
Step 1 — The 45-Minute Video Consultation
This is a conversation, not a sales pitch. Before we design anything, we need to understand who you are:
Fit Evaluation
We determine whether OmniFit's coaching model matches your goals, schedule, and expectations — and we're honest if it doesn't.
Medical History
Past injuries, surgeries, chronic pain, medications, and conditions that affect how you should train. Nothing gets ignored.
Behavioral Assessment
Eating patterns, stress levels, sleep quality, energy fluctuations — the lifestyle factors that determine whether a program works or fails.
Goals & Needs
Specific, measurable targets. Not "get in shape" — but "lose 25 lbs, fix my posture, fit my training around 50% travel."
Step 2 — In-Person Physical Movement Screening
Your first session at the studio is a comprehensive physical assessment — not a workout. This is where we collect the data that shapes your entire program:
Overhead Squat Assessment
Reveals compensations in ankles, knees, hips, and shoulders during a loaded movement pattern.
Single-Leg Squat
Tests unilateral stability, hip strength, and knee tracking — common failure points for desk-bound professionals.
Push & Pull Patterns
Upper body movement quality: shoulder mechanics, scapular stability, and thoracic mobility under load.
Posture Photos
Front, side, and back photos documenting your current posture. These become your scored baseline for quarterly comparison.
Joint ROM Testing
Range of motion measurements for shoulders, hips, ankles, and thoracic spine — identifying restrictions that cause pain.
Grip Strength
A reliable indicator of overall functional strength and a baseline metric we track monthly.
Body Composition
Tape measurements, body fat estimates, and circumference tracking — because the scale alone tells an incomplete story.
Core Stability
Plank tests and anti-rotation assessments to evaluate trunk stability — the foundation of safe, heavy lifting.
Gait Analysis
Walking mechanics that reveal asymmetries, compensations, and patterns that contribute to chronic pain.
Every finding from this screening directly informs your program. Nothing is generic. Nothing is guessed.
Correct: Fix the Foundation First
Before we add load, we fix what the assessment found. This is the phase most trainers skip — and it's the reason most professionals get hurt or plateau. Depending on your assessment, the Correct phase may be a dedicated block or blended into your strength work from day one.
The Correct phase draws from a full corrective toolbox, applied based on your individual assessment findings:
Foam Rolling & SMR
Self-myofascial release to reduce tissue tension and restore muscle quality before movement work begins.
Corrective Exercise Circuits
Targeted activation and stabilization sequences addressing the specific compensations your screening revealed.
Light Strength with Modified ROM
Controlled strength work within a pain-free range of motion, building load tolerance without aggravating existing issues.
Joint-Specific Mobility Drills
Focused mobility work for restricted joints — shoulders, hips, ankles, thoracic spine — based on your ROM testing.
Posture-Specific Activation
Targeted strengthening of weak, inhibited muscles (deep neck flexors, lower traps, glutes) to reverse desk-posture damage.
The 3/10 Pain Ceiling Rule
No exercise should cause pain above a 3 out of 10. If it does, the movement is modified, regressed, or replaced — immediately. This rule governs every session, every phase. It's non-negotiable because professionals with chronic pain or post-rehab needs cannot afford setbacks. Joint health comes first, always.
For some clients, the Correct phase is a pure 4–8 week block before any heavy lifting. For others with fewer restrictions, corrective work blends into strength training from day one. Your assessment determines the approach — not a generic timeline.
Build: Structured Strength and Body Recomposition
Once the foundation is corrected, we build. This is where the visible transformation happens — progressive strength training, body recomposition, and the integration of nutrition and lifestyle habits into a system that produces measurable change every 30 days.
Progressive Overload
Structured increases in load, volume, and complexity — programmed in 4-week blocks, not random daily workouts.
Joint-Smart Programming
Heavy lifting doesn't mean reckless lifting. Every exercise is selected and modified around your joint health profile.
Nutrition Integration
Calorie and macro targets tailored to your schedule, with food guidelines that work with work dinners, travel, and family life.
Behavior Change Systems
Habit stacking, stress management strategies, and sleep optimization — because results depend on what happens outside the gym.
Weekly Accountability
Structured check-ins reviewing training adherence, nutrition compliance, energy levels, and any emerging issues.
30-Day Progress Reports
Formal data reviews across seven metrics — body composition, strength, posture, mobility, adherence, nutrition, and well-being.
Corrective work doesn't stop in this phase — it becomes maintenance. Every session includes warm-up protocols drawn from your Correct phase to protect the progress you've made.
Sustain: Independence, Not Dependence
The goal of OmniFit is not lifelong dependency on a trainer. It's to build you into someone who understands their body, knows how to train, and has the habits to maintain results independently — with support available when you want it.
What Sustain looks like depends on you. Some clients continue with reduced-frequency sessions. Some move to periodic check-ins. Others graduate with a self-guided program and return for quarterly tune-ups. The format adapts to your life:
Reduced-Frequency Sessions
Drop from 3x to 1–2x per week while maintaining your programming and check-in structure.
Monthly Check-Ins
Periodic coaching sessions to review progress, update programming, and troubleshoot any emerging issues.
Self-Guided Programming
A full training plan delivered through the app with video demonstrations, so you can train independently with confidence.
Quarterly Tune-Ups
Reassessment sessions to compare current metrics to your baseline, catch regressions early, and set new targets.
The benchmark for success isn't whether you keep paying us. It's whether you keep your results.
Structured Methodology vs. Random Workouts
Most personal training has no system. Here's what a structured methodology actually changes:
| Element | OmniFit Method | Typical Trainer |
|---|---|---|
| Day 1 | ✓ Consultation + 9-point movement screen | "Let's do a workout" |
| Programming basis | ✓ Assessment data + 4-week blocks | Whatever feels right that day |
| Corrective work | ✓ Dedicated phase based on findings | Skipped or generic stretching |
| Pain management | ✓ 3/10 ceiling, modify immediately | "Push through it" |
| Nutrition | ✓ Integrated coaching + habit systems | "Eat clean" or not addressed |
| Progress measurement | ✓ 7 metrics, formal 30-day reports | Scale weight, if anything |
| Program updates | ✓ Data-driven every 4 weeks | When client complains |
| End goal | ✓ Client independence + lasting results | Ongoing sessions forever |
Frequently Asked Questions
OmniFit uses a four-phase method — Assess, Correct, Build, Sustain. It starts with a consultation and in-person movement screening, then progresses through corrective exercise, progressive strength training, and ultimately builds client independence. Every program is individualized based on assessment findings.
The assessment is a two-step process. First, a 45-minute video consultation covering medical history, behavioral habits, nutrition, goals, and schedule. Then, your first in-person session is a physical movement screening: overhead squat, single-leg squat, push/pull patterns, posture photos, joint ROM testing, grip strength, body composition, core stability, and gait analysis.
No exercise should cause pain above a 3 out of 10. If it does, the movement is modified, regressed, or replaced immediately. This protects clients with chronic pain or post-rehab needs and ensures joint-friendly progression throughout every phase of training.
Typical timelines: the Assess phase takes the consultation plus your first session. The Correct phase runs 4–8 weeks. The Build phase runs 3–6 months. The Sustain phase is ongoing and adapts to your preferences. Timelines vary based on individual assessment findings — not a fixed schedule.
No. The methodology applies to everyone, including healthy professionals who want to build strength safely and sustainably. The Correct phase is shorter for clients without significant restrictions. The framework ensures that even injury-free clients don't develop problems by training without assessment.
Most trainers don't run a 9-point physical screening on day one. They don't follow a named methodology with distinct phases. They don't use a pain ceiling rule. And they don't deliver formal 30-day progress reports with data-driven program adjustments. The difference isn't the claim — it's the system behind it.
Start With the Assessment
That Changes Everything
Book your free 45-minute consultation. We'll evaluate fit, discuss your goals and history, and determine whether the OmniFit method is the right approach for where you are right now.
Book Your Free Consultation 45-minute video consultation · No commitment · Honest evaluation of fit