Experience doctor-designed fitness classes that bring strength training and conditioning into your healing journey.
Foundational Fitness is a community of overcomers engaged in active recovery, building life-long strategies for goal achievement. We cap our class sizes to promote comradery and community while ensuring each participant’s one-on-one focus on form and strategy from our specialized coaches.
Our Methods Get You Moving and Keep You Moving Forward
The ‘clinical fitness’ model we use helps you get fit without getting hurt.
Our focus is to help you achieve your goals and the tools we use to get you there include Kettlebells, Free-Weights, Body Weight, Resistance Bands, Barbells and of course, our specially trained coaches!
Each Foundational Fitness class is capped at 6-8 participants, is up to one hour and incorporates the following 4 phases:
Activate: Full-body mobility warm up.
Accelerate: Safe movements that get your heart rate to the optimal level.
Enhance: Full-body circuit training utilizing body weight and free weights.
Elongate: Full-body cooldown and lengthening.
Monthly Strength Training Memberships and Small Group Classes in Evanston Monday - Saturday!
Check the Foundational Fitness daily class schedule and register for this month's classes!
Meet Your Coaches
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What to Expect from Foundational Fitness Strength Training
Great Workout Environment and Big Results!
A Welcoming Fitness Space
Our small group classes are filled with individuals from all walks of life.
We provide a safe, affirming and welcoming space for all to experience support and encouragement as each works towards their own personal goals.
Expert Assessments and Benchmarks
Each member has a starting point and our coaches will help provide exercise modifications so that your movements, load, repetition and sets can match your fitness level and keep you engaged! Your form will be carefully watched to avoid injury when performing exercises. Coaches will absolutely notice that it's time to add more load -- "I think you can go heavier."
Research Based Targets
Studies show that free-weights out perform machines in many areas of fitness. The Foundational Fitness exercise program for each week is carefully designed. Science and well-supported research indicates that it is best to exercise at least 2-3 times per week and our program is designed to alternate between 'strength' days and 'conditioning' days.
What are people saying about Foundational Fitness?
“What a wonderful place to experience strength training. The staff is terrific. I feel comfortable, supported and safe.”
Jill S.
The Best Small Group Strength Training in Evanston
Great Fitness Membership Options for Strength Training of All Ages and Fitness Levels!
Get started with a no sweat intro:
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Get To Know You
We use our no sweat intro to learn more about you and your past experiences with fitness and the things you enjoy doing.
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Understanding Goals
We want to find out what your health and fitness goals are so we can help so we can find the best ways to reach them.
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Measure Baseline
Together we will determine how close you are to meeting your goals.
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Make a Plan
We join you in creating a plan to meet your individual goals.
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Help
The primary purpose of a no-sweat intro is to determine how we can best help you.
Try our 30-Day On Ramp!
Let us know your biggest fitness goal in the space below.
What Happens When You Strength Train Up to 3 Times Per Week in a Small Group Setting?
The benefits are as boundless as your achievements can be! With carefully laid out, pre-programmed strength and conditioning training by a medical professional, your fitness routine will make meaningful changes in your life.
Reduce the risk of injury and be ready to actually achieve your goals by attending Foundational Fitness 3 days a week and witness the following positive changes of a consistent fitness routine:
- Accountability: We have classes available every day of the week except for Sunday, allowing our members the opportuntiy to show up for themselves and bring a friend! Workouts with friends or in a tight knit community is a wonderful way to stay accountable to your fitness goals.
- Motivation: Have you ever pushed a sled? How about while your community cheers for you? Usually, that level of hype is seen for professional athletes on the field, but at Foundational Fitness, it is a part of every class! Our small groups know how to cheer and you will feel a real difference after each workout.
- Mobility: Strength training using free-weights or body weight improves muscle function and mobility -- it is a significant tool for those with neuromuscular conditions, with positive effects observed after 12 weeks at a rate of 3 times per week [1].
- Strength: Strength training at least twice a week has a statistically signficiant effect on building muscle than only training once a week, according to Schoenfeld, et. al. in their review of training frequency[2]. Not only can you gain muscle, but bone mineral density and strength also improves [3]!
- Achievements: Once a quarter we record your benchmarks for upper and lower body so that on top of working toward your personal goals, you can see how far you've come in your strength training journey.
- Fun: We keep the atmosphere light and fun with up beat music.
- Community: This year we hosted the first ever "Friendsgiving" and it was a blast! Sharing gratitude for your body by nourishing with good food and friendship is one of the more positive aspects of Foundational Fitness.
- Long Term Healing: You'll probably see treatment rooms and our providers working one on one with patients toward recovery from chronic pain or injury. Cornerstone Health incorporates fitness as a tool to help patients maintain their results, long term!
- Stability: Our patients who integrate into Foundational Fitness, having achieved their main clinic goals, reap the benefits of added stability to prevent re-injury!
- Encouragement: Foundational Fitness members enjoy the perks of being apart of a team, even though the work and accomplishments are individualized. Your coaches and class mates are there to spur you on each day.
