Workout Training Styles offered by Dennis Romatz Fitness

WORKOUT STYLES

Workout with a uniquely designed, personalized, customized fitness training style that matches your goals

Exciting Workout & Fitness Training Styles

You'll get a personal training fitness workout style that's programmed and tailored to your goals.

 

I offer full menu of personal training and online personal training based fitness styles which all encompass and include the cornerstones of clinically focused, exercise science based fitness training which are stabilization, strength, power, aerobic, anaerobic and endurance.

Strength & Conditioning

My Strength & Conditioning training program consists of a collection of fitness disciplines including cardio respiratory training, strength training and body weight training. 

 

This type of training is designed to increase lean muscle mass, increase cardio respiratory endurance, weight loss & reduce body fat and increase physical performance. 

My Strength & Conditioning training also serves to produce an amazing looking and well chiseled physique.

Strength & conditioning lends itself well to personal training as I can provide the boost to help you get through these intense workouts.

 You'll get a strength & conditioning fitness training program to increase functional lean muscle mass, strength, endurance and increase your exercise performance.

 

Whether you want to become a professional at your chosen sport or excel at your favorite workout, you'll get personal training focusing on all the aspects and benefits of a strength & conditioning program.

Strength & conditioning is a methodology of exercise that involves fitness training and human movement protocols of resistance training for increase muscle mass, strength & endurance combined with intensity modalities to condition your muscles to performance better, faster, stronger.

The smooth muscles of the heart are also exercised in the form of increased cardio training output for optimal fitness and conditioning.

Increased muscle strength, endurance, functionality and performance combined with increased cardio output makes strength & conditioning one of the most beneficial types of fitness training available.

How we train for strength & conditioning looks quite intense, but there is a scaled progression which actually begins at your established baseline of muscle performance and fitness level.

Your strength & conditioning training program is periodized and by that I mean there are several periods or phases to your program which can include either heavy weights with low reps to build muscle or lighter weight with higher reps to increase endurance.

 

I train your muscles first to become more responsive to elicit activity and eventually productivity.

I then progressively overload the resistance weights so that we can build muscle mass and have something to work with.

Thereafter, I get into two phases, one including more reps per set to increase endurance and then continue to overload the resistance weights to build even more muscle mass.  All the while, I perform movement, flexibility and mobility tests to ensure we are getting maximum range of motion with the increased muscle size and mass.

Weight Loss

Weight Loss is the most popular fitness training goal.  95% of my clients ask for weight loss specific training so it's no secret why I'm so good at reducing body weight and body size. 

I utilize Low Intensity Steady State training keeping your heart rate between 128 - 132 beats per minute to ensure that you are always in a heart rate zone which is using subcutaneous and visceral body fat as a fuel to create energy to burn calories guaranteeing weight loss.

60 minutes of training at 128 - 132 beats per minute yields about 520 k/Cals which is about 1.5 pounds of weight loss per week if training consistently.

I can tailor a personalized weight loss program for each individual client so that we target weight loss as well as perform a workout which is exciting and fresh.

You'll lose all the weight you want with a dedicated clinical based, biometrically tracked weight loss fitness training program supported with nutrition coaching and healthy lifestyles management mentoring.

You'll learn why you gained weight & body fat in the first place, which foods lead to storing body fat and stored calorie imbalances.

 

I'll teach you how to exercise in a lower intensity heart rate zone which uses body fat as a fuel to burn calories, thus reducing body fat resulting in sustainable weight loss, a toned body with a shapely figure.

Weight loss in fitness training is defined by the sustainable reduction of stored body fat resulting in a lighter body weight with a lower body fat percentage and a change in body composition.

My weight loss fitness training programs are not simply weight loss via reduction of water weight which occurs with improper training intensities ie; too much HIIT with a high heart rate causing  a lot of short term sweating and dehydration.

Weight Loss is the most popular fitness training goal and honestly, really very easy!  95% of my clients ask for weight loss specific training so it's no secret why I'm so good at reducing body weight and body size. 

I utilize Low Intensity Steady State training keeping your heart rate between 128 - 132 beats per minute to ensure that you are always in a heart rate zone which is using subcutaneous and visceral body fat as a fuel to create energy to burn calories guaranteeing weight loss.

60 minutes of training at 128 - 132 beats per minute yields about 520 k/Cals which is about 1.5 pounds of weight loss per week if training consistently.

I also use higher intensity training in certain situations where I need to increase a client's fitness level so they are able and capable of burning 500 calories in a workout.

I can tailor a personalized weight loss program for each individual client so that we target weight loss as well as perform a workout which is exciting and fresh.

I supplement every weight loss specific fitness training program with nutritional guidance, meal plans and food education.

It is absolutely imperative that our clients understand the significance of the foods they eat and how they effect their body fat percentages and ultimately their weight.

I monitor our client's daily food intake during each fitness training session.  I also chart weekly and monthly food consumption to get a clear understanding of weight loss amounts during strict days and cheat days.

Food recommendations are made on a daily basis according to your body's reaction and recovery for each workout and as we scale the intensity to achieve more caloric deficiency for greater weight loss.

Muay Thai Kickboxing

My Muay Thai Kickboxing is the undisputed champion workout for getting a lean, slim waistline, increasing cardiovascular endurance, reducing body fat and increasing fitness levels. 

 

I have a unique Muay Thai Kickboxing style which I have designed and perfected through many years and many sessions of Kickboxing training. 

I can tailor your Muay Thai sessions for fitness or fighting or integrate and incorporate it into your workouts with other training styles.

Kickboxing pairs really ell with core and cardio training.

This is absolutely the workout for you if you want an energized, exciting workout with fast results.

You'll get into the best shape of your life with Muay Thai Kickboxing for fitness.

Easily reduce body fat, increase your fitness levels and gain core strength with this intense Thai boxing workout which can be tailored to suit your needs and goals.

My Muay Thai Kickboxing is a method of fitness training whereas you will learn to punch, kick, knee strike and throw elbow strikes.

I teach beginner's through pro fighters starting with stance, posture, balance and work our way to jab, cross, hook and upper cut punches.  

Thereafter, I teach elbow strikes which are great for self defense in addition to Muay Thai.

We then move on to knee strikes and the three different types of roundhouse kicks including low roundhouse, mid roundhouse and high roundhouse.

My Thai Boxing for fitness can in it's purest form or I can customize your workouts to suit your desired goals.

I can include and integrate core fitness exercises and training, cardio, body weight, HIIT, cross training and other various forms and styles of fitness training.

My Muay Thai Kickboxing is for anyone who wants to partake in a really intense workout and get fit fast.

In my 5 decades as a personal trainer, I would say that Muay Thai Kickboxing workouts are the most intense and most awesome at the same time.

My personal training clients get the most benefit when they perform Thai Boxing workouts.  Their core becomes lean and stronger.  They reduce body fat levels.  And everyone increases their fitness levels.

Cardio

Cardio respiratory Endurance training is all about increasing your VO2 (volumes of oxygen maxillary) levels commonly referred to as your "fitness levels".

I utilize interval training to achieve heart rate peaks and valley's.  With each interval, I try to increase your heart rate and oxygen capacity and then bring it quickly back down to a particular chosen baseline heart rate number.

Each time we do this, we increase your fitness level by increasing your VO2 or volumes of oxygen capacity.

I'll often use Muay Thai, vertical to horizontal bodyweight training exercises and higher intensities on cardio machines to elicit our desired heart rate.

You'll get increased cardiorespiratory fitness levels with a dedicated, laser focused, motivation boosted cardio specific, clinically focused and exercise physiology based training fitness program.

I'll teach you how to do your cardio training with "peaks & valleys" intervals, gradually increasing your heart rate higher with each new interval to increase aerobic capacity and cardio fitness while using sugars from foods recently eaten as a fuel for quick burst energy.

You also learn how to increase your heart rate during cardio training and lengthen your interval time for increased cardio endurance while using a combination of sugars & stored body fat as fuels for performance. 

My Cardio Fitness training is a methodology of exercise designed to increase your fitness levels by training in high/low intervals to increase your heart rate and your heart and lung oxygen capacity.

 

This type of training is designed to increase fitness levels by always targeting a higher heart rate with each high intensity interval and then bringing it back down as quickly as possible.

My Cardio training also serves to increase oxygenated blood flow throughout your body increasing circulation.

Cardio training lends itself to personal training as it gives you that extra motivational push you need to reach higher levels of training intensity.

Cardio fitness training is the most important form of exercise for everyone.

Cardio training focuses on the heart, lungs and oxygenated blood flow throughout the body and everyone benefits when we train the heart first and foremost as a priority .

I utilize higher intensity interval training when focusing on training specifically for cardio and increase fitness levels.  With each interval, I'm always trying to reach a higher heart rate while then bringing the heart rate back down to a desired baseline.  It's from this baseline that we start the next interval and so forth in a series of intervals.

I can tailor a personalized cardio training program for each individual based on their needs as well as the type of piece of cardio equipment they prefer to use.

Strength

My Strength program, also known as strength training is designed to according to your muscular needs and requirements.

Some folks want to bulk up increasing muscle mass, size and strength sometimes for aesthetics.

Other people opt for a more functional approach with a focus on increasing lean muscle mass to for postural and structural support.

While still others strive to build functional muscle for a particular sport they excel in.

I can tailor a resistance and strength program to target your needs and support it with the proper nutrition coaching for optimizing muscle growth, performance and recovery.

Build lean, functional muscle.  Increase muscle strength and endurance with strength training.

You'll get more muscle mass in a shorter period of time with my strength training program supplemented with daily nutrition coaching targeting protein dense foods which help to grow and increase muscle strength.

You'll Get a strength training program which uses appropriate weights & resistance and varies your repetitions per set to build muscle mass, increase muscle endurance or elevate muscle performance.

Build lean, functional muscle.  Increase muscle strength and endurance with strength training.

You'll get more muscle mass in a shorter period of time with my strength training program supplemented with daily nutrition coaching targeting protein dense foods which help to grow and increase muscle strength.

You'll Get a strength training program which uses appropriate weights & resistance and varies your repetitions per set to build muscle mass, increase muscle endurance or elevate muscle performance.

Strength training is for anyone, including male, female, youth and Senior's alike who want to gain muscle strength, size, endurance and functionality.

Everyone can and should be including strength training into their gym routine, exercise and workouts.  As well, everyone can benefit from strength training.  Building functional muscle and increasing strength provides more support for your skeletal system, aligns posture and improves joint articulation patterns.

Physiotherapy

My physiotherapy training protocols target and focus on correcting the root cause of your issue.  I go above and beyond where a Physiotherapist would normally cease their rehab protocols.

I integrate principles of physiotherapy with biomechanically correct kinesiology (the study of human movement) fitness training to elicit muscle shortening & lengthening responses, connective tissue therapy and correct skeletal alignment.

I implement range of motion protocols in both the articulating hinging joints and hip and shoulder ball and sockets through various planes of movement.

The physiotherapy training protocols are very clinical in scope with the utmost in safety and caution as a priority. 

You'll get complete and total eradication of your anatomical issue with my physiotherapy and physio fitness which addresses the root cause. 

I thoroughly examine and assess your entire physique to gain necessary data needed to design the most appropriate fitness training program to help you become pain free and 100% healthy again.

My physiotherapy and physio-fitness is a method fitness training which identifies root causes of anatomical issues and addresses these problems with targeted fitness training modalities and exercise protocols.

I go above and beyond where a registered physiotherapist must cease due to insurance rules and regulations.

I utilize many forms of fitness training relevant to lengthening and shortening muscles to gain responsiveness, thus creating space for skeletal ease of movement as in the case of vertebral compression and tight back muscles.

I also implement exercises which serve to strengthen muscles surrounding painful joints to lend support to that area and realign posture whether it be the acromial (shoulder) region or the hip and pelvis or the knees.

Physiotherapy and physio-fitness is for people who have back and neck pain stemming from trauma, accidents or even from sleeping in an incorrect position.

Folks with joint pain can benefit from physiotherapy through strengthening the muscles nearest to the joint.

Some of the most common areas of issue are knee pain caused by incorrect articulation and weak quadricep muscles, shoulder pain from weakened deltoid muscles and lower back pain from tight Erector Spinae muscles and Thoracolumbar Fascia causing vertebral compression and impinged Sciatic nerves.

Pregnancy Training

Pregnancy Fitness Training is a very specialized form of fitness. I have become known as the "Pregnancy training coach" as I am clinically educated and know every the physiological processes of a pregnant women. 

Utmost safety and caution is the primary focus of all pregnancy workouts no matter what trimester you may be in. 

A very special and personalized workout is designed for each individual pregnant client according to her needs and current health condition. 

Some workouts are performed in the pool and some are performed inside a gym or your home setting. 

I let my pregnant clients decide where they prefer to train according to where they feel the most comfortable.

You'll have a healthy, fit 9 months of pregnancy, an easier, smoother child birth and you'll lose the baby fat and get fit faster with my pre & post natal pregnancy fitness training.

Discover and experience what a healthy 1st, 2nd & 3rd trimester can be with safe, effective pre & post natal pregnancy fitness training.

My pregnancy training utilizes either your home, gym or pool to provide you with specialized pregnancy exercises and workouts which are safe training modalities and methodologies in a "go at your own pace" setting. 

I've been the "go to" personal trainer in S. E. Asia for several years now due to my extensive clinical knowledge pertaining to a women's anatomy and especially physiology as it pertains to pregnancy, childbirth, the changes which occur during the nine months and how to effectively provide beneficial exercises for a smooth pregnancy.

Yoga & Stretch

My yoga and stretch leans more towards the "stretch" as I find most people get more benefit from the stretch phase in stead of getting boggled up in trying to hold certain yoga poses.

I have a unique dynamic "Flow Stretch" which can be performed on the floor on a yoga mat almost anywhere.

All of the stretches flow into the next without you ever having to get up and reposition your body.

The movements lead into stretches which targets all 652 muscles in your body and is incredibly therapeutic.

You'll get the most amazing private yoga session at your home or apartment gym.

My 500 Hours Yoga Alliance Certified yoga instructors will provide the yoga style of your choice or thy can tailor your yoga sessions exactly how you want them. 

My yoga instructors specialize in private, in-home yoga in atmosphere conducive for complete and total muscle and mind relaxation.

 

We can customize your yoga sessions to lean more towards strict postures, increased flexibility and/or mental tranquility and peaceful zen.

The real beauty of our yoga is that we come to you so you can relax and partake in your sessions in an atmosphere you feel most comfortable in.

My certified yoga instructors are educated, experienced and versed in all types of yoga.

We are happy to offer you the following yoga styles as well as customized, personalized yoga according to the way you want it.

  • Hatha

  • Ashtanga

  • Vinyasa

  • Kundalini

  • Iyengar

  • Aerial

Body Weight Training

This is a head to toe fitness training program involving the use of nearly every muscle in your body utilizing your own body weight.  A variety of postures are used so that we can train every muscle and hit every body part while exercising anywhere you choose.  All we need is a flat open space.

General Health Tune-Up

My General Health training programs are designed to increase cardio respiratory endurance, VO2 Maxillary, increase strength, lower weight by reducing body fat, improve food consumption, lower cardiovascular risk factors, improve bio metric numbers and improve your mental perspective.

This is an encompassing fitness training program for everyone who wants to basically "get fitter"!​

Sports Performance

My Sports Performance training is designed to enhance performance for those aspiring to achieve a higher level in their respective sport. 

The Sports Performance training program includes relevant exercises and movements according to each client's sport and particular needs for improvement within their training and abilities.  Clients training with us can also benefit from Sports Performance training as it serves to offer other aspects of training which may be exciting and beneficial to those wanting something new in their training schedule.

Core Training

My Core training is unique as we can either tailor a Core specific program or include a sufficient amount of Core training into your already devised fitness training program.  Our Core training centers your attention on the waistline as a whole as well as your spine and gluteal region. 

Our movements are designed to increase flexibility, increase strength and reduce waistline circumference.

Stretching / Flexibility / Mobility

Stretching & Flexibility training is one of the most important entities of fitness training. Myself and my staff of personal trainers place a high degree of attention on stretching to reduce injury, maintain mobility and increase performance.  Stretching & Flexibility workouts can be designed with more of a yoga flavor or more of sports stretch focused.

Myofascial Release

We use the foam roller during most of this program because it works so well.  Different sizes of foam rollers and balls are used in the various body parts as required.  This myofascial release training program compliments our stretch program and the two are often combines for a wonderfully relaxing and therapeutic session.

Pool Fitness

My Aqua / Pool Fitness workouts are best described as "perfect"!  Perfect on a hot, sunny day to reduce core body temperatures.

Perfect for Seniors requiring a gentle, therapeutic workout.  Perfect for pregnant ladies.  Perfect for clients needing injury rehabilitation. 

I can design the perfect Pool workout for whatever your fitness needs may be.

Pool Fitness

My Aqua / Pool Fitness workouts are best described as "perfect"!  Perfect on a hot, sunny day to reduce core body temperatures.

Perfect for Seniors requiring a gentle, therapeutic workout.  Perfect for pregnant ladies.  Perfect for clients needing injury rehabilitation. 

I can design the perfect Pool workout for whatever your fitness needs may be.