Methodology
Train Smarter, Recover Faster, Perform Better
We blend rehab, fitness, and performance together to drive real results
Why This Matters
Most personal trainers start with workouts. We start with how your body actually moves.
Our method connects physical therapy principles with strength and performance coaching so progress is predictable, not random. Whether you are rebuilding after injury or pushing to new levels, every step is designed to help you move better, feel stronger, and stay pain-free.
OUR PROCESS
Three Steps to Smarter Training
Our three-step process keeps training clear, personalized, and effective. It removes guesswork so progress is consistent and pain-free. Every phase builds strength, confidence, and long-term results you can feel in daily life.
Assess the Cause
We start by understanding how your body moves. A full movement screen reveals what drives pain, weakness, or poor mechanics, giving every exercise a clear purpose.
Coach Execution
Adapt Continuously
Your plan evolves as your body changes so progress stays safe and steady.. If something hurts, we pivot. If you’re ready for more, we progress forward.
Better movement starts with your next session.
Our Foundation
We Build Understanding Before Strength
Every program begins with breathing and positioning fundamentals to reset how your body stabilizes and moves. Once that foundation is solid, we build strength and power safely on top.
We don’t just train you; we teach you. You’ll learn how your body works so progress lasts long after our sessions.
WHO WE WORK WITH
Programs Built Around Your Goals
Whether you are coming back from an injury, building strength for everyday life, or training for peak performance, our approach adapts to you. Each program follows the same three-step process of assessing how you move, coaching proper execution, and adapting as you progress. The difference is in the focus and intensity based on your goals.
Fix the Cause not the symptom
Rehab & Recovery
Most rehab stops once the pain fades, but that’s when the real work begins. At TBD.fit, we find and correct the movement patterns that caused your injury in the first place.
By addressing breathing, joint positioning, and how your body organizes itself, we restore balanced movement instead of chasing temporary relief. You’ll learn how to move in ways that keep you strong, confident, and far less likely to reinjure the same area again.
Key difference: We don’t stretch what you can reposition or isolate what should work together. Every exercise connects posture, breath, and strength so improvements last beyond the session.
Common Issues We Help With:
- Shoulder, knee, hip, or ankle pain
- Post-surgery stiffness and weakness
- Chronic lower back or neck discomfort
- Repeated ankle sprains or instability
- Rotator cuff or hamstring injuries
- Limited range of motion after injury or rest
How it works
Assess the Cause: We pinpoint the mechanics behind pain or compensation patterns.
Coach Execution: Each phase restores motion and adds load safely until you’re stronger and more durable than before.
Adapt Continuously: Each phase adds load and complexity safely until you’re stronger than before the injury.
“They pinpointed the root cause of pain and helped me rebuild strength beyond what I got in physical therapy.”
GAIN MOBILITY THROUGH STRENGTH
Personal Training
This is not about crushing workouts or chasing soreness. It is about learning how your body moves and building strength that actually works in daily life. We start with movement, not numbers, then coach you to use the right muscles the right way.
As your form improves, so does your confidence, energy, and resilience. Every session is built around where your body is today and where you want to be next, so you can keep progressing without burnout or injury.
How it works
Assess the Cause: We identify mobility or strength limitations that hold you back.
Coach Execution: You learn proper form so every exercise feels right and works as intended.
Adapt Continuously: As you get stronger, your plan evolves to keep you challenged and consistent.
YOUR COMPETITIVE ADVANTAGE
Sports Performance
We train athletes to move better, not just harder. Every program connects strength, speed, and mechanics so your work in the gym translates to real performance.
You’ll strengthen agility, reaction speed, and control that increase power while reducing injury risk.
Whether you’re a volleyball player jumping higher, a tennis player rotating with more power and less strain, or an athlete building acceleration and balance, your plan adapts to keep you strong, sharp, and ready to perform all season.
How it works
Assess the Cause: We analyze movement, rotation, and force transfer that drive athletic performance.
Coach Execution: You refine technique and joint control to move efficiently and produce more power.
Adapt Continuously: Training evolves with your season to keep you explosive, resilient, and consistent.
“After my ankle injury, I’m jumping higher and moving better than before.”
Our Proven Method
One Philosophy from Rehab to Performance
No matter where you start, our approach stays the same. We teach you how to move better, then build strength and control within that movement. The process applies to every level, whether you are rebuilding after injury, training for everyday strength, or preparing for competition.
You gain lasting results through clear coaching, smart progressions, and consistent support that keeps you moving forward.
Ready to move better and keep progressing?