Methodology
Train Smarter, Recover Faster, Perform Better
We blend rehab, fitness, and performance together to drive real results
OUR METHOD
Why It Works
Most trainers start with workouts. We start with how your body actually moves.
Real progress starts with understanding how your body works, not just pushing harder. By studying how you stabilize, rotate, and absorb force, we create training that builds efficient balanced strength from the inside out for results that last.
OUR PROCESS
Three Steps to Smarter Training
Every client starts with the same framework. We assess and identify the cause, retrain and rebuild how you move, then ingrain your training to lock it in for life. Whether you are rebuilding after injury or aiming for peak performance, each phase builds strength, confidence, and lasting results.
Assess
Identify the cause
We evaluate how your body moves to find the source of pain, weakness, or inefficiency. Through posture, breathing, and movement analysis, we identify what’s holding you back and create a clear starting point tailored to your goals.
Retrain
Rebuild how you move
We reeducate your body to move the right way through precise, targeted coaching and intelligent strength work. Each exercise rebuilds control, restores alignment, and activates the right muscles at the right time to create lasting strength and balance.
Ingrain
Lock it in for life
We progress your training so new movement patterns become automatic and resilient. Load, tempo, and complexity increase at the right pace, helping your body perform efficiently in real life or sport, strong, stable, and pain-free.
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: We pinpoint the mechanics behind pain or compensation patterns.
Retrain: Each phase restores motion and adds load safely until you’re stronger and more durable than before.
Ingrain: 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: We identify mobility or strength limitations that hold you back.
Retrain: You learn proper form so every exercise feels right and works as intended.
Ingrain: 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: We analyze movement, rotation, and force transfer that drive athletic performance.
Retrain: You refine technique and joint control to move efficiently and produce more power.
Ingrain: 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
Your Path to Real Progress
From rehab to peak performance, we help you move better, build strength, and prevent setbacks. Every step is coached with purpose and designed to keep you improving for life.
Ready to gain mobility through strength?