Top 3 Things you should learn about the Gym | Fitness One in Kernersville, NC
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Heather Allison

Fitness One is so amazing! It's like having a whole family who loves you and supports you in your journey. You have access to multiple amazing well trained trainers.
Fitness One has so much to offer in classes, and an awesome Martial Arts program. My son loves his little Nijas he is gaining so much from his classes.
I have been to a few gyms and I feel this is the best one in the Triad.

Michelle Renney reviewed Fitness One in Kernersville, NC
5
via Facebook

I have been very pleased with every aspect of this gym. From the trainers, other members and how Allen makes a point to say hello and encourage!! I tried BBC and found it didn’t suit me and especially when it came to the price of membership!! Just as many classes available and 1/2 the price...So glad to have found this treasure!!’

Lisa Uber reviewed Fitness One in Kernersville, NC
5
via Facebook

I absolutely love the fact that every time you go, you will always be doing a different, while very effective, workout! I get bored super easily working out - but not here! Love the variety, the instructors, and the people attending! Everyone is so supportive!!! If you are looking for a gym - give this one a try!

Tina Robbins Barton reviewed Fitness One in Kernersville, NC
5
via Facebook

There isn't a better gym out there.. These guys work hard to bring us the newest most effective way to get and stay strong/fit. Fitness One is also the friendliest gym I have ever been to.

Jason Milam reviewed Fitness One in Kernersville, NC
5
via Facebook

Personable trainers, intense workouts and a variety of classes will get you where you want to be. Allen does an awesome job on the Krav classes! Never had one class disappoint.

Bill Byrd reviewed Fitness One in Kernersville, NC
5
via Facebook

The best coach's and trainers. The best martial arts systems and methods. The best members. Nuf' Said' ! :)

Dr. Charles Rawlings reviewed Fitness One in Kernersville, NC
5
via Facebook

Allen is more than those- much more. He is insightful, resourceful, intuitive, energetic and optimistic. in short- a force to be reckoned with. How do I know? I have been trained and counseled by Allen for almost five years. At first I was merely interested in the physical development side of Allen but then it developed into something much deeper- something rare between modern males. Don’t misunderstand, under Allen’s tutelage I was able to earn my Black Belt in Krav but the education did not stop there. Allen has an intuitive feel for a person’s psyche and needs. You have a problem; Allen typically has a practical solution. You have an emotional set back, Allen is there to stop the slide and move you forward. You have a physical goal or even slide back, Allen is there to push you forward or to stop your slide backward. Allen has the knowledge, he has the capability and he has the wherewithal to improve almost anyone that seeks his help. Ask Allen to be your coach- both physical and lifestyle- you will be a better person in a very short period of time.

Renee Kennedy reviewed Fitness One in Kernersville, NC
5
via Facebook

Where do I even begin...I'll start by saying I live 45 minutes from Fitness One and yet I still go there! Why? Because I've never experienced a workout like the one I get a Fitness One. I've tried several different gyms and nothing even comes close! The energy, the encouragement, the feeling you have after a work out is incredible. I've done cardio at a box gym that is closer to my house, and when I've looked at my fitness tracker, I got so frustrated because I had only burned half the calories in the same amount of time that I would at Fitness One. The kick boxing classes are a huge stress reliever for me too. In 45 minutes you burn so many calories and leave feeling like you've really accomplished something. My energy level is better, my clothes fit better, and I'm getting tone. Whatever your fitness goals are they can help you. I absolutely love this gym!

Mark Stewart reviewed Fitness One in Kernersville, NC
5
via Facebook

Great classes and instructors. They have a variety of classes to fit your personality and fitness goals. You will find top of the line equipment and knowledgeable staff. They offer aerobics, weight training, boxing and martial arts classes.

Rebecca Barber reviewed Fitness One in Kernersville, NC
5
via Facebook

Omg Ashley was a great trainer I really enjoyed my first day of the 21 rapid weight loss boot camp I look forward to many more and I definitely recommend this place !! Can't want to go back it definitely kicked my butt hahaha

Melissa Parks reviewed Fitness One in Kernersville, NC
5
via Facebook

I have been going to Fitness One for over a month now. This is one of the best commitments I have ever made. I love the variety of classes and all the instructors. From day one I jumped right in and have felt right at home. When I first visited I met Ethan and told him I had never really participated in classes before. I could see the commitment and strong belief in him for fitness. He's one of the biggest reasons I joined. For several years I have been running and doing workouts at home. I wish I had known about Fitness One a long time ago. I am looking forward to my journey here and seeing how much I improve.

Carlee Demaris reviewed Fitness One in Kernersville, NC
5
via Facebook

My experience at Fitness One has been amazing and it has exceeded my expectations in the 4 months I've been going there! I need something that pushes me because I won't push myself hard doing my own workout. I get excited to go to class and I'm always in a better mood after I workout! My kids also love going into child care while I workout! I am very happy I found this gym and have become a regular there!

Tricia Krentz Davis reviewed Fitness One in Kernersville, NC
5
via Facebook

This is the best place ever! Allen and the staff are really invested in their clients success and are helpful to make sure you achieve your goals. The classes, nutrition information and trainers kitchen site has helped me exceed the goals I set for myself. There is no other "gym" like it

Jonathan Rigsbee reviewed Fitness One in Kernersville, NC
5
via Facebook

Allan and his staff do a wonderful job at helping each member find their "place" at Fitness One. The family type atmosphere at Fitness One is incredible and works to hold you accountable, as well as motivating you to achieve levels you never thought were possible. No matter where you are on your fitness journey, you will certainly get there faster at Fitness One than at any of the big box gyms!

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Top 3 Things you should learn about the Gym

Top 3 things you should learn about the gym

We know that getting great results from your fitness routine is important for everyone. Problem is, many people spend years “working out” with no real understanding of why they are doing what they are doing, and usually seeing very little results from it.

As a lifelong trainer and teacher, and having worked with thousands of clients of all ages, sizes, and skill levels, I wanted to give you the top 3 things you can learn at the gym that can improve the results of your exercise plan, regardless of what level you are now.

Allen Branch and Katie Holbert demonstrate the proper form with an X3 on a bent row exercise.

You should start by defining your terms. when you say, “workout” what do you mean? Are you speaking of some activity that simply elevates the heart rate for a sustained period of time? Or some strength session where you test your strength performing certain lifts which require skill to learn? These should not really be classified as “workouts” because they are doing very little to tap into your physiology, and that is what is required to make a change to your body. Let’s deal with both.

Drop the Cardio at the gym

40 years of research back up the findings that sustained cardio exercise releases cortisol, causing you body to STORE body fat. This is well know by the fitness industry, but many gyms refuse to accept it, because “cardio” is where the money is. Sheparding the masses onto cardio equipment, or even worse “cardio bootcamps” that not only cause you to store body fat but also increases the risk of injury are popular and tend to pull in big $$ from unsuspecting members.

At our gym, Fitness One in Kernersville the emphasis is on strength/interval combination training. Our classes utilize properly timed intervals and well modified exercises to promote safe, results based workouts. If you are looking for results and longevity, skip the cardio at the gym and go instead for balanced strength/interval workouts, complimented by yoga or performance based stretching.

Strength is King at the gym

Don’t be scared of “bulking up” from lifting weights at the gym. This is 99.5% of the time genetically impossible, and even if you did magically put on muscle, you are never going to wake up one morning, look in the mirror and say “oh my goodness! My muscles are to big!” It takes time to put on firm, lean muscle, but once you do it helps pick up the metabolism, you look better in your clothes and achieve that toned, lean look you are after.

As long as it is done the right way like in our strength based classes, a weight lifting class can present many benefits. These may be

A strength class at Fitness One in Kernersville that offers the perfect blend of safe, effective strength training.

all things you know. What you many not know is not all weight lifting classes are created equal. Many gyms popularize “olympic” lifts which really are primary feats of strength, which require special skills to complete. Thus, the bulk of time in the gym is there attempting to build “bulk” (which most people do not want) and getting good at doing weight lifting moves. This is the total opposite of what a strength session should be.

The emphasis should be on fatigue of a given muscle group, to momentary failure in one set of exercise. Once this stimulus is applied, the nervous system does the rest, rebuilding the muscle to have more strength during the next encounter.

Our classes utilize bands, weights and bodyweight exercises to achieve this stimulus, and this is really the only way to safely build the body without longterm effects on the body. I see “body builders” in their 40’s and 50’s who at one time were really good with olympic lifting, but now due to bad backs, injured shoulders and knees and a host of body aches, they are unable to exercise at all. You have to ask yourself, they were good at weight lifting for awhile.  Now many of them are unable to work out at all. Did they really win on that one?

Allen Branch and Alex Rice demonstrate a boxing training drill at Fitness One in Kernersville.

Strength training under control, preferably with variable resistance and the proper loading to momentary failure is the desired way to apply an actual exercise stimulus to the body. Many other forms of “exercise” are feats of skill and strength, and aren’t doing as much to better the person in the way of fitness. These things are beneficial, for example our kickboxing fitness program gives a great interval cardio stimulus, all while teaching balance, coordination and developing flexibility. It is not however, the best way to tone until it is coupled with one of our science based strength workouts. 

To sum this section up, strength and building lean muscle is absolutely the BEST way to achieve fitness results, but doing it properly is paramount. Don’t focus on how much you can lift, instead on safest ways to achieve the right stimulus, making you strong…Not good at exercise techniques. At my facility I teach new members the proper way to achieve not only body strength, but also be able to move well and live well. Strength is king, but it needs to be done the right way.

Cardiovascular training done properly has benefits, but done the traditional way, sustained heart rate (like on cardio equipment at a box gym) has been proven to raise cortisol levels and cause the body to store extra fat.

It is what it is… a look at genetics

When you see a fit person in the gym, it is human nature to think that they got their body because of some “secret” routine, exercise or meal plan they did. It may well be the person, but most of the time, those people tend to have a genetic advantage, already possessing the “look” and achieving the cultural ideal with very little effort. You must understand that your genetics are going to have some impact on your end goals of a fitness routine.

You should never worry about being “like someone else” you see at the gym or in a magazine, instead work to be the best version of you. You will always look, and feel better with less body fat and more lean muscle, so follow a strength routine that is known to get results and you will get the most out of your routine. Don’t attribute knowledge to someone on instagram who has the genetics to be a size 2, or has short muscle bellies giving the “pumped up” bicep look. Also guys, remember that the monsters in the gym 99% of the time are cheating…(steroids) Or taking hundreds of dollars worth of supplements per month to try to get that look. Be smart, and train safe for your best results, something that is safe and can be maintained.

If you are looking for a gym near you, Find a gym in your area that truly understands exercise. If you are local to the Kernersville, N.C. area, I would love to meet you, give you a tour of our facility and help you learn how a results based program could benefit you.

Always here to help and pay it forward,

Allen Branch CPT, SCS, SNS, NASM-PES

Fitness One Training Systems

Kernersville NC

“It’s time to put an expert in your corner.”