The No Stress High-Intensity 30 Minute Workout
“I don’t have to think! I just show up and everything’s handled! The most efficient use of my limited time in a workout, ever!” – Kay D
Slow Burn High-Intensity Resistance Training
With each workout at The Strength Code – Palm Desert, we promise to…
MAKE IT QUICK
We don’t want you to spend your life in the gym. Your workout will be done in 30 minutes, so that you can live your life.
MAKE IT SAFE
All sessions are designed specifically for you, guided one-on-one with a Certified Strength Specialist who will watch your form and track your progress.
MAKE IT COUNT
We are all about delivering high quality, meaningful exercise, backed by science and experience. We don’t count reps, we make the reps count.
First 2 Sessions
- First Session – Introduction to The Strength Code Method. Comprehensive Fitness Consultation.
- Second Session – Go deeper and truly experience how effective this unique method is in just half an hour a week!
Frequently Asked Questions
What is “Slow” Strength Training?
“Slow” strength training is a science-backed technique of lifting and lowering weights, usually in slow 10-second intervals. You continuously lift the weight for 10 seconds and lower the weight for 10-seconds until your body reaches temporary muscular failure. At this point you’re unable to lift the weights or maintain proper form.
What is High Intensity Training?
In a word, High-Intensity Training (HIT) means results! It also means safety and efficiency by helping your muscles grow stronger.
Our slow-motion HIT method focuses on working one muscle group at a time using slow, controlled repetitions until you reach the point of momentary muscle failure.
By pushing your muscles to their limit, HIT stimulates muscle growth, increases muscle strength, and stimulates metabolic benefits that cannot be achieved through a steady state of activity or conventional exercise.
During HIT, the body releases hormones (epinephrine and norepinephrine) to create stronger, larger muscles. While performing, for example, a leg exercise, your entire body is benefitting from the release of these hormones.
Because our HIT method is a slow, controlled workout, it accomplishes multiple benefits without damaging side effects such as excessive joint stress, or other injuries that are commonly associated with conventional exercise.
Will I really get results training only once a week?
Yes! Once a week is all you need to get stronger when your workout involves high-intensity training that is designed to build stronger muscles.
Arthur Jones, the father of High Intensity Training (HIT), once said, “There is no such thing as a long, hard work out” because the harder the workout, the shorter the workout lasts.
Once intensely stimulated, it is best to rest those muscles for a minimum of 4-5 days and up to two weeks. This gives your body a chance to adapt metabolically and synthesize stronger muscles.
Why is rest an essential part of HIT?
Rest, which includes getting 8 hours of daily sleep, are necessary components that allow your body to recuperate from a HIT workout. In this sense, rest isn’t “relaxation.” It’s a pivotal part of the post-exercise recovery process.
During the rest period, your body continues to work. While static, for example, your body will burn more sugar while you’re sitting on your couch than it would have if you had not engaged in HIT.
Balancing a rigorous workout with proper rest will support your body’s need for recovery while offering these new strengthening capabilities.
Why is proper breathing so important in HIT?
HIT, strength training has the potential to promote cardiovascular health more efficiently and effectively than traditional exercise and eliminates many of the risks and injuries associated with conventional cardiovascular exercise.
One reason is because we teach diaphragmatic breathing during HIT! This is key because the body releases 70% of toxins through deep diaphragmatic breathing.
Proper diaphragmatic breathing creates negative pressure within the chest, which forces air into the lungs. This pulls blood into the chest thus improving venous return to the heart.
Diaphragmatic breathing increases fuel energy production, awareness and mindfulness, it reduces tension and anxiety, strengthens the immune system, improves digestive function, lowers blood pressure, and increases metabolism, aiding in both digestion and weight loss.
What are the factors for success in HIT?
- Focus – Maintaining an attentive focus will help you work through the physical discomfort and complete perfect weightlifting repetitions.
- Calm – Remaining calm helps you release the mental anxiety that sometimes occurs during extreme exertion.
- Consistency – This is less about lifting as much weight as you can for as many repetitions as you can; rather, it’s about perfecting your form, a steady, slow speed, and proper diaphragmatic breathing.
- Logical Thinking – It’s helpful to understand the science and results which support the efficacy of HIT.
- Determination – Finally, we encourage you to maintain the determination of a champion athlete! This means staying committed to your appointments, working as hard as you can during your workout and focusing on a healthy diet and lifestyle outside of the studio.
Finally, it’s about making great health and ideal fitness a routine part of your life!
Is this workout safe for out of shape, older adults?
The fast answer is yes! In many cases it should be the only way older adults engage in high intensity exercise. That is because our super slow lifting speeds, watchful eyes, and special equipment won’t exacerbate any pre-existing injuries.
Also, the older we get, the faster we lose muscle, which leads to falls, injuries, digestive disruptions, joint problems, and loss of bone density. The key to preventing all these issues is engaging in a safe, intense strength-training program.
Is it safe to do HIT with an old injury?
There is no a one-size-fits-all answer. The type, severity and time-frame of an injury all play a part in how to best develop a plan. But typically, the answer is yes!
HIT is not only safe it is often beneficial. In HIT, the slower pace ensures less force, force is arguably the biggest cause of weightlifting injury.
Additionally, HIT machines are retrofitted with cams that are unique to each machine to ensure weight is heaviest where the muscles are strongest and lightest where the muscles are weakest. Also, HIT machines are adjustable so we customize equipment to safely accommodate your range of motion.
Isn't stretching important?
Stretching, especially before exercise, can increase susceptibility to injury because the function of connective tissue is to stabilize a joint. After stretching, the connective tissue does not immediately return to its original length hence stretching can actually increase the chance of injury.
Most importantly, in HIT, we stretch our muscles to the degree necessary for a healthy range of motion. The excessive ranges of joint motion we commonly see in gymnasts and dancers are far from desirable for the typical person. Why? It’s this extreme flexibility which can lead to joint laxity and problems in joint stability.
Stretching to achieve flexibility can also cause injury just in the process of stretching. In fact, the term “muscular flexibility” is a bit of a contradiction: joints flex, muscles contract. While joint flexibility is desirable, certain joints like the ball and socket joints in our hip and shoulder can stretch beyond what is considered normal – this is known as hyperextension.
When a muscle contracts, the opposite muscle stretches. This is sufficient to keep our joints flexible enough for normal everyday tasks. If we engage in a sudden, abrupt activity such as a sprint or jump, sudden changes in force can create a potential for injury.
HIT focuses on stretching the muscles and joints to their natural limits—while under load and in a slow, controlled movement. This ensures safety, and negates the need for stretching.
What types of foods should I be eating?
These proteins serve as the foundations we rely on to build muscle and increase strength. Equally important are leafy greens like spinach and non-starchy vegetables high in fiber like broccoli and cauliflower.
Sugar and sweets are tough to stay away from, but consuming less than 50 grams of sugar each day is a good rule to adopt, but be careful: you’ll be surprised where sugar hides! For example, try to limit your fruit intake; although fruit contains “natural sugars,” it can affect your overall metabolism if you are eating too much.
Junk food and white/starchy carbs count as sugar. Try to abstain from drinking alcohol (or limit it to a cheat day). What is a cheat day, you ask? To reduce cravings and to allow yourself the best chances for success, allow yourself a cheat day once each week – essentially eating healthy 85% of the time.
We are not your typical gym
Most exercise programs promote the theory that more is better. At the Strength Code, our science-based strength training method focuses on meaningful exercise paired with sufficient recovery time. This means you actually gain more by doing less—in 30-minute sessions.
Sound Too Good to be True?
Your muscle fibers need an appropriate amount of intensity in order to strengthen, tone and boost metabolism. Our Strength Code method is one of the most efficient ways for you to achieve all of those benefits. We chart your progress for each session and adjust your workouts to achieve optimal results.
The Strong Response
“I am a big fan of this kind of workout. I don’t have a lot of time to spend at the gym so the effort put in needs to be effective and Lisa will make sure of that.
A questionnaire is required prior to the first visit that details health status and any potential areas of concern. Lisa also spends time getting to know what your past exercise experience has been and what your workout goals are.
During the workout she is hyper focused on teaching good form while also making sure that you’re reaching your potential. I feel great afterwards. A bonus to this kind of strength training is that it boosts metabolism and continues to burn calories throughout the day. Which I need!”
“Strength Code Palm Desert is addictive. Lisa May is an amazing trainer, the program is tailored exactly to your abilities and changes weekly as you get stronger.”
“I love training with Lisa at The Strength Code! It’s not a typical gym, it’s a private fitness studio, which makes it a personalized workout experience that is very catered to my needs and goals. Gaining overall strength is important to me, and Lisa has tailored my sessions to help me do just that. Couldn’t ask for better!”
Let’s Unlock The Code to Your Personal Strength and Fitness!
"Lisa is a wonderful teacher...the studio is neat and clean with state of the art equipment...you will experience one on one coaching that will inspire you to be the best you can be."