[ Forged Fitness Training ]

Excuse the mess - we're giving the site a facelift. 

Why Forged vs. the other guys?

(Because we start with the basics, and we do it right)

To most efficiently reach your goals we provide an individualized assessment and apply concepts that have been proven over centuries combined with modern research to achieve a newly Forged you.

Who should become Forged?

While we love training with anyone passionate and dedicated to reach their goals, we are at our core a group of competitors who train hard, train smart and train athletes. Athletes aren't just performing with cleats and a jersey though.



Fire ● Rescue ● EMS

 Sports Teams

Outdoors Enthusiast

... a little more about us


Our training methods

Okay, so without getting wordy and scientific let us explain the Forged training methodology.

Above all we believe in goals. Setting them to be clear and specific is the first step. Once your goals are established it is our job to develop a systematic and progressive approach to meeting them. Remember that true change and improvement is not made overnight, and when it comes to fitness most quick-fixes are also quick-reverses. Our trainers build a specific program based on strengths, weaknesses, starting condition and desired results for every individual that decides to train with Forged. Our training cannot be put in a box like a “bootcamp” or a “power hour” because they simply do not work for everyone. With Forged, sometimes you might have a day of total body strength building and the next session might be a high intensity hour that ends with a “holy crap I can’t believe I just did that”.

After the science has been applied by your trainer the hard work begins and we at Forged know that you don’t earn a newer and better you without a lot of sweat and maybe tears. (Hopefully no blood though). Our clients work harder than the average sweatband wearing, social hour gym-goer and that’s because we refuse to not do everything in our power to bring you to your goals. The most pivotal element of Forged training is that we take a holistic, whole body approach to training; integrating muscle strength with proper nutrition, and fat loss with mobility and injury prevention.

A whole body philosophy

Training for your goals - from losing body fat to reaching peak physical performance - is about more than just the right workout in the gym while using the right weights. For any true transformation to happen, you have to commit to living an entire healthy lifestyle.  Okay, sure we've heard that we're supposed to eat right, but doesn’t everyone you talk to have the latest diet or food trend? And what about getting enough sleep or taking the appropriate amount of time away from the gym?  All of these elements - proper training, recovery, nutrition and personal commitment - are part of the whole equation needed to see results. 

At Forged Fitness Training we throw out extraneous parts of the workout that don’t actually do anything to get you closer to your goals in a safe manner, and instead focus on full body movements grounded in proper body mechanics which will yield practical results.  This is the same whether you want to make picking up your toddler easier or break a Personal Record on your next triathlon. It’s also just as important that you not only understand what recovery is but also just how much you need. We make sure you know the proven basics of healthy nutrition and lifestyle habits, and also pass on tips and tricks we’ve learned along the way to help optimize your efforts. However and arguably most importantly, we encourage your full commitment and expect true dedication.  Of course, we’ll give you the same in return every day you train with Forged

Healthy Diet Simplified
By Dustin Gray

Many people want to start eating healthier, but most find it very complicated, and hard to get started.  This is in part due to a tendency by the health and fitness industry to try and keep people in the dark while pushing their latest and greatest “breakthrough”.  In reality, for the average person trying to become a healthier version of their current selves, most of the “diet systems” are simply overcomplicated. The average person’s nutritional needs are very simple; you need protein, the right carbohydrates and fat.  Yes you read it right you need fat and carbs if you plan on becoming healthier.

Now by no means am I advocating eating any kind of fat/carbs you want.  Your body needs carbohydrates to help fuel every system in the body and I personally do not know of any legitimate diet that completely cuts them out.  The difference is the source of your carbohydrates.  Think of carbs in two categories, simple and complex; simple carbs are various forms of sugar and is available to us everywhere these days.  These are things like soda, candy or white breads and are examples of the types that you should consistently avoid. Complex carbs on the other hand come from things like, veggies, whole grains, fruits and legumes.  These are the kind you want to consume, with a quick disclaimer that your grains should be “ancient grains” if possible. Ancient Grains are foods like quinoa, spelt, flax and limited gluten content and those should still be consumed in limited amounts.  So what does this all mean to you?  Simply put “Eat your colors”.  Eat a lot of vegetables in as many different colors as you can, for example, all kinds of bell peppers, greens, beets, carrots, broccoli and any other veggie you can get your hands on. Put down that cracker and replace it with an apple or give that quinoa stuff a try instead of rice or pasta!

"Fins or feathers, and eat your colors."

Protein and fat are also key parts of your diet that cannot be overlooked.  There are three kinds of fat: unsaturated (best), saturated, and trans fat (worst).  Completely avoiding all saturated fat is just about impossible but trans fat, on the other hand, is much easier to steer clear of.  To reduce your intake of trans fat cut out packaged and processed foods, such as packaged desserts, crackers, chips, doughnuts, etc.  Nonetheless, your body needs fat for proper daily function including absorbing much-needed vitamins and feeling satisfied at the end of a meal. Unsaturated fat is the kind that you should try to take in the most of as it has the greatest health benefits and very few drawbacks when consumed in moderation which is easy as long as you regularly eat lean proteins. I summarize this as proteins that come from animals that had “fins or feathers” and when it comes to portion control, for each meal the amount of protein you should take in is roughly the size of your palm.

For those of you who just skipped to the bottom of this, everything discussed above can be summed up fairly simply.  “Fins or feathers, and eat your colors.”

The Components of Recovery and Performance: Part I – Sleep

By Clay Smith

To start our series on recovery and performance and their three main components – sleep, nutrition and hydration – we focus on the backbone of your body’s recovery system: Sleep. Everyone knows that it’s important to get enough sleep but how many of us actually get what is required. Sleep is something that we fight every day; energy drinks are one of the fastest growing sectors of the Food/Beverage industry and it’s hard to drive five minutes without seeing a Starbucks or a corner coffee shop. Caffeine is a great stimulant and it gets many of us through our 3pm meetings, however sleep deprivation is the wrong answer for the active person and it has large adverse effects on performance and recovery.

First, let us define sleep. Sleep is broken down into two categories: Non-REM (Rapid Eye Movement) and REM Sleep. REM sleep is defined as the deepest part of sleep and is when dreams occur and the most repairs are made to the body. Non-REM sleep is broken down into four basic stages, the first being the onset of sleep and the final being the deepest levels of sleep.

Stage 1

* Between being awake and falling asleep

* Light sleep

Stage 2

* Onset of sleep

* Becoming disengaged from surroundings

* Breathing and heart rate are regular

* Body temperature drops (so sleeping in a cool room is helpful)

Stages 3 and 4

* Deepest and most restorative sleep

* Blood pressure drops

* Breathing becomes slower

* Muscles are relaxed

* Blood supply to muscles increases

* Tissue growth and repair occurs

* Energy is restored

* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night

* Provides energy to brain and body

* Supports daytime performance

* Brain is active and dreams occur

* Eyes dart back and forth

* Body becomes immobile and relaxed, as muscles are turned off


This is great and all but how does that apply to you?  The government publishes guidelines for the sleep required for each individual dependent on age. Just like the food pyramid though, they don’t take into account your level of activity, gender, genetics and many other factors. The old rule of thumb is that we need eight hours of sleep each night, which coincides perfectly with the guidance of the CDC (Center for Disease Control). Do we as athletes need more sleep? Less sleep? And more importantly, what happens if we DON’T get that sleep?

It’s widely known that the perks of being a professional athlete include flashy cars, exclusive parties and expensive beach houses, but they can also sleep. A lot! During train-up for the 1996 Olympics Mia
Hamm trained three times a day, ate five meals per day and slept for 14 hours each day. Then again she didn’t have to worry about paying for the light bill so going to work was the same as going to her training session. Those of us here in the real world or not as genetically gifted as others are not afforded the same luxury and must balance work, family, training and sleep. All too often sleep is the most expendable and therefore is the first to go when time gets tight. Most coaches advocate for 9 to 10 hours of quality, uninterrupted sleep for highly active individuals. If you’re anything like me, you only get 6 or 7 on a good day. So again, what are the consequences that we are facing with this?

A study that compared performance in a sleep deprived state over multiple days to the performance of a controlled group with nine hours of sleep done at the University of New Zealand with athletes from several different disciplines produced the expected results. Sleep is the athlete’s best friend and deprivation from it is detrimental to gains and performance. Sleep deprivation resulted in a significant drop in performance in measured sprints, bounds and other explosive movements; however, the drop in perceived effort was the most startling. Researchers told their subjects to conduct a “hard” run over a middle distance without giving parameters for goal times. The sleep deprived trials had a significant drop in their perception of what constituted a “hard” run when compared to their rested trials. The muscle biopsies and blood samples from the sleep deprived trials when compared to the rested trials show decreased markers of some of the critical recovery compound substances and compounds like blood glycogen which also contributed to performance.

What this means for us everyday Joe’s trying to push ourselves to new limits is that we need the sleep to break those barriers. Our 1RMs and tempo runs will suffer without it. Sleep is when our bodies repair themselves and put back the minerals and fuel sources that we robbed from it during our workouts. So bottom line: turn the TV off, pull the shades down and get some sleep so tomorrow when it comes time to pick things up and put them down you can do it, just a little bit better than yesterday!


“How Much Sleep Do I Need?” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 09 May 2012. Web. 24 August 2012. <http://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm>

“The effects of sleep deprivation on muscle recovery and performance in athletes.” J. Edge, T. Mundel and M.J. Short. Department of Sport and Exercise Science, University of Auckland, New Zealand.

                “What Happens When You Sleep?” National Sleep Foundation. N.p., n.d. Web. 24 August 2012. <http://www.sleepfoundation.org/article/how-sleep-works/what-happens-when-you-sleep>


Forged Fitness Training