The "Synergy" of

5 Step

The perfect Formula

for your Fitness

Click "Learn More" for the Science behind our five steps 


Five Step Fitness 'synergizes' the most recent advances in training and nutrition to deliver optimal results in a precise and concise program that never repeats the same workout twice. 


Our Steps......Explained

1. Strength

5SF Workouts feature systematic cycling (periodization) of muscle groups trained, weight lifted, volumes (sets and reps) as well as specific exercises used, to provide increases in STRENGTH. 

2. Energy

Strength is built. We then amplify the health benefits of exercise with a rotation of cardiovascular segments varying in duration and intensity to maximize benefits to and from the body's ENERGY systems. 

3. Movement

Strength...Check, Energy...Check. In our 55-minute exercise format, we maintain mobility through MOVEMENT-centric exercises to keep improving range of motion, joint integrity and balance. 

4. Fuel 

Next, we need to power this workout. We FUEL your workouts through hydration, nutrition, and supplementation strategies to optimize the benefits of training, as well as assist with gut health, hormonal response, bodyfat reduction, and overall well-being.

5. Recovery 

Each of the before-mentioned steps involves recovery. It is so crucial, it also exists as it's own step. A workout is not finished until you recover from it. Our periodized programming, which includes proper amounts of High Intensity Intervals, which  enhances recovery and increase the results you will experience with the 5SF System.


At this point,you may be asking yourself, "HOW are we tracking results?" Let Us Explain........

InBody Scans

The InBody Scan provides a detailed breakdown of your weight in terms of muscle, fat, and water on an InBody Result Sheet. 

My Zone Heart Monitors

Myzone monitors heart rate, calories and time exercising that convert into Myzone Effort Points (MEPs), with a focus on rewarding effort rather than fitness.


We take your data and tailor your workout program in order to maximize results. Not only do you end up feeling great, you have a way to measure it. 


Myzone tracks your workout real time on our TV. But it doesn't stop there, with a measured workout, you are able to see how you stack up against other 5SF members.


5SF Periodized Training 

The 5SF Periodized Training incorporates our Five Steps to help build strength, energy, and flexibility. Aided by proper fuel and ample recovery, our training program will transform your body and how you view working out.

Our workouts are broken down by major muscle groups with a full body workout every Saturday. This way, the body can build strength while getting the proper recovery from workout to workout. 

6720 Pittsford Palmyra Road, Fairport, NY 14450


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