Rising Phoenix Training and Fitness Center focuses on strength programs and exercise

TRUST AND COORDINATION: “We are a fitness center and we value individual attention and support. The idea is to develop your strength, intensify it and keep going! I love seeing people get stronger and gain more confidence and coordination. Natalie Burke, personal trainer and owner of Rising Phoenix Training and Fitness Center, demonstrates a plank exercise to her enthusiastic class.

By Jean Straton

Epractice. Energy. Strength. Endurance. Motivation. Mojo…and more.

It can all be yours during and after workouts at Rising Phoenix Fitness and Training Center.

What sets Rising Phoenix apart from other gyms and fitness centers is its small class instruction with a personal trainer and emphasis on building strength and endurance.

Opened in 2021, it is located at 947 State Road, where it shares space with Princeton Martial Arts. Classes are held Monday through Friday at 5:30 a.m., 6 a.m., 7:15 a.m. and 8:30 a.m.

An early start, but you too can have fun in the morning! Natalie Burke, owner and personal trainer, supervises and guides students through an exercise program to ensure their success.

body mechanics

“We focus on functional training, emphasizing body mechanics,” she explains. “We don’t use machines, instead you incorporate your own body weight into the exercise. We help you build strength for the things you do every day, including lifting, bending, etc.

“Most importantly, we help our students gain the confidence to achieve a goal. People can really change their lives. Often they don’t realize what they are capable of, and we help with that.

A personal trainer for 18 years, Burke has worked with several area fitness centers. Her experience led her to believe that small classes focused on instruction from a personal trainer were the best way to achieve positive results.

When she opened the center, COVID-19 was still an issue and she wanted a forward-looking name to reflect optimism. “Rising Phoenix was born because it was the idea of ​​coming out of a dark period,” she points out.

“We encourage people to come for five days to get the best results,” she adds. “If they come for five days, they will see an improvement in two to three weeks. This helps to increase motivation. They see that it is worth it, and on top of that, the clients motivate each other.

Clients are men, women and teenagers. Typically, there are more in the 40-50 age bracket, but Burke is also proud of her 80-year-old students.

Personal approach

She believes in a personal approach, emphasizing each student’s abilities and goals. Everyone in the class, usually five to 15 students, works together, albeit at different levels.

“The idea is that there’s always another way to accomplish something, and there’s no ‘I can’t,'” Burke points out. “There is always something you can do. If a client has difficulty with a floor exercise, they can do it in a seated position, with a chair.

“And, if someone is recovering from an injury or has a condition, like arthritis, Parkinson’s disease, etc., we help them overcome that. Again, there is more than one way to approach exercise and continue to gain strength and stability. There is always an alternative to meet his needs.

Classes last 45 minutes, and start with warm-ups, then exercises to help the whole body. Full body movements including a variety of floor, standing and seated exercises are all incorporated. Balance, stamina, stamina, stability, coordination, etc. are emphasized, with a recovery and stretching period at the end of the class.

Free weights

A variety of equipment will be used, such as free weights, bands, balls (stability and medicine), battle ropes, heavy bags, equalizers and steps, among others.

Kick boxing, squats, lunges, curls, chest and shoulder presses, core work, planks, front/side raises, push-ups, and yoga moves are all included, depending on the format lessons each day.

Establishing a welcoming, pressure-free environment is important for classroom well-being, Burke believes.

“We’re a no-frills, no-bells-and-whistles center,” she says. “We focus on small group classes without the pressure and distraction of a gym, and we encourage personalized goals with the support of the coach and training partners. Our classes are fun and we also incorporate all kinds of fun music. »

Nutrition information

In addition to the emphasis on strength training, Burke provides information and advice on nutrition (particularly the need for a balanced diet) and the need to get enough sleep. Along with exercise, all of this is crucial for overall health, she points out.

The cost for one month of classes (five days a week) is $99. She suggests paying three months in advance, if possible. In addition to daily on-site classes, a 6:30 p.m. Zoom class is available.

Burke is encouraged by the growing number of students, many of whom have been enthusiastic customers over the years. She is also delighted to have many new students joining the classes.

“I like to see the students get stronger,” she says. “I feel like I’m helping to make a positive difference in people’s lives, and I’ve found my passion in doing so. I help clients understand that they have the strength to do things they thought they couldn’t. I look forward to introducing even more people to the benefits of strength training and our unique exercise program.

“Remember there’s always more than one way to do something, and never say ‘I can’t!'”

FFor more information on Rising Phoenix, call (732) 754-6860. Website: risephoenixtraining.com. Registration for a free course is available online.

Kristen T. Prall