SFAS Fitness and Fat Loss Philosophy:



If there is one message that I could deliver to those people who really have decided to lose fat or sculpt their bodies, it would be to stop looking for the magic exercise machine, the magic fat loss pill or potion, or the amazing results in only 2 weeks of dieting miracle. Let common sense and solid, scientifically designed exercise routines and dietary changes work your miracles. We can take your physique and tone it and shape it to the extreme or any fraction of extreme that you like. Small, consistent improvements are our goal since they are more permanent and healthier for you as well. There are no shortcuts, but any goal worth attaining requires dedication and some effort. The work you put in to achieve your goal will become as important as your goal itself. The means as much as your end will make you a better, happier person, trust me.

The plan consists of a 4 component approach. Some dietary suggestions and modifications will be made. Some consideration will be given to a food diary so that we can track how much and under what circumstances you are eating. Often food is eaten for reasons other than hunger.

The 2nd component involves a cardiovascular program. The routine will be designed for you with your goals and limitations governing it. Cardiovascular work is important for several reasons, among them an increased metabolic rate, an increase in calories burned, and if designed correctly, an increase in fat burning enzymes. I recently happened across a way to break through sticking points in fat loss programs. This principle has been applied very successfully with my clients.

The third component is resistance training. Resistance training is essential to weight loss and sculpting programs as this activity preserves and increases lean muscle tissue. Resistance training dramatically changes and improves physiques. You will feel it in your clothes and see it in the mirror. The Swiss Ball is also used to target the troublesome abdomen region. If we create a caloric deficit, lean tissue becomes a candidate for energy liberation. Preserving lean tissue is a key since the more lean mass you have, the higher your metabolism is. We do not want to sacrifice any, since this is valuable in the calorie burning process, even at rest. In addition, preserving and toning your lean mass will allow you to look a lot better after fat loss versus just dieting alone.

The fourth component is flexibility which is important in preventing injury, decreasing stress, and increasing muscle tone.




This is the ultimate in personal attention and need specificity. All sessions are by appointment.  



TRAINING CAMP is a small group class that emphasizes strength building, fat loss and sculpting with an attitude. Men and women from the Pittsburgh area have been training like athletes and transforming their bodies. This is not your typical gym group fitness class. We will prepare you to better function in your daily life events whether that is long periods of standing, lifting heavy objects or chasing your children! Group sizes of 3-6 participants.


fitnes1What is TRAINING CAMP?


We have been doing personal training for over 15 years. Training camp has evolved over this period of time and blends techniques that we use with our athletes with what one would expect of a personal training session. The result is a fun, efficient exercise class that can be performed by those that are athletic as well as those that are not!


All members receive personal attention from certified coaches throughout the class. These programs will not be ”cookie cutter” routines, but as custom designed to each individual member as possible. The routine changes and progresses with the training camp member.


What do TRAINING CAMP members achieve here?


  • Transformed physiques with body composition improvements
  • Increased energy is the #1 outcome
  • Decreased levels of stress


WHERE: Strength, Fitness And Speed, Inc. Pleasant Hills


WHEN: Mornings and/or early afternoons and evenings starting this Fall 2016 with 2 or 3 day per week options 


HOW TO SIGN UP: Call us at 412-653-7970 or email us at This email address is being protected from spambots. You need JavaScript enabled to view it.">This email address is being protected from spambots. You need JavaScript enabled to view it.