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Fitness Programs

At New Haven, we create individualized and unique fitness programs tailored to your specific goals and needs. Our approach focuses on goal setting and educating you on proper technique and form to ensure safe, effective workouts. Our experienced trainers work closely with you to develop a customized plan that aligns with your lifestyle and preferences, incorporating a variety of training methods such as strength training, cardio, and flexibility exercises. Through regular check-ins and progress assessments, we provide ongoing support to keep you accountable and help you achieve lasting results.

Choose Your Program

Why Strength Training?

Our strength training program is a comprehensive, structured approach designed to help participants of all levels achieve their fitness goals.

Key Components

Initial Assessment:

  • Comprehensive fitness evaluation to identify strengths, weaknesses, and specific goals.
  • Body composition analysis and movement screening.

Customized Workout Plans:

  • Tailored routines that incorporate a mix of compound and isolation exercises, focusing on major muscle groups.
  • Periodized training to ensure continuous progression and avoid plateaus.

Progressive Overload:

  • Gradual increase in weight, repetitions, or intensity to consistently challenge the body and stimulate growth.

Variety of Training Styles:

  • Incorporation of traditional weightlifting, functional training, and bodyweight exercises.
  • Access to specialized classes like powerlifting, kettlebell training, and circuit workouts.

Technique Focus:

  • Emphasis on proper form and biomechanics to enhance performance and reduce injury risk.
  • Regular feedback and adjustments from certified trainers.

Recovery and Nutrition Guidance:

  • Recovery strategies, including stretching routines and mobility work, to support muscle recovery and flexibility.
  • Nutritional advice tailored to individual needs, promoting optimal performance and recovery.

Progress Tracking:

  • Regular assessments to track strength gains, body composition changes, and overall progress.
  • Adjustments made to the program as needed to keep you on track toward your goals.

Community Support

  • Engage with a supportive community through small group sessions, fostering motivation and camaraderie.



This strength training program is designed to not only build physical strength but also instill confidence and a lifelong passion for fitness.

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Strength Training

Duration

8-12 Weeks

Frequency

3-5 Sessions per Week

Format

Individualized Coaching

Difficulty

Beginner, Moderate & Advanced

Trainer

Michael

 Availability
Mon - Thu
- -
Fri - Sun
-

Cardiovascular Training

Duration

8-12 Weeks

Frequency

3-5 Sessions per Week

Format

Indivdualized Coaching

Difficulty

Beginner, Moderate, Advanced

Trainer

Michael

 Availability
Mon - Thu
- -
Fri - Sun
-

Why Cardio Training?

Our cardiovascular training program is designed to improve endurance, boost heart health, and enhance overall fitness through a variety of engaging workouts. This program caters to all fitness levels, whether you’re a beginner or an experienced athlete.

Key Components

Initial Assessment:

  • Comprehensive fitness evaluation to determine your current cardiovascular fitness level.
  • Goal setting based on your preferences, whether it’s weight loss, endurance building, or general fitness.

Personalized Workout Plans:

  • Tailored routines that include a mix of steady-state cardio, interval training, and high-intensity workouts.
  • Options for various modalities, including running, cycling, rowing, and group classes.

Interval Training:

  • Incorporation of high-intensity interval training (HIIT) to maximize calorie burn and improve cardiovascular efficiency.
  • Structured intervals that alternate between high-intensity efforts and active recovery.

Steady-State Sessions:

  • Longer, moderate-intensity workouts to build aerobic capacity and endurance.
  • Activities can include jogging, cycling, or using cardio machines.

Variety and Progression:

  • Weekly progression in intensity and duration to continuously challenge your cardiovascular system.
  • A diverse range of workouts to keep things exciting and prevent boredom.

Technique and Safety Focus:

  • Emphasis on proper form and breathing techniques to enhance performance and minimize injury risk.
  • Guidance on pacing strategies to help you manage your efforts effectively.

Recovery Strategies:

  • Incorporation of rest days and active recovery sessions to promote recovery and prevent burnout.
  • Stretching and mobility work to improve flexibility and support overall performance.


This cardiovascular training program not only aims to enhance your physical fitness but also promotes a healthier lifestyle, helping you build stamina, lose weight, and feel more energized.

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Why Weight Loss?

At New Haven, we offer personalized weight loss programs designed to help you reach your goals in a sustainable and healthy way. By combining effective exercise routines with proper technique, goal setting, and ongoing support, our trainers ensure you stay on track while building habits that lead to lasting results.

Key Components

Initial Assessment:

  • Comprehensive evaluation, including body composition analysis and goal-setting discussions.
  • Identification of personal preferences, challenges, and motivations.

Personalized Workout Plans:

  • Customized fitness routines that combine cardiovascular exercise, strength training, and flexibility work.
  • Variety of modalities to keep workouts engaging and effective.

Nutrition Guidance:

  • Strategies for meal prepping, grocery shopping, and healthy cooking to simplify the process.

Behavioral Support:

  • Regular check-ins to discuss progress, challenges, and adjustments to your plan.
  • Techniques for building healthy habits, managing cravings, and overcoming emotional eating.

Accountability:

  • Tracking tools for monitoring progress, including weight, measurements, and workout logs.

Variety and Progression:

  • Progressive workout routines to challenge your body and prevent plateaus.
  • Introduction of new exercises and formats to keep you motivated and engaged.

Recovery and Self-Care:

  • Emphasis on rest days, active recovery, and stress management techniques, such as yoga or meditation.
  • Importance of sleep and hydration in the weight loss process.

Community Engagement:

  • Access to group classes and community events that foster motivation and camaraderie.
  • Opportunities to connect with others on similar journeys, providing support and encouragement.


The primary goal of our weight loss program is to help you achieve a healthier weight in a sustainable way while fostering a positive relationship with food and exercise. By combining personalized fitness plans with nutritional guidance and behavioral support, we aim to empower you to make lasting lifestyle changes that enhance your overall well-being.

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Weight Loss

Duration

8-12 Weeks

Frequency

3-5 Sessions per Week

Format

Individualized Coaching

Difficulty

Beginner, Moderate & Advanced

Trainer

Michael

 Availability
Mon - Thu
- -
Fri - Sun
-

High Intensity Training

Duration

8-12 Weeks

Frequency

3-5 Sessions per Week

Format

Indivdualized Coaching

Difficulty

Beginner, Moderate, Advanced

Trainer

Michael

 Availability
Mon - Thu
- -
Fri - Sun
-

Why High Intensity Training?

Our High-Intensity Training (HIT) program is designed to maximize your fitness results in a short amount of time through challenging workouts that combine strength and cardio elements. Suitable for all fitness levels, this program focuses on pushing your limits while emphasizing form and safety.

Key Components

Initial Assessment:

  • Comprehensive fitness evaluation to determine your current level and specific goals.
  • Identification of any limitations or considerations for a safe and effective experience.

Structured Workout Plans:

  • A mix of high-intensity interval training (HIIT) and circuit training, designed to elevate your heart rate and build strength simultaneously.
  • Workouts include a variety of exercises such as bodyweight movements, resistance training, and plyometrics.

Interval Training:

  • Short bursts of intense activity (e.g., 30 seconds of work) followed by brief recovery periods (e.g., 15-30 seconds).
  • Emphasis on varied intervals to keep workouts dynamic and prevent plateaus.

Strength and Conditioning:

  • Incorporation of compound movements that target multiple muscle groups, enhancing overall strength and functional fitness.
  • Use of free weights, kettlebells, and resistance bands to promote muscle development and endurance.

Technique and Safety Focus:

  • Instruction on proper form to maximize effectiveness and reduce injury risk.
  • Regular feedback from experienced trainers to ensure you’re performing exercises safely and correctly.

Variety and Progression:

  • Weekly progression in intensity and complexity to continuously challenge your body.

Recovery Strategies:

  • Incorporation of active recovery techniques, such as stretching and mobility work, to promote recovery between sessions.
  • Education on the importance of hydration, nutrition, and sleep for optimal performance and recovery.



Goals and Outcomes

The primary goal of our High-Intensity Training program is to improve cardiovascular fitness, build strength, and enhance overall athletic performance. By pushing your limits in a safe and structured environment, you’ll burn calories, increase endurance, and boost your metabolism.

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Why Sport Specific Performance Enhancement?

Our Sport-Specific Training Program is tailored to enhance the performance of athletes in their chosen sports, focusing on the skills, strength, and conditioning required for optimal performance. This program is designed for athletes at all levels, from beginners to advanced competitors.

Key Components

Initial Assessment:

  • Comprehensive evaluation of current fitness levels, specific sport demands, and individual goals.
  • Movement analysis to identify strengths and areas for improvement related to your sport.

Customized Workout Plans:

  • Tailored training regimens that incorporate sport-specific drills, strength training, agility work, and conditioning.
  • Focus on enhancing skills relevant to your sport, such as speed, power, endurance, and flexibility.

Skill Development:

  • Sport-specific drills designed to improve technique and execution 

Strength and Conditioning:

  • Targeted strength training that addresses the unique demands of your sport, promoting muscle balance and injury prevention.
  • Conditioning workouts that improve cardiovascular endurance and functional fitness.

Agility and Speed Training:

  • Drills that enhance agility, footwork, and quickness, critical for performance in competitive situations.
  • Plyometric exercises to develop explosive power and speed.

Recovery and Injury Prevention:

  • Incorporation of recovery techniques, such as stretching, foam rolling, and mobility work, to support training.
  • Education on injury prevention strategies, including proper warm-up and cooldown routines.

Performance Monitoring:

  • Regular assessments to track progress and adjust training plans as needed.
  • Goal-setting sessions to keep you motivated and focused on your development.



Goals and Outcomes

The primary goal of our Sport-Specific Training Program is to enhance your performance in your chosen sport through a focused and systematic approach. By developing your skills, strength, and conditioning, you’ll be better equipped to compete at your best.

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Sport Specific Performance Enhancement

Duration

12-16 Weeks

Frequency

3-5 Sessions per Week

Format

Individualized Coaching

Difficulty

Beginner, Moderate & Advanced

Trainer

Michael

 Availability
Mon - Thu
- -
Fri - Sun
-

Couples & Group Exercises

Enjoy the benefits of working out with a partner or in a group with our couple and group exercise programs. These sessions not only add a fun and social element to your fitness routine but also provide mutual motivation and support. Whether you’re training with friends, family, or fellow athletes, our group exercises are designed to keep you engaged and driven towards your goals.

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Injury Recuperation & Prevention

Recovering from an injury or looking to prevent future ones? Our injury recuperation and prevention programs are designed to help you heal and strengthen your body. We offer specialized training that focuses on rehabilitation exercises, mobility improvement, and strengthening vulnerable areas. Our goal is to get you back to full strength safely and to equip you with the knowledge to prevent re-injury.

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Other Training Programs

If you have a specific training method or focus in mind, reach out to us at New Haven. We’re more than happy to customize a program that aligns with your preferences and fitness goals. Whether it's strength training, mobility work, or something entirely unique, our trainers are equipped to tailor your sessions to ensure you achieve the results you're after.

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