GET YOUR STRENGTH ON
Raise the Bar is a private gym located in Castle Rock, Colorado. Coaching is provided on a 1 on 1 basis or in small groups of up to 4 people (think of it as personal training but in a small group setting) using the Starting Strength model. The goal is to help each person get stronger in support of a better quality of life. This means
something different to each person, depending on what their current goals are.
WHAT IS YOUR GOAL?
Lose weight?
Grow your muscles?
Improve your performance in a sport?
Reduce your chance of injury while playing sports?
Change your body composition in anticipation of a big event (wedding, vacation, etc.)?
Carry your infant in the car seat while also carrying groceries?
Pick up your grandchildren?
Reduce the likelihood of falling down?
Feel better mentally and physically?
Getting strong helps support all of the goals listed above!
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Strength is the ability to produce force against an external resistance. You use strength throughout the day to perform the activities of daily life. Your muscles move your bones, and your bones are how you interact with your environment. All movement requires strength, whether you are getting out of bed, lifting your child out of the crib, moving groceries from the grocery cart to the car, or pushing a wheelbarrow full of gardening supplies.
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Strength is the foundation of fitness because it is the only fitness component that improves upon all other fitness components including power, balance, stamina, flexibility, speed, agility, coordination and accuracy, and cardiovascular/respiratory endurance.
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Strength training with barbells, in combination with appropriate eating habits, is the most effective way to change your body composition. There is no need to do hours of cardio if your goal is fat loss!
WHY IS STRENGTH IMPORTANT?
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It primarily uses four barbell lifts (squat, bench press, overhead press, deadlift) with an emphasis on using the correct movement patterns. The Starting Strength model designs each movement pattern based on biomechanics, physics, anatomy and physiology.
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The four lifts are compound movements, meaning they each use a large amount of muscle mass. There is no need to do a large variety of exercises to get strong. Simple really does work!
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It leverages the Stress/Recovery/Adaptation Cycle, which describes the pattern of responses your body goes through after it has been exposed to a stress. In terms of barbell training, you stress your body by performing the lifts. Your body recovers with time, nutrition and sleep. Your body adapts and is able to lift more weight at the next training session. This cycle can work for months, and the best part is that it works for everyone.
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It uses a barbell as the primary tool to get you strong. Barbells range from 5 - 45 lbs and can be incrementally loaded with weights as little as .5 lbs.
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It differentiates between exercise and training. Exercise is a physical activity you do where the beginning and end of the effort is each workout. While exercise is better than inactivity, it lacks a plan on how to get to the end goal. Training takes a systematic approach. It is the process of intentionally accumulating a specific physical adaption (such as strength or endurance) over a predetermined period of time. Training is significantly more effective when compared to undirected physical activity (exercise), as it more efficiently uses your time.
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More information can be found on the Starting Strength website or in Starting Strength: Basic Barbell Training, 3rd edition, Practical Programming for Strength Training: 3rd edition, and in The Barbell Prescription: Strength Training for Life After 40.
TESTIMONIALS FROM REAL CLIENTS
“Lisa has helped me strengthen my body and significantly improve flexibility. I am 71 years old and have had rotator cuff surgery of both shoulders. She has taught me exercises to reduce pain and hasten my recovery. Lisa has been teaching me to do squats, press, bench press and deadlift with good form which she considers extremely important to improve muscle tone and avoid injury. The quality of my life has greatly improved thanks to her.”
-Silvia D.
Silvia was pre-diabetic and has a history of heart and shoulder surgery (which never fully regained its flexibility). Her goal was to improve her a1c number as well as be able to perform activities in her life without needing additional help. Within 6 months she was squatting 116 lbs, benching 54 lbs, pressing 27 lbs, and deadlifting 150 lbs. Silvia is no longer pre-diabetic and has significantly improved her shoulder's range of motion. She can now move heavy rocks in her garden and lift a watering can overhead to reach plants on a shelf without help.
“Thank you for all your support throughout the years. You have helped my physical and mental health more than you will ever know. I really appreciate you.”
-Kiley H.
Kiley is in her 20's and has PCOS, making it challenging to lose weight. Her goal was to lose fat and gain muscle, ultimately changing her body composition. Within 4 months she was squatting 202.5 lbs, benching 107 lbs, pressing 77 lbs, and deadlifting 220 lbs. She has lost about 15 lbs and improved her muscle definition while also increasing her daily calorie intake.
“As a male in my 70's I have sporadically worked out in the gym over many years. Lack of flexibility and terrible form has limited my ability to reach any of my goals. Lisa has been willing to work with my limitations and find solutions to allow me to succeed. If her suggestions do not work, she will consult with other experts in her network. Lisa will not accept failure as long as you are willing to make the effort. After six months of training, I am lifting far more weight than ever before. I highly recommend Lisa to anyone who is serious about improving their health through strength training.”
-Mike D.
Mike's goal was to get stronger so that he could be physically active in his retirement. He started with a 95 lb squat, 95 lb bench, 45 lb press, and 85 lb deadlift. After 5 months he was squatting 205 lbs, benching 150 lbs, pressing 105 lbs, and deadlifting 235 lbs.
Hi! My name is Lisa Clark and I am a strength coach with experience coaching people 12-75.
My master's degree is in industrial organizational psychology and I spent 15 years working in the corporate world. I began my career as a human resources practitioner and eventually transitioned to the role of operations executive. In 2016 I discovered my passion for barbell training and haven't looked back since. However, I have been able to leverage my education and business experience in support of my clients because motivation, behavior/habit change, etc. are applicable when it comes to training and making eating and lifestyle changes. I also earned the Certified Personal Trainer certification from the National Academy of Sports Medicine, attended several Starting Strength seminars, and personally train using the Starting Strength model.
I exercised for years, but never understood which program was best or why a particular way of performing an exercise was better than another. I came across Starting Strength several years ago and for the first time I was given the "why" behind everything. This was incredibly powerful, as I was taught to always ask “why” on the first day of graduate school. The movement pattern for each lift in the Starting Strength model was designed based on bio mechanics, physics, anatomy and physiology. No other program, book, or internet influencer has been able to provide these types of explanations. I have now been training (different than exercising) using their model for several years. I have seen many people, of various ages and abilities, use Starting Strength to change their lives. I believe in it to the point where I have dedicated my career to helping others get strong.
ABOUT ME
GET STARTED
Contact me to schedule a complementary phone call to discuss your goals and answer your questions.
GROUP CLASSES
(UP TO 4 PEOPLE)
1. Sign up for the introductory session(s)
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Learn how to correctly and safely perform the squat, press, bench press, and deadlift.
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Allows you to try strength training at a discounted, private class rate before committing to a monthly group class.
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Includes a minimum of 1 and maximum of 3 private classes (1 hour each). Class times are flexible.
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$50/session (value of $75)
2. Sign up for a group class
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Mon/Wed/Fri 6:30am - 8:00am
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Mon/Wed/Fri 9:00am - 10:30am
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Mon/Wed/Fri 4:15pm - 5:45pm
3. Choose a training schedule: 3x/week (recommended for most people) or 2x/week
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3x/week, billed monthly, is $395 (approx. $30/class)
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2x/week, billed monthly, is $360 (approx. $40/class)
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Venmo, cash & check accepted
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No contracts! Notify me by the 25th of the month if you do not want to be billed for the following month.
PRIVATE CLASSES
(1 ON 1)
1. Sign up for the introductory session(s)
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Learn how to correctly and safely perform the squat, press, bench press, and deadlift.
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Allows you to try strength training at a discounted rate.
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Includes up to 3 private classes (1 hour each). Class times are flexible.
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$50/session (value of $75)
2. Talk to your coach to set a schedule for private classes
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$75/hour
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Can be billed monthly or semi-monthly
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No contracts! Notify me by 8pm the night before your session to cancel or reschedule in order to avoid paying the full fee.
DECIDING BETWEEN GROUP & PRIVATE CLASSES?
Group Class Private Class
Appropriate for all ages and levels of experience
Individualized programming - your program is designed specifically for you. This includes exercises, sets, reps, and even rest time between sets. Recovering from an illness, surgery, or extended absence? Your program will be adjusted as needed. Traveling? I'll also do your programming for those times when you need to train at another gym.
All working sets are coached
Guaranteed results - if you are not stronger after your first month of consistent training then your money will be refunded
Nutrition guidance
Access to your coach by phone/text outside of class for questions
Discount on up to 3 private classes
No contracts
Become part of a lifting community that supports one another
Month to month commitment
Session to session commitment