Training With Sandy
Are You Ready?
Sandy sets a high standard
Heck of a body Venus
Feel the energy and reach for your best every day
Achieve excellent physical conditioning
Training will get you there
Create Your Own Workout
Our gym is designed to excite and motivate you with ample workout space.
Intense Training
We offer a variety of workout classes and personal training programs.
Find Your Zone
Your workout should always be the high point of your day.
Pick A Convenient Time
We are flexible and will work with you to accommodate your schedule.
Hello,
My Process
Analyze your Goal
Work Hard on it
Improve your Performance
Achieve your Destiny
Workouts
Need a flexible schedule?
Need to train at your own pace?
Just Getting Started?
Worried about being in shape enough?
Ready for the next level?
Ready to push yourself to the next level?
General Fitness Related FAQ's
Will I experience muscle soreness?
Yes, the initial phase of adding Resistance Training into your exercise program will cause some muscle soreness. We provide Self-Massage and Corrective Stretching Strategies before and after every session to battle this. This soreness is due to lactic acid within the muscle, which comes as a response to the muscular work. This will pass and become more regulated as your body progresses and adjusts during the first couple weeks of your training experience.
What do I bring with me to my training sessions?
All of our programs are completely stocked with a huge variety of the most state-of-the-art equipment in the industry, so you are all set there. What we recommend is a towel, a water bottle, and a new and supportive pair or running or cross-training sneakers. Other than that, bring your A-game.
What do I wear to my personal training sessions?
Wear comfortable, soft, breathable materials. Avoid anything too baggy, as it makes it difficult to properly analyze your posture and positioning during exercise. Wear sneakers with good support, laces (not Velcro) and soles that are low to the ground (no platform-like soles), and NO SHAPE UPS. Also we ask you to please BRING A CHANGE OF SNEAKERS to workout; this will help us to provide you with a clean exercise facility.
Will you yell at us?
Not at all. Yes, we will get intense in an encouraging, motivating and healthy manner. This is to create an unmatched atmosphere with just a killer energy to all of our programs. We are all about positive reinforcement, perfection in your execution and of course many good jokes and fun. We are here to bring you to your personal best and deliver an incredible experience to you each and every time. HANDS DOWN!
My Core Values
- Honesty, integrity and faith
- To inspire, empower and transform lives
- Constantly learn and get better every day
- Provide unmatched service and experience
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I have nothing but good to say about Sandy Haug! Our son started karate at S&S Fitness at the age of 9 or 10, he is now 34. The life lessons that he was taught he has carried with him throughout his life! On and off through the years my husband and I have been members for roughly about 20 years! Just finished my fourth 6 week challenge with Sandy and it has been amazing! Sandy works you hard gives you all the encouragement that you need and is also not just an instructor but also a friend to everyone! I love you Sandy! Sincerely,
Sue Rayburn
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Working with two rounds of Sandy's women's program has upped my endurance significantly, given me new muscle tone, lost inches and I'm sleeping better. If you are on the fence about getting into shape, no matter your current fitness level, I highly encourage you to try it!
Amanda M.
Hamlin, NY
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I’ve been training with Sandy for 12 weeks and believe she is one of the most experienced & committed trainers. I started training three times a week, as part of a group session, and I really enjoyed the variety & challenge she put into the sessions. I’ve worked harder than I thought possible, I’ve done things I never thought I could and it’s been a really great experience for me. I noticed a positive change in my appearance. I am happy and now more confident with myself. I definitely recommend to anyone looking for great quality personal training.
Tiffany Rodriguez
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Sandy is the best and I can’t be happier with the training she provides me. If you are on the fence pondering whether to do it or not....DO IT! My only regret is not starting sooner! The encouragement you get is wonderful. Everyone is there doing the same thing. No judging just hard work and dedication is needed. Sandy is awesome, friendly & helpful. I've done 6 challenges and I love it.
Rita Pettine
rxl3783@gmail.com
Cardiovascular Endurance
is the ability to exercise the entire body for long periods of time. It requires a strong heart, healthy lungs, and clear blood vessels to supply the body with oxygen. Activities to improve fitness in this area include running, swimming and aerobic dance. A person must do the activity continuously for a minimum of 20 minutes within their target heart rate zone.
Endurance/cardiovascular activity should be done a minimum of 3 days per week. Every other day is preferable. The mile or the pacer will measure fitness testing in this area.
Muscular Strength
is the amount of force you can put forth with your muscles. It is often measured by how much weight you can lift. People with strength have fewer problems with backaches and can carry out their daily tasks efficiently.
Examples of muscular strength include push-ups, weight lifting heavy weight with few repetitions, and pull-ups. Fitness testing will be measured by doing push-ups.
Muscular Endurance
is the ability to use the muscles, which are attached to the bones, many times without getting tired. People with good muscular endurance are likely to have better posture, have fewer back problems, and be better able to resist fatigue than people who lack muscular endurance.
You can improve muscular endurance by lifting weights with many repetitions or doing sit-ups. Measuring the number of sit-ups you can do correctly is used for fitness testing.
Flexibility
is the ability to use your joints fully. You are flexible when the muscles are long enough and the joints are free enough to allow movement. People with good flexibility have fewer sore and injured muscles.
Stretching before and after activities will help to improve flexibility. The sit-and-reach and the trunk lift are two tests used to measure flexibility.
Body Composition
is the percentage of body weight that is fat compared to other body tissue, such as bone and muscle. People who have a high percentage of fat are more likely to be ill and have a higher death rate than lean people. Exercise and eating the right foods in the proper amounts can improve body composition.
Body composition can be measured using an instrument called calipers, a specialized scale, or it can be calculated by using the body mass index (BMI) which uses height and weight to determine your BMI.
Create your own workout
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Intense Training
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Professional Diet Guides
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Pick you convinent time
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My Favorite Exercises
- Chest Exercises
- Back Exercises
- Shoulder Exercises
- Quadriceps Exercises
- Hamstring Exercises
- Biceps Exercises
- Triceps Exercises
Chest Exercises
Flat Barbell or Dumbbell Bench PressIncline Barbell or Dumbbell Bench Press
Decline Barbell or Dumbbell Bench Press
Flat Chest Press Machine
Incline Chest Press Machine
Decline Chest Press Machine
Dips (on parallel bars with slight forward lean)
Push-Ups
Flat Dumbbell Flyes
Incline Dumbbell Flyes
Decline Dumbbell Flyes
Cable Crossovers/Cable Flyes
Back Exercises
Pull-UpsChin-Ups
Lat Pull-Downs
Bent Over Barbell or Dumbbell Rows
T-Bar Rows
Seated Cable Rows
Chest Supported Barbell or Dumbbell Rows
Chest Supported Machine Rows
Inverted Rows
Barbell, Dumbbell or Machine Shrugs
Shoulder Exercises
Seated Overhead Barbell or Dumbbell PressStanding Overhead Barbell or Dumbbell Press
Overhead Machine Press
Arnold Press
Barbell, Dumbbell or Machine Upright Rows
Dumbbell, Cable or Machine Lateral Raises
Dumbbell, Cable or Machine Front Raises
Barbell, Dumbbell, or Raises or Flyes
Quadriceps Exercises
Barbell or Dumbbell SquatsBarbell or Dumbbell Front Squats
Barbell or Dumbbell Split Squats
Barbell or Dumbbell Lunges
Barbell or Dumbbell Step-Ups
Leg Press
Single Leg Press
Machine Squat/Hack Squat
Leg Extensions
Hamstring Exercises
Barbell or Dumbbell Romanian DeadliftsBarbell or Dumbbell Straight Leg Deadlifts
Barbell or Dumbbell Sumo Deadlifts
Glute-Ham Raises
Hyperextensions
Cable Pull-Throughs
Good-Mornings
Leg Curls
Biceps Exercises
Standing Barbell or Dumbbell CurlsBarbell or Dumbbell Preacher Curls
Seated Dumbbell Curls
Incline Dumbbell Curls
Hammer Curls
Concentration Curls
Cable Curls
Biceps Curl Machine
Triceps Exercises
Dips (on parallel bars, elbows close to body, without forward lean)Flat Close Grip Bench Press
Decline Close Grip Bench Press
Close Grip Push-Ups
Laying Barbell or Dumbbell Triceps Extensions
Skull Crushers
Overhead Barbell or Dumbbell Triceps Extensions
Cable Press-Downs
Bench Dips
