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Training With Sandy

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Are You Ready?

Sandy sets a high standard

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Heck of a body Venus

Feel the energy and reach for your best every day

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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.

My Story

Hello,
My name is Sandy Haug and I am a personal trainer in the S&S Fitness and Martial Arts Center gym located in Hamlin NY. My husband, Sensei Scott Haug Senior and I opened the center in 2000. In 2001 I started my journey as a personal trainer.

My goal is to become THE PLACE for those who want to maintain the highest quality of life through fitness. I enjoy giving back to my clients and watching them enjoy the vitality that a healthy active lifestyle brings.

My promise to you is that I will never stop improving what we do. I will never stop looking for better and additional options to enable your success in any way possible. This is easy for me to say because this is my mission and my highest value. Every day I get to do what I love and I love what I do. Seeing others accomplishing life-changing results of personal empowerment, inspiration, and new-found confidence is the greatest gift I know how to give.

Thank you

My Process

Analyze your Goal

Work Hard on it

Improve your Performance

Achieve your Destiny

Workouts

excersise
Need a flexible schedule?
excersise
Just Getting Started?
Worried about being in shape enough to work out?

My training is tailored to your specific fitness level and personal style.

excersise
Ready for 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

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.

Calculate your BMI

View BMI Class
View BMI Class
BMIClassification
< 18.5Underweight
18.5 – 24.9Normal Weight
25.0 – 29.9Overweight
30.0 – 34.9Class I Obesity
35.0 – 39.9Class II Obesity
≥ 40.0  Class III Obesity