Services

Fitness for Diabetes

Exercise can significantly improve diabetes, even help get you off meds. Unlock your potential you, safely and effectively.

Fitness for Weight Loss

Do you want to lose weight, lose inches, lose body fat? Unlock your potential for a leaner, healthier you.

Fitness for Performance

Running? Triathlon? Team sports? Obstacle course or mud runs? First timer, or breaking a personal record? Unlock your potential for strength, endurance, and power.

Fitness for Everyday Living

Want to improve your balance, flexibility, confidence? Or are you just looking to mix up your everyday exercise program? Unlock your potential for life.

Group Fitness

Group Exercise classes, Fitness Boost Camps, Bridal Boot Camps, Small Group Personal Training, Employee Wellness - unlock your potential for fun together!

Testimonials

Stronger, Better, Faster

I did want to thank you for all the work you put into my training plans and running plan to get me ready for everything.  My softball has improved, I have been hitting the ball harder, and running better and faster (in the early part of the season...  now I am kind of running just as fast as I need to).  But all in all, you did a great job.  Thank you.

- Randy S., Fond du Lac
Personal Training Testimonials
2014-08-30T09:48:23+00:00
I did want to thank you for all the work you put into my training plans and running plan to get me ready for everything.  My softball has improved, I have been hitting the ball harder, and running better and faster (in the early part of the season…  now I am kind of running just View Full →

Fun Personalized Workout Routines

I feel that making a routine to fit me personally for my strengths and weaknesses is very exceptional.  Paying attention to each individual and their needs is the best service you can offer. You make coming to the session fun and interesting.  In other words you have done a marvelous job!!!!!

- Chris S., Fond du Lac
Personal Training Testimonials
2014-08-30T09:32:31+00:00
I feel that making a routine to fit me personally for my strengths and weaknesses is very exceptional.  Paying attention to each individual and their needs is the best service you can offer. You make coming to the session fun and interesting.  In other words you have done a marvelous job!!!!! – Chris S., Fond du View Full →

Learning Enough to be Independent

I completely feel like I have the playbook to make the next step and I appreciate it. The rest is up to me. Thanks for all your help... You are excellent.

- Clint G., Horicon
Personal Training Testimonials
2014-08-30T09:57:26+00:00
I completely feel like I have the playbook to make the next step and I appreciate it. The rest is up to me. Thanks for all your help… You are excellent. – Clint G., Horicon

History of Back Problems

Thanks for all your help. Without you I know my back would not have improved as well as it did.

- Sam K., Waupun
Personal Training Testimonials
2014-08-30T09:55:31+00:00
Thanks for all your help. Without you I know my back would not have improved as well as it did. – Sam K., Waupun

Fit Pregancy

My doctor told me I'm the only woman this far along [8-1/2 months pregnant] she's seen with visible abs.  She asked what my secret was!

- Nicole S., Iron Ridge
Personal Training Testimonials
2014-08-30T09:38:36+00:00
My doctor told me I’m the only woman this far along [8-1/2 months pregnant] she’s seen with visible abs.  She asked what my secret was! – Nicole S., Iron Ridge
Amy E

New Lease on Life

I feel much better and have more energy. I have lost 20 lbs and a lot of inches – my clothes are loose now! I want to be fit and healthy for the rest of my life.

- Amy E., Fond du Lac
Personal Training Testimonials
2014-08-30T09:51:24+00:00
Amy E
I feel much better and have more energy. I have lost 20 lbs and a lot of inches – my clothes are loose now! I want to be fit and healthy for the rest of my life. – Amy E., Fond du Lac

Better than Online Training Plans

I find the training runs that I can use outside of my training sessions very helpful as I've tried to understand the different types of online and they were not user friendly. Also, I enjoy that you can analyze my running to be able to find ways for me to not only improve on running but to improve my physical strength and balance out my body. I think you do an excellent job and I enjoyed our training sessions, in fact I've kept all of the information printed off for me so I can use it again as needed.

- Pauline S., Fond du Lac
Personal Training Testimonials
2014-08-30T09:39:19+00:00
I find the training runs that I can use outside of my training sessions very helpful as I’ve tried to understand the different types of online and they were not user friendly. Also, I enjoy that you can analyze my running to be able to find ways for me to not only improve on running View Full →
Carrie W

World’s Toughest Mudder Finisher (2nd in Division)

I forgot to thank Roy Smalley, my awesome trainer who trained me at 3:15am on Mondays and gave up Friday nights to work with me. His program was well thought out and researched for what my goal was. I nailed Funky Monkey and Hanging Tough. Thank you, thank you, and thank you. We will be working together again soon. A couple more laps and I would have hit the podium. You are amazing.

- Carrie W., Mayville
Personal Training Testimonials
2014-08-30T09:44:40+00:00
Carrie W
I forgot to thank Roy Smalley, my awesome trainer who trained me at 3:15am on Mondays and gave up Friday nights to work with me. His program was well thought out and researched for what my goal was. I nailed Funky Monkey and Hanging Tough. Thank you, thank you, and thank you. We will be View Full →
JBromley

In Shape for Semi-Pro Football

Well I had a great football practice. Was in much better shape than this time last year.  Thank you. Felt good realizing all the hard work we did paid off and then some.  Still got lot a work to do. Get better every day so I'm unstoppable on the field. We definitely are on the right track.

- John B., Mayville
Personal Training Testimonials
2014-08-30T09:37:18+00:00
JBromley
Well I had a great football practice. Was in much better shape than this time last year.  Thank you. Felt good realizing all the hard work we did paid off and then some.  Still got lot a work to do. Get better every day so I’m unstoppable on the field. We definitely are on the View Full →

Awesome Workout

Thanks for the kickass workout Roy. Drank a vitargo and protein shake when i got home. Sat dazed for a half hour! Total shock to my body! Awesome!

- Clint P., Waupun
Personal Training Testimonials
2014-08-30T09:47:29+00:00
Thanks for the kickass workout Roy. Drank a vitargo and protein shake when i got home. Sat dazed for a half hour! Total shock to my body! Awesome! – Clint P., Waupun
Ann R

Amazing Trainer, Awesome Value

Thank you for all you have done for me in reaching my fitness goals. I cannot believe the progress I have made in only a few short months! Aspects of your services that are of the most value:

* The varied workouts. Doing something different each week keeps it from getting monotonous (also better for you). You start to dread a workout if it is boring.
* Having the nutrition plan as well. It makes it so much easier if a person knows what and when to eat.
* The running plans - so helpful!!
* Your availability and willingness to answer questions outside of training sessions.
Thanks again, you are an amazing trainer.

- Ann R., Fond du Lac
Personal Training Testimonials
2014-08-30T09:45:59+00:00
Ann R
Thank you for all you have done for me in reaching my fitness goals. I cannot believe the progress I have made in only a few short months! Aspects of your services that are of the most value: * The varied workouts. Doing something different each week keeps it from getting monotonous (also better for View Full →

Progress with Son on Autism Spectrum

My husband and I were talking and we are so happy with what you have done with Logan, we would like to have you work with both of us also.

- Sandy K., Horicon
Personal Training Testimonials
2014-08-30T10:04:06+00:00
My husband and I were talking and we are so happy with what you have done with Logan, we would like to have you work with both of us also. – Sandy K., Horicon

Lost 17 Pounds in 8 Weeks!

I have learned alot from you regarding diet, strength training and cardio. And I couldn’t have lost the weight I have without your help. Your tips and coaching have been outstanding and appreciated.

- Dana E., Mayville
Personal Training Testimonials
2014-08-30T09:52:31+00:00
I have learned alot from you regarding diet, strength training and cardio. And I couldn’t have lost the weight I have without your help. Your tips and coaching have been outstanding and appreciated. – Dana E., Mayville

Benefits for Son with Cerebral Palsy

Thank you for the kind of dedication and understanding you bring to Joe's workout.  Thanks for pushing him - he needs and likes that.  You have been the best trainer yet!

- Shari P., Fond du Lac
Personal Training Testimonials
2014-08-30T09:41:15+00:00
Thank you for the kind of dedication and understanding you bring to Joe’s workout.  Thanks for pushing him – he needs and likes that.  You have been the best trainer yet! – Shari P., Fond du Lac

Recommendation to Friends

After five months I believe that I think I know what I need to be doing to be able to be successful on my own. Thank you for all of your help and everything that you have done.  I will definitely recommended you all of my friends.

- Liz L., Mayville
Personal Training Testimonials
2014-08-30T09:49:01+00:00
After five months I believe that I think I know what I need to be doing to be able to be successful on my own. Thank you for all of your help and everything that you have done.  I will definitely recommended you all of my friends. – Liz L., Mayville

Functional Training

When I was out hunting turkey I was climbing across slippery logs.  It's a good thing you work on balance and stability in my training, or I never would have been able to do that.

- Jenny D., Mayville
Personal Training Testimonials
2014-08-30T09:46:41+00:00
When I was out hunting turkey I was climbing across slippery logs.  It’s a good thing you work on balance and stability in my training, or I never would have been able to do that. – Jenny D., Mayville

Blog

Tabata
Jun 0
Jun 0

Tabata: You’re Not Doing It Right.

Think you’re doing a “Tabata” because you’re doing push-ups or jumping jacks for 20 seconds at a time? I’m sure you’re putting in good effort, but it’s not a Tabata. Want to do a true Tabata? Here’s how:

  Read more
Testosterone-Role
Apr 0
Apr 0

Guys: Is Excess Body Fat Making You a Girly Man?

Give me a grunt guys: we’ve got testosterone.

If you’re 40 or more pounds overweight, though, hold off on that grunting: your testosterone levels probably aren’t anywhere near where they should be. According to Doctor Richard Tamler, the most common reason for low testosterone is obesity.

  Read more

HEALTH AND FITNESS NEWS

Fri, Jul 31, 2015
Via: MedlinePlus Health News
Thu, Jul 30, 2015
Via: MedlinePlus Health News
Thu, Jul 30, 2015
Via: MedlinePlus Health News

About Me

I was never a gym rat.

In June of 2006, as an obese couch potato working full-time for a technology solutions company, I started my fitness journey. By January of 2007, I had coached myself through a weight loss of over 80 pounds (1/3 of my body weight), and continued on to coach myself through triathlons, duathlons, 5K and 10K races, and marathons. Through the process, I developed an intense passion for health and fitness, and went on to earn several certifications including Personal Fitness Trainer, Indoor Cycling Instructor, Group Exercise Instructor, Red Cross Instructor, and more.



As an amateur endurance athlete myself, I enjoy working with triathletes, runners, and cyclists - especially first-timers to those sports. As someone who coached himself through an 80+ pound weight loss, going from "out-of-shape couch potato" to "healthy and fit athlete", I have a unique perspective and special passion for individuals who are new to or returning to fitness. Many of my clients with weight loss goals have told me that they made the decision to work with me because I "get it".

I have experience working with clients from all walks of life, and with varied goals - people wanting to control their diabetes, semi-professional athletes training for performance, overweight individuals looking to lose weight, older adults or post-rehab patients wanting to regain their strength and balance, and more. In addition, I'm a tech geek - I have years of professional experience in computer networking, programming, and repair, website design and development, and technology support.

Notable accomplishments:
* Multiple half-iron triathlon finisher
* Multiple marathon finisher
* Tough Mudder finisher

I also like pancakes, video games, theatre, singing, and playing guitar.