https://firstprinciplesfitness.com/research daily 0.75 2020-12-18 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847903067-57HDPDJ6TWU40QPAQLS4/image-asset.jpeg Research - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://firstprinciplesfitness.com/hrv-and-stress daily 0.75 2021-03-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847902870-ZOUR0EX0L2QSQNRC1SP2/image-asset.jpeg What is HRV? - Parasympathetic State (rest and digest ) A healthy heart, at rest, does not beat in perfect rhythm. During the rest and digest state, our hearts should beat out of rhythm. Example: Beat……………Beat…....Beat…………...Beat……Beat………..... Beat….Beat The more variability of time between each beat, the more relaxed or parasympathetic state we are in (Meditation, rest and digest). Also, the higher our HRV, this is good during times of rest! https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847903067-57HDPDJ6TWU40QPAQLS4/image-asset.jpeg What is HRV? - Sympathetic state (Fight or flight) During states of emotional stress and intense movement our sympathetic system (fight or flight mode) kicks in and our heart beats more in rhythm. Example: Beat.…Beat….Beat....Beat….Beat….Beat….Beat The more rhythmic our hearts are, the more sympathetic state we are in (Fight or flight, high stress). With a wearable like WHOOP, we can now measure this biomarker and tailor a program designed specifically for the individual struggling with stress and an underutilized parasympathetic system/vagal tone. Take our quick 5 min quiz to see if your “Fight or flight” system is overactive! https://firstprinciplesfitness.com/home daily 1.0 2025-10-14 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg Home https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644532955316-86G37HM9JM3FNVDMOR6G/Home_Fitness.jpg Home https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644532970508-RRXL3MX1CR11Z487YIXO/Home_Wellness.jpg Home https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/fae92994-e2df-470b-b3c7-8474c6814bd5/Home_Intro.jpg Home - Our Approach FP Fitness leads with First Principles. Optimizing your health comes down to adopting a thought process that helps you understand fundamental truths: lose the quick-fixes, find the source, and start solving for the root of the problem. Whether your goal is to sleep through the night, subdue chronic pain or complete an IRONman — our approach is to leave no stone unturned so you can find the right answer. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/769187f0-e0d5-45de-87e8-881879a55963/Metabolic_Assessment_1.jpg Home - What Is Metabolic Assessment? Stop guessing at what you need to train, and know now by assessing: AMR Understand how your body uses fat vs carbs at certain intensities, your breathing efficiency, and how to change your physiology to reach your genetic potential. RMR Your resting metabolic rate quantifies how many calories you burn at rest during the day. Measuring the gases you breathe we can assess your caloric needs. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/60c20e38-8f95-4389-b486-f43a75125272/Home_CTA_1.jpg Home - Follow Us @FirstPrinciples.Fitness https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/6ce60760-6ec3-4204-82c8-88ecf5f7e7a8/Home_CTA_2.jpg Home - Contact Us To Book https://firstprinciplesfitness.com/who-we-are daily 0.75 2025-10-14 https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644529091048-04MVFCLHKB7NPCJNNVIQ/About_Philosophy_01.jpg Who We Are https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644529104886-J30XVHCB5H5O7CDNU1NU/About_Philosophy_02.jpg Who We Are https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644529120997-ZOUN66KHH2RJBKY27AJU/About_Philosophy_03.jpg Who We Are https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644529137228-SMG4J5EY5FC31HMKQ65R/About_Philosophy_04.jpg Who We Are https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1644529153294-TMU44OTBJYIW5AWX5Q32/About_Philosophy_05.jpg Who We Are https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/41d2d726-d25a-4aee-9223-3382f15398ca/About_Intro.jpg Who We Are - Why We're Different At FP Fitness, our objective is to help individuals maximize their performance. Whether it’s on the field or in the office, when humans can operate at their genetic potential, the sky's the limit. Poor sleep, malnutrition and inappropriate training can severely imbalance our nervous system. This damage is slow and gradual but compounds over time, often going unnoticed. Our job is to expose the root of this detrimental cycle and facilitate sustainable change. Designing training regimens, correcting breathing pattern disorders and improving dysfunctional sleep schedules are the main areas of focus for our clients. We want your nervous system working for you, not against you. The body’s issues are rarely one-dimensional. Our coaches understand this and approach every issue with an open mind, while keeping you in the loop the entire way. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/76c39224-88b8-4c5b-96de-152b693d75ee/IMG_0754.jpeg Who We Are - Meet Rick Crampton Rick is a Certified Strength and Conditioning Specialist and graduate of Springfield College with a BS in Exercise Science. For the past 20 years, Rick has worked in sports performance, a cardiac rehab facility and most recently a personal trainer helping people move and age without pain. However, educating others is Rick’s true passion. Researching and sharing digestible information to help others is what motivates him every day. Growing up with dyslexia and ADHD, he understands the challenges of learning that has taught him patience and empathy to facilitate the learning process. Educating through sound principles, he helps clients learn in a clear manner by simplifying complex concepts in a practical way. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/a88e844b-0747-49dd-8861-1b05e1432178/About_CTA1.jpg Who We Are - Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/2c0ce9d8-17ff-4eb9-b951-9fd2b5b4e241/About_CTA2.jpg Who We Are - Coaching https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/b5d99cbf-bc84-40a0-b864-74fa2dac64fa/About_CTA3.jpg Who We Are - Contact Us https://firstprinciplesfitness.com/metabolic-assessments daily 0.75 2024-07-17 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/8f16eb40-32bb-4429-8ea1-1b51f67b1e7f/Fitness_Intro.jpg Metabolic Assessments Everything is connected. The more scientists research, the more validation comes from this message. At First Principles Fitness, our two assessments combine psychology and physiology. Simply put, your brain behaves with your physical capabilities and the phenomenon that straddles both - your breath. How you breathe = how you perform. Physically or cognitively, proper breathing is essential for performance. Both our fitness and metabolic tests assess the client's respiration, using a spirometer that's a clinically-proven accurate medical device. The gathered data is important for diagnosing any mechanical breathing pattern limitation that may exist. Functional respiration is crucial for nervous system balance and athletic performance. Through testing, analytics, and interpretation of your body's respiration, you'll gain an understanding of the effects that your breath has on the autonomic nervous system and skeletal muscular function. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/39120922-6d8d-4fdb-812a-8f2192ba2f96/Fitness_Service1.jpg Metabolic Assessments - #1 Metabolic Assessment You will learn the limiting factors of your physiology, what these limitations mean, and how to overcome them. Understand the science behind your performance. Your Assessment includes: Metabolism at rest (RMR) Metabolism while you exercise (VO₂ max) Respiratory analysis Blood lactate measurements https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/a5f6d9d2-8cbc-4245-9ca3-4f645af26643/Fitness_Service2.jpg Metabolic Assessments - #2 Fitness Evaluation Chronic stress, poor sleep, malnutrition and inappropriate training can severely imbalance your nervous system and damage it slowly over time, often going unnoticed. By assessing breathing patterns, sleep schedules, movement patterns, vitals and dietary habits, our multidimensional approach takes into account your whole body. Fitness Assessment includes: Questionnaire Movement analysis Vitals Breathing evaluation Discussion https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/3ee2876e-59fe-448a-9266-4ebb7d3830ea/Fitness_Service3.jpg Metabolic Assessments - #3 Custom Training Programs Whether it's strength training, injury prevention or endurance, we offer custom 6-week and 6-month programs based off your goals and physiology. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/36f69416-5325-4f21-8c80-ce079e28627c/Fitness_Package1.jpg Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/1674421726227-V1TGUGB397CNJ5BX0UC9/unsplash-image-WUehAgqO5hE.jpg Metabolic Assessments https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/ddeeb13b-cff3-45fc-b81d-00aae7bd91f8/Fitness_Package3.jpg Metabolic Assessments - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/dc2931d0-c27f-4d58-90a0-fc392e5be7d3/biosen-blood-lactate-testing-1.jpeg Metabolic Assessments - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://firstprinciplesfitness.com/metabolic-assessment daily 0.75 2023-01-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Metabolic Assessment https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Metabolic Assessment https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Metabolic Assessment https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg Metabolic Assessment https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/769187f0-e0d5-45de-87e8-881879a55963/Metabolic_Assessment_1.jpg Metabolic Assessment - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/672511b1-5127-4c8c-8252-7a6f03ce089f/Metabolic_Assessment_2.jpg Metabolic Assessment Metabolism at rest How many calories you burn at rest, and what kind. Carbs vs Fats Metabolism while you exercise VO₂ max and substrate utilization per zones Respiratory analysis Air volume potential, breathing efficiency at rest and during exercise https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/80bfc6b5-4f03-42ca-8700-ef38d36418ba/Metabolic_Examples.jpg Metabolic Assessment - Examples of metabolic biomarkers we gather: VO₂ max Maximum fat oxidation Aerobic Threshold Anaerobic Threshold Breathing frequency at all intensities/zones Tidal Volume at all zones Peak Tidal volume RER at each zone RER Max Heart Rate recovery https://firstprinciplesfitness.com/contact-us daily 0.75 2025-01-05 https://firstprinciplesfitness.com/privacy-policy daily 0.75 2022-02-10 https://firstprinciplesfitness.com/coaching daily 0.75 2024-11-19 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Coaching https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847767761-J2M1HI20BXRQ9XCR0HUD/Large+JPG-Aro+Ha_0387.jpg Coaching https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/93ee2dcc-3bb6-4ddd-b111-7c393adcac1d/Wellness_Intro.jpg Coaching What do the following all have in common - posture, cardiovascular performance, anxiety, chronic pain and sleep? Breath! If you are not breathing right, your performance across all domains will be faulty. Yet, a single problem rarely has a single answer. We approach all goals with multiple assessments, leaving no stone unturned. Whether you want to improve sleep, minimize chronic pain, or exercise to optimize your health & performance, we start with the foundational principle of breath to get you where you want to go. https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/96316689-3a95-4e14-9347-3aa1ae3f9a24/Wellness_Package4.jpg Coaching - 1 on 1 Coaching 30 or 60 min Virtual sessions discussing: Full Fitness Assessment (see more details below) Nutrition Exercise/Movement Sleep Stress/Anxiety https://images.squarespace-cdn.com/content/v1/5f43ccdc3433055d373b66ae/db8d015e-d64e-4e80-963e-76eb797a4851/Wellness_Service_2.jpg Coaching - Motivational interviewing 60 min Trying to achieve a goal, but struggling with consistency and wrestling with ambivalence? 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