Initiating South Africa's Fitness and Style Revolution

The Fitness Solution

SO what is TACFIT?

TACFIT is a culmination of years of travel and study by Coach Scott Sonnon, a martial artist, police and military trainer, an educator and specialist in the health and fitness field. As a child he suffered from obesity, had learning disabilities and a muscular skeletal disease, he overcame the odds to become one of the worlds fittest, healthiest most agile athletes.

TACFIT is a health first exercise program that focuses on bodyweight exercises performed in various sequences of moderate to high intensity. It draws from yoga, tactical military training and clubbell weight training which makes it a diverse and unique exercise programme.

Movement sophistication, heart rate recovery and correct breathing make TACFIT training one of the most advanced and specialised exercise programmes to date. By training in TACFIT, the exercise program results in fat loss, strength, muscle tone, agility, flexibility and an overall awareness of ones own unique physique.

SO what does the 12-week challenge involve?

WEEK 1 – 4

Each session:

  1. Begins with a joint mobility warm up
  2. Progresses into TACFIT training program
  3. Ends with a muscle and tension release cool down and light meditation
  4. Will be homework exercises

Joint Mobility:

  • Each class begins with a full body joint mobility session
  • Joint mobility will enable new mums to discover and release tightness in joints and muscles that have become stiff due to 9 months of pregnancy.
  • Regain their flexibility and increase their full range of movement in areas that are tight and unyielding.

Bodyweight flow:

  • New mums will learn specific exercises to further increase range of movement these will then be sequenced together and practiced in a slow to moderate pace.
  • New mums will learn how to execute exercises using correct technique and form so their bodies will begin to adapt to a healthy, athletic foundation of exercise.

Tactical breathing:

  • New mums will learn how to be “in breath” as opposed to “out of breath” at the end of their class
  • Tactical breathing allows new mums to exercise for longer without tiring out and to exercise without allowing their technique to fault.
  • Tactical breathing teaches new mums to exercise under their heart rate maximum which lessens the stress on the nervous system, teaches them how to cope in stressful situations and enables a health first approach to exercise.

TACFIT Protocols:

  • TACFIT exercises will be introduced and practiced
  • New mums will learn a variety of protocols throughout the 12 week challenge
  • A protocol is a series of bodyweight exercises completed in a 20 minute time frame

Week 5 – 8

Each session:

  1. Begins with a joint mobility warm up
  2. Progresses into TACFIT training program
  3. Ends with a muscle and tension release cool down and light meditation
  4. Will be homework exercises

Intensity:

  • Intensity from slow-moderate pace of exercises can be increased to a moderate-high intensity
  • New mums will start to feel more energized, and a significant increase in fitness levels

Movement sophistication:

  • As movements become easier, the level of each exercise will be sophisticated. Sophisticating movements allows for new mums body to adapt to more complex levels of exercise, this engages new mums neurological and muscular system.
  • Movement sophistication leads to stronger, more toned muscles, flexibility in multiple ranges, and a deeper sense of body awareness.
  • Exercises practiced in week 5 – 8 are specifically chosen to meet the needs of a new mum. Helping them to get back into shape.
  • New mums will see a loss of centimeters, feel better in their clothes, and a more defined tone to their shapes.

Week 9 – 12

Each session:

  1. Begins with a joint mobility warm up
  2. Progresses into TACFIT training program
  3. Ends with a muscle and tension release cool down and light meditation
  4. Will be homework exercises
  • New mums will be working towards exercising in a state of “flow” – where technique, effort and breath are synonymous with the exercises they are doing.
  • New mums will FEEL good!
  • Together with the TACFIT protocols, the final weeks will see an increase in bodyweight flow exercises.
  • This low-moderate intensity bodyweight flow will train cardio and strength while turning the notch down to allow for recuperation

The Q Test:

  • The TACFIT “Q” protocol will be learnt in the first 4 weeks of the 12 week SO Fit it challenge.
  • In the first 4 weeks the Q protocol will test the fitness and strength level of each new mum.
  • In the very last week, on the very last day of the challenge, the “Q” test is revisited and the final score will be compared to the very first score from the first 4 weeks. New mums will be able to see in numbers, how and where they have improved during the 12 week SO fit challenge.

SO what do you think?

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