WHELAN STRENGTH TRAINING 202 638 1708 Downtown DC @ Gallery Place Metro PRIVATE GYM - ONLY YOU AND YOUR COACH (ALWAYS BOB) Now in our 22nd Year! Quality Personal Strength Training Private Instruction, Supervision and Motivation "Maximum" Bob Whelan, MS, MS, CSCS MAKING WASHINGTON DC STRONGER SINCE 1990 Bob Whelan's Biographical Summary TOP QUALITY STRENGTH EQUIPMENT IN A GREAT TRAINING ENVIRONMENT, FILLED WITH OLDE -TIME STRENGTH MEMORABILIA. HOME OF POSITIVE MOTIVATION AND ETERNAL YOUTH. ALL BEGINNERS ARE WELCOME. AGE, GENDER, ORIENTATION ETC. -UNIMPORTANT. ATTITUDE -IMPORTANT. Your search to maximize your fitness potential ends here! The strong, healthy body that you deserve is right around the corner! We have all types of clients at WST. Men and women from teenage to over 85 years of age. Your physical condition does not matter - you are welcome. I have many beginners in poor shape when they start. All that matters is YOUR ATTITUDE. Just listen and do what I tell you and you will be on your way to results. You will leave every workout drenched in sweat but with a smile on your face! YOUR TRAINING PROGRAM WILL BE DESIGNED TO REACH YOUR GOALS. Call TODAY for RESULTS! 202.638.1708 “After I tried every gimmick and fad out there, I finally decided to do something that made sense. I joined WST and started brief but intense workouts only twice a week. I thought that cardio was the only way to burn the fat, but I lost 19lbs and feel much stronger and healthier! The workouts have given me a new attitude and have helped me in so many ways. Personalized weight training at WST is the best way to get results fast and stay motivated.” - Judy M. WST is a Personal Training Studio where each individual is guided through supervised total body workouts customized to fit his or her goals. There is something for everyone at WST... If you are looking to: build muscular bodyweight, build strength, lose weight, burn fat, change your appearance, build endurance, increase flexibility, prevent injuries, physical rehabilitation of injuries, or enhance your athletic performance I can and will motivate you to reach these goals. GET STRONGER, BUILD MUSCLE, REDUCE YOUR BODY FAT, INCREASE YOUR LEAN BODY MASS - STRENGTHEN YOUR BONES, REDUCE YOUR BIOLOGICAL AGE. WHY WAIT? STAY YOUNG AND ACTIVE - JOIN WST TODAY! YOU ALWAYS GET FULL ATTENTION AS ALL TRAINING IS “ONE ON ONE” AND PRIVATE. TOP QUALITY EQUIPMENT IN A GREAT TRAINING ENVIRONMENT, FILLED WITH OLDE -TIME IRON GAME MEMORABILIA. HOME OF POSITIVE MOTIVATION AND ETERNAL YOUTH. ** CONVENIENTLY LOCATED DOWNTOWN** PRIVATE GYM NEAR GALLERY PLACE METRO. I am dedicated to helping you achieve your strength and fitness goals through your hard work under my guidance. I only accept clients who are willing to make a serious commitment to their health and fitness.

The Whelan Strength Training Commandments
I	Thou shalt train for total fitness and health and do cardiovascular, flexibility, and strength training.
II	Thou shalt not smoke, take illegal drugs, or abuse legal drugs.
III	Thou shalt not use steroids or assist anyone in obtaining them.
IV	Thou shalt be mentally focused and give 100 percent effort at every training session.
V	Thou shalt strive for progressive resistance, using good form, without excessive rest between sets & use the fullest (but safe) range of motion possible.
VI	Thou shalt focus on the basic compound strength training movements (multi-joint, not isolation). Thou shalt train the whole body with equal emphasis on pushing & pulling. The training foundation: vertical push/pull, horizontal push/pull, leg/hip/back push/pull.
VII	Thou shalt not seek shortcuts, miracle formulas or gimmicks but instead stick to basic & sound information concerning training and nutrition.
VIII	Thou shalt perform hard and progressive strength training (not toning, shaping, or body sculpting).
IX	Thou shalt not train "body parts" but train the WHOLE BODY (hard), twice every 7 to 10 days.
X	Thou shalt not rely on megahype muscle magazines for training or nutritional advice.