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MIG FITTMIG FITTBy Migma Tamang
The MIG FITT Approach

MORE THAN A WORKOUT. A WHOLE PERSON APPROACH TO BUILDING CAPACITY.

Your body doesn't exist separately from your life. Strength, movement, sleep, stress, nutrition, recovery, previous injuries, health history, daily responsibilities, beliefs, and the activities you want to return to all help us understand what you need. MIG FITT brings those pieces together to create an individualized path toward greater strength, capacity, confidence, and independence.

WE DON'T JUST LOOK AT WHERE IT HURTS.

WE LOOK AT THE PERSON ATTACHED TO IT.

YOU
Movement
Strength
Capacity
Pain Experience
Sleep
Stress
Nutrition
Recovery
Daily Activity
Work
Family
Environment
Health History
Previous Experiences
Goals
Confidence

Traditional fitness can sometimes start with: "What workout should you do?"

We start earlier.

  • What are you dealing with?
  • What have you tried?
  • What can your body currently handle?
  • What has become difficult?
  • What are you avoiding?
  • What does your life demand from you?

And most importantly:

WHAT DO YOU WANT TO GET BACK TO DOING?

YOUR HEALTH IS MORE THAN YOUR MUSCLES AND JOINTS

Your experience is influenced by more than tissues, joints, or muscles. Understanding the bigger picture helps us create training that fits the person, not just the problem.

BiologicalPsychologicalSocial + Lifestyle
YOU

Biological

  • Strength
  • Mobility
  • Endurance
  • Injury history
  • Health history
  • Physical capacity
  • Recovery

Psychological

  • Confidence
  • Fear of movement
  • Beliefs about pain
  • Previous experiences
  • Stress
  • Motivation
  • Self efficacy

Social + Lifestyle

  • Work
  • Family
  • Relationships
  • Sleep
  • Nutrition
  • Schedule
  • Environment
  • Daily responsibilities
  • Support system
One Assessment Framework

THE MIG FITT 7

Seven areas that help us understand how your body moves, performs, and handles life — one part of the larger approach.

01

Squat

Lower-body strength and coordinated movement through the hips, knees and ankles.

Squatting supports everyday activities such as sitting, standing, getting off the floor and producing lower-body force.

02

Hinge

Posterior-chain strength and the ability to bend, lift and generate force through the hips.

Develops the glutes, hamstrings, trunk and back while preparing the body for real-world lifting.

03

Step

Single-leg strength, balance and coordination.

Important for walking, climbing stairs, hiking, running and many recreational activities.

04

Push

Upper-body pushing strength and integrated shoulder and trunk control.

Develops the chest, shoulders, triceps and supporting musculature required for everyday and athletic pushing tasks.

05

Pull

Upper-body pulling strength, shoulder function and postural capacity.

Develops the back, arms and supporting shoulder musculature.

06

Carry

Integrated whole-body strength.

Carries challenge grip, shoulders, trunk, hips, legs, gait and posture. They closely resemble the demands of everyday life.

07

Condition

Cardiovascular fitness and work capacity.

Developing cardiovascular fitness improves the body's ability to sustain activity, recover and tolerate greater physical demands — including endurance, work capacity, recovery between efforts and aerobic fitness.

Together, these seven areas give us a complete picture of how your body handles the demands of everyday life — not just how much weight you can lift.

BUILD CAPACITY FOR THE LIFE YOU WANT TO LIVE

Every day places demands on your body. Those demands may come from exercise, work, parenting, sports, travel, stress, poor sleep, or everyday responsibilities. When demands repeatedly exceed what you're prepared to handle, activities can become more difficult and setbacks can occur.

Our goal isn't simply to remove every demand from your life. We progressively help you build more capacity for the demands that matter to you.

Demands

Exercise · Work · Stress · Life

vs
Capacity

Strength · Recovery · Resilience

Current Capacity↓Appropriate Challenge↓Recovery↓Adaptation↓Greater Capacity↓More Life

WE DON'T JUST ASK:
"HOW DO WE AVOID THIS?"

WE ALSO ASK:
"HOW DO WE PREPARE YOU FOR IT?"

YOUR TRAINING SESSION IS ONLY ONE PART OF YOUR WEEK

168Hours in a Week
TrainingSleepWorkFamilyNutritionStressRecoveryDaily MovementLife

WE CAN'T SEPARATE YOUR TRAINING FROM THE REST OF YOUR LIFE.

MIG FITT considers lifestyle factors that can influence training, recovery, consistency, and capacity. We identify which factors matter most for you and focus on realistic changes you can actually sustain — not making your lifestyle perfect.

Sleep·Nutrition·Stress·Recovery·Daily activity·Work demands·Family responsibilities·Time management·Training consistency

BUILD THE FOUNDATION BEFORE CHASING THE SUMMIT

Your Life
HikingTravelSportsWorkKidsGrandkidsExerciseHobbiesIndependence
Performance
PowerSpeedAgilityHigher physical demands
Capacity
StrengthMuscular enduranceCardiovascular fitnessBalance
Movement
MobilityStabilityCoordinationMovement competency
Foundation
SleepNutritionRecoveryStress managementDaily movement

THE GOAL ISN'T FITNESS FOR THE SAKE OF FITNESS.

THE GOAL IS BUILDING THE CAPACITY FOR YOUR LIFE.

WE USE TRAINING TO BUILD WHAT YOUR LIFE REQUIRES

Tap any term to see what it means in plain language.

LEARN TO NAVIGATE, NOT JUST AVOID

For someone who has experienced recurring pain or setbacks, exercise can become intimidating. A flare up can feel like you've undone your progress. Part of our approach is helping clients develop better strategies for navigating changes in symptoms, training demands, recovery, and life.

Symptoms Change↓Understand↓Adjust↓Continue When Appropriate↓Learn↓Build Confidence

Common Hurdles

PainFlare upsFearSetbacksStressTravelPoor sleepBusy schedulesWork demandsFamily responsibilitiesLoss of motivation

A SETBACK DOESN'T AUTOMATICALLY MEAN STARTING OVER. Sometimes progress means adjusting the plan and continuing forward.

WE DON'T JUST WANT YOU TO DO THE PROGRAM.

WE WANT YOU TO UNDERSTAND IT.

Education is a major part of the MIG FITT methodology. Clients may learn about:

Pain and movementLoad vs capacityProgressive loadingExercise intensityRecoveryManaging setbacksBreathingSleepStressNutritionMovement variabilityTraining principlesWhen to progressWhen to modifyHow to build consistency
Knowledgecan reduce uncertainty
↓
Understandinggives clients tools
↓
Toolshelp build confidence
↓
Confidencesupports independence

THE RIGHT SUPPORT AT THE RIGHT TIME

Not everyone needs the same amount or type of support. Some clients need hands on coaching. Some need accountability. Some need education. Some need help navigating setbacks. Some eventually need very little support at all. Our goal is to determine what YOU need and evolve that support as you grow.

1

Early

  • More guidance
  • More education
  • More structure
  • More accountability
2

Middle

  • Progressive challenge
  • Problem solving
  • Program adjustments
  • Growing confidence
3

Later

  • More ownership
  • More independence
  • Self management
  • Long term health and fitness

SUCCESS IS BIGGER THAN A NUMBER ON A PAIN SCALE

Strength
Capacity
Endurance
Balance
Movement Confidence
Consistency
Activity Tolerance
Recovery
Independence
Return to Meaningful Activity

WE DON'T ONLY ASK:
"DOES IT HURT?"

WE ALSO ASK:
"WHAT CAN YOU DO NOW THAT YOU COULDN'T DO BEFORE?"

THE PRINCIPLES CREATE THE PLAN. THE PLAN CREATES THE JOURNEY.

Everything you've seen on this page informs how we build your individual journey. We assess the whole picture. We develop the foundation. We progressively build capacity. We help you navigate setbacks. We teach you along the way. And ultimately, we work toward greater independence.

ASSESS→DEVELOP→ASCEND→FREEDOM

WE DON'T JUST TRAIN YOU FOR THE GYM. WE TRAIN YOU FOR YOUR LIFE.

Your goal might be hiking again. Playing with your grandchildren. Returning to the gym. Traveling. Playing sports. Feeling stronger as you age. Or simply trusting your body enough to do more. Whatever your summit looks like, we start by understanding where you are today.