The S2 Method

Whether you’re a busy exec or professional mom, no one has time to waste in the gym anymore. We all need a fitness program that’s time efficient, safe and most of all, effective. That’s exactly what the S2 method is. Thoughtful, individualized fitness programming that works.

These are the 5 components of The S2 Method

S2 Method Portrait of young man. He is wearing sports clothing. Blue sky in the back. Combined with an image of same man running. Double exposure.

component 1:

Mind-Muscle Connection

It happens every day, people just like you achieve elite levels of physical performance. It could be completing a marathon or setting a personal record for a squat or deadlift. Truly maximizing your personal performance is a multi-dimensional phenomenon that is about more than just the physical.

Achieving Mind-Muscle Mastery

  • Awareness

    The connection between the body and the mind is essential in optimizing performance. Attention should be fervently placed on all 3 sections of the spine – Cervical (neck), Thoracic (shoulder blade area) and lordotic (lower) back. The spine must stay in extension at all times to reduce the risk of central nervous system injury.

  • Centering

    The ability to manipulate the ever-changing center of mass is critical to optimal movement and injury prevention. The greatest athletes innately understand how to manipulate this (Think "Air Jordan").

  • Intention

    Placing all our intention on the working muscle groups and maximizing the exercise's intention. Benefits include increased neural output and efficiency of movement.

  • Breathwork

    There should be a constant mindfulness of breath. We have to learn how to tactically manipulate it to aid in bracing the core and spine during exercise. This natural movement is the mind/muscle glue.

S2 Method Large group of athletic people doing various exercises on a sports training at penthouse balcony.

Component 2:

10-Point Fitness Training

Anyone who's ever been serious about fitness has likely at some point experienced a plateau; that point where despite consistent effort, the physical results seem to have come to a standstill.

10-Point Fitness Training eliminates plateaus by introducing a completely new workout every day.

Where other fitness programs might only focus on 2 or 3 of these points, The S2 Method focuses on all 10.

10 Components of Fitness

Muscle Endurance

Cardiovascular endurance

Body Composition





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component 3:

Metabolic Conditioning

Effective fitness programming should maximize the body’s ability to use both fat and sugar for fuel. This is what we call the Engine and the Caboose of your metabolic system.  One pushes your thresholds, and one pulls you toward higher levels of performance and longevity.

In order to train the body to become efficient in both systems, you have to expose it to High Intensity (HIIT), and Low Intensity (LIIT) type workouts. Our Team Training line-up, as well as all our Personal fitness programs do just that. We create metabolic disruption by allowing an intricate ebb and flow of high and low, strength and cardio bouts throughout the week. You recover, you grow, you avoid injury, and you train like an athlete.

S2 Method smiling sportive couple using tablet in gym

component 4:

Cutting Edge Technology

We are living in a data-driven, technology-centered world. We track our likes, our followers, our steps, our search history. We can access home security, personal banking, and communication systems with the click of a button.  Why should our personal health been any different? S2 understands the needs and demands of this mobile mindset. 

We bring in the best of the industry with:

  • Heart Rate monitored workouts based on your unique fitness level

  • Onsite hormone and body composition analysis

  • Online training through our custom mobile app and video library

  • Live in-house video analysis with coach feedback to maximize technique and improve results

Component 5:

Expert Coaching

While kickass workouts and valid science are essential, finding a coach you can trust and respect is critical to longterm success. The highest quality of coaching is at the heart of the S2 method.

All coaches at S2 have a minimum of 10 years experience in the fitness industry , and have extensive cross training in both nutrition and mental skills mastery. S2 is committed to bring our clients the highest level of professionalism, as well as best practices in personal coaching, exercise and nutritional sciences. Combine this with passion, dedication and the education to back it up; this is where magic happens.

In the 15+ years I've been involved in health and fitness, whether it be as a trainer, competitor or "Corporate Warrior", Stewart offers the most unique and intelligent workout design I've encountered. His one-of-a-kind background gives him a performance-minded approach to everything the human body can achieve. His attention to perfection on how to operate the body in the most effective and efficient way is something I have not experienced elsewhere. You will be challenged physically, mentally and emotionally working with S2. You are not just working out with S2, you are training!

Aaron Sunderlin