PREPARED FITNESS
Fitness for more than exercise.
Prepared Fitness In Action!
"Love the energy!", "Always hard but enjoyable", "Nothing else like this!
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Real People Becoming Really Prepared
One session is enough to see that Prepared Fitness by First & Last Resort is different in all the right ways!
Fitness With A Purpose
Prepared Fitness is not about preparing people to live in fear of what might happen.
It is about developing the physical capability and confidence to live fully, remain independent, help others, and respond effectively when circumstances demand more from you.
You may train because you want to become stronger. You may want to lose weight, improve mobility, learn defensive skills, remain active as you age, or simply feel more capable.
Those are all worthwhile goals.
Meet Our Founder And Lead Instructor
Nick Cooper
Our Founder and Lead Instructor, Nick Cooper, brings a lifetime of experience in physical fitness, coaching, and helping people become stronger, more capable, and better prepared for life's challenges.
Nick earned degrees in Exercise Physiology and Human Biology, providing a strong scientific foundation for understanding how the human body performs, adapts, and develops through purposeful training.
Athletics have been part of Nick’s life from an early age. During high school, he discovered boxing and strength training, eventually winning the New York State Teenage Bodybuilding Championship and competing successfully in several natural bodybuilding competitions. While those accomplishments reflect his dedication to fitness, they also shaped his belief that physical training should always have a practical purpose beyond competition.
As a longtime certified Personal Trainer and as a successful manager for Orangetheory Fitness, Nick has worked with individuals of all ages and abilities. Some of his most rewarding work has been helping adults with disabilities improve their health, confidence, and quality of life. That experience reinforced a principle that continues to guide Prepared Fitness today:
Everyone deserves the opportunity to become stronger, healthier, and more capable regardless of where they begin.
Nick also served for several years as a volunteer Special Olympics coach in New York's Mid-Hudson Valley, further strengthening his commitment to making fitness accessible and meaningful for everyone.
Throughout his career, Nick has maintained close relationships with first responders and others whose professions demand physical capability, mental resilience, and sound decision-making under pressure. Those experiences helped shape his belief that fitness should prepare people not only for recreation or appearance, but for the unexpected moments when strength, confidence, and practical skills truly matter.
That philosophy became the foundation of First & Last Resort.
Today, Nick and the FLR team are committed to helping people build practical fitness, confidence, and preparedness empowering them to live healthier lives while becoming better equipped to protect themselves, assist others, and respond effectively when life demands more of them.
Example "Improving Fitness Workout"
Workouts change weekly and all have a monthly preparedness theme
Cardio / Core
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Fast punches on bag
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Power punches on bag
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Battle ropes
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Jump rope (or jumping jacks)
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Punching bag flips (like tire flips but with a light bag on the ground)
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Leg raises on dip stand
Strength / Functional
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Slam balls
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Kettlebell swings
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Sandbag pulls
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Farmer carries
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Rucksack squat press
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Bodyweight exercises (20 squats, 20 push-ups, 20 lunges circuit)
Choose Your Prepared Fitness Path
Everyone is unique! Just getting started NOW is what is most important...
IMPROVE OVERALL FITNESS
Whether you’re just getting started or looking to take your fitness to the next level, this program builds practical strength, endurance, mobility, and confidence through functional training designed for everyday life. Train with purpose and become stronger, healthier, and more prepared for whatever comes your way.
PREPARED SENIORS
Stay active, independent, and confident with fitness designed specifically for older adults. Improve strength, balance, mobility, and flexibility while reducing the risk of falls and maintaining the physical capability to enjoy everyday life. Low-impact and joint-friendly movements and resistance exercises are designed to add practical defensive skills.
PREPARED DEFENSIVE BOXING
Build confidence, coordination, conditioning, and practical defensive skills through boxing-inspired training that emphasizes movement, awareness, and controlled technique. No prior boxing experience is required just a willingness to challenge yourself and learn basic bag work, footwork, and several forms of movement.
PREPARED TEENS
Help teens build healthy habits, physical confidence, and practical life skills through age-appropriate fitness and movement training. Sessions emphasize strength, teamwork, discipline, resilience, and self-confidence in a positive, encouraging environment. High-energy movements are designed to improve coordination.
Our offerings are evolving - your feedback is always welcomed!
What Does It Mean to Be Prepared Fit?
These are the six dimensions of Prepared Fitness
