What We Do


Today, more people work in offices, have longer hours, use better technology and automation, and are required to move less on a daily basis. This new environment produces more inactive and nonfunctional people and leads to dysfunction and increased incidents of injury including low-back pain, knee injuries, and other musculoskeletal injuries. 

Benefits of Corrective Exercise Training:

  • Pain Reduction

  • Enhances functional and athletic performance

  • Helps in decreasing further injuries from training and sports

  • Helps in detecting physical weaknesses and imbalances

  • Helps in differentiating between movement quality and compensations 

  • Improves daily living activities

  • Improves strength and flexibility

  • Improves posture

  • Reduces stress

Corrective Exercise Training


Fitness culture today has been heavily influenced by the golden age of bodybuilding. It’s why most commercial gyms are crammed with machines. The problem with machines is that they are designed to target your muscles in isolation. And that’s not how your body is supposed to function.

Join FO Fitness fun and effective Group Functional Training that will challenge your limits while strengthening your mind and body. 

  • Upgrade the way your body moves and functions

  • Improve your strength across movement patterns

  • Increase your body's physical performance

Group Functional Training. Boot Camp


Orthopedic rehabilitation is a therapeutic approach to recovery, the purpose of which is to correct musculoskeletal limitations and alleviate pain from trauma, illness, or surgery.

Examples of the types of orthopedic injuries and conditions that may require rehab include:

Benefits of Orthopedic Rehabilitation at FO Fitness:

  • Helps you regain the use of your limbs  

  • Injury prevention

  • Better mobility

  • Improve athletic performance

  • MCL injury

  • Meniscus tears

  • Osteoporosis

  • Shoulder replacement

  • Stroke

  • Sciatica

  • ACL post surgery 

  • Amputation

  • Arthritis

  • Broken bones

  • Carpal tunnel

  • Hip replacement

  • Knee replacement



At FO Fitness, the concept of quality before quantity of training is always emphasized. FO Fitness has been extremely successful in helping clients from diverse populations:

  • Reduce body fat, increase lean muscle mass and strength 

  • Improve overall health and performance

  • Improve your athleticism

  • Enhance whole body strength, stability and movement quality.


FO Fitness well-balanced nature of training ensures that you don’t develop any weak links which is a very common reason why active people so often get injured.

Personal Training at FO Fitness


People with developmental and/or physical delays are unfortunately an underserved population in the fitness industry—but they deserve the opportunity to be more active and have positive exercise experiences. In fact, according to the University of Hertfordshire, over 80% of adults with intellectual disabilities engage in levels of physical activity below the minimum recommended by the Department of Health (UK), a much lower level of physical activity than the general population (53%-64%).


FO Fitness Special Needs customized training programs for kids, adolescents, and adults are flexible, creative and fun using various equipment, tools and communication methods to engage and motivate clients.

FO Fitness serve individuals:

  • Amputee

  • Attention-Deficit/Hyperactivity Disorder (ADD/ADHD)

  • Asperger's Syndrome

  • Autism Spectrum Disorder (ASD)

  • Cerebral Palsy

  • Down Syndrome

  • Emotional Disturbance 

  • Intellectual Disability (ID) 

  • Learning Disabilities (LD)

Special Needs Fitness
  • Limited Mobility

  • Pervasive Developmental Disorder (PDD)

  • Multiple Sclerosis (MS)

  • Pregnancy

  • Rare Genetic Conditions

  • Stroke Survivors

  • Traumatic Brain Injury (TBI)

  • Wheel Chair

  • and other Disabilities.


FO Fitness Performance Enhancement training programs are purpose-driven training, tailored to each individual athlete's sports and position. Systematically progresses any athlete to their performance goal through an integrated sports performance program. 

FO Fitness Sports Performance Enhancement programs will:

  • Improve your athleticism.

  • Enhance your whole-body strength, stability, and movement quality.

Sports Performance Enhancement


The workplace is an important setting for health protection, health promotion, and disease prevention programs. On average, Americans working full-time spend more than one-third of their day, five days per week at the workplace. Maintaining a healthier workforce can lower direct costs such as insurance premiums and worker’s compensation claims. It will also positively impact many indirect costs such as absenteeism and worker productivity.


FO Fitness offers a combination of educational, organizational, and environmental activities designed to improve the health of employees. Impact of FO Fitness workplace health programs:

  • Workplace health programs can lead to change at both the individual (i.e., employee) and the organization levels.

  • For individuals, workplace health programs have the potential to impact an employee’s health, such as their health behaviors; health risks for disease; and current health status.

  • For organizations, workplace health programs have the potential to impact areas such as health care costs, absenteeism, productivity, recruitment/retention, culture, and employee morale.


With FO Fitness Worksite Health Promotion programs, employers, workers, their families, and communities all benefit from the prevention of disease and injury and from sustained health.

Corporate Wellness. Worksite Health Promotion



Meet FO


Lans A. Fofana, better known as FO was inspired by fitness while growing up in Sierra Leone. Having watched his beloved grandmother, Mammy Fatu, struggle with her weight, slowly lose her independence and her ability to walk, FO vowed to fight for his own independence and to help others by making health and wellness a priority.

FO served in the U.S. Marine Corps and U.S. Army where he became a Master Fitness Trainer. During his service, he volunteered to turn groups of remedial fitness Marines and Soldiers into top-notch lean machines. His fierce competitiveness and empathetic spirit established him as a leader among his military comrades. FO does not like to lose; however, it is how he loses that matters most. When challenged, he gives 100 percent to create a close fight and that is the same determination he practices with his clients to reach their fitness goals.


FO has an Associate of Science degree in Exercise Science, with an Emphasis in Personal Training through the International Sports Sciences Association (ISSA) College of Exercise Science; a Bachelor of Science degree in Accounting from Hawaii Pacific University; an MBA from the University of Phoenix; and a dual Master's degree in Exercise Science and Health Promotion: Performance Enhancement and Injury Prevention and Rehabilitation Science from the California University of PA.

FO has also secured the following advanced certifications:

  • Certified Exercise Therapist - International Sports Sciences Association (ISSA)

  • Certified Fitness Nutritionist - International Sports Sciences Association (ISSA)

  • Certified Master Fitness Trainer - International Sports Sciences Association (ISSA)

  • Certified Personal Fitness Trainer - International Sports Sciences Association (ISSA)

  • Corrective Exercise Specialist - National Academy of Sports Medicine (NASM)

  • Performance Enhance Specialist - National Academy of Sports Medicine (NASM)

  • Senior Fitness Specialist - International Sports Sciences Association (ISSA)

  • Strength and Conditioning Specialist - International Sports Sciences Association (ISSA)

  • Youth Fitness Specialist - International Sports Sciences Association (ISSA)