Our Program Components

Weight Training

Weight training is the key component in our programs and in building lean muscle. Our 4-week programming (examples include stability, muscle endurance, muscular strength, balance, etc.) utilizes a range of equipment such as dumbbells, barbells, kettlebells, suspension training and cable machines for a challenging workout. Because the workouts are always changing, you never experience plateaus and boredom.


Our cardio training is based on high intensity interval training (HIIT). You will see improved aerobic capacity in just 2 weeks of HIIT training. With the option of treadmills, ellipticals, bikes, or a rower (as well as other cardio workouts) you have benefit of a cross-training effect.


Studies show that people who stretch with their strength workouts gain 20% more strength than lifting weights alone. That is why every 4-week program ends with Fun Flexible Friday – a full body stretch workout. What better way to end challenging program than a well-deserved full body stretch.


Accountability is the key to fitness success. We help you establish measurable, smart goals. We schedule your workouts so you are committed to a routine. We also provide solid feedback by (upon request) conducting weekly weight and body composition checks and monthly measurements to keep you motivated and on track. You will be able to see documented changes in your body over time!


If your diet is poor, you don’t have the foundation to get healthier and lose weight. We help our members calculate their nutritional intake and stay accountable to ideal nutritional proportions. For members who are serious about improving their nutrition, we will support and coach you on effective and accepted nutrition principles to help you achieve your desired results.

You can do this!
We are here to help.

Your initial consultation and first session are free. We can’t wait to meet you.

How Long does it Take?

You do not have to spend hours in the gym or lift super heavy weight to see results. Women don’t have the chemical composition to bulk up like men. Things such as diet, hormones, age, and activity level impact how long it takes to increase your fitness. Weight training for 30 minutes 2 to 3 times a week is what experts recommend.

While your body will be stronger in 7 days from your first workout, you will start to see benefit from your workouts in 4 to 6 weeks. Women can gain one to two pounds of lean muscle per month with consistent strength training and a good nutrition plan.

Weigh ins and measurements are important in documenting your progress. Your home scale only tells you part of the story. It is even possible to GAIN weight in the beginning of your weight training journey. And that is not a bad thing if you are gaining lean muscle. Our weigh ins can help you see not just pounds, but lean muscle mass and hydration and fat loss. Other indicators of gaining lean muscle:

Benefits of Stretching

Try a 30 or 60-minute Assisted Stretch Session. An Assisted Stretch is done in a private room on a heated massage table so you are relaxed and comfortable. The trained stretch therapist will conduct a series of targeted stretches using a slow, deliberate technique that allows the body to move beyond its inherent resistance. Using stretch techniques and targeted breathing, you will extend range of motion and work through tight muscles and joints. Stretching in this manner can increase circulation, reduce tension, and improve muscle function, as well as recover recently exercised muscles.