What We Offer
Assessment
"Knowing where you're at is crucial to knowing where to go."
Assessment is a requirement to join our community in any capacity. During your assessment we take a critical look at where you are at so we can identify any glaring deficiencies right away. This is important because everyone is different and it gives us an idea of what specifically we need to address for you. It may also uncover reasons for current pain as well as help you avoid injury/impingement in the future. Assessment is vital to physical development!
Personal Training
On-ramp
On-ramp is a requirement to join group classes. It is 12 sessions dedicated to bringing you up to speed on the exercises we will be using, an intro to nutrition and a ramp up in intensity at YOUR level. Included in On-ramp is all of the above mentioned details of a group class. There is a ton of information and you will learn a lot! Before starting On-ramp you must schedule and do an assessment. The assessment is included in the price for On-ramp.
Prices*
Intro: Free - (schedule an appointment)
On-ramp: $200 for 12 sessions (assessment included)
Assessment: $50 for 60 min
Group Classes: 2x/wk: $125/month 3x/wk: $175/month
Personal Training: 1-on-1: $50/session
2-on-1: $40/session/person
3-on-1: $30/session/person
2-on-1 family: $70/session
*Discounts are offered for military, law enforcement, fire fighters/EMT's and 6 and 12 month contracts. Prices subject to city and state tax.
Please go to our Getting Started page for more info or feel free to call us! 253.347.7402
"Knowing where you're at is crucial to knowing where to go."
Assessment is a requirement to join our community in any capacity. During your assessment we take a critical look at where you are at so we can identify any glaring deficiencies right away. This is important because everyone is different and it gives us an idea of what specifically we need to address for you. It may also uncover reasons for current pain as well as help you avoid injury/impingement in the future. Assessment is vital to physical development!
Personal Training
We offer personal training for up to 3 people at a time. This is highly individualized training for individuals desiring to reach a higher level of health and fitness. It is also good for those with limitations or injuries who need specialized attention. Included in personal training is nutrition education, mobility, flexibility, trigger point therapy, high accountability and more!
NEW** Group Classes
Why are our group classes different than others?
- - You meet with the same coach every session. This is the same coach that did your assessment, knows your strengths and weaknesses, and the names of your kids. Having a coach that knows more than just your name helps play a pivotal role in your advancement.
- - Your workouts are planned and have a specific goal. Although the workout on the board may look random to you, it is not. There is a purpose and objective for each day.
- - Our classes are leveled. You must advance through earlier levels to move up.
- - We have specific goals to make you a well rounded individual. We test these skills often. We also require that you make personal fitness goals and we accomplish them Ask our current clients how rewarding this is!
- - You won't be alone. You will work in a familiar, supportive group atmosphere. You will get to know your "classmates" and support each other as you all progress together.
- - We educate you on nutrition. We teach you all the basics and help make adjustments to best fit you. General questions are encouraged and always welcome. You may text or email your coach with quick questions while you're at the grocery store, or as they come up. We're here to support you!
- - We teach recovery. You don't improve unless you recover! We give you many different tools for mobility, flexibility and more.
- - We hold you accountable. You'll get a call if you're not there. We want you to be successful and part of that is just being consistent!
- - We individualize as best we can in the group setting. While you are working on one thing in your cool down, your friend may be working on something else entirely. We're all different people!
On-ramp
On-ramp is a requirement to join group classes. It is 12 sessions dedicated to bringing you up to speed on the exercises we will be using, an intro to nutrition and a ramp up in intensity at YOUR level. Included in On-ramp is all of the above mentioned details of a group class. There is a ton of information and you will learn a lot! Before starting On-ramp you must schedule and do an assessment. The assessment is included in the price for On-ramp.
Prices*
Intro: Free - (schedule an appointment)
On-ramp: $200 for 12 sessions (assessment included)
Assessment: $50 for 60 min
Group Classes: 2x/wk: $125/month 3x/wk: $175/month
Personal Training: 1-on-1: $50/session
2-on-1: $40/session/person
3-on-1: $30/session/person
2-on-1 family: $70/session
*Discounts are offered for military, law enforcement, fire fighters/EMT's and 6 and 12 month contracts. Prices subject to city and state tax.
Please go to our Getting Started page for more info or feel free to call us! 253.347.7402
Recipes
Baked Stuffed Tomatoes
1 can tuna (or fresh crab or shredded chicken, etc...)
2-3 TBS olive oil
1/4 cup almonds
1/4 cup walnuts
dashes of cayenne pepper
squeezes of lemon
bunch of basil
fresh ground black pepper
half of avocado
stalk of celery
Combine in food processor! Stuff hollowed out tomato. Bake at 350 for 20 minutes.
Health Tips
Buy Organic
Foods that were once thought to be very good for your health, are still good for your health. BUT, many of them also have added problems and dangers associated with them that they never had before.
There are some more commonly known problems such as the use of pesticides, toxins and other dangerous chemicals that now exist in non-organic foods. These can lead to various health problems and conditions. Just do a search for "side effects of pesticides" and see what you come up with.
But aside from these issues, there is a very big problem even worse than pesticides; Genetically Modified Foods. The US does NOT require labeling of GMO foods. Fruits and vegetables are some of the most commonly modified foods. They are created in labs and then patented as something the said company owns. There are no laws about the safety of these foods being put into distribution. They are only required to have a patent. Some foods that are VERY likely genetically modified are soy, corn and it's products (canola oil, high fructose corn syrup, etc.) and wheat.
So just by eating the way our pre-agricultural ancestors ate, we can avoid some of our present day dangers all together. We already know that grainfed animals are the "protein equivilant of cardboard." We also now know that there are some potentially dangerous effects of the other foods we are eating as well. So if we are trying to live as healthy and disease-free as possible, let's think more carefully about what we put in our bodies. Buying organic, grassfed, local products is good for the local community, good for your health, and good for future generations.
"A plant, fruit, or animal grown without the administration of artificial pesticides, herbicides, or insecticides, chemical fertilizers, antibiotics or growth hormones (in the case of animal products), most closely replicates wild or untampered-with growing conditions" - Mark Sisson
“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison
