COMPLETE HEALTH AND FITNESS PROGRAMS

At Aspen Pro Fitness our foundation is built on daily fitness and making healthy choices. When our bodies are healthy we can move, and when we can move, we can workout out.  This is where our complete health and fitness program comes in. We’ve taken our two pillars and put them together into a complete, results-driven, program. Get off the couch and go from 0 to 100 with this program.

What the Health and Fitness Program Looks Like:

Session 1: Define Your Goals

Know what you want, know your goal! Why is your goal important to you? How will you achieve your goal? How committed are you?

During our first session we will discuss your goals and complete the following: 

  • Provide welcome packet
  • Choose a health and fitness package
  • Conduct interview questionnaire
  • Calculate BMR
  • Discuss lifestyle, eating, and exercise habits (calendar)
  • Set up a fitness app or activity tracker
  • Weigh-in and ‘Before’ photo

Session 2: Personal Evaluations

What is your current level of fitness?

During our second session, we will conduct the following assessments:

  • Fitness Assessment
  • Movement Assessment
  • Postural Assessment
  • Flexibility Assessment
  • Nutrition Assessment
  • Strength Assessment

We will also discuss the following topics:

  • Welcome packet responses
  • Training schedule
  • Meal planning

Session 3: Design Your Program for Success

It’s time to create your custom training plan!

During our third session, we develop a plan that integrates the following disciplines:

  • Strength and Weight Training
    • To increase lean muscle and metabolism
  • Cardio Training
    • Developing your aerobic capacity helps deliver oxygen and blood to working muscles more efficiently
  • Interval Training
    • Burn fat with short bursts of high intensity efforts then rest
  • Flexibility and Mobility
    • To keep you moving injury free with greater range of motion
  • Coaching
    • Our expert level fitness knowledge, support, and accountability will help you achieve your goals!
  • Nutrition
    • You are what you eat. Let us get this right so you can look and feel amazing.

Session 4: Powerfully Implement the Program

You’re ready to put the plan into action! Are you ready for change?

During our fourth session, we will equip you and support you in the following ways:

  • Teach you how to follow your plan
  • Apply nutrition timing and meal planning
  • Schedule personal training sessions
  • Provide tools for accountability

Your homework:

  • Continue to take action for 21 days to form new habits
  • Keep a daily log of exercise and nutrition
  • Overcome obstacles together to succeed

Session 5: 4-Week Assessments

How are you managing your plan?

STRUCTURE + CONSISTENCY = CHANGE

We continue to support you during the fifth and future sessions to achieve your goals!

Stay Consistent With:

  • Workouts and meal planning
  • Personal training and coaching sessions
  • Support through accountability
  • Overcoming all obstacles
  • Healthy lifestyle choices
  • Weigh-in and take progress photo
  • Revisiting your goals on a regular basis
    • What were your successes?
    • What were your challenges?
    • How can we continue to improve your program results?

Included Training and Coaching Sessions

Personal Training Sessions

Private training in your sport or discipline of choice.

Private Coaching 

Discuss goals, changes, and challenges to your trianing plan and how to implement them into your program.

Road Bike/Cycling Training (per/hour)

Private one-on-one road cycling training and instruction

Bike or Run Time Trial

After a 30-minute session, we take your heart rate data, calculate your training zones to maximize training!

Race Day Training Plan Program

Customize race training and taper programs

New Training Phase Programming

Create an entirely new phase of programming based on fitness, new goals, and season changes

Hydration and Nutrition Coaching

Race specific personalized fueling, nutrient timing, and caloric metrics for your body profile to use in training

How long is a complete program?

The length of a program depends on your goals, motivation, and level of commitment. Most clients begin training 2, 3, or 4 sessions per week. We work together until you reach your initial goals. Once we reach your goals, we have two options for moving forward.

Option 1: We create new goals and redesign your training plan to meet or exceed them!

Option 2: Transition to a maintenance program where you own and manage your training plan and healthy lifestyle!


The personal training and coaching for this program is offered in a series of 3, 6, or 12 months with a weekly frequency of 1, 2, 3, or 4 times a week.

There is also a 1 or 3 month commitment for classes at a weekly frequency of 1, 2, or 3 times per week.

Personal Training Starts at 180.00 per hour


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