Question 1

Do I need to be in shape to join?

Accepted Answer

No. You don’t need to be “fit” to start. Small group training is designed for busy adults who want to feel stronger and move better. All sessions are coached and scaled to individual ability.

Question 2

Is this personal training or group fitness?

Accepted Answer

This is small group personal training. Sessions are kept intentionally small so clients receive individual coaching and progression.

Question 3

How many people are in a small group session?

Accepted Answer

Small group sessions max at 8 people, allowing for close coaching and a focused training environment.

Question 4

What is included in the 1-week trial?

Accepted Answer

The 1-week trial includes up to two coached small group sessions focused on strength, mobility, and functional movement.

Question 5

Can I try the program before committing long-term?

Accepted Answer

Yes. The 1-week trial allows clients to try the program with no long-term commitment.

Question 6

What if I have past injuries or mobility issues?

Accepted Answer

Sessions emphasize joint health, controlled strength, and safe progression. Training is general fitness and not intended as rehabilitation or medical treatment.

Question 7

What days and times are available?

Accepted Answer

Small group training sessions are offered in the early mornings, including 6:10am and 9:00am.

Question 8

Can I switch between the 6:10am and 9am sessions?

Accepted Answer

Yes. Trial participants may attend either session based on availability.

Question 9

How often should I train each week?

Accepted Answer

Most clients train 2–3 times per week, depending on goals, recovery, and schedule.

Question 10

What type of training do you do?

Accepted Answer

Training focuses on strength, mobility, and conditioning through intentional movement.

Question 11

Is mobility training included?

Accepted Answer

Yes. Mobility training is included, using methods like Kinstretch, Functional Range Systems, and TACFIT to improve joint control and resilience.

Question 12

What equipment is used?

Accepted Answer

Sessions use kettlebells, steel maces, clubbells, and bodyweight exercises. All equipment is provided.

Question 13

Do I need to bring anything?

Accepted Answer

Just wear comfortable workout clothes. All equipment is provided.

Question 14

Where are sessions held?

Accepted Answer

Fit & Flow operates as a personal training service within a shared training facility in Belmont, CA.

Question 15

How do I sign up for the 1-week trial?

Accepted Answer

You can sign up by clicking the Book Now button on the website and selecting your preferred session time.