Do I need to be in shape to join?

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.

Is this personal training or group fitness?

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

How many people are in a small group session?

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

What is included in the 1-week trial?

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

Can I try the program before committing long-term?

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

What if I have past injuries or mobility issues?

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

What days and times are available?

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

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

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

How often should I train each week?

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

What type of training do you do?

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

Is mobility training included?

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

What equipment is used?

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

Do I need to bring anything?

Just wear comfortable workout clothes. All equipment is provided.

Where are sessions held?

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

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

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

Small Group Training for the Active Professional

The precision of 1-on-1 coaching, designed for those training for the long game.

Start with an assessment

Beyond the Crowded Gym Floor

We bridge the gap between 1-on-1 sessions and overcrowded fitness classes. In the Movement & Strength Collective, you receive the technical eyes of an expert coach on every set, while benefiting from the shared energy of a small, focused semi-private group personal training.

Our training is built on a foundation of longevity. Read more about our Mobility & Longevity philosophy.

Capped at 8

Active Coaching

Private Access

Our training is a means to an end: a body that is capable, durable, and ready for your weekend pursuits. Whether you’re hiking the Peninsula, cycling the coast, or playing with your kids, you’ll move with a level of confidence and pain-free power you didn't think possible.

We skip the studio sessions on Mondays and Fridays to respect your most demanding workdays and prioritize joint mobility. This ensures you start the week focused and end it recovered, rather than physically exhausted by a rigid 5-day gym schedule.

The Movement & Strength Collective: Weekly Cadence

Designed for the Peninsula Life

Most gyms want you under their lights 6 days a week. We don’t. We believe the gym should support your life, not become it. Our system is built around a weekly cadence:

Mon/Fri

Career & Recovery

Focus on life’s demands and mental bandwidth.

Tue / Wed / Thu

The Strength Engine

Build your foundation through structured, mid-week coaching.

Sat/Sun

Active Weekends

Take your “new body” outside the gym.

These three days are the core of our system, featuring 50-minute sessions focused on full-body strength and joint resilience. With no random "workouts of the day" and an 8-person cap, you get the high-touch guidance of a personal trainer with the energy of a small team.

Small Group Training Schedule in Belmont

Our coached sessions run weekly, with each day dedicated to a specific training focus* and held at our private training space in Belmont, CA serving the San Mateo and surrounding areas.

Days: Tuesday, Wednesday, Thursday
Times: 6:10am, 9am

Kinstretch mobility and fitness for longevity in the San Mateo area

Tuesdays/ Thursdays

6:10am, 9am

Wednesdays

Tacfit functional strength, HIIT class, and conditioning in Belmont.

** 6:10am, 9am

*Schedule and session focus are subject to change based on availability and/or personalized client needs.

**Must first complete the onboarding assessment.

Learn more about how our specialized training methods help you build strength for the long-term.

Membership Options

Membership provides ongoing coaching—not class packs or drop-ins—with flexible options to train 2x or 3x per week.

Best Deal

Movement & Strength Collective - 3X / week

$250

Every month (recurring charge)

Up to 3 coached sessions/week
Full access to all in-person Movement & Strength Collective specialized training including Kinstretch and TACFIT.
Individualized coaching within a small-group environment
Progressive strength, mobility, and conditioning programming
*Exclusive access to Train with Alfred Online (supplemental on-demand library)
**Bonus “Bring a friend” day session

Movement & Strength Collective - 2X / week

$200

Every month (recurring charge)

Up to 3 coached sessions/week
Full access to all in-person Movement & Strength Collective specialized training including Kinstretch and TACFIT.
Individualized coaching within a small-group environment
Progressive strength, mobility, and conditioning programming
*Exclusive access to Train with Alfred Online(supplemental on-demand library)
**Bonus “Bring a friend” day session

*Train with Alfred Online is complementary to in-person coaching, not a replacement.

**”Bring-a-friend” days are bonus coached group sessions in addition to the regular schedule offering. Schedule is TBD.

Experience Small Group Personal Training 1-Week Trial

Complete your Onboarding Assessment and receive a complimentary trial to our Movement & Strength Collective

Start Your Assessment

"This has truly become an essential part of my stress management. Thanks, Alfred!"

- B.A. (Mother and Healthcare Professional)
"Alfred is super nice and supportive, makes you feel comfortable in staying at your comfort level and is attentive to help with your posture. Highly recommend!"

- U.Q. (Tech Industry Professional)
"These classes have changed my perception of what it means to work out. "

- W.A (Recreational Athlete)
"If you're like me and years of abusing your body have stacked up try this course and see if you can feel better like I do. Five stars easy!!!"

- C.M. (Jiu Jitsu Athlete and Small Business Owner)
"Technique is emphasized over reps and there is a mandatory cool down at the end to allow the body to decompress which is super helpful to ensure one doesn't burn out."

- C.O. (Busy Father and Software Engineer)
"Will help build strength and functional mobility. Alfred is a great teacher and is patient and generous with informatio. Highly recommend trying it out. "

- W.M. (Software Engineer and Martial Artist)
"I walk out of the studio feeling relaxed and move with greater ease throughout the day. "

T.X. (Education Administrator)
The intentional exercises were exactly what I needed after a stressful, emotionally charged day in clinic."

- E.D. (Registered Nurse)

Frequently Asked Questions

This is a “hybrid” of both and arguably the best of both worlds. This is coaching in a small-group (max 8) similar to a class format and with guidance from an expert personal trainer. Sessions are structured and progressive, with individual coaching, modifications, and guidance—without the cost of private 1:1 training or the chaos of large classes.
No. All members complete an onboarding assessment so training can be scaled appropriately. Sessions are coached to meet you where you are and progress safely over time.
That’s common. Your onboarding assessment establishes movement capacity and needed modifications. Training prioritizes joint health, control, and resilience so you can train confidently. In general, you should be in good health and it is recommended to consult with your doctor for clearance as necessary.
We prioritize movement quality, progression, and long-term capacity. Training is intentional and coached—not random workouts designed to exhaust you.
Most members train 2–3 times per week. During onboarding, we help you determine the right frequency based on your goals, schedule, and recovery needs.
Both. Mobility, strength, and conditioning are integrated—not separated. Improved movement supports better strength, and strength reinforces mobility.
Membership is ongoing, not class packs or drop-ins. This allows for consistent coaching, thoughtful progression, and meaningful results over time.

Still Have Questions?

Contact us to learn more about our training program.

Contact Us