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.

Special Offers

Take advantage of our special offer while they last!

2026
Special

New Client Onboarding Assessment Package

Get your start to athletic longevity with big savings

Total Value: $924 | Your Investment: $225

Package Includes:

✅ Mobility Assessment: 1-on-1 Functional Range Assessment with Video Movement Analysis.

✅ 1:1 Private Training Session: 1-hr Training Session after your mobility assessment.

✅ Small Group Training Trial: 1-week experience in how we uniquely synthesize mobility, strength, and conditioning in our Movement & Strength Collective.

Purchase Onboarding Special $225

Act now. Price increases Jan 1, 2027.
Limited appointments available per week.

“Alfred guides us with care through the intricacies of joint mobility. This was a fantastic sequence helping address deep joints that I under-use. I am surprised at how much I explored even with an online class. Highly recommended!”

-- Amina D., Belmont

Proven Diagnostic Science. Real Structural Outcomes. Our assessment and training process isn't based on fitness trends—it is grounded in the globally respected Functional Range Systems (FRC® / FRA®) framework, testing articular tissue health, capsular rotation, and active load tolerance.

Questions?

Book a free discovery call and let’s get the dialogue started!

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