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We provide an healthy and inclusive environment which is LGBTQ+ and Neurodivergent safe.
Our priority is to make you succeed in the short term and independent from us in the long term.
We 're here to make a difference in the fitness culture by :
1. Truly listening to our clients 🡆 Building bodies they
personally feel comfortable, capable and sexy in;
2. Putting an end to guesswork, guilt and YO-YO cycles 🡆 Teaching you how to tell apart fitness myths/ trends (that don't work long term) from scientific principles (that work)
You're not only investing in some fitness coaching. You're purchasing results.
We provide an healthy and inclusive environment which is LGBTQ+ and Neurodivergent safe.
Our priority is to make you succeed in the short term and
independent from us in the long term.
We 're here to make a difference in the fitness culture by :
1. Truly listening to our clients 🡆 Building bodies they
personally feel comfortable, capable and sexy in;
2. Putting an end to guesswork, guilt and YO-YO cycles
🡆 Teaching you how to tell apart fitness myths/ trends (that
don't work long term) from scientific principles (that work)
You're not only investing in some fitness coaching. You're purchasing results.
15Min Face to Face Consultations booked at the end of every training phase to select, measure, and review the progress made together.
Including – if and when applicable to the individual’s goals :
Before and After Pictures | Tape Measurements | Daily Steps | Nutrition Adherence | Weight Averages | Body Mass and Fat Mass Composition | Movement Screen | Postural Screen | Asymmetry and Imbalances | Strength and Conditioning Performance | Energy Levels | Healthy Habits | General Well-Being.
15Min Face to Face Consultations booked at the end of every training phase to select, measure, and review the progress made together.
Including – if and when applicable to the individual’s goals :
Before and After Pictures | Tape Measurements | Daily Steps | Nutrition Adherence | Weight Averages | Body Mass and Fat Mass Composition | Movement Screen | Postural Screen | Asymmetry and Imbalances | Strength and Conditioning Performance | Energy Levels | Healthy Habits | General Well-Being.
15Min Face to Face Consultations booked at the end of every training phase to select, measure, and review the progress made together.
Including – if and when applicable to the individual’s goals :
Before and After Pictures | Tape Measurements | Daily Steps | Nutrition Adherence | Weight Averages | Body Mass and Fat Mass Composition | Movement Screen | Postural Screen | Asymmetry and Imbalances | Strength and Conditioning Performance | Energy Levels | Healthy Habits | General Well-Being.
Updated weekly and fully renewed every 4 – 6 weeks, designed with efficiency . We’ll maximize results without having to train for long times.
Every program has 2 – 6 sessions per week and always includes:
A Main Goal :
ex. Fat loss | Muscle building | Body recomposition (Toning up) | Strength | Rehab | General well-being
A Performance Goal :
ex. 1x Push up | 1x Pull up | Lifting an adult’s bodyweight in a squat | Run 5k | Etc..
A Secondary Goal :
ex. Improve Deadlift’s technique | Postural correction | Improve Mobility | Learn how to set up the Squat rack on your own | Etc..
Extras :
ex. Warm Up | Stretching | HIIT | Steady cardio | Additional sessions to perform on your own | Home workouts | Holiday workouts
On top of what we review during the sessions, you’ll get access to our Online Community Portal. There you can submit your videos for technical feedback from your coach 24/7 + expand your knowledge from the feedback given to your fellow members of the community too.
Teaching you how to perform the exercise with the best possible form is what we really are known for.
Building a great technique over just “lifting more weight” will :
1. Make you come confident and capable to train on your own;
2. Be safer and keep you pain free;
3. Exponentially magnify the progress you gain from any program.
Get automatic access to any workshop and digital resource.
Progress is made outside of the gym just as much as it is made on its floor.
That’s why we’ll always be available to personally answer any question, solve problems and provide feedback within 24h.
We deliver flexible diets based on tracking Macronutrients that will:
1. Improve your relationship with food;
2. Will NOT negatively impact your mental health and social life.
3. Teach you how to retain your results without having to track anymore;
4. Put an end to Yo-Yo diet cycles and a restricting nutrition.
Programs are reviewed every 7 days and updated in response to the individual’s progress rate per week.
30Min Face to Face Initial Consultation to build a Long (1 year), Medium (3 months) and Short term (1 month) Periodization Plan together.
We’ll discuss:
Goals | Possible obstacles | Future events or holidays that could disrupt consistency | Previous successes and failures | Lifestyle | Expectations | Current and past training level.
Updated with every new program and tracked daily through your mobile coaching app.
We build daily habits to :
1. Sustain your progress;
2. Build a healthier body AND mind;
3. Increase accountability outside the training sessions.
Ex. Be in bed by 11pm | 10k Steps per day | Vegetables with every Meal | Drink 2L of water before dinner time | Etc.
Access to a library of hundreds of exercises.
Video execution and ques attached to all of them to ensure that
1. You always know how to correctly perform them;
2. You can pick a viable swap in case you don’t have access to a machine.
View and update everything about your progress – from your Log | Training | Nutrition | Goals | Habits – all under our coaching app (Available for IOS and Android).
Our #LIFTED 3.0 Programs require 12 weeks commitment to achieve your goals!
3 SESSIONS PER WEEK
$79.66 each / $239 per week total.
SAVE $732 over 12 weeks
2 SESSIONS PER WEEK
$89.50 each / $179 per week total.
SAVE $251 over 12 weeks
1 SESSION PER WEEK
$99.99 each / $99.99 per week total.
Instalment options are available for payment.
Our signature and most
comprehensive plan.
00:60 Min
12 Weeks
10 / 10 Each client follows their own personalized program
Our #LIFTED 3.0 Program is priced based on how many sessions a week are included.
🡆 3 Sessions per week = $79.66 per session
or $239 per week – SAVE $732 over 12 weeks
🡆 2 Sessions per week = $89.50 per session
or $179 per week – SAVE $251 over 12 weeks
🡆 1 Session per week = $99.99 per session
Instalment options are available for payment.
Our signature and most comprehensive plan.
00:60 Min
12 Weeks
Vanessa Vee Knights
10 / 10 Each client follows
their own personalized plan
Hurry! Offer valid only for the first 3 clients who redeem the code towards Personal Training services!