START PROGRAMS

Spears Stronger (noun)

  1. one who sees health and fitness as all-encompassing and something to be ever improving upon through consistent, achievable challenges.

  2. courageous without ego.

  3. curious without judgment.

  4. committed to their daily routines and their core values.

JustStart

How It Works

Ready to Just Get Started? If you’re healthy and ready to join a small group focused on fitness progression through workouts designed to align then this is the place for you. This is the fast track for folks who are motivated and have either been actively exercising or have a history of exercise but need the accountability of a group and the expert guidance of a trainer.

In no more than three weeks you’ll have two sessions with a trainer to assess your movement to make sure you’re not vulnerable to injury (ready for our small group training) and to test your fitness level so we can place you in the right group. You’ll also have a 90 minute coaching session to help you set goals, orient you on our small group training program and support your health and fitness journey.

2-3 week program includes

  • 1 Movement Assessment and Postural Analysis (60 min.)

  • Access to our video library of workouts after your movement assessment

  • 1 Personal Training session for Spears Strong Testing (60 min)

  • 1 Initial Health Coaching: Orientation and Goal Setting. (90 min.)

PRICE: $229.50

Programs you qualify for after completing JustStart

Walk and Breath Group JustStart

How It Works

Life is hard and hectic. It gets away from us, technology takes over, and time and again the intentions we had to go for a walk, meditate, cook a healthy meal, get to bed early, or establish meaningful goals … go unfulfilled. 

One step at a time, we can make progress, but it takes commitment and it takes consistency. Joining a group of others challenging themselves to cultivate positive changes makes that commitment to doing the work easier and more fun. 

Every session of our Walk and Breathe Group Coaching will include just that: walking and breathing. We’ll have some elements of walking: from slow and intentional strides focusing on body awareness to walking and chatting with a partner to stopping mid-walking to take in nature and get the restorative and focused in-the-present time that you (we all!) need. We’ll always do some guided focused breathing, taking a moment to pause and feel our diaphragms in action. 

Every session will also include a focus on the current Spears Strong Theme of the Month. Each month, we are practicing being curious about our themes, and through our Group Health Coaching, you will get tools, challenges, and in-session exercises to gain some momentum on all areas of your health. Our Themes of the Month include: Sleep, Mindset Training, Nutrition, Breathing, Movement Improvement, Off-the-Grid, and Healthy Holidays. 

Before joining the group walk and breathe sessions, you will start with an individual Health Coaching session. This hour-long session will get you oriented on your program and focused on goals specific to you. Although this is group coaching, we also want to know your individual needs and help you set goals and intentions specific to you. You’ll be in touch with your coach weekly, via text or phone call, to check in on your progress, answer any questions you have, and help you overcome obstacles. 

This program also includes access to our Spears Strong Foundation Program - a series of 24 rotating (for variety!) 5-20 minute movement videos led by Spears Strong Trainers and Coaches to complement your walking sessions. The videos include routines to start your day, break up and stretch after sitting, unwind at night, and warm up and cool down for your walks. 

Get a Jumpstart on your Health & Fitness with the fun and encouragement of a group! If you want to make positive changes and increase your social activity, this is for you! 

Current Clients may drop in - an excellent way to further their coaching and make time for the TOM work!

6 week program includes

  • Weekly Group Walk and Breathe sessions (60 min) on Mondays, 4-5 pm, location varies at local Camas and Washougal parks

  • Weekly phone check-ins to keep you on track and motivated. (5-10 min.)

  • Access to our video library of workouts after your movement assessment

  • 1 Initial Health Coaching: Orientation and Goal Setting. (90 min.)

Participants must be able to be on their feet and walk for 60 minutes.

Programs you qualify for after completing Group JustStart

JumpStart

How It Works

This is the place to get started if you’re more confident in your health and fitness and interested in joining Small Group Training or committing to Personal Training.

This is also the place to start if you’re seeking an objective snapshot of your current health and fitness level to get answers and guidance for achieving personal goals.

Over this 6 week program we’ll assess your movement and posture to get you started, collect your baseline fitness information via testing and map out your goals to craft a plan that’s achievable.

Have a spouse, friend or co-worker who you want to do this with? Ask us about Partner Training!

Each 6 week program includes

Personal Training JumpStart

  • 1 Initial Health Coaching: Orientation and Goal Setting. (90 min.)

  • 1 Movement Assessment and Postural Analysis (60 min.)

  • 5 Personal Training sessions (60 min.)

  • 1 Health Coaching session (60 min.)

  • All Access to Spears Strong Video routines that your Trainer or Health Coach designates as relevant to your individualized training plan and goals.

Health Coaching JumpStart

  • 1 Initial Health Coaching: Orientation and Goal Setting. (90 min.)

  • 1 Movement Assessment and Postural Analysis (60 min.)

  • 5 Health Coaching sessions (60 min.)

  • 1 Personal Training session (60 min.)

  • All Access to Spears Strong Video routines that your Trainer or Health Coach designates as relevant to your individualized training plan and goals

PRICE: $729 (personal training OR health coaching)

Programs you qualify for after completing JumpStart

LongStart

How It Works

Ready to be all in but not sure where to start or what to do? This program was created for you. Whether you feel like you need to get in shape to start exercising, you are coming back from an injury, you need help organizing your life for better sleep and energy, or you’re trying to achieve a personal goal, the LongStart gives you all access to Spears Strong’s team to set up programming that works for you.

LongStart is a 17 week commitment to you, for you, by you - with support and guidance from our trainers and coaches.

Have a spouse, friend, or co-worker who you want to do this with? Ask us about Partner Training!

Each 17 week program includes

Personal Training LongStart

  • 1 Movement Assessment and Postural Analysis (60 min.)

  • 1 Initial Health Coaching: Orientation and Goal Setting. (90 min.)

  • 25- Personal Training sessions (60 min.)

  • 6 Health Coaching sessions (60 min.)

  • Weekly Phone Check-ins (5-10 min.)

  • All Access to Spears Strong Video routines that your Health Coach or Personal Trainer designates as relevant to your individualized training plan and goal.

Health Coaching LongStart

  • 1 Movement Assessment and Postural Analysis (60 min.)

  • 1 Initial Health Coaching: Orientation and Goal Setting. (90 min.)

  • 26 Health Coaching sessions (60 min.)

  • 5 Personal Training sessions (60 min.)

  • Weekly phone check-ins. (5-10 min.)

  • All Access to Spears Strong Video routines that your Trainer or Health Coach designates as relevant to your individualized training plan and goals.

PRICE: four monthly payments of $795 (personal training OR health coaching)

Programs you qualify for after completing LongStart